131031

177.4. Up before 6, well make that awake before 6.
Morning flow - I used the stick for my tight calves.
Evening session - the stick, dynamic warm up, 4 miles easy. 3 circuits of 10 reps of ground based row #90 and squat machine #160 and stretch.
Push ups - 2 x 25, 3 x 25 (-940)

131030 Bulletproof

176.8. I'm very sore this morning, especially my lower back. I was up at 6.
Morning flow - hot tub and stretch.
Noon session - Dynamic warm up, 2 mile run, core and stretch.
Evening track session - dynamic warm up, 800m jog, 600m, 300m, 500m, 300m, 400m, 300m. 400m walking recovery after each.
Push ups - 2 x 25, 3 x 25 (-965)
Pull ups - 8, 6

131029

I over slept and feel like crap this morning.
Evening volleyball - We played 6 and win 5 finishing 2nd in the league. I feel like my iron is low again. Very low energy.
Push ups - 4 x 25, 20 (-990)

131028

180.2. Someday I'm going to need to get my diet together.
Noon session - dynamic warm up, 4 mile tempo and stretch. 
Push ups - 15, 25, 30, 40, 20 (-1010)

131027

Hiked to Grotto falls.
Push ups - 10, 20, 25, 25, 25, 30 (-1140)

131025

Massage therapy, hot tub and a nap; this is a great recovery day.
Push ups - 10, 15, 20, 25, 30, 2 x 10 (-1075)

131024

176.4. I don't know why, but this morning I was very stiff and sore. It was my low back mostly, but also ankle and feet. The funny thing was, I went to bed feeling great.
Morning flow - stretch and foam roll.
Noon session - dynamic warm up, 2 miles on the TM (19:31) and core.  

Evening gym session - 1 mile TM, ground based row #90 3 x 8, jammer #70 3 x 8, squats #135, 155, 175 3 x 8 and stretch.
Push ups - 3 x 15, 2 x 15, 40, 2 x 10 (-1095)

Pull ups - 10

131023

176.6. I woke up too early this morning and I'm quite stiff from volleyball.
Morning flow - foam roll, tennis ball and stretch.
Noon session - bike x 20', core and stretch.
Evening track session - it was cold tonight and windy, so I increased my warm up to 1200m, 4 x 400/200. I also added a 100m jog recovery following the 400s. I did this primarily because I almost had a breathing issue. It was a good without but I don't think my times were as good has last week.
Evening flow - hot tub, foam roll, tennis ball and stretch.
Push ups - 25, 3 x 25, 20 (-1130)
Pull ups - 2 x 8

131022

178.4. I was successful in day 2 of getting up at 6 and getting to work by 8. I didn't have time for the hot tub.
Morning flow - foam roll and softball for my hamstrings, tennis ball for my feet and hip stretching.
Evening session - 6 games of volleyball, I'm gassed. We won 5 of the 6. I did the hot tub and foam roll before bed. My left medial hamstring is sore. I need to be mindful of that.
Push ups - 3 x 30, 20, 10 (-1150)

131021

179.8. I'm up at 6 and showered by 6:30; let's see if this week can be more productive than last week.
Noon session - active warm up, 4.6 mile intervals 5' warm up, 5' hard, 5' easy, 4' hard, 4' easy, 3' hard, 3'easy, 2' hard and cool down run back to the gym. Static stretch.
Evening gym session - knee extension #35 3 x 8, leg curl #30 3 x 8, squats #115, 135, 155 3 x 8, ground based row #90 3 x 10.
Push ups - 2 x 25, 2 x 25, 2 x 25 (-1170)
Pull ups - 2 x 8

131020

I had a morning run at the Song Bird Trail. 3 laps untethered by my Garmin, watch or phone GPS. This was an interesting run, every time I stopped to tie my shoes I reached for my Garmin to stop the timer.
Push ups - 10, 15, 20, 25, 30, 25 (-1220)

131019

177.2.
Push ups - 2 x 25, 25, 10, 15, 20 (-1245)

131018

178.4. I made a small step toward a more productive life. My fail today was I over slept.
Noon session - active warm up, 4 mike run easy, stretch and active cool down.
Push ups - 2 x 30, 4 x 20 (-1265)
Pull ups - 2 x 8

131017

180.8. I really need to get my shit together and be more productive. I've developed some really bad habits.
Noon gym session - Bike x 20' and core. 

