130131

Weight =172.
AM workout - shoulder band exercise with balance, bird dog and superman, hop flexor stretch and foam roll. Vitamins - check.
Noon workout - arc trainer x 15 minutes, pushups (100), lunges (66), back extension (30), TRX row (30), strides (6), kettle bell #20 (30) and pull up isometrics 3 x 10 seconds.

130130

PM workout - pushups (100), clams (75), sit up with a twist (24), planks and stretch.
I've reached 3k for pushups.

130129

Weight =173. My sleep was interrupted, but I feel good. I started taking a multi vitamin on Sunday. I need to be more consistent with my iron and B 12.
AM workout - shoulder band exercises with single leg stand, pushups (25), PF exercises and stretch.
Noon workout - C2 x 5 minutes, Arc Trainer x 30 minutes and C2 x 5 minutes. Pushups (100), clams (30) and stretch. 25m strides x 4. Everything seems to be getting better.
Its pretty amazing how good I feel right now. I'm at a very good place mentally / emotionally. I'm chomping at the bit to run, this really shows how much I love it. I need to be very careful when I come back, not to rush anything.

130128

Weight =175. Either I'm getting better from my GF diet and I'm eating too much junk food or cross training isn't burning the calories that running did. My increase in weight is probably a result of all these.
AM workout - PF exercises and hamstring stretch.
Noon workout - arc trainer x 15 minutes. Pushups (100), clams (25), 3 sets of 8 each of: squats with hip flexion #95, single arm route with lunge #25, single arm dumb bell press #25, machine DL #90. Shoulder band exercises and stretch.

130127

Hanging at the house today. It was a good day with limited foot and Achilles pain.
PM workout - pushups (100), yoga and shoulder band exercises.

130126

AM workout - C2 5 minutes x 3, arc trainer x 20 minutes, elliptical x 15 minutes and bike x 10 minutes. Pushups (100)

Doing time on the Arc Trainer

130125

Pushups (100) and yoga.

My feet and ankles are a mess, and after today's ice storm my back is stiff. It seems that laying around the house all day is not a good thing.

130124

Weight = 171.
AM workout - yoga, active hamstring stretch, clams (20), shoulder band exercises with balance, ankle band exercises and foam roll.
Noon workout - Arc Trainer x 15 minutes, pushups (100), lunges: over head med ball with twist, BOSU, static with med ball twist (28), TRX row (40), plank - active

130123

Weight = 171. Limited heel pain this morning. I don't know when I'll be able to run again.
AM workout - ankle and foot mobility exercises and pushups (25).
I'm a little upset today; I don't know when I'll be able to run again and Nike+ is out of the question. Even a little cardio cause issues.
Pushups (100).

130122

PM workout - bike x 20 minutes, elliptical x 20 minutes, pushups (75), clams (60) and stretch. I'm still having heel and Achilles pain. I need to follow up with TOC about my appointment.

PM without 2 - shoulder band exercise with balance, foam roll and pushups (100).

130121

Slept great and woke with no heel pain.
AM workout - stretch, foam roll, eccentric calf, PF rehab exercises.
Noon workout - elliptical x 15 minutes, 3 sets of 7 each of wall ball #20, high pull #65 and push press #65. C2 x 800m, pushups (75) and stretch.
PM workout - Nike+ is an awesome workout. Tonight I did a cardio session and I had to ready on each set. Pushups (100).

130120

My heel does not hurt much at all today. It's hard to explain.
AM workout - PF rehab exercises, clams (20), foam roll and stretch.
Noon workout - shoulder band exercises, pushups (50) and clams (40).

Pushups (100)

130119

My foot really hurt last night, I have no idea why. I think I will have to see a doctor. Pushups (100)

130118

I woke up at 6 again and was not feeling too good. I did manage to get back to sleep and got up at 9.
PM workout - pushups (100), clams (40), lateral leg lift (40), elliptical 20 minutes, bike 20 minutes and band exercises for posterior shoulder.

130117

I slept great but woke up early. This is starting to be my MO.
AM workout - foam roll for calves, yoga and active hamstring stretch.
Noon workout - elliptical x 30 minutes, 3 sets of 10 each of knee extension #50, leg curl #30,  pushups (100), TRX row (24) and stretch.

130116

Wow, it's 11:24 pm and I haven't blogged today. Boy am I slipping.
AM workout - pushups (50) and core.
I went bowling during lunch today. I had a great time, but it hurt my neck and thumb. I rolled a 148 and a 123. I really look forward to the next time we go.
PM workout - Nike+, pushups (100), core and yoga.

130115

I didn't sleep very good last night but I'm not very tired. My heel hurt a little but no set backs.
Noon workout - elliptical x 15 minutes, bike x 15 minutes, pushups (75) and stretch.
PM workout - shoulder band exercises with balance, pushups (100), clams and stretch.

