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