131130

Push ups - 50, 40, 10, 30, 40, (3300)

131129

180.6. Post Thanksgiving weight. This coming Monday starts the beginning of my base phase. This I'm looking forward to, I need to see what I can do with some longer training.
Yesterday, I guy that I run with occasionally who is only 2 years younger than me ran a 19:20 5k. This is a 6:14 pace. That's just a second off my 1 mile PR. I know I can run better I just need to put in the work.
Push ups - 6 x 20, 3 x 20 (3470)

131128

This morning was Kristen and my third running of the Hot to Trot. I did the 10k and my time was ~51:42. I am a little disappointed in my time,  but considering I spent most of yesterday in the bed with a migraine I guess it wasn't too bad.
Push up - 2 x 25, 20, 20, 20, 20, 20, 20 (3650)

131127 There Are No Secrets

I was sick most of the day with what I think was a migraine.
Push ups - 3 x 10 (3820)

131126

179.2. 24 years ago today I became a father to a wonderful son. All other accomplishments pale in comparison.
Noon session - D-flex, core, squats #95 x 8, #115 x 8, #135 x 4 (right knee pain), GB row #90 3 sets of 8, leg press #90 3 sets of 10 and drills.
Push ups - 3 x 20, 3 x 30 (3850)

131125

179.4. I didn't sleep very good.
Noon session - D-flex, 4 miles easy and stretch.
Push ups - 3 x 20, 30, 40, 20, 15 (4000)

131124

I was surprisingly not sore today.
Push ups - 2 x 30, 30, 30 (4165)

131123

Today was my second year running the Santa Special mile. I went 6:14 which was 1 second off my season PR and 4 seconds better than last year's running. I finished 2nd in my age group and 19th overall. It's now time to get some base.
Push ups - 40, 40, 3 x 25 (4285)

131122

I didn't sleep enough last night and I'm feeling it today.
Massage therapy
Push ups - 40, 10 (4440)

131121

177.8. No issues this morning.
Morning session - D-flex and core.
Push ups - 2 x 20, 20 (4490)

131120

177.2. Tired today.
Push ups - 2 x 25, 2 x 25, 2 x 10 (4550)

131119

178. Slept great.
Morning session - D-flex and core.
Evening track session - 1.25 up, D-flex, drills, 2 up, 4 x 400 (average 1:28.25)
Push ups - 2 x 25, 2 x 25, 20 (4670)

131118

180.2.
Morning session - dflex and core.
Push ups - 2 x 20, 2 x 25, 20 (4790)

131117

I didn't get to run due to the weather (lame excuse) but I did spend some time working on my 2014 race schedule. I've decided not to focus on big meets and those with too much travel. At track meets I'm going to do 400s and 800s.
Push ups  - 2 x 10, 2 x 15, 2 x 20, 2 x 25  (4900)
Goals for this week: no deserts or chips.

131116

8 mile long run.
Push ups 2 x 20, 20, 25, 20, 10 (-540). I have 5040 push ups remaining to meet my goal of 100 push ups per day. This does include the 540 in catch up. I have to average 112 to meet my goal.

131115

179.4. I didn't sleep too well last night, but I feel OK this morning. My morning routine was quad and hip flexor stretching and push ups.
Push ups - 3 x 20, 20, 2 x 20 (-555)

131114

178.6. I'm making good progress on my attempt to get up and to work earlier. I'm also feeling pretty good. I only had time for a little stretching and push ups this morning.
Noon session - dynamic warm up, 4 miles easy (8:24 pace), hip strengthening and stretch.
Push ups - 4 x 20, 4 x 20 (-575)

131113

177.8. I did my first subfreezing hot tub of the session this morning. It was nice. Recovery day.
Morning flow - yoga.
Push ups - 5 x 20, 20, 40 (-635)

131112

179.8. I'm up and at work by 7:30. I'm working on getting my schedule in shape for training with KE.
Morning flow - stretch and tennis ball.
Noon session - dynamic warm up, easy 4 miles and stretch. Also did some donkey kicks, scorpion, bridge and metronome.
Evening session - core and 2 miles TM.
Push ups - 2 x 25, 25 (-695)

131111

I slept good last night, but it's now time to rise and grind.
Morning flow - stretch.
Noon session - dynamic warm up, strides, 4 mile run easy (just under 9 minute pace) and stretch.
Evening session - core, 2 mile TM run, kettle bell routine and stretch.
Push ups - 2 x 20, 35, 40, 20 (-670)
Pull ups - 6

131110

Easy 3 mile run with Kristen then a hard 2 mile tempo. 22 miles this week.
Push ups - 40, 30, 20, 30 (-705)

131109

Recovery day and UT home coming.
I finally slept last night but now I need to drag my butt out of this bed.
Coffee me!
Push ups - 10, 20, 40, 30, 20 (-725)

131108 Get Your Sweats

This morning I went for a lovely 8 mile run, motivated by a YouTube video of Geoffrey Mutai. To him training was like a spirit, when you were well trained the spirit was in you. It seems so simple, his approach. "Get your sweats."
Push ups - 2 x 30, 2 x 30 (-745)

131107

177.6. I awoke stiff and sore this morning; mostly my lower back. I may have to cut back to 1 hard run per week or every 10 days if I'm ever going to be able to increase my mileage.
Push ups - 3 x 20, 25, 30, 20 (-765)

131106

178.0.
Morning flow - foam roll and the stick for my hamstrings, calves and back.
Morning track session - dynamic warm up, 6 x 400 with 200 walk/jog recovery. Post run - the stick for calves, hamstrings and quads, and stretch.
Evening session - 3 miles easy, 3 dumbbell circuits  #30 swings x 8, #20 high pulls x 10, #30 shoulder press x 8, #30 lateral squats x 10, #30 row x 10, #30 dead lift x 8, #10 curls x 12 and crunches x 10.
Push ups - 40, 3 x 20 (-800)
Pull ups - 8

131105

178.4.
Morning flow - yoga.
Evening volleyball - Unfortunately we only played one match tonight. We lost 2 games to none.
Push ups - 20, 2 x 30, 10, 30 (-800)

131104

179.8. The NYC Marathon inspired me, maybe I do want to race a marathon some day.
Noon session - Dynamic warm up, strides, 4 miles long intervals and stretch. 178.5.
Evening session - Bike x 20', squats #135, 155, 175 3 sets of 8, ground based row #90 3 sets of 10, BW squats 3 x 8.
Push ups - 20, 30, 2 x 25, 2 x 25 (-820)
Pull ups - 7, 6, 2 x 6

131103

Push ups - 2 x 40, 20, 30 (-870)

131102

I did an 8 mile run this morning with the Roadkill Runners. The first 5 miles were ~9:20, mile 5 was ~8:00 and probably ran ~10:00 pace for the last 2.
I did a 1.5 mile walk back and forth at the basketball game.
Push ups - 2 x 35, 2 x 25 (-900)

131101

No shave November.
179.4. My diet was way out of hand last night.
I'm thankful for this recovery day.
Push ups - 30, 3 x 30 (-920)