131231

I awoke to another anxiety attack. This one was not as severe as the first one but bad just the same. I wish I knew what the cause was. It's the worst feeling ever. 

Noon session - Dflex, core, 5 miles easy and stretch. 

Push ups - 2 x 20 (36500)
118 miles run this month
749 miles run this year

131230

Noon session - Dflex, core, 5 miles easy and stretch.
Push ups - 2 x 30, 2 x 30 (40)

131229

Push ups - 30, 30, 30, 30, 30, 30 (160)

131228

8 mile run with the Roadkill Runners. We did the West Outer loop; hilly as crap for the last 3 miles. I did not attempt to let loose on the last mile; too many hills.
Push ups - (340)

131227

178. I'm not too sore this morning; recovery activities must have helped. I did do some light stretching with my push ups.
Noon session - Dflex, core, 5 miles easy and stretch.
Push ups - 2 x 25, 2 x 25, 2 x 20, 20 (340)
Pull ups - 6

131226

Noon session - C2 x 5', core, push ups, pull ups, hip abduction #55 1 x 20, leg press #90 3 x 15, GB row #90 3 x 12, leg curl #20 1 x 15, pull ups and stretch. 

Evening session - Dflex, drills, 5 miles easy and stretch.
Recovery work - foam roll for hamstrings and calves, tennis ball for plantar fascia and hamstring stretch. 

Push ups - 25, 15, 2 x 10, 25, 15 (500)

Pull ups - 2 x 5

131225

Evening session - Dflex, 5 miles with a light pick up at the end and stretch.
Push ups - 4 x 25 (600). I'm really getting tired of push ups.

131224

Afternoon session - Dflex and drills, 4 miles easy, 2 x 1 mile (7:12 & 7:08) and stretch. The 2 x 1 mile was supposed to be 2 miles at 7 minute pace. The first mile kicked my ass and I had to recover for a couple minutes. I had to stop briefly twice during the second mile. 

Push ups - 20, 20, 3 x 10, 30, 25 (700)

131223

Evening session - Dflex/core, 5 miles easy and stretch.

Push ups - 30, 20 (825)

131222

Push ups - 2 x 30, 40 (875)

131221

Morning session - active warm up, long run with the Roadkill Runners. 7 miles easy and stretch after.
Push ups - 25 (975)

131220

I slept great last night, but my lower back is still sore.
Morning flow - yoga, active warm up, 3 miles easy, stretch. Strength training: push ups, pull ups, leg press #90 3 x 15, GB row #90 3 x 12, squats x 20, lunges x 10, leg curl #20 x 15 and core.

Push ups - 4 x 30 (1000)

Pull ups - 3 x 5

131219

178.6. I slept great last night, but still feeling a little tired.
Morning flow - foam roll, stretch and push ups. 

Evening session - active warm up, drills, 5 miles easy, 4 x 100m strides and stretch. This was the hardest 5 miles easy I think I've ever done.
Push ups - 40, 20, 40 (1120)

131218

179.2. I didn't sleep good last night. I've got some lower back soreness this morning.
Morning flow - foam roll, lower back stretches and push ups.
Noon session - active warm up, 5 miles moderate (splits 8:23, 8:26, 8:30, 8:16, 8;00), stretch, push ups and plank. This run was a little bit of a challenge. My hamstrings were screaming at me especially on the hills. I had some left fore foot discomfort post run. 178.5.
Push ups - 2 x 30, 40, 20 (1220)

131217

178. I slept good last night. No issues this morning.
Morning flow - foam roll, lower back stretches and push ups.
Noon session - C2 x 5', GB row #90 3 x 12, push ups, leg press #90 3 x 12, leg curl #20 1 x 12 and core.
Evening session - 400 up, Dflex, drills, 5 miles easy, 4 x 100m strides and stretch.
Push ups - 2 x 25, 25, 20, 15 (1340)

131216

180. Rise and grind; week 3. 

Evening session - active warm up, 5 miles easy and stretch.
Push ups - 30, 30, 2 x 30 (1450)

131215

Push ups - 3 x 20, 2 x 20 (1570)

131214

Dflex, 6 miles easy with a pick up on the last mile (7:33.7) and stretch. This last mile was a tough one; my turn over was lacking.
Push ups - 40, 20, 30, 20 (1670)

131213

178. My sleeping was much better last night and I'm feeling a lot better.
Noon session - Dflex, core, 3 miles easy and stretch. Strength - leg press #90 3 x 10, Hammer GB row #90 3 x 10. 

Push ups - 4 x 25, 20 (1780)
Pull ups - 5, 3

131212

178.8. I had a few too many drinks last night and slept poorly. Today may be a challenge.
Evening session - active warm up, 5 miles easy and stretch. This was a hard one; not enough sleep and poor nutrition. I was proud I gutted it out.
Push ups - 5 x 25 (1900)

131211

177.6. My achilles were tight this morning.
Morning flow - stretch.
Push ups - 2 x 25, 25 (2025)

131210

I woke up at 12 with another headache. I t took a couple Advil and it's gone this morning. I did have a glass of wine last night, maybe there's a correlation. I lower back is still a little sore.
Morning flow - stretch and pushups.
Evening session - 800up, Dflex, drills, 5 miles easy, 4 x 100m strides and stretch.
Push ups - 30, 2 x 30, 10 (2100)

131209

I slept well but woke up early and hungry.
Evening session - active warm up, 5 miles easy and stretch. Dflex and core.
Push ups - 20, 50, 20, 20 (2200)

131208

I'm through with the scales for a while.
Push ups - 30, 50, 40 (2310)

131207

5 miles easy at ETSU.
Push ups - 30, 50 (2430)

131206

179.8. Massage therapy focused on my door left SI. Discovered that I have inflammation behind my left knee possibly related to SI issue.
Noon session - active warm up, 3 miles easy.
Push ups - 3 x 10, 25, 30, 25 (2510)

131205

179.
Morning flow - stretch.
Noon session - Dflex, core, 4 miles easy, 8 x 30m strides and stretch. 178.2.
Push ups - 30, 20, 30, 2 x 20 (2620)

131204

178.6. Not the best morning ever but I'm not complaining. I awoke at 4 again and I have a little bit of a head ache. It's similar to the one I had last Wednesday. Go figure. I went to bed last night with achy legs and I'm having a little left SI pain.
Morning flow - stretch.
Push ups - 30, 40, 2 x 30 (2740)

131203

179.4. My energy level was high yesterday and that led to a very productive day and evening.
Morning session - Dflex and core.
Evening session - 800m/up, Dflex, core and drills. 4 miles easy and 2 100m strides. Stretch.
Push ups - 20, 25, 50, 20, 25 (2870)

131202

181.2. I'm feeling kind of tired this morning. I need to go to bed earlier tonight. My eating goal for this week is to eat more salads. 

Evening session - active warm up, 4 miles easy and stretch.
Push ups - 30, 50, 40, 40 (3010)

131201

181.8. We went hiking at House Mountain. Lots of fun. Tomorrow begins the base training phase for my upcoming season.
Push ups - 50, 40, 40 (3170)

131130

Push ups - 50, 40, 10, 30, 40, (3300)

131129

180.6. Post Thanksgiving weight. This coming Monday starts the beginning of my base phase. This I'm looking forward to, I need to see what I can do with some longer training.
Yesterday, I guy that I run with occasionally who is only 2 years younger than me ran a 19:20 5k. This is a 6:14 pace. That's just a second off my 1 mile PR. I know I can run better I just need to put in the work.
Push ups - 6 x 20, 3 x 20 (3470)

131128

This morning was Kristen and my third running of the Hot to Trot. I did the 10k and my time was ~51:42. I am a little disappointed in my time,  but considering I spent most of yesterday in the bed with a migraine I guess it wasn't too bad.
Push up - 2 x 25, 20, 20, 20, 20, 20, 20 (3650)

131127 There Are No Secrets

I was sick most of the day with what I think was a migraine.
Push ups - 3 x 10 (3820)

131126

179.2. 24 years ago today I became a father to a wonderful son. All other accomplishments pale in comparison.
Noon session - D-flex, core, squats #95 x 8, #115 x 8, #135 x 4 (right knee pain), GB row #90 3 sets of 8, leg press #90 3 sets of 10 and drills.
Push ups - 3 x 20, 3 x 30 (3850)

131125

179.4. I didn't sleep very good.
Noon session - D-flex, 4 miles easy and stretch.
Push ups - 3 x 20, 30, 40, 20, 15 (4000)

131124

I was surprisingly not sore today.
Push ups - 2 x 30, 30, 30 (4165)

131123

Today was my second year running the Santa Special mile. I went 6:14 which was 1 second off my season PR and 4 seconds better than last year's running. I finished 2nd in my age group and 19th overall. It's now time to get some base.
Push ups - 40, 40, 3 x 25 (4285)

131122

I didn't sleep enough last night and I'm feeling it today.
Massage therapy
Push ups - 40, 10 (4440)

131121

177.8. No issues this morning.
Morning session - D-flex and core.
Push ups - 2 x 20, 20 (4490)

131120

177.2. Tired today.
Push ups - 2 x 25, 2 x 25, 2 x 10 (4550)

131119

178. Slept great.
Morning session - D-flex and core.
Evening track session - 1.25 up, D-flex, drills, 2 up, 4 x 400 (average 1:28.25)
Push ups - 2 x 25, 2 x 25, 20 (4670)

131118

180.2.
Morning session - dflex and core.
Push ups - 2 x 20, 2 x 25, 20 (4790)

131117

I didn't get to run due to the weather (lame excuse) but I did spend some time working on my 2014 race schedule. I've decided not to focus on big meets and those with too much travel. At track meets I'm going to do 400s and 800s.
Push ups  - 2 x 10, 2 x 15, 2 x 20, 2 x 25  (4900)
Goals for this week: no deserts or chips.