Evening track session - warm up with drills, 4 x (400 (1:26.63 average)/200 (:40.05 average)) with 200 walk after each 400 and 100 walk 100 jog 200 walk after each 200.

This evening I watched no TV and managed to accomplish a few things. My life is better with the structure that training gives me. 
Push ups - 2 x 25, 2 x 40, 20 (-1305)
Pull ups - 2 x 8

131016

180.2. I've got to begin planning my move forward. I want to race a road mile in Kingsport in November. I would also like to do 1 more 5k and a 10k.
Push ups - (-1355) I need to average just under 120/day until the end of the year to meet my goal. This is assuming I don't have any more 0 push up days.

131012

I ran Central Park, 6.1 miles.

131009

178.2. Morning flow - Hot tub and yoga.
Track session -
Active warm up/drills
4 x (400 (1:29.07 average) with 200 walk, 200 (:41.95 average) with 400 walk). Absolutely no breathing issues
Active cool down
Push ups - 25, 10, 25, 30, 2 x 10 (-655)

131008

180.2. Geez, who's a fatty?
Morning flow - Hot tub and yoga
Noon session -
Bike 20'
Core
Reverse step up 2 x 10
Evening volleyball - We won 2 of 3 from Six Pack. They're a very good team and we had some very good volleys. I'm too tired for the hot tub.
Push ups - 2 x 10, 15, 2 x 30, 2 x 20 (-665)
Pull ups - 8, 8

131007

179.8. I've been doing 2 a days for 2 weeks and no change in weight. This is interesting.
Morning session - 

1. Foam roll and stretch, 
2. Lower body Russian twist x 20. 

Lunch session - 

1. Active warm up
2. 4 mile interval run
3. Active cool down and hamstring stretch

Evening session - 

1. Bike 20'
2. Swiss ball- jack knife, back extension, hip extension
3. Ground base row 3 x 8 #95
4. Single leg squat 3 x 10
5. Hip abduction  25

Push ups - 20, 20, 25, 25, 25, 25 (-700)
Pull ups - 7, 8

Dips - 18

131006

178.8. I went to Victor Ashe this morning with the girls. Did some speed work on the grass.
Push ups - 40, 30, 20, 20, 20 (-740)
Pull ups - 7, 7

131005

178.8. No 10 mile run this morning but I did get in 5.6. My knee didn't hurt nor did my hamstring. I also walked several miles at the football game.
Push ups - (-770)

131004

My weight is just below 180 today. I am not having any knee pain but my back is sore from all press ups yesterday.
Morning session - stretch.
Noon session - C2 x 5', Australian pull ups 2 x 10, knee extension #35 3 x 10, leg curl #30 3 x 6, clean and press #95 3 x 3, leg press #60 4 x 25 and bike x 20' 
Push ups 25 25 30 30 (-670)
Pull ups 7 6

131003 Defeat the Voice in Your Head

Up at 6 this morning and working from home. Morning session - hot tub, core and stretch.

131002

178.2. I over slept, didn't get up till almost 7:30. No morning session today. My knee is still acting up a little.
Noon session - bike x 23 minutes, elliptical x 7 minutes. Core, squats 2 sets of 10 and stretch.
Evening track session - warm up and drills. My hamstring was too much of an issue to have a good performance today. I gave it a shot, but better judgement kept me from pushing through it. Ice and press ups when I got home.
Push ups - 40, 40 (-580)
Pull ups - 7, 6

131001 Live Louder, Fight Harder

176.4.
Hello October!  It's so hard to believe that there are only 3 months left in this year. Where has it gone?
I'm tired, hungry and my knee still hurts, I've got to keep grinding.
Morning session - rehab. Hot tub and yoga.
Noon session - bike x 30' and core.
Evening session - knee extension #35 3 sets of 10, leg curl #20 3 x 10, hang snatch #65 3 x 5, Nautilus dead lift #90 3 x 8 and stretch. Bike x 10' and elliptical x 10'.
Push ups - 4 x 15, 2 x 25, 2 x 15 = 140 (-560)
Pull ups - 6, 4, 5, 5 = 20