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