131116

8 mile long run.
Push ups 2 x 20, 20, 25, 20, 10 (-540). I have 5040 push ups remaining to meet my goal of 100 push ups per day. This does include the 540 in catch up. I have to average 112 to meet my goal.

131115

179.4. I didn't sleep too well last night, but I feel OK this morning. My morning routine was quad and hip flexor stretching and push ups.
Push ups - 3 x 20, 20, 2 x 20 (-555)

131114

178.6. I'm making good progress on my attempt to get up and to work earlier. I'm also feeling pretty good. I only had time for a little stretching and push ups this morning.
Noon session - dynamic warm up, 4 miles easy (8:24 pace), hip strengthening and stretch.
Push ups - 4 x 20, 4 x 20 (-575)

131113

177.8. I did my first subfreezing hot tub of the session this morning. It was nice. Recovery day.
Morning flow - yoga.
Push ups - 5 x 20, 20, 40 (-635)

131112

179.8. I'm up and at work by 7:30. I'm working on getting my schedule in shape for training with KE.
Morning flow - stretch and tennis ball.
Noon session - dynamic warm up, easy 4 miles and stretch. Also did some donkey kicks, scorpion, bridge and metronome.
Evening session - core and 2 miles TM.
Push ups - 2 x 25, 25 (-695)

131111

I slept good last night, but it's now time to rise and grind.
Morning flow - stretch.
Noon session - dynamic warm up, strides, 4 mile run easy (just under 9 minute pace) and stretch.
Evening session - core, 2 mile TM run, kettle bell routine and stretch.
Push ups - 2 x 20, 35, 40, 20 (-670)
Pull ups - 6

131110

Easy 3 mile run with Kristen then a hard 2 mile tempo. 22 miles this week.
Push ups - 40, 30, 20, 30 (-705)

131109

Recovery day and UT home coming.
I finally slept last night but now I need to drag my butt out of this bed.
Coffee me!
Push ups - 10, 20, 40, 30, 20 (-725)

131108 Get Your Sweats

This morning I went for a lovely 8 mile run, motivated by a YouTube video of Geoffrey Mutai. To him training was like a spirit, when you were well trained the spirit was in you. It seems so simple, his approach. "Get your sweats."
Push ups - 2 x 30, 2 x 30 (-745)

131107

177.6. I awoke stiff and sore this morning; mostly my lower back. I may have to cut back to 1 hard run per week or every 10 days if I'm ever going to be able to increase my mileage.
Push ups - 3 x 20, 25, 30, 20 (-765)

131106

178.0.
Morning flow - foam roll and the stick for my hamstrings, calves and back.
Morning track session - dynamic warm up, 6 x 400 with 200 walk/jog recovery. Post run - the stick for calves, hamstrings and quads, and stretch.
Evening session - 3 miles easy, 3 dumbbell circuits  #30 swings x 8, #20 high pulls x 10, #30 shoulder press x 8, #30 lateral squats x 10, #30 row x 10, #30 dead lift x 8, #10 curls x 12 and crunches x 10.
Push ups - 40, 3 x 20 (-800)
Pull ups - 8

131105

178.4.
Morning flow - yoga.
Evening volleyball - Unfortunately we only played one match tonight. We lost 2 games to none.
Push ups - 20, 2 x 30, 10, 30 (-800)

131104

179.8. The NYC Marathon inspired me, maybe I do want to race a marathon some day.
Noon session - Dynamic warm up, strides, 4 miles long intervals and stretch. 178.5.
Evening session - Bike x 20', squats #135, 155, 175 3 sets of 8, ground based row #90 3 sets of 10, BW squats 3 x 8.
Push ups - 20, 30, 2 x 25, 2 x 25 (-820)
Pull ups - 7, 6, 2 x 6

131103

Push ups - 2 x 40, 20, 30 (-870)

131102

I did an 8 mile run this morning with the Roadkill Runners. The first 5 miles were ~9:20, mile 5 was ~8:00 and probably ran ~10:00 pace for the last 2.
I did a 1.5 mile walk back and forth at the basketball game.
Push ups - 2 x 35, 2 x 25 (-900)

131101

No shave November.
179.4. My diet was way out of hand last night.
I'm thankful for this recovery day.
Push ups - 30, 3 x 30 (-920)

131031

177.4. Up before 6, well make that awake before 6.
Morning flow - I used the stick for my tight calves.
Evening session - the stick, dynamic warm up, 4 miles easy. 3 circuits of 10 reps of ground based row #90 and squat machine #160 and stretch.
Push ups - 2 x 25, 3 x 25 (-940)

131030 Bulletproof

176.8. I'm very sore this morning, especially my lower back. I was up at 6.
Morning flow - hot tub and stretch.
Noon session - Dynamic warm up, 2 mile run, core and stretch.
Evening track session - dynamic warm up, 800m jog, 600m, 300m, 500m, 300m, 400m, 300m. 400m walking recovery after each.
Push ups - 2 x 25, 3 x 25 (-965)
Pull ups - 8, 6

131029

I over slept and feel like crap this morning.
Evening volleyball - We played 6 and win 5 finishing 2nd in the league. I feel like my iron is low again. Very low energy.
Push ups - 4 x 25, 20 (-990)

131028

180.2. Someday I'm going to need to get my diet together.
Noon session - dynamic warm up, 4 mile tempo and stretch. 
Push ups - 15, 25, 30, 40, 20 (-1010)

131027

Hiked to Grotto falls.
Push ups - 10, 20, 25, 25, 25, 30 (-1140)

131025

Massage therapy, hot tub and a nap; this is a great recovery day.
Push ups - 10, 15, 20, 25, 30, 2 x 10 (-1075)

131024

176.4. I don't know why, but this morning I was very stiff and sore. It was my low back mostly, but also ankle and feet. The funny thing was, I went to bed feeling great.
Morning flow - stretch and foam roll.
Noon session - dynamic warm up, 2 miles on the TM (19:31) and core.  

Evening gym session - 1 mile TM, ground based row #90 3 x 8, jammer #70 3 x 8, squats #135, 155, 175 3 x 8 and stretch.
Push ups - 3 x 15, 2 x 15, 40, 2 x 10 (-1095)

Pull ups - 10

131023

176.6. I woke up too early this morning and I'm quite stiff from volleyball.
Morning flow - foam roll, tennis ball and stretch.
Noon session - bike x 20', core and stretch.
Evening track session - it was cold tonight and windy, so I increased my warm up to 1200m, 4 x 400/200. I also added a 100m jog recovery following the 400s. I did this primarily because I almost had a breathing issue. It was a good without but I don't think my times were as good has last week.
Evening flow - hot tub, foam roll, tennis ball and stretch.
Push ups - 25, 3 x 25, 20 (-1130)
Pull ups - 2 x 8

131022

178.4. I was successful in day 2 of getting up at 6 and getting to work by 8. I didn't have time for the hot tub.
Morning flow - foam roll and softball for my hamstrings, tennis ball for my feet and hip stretching.
Evening session - 6 games of volleyball, I'm gassed. We won 5 of the 6. I did the hot tub and foam roll before bed. My left medial hamstring is sore. I need to be mindful of that.
Push ups - 3 x 30, 20, 10 (-1150)

131021

179.8. I'm up at 6 and showered by 6:30; let's see if this week can be more productive than last week.
Noon session - active warm up, 4.6 mile intervals 5' warm up, 5' hard, 5' easy, 4' hard, 4' easy, 3' hard, 3'easy, 2' hard and cool down run back to the gym. Static stretch.
Evening gym session - knee extension #35 3 x 8, leg curl #30 3 x 8, squats #115, 135, 155 3 x 8, ground based row #90 3 x 10.
Push ups - 2 x 25, 2 x 25, 2 x 25 (-1170)
Pull ups - 2 x 8

131020

I had a morning run at the Song Bird Trail. 3 laps untethered by my Garmin, watch or phone GPS. This was an interesting run, every time I stopped to tie my shoes I reached for my Garmin to stop the timer.
Push ups - 10, 15, 20, 25, 30, 25 (-1220)

131019

177.2.
Push ups - 2 x 25, 25, 10, 15, 20 (-1245)

131018

178.4. I made a small step toward a more productive life. My fail today was I over slept.
Noon session - active warm up, 4 mike run easy, stretch and active cool down.
Push ups - 2 x 30, 4 x 20 (-1265)
Pull ups - 2 x 8

131017

180.8. I really need to get my shit together and be more productive. I've developed some really bad habits.
Noon gym session - Bike x 20' and core. 

Evening track session - warm up with drills, 4 x (400 (1:26.63 average)/200 (:40.05 average)) with 200 walk after each 400 and 100 walk 100 jog 200 walk after each 200.

This evening I watched no TV and managed to accomplish a few things. My life is better with the structure that training gives me. 
Push ups - 2 x 25, 2 x 40, 20 (-1305)
Pull ups - 2 x 8

131016

180.2. I've got to begin planning my move forward. I want to race a road mile in Kingsport in November. I would also like to do 1 more 5k and a 10k.
Push ups - (-1355) I need to average just under 120/day until the end of the year to meet my goal. This is assuming I don't have any more 0 push up days.

131012

I ran Central Park, 6.1 miles.

