Week of December 29 (23)

Monday 29

Ran the North Boundary with some of the Roadkill Runners. I was surprised I was feeling better, however at about 5 miles my left knee started hurting. I spent the afternoon and evening rehabbing my knee. 

Tuesday 30

Perfect preparation doesn’t exist. Excellent adaptation does. - Lauren Fleshman.

I tried to run and could not. My left knee is injured and I need to adapt again. I'm thinking about going to an every other day run plan with doubles. Maybe?

Wednesday 31

Today I struggle, tomorrow I am strong. - Me

Thursday 1

2014 was a good year for me. I ran 1085 miles. I set a couple PRs and ran three new distances. 

Running is an interesting endeavor; you're constantly chasing something. I chase times, miles, other runners; I chase injuries around my body, mental toughness.

30 Day Ab Squat Challenge: squats x 25, crunches and situps x 10.

Track session. 1 up, stretch, 1 up, 10 x 100m,  6 x 200m, 8 x 160m, and stretch. 

Friday 2

30 Day Ab Squat Challenge: squats x 30, crunches x 15.

Gym session. C2 1k 5:25, bike x 30 minutes, Free Motion chest, shoulder and lats 3 x 10 each. 

Saturday 3

IF ONE COULD RUN WITHOUT GETTING TIRED I DON'T THINK ONE WOULD OFTEN WANT TO DO ANYTHING ELSE. - C.S. LEWIS

Long run with Roadkill Runners. AWU, 8 miles easy and stretch. My knee and feet held up fairly well, I only had to stop a few times to stretch between miles 5-8.

Day 3 of the 30 Ab Squat Challenge: squats x 35, crunches x 20. 

Sunday 4

Day 4 of the Ab Squat Challenge: squats x 40, crunches x 40. 

Week of December 22 (10)

It's Christmas week and as usual we're traveling. We're leaving Friday and coming home Sunday.

Monday

I woke up at 3 a.m. this morning, but i was able to get back to sleep for an hour or so. My weight was up to 184.4 and again it seems the weekend washes away all the gains (or losses) from the week.  

Morning flow. Foam roll for sore right calf and stretching.I forgot to do my clams.
Noon session. AWU, 5 miles easy, calf press #100 3x10, bird dog, fire hydrants, single leg bridge, clams and straight leg hip abduction. Stretch.   

Tuesday

My sleep was interrupted last night at least 3 times. Twice I had to get up to go to the bathroom. 

Morning flow. Stretch. 

Noon run. AWU, 5 easy with 6x100m strides, and stretch. My right foot hurt a little during the. Iced when I got back to work. 

Thursday

Merry Christmas! Let's eat too much and move too little. 

Friday

I got up to run but could not. Tried going to Tazewell and made it to Bristol. Spent the day and night at the Courtyard. This was the sickest I've been in a while. 

Week of December 15 (28)

Monday

My feet are a little sore this morning, the right more than left.

Morning flow. Stretch and clams x 30.
Noon run Oak Ridge Loop. AWU, drills, 4 easy, and stretch.
Evening run TM. AWU and 3 miles on the TM. I stretched before bed.
I have a new right foot ache. It started Sunday following our return from  North Carolina. It didn't get worse with running, so I not too concerned yet.

Tuesday

I slept great but woke with some neck pain and my right foot still hurts. 

Morning flow. Stretch and clams x 25. 

Noon run, Oak Ridge loop. AWU, drills, 4 easy with 6 x 100m strides, calf press 3 x 10, and stretch and ice. 

Wednesday

My diet is finally beginning to work. I was below 180 for this first time in weeks.
Morning flow. Stretch, tennis ball, and clams x 25. 

Noon strength session. C2 x 1k, pull downs #100 3x8, shoulder combo #65 3x5 each, med ball 3x8, Jammer #70 3x5, leg press #180 3x5. 

Thursday

Morning flow. Stretch and clams x 35.

Noon run Oak Ridge loop. AWU, 4 easy with 6x100m strides, and stretch. I felt great in the beginning of the run, only minor foot issues. About 2 miles in the left side of my lower back started tightening up. There is some reddening at the sore area of my right foot.

Friday

I slept great. My foot and back are a bit better. 

Morning flow. Stretch. 

Noon XT. C2 1k 5:28, StarTrex bike level 6 x 20 minutes. Free Motion chest #50, lat #80, shoulder #40, calf #100 3x8 each. Stretch. 

