120229

It's Leap day! I'm celebrating by taking a rest day. My weight this morning was 175.2.

120228

176.2
No sleep issues last night.
Noon - AROM and stretches.
15 minute run, covered 1.8 miles.
Clean and push press 65# 1 set of 8, 85# 2 sets of 8
Dead lift machine 90# 3 sets of 8
Single-leg squat 3 sets of 8 with 25# kettle bell
Stretch

120227

I weighed 176 this morning. I did some hip AROM.
Noon - pre-run AROM and stretching.
4 mile run (36:31.8). Today I was able to push the pace a bit more, but still not where I want to be.
Post-run AROM, stretching, and hip strengthening.

120226

XT at the Rush with Kristen.
Warm up with some foam roll, stretches, and core (bridge and plank).
C2 x 5', elliptical x 5', bike x 5'.
Single-leg squat 3 sets of 8.
Pull up 2 sets 8
Leg curl 30# 3 sets of 8.
Hip extension 2 set of 10.
Glute ham raise 1 set of 8.
Incline press machine 2 sets of 10.

120225

Morning - I didn't weigh in this morning because last night my diet was the pits. I did some AROM, foam roll, and softball.

Noon - I'm at the track and the condition are awful. The temps are ok but the wind sucks.
800m warm up followed by AROM and drills.
3:41.0
3:37.3
3:37.5
3:44.7 - cw
3:54.8
3:50.8
The 20 mph winds were kick ass. My conditioning is not where it needs to be. Averaged 3:44.4 with 3.5 minutes rest between reps.
My left hip continues to be an issue. I iced after the workout and did rehab exercises twice more before bed.

120224

174.6
Softball, stretch, and 2 sets of 12 bridges.
Noon - elliptical x 5', bike x 15'
2 sets of 8 single-leg bridge
Plank on elbows and hands, front and side 10s each.
Shoulder press 65#, 3 sets of 8
Pull ups 3 sets of 7
Single-leg squat 3 sets of 10.
2 sets each for Swiss ball crunch and back extension.

120223

It's been a busy and hectic week thus-far and my sleeping has not been the best. My weight this morning was 175.
Noon -
AROM and hip flexor stretch
4 mile run (39:50.9).
Hip flexor and quad stretch
2 sets of 10 each bridges and back extension
My fitness is awful, this run kicked my ass and was slow. My goal until the 5k is to improve my fitness, strengthen hamstrings, and lengthen hip flexors.

120222

It took a while to get to sleep last night because of sore legs. I weighed 174.4 this morning. Sore and tired!

120221

I woke up 2 times last night and was awake when the alarm went off. My weight this morning was 178.4. I am surprised that I weigh that much already.
I did some foam roll, softball, stretching, and 2 sets of bridges.
Noon - elliptical x 10'
Pull ups 3 sets of 7
Bench 135#, 3 sets of 8
Back extension and bridges 2 sets of 10 each
Hip flexor stretch and leg swings
PM - we played 5 games of volleyball. My legs held up ok, but they were very achey when I went to bed.

120220

This morning I weighed 176.8, I fell off my diet a bit. I still a little sore but much better. I did more foam roll, softball and stretching. 2 sets of bridges
It's 11:30 and I just finished a 4 mile run (43:07.6). It was slow but fun.

120219

Recovery day

I weighed 174.4 this morning. I did some foam roll, AROM, and stretching followed by 20 minutes walking on the TM. I am very sore.
I've done the foam roll, softball, and stretch thing 2 or 3 more times today. I've also been researching hamstring rehab and may need to adjust the plan accordingly.

120218

JDL Fast Track Masters Challenge
60m Preliminary 8.33 Final 8.29
200m 28.26

120216

I did an Epsom salt bath last night and slept great. I think I'll do another one tonight.

I weighed 175 this morning, getting closer to my race weight. I did some AROM and stretching. I'm feeling much better about this weekend.

I just heard for the race director at this weekends meet and he says there are 6-7 M50-59 in each of my events.

120215

My weight this morning was 177.4. I did some stretching and AROM; it seems that my legs are coming back. This is a very good thing. I have to tighten up the diet starting today.

What little bit I did yesterday has made my legs sore.