131009

178.2. Morning flow - Hot tub and yoga.
Track session -
Active warm up/drills
4 x (400 (1:29.07 average) with 200 walk, 200 (:41.95 average) with 400 walk). Absolutely no breathing issues
Active cool down
Push ups - 25, 10, 25, 30, 2 x 10 (-655)

131008

180.2. Geez, who's a fatty?
Morning flow - Hot tub and yoga
Noon session -
Bike 20'
Core
Reverse step up 2 x 10
Evening volleyball - We won 2 of 3 from Six Pack. They're a very good team and we had some very good volleys. I'm too tired for the hot tub.
Push ups - 2 x 10, 15, 2 x 30, 2 x 20 (-665)
Pull ups - 8, 8

131007

179.8. I've been doing 2 a days for 2 weeks and no change in weight. This is interesting.
Morning session - 

1. Foam roll and stretch, 
2. Lower body Russian twist x 20. 

Lunch session - 

1. Active warm up
2. 4 mile interval run
3. Active cool down and hamstring stretch

Evening session - 

1. Bike 20'
2. Swiss ball- jack knife, back extension, hip extension
3. Ground base row 3 x 8 #95
4. Single leg squat 3 x 10
5. Hip abduction  25

Push ups - 20, 20, 25, 25, 25, 25 (-700)
Pull ups - 7, 8

Dips - 18

131006

178.8. I went to Victor Ashe this morning with the girls. Did some speed work on the grass.
Push ups - 40, 30, 20, 20, 20 (-740)
Pull ups - 7, 7

131005

178.8. No 10 mile run this morning but I did get in 5.6. My knee didn't hurt nor did my hamstring. I also walked several miles at the football game.
Push ups - (-770)

131004

My weight is just below 180 today. I am not having any knee pain but my back is sore from all press ups yesterday.
Morning session - stretch.
Noon session - C2 x 5', Australian pull ups 2 x 10, knee extension #35 3 x 10, leg curl #30 3 x 6, clean and press #95 3 x 3, leg press #60 4 x 25 and bike x 20' 
Push ups 25 25 30 30 (-670)
Pull ups 7 6

131003 Defeat the Voice in Your Head

Up at 6 this morning and working from home. Morning session - hot tub, core and stretch.

131002

178.2. I over slept, didn't get up till almost 7:30. No morning session today. My knee is still acting up a little.
Noon session - bike x 23 minutes, elliptical x 7 minutes. Core, squats 2 sets of 10 and stretch.
Evening track session - warm up and drills. My hamstring was too much of an issue to have a good performance today. I gave it a shot, but better judgement kept me from pushing through it. Ice and press ups when I got home.
Push ups - 40, 40 (-580)
Pull ups - 7, 6

131001 Live Louder, Fight Harder

176.4.
Hello October!  It's so hard to believe that there are only 3 months left in this year. Where has it gone?
I'm tired, hungry and my knee still hurts, I've got to keep grinding.
Morning session - rehab. Hot tub and yoga.
Noon session - bike x 30' and core.
Evening session - knee extension #35 3 sets of 10, leg curl #20 3 x 10, hang snatch #65 3 x 5, Nautilus dead lift #90 3 x 8 and stretch. Bike x 10' and elliptical x 10'.
Push ups - 4 x 15, 2 x 25, 2 x 15 = 140 (-560)
Pull ups - 6, 4, 5, 5 = 20 

130930

179.4. Morning session - yoga and push ups.
Lunch session - tempo/fartlek run 4 miles. Stretch and foam roll. My right knee and hamstring both acted up a bit on this run. I'm a little worried about the knee.
Evening session - volleyball. We lost all 3 tonight mostly because we only had 5 players. My knee continues to hurt, but not too bad.
Rehab - ice and hot tub.
Push ups - 4 x 20, 2 x 25 -130 (-600)
Pull ups - 0

130929

I'm still tired today and sleepy.
Push ups 10, 25, 30, 20, 20 = 105 (-630).
Hamstring stretch.
Pull ups 0.

130928

10 mile run. Push ups 25 and pull ups 3. We went to the football game and I probably walked another couple miles.
(-635)

130927

I was a little hung over this morning from last night's escapades. My massage therapy appointment was a bear. My feet and hamstrings were terribly sore and she kicked my ass.
Pull ups 10; no push ups today.
(-560)

130926

177.4. My body feels better than I thought it would this morning. I believe I may be able to do an easy run at lunch.
Morning session - hot tub and yoga flow.
Lunch session - active warm up, 40 push ups, 4 mile run, stretch, foam roll and 40 push ups.
Evening session - 20 minutes bike, leg curl 3 sets of 5, squats #115 3 sets of 8, push ups 1 set of 30 and 1 set of 20, pull ups 2 sets of 10 and kettle bell #45 3 sets of 6.
(-460)

130925

178.2. I woke up not feeling 100%. I have a little headache.
Noon session - This session's focus is on core strength. Bike x 20', core, pull ups 2 x 5 and push ups 2 x 30 & 2 x 25.
Track session - 4 x 400 (average 1:29.85) and 4 x 200 (:40.33)
Yoga flow before bed.
(-490)

130924

178.2. Morning session - hot tub and push ups 25.
Noon session - lunges, leg swings and push ups 25. 4 mile run. Stretch, foam roll and pushups 3 x 25.
Evening volleyball - 3 games. Tonight began our indoor season. It was fun, but it will take some time to get out feet under us.
Push ups 40.
(-500)

130923

180. I can't understand why I'm weighing this much. My diet has not been that bad and I've been very active. I do not like my scales. I'm still sore from Thursday's Power class. Never again will I do some many single joint exercises.
Noon session - In this session my focus was strength and power. Leg curls 3 sets of 8, kettle bell #35 3 sets of 8 and squats on Smith machine 3 sets of 8. Bike x 20'.
Evening session - In this session my focus was on core strength. Bike x 20', elliptical x 10' and core.
(-540)

130922

Morning run - 10 miles
(-440)

130921

175.2. The weather kept us from running today. Will try again tomorrow. My biceps are still incredibly sore. I was not able to do push ups or anything.
(-340)

130920

175. I had a good nights sleep and meet my goal of getting up at 6. My biceps are terribly sore. Advice for future self "go easy on the curls".
Morning flow - hot tub and push ups 10.
Noon session - bike x 30' push ups 4 x 25 and stretch.
(-240)

130919

I woke up around 3a.m. with the night sweats. My sheets and pillow were both wet. I haven't experienced this in quite a while. I wish I knew what caused this to happen.
Morning session - hot tub and the stick for my sore neck and upper back.
Noon session - active warm up, 4 mile run and stretch. This run was very hard for the pace.
Evening session - bike x 15' and a Power class. I've taken something similar to this before and just like before the reps are very intense. My biceps were screaming. It was a very good workout though.
(-250)

130918

176.4. I'm trying to get back into the groove of getting up earlier. This has to start by going to bed earlier. This morning my alarm went off at 6 and I was up by 6:30.
Morning session - hot tub 20', yoga, plank 45s, clams 25, crunches 20, shoulder band exercises and push ups 25. I neck is still stiff and sore.
Evening track session - 4 x 400 ~1:30 and 4 x 200 ~0:40 followed by cool down at Bissell Park. Push ups 3 x 25.
Tonight my upper back was more sore than I can remember. I got some relief from the hot tub.
Ice gone to bed too late again tonight.
Push ups (-150)

130917

177.4. I slept great last night, but I'm getting some bad habits. In going to bed too late. I didn't wake up until 7:30 this morning.
Morning exercises - yoga flow, plank 45s, hip abduction 25, crunches 20 and push ups 25. I experiencing some neck stiffness.
Lunch workout - circuit x 2: (elliptical 5', bike 5', C2 5', push ups 25, side and back plank 20s, over head squats 10, pull ups 7 and push ups 25.
Evening activities - volleyball 3 games. We won 1 and lost 2 finishing this in the tournament. My neck is still stiff and sore but it was not an issue in our losses.
Push ups (-150)

130916

178. My goal for this week is to find more ways to cross train. I'm looking in to group sessions at the gym. I'm still very sore from the district meet.
Morning exercises - plank 45s, hip abduction 25, crunches 20 and stretch.
Noon workout - circuit x 2: (C2 5', elliptical 5', push ups 25, side plank 20s, squats 10, pull ups 7 and push ups 25).
Evening workout - bike 20', Circuit X 3: (kettle bell #35 x 8, push up 25 and stretch).
(-175)

130915

I did nothing physical today except clean my hot tub. My body is pretty sore. No push ups (-250).

130914

Senior district meet in Johnson City today. I ran the 800, 400 and 1500. I wasn't terribly proud of any of the races, but I did PR in the 1500.
Evening push ups 2 x 25 (-150)

130913

Morning exercises - plank 45s, hip abduction 20 and crunches 20.
Well crap, I failed to do my push ups. Looks like I'm playing catch up again.

130912

178.2. I woke up at 4am again which resulted in sleeping too late. Also, by lower back is sore and stiff for some unknown reason.
Morning exercises - foam roll and stretch.
Lunch workout - active warmup, plank 45s and push ups 25. 4 mile run 7:55 pace. Active cool down and push ups 25.
Evening exercises - push ups 2 x 25.

130911

177.4. I was awoken from sleep this morning to a thump upstairs. After looking throughout the house I could not find what was responsible for the noise. Can you dream sounds?
Morning exercises - plank 45s, hip abduction 20, crunches 20 and stretch.
Evening exercises - push ups 4 x 25 and shoulder band exercises.

130910

178.2. I slept too late this morning to run. Just as well, my headache seems to be lingering a bit.
Morning workout - plank 45s, crunches 20, hip abduction 20, stretch and push ups 2 x 25.
Noon session - warm up with drills, side plank 30s, push ups x 25 and 4 mile run in sub-8 pace. Stretch and push ups 25.
Evening - volleyball. We won our first 2 tournament games. Whooped some ass. I don't know why, but I felt like a champ today.

