120331

I'm kinda sore from yesterday's workout. I had thought about doing an easy 30' run this morning, but I've changed my mind. We are traveling to Johnson City to Kristen's track meet. I full day of track spectating will be enough of a challenge for me today.

120330

I woke up feeling kinda rough but it's getting better. My goal today is to do 2 x 10' at just under my last 5k pace of 8:18 with a 3 minute rest between sets.

Noon -
I got 7:58 for the first 10 and 8:08 for the second 10.
2 x 10 minutes - Details

Gym for:
Cleans 105# 4 sets of 5
Wall ball 18# 4 sets of 5
One legged press 3 sets of 10
Glute machine 3 sets of 10
Bench press 135# x 30
Pull ups assisted x 30

120329

I'm up again before the alarm and feeling yesterday's track workout. My weight is 174.4.

AM - This morning I only did the foam roll, the stick, some easy stretching, and a few leg swings. Today is definitely a recovery day.

120328

I slept better last night but still up before the alarm. I feel like both my calf and hip are improving. Now, if I can only maintain some control in my training. Today's goal at the track is to run a few easy 400s. I'm not even taking my watch.

AM - 20 reps each of bridges, clams, lateral and prone leg lifts. 2 x 20s of plank. Light stretching and leg swings.

PM -
Active stretching
1200m warm up
Drills and strides
10 x 400m
I did the first 4 has 2 sets of 2 with 1' recovery between reps and 3' between sets. These 4 were pretty tough. The next 2 were plodding. The last 4 I did in ~1:30. Just estimating the time, no watch.

Late PM - I did some foam roll, stretching, and hip rehab.

Lesson learned: I need more rest during my workouts.

120327

I'm up way too early this morning, 4:30. My legs are feeling a little better but my left hip is still not 100%. It may never be. I weighed 174.6 this morning. I did 25 calf raises, 20 each of bridges, clams, lateral and prone leg lifts, 10 single leg squats, 20s plank, and some leg swings.

Noon -
Elliptical x 5'
C2 x 5'
Nautilus stairs x 5'
Bike x 5'
Free Motion lat and shoulder 4 sets of 8-10 each.

PM - 1/2 mile and drills

120326

My weight this morning was 176.4. I did 20 reps each of bridge, clams, and lateral leg lift plus 2 sets of 20s of plank. I also did some stretching and foam roll.

Noon -
C2 x 5', Nautilus stairs x 5', elliptical x 10', and bike x 10'. TX push ups 3 sets of 12, plank x 30s, lateral plank x 20s.

PM - Track workout: drills and stretches.

120325

52 today. All injuries remain, I am thinking this season is over before it started. Recovery day today.

120324

My right calf remains sore. I used heat this morning, foam roll, and light stretching.

Noon - C2 x 5', single leg press 4 sets of 10, elliptical x 10', glute machine 4 sets of 10, bike x 10'.

120323

My calves are so sore, especially the right one. Note to self: training in spikes does not work for me!

176.4

Noon - 30' cardio circuit: C2 x 5', elliptical x 5', bike x 10', C2 x 5', elliptical x 5'
Stretch and foam roll

PM - My right calf is still extremely sore, but may be a little better. I iced, stretched, and used the foam roll.

I've been thinking about moving up to the 800.

120322

I have no need for an alarm, I'm always up before it goes off. My calves are a little sore even after sleeping in my Zensah compression sleeves.

I did some foam roll, light stretching, 20 reps each of clams, lateral leg raise, bridge, plank (front and sides) 20s each.

My right calf is pretty sore. This makes me wonder how some people are able to train so hard, so often while I seem to stay injured or sore.

Noon - Warm up = C2 1k in 4:31and bike x 5 minutes.
Wall ball 20#, 3 sets of 8
XT push up and row 3 sets of 8
Golfer's lift 5 sets of 5 each leg
One leg squat with 20# kettle bell, 3 sets of 8

PM - My right calf feels like it is torn. I've iced several times this evening and tried the foam roll. I hope it's just soreness.

Things I learned today;
1) do not train with spikes on, my calves can't handle it
2) look back to last year's training plan for ideas on improving my fitness

120321

AM - My diet yesterday was not good. I think I let the work stress get to me. I'm looking forward to my track workout this evening, 4 x 300m.

20 reps each of squats, clams, bridges, and lateral leg lift plus 2 sets of 20 second plank.

175
PM - Warm up: stretch, 1200m, and drills.
3 x 300m with Nike spikes
:52.4
:56.8
:56.9
:54.9
Cool down figure 8s on the infield. Average :55.7

Some easy stretches before bed.

120320

Up early, too early. Also, experiencing some tummy trouble. Good morning!
173.4
20 reps each of: calf raise, bridge, clams, and lateral leg raise.

