120831

AM workout - yoga, leg swings. 4 mile run, I didn't feel good this morning. I was lucky go finish this one.

120830

AM workout - Active warm up, 2 miles easy, hills x 3.
Today I subbed hills for track.

120829

We played volleyball last night in a downpour. We won the first set sans downpour but lost the last 2.
I felt like crap this morning, not only was I sore; I was lethargic as well. I didn't want to get out of bed. Also, I dinged my big toe and it is a little sore. I am glad today is recovery.

120828

AM workout - Active stretches, LM and leg swings. 4 mile run.

I felt pretty good about my run. I'm not racing, but I'm running hard. I may reduce my track workouts to once per week. I also may try to double once or twice per week.

120827

August is almost gone and so is some of my running enthusiasm. This weekend really challenged my resolve and I came out lacking. It did not help that I had bowel issues all weekend.

I read an article that said you may not have to train fast to run fast. It claimed that a more moderate approach with an emphasis on building stamina and endurance over an extended period of time may produce better results with less chance for injury. I am constantly sore and achy and this leads to me almost dreading my runs.

My energy level is so low today, I may still be feeling the effects of my weekend illness.

My goal for today is to complete a strength session at lunch and a TM run after work (easy, no more than 2 miles).

Noon workout - Band shoulder exercises, push press, high pull and, hang snatch #75, 3 sets of 8, 5, and 3, glute machine and hamstring curl 3 sets of 8 each, plank x 1:30.

PM workout - 2 mile run.

120825

I went to lunch with my coworkers for Mexican yesterday and boy did I pay for. Last night after the Lady Vols volleyball game my belly began to hurt and at the soccer game I spent a half a hour in the rest room. I was still not feeling well enough to run. Maybe give it another try tomorrow.

120824

I'm up and dressed but I'm not too motivated to run. My legs have been a little achy.

AM workout - I didn't want to get up and grind today but I'm glad I did. My warm up was some active stretching and leg swings. I decided not to the LM due to my leg soreness.
4 mile run followed by more stretching and foam roll.

120823

I didn't sleep too good last night. I was up a couple times. I'm surprised to feel as good as I do. Must of the soreness from yesterday is gone. I didn't have any heel pain but my left knee continues to click on the lateral side.

AM workout - LM, leg swings, 1 mile jog. 2 x 1k with 200m walk and 400m jog, 3:58 and 4:10. 1 mile jog and stretch.

Noon workout - Three sets each of wall ball, Nautilus crunch, back extension, shoulder press #65, pull ups, leg press #180.

120822

I'm feeling pretty rough this morning, sore from yesterday's activities. It's a good thing today is a rest day.

120821

I'm up early enough to run, but it is still dark out. Too dark to run safely on my road, especially since school has started back. I'll have to do a lunch run. I weighed 171 this morning.

Noon workout - Active stretches, LM, and leg swings. 4 mile run. I was a little too frisky at the beginning of the run and paid for in the end. I still finished with my fastest 4 mile since beginning this new regime.

PM volleyball - We played 3 games, the first was awful. After game one we settled down and won the match.

120820

I'm up at 5:45 this morning and feeling pretty good. I had some heel pain but minimal. My weight is 171.4.

AM workout - LM and leg swings, 1 mile jog, and drills and strides.
1 x 800m, 1 x 400m, 1 x 800m - 3:10, 1:26, 3:10
1 mile jog, stretch and foam roll.

Noon workout - Shoulder band exercises, push press #75 3 sets of 10, hang cleans #95 3 sets of 7, DF 3 sets of 20, squat machine #180 3 sets of 10, and knee extension #25 3 sets of 12.

120818

I slept in a little this morning, I'm glad it's getting cooler. My soreness from yesterday's massage is improved.

AM workout - Active stretching. 6 mile run. I had some hip pain during my run but not significant.

120817

I'm trying to get my running groove back.

AM workout - Active stretches and leg swings. 4 mile run. I didn't really think I was running well today, but I was only off by 2 seconds my last 4 mile.