130909

Well, it's been a fun vacay but it's back to the grind this morning. My next event is the Senior District on Saturday. I think I'm going to focus on a 1500 PR.
AM workout - plank 30s, crunches 20, push ups 25 and stretching.
Noon workout - warm up, push ups 25, side plank 20' and 4 mile run. It was kinda hot for a lunch run, but I did OK.
This afternoon I got a headache. I'm not sure if it was due to the heat, lack of hydration or not resting enough.
Push ups 2 x 25.

130908

Push ups (4 x 25). I was tired and sleepy the entire day. I did manage 9 holes of golf.

130907

Push ups (4 x 25)

130906

Warm up and 4 mile run. Push ups (4 x 25).

130905

Warm up then 4 mile run. Stretch and push ups (2 x 25).
Gym session - pull ups (3 x 5), dumb bell shoulder press (#15, 1 x 15 and #20, 2 x 15), dumb bell squat (#35, 3 x 10), crunches (3 x 15), cable row (3 x 10) and push ups (3 x 25).

130904

Poor sleep last night, maybe I need my sleep aids. 4 mile run.
Push ups (3 x 25). Lots of stretching.
2.1 mile walk.

130903

AM stretching. Travel to NMB. It was an easy trip this time.
Beach walk 2 miles. Push ups (4 x 25). Hamstring and hip stretching and back extension.

130901

I had to run a little last night because it was raining and my hamstring is still not 100%. I've never backed out of a race before; I'll see how I feel today. Morning workout - push ups (2 x 25), breathing practice.
Noon workout - TM 30 minutes, push ups (4 x 25), shoulder band exercises, one set of overhead squats and 4 strides. I'm racing tomorrow; I hope the hamstring hold up.
## -50 push ups ## (150)

130830

178.2. (I still hate my scales). Morning workout - push ups (25), overhead squats (8) and shoulder band exercises. Rehab - hot tub and massage therapy.
Noon workout - push ups (2 x 25), overhead squats (2 x 8), pull ups (2 x 6) and shoulder band exercises.
Push ups (2 x 25).

130829

175. Morning workout - push ups (2 x 25), bw overhead squats (2 x 8), pull ups (2 x 6), single leg squat (2 x 8) and balance.
Evening push ups (25)

130828

176.2. My hamstring is much improved today. Rehab - hot tub 20', foam roll and stretch. Push ups (3 x 25) and shoulder band exercises.
Evening rehab - hot tub 20' and active stretching. Push ups (25).

130827

177. My hamstring is sore and I'm thinking there may be more to it than I first thought. It's sore enough to make me change my 2-week plan. No running today or tomorrow. Push up (2 x 25).

Volleyball - we won the match 3-0. It was tough getting started due to tightness and pain in my left hamstring and calf. I did eventually loosen up but still didn't play too aggressive. Push ups (2 x 25, 10)
## Push ups (110) -0 ##
23900 year to date

130826

178. I'm sore today, and why not, I did way too much yesterday.
I had a doctor's visit today and he confirmed my Celiac's diagnosis. This was a little disappointing. As for now, I'm still gluten free. I also brought up for discussion my breathing issues. The doctor said my heart and lungs sounded good. I did a breathing test and passed that as well. I guess it's just psychological.
I probably should not have done my 30' run this evening, I'm left with a sore left hamstring. I did forego the strides. Rehab included ice, compression, hot tub and magnesium oil. I'm not running tomorrow and I should be better for my race Monday.
Push ups (4 x 30).
## Push ups (120) -10 ##

130825

179 (I hate my scales). I completed my 2-week scheduled run today of 60 minutes (6.56 miles). I ran it on Cherokee Blvd and it was a nice run. There were many people out and that always helps.
Justin and I played 9 holes of golf and I hit a few good shots. My left shoulder hurt very bad on a couple.
Push ups (4 x 30).
## Push ups (120) -30 ##

130824

178.2. I slept great last night, but my neck is still sore. It's 9 a.m. and I'm procrastinating a little over my track workout. I went to Oak Ridge and they were having a meet. I went to Karns and they were playing football. I almost gave up on the track session. Then I decided to try Tom Black track. It was awesome. 1k in 3:46.

Push ups (4 x 30). 

## Push ups (120) -50 ##

130823

For the past 2 nights I've only taken 1 sleep aid. I've slept OK. This morning I woke up at 6:00 with a bit of a head ache.
Morning recovery session - hot tub, foam roll and stretch. Push ups (2 x 30).
I've kept my headache or neck ache all day. I hope it's better tomorrow.  Push ups (2 x30).
## Push ups (120) -70 ##

130822

174.8. The first time I've been below 175 in months. I did the hot tub, meditation, yoga and push ups (2 x 30).
Kristen left for college this morning. I hope we handle the change with limited issues.
Evening track session - well, not really a track session. There was a football game going on and I had to take my workout to the park. My best estimate of 4 x 200 with 200 jog recovery. My left calf is being difficult again. Is good tomorrow is a test day.
Evening session - iced left calf, rolled it out with the Stick, 20' hot tub, magnesium rub and compression. Push ups (2 x 30).
## Push ups (120) -90 ##

130821

176. I'm not calling it an epic fail, but last night I didn't do well with the cutting back on sleep aids. I was awake at 12, 1, and 2. At 2 I decided to take the sleep aid. I'm up this morning feeling a bit tired but I'll make it. Push ups (30).
Evening run - 5 miles averaging 8:47. This run was a bit of a struggle for me. Push ups (3 x 30).
## Push ups (120) -110 ##

130820

Morning track session - 3 x 800, my goal was 3 minutes, actual time was 3:02, 3:05 and 3:07. I did have a bit of a breathing issue and I've kind of been stressing over it all day. I've made an appointment to see a new doctor on Monday. I've also decided to clean up my act a bit, I'm cutting back on the sleep aids and alcohol starting today.
Push ups (15, 3 x 30)
## Push ups (105) -130 ##

130819

Morning run - 30 minutes at < 8:30 and 6 strides. Gym session - myrtl, push ups (3 x 30), foam roll and stretch.
Push ups (2 x 30).
## Push ups (150) -135 ##

130818

I thought I might be more sore following yesterday's 10 miler. I'm feeling fitter and that gives me confidence. I've updated my training plan for the next 2 weeks. I think I can go low 6.
Push ups (5 x 30)
## Push ups (150) -185 ##

130817

I ran my fastest 10 miles ever 1:28. Push ups (30, 40, 40).
## Push ups (110) -235 ##

130816

My legs are still feeling sore and tired, maybe it's a nap day.
Push ups (4 x 20)
## Push ups (80) -245 ##

130815

I woke up at 5:20 with some gut issues. Morning routine - I did the hot tub for 20', some stretching and push ups (20, 30. 40).
I've been working on my plan for the next 2 weeks in preparation for the Hal Canfield mile on Labor day. I think I have a good plan and I'm going to shoot for low 6.
Lunch walk - 31' 1.55 miles.
Evening track session - 8 x 200 with 200 jog recovery.
Push ups (20).
## Push ups (110) -225 ##

Track Selfie

130814

I believe I'm still sore from Monday's workouts. I think I'll try it again tomorrow.
## Push ups (120) -235 ##

130813

I woke a little early today but I did sleep well. Morning routine - hot tub (20'), yoga and push ups (10, 15, 20).
We got our asses handed to us tonight in volleyball. Poor passing and setting, too many errors to overcome.
Push ups (3 x 20).
## Push ups (105) -255 ##

130812

I decided last night to not run this morning. I believe the early morning hard workouts were becoming too difficult to recover from. My goal is to take it kind of easy this week, have a hard week the following then am easy week leading into the Hal Canfield Mile.
Push ups (3 x 25).
Lunch workout - bike x 20', stretch, core and push ups (3 x 25).
Evening track session - warm up [lunges, leg swings, arom and 4 x 400]. 6 x 200 (39.35 average) with 200 jog. Cool down 800.
Strength training - 3 circuits of shoulder er and horizontal abduction with tubing (15), dumbbell squats #30 (12), chair dips (15), lunges (10), pull ups (5, 6, 6) and push ups (20).
## Push ups (210) -260 ##

130811

Lot of recovery today. Push ups (2 x 25). -370

It's time I reevaluated my plan for my fall races.

130810

Long run 10.40 (my longest run ever)
Push ups (0)
-320

130809

I'm really tired this morning. I stayed up much too late.
Push ups (130) pull ups (24).

** challenge activities **

Push ups (130)

-220

130807

Push ups (15, 30, 3 x 20 and 25) 130. Pull ups multiple grips (4 x 4).
** challenge activities **
Push ups (130)
-260

130808

My morning routine included hot tub and stretch.
Tonight was the last night for Thursday Night at the Track. I ran the 800 and paced John through 1k in 4:10. My goal of sub 2:40 will have to wait until the Senior district. I ran a 2:42.1.

** challenge activities **

Push ups (110)

-250

130806

I'm up and it's pouring rain. I'm going back to bed.

I've been tired for most of the day. Over training or sleep deprived.

Evening workout - push ups (105) and pull ups (3 x 7). 

Volleyball - we were down a man again tonight but we prevailed 3-0. Kristen played for the first time and did really well. I was very proud. 

** challenge activities **
Push ups (105)
-290

130805

Up early and feeling good. Pre-run - side lying hip abduction and adduction, clams and reverse clams, foam roll and stretch. Lunges x 10, leg swings and 2 miles. Hill repeats x 5. (I had a slight breathing issue on the fourth hill). 2 mile cool down. This was a very challenging workout. Post-run - stretch and foam roll.
Gym session - foam roll and stretch. Squat machine (#180 3 x 10), push ups (30 x 3 and 15), pull ups (16), core and hang snatch (#45, 65 5 x 3).
Evening shake out - lunges x 10, hip rotation and 1.25 miles easy.
** challenge activities **
Push ups (105)
-295

130804

Push ups (30 x 3) and pull ups (3 x 6).

