120731

I didn't sleep good last night, I think I may have been a little too concerned about work. I was able to get my 4 mile run in albeit in the rain.

AM workout - Active warm up and 4 mile run.

120730

Up and atem at 5:45, but I didn't get to the track till 6:45. I guess I need to get up 5:30 or pick my pace up on getting out the door.

AM workout - LM and leg swings, 1 mile jog, strides, and drills.
1 x 800m 3:15 - 400m jog
1 x 400m 1:28 - 400m jog
1 x 800m 3:16
1 mile jog, foam roll, and stretches. Details

Noon workout - Hot tub x 10', DF 3 sets of 25, shoulder band exercises, push press snatch pull #65 3 sets of 13/7, 14/7, 15/7, squats #115 3 sets of 8, balance disk 3 sets of 20s.

120728

This morning was the Karns 5k. My time was 24:16, that is a 1:20 PR from my March race of 25:42. I've still got a lot of work to do but I'm pleased with the direction I'm heading. If I can stay healthy I'm going below 20'.

120727

I probably was up too late again last night. I woke up at 6:15 but didn't get out the door for my run until 7:05. My heel still hurts a little in the morning but still it's an improvement.

AM workout - LM and leg swings.
4 Mile Run

120726

Up and out this morning but running late. I had some sleeping issues and struggled to get up. My foot continues to improve, I hope!

My current plan is to do 4 miles twice a week, 2k track workout 1-2 times a week, 1-2 hill workouts a month, and 1 6 mile run on the weekend. As my foot heals and my fitness improves I'll slowly pick my mileage up. I don't plan on doing any cross training unless I can't run.

AM workout - Active warm up, 1 mile jog, drills and strides.
2 x 1000m 4:13 and 4:17. 400m jog and 200m walk for recovery.
1 mile jog and stretching.

Noon workout - Ankle DF 3 sets of 20
4 circuit of:
TRX push up and row x 8 each
Plank front and side x 20s each
Single leg bridge x 8

120724

I woke up not feeling too good this morning. I didn't go to bed early enough so I was tired and having a little abdominal issue. My heel was a little sore when I first got up which nearly made me decide I forego today's run.

AM workout - I began with some stretching then a 4 Mile Run.

Noon workout - Hot tub x 10', balance disk 3 sets of 20s, ankle DF 3 sets if 20.

120723

Up at 5:30 but not out of the till 6:15. My weight is 171.2 this morning. Some heel pain but not too bad.

AM workout - Active warm up, 1 mile jog, drill and strides.
1 x 800m 3:17, 600m 2:25, 400m 1:28, 200m :40. - Details
1 mile jog and stretches.

I'm having a little post-exercise heel pain.
Noon workout - Hot tub x 10', Ankle DF 3 sets of 20, balance disk 3 sets of 15s, shoulder band exercises, push press - snatch pull combo #65 3 sets of 12 and 6.

120721

I'm up and going through the steps to get ready to run. I'm not having much heel pain, but its not well yet.

AM workout - 6 Mile Run. This one was a challenge. I had to do some walking and stopped to stretch several times.

120720

I've been trying to do exercises 2 times a day to help with my core and lower extremity issues.

AM workout - 4 Mile Run followed by stretching. When I got home I did an ice bath and more stretching. It good to get back out and run. My flexors bothered me a little but otherwise all was well. My weight after the run was 169.

I had the best nap today, at least 2 hours.

120719

It's crazy how my weight is staying down. I was only 170 this morning and I haven't ran or cross trained since Sunday. Tomorrow I run.

120718

170.6. I go to get work done on my foot today. I hope to be running again soon.

I've never had anything hurt as bad as this massage did. I had to ask her to quit at one point.

120717

This is my first post from my Nexus 7. My weight this morning was 171.2.  My heel is improving.

One game of volleyball tonight and no heel pain.

120716

171.6. I'm off my diet for a while and looking get my heel better. I am very proud of my state performances.

120715

This morning (6am) my heel pain is significant. I don't think I'll be able to run.

Update (8am): After doing my rehab exercises and being up moving around for a while, I'm feeling better. I think I'll give a shot.

I did it but it hurt. 2:40 a new PR!

120714

Morning of the 400 and I'm up early. I slept good, probably the best ever for pre-race and in a hotel. I'm feeling pretty confident in my fitness and I believe my heel will be fine. The weather is calling for high 70s. That is another good thing. My plan is just to put it out there and see what happens.

I have no heel pain this morning!

1:02.4 for the Silver. My heel hurts now.

