120630

170.8.

AM workout - LM, leg swings, 1600m, and strides.
600m TT This 1:48 beats my previous PR by 8 seconds.

Lessens learned: I don't need to go out as hard, save something for the end. I am not training at KHS anymore, I had another episode of feeling like I could not catch my breath.

120629

171.8. It's time to tighten up my diet for the final 2 week push to the state meet. I wish I wasn't having the heel pain, but I'm sure most Master's athletes have something they're dealing with. My heel was much better yesterday. It seems that wearing my black New Balance helps with the injury.

Noon workout - bike x 20' ~5.6 miles.
3 circuits of:
Pull ups x 5
Front #25 plate raise x 8
Lateral leg lift x 20
Crunch x 10
Single leg bridge x 10

120628

173. I had a calf cramp last night on the same side as my sore heel. My calf is sore, but the heel is better than yesterday. No running this morning.

Noon workout - Bike x 20' ~5.6 miles.
3 circuits of:
Single leg squats x 10
Calf raise x 15
Push ups x 10
Dumbbell press #30 x 10
Dumbbell row from push up position #30 x 10

120627

173.2.

AM workout - LM, leg swings, and strides. 8 x 200m [average moving time :36.4] with 200 jog recovery. 800m cool down.

My heel pain is pretty bad today. It's funny how at times it is not an issue and others I can hardly stand to put my foot on the floor. Today I am wearing my Sweet Classics, it seems that the last time I wore these it hurt more.

120626

173.2. My heel pain persists. I iced last night and applied Biofreeze before bed and morning run. Also applied Voltarin gel 2 times yesterday.

AM workout - stretch, then Easy 40 Minute Run with Kristen followed by yoga and foam roll.

Noon workout - bike x 20' ~5.4 miles.
Stretch and foam roll

PM - We played and won 3 games of volleyball.

120625

174. I'm a little heavy today following the weekend in Charlotte.

AM workout -
2 x { 800 at [goal = 3:16 actual = 3:16 & 3:13] pace (400 jog walk repeat recovery), 600 at [goal = 2:15 actual = 2:23 & 2:16] pace (400 jog walk repeat recovery), 400 at [goal = 1:20 actual = 1:26 & 1:25] pace (400 jog walk repeat recovery), 200 at [goal = 40s actual = :38 & :38] pace (400 jog walk repeat recovery) }

Noon workout - Bike x 20' ~4 miles
Lateral leg lift 25, single leg bridge 12, bird dog 10, plank front/side 30s / 15s, single leg squat 15, and single leg 10.
Shoulder stabilization exercises.
Push press #65 3 sets of 8-10
Snatch practice with bar. My left shoulder does not tolerate these well.
Cleans #105 3 sets of 5

120624

I did a little run around downtown Charlotte this morning. Details.
I followed it up with some strength training in the hotel gym.

120623

Sitting in the hot tub at the hotel. My heel pain was bad last night and first thing this morning. I could hardly stand to put my foot on the floor.

120622

171.8.
AM workout - LM and 400m
4800 meter anaerobic threshold run, followed by an 800 meter jog, followed by 4 x 200 at goal 1500 pace, 200 meter jog for recovery - Details

8 minute average for the 4800m
37.8 average moving time for 200m

120621

172. I am tired, I need to get to bed earlier. There was no easy run this morning. My heel pain has reduced some but continues to be an issue.

I just reviewed the state records for the 800m for 50-54, 2:21. I don't know if that is doable for me this year.

Noon workout - I don't guess there will be a noon workout today. I forgot my shorts. Thanks goodness for Hibbets.
Bike x 20' 5.5 miles
3 circuits of:
Pull ups x 5
Single leg squats x 10
XT push ups x 10
Lateral leg lift x 15
Single leg bridge x 10
Plank x 30s
Lateral spidey walk 5-10 feet

120620

My heel pain is worse today due to stepping on a rock at volleyball last night.

My weight was 173.4 this morning. I did much better job last week of sticking to the plan.

PM workout - LM and leg swings
2 mile warm up followed by 10 x hills .16 miles each. Details

Today's workout was with the Wednesday Track group (Linda, Mark, and Tracey).

120619

172.6 this morning. My soreness is mostly gone. I am still having some right heel pain. I need to spend more time stretching my calves.

Noon workout - Bike x 20' 5.2 miles
Kettle bell circuit: 3 of 8
One-arm overhead squat #20
Swings #25
One-arm push press #30

PM workout - 3 games of volleyball

120618

This morning was one of the toughest workouts I've had in some time. My body is still sore from the volleyball tournament.