Push ups (30 & 25)
** challenge activities **
Push ups (145)
-300

130803

10 mile run. Pushups (15 x 4)

** challenge activities **
Push ups (60)
-345

130802

Massage therapy. Pushups 15.

** challenge activities **
Push ups (15)
-305

130801

I was running late because I really didn't want to get up this morning.
Pre-run - donkey kicks, side lying hip abduction and adduction, clams and reverse clams, bridge, pushups (10) and stretching.
Morning run - warm up was lunges and leg swings. 5 mile run (this run was supposed to be 6 miles but I didn't get the course right).
Post-run gym session - pushups (40), plank, stretching and foam roll.
No gym session today, I'm feeling a little too beat up and tired.
Evening workout - pushups (10, 35, 25, 20), pull ups (3 x 5 + 2) and hot tub.

** challenge activities **
Push ups (140)
-220

130731

I'm very stiff and sore this morning. So glad today is recovery day.
AM session - hot tub 20 minutes. Pushups (3 x 10, 30) and a little stretching.
Evening exercise - pushups (40, 30, 20), pull ups (1, 2, 3, 4, and  4, 3, 2, 1), hot tub and stretch. I stayed up too late tonight.
** challenge activities **
Pushups (150)
21200 -260

130730

Pre-run - plank, side lying hip abduction, clams, foam roll, stretch and pushups (4 x 10).
Warm up - lunges and leg swings. 4 mile run easy. Gym session - foam roll, stretch, pushups (3 x 20), pull ups (3 x 5).
Volleyball tonight - we won the match 2-1. Pushups (10). 

** challenge activities **

Pushups (110)

21100 -310

130729

I had another great workout this morning. Pre-run - clams, side lying hip abduction, bridge, foam roll and stretch. Warmup - lunges (10), leg swings and 2 miles at just under 9:00 pace. Hills x 5. Cool down - 2 miles at just over 9:00 pace. Post-run - stretch and pushups (6 x10).
Gym session - foam roll and stretch, squat machine (#160 3 x 10), pushups (3 x 10), high pull/push press combo (#65, 70 & 75 3 x 5) and pull ups (3 x 5).
Pushups (20)
** challenge activities **
Pushups (110)
21000 -320

130728

Pushups (10, 3 x 10, 4 x 10, 4 x 10)
** challenge activities **
Pushups (120)
20900 -330

130727

Karns Community 5k - 22:53. In very pleased with my effort. I ran negative splits probably for the first time on my life.
** challenge activities **
Pushups (35)
20800 -350

130726

My back is sore this morning. I decided to forego the gym for home therapy. Hot tub 20' and yoga and stretching 20'.
Lunch gym session - bike x 20', stretch, pushups (100), pull ups (25), combo (high pulls, shoulder press and squat with high knees / #65) and back extension.

** challenge activities **
Pushups (100)
20700 -285

130725

This morning I did 20 minutes in the hot tub, lots of stretching and pushups (60).
It's about an hour and 15 minutes until my race and I'm already nervous. There's just something special about teaching on the track. I never get nervous before road races.
2:44 for the 800 and 6:39 for the mile.
I had some tightness in my left adductor and lower back.
Hot tub, stretching and pushups (50).
** challenge activities **
Pushups (110)
20600 -285

130724

Lots of stretching this morning and pushups (60).
This will has been just a little of for me. Tomorrow is track night, I plan to double. Tonight I did a little stretching and pushups (45).
** challenge activities **
Pushups (105)
20500 -295

130723

Pre-run - stretch and pushups (55). 4 mile run (9:04 pace). The purpose of today's run was recovery.
Gym session - stretch, pushups (75) pull ups (8).
Evening workout - 1 mile run (the purpose of this run was to warmup and shake out before my games), stretch and volleyball specific warmup and 3 games of volleyball. It was a good night for the Sand Tigers; we won all 3.
Some days I feel like my body and mind are ready to make a leap in performance. Today was one of those days.
** challenge activities **
Pushups (130)
20400 -300

130722

It's very hard to believe that July is almost over. Where has this year gone?
AM workout - (pre-run) stretch and pushups (50). Run - 2 mile warm up, hills x 6, 2 mile cool down. The purpose of today's run was to build strength.
Gym session - squat machine (3 x 10 #160), pushups (50), pull ups (25), core and stretch.
Tonight I did 20' in the hot tub, 10 pushups and some stretching.
** challenge activities **
Pushups (110)
20300 -330

130721

I completed an easy run today with no increased pain.
** challenge activities **
Pushups (110)
20200 -340

130720

My calves are still sore, too sore to run.
** challenge activities **
Pushups (0)
20100 -350

130719

I had my massage therapy appointment today. I did not know my calves were such an issue. My right one was sore to touch. Maybe the issue is dehydration. Began taking potassium and using magnesium oil.
** challenge activities **
Pushups (0)
20000 -250

130718

Morning run - 6 miles in 8:53 pace. This was a hard run.
Gym session - squat machine (3 x 10 #140), push ups (3 x 10, 15), core, kettle bell swings (2 x 8 #25), pull ups (3 x 6), front practice and stretch.
Evening pushups (2 x 20)
** challenge activities **
Pushups (115)
19900 -250

130717

Recovery day. 

** challenge activities **
Push ups (10)
19800 -265

130716

Tuesday morning at the track - 2 x (200 at <40s x 3 with 200 jog).
Gym session - squat machine (3 x 10 #140), pushups (3 x 10, 15, 20), push press (3 x 5 #95), front lever practice, Australian pull ups (3 x 8) and stretch.
** challenge activities **
Push ups (135)
19700 -175

130715

My weight was 179 this morning. I just don't understand why it's not going down. My diet is really not that bad.
Lunch workout - bike x 20', pushups, pull ups (21) and stretch.
Evening run - four miles easy.
** challenge activities **
Push ups (115)
19600 -210

130714

I've been pretty tired today, 4 races in 10 days with 2 nights of poor sleep equals me being worn out.
For a second day in a row I did not do any pushups. I'll catch up.
I feel good about last night's Crazy 8 race. My chip time was 39:10. I can do better though.
** challenge activities **
Pushups (0)
19500 -225

130713

I slept like a champ last night. It was much needed because Thursday night in Johnson City I didn't sleep much at all. I'm doing the Crazy 8 tonight for the first time in several years. In shooting for under 40 minutes. The only bad thing is the race doesn't start till nearly 10pm.

** challenge activities **
Pushups (0)
19400 -125

130712

** challenge activities **
Pushups (115)
19300 -25

130711

Thursday night at the track - 800m 2:46.1
** challenge activities **
Pushups (105)
19200 -40

130710

Well, they're back! My sore, cramping calves are once again an issue. I did another early morning hot tub treatment and some stretching.
** challenge activities **
Pushups (115)
19100 -45

130709

I went to bed with tired legs and they're just a little better this morning. I opted for 20 minutes in the hot tub instead of 30 minutes running. I may try to get in a lunch run or cross train. I want to have fresh legs for my 800 Thursday night.
AM workout - yoga and pushups.
Lunch workout - warm up then 30 minute easy run. Foam roll, stretch, core, pushups and pull ups (3 x 6).
** challenge activities **
Pushups (105)
19000 -60

130708

I woke up a couple times last night, but overall I feel pretty good this morning. I almost ready to give up on this weight loss goal. Either my scales are off or I can't lose weight anymore. Moving forward.
Pre-run workout - stretch, clams (20), bridge (10) and single leg bridge (10).
Morning track session - 5 x 400, 1:27, 1:28, 1:28, 1:29 and 1:25. I need to improve my speed endurance.
Gym session - pushups (3 x 20, 3 x 15), squat machine (#90, 3 x 15), hang cleans (#95, 3 x 5) and stretch.
Evening shake out and lots of stretching. My legs are aching quite a bit.
** challenge activities **
Pushups (115)
18900 -65

130707

And still it rains...

I had planned to do a shake out run yesterday evening but the weather was a deterrent. I may try to get that shake out in today on the TM. I did take 2 short naps and slept well last night.
Note for the day; how can I be a good miler if I can't run a fast 5k?
Shake out 12 minute run.

I got behind on my pushups again Friday.
** challenge activities **
Pushups (115)
18800 -80

130706

In not sure how I did it, but I got in 8 miles this morning.

** challenge activities **
Push ups (105)
18700

130705

Yesterday I was tired all day and my legs were a little heavy. I feel a little better this morning but still not at a 100%. Reflecting back on Wednesday's race, even though I didn't follow my plan of an 8 minute first mile followed by 2, 7:30s  I still averaged a respectable 7:45. I can do better than that. I need to stay with the plan and race more.
Tonight I run the TZ3k. Last year I ran a13:22, but I had a lot more racing under my belt.
I'm very disappointed in my weight and my diet. Until now I've never had any issues dropping weight. Now I'm having a little struggle. My plan moving forward is to stay the course with the diet and get back to doing 10 mile runs on the weekend. 