ORHS

400m easy

Active warm up, stretch / drills.

4  x 60m easy with focus on drive phase. I finished with another easy 400m.

Back at the gym I did the foam roll and stretched. I think my legs are going to be ready for this weekend. 

120214

I weighed 177 this morning. I am still tired from the Atlanta Training 2012 trip yesterday.

I just got an email from this weekends race director, says there will be preliminaries and finals with everyone advancing. This makes no sense, but will be good practice if I ever decide to go to the nationals.

Noon - 

5 minutes of elliptical

BW circuit x 3: Swiss ball crunch x 15, back extension x 12, TRX push ups and row x 12, plank (30 seconds), pull ups x 6, squats x 15.

circuit x 2: Swiss ball hamstring curl and clams. With lots of stretching. 

The oddest thing was that after 1set of lunges my quads felt like both were going to cramp. Finally after a lot of stretching the feeling did go away.

120210

My weight this morning was 177.4. I did some hip core, foam roll, and stretching.

ORHS

Active warm up, stretch / drills.

5 x 150m easy

5 x 20m starts easy

2 x 450m cool downs.

I finished with foam roll and stretch.

120209

Recovery day

I weighed 176.2 this morning. I did some AROM, stretching, and hip/ab core. I need to review and update the plan. I started a new goal to try to drink 88 oz of water per day.

Noon - hot tub and therapy pool.

120208

I must be doing something right with my training, cause I am so sore. I don't know if I'll be able to run today.

ORHS

Active warm up, stretch / drills.

2 x 400m easy

6 x 40m working on drive phase.

4 x 40m retro.

I finished with foam roll and stretch. My hip has to get a lot better before I can compete on the 18th.

PM - easy stretching and hip core.

120207

I weighed 175 this morning. I did some foam roll, stick, and stretching. I've decided I'm not going to play volleyball for the next 2 weeks. This means I am changing the plan. I'm taking today as a recovery day. A much needed recovery day. My legs are still sore form Sundays track work.

Noon - hot tub and therapy pool.

120206

This morning I weighed 178. I've got 2 weeks to tighten up my diet. I have plenty of soreness from yesterday's track workout. I did some yoga and hip core this am.

Noon - sauna x 3 minutes.

AROM/drills

BW lunge with twist x 10, mini squats x 20, and rocket jumps x 5.

Cleans 95#, 115# 2 sets of 4, 135# 2 sets of 3.

TRX push ups, row (sets of 10 each),  one-leg squat, and plank (30s) x 3.

Finished up with foam roll and stretching.

120205

My weight this morning was 176.8.

KHS

Active warm up, stretch / drills and 1 mile in outs last 200m :34.4.

150m x 6 with 5-10' rest. On the last 150m day I averaged :23.9. The challenge today is beat that.

:22.9

:23.1

:22.8

:23.4

:22.5

:23.0 Today's average 23.0. Boom!

120203

Began workout with some yoga and core.

Warm up. TM x 25 minutes (6' run and 19' walk).

6 hill repeats ~60m.

Strength

Push up 3 x 15.

One-leg squats 3 x 10 with BW, 20#, 30#.

Pull ups x 13 and chair dips 3 x 15.

120202

Recovery day

My legs hurt last night but I did get to sleep. I weighed 175.4 this morning and I some foam roll and stick on my sore left hip.

I believe we sometimes give too much power to our aches and pains by constantly hashing the issue.
Hot tub and therapy pool.

120201

This morning my weight was 176.4. I've been doing some am and pm yoga this week, hoping to get my hip ready for indoor. I can't say it's much better.

Noon - Elliptical x 5',  AROM, BW lunge with twist x  10, mini squats x 20, rocket jumps x 5.

Drills, Plank x 30s.

Hip adduction and abduction 70# x 25 each.

Machine Squats 180#, 270#, 320# sets of 10.

Bench 135# 2 set of 5 and 8, 175# 1 set of 3. Pull ups x 18.

I don't know if my energy level is down or my cold symptoms linger, but this workout kicked my ass.

PM -  3 games of volleyball. Tweaked my groin tonight. Iced after I got home, really looking forward to hot tub and therapy pool.