120713

Friday the 13th and pre-state day. Am I ready? Mentally, I don't think so. Physically, probably not. If my heel holds up I might be fine. Honestly I don't know what to expect. I would love to go under 61 for the 4, and below 2:40 for the 8. My weight is good, I weighed 168 this morning. I've never raced this light. Could this give a second in the 4? Hope so!

120712

I probably did a little too much 25th anniversary celebrating last night. I'm feeling a bit rough this morning. The good thing is, my heel pain is not too bad. My weight this morning is 170.

Noon workout - hot tub x 10', bike x 20' ~5.5 miles
Stretch and foam roll
Hot tub x 10'

120711

This morning I was 169. This is where I wanted to be prior to state. My heel pain is minimal, but I haven't run as much lately. Today at lunch I plan to do some 200s which will be the final test.

Noon workout - Active warm up, multi-directional lunges, single leg hops, squat jacks, and leg swings
Drills with strides
4 x 200m with 400m recovery jog

My heel didn't bother me too much while running, but was pretty sore after.

120710

I decided to take the off, no running. I'm not tired nor is my heel hurting too bad, I'm just a little apprehensive about running 2 consecutive days. I do have volleyball tonight.

I look at some athlete's training schedules and wonder how they can go hard so often.

My weight this morning was 170.4. I should be below 170 for the state meet this weekend.

120709

171.6. I have very little heel pain this morning.

AM Workout - LM and leg swings. Easy 30 Minute Run with 4 x 60m Strides.

Noon workout - hot tub x 10', bike x 20' ~5.9 miles
Push press #65, #85, #95: 3 sets of 10, 8, 6
Cleans #115, #135, #155: 3 sets of 5, 3, 1

120708

171.4. My heel seems to be improving. There is minimal pain this morning. I don't think I'll run today just to be safe.

AM workout - TM walk x 15' .75, C2 x 5' ~1k, Helix elliptical x 5', bike x 10' ~2.5 miles, and elliptical x 10'
Bench #115, #135, #155; 3 sets of 10, 8, and 3.

120707

TZ 3k - 13:22
2nd in age group. 6th overall.

120706

My heel continues to improve but I'm still not planning to run until tomorrow at the TZ 3k. I will make my decision for the state meet after that. The level of pain and the necessary recovery from it will determine what or if I run at state.

AM workout - Hot tub x 10', bike x 20' ~5.9 miles
3 circuits of:
Pull ups x 6
Front #25 plate raise & tricep x 10
Single leg bridge x 12
Lateral leg lift x 25
Plank x 30s
Spidey crawl x 8

Lessons I hope I've learned:
1) Always take care of the small things
2) No training in spikes, not even time trials
3) Plan recovery time
4) More hot tub

120705

My heel is showing a little improvement. I was not able to wear the splint all night. I felt like it was making a sore spot on top of my foot. 171.6.

"@Hept_Chic: Sometimes in life you have to take a step back to take a better leap forward. Don't consider every fall bad, its part of GOD's plan.".

It's time for change.

AM workout - Bike x 30' ~8.4 miles. More PF rehab.

Noon workout - Hot tub x 5-10'
Bike x 20' ~5.8 miles.
3 circuits of:
Single leg squats x 10
Calf raise x 15
Push ups x 12
Dumbbell row from push up position #30 x 12
Dumbbell press #30 x 8
Stretch and foam roll.

120704

4th of July. My heel pain was significant this morning. No running today, only PF therapy exercises. I bought off-the-rack inserts and a night splint for my PF. I'm feeling a little better. I plan to hit the gym a couple times tomorrow but still no running.

120703

I have slept too late for my morning track workout. Now I will be forced to do my workout at lunch. I need to go to bed earlier, especially when I need to get up early. 170.4.

Noon workout - I'm outside for a track workout. The temperature is high 80s. This is a good chance to acclimate.
LM, leg swings, 1600m, and strides x 4. 2 x 400m.
Today was a test of my will. My goal was 3 x 400m at goal 800m pace. I hit my mark on the first one but had the breathing issue. On the second one my heel hurt and I was 5 seconds off goal pace. The heat was an issue but mostly it's a combination of breathing and my heel.

120702

169.8. My right heel still hurts. I am treating it as a mild case of plantar fasciitis (PF).

AM workout - PF exercises
Easy 30 Minute Run with 6 x 60m Strides.

Noon workout - Bike x 20' ~5.75 miles.
Shoulder stabilization
Push press #65, 75, 85 3 sets of 10, 8, and 6
Cleans #95, 115, 135 3 sets of 7, 5, and 3
Snatch practice

120701

170.6. I had quite a bit of heel pain this morning causing the cancellation of my morning long run.

Noon workout: TM x 15' ~1.5 miles, bike x 15' ~3.5 miles, C2 x 5' ~1k, and Helix x 5'.