Saturday

Long run with the Roadkill Runners. 

Sunday

Volleyball tonight. We lost 0-2. 

Week of December 8 (24)

Week 8.

Monday

I was a little surprised my weight wasn't higher after this weekend. Maybe I was used more moderation than expected. Coming off an easy week where I had 3 days off. 

I saw Dr. Caplan about my right foot pain. He suggests it's a joint capsule issue, where the second toe is the longest and more stress is placed there. He prescribed a pad which keeps my toe from over extending. I believe part of my problem is due to the stretching I was doing for plantar fasciitis. 

Evening run. AWU, lunges, squats, 5 easy at Victor Ashe and stretch.
7 minute workout, not too bad.

Tuesday

Noon run. AWU, drills, 4 miles easy with 4 x 100m strides. I finished with calf press 3 x 15 and stretch. I did not run with the new pad and I experienced some discomfort but nothing too debilitating. Iced. 

Wednesday

I had a weird feeling last night when I first went to bed, almost like a panic attack. I was able to work through it and slept great. 

Morning flow. Stretch and clams.
Evening run. AWU, drills, 5 easy, and stretch. I felt good today, my average pace was 9:10. No foot pain except for what felt like a blister around the callous on my right foot.  

Thursday

I slept great last night but I woke up tired. 

Morning flow. Stretch and clams.
Evening run. AWU, 4 miles easy with 4 x 100m strides and stretch. I didn't have any foot issues tonight. I did run in my foot pad, but had to remove it after my first stride. 

Friday

Last night I was working on my training plan and realized I was reverting back to using someone elses plan. I've been doing this long enough to know what works for or at least what doesn't work. 

Morning flow. 7 minute workout. 

Morning run at the Song Bird Trail. AWU, 6 miles and stretch. 

Gym session at Golds Oak Ridge. Sauna, C2 for 1k, calf press 3x10, TRX row 2x8, and stretch. 

Saturday

Hiked around Sapphire Valley. 

Sunday

I played volleyball for the first time in months. I didn't have any issues while playing, but my feet were a little sore after. We won in straight sets. 

Week of December 1 (14)

Week 7 of the return. This week is going to be light, kinda like a recovery week. My milage goal is 14 miles and a couple of XT sessions.
I do need to get my diet under control. I want to lose 10 pounds.

Monday

Slept great. Morning run. This morning I went to the SongBird Trail. AWU, 6 miles easy and stretch.
Strength session. 30 minutes of bridges, crunches, push ups, plank, hip abduction, squats, and sport cord shoulder and row. Yoga. 

Tuesday

I'm feeling a good kind of sore this morning. Slept great. I was a little surprised that my weight went up a bit from yesterday. I feel like my diet was good. 

Morning session. Stretch.
Evening run. AWU, 4 miles easy plus 4 x 100m strides and stretch. 

Wednesday

Rest and recovery day. Stretching in the morning. 

Thursday

Evening run. AWU, calf raise, step up, and squats (pre and post run), 4 miles plus 4 x 100m strides.

Friday

Today begins 3 days of rest and recovery. I'm in DC with Justin and will probably do a lot of walking. The test will be maintaining my diet. 

Saturday

It's raining and cold in DC, but that's OK. Just chillin.

Sunday

I did a lot of eating and little activity. I'm anxious about weighing in tomorrow. My down week ending well. 

Week of November 24 (25)

This is the beginning of my 6th week of running following my time off. 

Monday

As usual, my weight was up this morning. I need to get a handle on this weekend weight gain. 

Morning session. Stretch and hip strengthening.
Evening run. AWU, lunges, 5 miles easy, and stretch. 

Tuesday

I went to bed with achy legs; not too bad this morning. 

Morning session. Foot rehab, stretch, and ab core.

Noon run. AWU, easy 4 miles, core, and stretch. I say easy, this this run was far from easy. My feet and knee hurt and the level of effort was high. Something notable, I didn't take my Loxicam. 

Wednesday

Recovery and massage day. 

Thursday

Up early for my 4th Hot to Trot. My goal was to run around 9 minute pace and a negative split. I ran a little fast at 8:45 and I was able to negative split. I didn't have any foot pain until after the race but it didn't persist (iced). 

Friday

Today is another recovery day.
I purchased a pair of Superfeet Carbon inserts. I hope this helps with my foot pain. 