I'm feeling a lot if stress at work and I chose to work through lunch today, so I didn't get to the gym.

PM - I did some light stretches before bed.

120319

174.4
AM - MYRTL and LM with some light stretches. Easy jog to Dyestone Gap, drills, then 4 x 150m of hills. Easy jog back for recovery. Iced groin and hamstring.

Noon - gym workout:
Clean 95# 3 sets of 5
Push press 95# 3 sets of 5
Weight assisted pull ups and rows 3 sets of 8 each
Glute machine 3 sets of 8-10. I really liked this machine, I might consider going back to Farragut Rush just to use it. Shot some basketball with Justin and it makes me want to play. However, my hip injury will not allow at this time.

120318

I surprised I'm not too sore today. 20 reps each of bridge, clams, and crunches and 2 sets of 15s plank.

Evening: 40 calf raises and some light stretches.

120317

Catch the Leprechaun 5k
25:41.9
32 overall
6 age group

120316

I'm up early this morning but slept well.

TM x 20 minutes walking

Med ball: 4kg
Overhead throw 3 sets of 5
One arm put 3 sets of 5

10 minutes of:
Pull ups x 5
Squats x 10
Push ups x 10
Squats x 10
I completed 5 circuits + 2 pull ups.

20 reps each of bridge, clams, and lateral leg lift.

120315

174.6.
AM - 20 reps each of calf raise, hamstring curl, squats, bridges, crunches, clams, and push ups.

120314

174.6.

PM - 1200m warm up, drills, and AROM. 6 x 800m with 3:30 recovery.
3:34.6
3:35.1
3:38.6
3:30.0 Splits 1:51.5 and 1:38.5
Extended rest.
3:30.2
3:38.5
Right calf tightened up on the last 800.
Averaged 3:34.5

120313

176.2. I've made the decision to return to my run, lift, rest training regimen. I need to turn it down a notch on quantity and possibly up a notch on quality. Otherwise this track season will not happen. I am finding it very difficult to get faster and heal at the same time.

Noon -
Cleans 95# 3 sets of 5
Triceps overhead 25# 2 sets of 10
Push press 75# 3 sets of 8
Bench press 135# 3 sets of 8
Core
Pull ups 2 sets of 5
TRX row 2 sets of 8

120312

My legs feel much better this morning. It may be necessary that I take 2 days off between runs. I do wish I could train harder, more often, but my legs can't take it.

AM - 20 reps each of calf raise, hamstring curl, squats, bridges, crunches, clams, and push ups.
Things I noticed: 1) my left hip hurts with push ups 2) I am making progress with foot mobility.

Noon - Warm up, 10 reps each of calf raise, hamstring curl, squats, bridges, crunches, clams, and push ups.
AROM
4 mile run

120310

173. No running today, but I did go to a HS track meet.

120309

I did 2 sets of 10 each of: Calf raise, hamstring curl, squats, bridges, crunches, clams, and push ups.
PM -
4 miles in 35:27. Finished with some stretches.

120308

174.2. I did not sleep the best last night, my legs ached. I did 2 sets of 10 each of: Calf raise, hamstring curl, squats, bridges, crunches, clams, and push ups. I also did a little stretching.

120307

175.4. This morning I did hamstring curls 3 sets of 10, calf raise, bridges, and crunches 2 sets of 10 each.
PM -
Warm up AROM, 800m, and drills.
6 x 800m
3:38.9
3:40.0
3:43.0.
Running into a bad headwind for most of the reps.
3:34.5
3:33.6
3:34.6. For the last 3 we used drafting. My average today was 3:37.4. This was higher than last week's average but considering wind gusts up to 25 mph not too bad.

120306

175.8. Calf raise x 20, leg curls 2 sets of 10. Scheduled rest and recovery day today.

120405

176.8. I did calf raise x 20, bridges 2 sets of 10, hamstring curls 3 sets of 10, and superman push ups x 3. Things I noticed: 1) tightness around my left lateral knee with the hamstring curls 2) left hip pain when baring weight on the superman push ups 3) less mobility with the toes of my left foot.
Noon - TM x 30 minutes, elliptical x 5 minutes, pull ups 3 sets of 7, BW squats 3 sets of 10.

120304

Went to the track with Kristen, did some drills and 1 very slow 200. KHS track is the windiest track in Knox County.

120303

174
I have a little intestinal issue this morning and it's making it slow to get going. I've done some AROM.
4 mile run 35:04. The last mile + was in to a pretty string headwind.
I think my fitness is coming back but my left hip issues remain.

120301

Happy March! Got to be getting excited about upcoming warmer weather and some great training.
175
3:28.5
3:28.6
3:31.8
3:32.7
3:36.5
3:30.6 the average was 3:31.5. This was very hard.