TZ3k - 13:17.8. I was third in my age group and7 thy overall. 
** challenge activities **
Pushups (00)
18600

130703

I'm feeling much better this morning. Anxiously awaiting my 5k tonight.
Garmin time = 23:59. Chip time = 24:01.
** challenge activities **
Pushups (100)
18400

130702

I am very tired today, it must be time to race.
Morning workout - bike x 30'. Pushups, pull ups (15) and stretching.
** challenge activities **
Push ups (100)
18300

130701

Morning track session - 5 x 1000. 4:13 average. Kinda awesome running with DIII athlete Dira Hansen. She has a 2:09 PR for the 800. I can only improve by chasing her.
Gym workout - squat machine (#90 3 x 12), pushups, pull ups (20), plank (30s), hang clean (#95 3 x 5), clams (20), hip abduction (20) and stretch.
Lunch walk - 25' 1.38 miles. I'm exhausted and can't wait to get off work and relax on the deck and the hot tub.
** challenge activities **
Pushups (100)
18200

130630

I slept so good last night and I didn't get out of bed until after 8. I must have been exhausted.
This is day 6 of using MyFitnessPal app and I think I've made some progress getting my diet under control. I've lost about 2 pounds this week.
** challenge activities **
Pushups (100)
18100

130629

What a morning. I must have turned my alarm off last night. I didn't wake up until 6:20 and I had to be in Oak Ridge to meet my running group at 6:50. I made it, but my pre-run routine was seriously compromised.
Morning run - 7 miles in ~1:04. For the last 2 miles we averaged ~8:30.
** challenge activities **
Pushups (100)
18000

130628

I feel like my legs are shot this morning. This calls for some AM hot tub. Lunch workout - bike 30' easy, pushups and L seat pull up.
** challenge activities **
Pushups (100)
17900

130627

Morning tempo - lunge matrix, leg swings, 1/2 mile warmup, 2 miles tempo, 1 mile easy, 2 miles tempo.
Gym workout - squat machine (#90, 30), single leg squat (30), single leg bridge (24), side lying hip abd (20), clams (20), pushups, pull ups (15), core, stretch and some front lever work.
GREAT WORKOUT!!!

** challenge activities **
Pushups (100)
17800

130626

I downloaded a new app today called MyFitnessPal. It is used to track calories; intake and expenditures. I'm trying to do 2000 calories per day.
** challenge activities **
Pushups (100)
17700

130625

179. I slept much better last night.
Lunch workout - lunge matrix, 3.6 mile recovery run, squats (45), single leg squats (35), single leg bridge (35) and clams (55).
** challenge activities **
Pushups (100)
17600

130624

179. My weight is beginning to be a concern for me. This, I believe is a first. I had a very poor sleeping night and it made me have to cancel my morning track session.
Lunch walk 30 minutes.
Evening track session - 4 x 1200 (5:25 average).
** challenge activities **
Pushups (100)
17500

130623

I was quite sore this morning.
** challenge activities **
Pushups (100)
17400

130622

7 miler in the books this morning. The first 3 miles 9:39 and the last 4 miles 9:07.
** challenge activities **
Pushups (100)
17300

130621

178. Massage therapy this morning with a focus on IT Band. Rayleana found some very sore spots.
Evening workout - bike 10' easy, 10' tempo, 10' easy, 5' hard and 5' easy. Pushups, dips (25) and some work on my front lever. I finally caught up on my pushups.
** challenge activities **
Pushups (140)
PUCU (push up catch up) 0
17200 of 17200 completed

130620

Morning run - lunge matrix, 1/2 mile warm up, 4 mile tempo (splits: 8:32, 8:06, 8:13 and 7:52) and 1/2 mile cool down. Gym workout - squats (40), single leg squats (35), single leg bridge (35), clams (50), pushups and stretching.
** challenge activities **
Pushups (165)
PUCU (push up catch up) 40
17060 of 17100 completed

130619

178. I'm feeling pretty good this morning, but my left knee still seems to be a little problematic. There is no pain, it just feels loose. I did some exercises to open up my hips and strengthen the muscles around my knee.
** challenge activities **
Pushups (75)
PUCU (push up catch up) 80
16895 of 17000 completed

130618

178. I'm still feeling just a little bit off this morning and still having a little soreness.
Lunch workout - Lunge matrix, TM x 3 miles, pushups, pull ups and core.
** challenge activities **
Pushups (120)
PUCU (push up catch up) 80
16820 of 16900 completed

130617

181. Track workout - warm up = leg swings, 1 mile jog and 2 strides. 6 x 800 (3:31 average). Gym workout - pushups, squats (40), single leg squats (30), clams (50), single leg bridge (30) and stretching.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 100
16700 of 16800 completed

130616

177. I'm pretty stiff and sore this morning from volleyball.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 130
16570 of 16700 completed

130615

Today Justin and I played in the Set to Serve volleyball tournament. We finished 9th out of 15. It could have been worse.
** challenge activities **
Pushups (120)
PUCU (push up catch up) 140
16460 of 16600 completed

130614

180. I've got to get this under 175.
Lunch workout - bike x 25 minutes. Pushups, pull ups and dips (21).
** challenge activities **
Pushups (130)
PUCU (push up catch up) 160
16340 of 16500 completed

130613

177. Morning run - following my warm up I did 1 mile tempo (8:26), 1 mile easy, 1 mile tempo (7:57), 1 mile easy and 1 mile tempo (7:55). My got held up well, no pain during the run.
Gym workout - pushups, squats (36), single leg squats (30), clams (45), single leg bridge (30), core and stretching.
** challenge activities **
Pushups (120)
PUCU (push up catch up) 190
16210 of 16400 completed

130612

178. I played a game of reverse 4s volleyball and it was different but fun. Unfortunately though, I experienced some right foot pain (this was new) after I changed shoes. I iced when I got home and then did 20 minutes in the hot tub.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 210
16090 of 16300 completed

130611

178 - I need to start tracking my weight again. I've let it get a little high. Lunch workout - bike 10' easy, 8' hard, 10' easy, 7' hard and 5' easy. Pushups and pull ups.
** challenge activities **
Pushups (120)
PUCU (push up catch up) 240
15960 of 16200 completed

130610

Track workout - 10 x 400 with 90s recovery. Average 1:41.8.
Gym workout - squats (30), single leg squats (30), clams (50), single leg bridge (30), pushups, pull ups (18), dips (18) and stretch.
** challenge activities **
Pushups (120)
PUCU (push up catch up) 260
15840 of 16100 completed

130609

I finally got in a little workout this morning. 2.2 miles on the streets of Charlotte and 3 x .25 mile on the TM.
** challenge activities **
Pushups (100)
PUCU (push up catch up) 280
15720 of 16000 completed

130608

Day 2 of HeroesCon and The Taste of Charlotte.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 280
15620 of 15900 completed

130607

My left knee hurt some today while walking around at HeroesCon. I hope this isn't a sign of things to come.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 290
15510 of 15800 completed

130606

My cold symptoms are worse and I think it may be due to my track workout Tuesday. I wasn't able to run or cross train today.
Justin and I travelled to Charlotte this evening for HeroesCon. This is our second year and we're both pretty excited.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 300
15400 of 15700 completed

130605

My foot was pretty sore this morning. I rolled it out with the tennis ball and did some yoga. Today is typically my recovery day on this plan but I had kinda thought about cross training since I will be in Charlotte this weekend. With my cold and how my body is feeling, it is best to stick with today being a recovery day.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 310
15290 of 15600 completed

130604

Evening track workout - 1600 / 7:23, 1200 / 5:32, 800 / 3:36 and 400 / 1:39. 400m recovery. Pushups, step jumps (22), squats (20),  single leg squat (20) and lateral step (20).
** challenge activities **
Pushups (130)
PUCU (push up catch up) 320
15180 of 15500 completed

130603

Bike 10 minutes easy, 10 minutes tempo, 5 minutes easy, 10 minutes tempo and 5 minutes easy. Pushups, pull ups (15) and dips (15).
** challenge activities **
Pushups (150)
PUCU (push up catch up) 350
15050 of 15400 completed

130602

I buried Max today, it was one of the sadist things I've ever done. I've cried several times and I keep thinking I should let him in or I find myself wondering where he is. He was the best dog ever and he will be missed terribly.

** challenge activities **
Pushups (100)
PUCU (push up catch up) 400
14900 of 15300 completed

130531

Morning beach run 7 miles (details).
** challenge activities **
Pushups (100)
PUCU (push up catch up) 300
14800 of 15100 completed

130530

Bike 10 minutes easy, 5 x (1 minute hard & 4 minutes easy) and 5 minutes easy. Push ups and pull ups (30).
** challenge activities **
Pushups (150)
PUCU (push up catch up) 300
14700 of 15000 completed

130529

I've been having some lower back pain, more today than usual.
3 mile tempo run (24:19.3) (details)
** challenge activities **
Pushups (100)
PUCU (push up catch up) 350
14550 of 14900 completed

130528

Power Pilates session.  
Pushups, pull ups (30) and bike (8 minutes easy, 15 minute tempo and 7 minutes easy)
** challenge activities **
Pushups (150)
PUCU (push up catch up) 350
14450 of 14800 completed

130527

Morning run - 4 x 1k (details) sub 4:30 for all.
Pushups, pull ups (15), hanging knees to chest (15), squats (30) and single leg squats (30).
** challenge activities **
Pushups (120)
PUCU (push up catch up) 400
14300 of 14700 completed

130526

Travelled to the beach today. I'm looking forward to a week of beach training. I'm running Monday, Wednesday and Friday.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 420
14180 of 14600 completed

130525

10 mile run with the ridge runners.
No push ups today. +100. My goal is to catch up while on vacation. PUCU 450

130524

I woke up with a sore back again this morning.
AM workout - bike 10' easy, 5' tempo, 5' easy, 5' hard and 5' easy. Pushups, pull ups and core.
** challenge activities **
Pushups (140)
PUCU (push up catch up) 350
14050 of 14400 completed

130523

Morning tempo run 4 miles (8:24 pace). Squats (30), single leg squats (16), single leg bridge (20), clams (40) and step jumps. Stretch.

