130228

Yesterday I was exhausted all day. My only workout was pushups (100).
This morning I woke up at a little before 6 and felt good. AM workout - lunes (10), 20' run/walk and the stick for my calves. Post run weight = 174.
Noon workout - lunges (10), leg swings, run 15', lunges (40), foam roll for calves, pushups (100), pull ups (20) and #65 thrusters (20).

130226

AM workout - reverse lunges (10), leg swings, 20' run / walk 1.5 miles (walked the hills).
Afternoon workout - reverse lunge (10), arc trainer 10', TM run 10', elliptical 10', arc trainer 5' and C2 5'. Pushups (100), pull ups (20), clams (60) and reverse clams (60).
PM workout - 2 20' walls. I'm pooped.

130225

Noon workout - leg swings, walking lunges and retro runs. TM 15', this is the most I've ran in weeks. Hang clean and jerks #95 (20), pushups (100), pull ups (20), straight bar dips (10), planks and BW rows (20).

130224

Pushups (100).

130223

Running Strength WOD:
Single Leg Sit To Stand: 4 x 6 each leg
Side Plank: 3 x 20sec hold each side
Noon workout - C2 15', arc trainer 15', TM 15', elliptical 15' and pushups (100).

130222

I woke up again at 5:30. Weight = 174.
AM workout - TM 20', ankle eccentrics and isometrics.
Running Strength WOD:
Knee To Chest Glute Bridge: 3 x 8 Each Leg
Body Weight Squat (Technique): 5 x 12
Noon workout - arc trainer 10', TM 10', elliptical 10' and C2 10'. My Achilles is still an issue when I run. I probably pushed through today to get in a little running. I hope it's not a set back. Pushups (100) and pull ups (16).

130221

I slept until 5:30 this morning. Things are looking up.
AM workout - TM 20, ankle eccentrics and isometrics.
Noon workout - TM 15' fartlek, squats #115 (4x8), pushups (100), pull ups (16), dips (22), BW rows (24) and hanging knee lifts.

130220

Yesterday I was not feeling well. All I was able to accomplish was my (100) pushups.
I slept a little better last night, but only a little. Weight = 174. AM workout - ankle isometrics, eccentrics and band exercises and foam roll for calves.
Noon workout - 4 circuits of: clams (60), reverse clams (60), hip abduction (50), swiss ball glute lift (40), bird dog and crunch (40), lateral lunge (40) and no arm jacks (40). 4 circuits of: pushups (100), pull ups (16) and back extension (30). 30m strides (5).

130218

PM workout - TM 15' I ran a little but my Achilles still hurts. Pushups (100), pull ups (16), lunges (40), swiss ball mountain climbers (40), dips (24), hanging knees raises (18), kettle bell swings #30 (24) and glute machine (30).

130217

It's amazing where your weight goes when you're injured and unable to run. I did almost 4 hours of cross training, 700 pushups, 70 pull ups, 2 strength sessions and lots of core and rehab exercises this week and have gained weight.

130216

PM workout - arc trainer 30', C2 10', stairs 5', elliptical 15', pushups (100), swiss ball jack knife (15) and dips with knees to chest (8).

130215

AM workout - stretch, ankle band exercises, foam roll, clams, reverse clams and hip abduction. TM 20', chair dips (30), shoulder band exercises and pull ups (5).
Noon workout - C2 10', arc trainer 15', elliptical 15', pushups (100), pull ups (22), dips (5), lunges (36),  swiss ball jackknife and strides (4).

130214

AM workout - TM 20', pull ups (6), chair dips (20), foam roll and ankle band exercises.
Noon workout - TM 5', pushups (100), pull ups (18), knee extension, leg curl, kettle bell swings, birddog and plank.

130213

PM workout - pushups (100), sit ups (40) and clams (90).

130212

AM workout - active warm up, TM x 1 mile (ran a little over .25), pull ups (5). Weight = 174. My left Achilles still hurts, but my right heel is much better.
Noon workout - C2 x 5' x 3, arc trainer x 10', TM x 5', elliptical x 10', pushups (100) and pull ups (17).

130211

I was successful in getting up earlier, but I didn't run. I did do the foam roll, eccentric calf and calf band exercises. Weight = 175.
Noon workout - TM run: I was about to warm up for 5 minutes then do 3 x 1 minutes tempo before my Achilles started hurting. Walked to finish out my 15 minutes.
4 circuits of: single leg squat (my left knee hurt when I added resistance, no issues with body weight only), pushups (100), pull ups (12), overhead kettle bell squats.
3 circuits of: dips (15), back extension (30), hanging leg lifts (10). Foam roll for my calves and stretches.

130210

Lots of foam roll, ice and eccentric calf strengthening. Pushups (100).

130209

My goal today was to run 30 minutes; I fell short 2.75 miles. I ran between 20 and 25 minutes before my Achilles started hurting. I hurts more on the left. My move is to stop doing push ups from my toes. 75 of today's (100) with my feet on a swiss ball.

130208

In slept better last night. Weight = 173. This morning I worked on calf flexibility and PF exercises.
Noon workout - TM x 1.5 miles, 4 circuits of:
Pushups (100), reverse lunge with row, standing pull down, step up, bicep curls, sit up with a twist and kettle bell swings. Lots of stretching for my calves.

130207

Weight = 173. Today I go have my foot examined. I'm hoping that what ever the treatment, the running down time is minimal.
AM workout - foam roll for calves, tennis ball for PF and foot mobility exercises.
The podiatrist told me I have no spur. This is very good news. He gave me an insert with a stiffer arch support. He said the issue I was having at the front of my foot was a callus. He cut it down then ground it smooth.
Pushups (100)

130206

Weight = 173. I'm having some heel discomfort bare foot m but it is tolerable. I did the foam roller for my calves.
Noon workout - pushups (100), 3 x 10 each of back ext. #70, multi hip abd. #85, crunches #20, rear delt #40, BOSU single leg band pull back, back ext, and planks.

130205

Weight = 175. I need to tighten that up. I did some ankle ROM but not much time for anything this morning. I need to start getting to bed and up earlier.
Noon workout - active warm up, 20' run outside (my foot and Achilles didn't feel normal, but it sure was awesome to run outside), arc trainer 20', pushups (100) and stretch.

130204

I had planned to run this morning but I couldn't get out of bed in time to do so. My heel wasn't much of an issue. Weight =174. I scheduled my appointment with Dr Caplan for this Thursday.
Noon workout - active warm up, TM run 1.5 miles, squats #135, 3 sets of 5, push ups (100), reverse lunge 3 sets of 10, isometric pull up x 3, TRX row (30), shoulder band exercises.

130203

Pushups (100)
Running Strength WOD:
Frog Stretch (Adductors): 3 x 30 seconds
Single Leg Woodchop: 4 x 3 each leg

130202

Afternoon workout - C2 x 5', arc trainer x 10', TM x 10', C2 x 5', elliptical x 10' TM x 10', arc trainer x 10', pushups (100), clams (50) and hip flexor stretch. 8 strides.

Icing my heel multiple times this evening. I decided the best thing for me to do is schedule an appointment with Dr. Caplan my podiatrist. I scheduled an appointment with my ortho, but she can't see me till March 6th. I hope to be racing my then. 

130201

AM workout - C2 x 5 minutes, arc trainer x 15 minutes, elliptical x 15 minutes, pushups (100), back extension (30), C2 x 5 minutes and 7 strides.