130930

179.4. Morning session - yoga and push ups.
Lunch session - tempo/fartlek run 4 miles. Stretch and foam roll. My right knee and hamstring both acted up a bit on this run. I'm a little worried about the knee.
Evening session - volleyball. We lost all 3 tonight mostly because we only had 5 players. My knee continues to hurt, but not too bad.
Rehab - ice and hot tub.
Push ups - 4 x 20, 2 x 25 -130 (-600)
Pull ups - 0

130929

I'm still tired today and sleepy.
Push ups 10, 25, 30, 20, 20 = 105 (-630).
Hamstring stretch.
Pull ups 0.

130928

10 mile run. Push ups 25 and pull ups 3. We went to the football game and I probably walked another couple miles.
(-635)

130927

I was a little hung over this morning from last night's escapades. My massage therapy appointment was a bear. My feet and hamstrings were terribly sore and she kicked my ass.
Pull ups 10; no push ups today.
(-560)

130926

177.4. My body feels better than I thought it would this morning. I believe I may be able to do an easy run at lunch.
Morning session - hot tub and yoga flow.
Lunch session - active warm up, 40 push ups, 4 mile run, stretch, foam roll and 40 push ups.
Evening session - 20 minutes bike, leg curl 3 sets of 5, squats #115 3 sets of 8, push ups 1 set of 30 and 1 set of 20, pull ups 2 sets of 10 and kettle bell #45 3 sets of 6.
(-460)

130925

178.2. I woke up not feeling 100%. I have a little headache.
Noon session - This session's focus is on core strength. Bike x 20', core, pull ups 2 x 5 and push ups 2 x 30 & 2 x 25.
Track session - 4 x 400 (average 1:29.85) and 4 x 200 (:40.33)
Yoga flow before bed.
(-490)

130924

178.2. Morning session - hot tub and push ups 25.
Noon session - lunges, leg swings and push ups 25. 4 mile run. Stretch, foam roll and pushups 3 x 25.
Evening volleyball - 3 games. Tonight began our indoor season. It was fun, but it will take some time to get out feet under us.
Push ups 40.
(-500)

130923

180. I can't understand why I'm weighing this much. My diet has not been that bad and I've been very active. I do not like my scales. I'm still sore from Thursday's Power class. Never again will I do some many single joint exercises.
Noon session - In this session my focus was strength and power. Leg curls 3 sets of 8, kettle bell #35 3 sets of 8 and squats on Smith machine 3 sets of 8. Bike x 20'.
Evening session - In this session my focus was on core strength. Bike x 20', elliptical x 10' and core.
(-540)

130922

Morning run - 10 miles
(-440)

130921

175.2. The weather kept us from running today. Will try again tomorrow. My biceps are still incredibly sore. I was not able to do push ups or anything.
(-340)

130920

175. I had a good nights sleep and meet my goal of getting up at 6. My biceps are terribly sore. Advice for future self "go easy on the curls".
Morning flow - hot tub and push ups 10.
Noon session - bike x 30' push ups 4 x 25 and stretch.
(-240)

130919

I woke up around 3a.m. with the night sweats. My sheets and pillow were both wet. I haven't experienced this in quite a while. I wish I knew what caused this to happen.
Morning session - hot tub and the stick for my sore neck and upper back.
Noon session - active warm up, 4 mile run and stretch. This run was very hard for the pace.
Evening session - bike x 15' and a Power class. I've taken something similar to this before and just like before the reps are very intense. My biceps were screaming. It was a very good workout though.
(-250)

130918

176.4. I'm trying to get back into the groove of getting up earlier. This has to start by going to bed earlier. This morning my alarm went off at 6 and I was up by 6:30.
Morning session - hot tub 20', yoga, plank 45s, clams 25, crunches 20, shoulder band exercises and push ups 25. I neck is still stiff and sore.
Evening track session - 4 x 400 ~1:30 and 4 x 200 ~0:40 followed by cool down at Bissell Park. Push ups 3 x 25.
Tonight my upper back was more sore than I can remember. I got some relief from the hot tub.
Ice gone to bed too late again tonight.
Push ups (-150)