** challenge activities **
Pushups (140)
PUCU (push up catch up) 390
13910 of 14300 completed

130522

** challenge activities **
Pushups (140)
PUCU (push up catch up) 430
13770 of 14200 completed

130521

Morning workout - 400 (1:45.0), 600 (2:46.6), 800 (3:33.1), 800 (3:35.4), 600 (2:36.4), 400 (1:48.1) ladder (400 recovery). Pushups, squats (30), single leg squats (20), clams (25), single leg bridge (10) and stair jumps.
Lunch - walk and some parallel bar play.
PM - volleyball tournament, we won 3 of 4 matches.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 470
13630 of 14100 completed

130520

I'm having increased low back pain and mobility issues this morning.
Lunch workout - bike 10 minute easy, 2 x (1 minute hard, 3 minutes easy) and 5 minutes easy. Pushups, pull ups (20), dips (30) and plank (2 x 1 minute).
PM yoga.
** challenge activities **
Pushups (120)
PUCU (push up catch up) 500
13500 of 14000 completed

130519

** challenge activities **
Pushups (120)
PUCU (push up catch up) 520
13380 of 13900 completed

130518

** challenge activities **
Pushups (100)
PUCU (push up catch up) 540
13260 of 13800 completed

130517

My calves are so sore.
Lunch workout - bike (20' tempo), pushups, pull ups (10), dips (16), kettle bell, TRX Australian pull ups and core.
** challenge activities **
Pushups (165)
PUCU (push up catch up) 540
13160 of 13700 completed

130516

Tempo run - .5 mile warm up, 2 miles hard (16:02.8), 1 mile easy, 2 miles hard (16:01.6) and .5 mile cool down. The stick and stretch.
Gym - pushups (100), pull ups, squats, single leg squats and bridge (20 each) and single leg stand 2 x 30 seconds.

** challenge activities **
Pushups (140)
PUCU (push up catch up) 605
12995 of 13600 completed

130515

I continue to wake up with a stiff and sore lower back. I did some yoga practice this morning. Hope it helps.
Lunch workout - pushups, dips, pull ups (15). Bike 5 minutes easy, 15 minutes tempo and 5 minutes easy.

** challenge activities **
Dips (23)
Pushups (120)
PUCU (push up catch up) 645
12855 of 13500 completed

130514

We played volleyball tonight, won all 3. We finished the season undefeated.
** challenge activities **
Dips (15)
Pushups (25)
PUCU (push up catch up) 665
12735 of 13400 completed

130513

Atlanta run.
** challenge activities **
Pushups (100)
PUCU (push up catch up) 590
12710 of 13300 completed

130512

Recovery day. I'm sore today.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 590
12610 of 13200 completed

130511

~10 mile run with the ridge runners. We went out a little too fast and some of us paid for it in the end.

** challenge activities **
Pushups (55)
PUCU (push up catch up) 600
12500 of 13100 completed

130509

** challenge activities **
Dips (60)
Pushups (100)
PUCU (push up catch up) 455
12445 of 12900 completed

130508

** challenge activities **
Pushups (0)
PUCU (push up catch up) 455
12345 of 12800 completed

130507

** challenge activities **
Pushups (40)
PUCU (push up catch up) 355
12345 of 12700 completed

130506

Day 3 in LA and it's cold and rainy. I don't know when I'll run, or if I'll get the chance.
** challenge activities **
Dips (80)
Pushups (95)
PUCU (push up catch up) 295
12305 of 12600 completed

130505

I slept better last night. Pushups.
** challenge activities **
Pushups (110)
PUCU (push up catch up) 290
12210 of 12500 completed

130503

Praying for travel mercy on this flight to Houston.
** challenge activities **
Pushups (0)
PUCU (push up catch up) 330
11970 of 12300 completed

130504

Last night I partied too much and I paid for it. It did however, turn out to be a very good day. First we drove to Malibu and walked the beach and out on to the pier. We then went to Santa Monica. After lunch I did a 6 mile run.
** challenge activities **
Pushups (130)
PUCU (push up catch up) 300
12100 of 12400 completed

130502

Tempo run - 1 mile easy, 3 miles ST (24:33), 1 mile easy.
Lunch walk with push ups; about 30'.
** challenge activities **
April abs - Plank
Pushups (120)
PUCU (push up catch up) 230
11970 of 12200 completed

130501

I'm up again much to early. Morning workout - pushups and shoulder band exercises. Today is my recovery day and it couldn't have come at a better time.
Lunch walk with some parallel bar play; about 30'.
** challenge activities **
April abs - Plank 75s
Pushups (120)
PUCU (push up catch up) 250
11850 of 12100 completed

130430

Again, what's up with my sleeping?
Morning workout - bike 10' easy, 2 x (2' hard, 2' easy) and 5 minutes easy. Squats (25), clams (25), step ups (8), kettle bell #30 (10), pull ups (22), pushups, plank, single leg bridge (20), bird dog (20) and stretch.
Volleyball - we won all 3 games but played poorly. We are still undefeated.
** challenge activities **
April abs - Plank 75s
Pushups (100)
PUCU (push up catch up) 270
11730 of 12000 completed

130429

It's almost comical how poorly I sleep sometimes. I will need to do better tonight. Morning workout - the Stick, lunges (10), leg swings, 1 mile warm up and two 100m strides. 5 x 800m with 400m RI. Cool down, the Stick and stretch. Pushups.
Lunch walk 30 minutes.
** challenge activities **
April abs - Plank
Pushups (120)
PUCU (push up catch up) 270
11630 of 11900 completed

130428

** challenge activities **
April abs - Plank
Pushups (145)
PUCU (push up catch up) 290
11510 of 11800 completed

130427

I ran 8.87 miles this morning. My left calf was tight initially but loosened up and was fine.
** challenge activities **
April abs - Plank
Pushups (100)
PUCU (push up catch up) 335
11365 of 11700 completed

130426

Morning workout - bike 10' easy, 10' tempo and 5' easy. Pull ups (30), plank, pushups, squats (30), clams (45), single leg bridge (30), lunges (30) and step ups (8).
** challenge activities **
April abs - Plank 75s
Pushups (100)
PUCU (push up catch up) 335
11265 of 11600 completed

130425

Morning workout - the Stick, tennis ball, leg swings and 1 mile warm up. 2 mile tempo run. 1 mile cool down, the Stick and stretch.
Noon walk 30 minutes and dips (15).
** challenge activities **
April abs - Plank 75s
Pushups (75)
PUCU (push up catch up) 335
11165 of 11500 completed

130424

I went to bed at a decent time and slept well. There is something about having an alarm set that makes me restless in the early morning hours. Day 2 of getting up earlier and to work by 8 was a success.
Morning workout - pushups, plank and stretch. I had minimal heel pain this morning.
Lunch walk 30 minutes.
PM workout - pushups, stretch and tennis ball.
** challenge activities **
April abs - Plank 75s
Pushups (120)
PUCU (push up catch up) 310
11090 of 11400 completed

130423

I made it to the gym by 6:50, day 1 of training early was a success.
Morning workout - bike 10 minutes easy, 8 minutes at tempo and 7 minutes easy. Pushups, plank, Australian pull ups (40), kettle bell swings #30 (3 sets of 10) and stretch.
PM workout - volleyball.
** challenge activities **
April abs - Plank 75s
Pushups (120)
PUCU (push up catch up) 330
10970 of 11300 completed

130422

Morning workout - shoulder and ankle band exercises, tennis ball, plank, single leg balance and pushups.
Noon workout - pull ups (21), pushups and stretch. Run day 1: 5 quarters (1:45.8 average). Stretch and foam roll.
I'm having some foot pain tonight, first time in a while.
PM workout - squats, lunges, bird dog, single leg bridge, clams and pushups. Twenty minutes in the hot tub and lots o tennis ball.
** challenge activities **
April abs - Plank 75s
Pushups (130)
PUCU (push up catch up) 350
10850 of 11200 completed

130421

** challenge activities **
April abs - Plank
Pushups (120)
PUCU (push up catch up) 380
10720 of 11100 completed

130420

Morning workout - plank, yoga and 7 mile run. The last 3 mile were a challenge. The stick and stretch.
** challenge activities **
April abs - Plank 60s
Pushups (110)
PUCU (push up catch up) 400
10600 of 11000 completed

130419

I didn't sleep well last night. Woke up at 4:30 and may not have gone back to sleep. I was tired all day. Morning workout - pushups, tennis ball, clams and stretch.
** challenge activities **
April abs - Plank 60s
Pushups (120) incline mod, sore right pec. Most were regular pushups today. Issue is improving.
PUCU (push up catch up) 410
10490 of 10900 completed

130418

I went to bed frustrated and it affected my sleep. AM workout - pushups, bridge (25) and yoga/stretch.
Noon workout - lunges (10), leg swings, plank, pushups, foam roll and stretch. 2 mile tempo run. Stretch, foam roll, pushups, Australian pull ups and plank. My foot is sore now following missing the lawn.
** challenge activities **
April abs - Plank 60s x 2
Pushups (120) incline mod, sore right pec.
PUCU (push up catch up) 430
10370 of 10800 completed

130417

I'm pretty stiff from last night's volleyball, I'm glad today is recovery or cross training. AM workout - shoulder band exercises, barefoot exercises, plank, pushups and stretch.
Noon workout - bike (25'), pull ups (30), pushups, squats (30) and stretch.
PM - I may have been better served to have not done xt today. My legs are dead right now and I'm tired. I did some stretches and the tennis ball.
** challenge activities **
April abs - Plank 60s
Pushups (71) incline mod, sore right pec.
PUCU (push up catch up) 449
10251 of 10700 completed

