120430

My morning weight was 173 even after being over indulgent this weekend. Less than 2 weeks until district. I'm scheduled to run 4 events, but I may only focus on the 4 and 8. Plenty of time to change my mind.

I'm working through lunch again today.

Worked till 6 but still got my track workout in.
3 x 1600m this was definitely a tough one.

120429

My weight this morning was 172.8.

AM workout - active warm up
Easy Run 20 Minutes
Single leg squat x 40
Calf raise x 60

120428

I slept with no Advil PM last night and did not sleep well. Thank god it was the weekend and I was able to sleep in. My weight this morning was 173.

Noon workout - active warm up.
Relaxed Aerobic Run
Stretch

120427

It's race day. I slept good but should have gotten bed earlier. I've woke up hungry, this must mean I didn't over eat yesterday. I feel a bit of a lower back twinge and my groin injury. A nap and loads of stretching and foam roll are on my to do list for today.
My weight this morning was 172.4. I believe this may be the lightest I've been in years.

I took 2 naps today in preparation for the race tonight.
Dogwood Mile 6:48, 3rd Age group, 39th Overall. It was a good race but I could have run faster. I had a lot left in the tank at the end.

120426

Another night of interrupted sleep. WTF! I broke my run streak yesterday, probably a good thing because my hip was beginning to hurt again. My weight this morning was 175.

Today is #pushupThursday. 3 x 10 + 2 x 10 (50)

PM - volleyball. We lost all 3 and it seems we're getting worse. I felt my groin injury in the beginning but it was not too serious.

120425

After Monday night's awesome sleep, I had issues last night. I woke the first time at 2:30 and it was on and off the rest of the night. The problem may be eating dinner too late. My weight this morning was 174.2.

Today is #plankWednesday. 3 x 30s.

I worked through lunch again today.

120424

I had the best sleep ever last night. I woke up feeling better than I have in months. My weight this morning was 174. Today is #pullupTuesday.

AM workout - pull ups x 6, foam roll and hurdler stretch.

Noon workout - Active warm up
Easy Run 30 Minutes
Pull ups 4 x 6, MYRTL, and stretch

120423

I was tired when I got up this morning. I woke up at 5:30 but went back to sleep. My weight was a little high 175.6.

I worked through lunch.

PM workout -
4 x 1200 Meters

120422

My weight this morning was 173.4.
Noon workout -
Easy Run - 20 minutes
Active and static stretches.

120421

AM workout - 60 minute
Relaxed Aerobic Run
Cool down - active stretch

120420

My weight this morning was 174. I soreness from volleyball, but I am tired. AM workout - calf raise x 30, bridge x 10, single leg bridge x 10, foam roll, and hurdler and calf stretches.

Noon workout - active warm up.
Anaerobic Threshold
Shoulder press 65# 3 sets of 10
Hang clean 95# 3 sets of 5
Cool down - leg swings and stretches

120419

My weight this morning was 175. I'm not too sore from yesterday's workout but I'm a little tired.

PM workout - Volleyball: pre-game warm was .8 mile jog, low intensity drills, and active stretches. We were down a man again and lost the first game badly. We came back with much effort and won game 2. We lost game 3 22-25, I think we just ran out of gas.

120418

My weight this morning was 175.8. I woke up pretty tired. AM workout - single leg squats x 20.

PM workout -active stretches, drill, and 1600m
1600m 7:26 rest 5:00
800m 3:32 rest 3:00
800m 3:28 rest 3:00
400m 1:32 rest 2:00
400m 1:31 rest 2:00
200m 0:40 rest 1:00
200m 0:40
Cool down - walk 400m,

120417

This is day 3 of no sweets. I weighed 175.4 the morning. AM workout - foam roll, squats x 25, clams x 20, bridge x 20, and single leg bridge x 10.

Noon workout - active warm up, 30 minute easy run, MYRTL, and stretches.

120416

I took the weekend off. I did do some work around the house Saturday, but nothing yesterday. I am swearing off sweets again. This is day 2.
My weight this morning was 177. I did 40 calf raises, foam roll, 20 each of clams and single leg bridge, and hurdlers stretch.

Noon - Elliptical x 20', 3 sets each of JGXT push up(10), row(10), and front and side plank(20s).
Leg swings and hurdler stretch.

PM -
Warm up - active stretches, 800m, and drills.
1000m 4:20 (hit my marks)
400m jog
1000m 4:40 (off by 20s and it hurt bad)
400m jog
400m 1:50 (damn I'm out of shape)
400m jog
800m cool down

120413

Friday the 13... I'm expecting a great day. This morning I weighed 176.6 and I feel pretty good.

5 mile run on the Neyland greenway.
Finished with active stretches, leg swings, foam roll and hurdlers stretch.

My groin was a little irritated during my run.

120412

My weight was 177 this morning I don't know why I'm so heavy.

AM - single leg squats x 20, foam roll, and stretching.

I worked through lunch again today. That's probably ok I do have volleyball tonight.

PM - It was so cold my feet hurt, we won 2 out of 3. I played with no groin pain. That is a very good sign.