Massage therapy visit went well. The focus was on my hips and hamstrings. When we finished, I was sore like I'd done a ton of lunges.

120816

I'm having trouble getting back into my running groove. I intentionally took day off last weekend. A thunder storm and work kept me from running Tuesday. I decided to not run Wednesday because it would mess up my weekend schedule and this morning I over slept because I set my alarm for 6pm.

Noon workout - LM and leg swing, 1 mile jog.
2 x 1k with 200m walk and 400m jog. 4:04 and 4:20
1 mile jog.

Lessoned learned today:
1- warm up easy, especially on hot days
2- it's still too hot for lunch runs
3- I need to hydrate better

120814

I just finished up a long and much needed weekend at the beach. This was the first beach trip in some time that I didn't run. I did do a little strength training.

This morning I woke to thunder and a flash flood advisory. I don't mind running in the rain but I'm not going out when its lightening. I'm hoping for a better forecast for lunch.

My weight was 169.8 this morning. This surprises me since I've not ran in a few days and my diet was not on my mind.

After viewing my work calendar I have to change my running plans for the day. I ended up working through lunch. Which means no running today. I think I'm going to wait to begin Thursday.

We played 3 games of volleyball, the effort level was up from last week. I did some stretching before bed, but I've still got achy legs.

120811

August 11th, where has the summer gone? Its hard to believe that the kids go back to school next week. In a sense, this summer was possibly Justin's last with us. He graduates in December and if he is blessed with employment, things will be forever different. Kristen begins her senior year Tuesday, we are growing up.

Yesterday as we (Kristen, Pat, Justin, and I) were walking to dinner I couldn't help but think how blessed I am. Our children really enjoy being with us. We've accomplished a lot in our lives but nothing as important as raising two great kids.

At some point I would like reflect on my running this year, but I don't know if I'm ready for that yet. I meant to do that last year and honestly I can't remember if I did.

120808

I got to bed a little late last night, I was up watching the Olympics. This made getting up a bit of an issue. I was up finally at 6:30. My weight was 171.6.

AM workout - LM and leg swings. 4 mile run. I keep telling myself that I'm not racing these workouts, but I'm getting fitter and faster, and my times keep coming down.

120807

My weight this morning was 170.6. I wasn't able to get my run in due to having to be at work early.

Tonight we played volleyball and before the game all of us thought the other team was much better and that we would probably get beat.

120806

I woke up at 5:30 with no alarm. I'm feeling pretty good, no serious complaints. My weight this morning was 170.8. Not too bad considering I'm eating whatever I want.

AM workout - LM, leg swings, and 1 mile jog.
1 x 800m 3:11
1 x 600m 2:22
1 x 400m 1:24
1 x 200m 0:42 - 200m walk and 400m jog for recovery.
1 mile jog and stretch. Details

Noon workout - DF 3 sets 10, shoulder band exercises, push press and snatch pull combo #65 15/5 15/6 15/7, squats #115 3 sets of 10, crunches and push ups 4 sets of 10 in 3:30.

120804

I was up at 4:00 this morning. Went back to sleep, which meant I didn't get out of bed till 7:00. I did get in my morning training session.

AM workout - LM and leg swings. 6 mile run. Stretching and ice.

120803

My left glute was twitching while I was in bed. Rayleana, my massage therapist must have woke something up in there.

I was out the door at 7:30 for my morning run. It was overcast, but hot and humid.

AM workout - LM and leg swings. 4 mile run. My left hamstring was a bit of an issue toward the end of the fun.

120802

Out the door by 6:17, but I was up at 5:30. At the track by 6:40. The days must be getting shorter.

AM workout - LM, leg swings, and 1 mile jog. 2 x 1k 4:10, 4:12. I had a little extra rest between reps waiting on the xc team to clear the lanes. 1 mile jog and stretch.

Noon workout -
3 circuits each of:
DF x 20, #25 plate lift shoulder x 6, tricep x 10.
Hip extension #100 x 15.
Side plank x 20s, single leg bridge x 10,
Pull down #70 x 10, chest press #70 x 15.

PM - massage therapy.