120929

I missed a day of blogging yesterday but I didn't miss running. After Kristen's xc meet Thursday at Norris dam,  I decided to make the trip back over there Friday morning and run the Songbird Trail. I had planned to run only 4 miles, but the morning and trail were awesome so I went 3 loops. It was just under 6 miles and 9 minutes per mile.

I did some post run stretching and an ice bath. It was a great day.

This morning was the Douglas Dash 1 mile race. I woke up not feeling well and decided not to race. I've had a headache and nausea all day.  Just not feeling well.

120926

No major issues this morning.  My AM workout focused on ROM and soft tissue work. My weight was 168.

Noon workout - Today's workout was an easy (around 9:20) 4 mile run. I started with some active stretching and ROM and finished with some static stretching. 
I feel like I need to add more lateral hip strengthening to my daily routine. I also need to be more diligent with my PF exercises.

120925

I've got a little soreness from yesterday's workout, but I'm feeling good otherwise.

Today is the first day of indoor volleyball. I hope I can play well and finish the season with no injuries. I have been more excited about indoor in the past. Maybe we've been playing too long.

I received an email yesterday from Fast Track Senior meet inviting me to their 2 indoor meets. So, I now have my indoor season set. (February 3rd and March 3rd)

Noon workout - I just had an awesome lunch run. 4 x 1 mile repeats. I began with some active ROM and finished with some stretching.

It was a great night of volleyball. We played one  of the younger teams. The first game we played out of our minds and doubled them up. I had several hitting errors in game 2, and we can't win if Justin or I aren't getting sets and hitting well. It was close, but they won game 2. In game 3 we were back on top and closed them out pulling away.

Injury report: I banged my left knee and had some post game cramping in my left calf. The calf acted up a little during my lunch run.

120924

After doing some research this weekend, I believe I can go to the Senior Nationals next year and compete in the 800. This will be my goal summer 2013 event.

My weight was 170 this morning.

Noon workout -
U of A xc workout:
Swiss ball knees to chest, crunch, single leg curl and bridge, and ball pass feet to hands.
Standing hip flexion and extension.
Single arm chest press and cable row with lunge.
Back extension, shoulder flexion, hip extension, and glute ham raise.

This was a nice little workout. It felt like it all areas of my core.

120923

AM workout - LM and leg swings. 7 mile run. Today I did the xc course at Ashe park. I probably should have done more stretching.

120921

I didn't sleep to great last night, my legs were aching. Still having some issue this morning. Today is definitely a recovery day. I need to schedule an appointment with Rayleanna. My PF is beginning to act up again.

Today at 1 is my initial consultation for my colonoscopy.

120920

I slept pretty good last, but I still haven't felt like doing the morning TM run. I need more motivation. My weight is at 169. I'm having a little soreness, especially in my hips. Today's lunch run is set to be an easy one.

I decided to work through lunch and run after.

PM workout - Active warm up, 5 miles easy and stretch. 

120919

I slept much better last night even though I woke up at 5am. My weight this morning is 168. Today I plan to do some speed play.

Noon workout - Active warm up, 4 mile run (fartlek: 2 x 1/2 mile), MYRTL and stretch.

120918

I had a horrible night sleeping. It took me forever yo fall asleep and I was up before 6. My plans to run today are lost, maybe I'll be able to play volleyball tonight. That is, if the rain stops.

It's a good thing I guess, that I couldn't run today. I am quite sore from my strength session yesterday.

We played our last outdoor season tournament tonight. We dominated the first match then came flat for the second. We never really got going in the second match. Passing was definitely our downfall. I think everyone had fun.

120917

I laid in bed trying to decide if I should run today. I made the decision not to because of my long run yesterday. I decided to go to the gym at lunch for some core and upper body strengthening.

Noon workout - core, upper body, stretch, and foam roll. I did 3 sets of 8 of unweighted since leg dead lift and my hamstrings were on fire.

120916

Yesterday my left hip hurt and I was not able to run. I did walk 20 minutes and did a lot of foam roll and stretching.

This morning I did 10k at the Marina. I felt pretty strong and everything held up OK. My right hamstring acted up a little, but no big issue.

120914

6.5 mile Haw Ridge trail run / walk. This one started out as an easy 4 miler but Kristen and I got a little lost. Fun buddy run.

120913

I slept until 7 this morning. The kind of sleep that you get when you're exhausted. Being sick and increasing mileage has been a tough one. My heel hurt some, but well within my pain tolerance.

I read an article titled Hibernating Heinies. This is an excellent reference article for all masters athletes.

120912

I've got some general soreness this morning in my legs and shoulders. Probably more achy than sore, especially my led shoulder. My run yesterday was only a few seconds off my best 4 mile time this season. Today's plan is to go easy, maybe a little further. My weight was 169.8 this morning.

Noon workout - Active warm up, 4.6 mile run (easy). I was pretty tired for this one. I tried to do most of this run on grass or trail.

120911

911 it's hard to believe it's been 11 years. One day forever changed the lives of so many.

I set my alarm for 6am to get up and run, but unfortunately it was for 6am Monday. I didn't get up till 6:42. I guess it's a lunch run today. It's really too dark to run before work anyway.

My weight was 168.8 this morning.

Noon workout - Active warm up, 4 mile run (I ran this one pretty hard, 33:48. It is still a little warm for lunch runs, but it's getting closer.)
Strength: lat pulldown, low pulley row, and overhead squat 3 sets each.

A shoe note: ~170 miles on my Saucony Triumphs.

120910

I slept pretty good last night but I still woke up tired with lingering cold symptoms. My weight this morning was 167.4 maybe my lightest of the season or ever as an adult.

120909

The weather has gotten cooler today so I did a late morning long run. 7 miles; this is the furthest I've ran in some time.

120908

I put in about 5 miles this morning at Victor Ashe park. I'm still not feeling very good, but since I was there anyway for Kristen's xc meet why not?

120906

I haven't ran since Monday and I'm OK with that. I am looking forward to seeing how my running / racing changes with LSD training. I continue to feel pretty rotten with cold symptoms. I do hope to get back to training tomorrow or this weekend.

120905

I truly believe that if I can get my mind and body right I can be an elite runner.

I'm fighting off / through my cold symptoms. I'm still bowel issues and my heel still hurts in the mornings.

We had volleyball last night. We played the number one team in our league. I don't know why but I really wanted to beat these guys. We lost the first game. We are notorious slow starters, but we finally got it together and dominated the final 2 games. I had a blast.

After another bout of diarrhea this morning I've decided to see my doctor. I've got an appointment for this afternoon. According to the doctor the next step is a colonoscopy.

120903

I've got a lot to talk about today. First, today was the Half Canfield Memorial Mile. I've not been feeling well for the the past week. I've had diarrhea on 2 different occasions and yesterday I began feeling like I'm catching a cold. My confidence was not too high. I did not place in my age group (6/9, 47th overall), but I ran faster than I did at the Dogwood Mile (6:29 - 6:48). The third place age-group finisher was 6:05. I'm needing to take another 30 seconds off my time. Overall, I was very pleased.

Second, I'm changing my program again. For the rest of this year and maybe until indoor I'm going to focus on long slow distance training. Finally see if I can work my way up to 10 miles. I've read that this is a great way to remain healthy while improving race times.

Third, my health wrapup. My right heel is still sore in the mornings and hurt some during my race cool down. My left hamstring still gives me fits with extended driving. I should probably see the doctor about my bowel issues. I'm going to first try to cut back on beer and bread. See if that helps.