Before bed I did some foam roll and hurdlers stretch. That stretch feels like it opens up my hips.

120411

I slept much better last night. My hip is a little sore this morning, but better than yesterday.

Things I've learned: My Monday run after a hard Sunday run should be easier than the one I did this week.

My weight this morning was 176. I did 20 reps each of squats, clams, superman, and 10 reps of single leg bridge. I also did some foam roll, easy stretching, and leg swings.

Noon - bike x 20', plank 3 x 45s, JGXT push up and row 3 sets of 10 each.

PM - warm up: active stretch, 1200m, drills and strides.
1600m 7:35
1200m 5:21
800m 3:26
400m 1:23
Cool down: 800m and leg swings

120410

I slept poorly last night. I worked at home today and put in about 11 hours. I took an Epsom salt bath then some serious relaxing.

120409

My weight this morning was 176.6.
AM workout: Foam roll, 20 reps each of clams, single leg bridge, lateral and prone leg lifts, calf raise, and leg swings.

PM - 4.7 mile run. I went out too fast not knowing that I would be facing a pretty strong head wind on the return trip.

120408

KHS track workout.
Active ROM, 1200m, and drills
6 x 150m hills
800m 2:52.9
Splits :43.0, :43.6, :43.9, :42.3 I'm very pleased with those marks.

PM - stretch, foam roll, and 20 each of clams and bridges.

120407

At the Rush this morning for some strength training.
Warm up = single leg bridge 10 each leg, clams and superman x 20 each, active stretches and plank x 45s.
Jammer 70# 3 sets of 8
Wall ball 20# 3 sets of 8
Squats 135# 3 sets of 10

Jungle xt push ups & rows 2 sets of 10

Plank x 45s

D.Bell incline 40# x 30

Low pulley row 100# x 30

Calf raise x 30

Balance disk x 15s 3 sets each leg

120406

174.8 was my weight this morning. I did 20 reps each of single leg squats, clams, bridges, and prone leg lifts. I did plank x 45s and leg swings.

I'm not feeling too rough this morning. The neck pain I experienced during volleyball is not present. My adductor is a little irritated but I don't believe it's a set back.

Noon - I warmed up with some active stretches.
Tuskegee Dr. run  - Details
MYRTL and stretches for my cool down.

120405

I was awake much too early this morning, 3:30. Today is day 5 of no breads or sweets. My weight this morning was 173. I'm down 3.2 pounds since eliminating breads and sweets. This works!

PM - 3 games of volleyball with the Sand Tigers. We lost all 3.

120404

This is day 4 of no bread or sweets and day 3 of my low rbc supplements. I don't know if there is any connection, but I slept great and I'm feeling better.

174 was my weight this morning. I did 20 reps each of squats, clams, bridges, and prone leg lifts. I did plank x 40s then some light stretches and leg swings.

PM - ORHS track session
Warm up was active stretches, 1200m, and drills with strides.

400m :34.0 and :34.2 - 1:08.2
Negative splits with full recovery was my goal. I ran even splits.
3 x 200m
:34.2, :34.2, :34.5
2 x 100m strides barefoot in the grass.
Active stretches.

I did a little yoga and the foam roll before bed. Today was a quality workout, but I need to be fitter or faster. Or, just have fun running!

120403

This is day 3 of no bread or sweets and day 2 of iron and B12 supplementation. It's probably to soon to tell, but I'm feeling better.

175 was my weight this morning. I did 20 reps each of calf raise, clams, bridges, and prone leg lifts. I did plank x 40s then some light stretches.

Noon -
C2 x 5' 1032m
Bike 5'
Push press 105#, 3 sets of 5
Leg curl 30#, 2 sets of 8
Single leg squat BW, 2 sets of 8
Pull ups 3 sets of 5
Chest press 70, 80 and 90#, x 25, 20, and 15

120402

176.4 was my weight this morning. I successfully managed to not have sweets yesterday. One down and 6 to go. I will treat myself next weekend.

I feel pretty encouraged after this weekend's training. I have decided to not go to the Southeastern Masters event, I'm going to the First district senior meet in Johnson City instead. I believe my primary focus for that race will be the 800.

I just got some interesting health news. My red blood cell count is low. This could explain why I have been struggling with my run recovery. It's time to start Iron supplements. Running Times say the ferrous forms are better, (ferrous sulfate, ferrous gluconate, and ferrous fumarate) are more readily absorbed. It is suggested for runners to take 30 - 60 mg per day to help increase iron stores.

Noon -
Active ROM
30' easy run
MYRTL and foam roll

I started my iron and b12 supplemental program today.

Before bed - foam roll

120401

176.2 this morning. I plan to attempt to eliminate sweets and bread from my diet this week.

ORHS -
Warm up = Active stretching, 800m easy, and drills.

1 x 600m 2:04.9. My goal was 2:00. I forgot to get my splits, but I believe the last 200 was the fastest. I'm pleased with the effort. Full recovery.

1 x 400m 1:12.2. My goal was 1:15, 40s first 200 and 35s for the last. I did :37.1 and :35.1. Full recovery.

3 x 50m with spikes.

It was a good day.