AM workout - active stretches, LM, leg swings, 1600m, and strides.
4 x 800m and 4 x 300m
jog, walk, repeat 400m recovery for 8s 100m walk, jog for 3s
(average 3:16.78 - 800m; 1:08.9 - 300m)

Noon workout - Bike x 20' ~5.6 miles
Lat leg lift x 25, single leg bridge x 10, shoulder stabilization exercises
Golfer's lift with #10 kettle bell 2 sets of 7
Precor chest #100 3 sets of 15
Atlantis torso #105 3 sets of 8

120617

My weight this morning was 173, probably because I ate so late last night. Heaven knows I did enough work yesterday (10 volleyball games) to have been in a caloric deficit.

It would be easier to say where I'm not sore today.

I had planned to race but that's out of the question. Today I rest and recover.

120616

My weight was 171 this morning. Justin and I played in the Set to Serve volleyball tournament. We finished 4th out of 5 and played 10 games. I am exhausted.

It was so much fun playing with guys that know how to play. I could learn a lot.

120615

170.8.

AM workout - LM, leg swings, 1600m, and 4 strides.
600m TT 1:56
1600m

120614

I weighed 168.2 following my run this morning.

AM workout - LM and leg swings
Easy 30 Minute Recovery Run
This was my first run in my Saucony Triumph 8.
Yoga

I have been having some right heel pain when barefoot, but today I've had some left heel pain while wearing shows.

I'm at the podiatrist having my toe looked at. I don't know if I should mention the heel pain.

PM workout - C2 1k 4:54. Bike x 20' 4.43 miles. One upper body Hoist circuit.

120613

169 this morning. This is the first time I can remember being under 170. I'm kind of sore and tired but it could be worse after 6 games of volleyball with only 5 players.

AM workout - foam roll, stretch, and bridge.

PM workout - LM and 1200m warm up
4 x 400m (1:15.8 average) jog, walk repeat 400m recovery
Easy 1600m cool down

120612

170.6. I slept good last night but didn't run this morning. I did do some stretching.

Noon workout - bike x 20' 5.75 miles
Shoulder stabilization exercises
Nautilus dead lift #110 3 sets of 5
Pull ups x 20

PM - 6 games of volleyball (4-2)

120611

I had some trouble getting to sleep last night which led to me having to cancel my group track session. However, I was able to get my workout in. It was raining again, so that makes it 2 rainy day runs in a row. This is something I would have not done in the past.

AM workout - active rom, LM, leg swings, 1600m, and strides x 3
3 x 1600m (7:16 average) jog, walk repeat 400m recovery

Noon workout - Bike x 20' 3.26 miles
Post-run exercises
Shoulder press #75 3 sets of 8
Hang cleans #115 3 sets of 4
Glute ham raise 3 sets of 5
Single leg squats 3 sets of 10

120610

Feeling much better today, decided to go to the marina for a run in the rain.
LM and leg swings
2 Mile - 4 x Hills

120609

My scheduled hour run is cancelled today due to GI issues. I really need to get my diet in order. I can't afford to feel this way and miss runs.

120608

AM workout - Haw Ridge Run

120607

171.

Noon workout - bike x 20' 4.04 miles.
Post-run exercises
3 circuits of:
XT push up x 10
TRX row x 10
Single leg squat x 10
Plank x 30s

120606

No early run this morning. Weight was 172. I felt tired this morning but plan to be ready for hard track workout this evening. AM workout - toe crunches, ankle circles, yoga, and foam roll.

Evening workout - LM, leg swings, 1600m, and drills.
4 x 600m and 2 x 200m - (2:13.2 average)

PM - Man, my legs are achey. No running for me tomorrow.

120605

This was morning 2 of running before work. It went well. I slept great. I do have a little lower back issue and my cold symptoms persist. Weight 173.

AM workout - LM and leg swings
Easy 30 Minute Run
Post-run exercises

Noon workout - Bike x 20' ~3.6 miles
Nautilus dead lift #90 3 sets of 7
Pull ups x 15

PM - 3 games of volleyball

120604

173. After sleeping like a champion for a week and a half, the thought of going back to work kept me up most of the night. I was still able to get up and do my track workout.

AM workout - LM, leg swings, and 800m.
4 x 1200m.

Noon workout - Post-run exercises.
Shoulder stabilization.
Shoulder press #65 3 sets of 10.
Hang cleans #115 3 sets of 3.
Single leg squats 2 sets of 15.
Leg curl #30 3 set of 8.

120603

Pre run LM. Ran about 30 minutes, did some trail running and really enjoyed it.

120601

Edisto Run - 4

Edisto Bike - 4