131231

I awoke to another anxiety attack. This one was not as severe as the first one but bad just the same. I wish I knew what the cause was. It's the worst feeling ever. 

Noon session - Dflex, core, 5 miles easy and stretch. 

Push ups - 2 x 20 (36500)
118 miles run this month
749 miles run this year

131230

Noon session - Dflex, core, 5 miles easy and stretch.
Push ups - 2 x 30, 2 x 30 (40)

131229

Push ups - 30, 30, 30, 30, 30, 30 (160)

131228

8 mile run with the Roadkill Runners. We did the West Outer loop; hilly as crap for the last 3 miles. I did not attempt to let loose on the last mile; too many hills.
Push ups - (340)

131227

178. I'm not too sore this morning; recovery activities must have helped. I did do some light stretching with my push ups.
Noon session - Dflex, core, 5 miles easy and stretch.
Push ups - 2 x 25, 2 x 25, 2 x 20, 20 (340)
Pull ups - 6

131226

Noon session - C2 x 5', core, push ups, pull ups, hip abduction #55 1 x 20, leg press #90 3 x 15, GB row #90 3 x 12, leg curl #20 1 x 15, pull ups and stretch. 

Evening session - Dflex, drills, 5 miles easy and stretch.
Recovery work - foam roll for hamstrings and calves, tennis ball for plantar fascia and hamstring stretch. 

Push ups - 25, 15, 2 x 10, 25, 15 (500)

Pull ups - 2 x 5

131225

Evening session - Dflex, 5 miles with a light pick up at the end and stretch.
Push ups - 4 x 25 (600). I'm really getting tired of push ups.

131224

Afternoon session - Dflex and drills, 4 miles easy, 2 x 1 mile (7:12 & 7:08) and stretch. The 2 x 1 mile was supposed to be 2 miles at 7 minute pace. The first mile kicked my ass and I had to recover for a couple minutes. I had to stop briefly twice during the second mile. 

Push ups - 20, 20, 3 x 10, 30, 25 (700)

131223

Evening session - Dflex/core, 5 miles easy and stretch.

Push ups - 30, 20 (825)

131222

Push ups - 2 x 30, 40 (875)

131221

Morning session - active warm up, long run with the Roadkill Runners. 7 miles easy and stretch after.
Push ups - 25 (975)

131220

I slept great last night, but my lower back is still sore.
Morning flow - yoga, active warm up, 3 miles easy, stretch. Strength training: push ups, pull ups, leg press #90 3 x 15, GB row #90 3 x 12, squats x 20, lunges x 10, leg curl #20 x 15 and core.

Push ups - 4 x 30 (1000)

Pull ups - 3 x 5

131219

178.6. I slept great last night, but still feeling a little tired.
Morning flow - foam roll, stretch and push ups. 

Evening session - active warm up, drills, 5 miles easy, 4 x 100m strides and stretch. This was the hardest 5 miles easy I think I've ever done.
Push ups - 40, 20, 40 (1120)

131218

179.2. I didn't sleep good last night. I've got some lower back soreness this morning.
Morning flow - foam roll, lower back stretches and push ups.
Noon session - active warm up, 5 miles moderate (splits 8:23, 8:26, 8:30, 8:16, 8;00), stretch, push ups and plank. This run was a little bit of a challenge. My hamstrings were screaming at me especially on the hills. I had some left fore foot discomfort post run. 178.5.
Push ups - 2 x 30, 40, 20 (1220)

131217

178. I slept good last night. No issues this morning.
Morning flow - foam roll, lower back stretches and push ups.
Noon session - C2 x 5', GB row #90 3 x 12, push ups, leg press #90 3 x 12, leg curl #20 1 x 12 and core.
Evening session - 400 up, Dflex, drills, 5 miles easy, 4 x 100m strides and stretch.
Push ups - 2 x 25, 25, 20, 15 (1340)

131216

180. Rise and grind; week 3. 

Evening session - active warm up, 5 miles easy and stretch.
Push ups - 30, 30, 2 x 30 (1450)

131215

Push ups - 3 x 20, 2 x 20 (1570)

131214

Dflex, 6 miles easy with a pick up on the last mile (7:33.7) and stretch. This last mile was a tough one; my turn over was lacking.
Push ups - 40, 20, 30, 20 (1670)

131213

178. My sleeping was much better last night and I'm feeling a lot better.
Noon session - Dflex, core, 3 miles easy and stretch. Strength - leg press #90 3 x 10, Hammer GB row #90 3 x 10. 

Push ups - 4 x 25, 20 (1780)
Pull ups - 5, 3

131212

178.8. I had a few too many drinks last night and slept poorly. Today may be a challenge.
Evening session - active warm up, 5 miles easy and stretch. This was a hard one; not enough sleep and poor nutrition. I was proud I gutted it out.
Push ups - 5 x 25 (1900)

131211

177.6. My achilles were tight this morning.
Morning flow - stretch.
Push ups - 2 x 25, 25 (2025)

131210

I woke up at 12 with another headache. I t took a couple Advil and it's gone this morning. I did have a glass of wine last night, maybe there's a correlation. I lower back is still a little sore.
Morning flow - stretch and pushups.
Evening session - 800up, Dflex, drills, 5 miles easy, 4 x 100m strides and stretch.
Push ups - 30, 2 x 30, 10 (2100)

131209

I slept well but woke up early and hungry.
Evening session - active warm up, 5 miles easy and stretch. Dflex and core.
Push ups - 20, 50, 20, 20 (2200)

131208

I'm through with the scales for a while.
Push ups - 30, 50, 40 (2310)

131207

5 miles easy at ETSU.
Push ups - 30, 50 (2430)

131206

179.8. Massage therapy focused on my door left SI. Discovered that I have inflammation behind my left knee possibly related to SI issue.
Noon session - active warm up, 3 miles easy.
Push ups - 3 x 10, 25, 30, 25 (2510)

131205

179.
Morning flow - stretch.
Noon session - Dflex, core, 4 miles easy, 8 x 30m strides and stretch. 178.2.
Push ups - 30, 20, 30, 2 x 20 (2620)

131204

178.6. Not the best morning ever but I'm not complaining. I awoke at 4 again and I have a little bit of a head ache. It's similar to the one I had last Wednesday. Go figure. I went to bed last night with achy legs and I'm having a little left SI pain.
Morning flow - stretch.
Push ups - 30, 40, 2 x 30 (2740)

131203

179.4. My energy level was high yesterday and that led to a very productive day and evening.
Morning session - Dflex and core.
Evening session - 800m/up, Dflex, core and drills. 4 miles easy and 2 100m strides. Stretch.
Push ups - 20, 25, 50, 20, 25 (2870)

131202

181.2. I'm feeling kind of tired this morning. I need to go to bed earlier tonight. My eating goal for this week is to eat more salads. 

Evening session - active warm up, 4 miles easy and stretch.
Push ups - 30, 50, 40, 40 (3010)

131201

181.8. We went hiking at House Mountain. Lots of fun. Tomorrow begins the base training phase for my upcoming season.
Push ups - 50, 40, 40 (3170)