130114

Weight = 171. I woke up a couple times last night, I should probably feel worse than I actually do. My heel hurt a little, maybe a 3 of 10.
AM workout - PF rehab exercises and stretch.
Noon workout - bike x 15 minutes, 3 sets of 9 for knee extension #45, leg curl #30 and squats #115, pushups (75), pull ups (18) and 1 set of 15 for bicep, triceps and shoulder press.
I feel there is value in my new approach.
PM workout - Nike+ and pushups (100)

130113

I slept in today, almost 10:00. I'm pretty sore from squats.
Afternoon workout - TM walking x 20 minutes, pushups (100), shoulder band exercises with balance and stretch.

130112

I went to the gym today to get strong.
Noon workout - elliptical x 15 minutes, pushups (100), pull ups (15), C2 800m x 2, knee extension, leg curl and squats 3 sets of 8 each, plank x 2:30 and a bicep, shoulder and triceps dumbbell circuit. 

130111

I slept great last night but I should have gone to bed earlier.
AM workout - shoulder band exercises with a balance element, pushups (50) and stretch.

130110

I didn't sleep very good last night. What's up with that?
Weight = 169.
AM workout - pushups (50), shoulder band exercises with balance element and stretch.
Noon workout - bike x 15  minutes, elliptical x 15 minutes and pushups (100 that's 1k) and stretch.

130109

I slept great. No heel pain this morning. Weight =170.
AM workout - stretch, pushups (75), PF rehab exercises and shoulder band exercises with balance element.
Pushups (100).
I've finally made the decision to not run for a while. I'm not sure how long. I have been hurting since May and it's stupid to continue. I feel my fitness is good and I hate to lose it, but I can't continue this way.

130108

I'm feeling good today, no heel pain. I am still feeling my Achilles discomfort. I slept ok , only woke up once and went right back to sleep.
AM workout - PF rehab exercises, shoulder band exercises while balancing on one foot, stretch and pushups (75).
Noon workout - pre-run: leg swings, squats, lunges and stretches. A failed attempt at running. My Achilles are both inflamed when I run, it even was a little uncomfortable biking. Bike x 20 minutes and ankle strengthening.
Pushups (100)

130107

My sleep was interrupted, but I don't feel too bad this morning.
Weight = 171. My heel is getting better.
AM workout - PF and scapular exercises, yoga and pushups (50).
PM workout - 4.5 mile run. Lesson learned: if time is limited, do less workout; don't skimp on the warmup. For some reason, both Achilles were irritated during my run. I stopped multiple times and stretched during the run.
Pushups (100) and hamstring stretch.

130106

Day 6 of the 100 pushups per day challenge. I'm surprised I haven't gotten very sore. I'm not experiencing much heel pain this morning.
Weight = 171.
AM workout - PF rehab exercises, yoga, scapula stabilization exercises and pushups (80).
I finished the last of my pushups (100).

130105

Up at 5:30 getting ready to bust out this 8 mile run with the #ridgerunners and boy is it cold out. 26 degrees. Yikes! 
I completed the 8 miles in 1:19, just under 10 minute pace. My heel did very well. I also knocked out my 100 pushups. That's 500!

130104

I had no sleep issues last night. Also, my heel was not hurting. My weight was 170.
Noon workout - PF rehab exercises, stretch, Nike+ Get Strong and pushups (50). Pushups (100)

130103

I slept great, but I need to go to bed earlier. I still having tummy trouble, it's been at least 2 weeks now. I've started taking a pro-biotic and an iron supplement. Trying to improve my gut and anemia.
AM workout - shoulder band exercises, pushups (50), PF rehab exercises and stretch.
Noon workout - Pre-run: squats, lateral and reverse lunges, pushups (75), lateral shuffle, active ROM and stretch.
5 mile easy run.
Post-run: squats, lateral and reverse lunges, pushups (100), active ROM and stretch.
I experienced some heel pain, but manageable.

130102

I woke up once last night then an hour before the alarm, but I still feel rested. Last night I did my fitness assessment for Nike+ Training for Kinect. Some of the tasks were difficult.
My weight was 169 this morning. I thought my heel would be more sore, thank goodness it isn't. I am having some low back tightness.
AM workout - PF rehab exercises, pushups (40) and stretching.
Noon workout - 3 circuits of:
C2 x 500m, pushups 2 x 20 (80), TRX pushups 2 x 10 (100), seated row #125 3 sets of 10, shoulder press #65 3 sets of 8, rear delt #50 3 sets of 8, sit ups with twist x 8, clams x 20, plank and stretch.

130101

Happy New Year!
I'm still working or my review for 2012. It's been fun and enlightening so far. My only NY resolutions (so far) are to drink more water, 100 pushups a day and get healthy.
AM workout - PF rehab exercises, pushups (100) and shoulder band exercises.
PM workout - 4 miles on the TM.
Finally got the call from Dr. Lee, I'm improving but not back to normal.