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