130416

I slept great last night. I'm still not having any significant heel pain. AM workout - pushups, tennis ball, plank and stretch.
Noon workout - Lunges (10), leg swings, pushups, foam roll and Australian pull ups (40). Run 5 x road quarters (1:44.8 average).
PM workout - volleyball warm up, 3 games (2&1), hot tub, pushups, hamstring stretch and tennis ball.
** challenge activities **
April abs - Plank 60s
Pushups (140) incline mod, sore right pec.
PUCU (push up catch up) 420
10180 of 10600 completed

130415

I'm still almost astonished that I'm not having any heel pain. Its been two days. My calves are still pretty sore as well as my lower back.
AM workout - yoga, pushups and plank.
Noon workout - C2 1k, pull ups and Australian pull ups (30), pushups and bike 20'.
** challenge activities **
April abs - Plank 60s
Pushups (120) incline mod for half, sore right pec.
PUCU (push up catch up) 460
10040 of 10500 completed

130414

My heel did not hurt this morning but my calves were very sore. I've been reading Run Less Run Faster and I'm liking the concept. I can't wait to give it a shot.
** challenge activities **
April abs - Plank 45s
Pushups (100) incline mod, sore right pec.
PUCU (push up catch up) 480
9920 of 10400 completed

130413

AM workout - morning long run with the ridge runners. 6.35 miles. I ran in my Virratas, I think I'm going to like them.
** challenge activities **
April abs - Plank 45s
Pushups (100) I've had to modify a bit because of my right pectoral.
PUCU (push up catch up) 480
9820 of 10300 completed

130412

C2 1k 4:42, 4:54
Bike 20'
Kettle bell #25 (15)
Arc trainer 20'
I had a massage therapy appointment today and man did she find a painful spot in my right foot. I need to study the foot a bit to figure out what I'm feeling with.
** challenge activities **
April abs - Plank 45s x 2
Pushups (100) I'm having a little right pectoral pain.
PUCU (push up catch up) 480
9720 of 10200 completed

130411

I woke up at 5:30. Way too early, but I don't feel bad. I've done my ankle alphabet while in bed. Now if only planks and pushups were so easy.
AM workout - barefoot exercises, plank and pushups.
Noon workout - tennis ball, lunges (10), leg swings, foam roll and 1.5 tempo run. Strength: pull ups (25), dips (25), Australian pull ups (12), clams (25), bridge (25), step and lateral jumps (10).
** challenge activities **
April abs - Plank 45s
Pushups (120)
PUCU (push up catch up) 480
9620 of 10100 completed

130410

It's very interesting that I didn't have any heel pain this morning. Maybe the tennis ball is helping. AM workout - barefoot exercises, shoulder band exercises, pushups and plank.
Tonight I did pushups and barefoot exercises. Tomorrow I'm taking my Virratas out for a spin. I hope it's not raining. Also, this weekend is the Sea Ray Relays.
** challenge activities **
April abs - Plank 45s
Pushups (140)
PUCU (push up catch up) 500
9500 of 10000 completed

130409

Weight = 175. AM workout - barefoot exercises, pushups and tennis ball. It will be so nice when I can say I no longer have foot pain.
No noon workout, we had a power outage and no one was allowed in the gym. This sucks, I was amped for this one.
Volleyball - we won all 3 tonight.
I got my Virratas today and the right size this time. So excited to take them out on a test run on tempo Thursday.
** challenge activities **
April abs - Plank 45s
Pushups (140)
PUCU (push up catch up) 540
9360 of 9900 completed

130408

Weight = 175. I did some barefoot exercises this morning. I slept great last night. Some heel soreness, but not too bad.
Noon workout - lunges (10), leg swings, foam roll. Speed work 4 x ~720m average time 3:15. Pushups, pull ups (25), stretch and foam roll.
I was very tired when I got home and my heel was hurting. I iced twice, did the tennis ball twice and sat in the hot tub 20'. I'm ready for bed.
** challenge activities **
April abs - Plank 30s. Increase to 45s beginning tomorrow.
Pushups (120)
PUCU (push up catch up) 580
9220 of 9800 completed

130407

I was at the Knoxville Marathon and half today and I'm getting kind of geeked to do a half. I may plan a fall half and then do the Knoxville. Mark your calendars for March 30th, 2014. 
Tonight I ordered the Runner's World book Run Less Run Faster.

** challenge activities **
Plank 30s
Pushups (145)
PUCU (push up catch up) 600
9100 of 9700 completed

130406

5 mile run with the Ridge Runners. It felt good, but probably a little too fast for the final 2 miles.
My heel jury some after run and being on my feet probably too long. Iced and tennis ball.
** challenge activities **
Plank 30s.
Pushups (140)
PUCU (push up catch up) 645.
8955 of 9600 completed

130405

AM workout - bike (10'), pushups, pull ups (25), arc trainer (10'), dips (12), C2 (10') and dip hanging knee lift (12). I also shot a little basketball, first time a long time. It was fun.

** challenge activities **
Plank 30s.
Pushups (140)
PUCU (push up catch up) 685.
8815 of 9500 completed

130404

I am not experiencing too much heel pain this morning. I did some barefoot exercises and my challenge activities.
Noon workout - lunges (10), leg swings, C2 500m (2:04), pushups, pull ups (25), TM run 3 miles (28:52 - 1 mile warm up, 1 mile tempo, .5 mile surges and. 5 cool down), foam roll and stretch.
** challenge activities **
Plank 30s.
Pushups (135)
PUCU (push up catch up) 725.
8675 of 9400 completed

130403

Weight = 173. No cross training for me today, I taking a recovery day. I surprised that I'm not having much right foot pain.
Tonight I ordered a pair of Saucony Virrata. My first foray into minimalist shoes. I finished my pushups and did the tennis ball for my arches.
I was talking today with one of running acquaintances. She mentioned a book Run less, run faster. I've since been researching the idea. Their premise is to only run 3 times a week; a speed day, a tempo run and a long run. The other days are recovery or cross training. This is very similar to how I trained when I was my fastest. I have more research to do, but I may give it a try.

** challenge activities **
Plank 30s.
Pushups (140)
PUCU (push up catch up) 760.
8540 of 9300 completed

130402

Weight = 175. AM workout - began a new challenge today, 30s plank/day. Barefoot exercise, shoulder band exercises, squats (25), lateral leg lift (25), crunches (25) and pushups (35).
Noon workout - lunges (10), leg swings, C2 500m 2:05, pushups (35 (70)), pull ups (7) and foam roll. 3 mile run, pushups (35 (105)), pull ups (14 (21)), back extension (20) and foam roll.
PM workout - 3 games of volleyball, pushups (35 (140)) and the tennis ball. My right foot pain persists. I hot to keep working, it has to get better soon.
PUCU (push up catch up) 800.
8400 of 9200 completed

130401

AM workout - barefoot exercises, crunches (25) and pushups (35).
Noon workout - 500m row in 2:11, pushups (35x2 (105)) and arc trainer x 10'.
PM workout - pushups (35 (140)) and tennis ball.
PUCU (push up catch up) 840.
8260 of 9100 completed

130331

AM workout - barefoot exercises and pushups (35).
Noon workout - 4 mile run (with orthotics), stretch, pushups (55 (90)) and the stick.
PM workout - pushups (50 (140)) and tennis ball for PF.
PUCU (push up catch up) 880.
8120 of 9000 completed

130330

Afternoon workout - yoga, crunches (25), bridges (25), lateral leg lift (25), squats (25), TM walk 5x5', pushups (140), pull ups (20), chair dips (60), shoulder press dumbbell press (#30, 40) and a bike ride.
PUCU (push up catch up) 920.
7980 of 8900 completed.

130329

AM workout - barefoot exercises, shoulder band exercises, pushups (90), bridge (25), clams (25 each), crunches (25) and squats (25).
Noon workout - Track: the stick, lunges (10), leg swings warm up 1 mile. 800 5 minute rest, 600 4 minute rest, 800 5 minute rest and 600. 2:33 average for the 8s and 2:34.5 for the 6s. Cool down.
Gym: pushups (50), pull ups (20), dips (20), hanging knee raises and alternating leg curl (#35 3x10).
PUCU (push up catch up) 960.
7840 of 8800 completed.

130328

I slept better last night, only woke up once with night sweats. AM workout - push ups (75), squats (25), barefoot exercises, shoulder band exercises, bridge (25) and clams (25 each).
Pushups (65 (140)).

Catch up 1040 - 40 = 1000. 7700/8700

130327

I slept poorly last night, but I'm surprised I don't feel worse this morning. AM workout - pushups (50), crunches (25) and toe crunches.
PM pushups - (90 (140)).

Catch up 1080 - 40 = 1040. 7560/8600

130326

Weight =175. My glutes are sore from yesterday's lunges. AM workout - bare foot exercises, the Stick and pushups (2x20).
Noon workout - leg swings, TM run 3 miles, walk .5 miles, crunches (2x25), foam roll and pushups (3x20 (100)).
PM workout - pushups (40)
Catch up 1120 - 40 = 1080. 7420/8500

130325

Weight =175. What's up with that? Minimal foot/heel pain, but my energy level is still low. AM workout - squats (25), bare foot exercises, shoulder band exercises, crunches (25), bridge (25), pushups (60) and clams (25).
Noon workout - bike x 15', pull ups (20), push press #65 (4x8), lunges (4x10), pushups (80 (140)), lateral sport cord walk (4x10) and strides x7.

Catch up 1160-40=1120. 7280/8400