130917

177.4. I slept great last night, but I'm getting some bad habits. In going to bed too late. I didn't wake up until 7:30 this morning.
Morning exercises - yoga flow, plank 45s, hip abduction 25, crunches 20 and push ups 25. I experiencing some neck stiffness.
Lunch workout - circuit x 2: (elliptical 5', bike 5', C2 5', push ups 25, side and back plank 20s, over head squats 10, pull ups 7 and push ups 25.
Evening activities - volleyball 3 games. We won 1 and lost 2 finishing this in the tournament. My neck is still stiff and sore but it was not an issue in our losses.
Push ups (-150)

130916

178. My goal for this week is to find more ways to cross train. I'm looking in to group sessions at the gym. I'm still very sore from the district meet.
Morning exercises - plank 45s, hip abduction 25, crunches 20 and stretch.
Noon workout - circuit x 2: (C2 5', elliptical 5', push ups 25, side plank 20s, squats 10, pull ups 7 and push ups 25).
Evening workout - bike 20', Circuit X 3: (kettle bell #35 x 8, push up 25 and stretch).
(-175)

130915

I did nothing physical today except clean my hot tub. My body is pretty sore. No push ups (-250).

130914

Senior district meet in Johnson City today. I ran the 800, 400 and 1500. I wasn't terribly proud of any of the races, but I did PR in the 1500.
Evening push ups 2 x 25 (-150)

130913

Morning exercises - plank 45s, hip abduction 20 and crunches 20.
Well crap, I failed to do my push ups. Looks like I'm playing catch up again.

130912

178.2. I woke up at 4am again which resulted in sleeping too late. Also, by lower back is sore and stiff for some unknown reason.
Morning exercises - foam roll and stretch.
Lunch workout - active warmup, plank 45s and push ups 25. 4 mile run 7:55 pace. Active cool down and push ups 25.
Evening exercises - push ups 2 x 25.

130911

177.4. I was awoken from sleep this morning to a thump upstairs. After looking throughout the house I could not find what was responsible for the noise. Can you dream sounds?
Morning exercises - plank 45s, hip abduction 20, crunches 20 and stretch.
Evening exercises - push ups 4 x 25 and shoulder band exercises.

130910

178.2. I slept too late this morning to run. Just as well, my headache seems to be lingering a bit.
Morning workout - plank 45s, crunches 20, hip abduction 20, stretch and push ups 2 x 25.
Noon session - warm up with drills, side plank 30s, push ups x 25 and 4 mile run in sub-8 pace. Stretch and push ups 25.
Evening - volleyball. We won our first 2 tournament games. Whooped some ass. I don't know why, but I felt like a champ today.

130909

Well, it's been a fun vacay but it's back to the grind this morning. My next event is the Senior District on Saturday. I think I'm going to focus on a 1500 PR.
AM workout - plank 30s, crunches 20, push ups 25 and stretching.
Noon workout - warm up, push ups 25, side plank 20' and 4 mile run. It was kinda hot for a lunch run, but I did OK.
This afternoon I got a headache. I'm not sure if it was due to the heat, lack of hydration or not resting enough.
Push ups 2 x 25.

130908

Push ups (4 x 25). I was tired and sleepy the entire day. I did manage 9 holes of golf.

130907

Push ups (4 x 25)

130906

Warm up and 4 mile run. Push ups (4 x 25).

130905

Warm up then 4 mile run. Stretch and push ups (2 x 25).
Gym session - pull ups (3 x 5), dumb bell shoulder press (#15, 1 x 15 and #20, 2 x 15), dumb bell squat (#35, 3 x 10), crunches (3 x 15), cable row (3 x 10) and push ups (3 x 25).

130904

Poor sleep last night, maybe I need my sleep aids. 4 mile run.
Push ups (3 x 25). Lots of stretching.
2.1 mile walk.

130903

AM stretching. Travel to NMB. It was an easy trip this time.
Beach walk 2 miles. Push ups (4 x 25). Hamstring and hip stretching and back extension.

130901

I had to run a little last night because it was raining and my hamstring is still not 100%. I've never backed out of a race before; I'll see how I feel today. Morning workout - push ups (2 x 25), breathing practice.
Noon workout - TM 30 minutes, push ups (4 x 25), shoulder band exercises, one set of overhead squats and 4 strides. I'm racing tomorrow; I hope the hamstring hold up.
## -50 push ups ## (150)