Saturday

Long run with the Roadkill Runners. The inserts did ok, I only had a little soreness in my right foot. 

Sunday

Recovery day. 

Week of November 17 (22)

Goals for this week.

1. Improve my mood
2. Continue to rehab my feet
3. What approach do I take medically 
4. Re-evaluate my training plan

Monday

185.2. I'm very frustrated today. My right foot is now hurting and my weight is up every Monday. I think I'll just quit eating and running. Did I do too much too soon? I didn't think so. 

I made an appointment with Dr Caplan but couldn't get in until December 8th. It sucks it couldn't have been sooner. 

Noon session. Precor elliptical 40 minutes, calf press #60 2x15, squats and lunges x 10 each. 

Tuesday

184.8. I stretched and used the tennis/golf ball. 

I went to my GP and saw a nurse practitioner. I think this was a useful appointment. The X-ray didn't show any boney issue. She prescribed an anti inflammatory which I'll start tomorrow. They also drew blood and are setting me up with a new GI doc.
Noon session. AWU with lunges x 10, easy 4 miles TM, hip abduction x 20, step ups x 18, and stretch.
My scar massage this evening was less intense than last week's. It's getting better. Tomorrow I start thirty days of meloxicam.

Wednesday

I was back in my night splint and my feet aren't too bad this morning. I only did stretch and tennis ball. 

Evening strength session. Precor elliptical x 10 minutes, single leg knee drive 2x15, Hammer GB combo #90 3x8, plank 40 seconds, crunches x20, bench reps 7, 5, 2, 1, #135 #155 #180 #190, Free Motion shoulder press #45 3x10, Free Motion calf #90 2x20 and stretch. 

Thursday

I slept OK last night, but I woke up early. I didn't have any foot pain on rising. 

My morning session was stretching and clams, single leg bridge, and bird dogs. 

Noon session. Single leg squat, clams, bird dogs, lunges and leg swings. 4 miles easy. Stretch and step ups. 

Friday

I didn't wear my night splint and I had minimal foot pain this morning. My morning session was stretch and core.
Evening run. AWU, drills, 4 miles easy, and stretch. 

Saturday

Morning run. Foam roll, AWU, 10 miles and stretch. 

Sunday

I spent the day recovering from Saturday's run and going to the football game.

Week of November 10 (24)

Goals for this week:

1. Drink more water
2. Run 24 miles 

Monday

185.2. I'm not sure why my weight is up every Monday, I don't think my diet was that bad. 

My foot continues to improve but my back pain is lingering. I only did stretching this morning. 

Lunch run: Active warm up (single-leg knee drive, single-leg crunch, overhead lunge, leg swings, A-skips), 4 miles easy, stretch and core (calf press, planks, single-arm rows). My foot hurt a little early or thing felt better.
I did not meet my hydration goal (50 oz).

Tuesday

184.2. 

Morning TM run. AWU and core, 4 miles in 38:35, stretch and core.
I had a great massage therapy session. Even though the deep tissue work is extremely painful I do think my foot is improving.  

Hydration 65 oz

Wednesday

183.0. This morning's session focused on flexibility and range of motion. 

Noon strength session. Kettle bell squat with press 3x10, ground based row #80 3x8, single-leg bridge 2x10, bench #135-7 #155-5 #175-3 #190-1, scorpions 2x18, back extensions 2x8. 

Hydration 70 oz. 

Thursday

182.0. I didn't sleep with my brace on. My foot is just a little sore from the massage Tuesday. My legs are sore from lifting yesterday. 

Morning session. Stretch, rom, and clams. 

I've done some research on hydration and what counts has water. I discovered that coffee can be counted. This means I have been reaching my goal most days.
Evening run. AWU with overhead lunge, 4 miles easy, and stretch. It was cold (36 degrees) and windy. My pace was a little fast, probably due to the cool temps. 

Hydration 74 oz

Friday

I slept in because it was too cold to get out of bed. 

Mid-day run. Stretch and AWU at home, 4 miles at Victor Ashe park XC course, and stretch.

Victor Ashe XC 

Saturday

I did an 8 miles run with the Roadkill Runners and it felt good. I did have some foot pain. 

Sunday

Today has been a lazy day. We did go to the mall and walked around a bit. I tried on a pair of Nike Structure 18 and was not impressed. I also looked at a pair of Hoka Cliftons. This shoe has me intrigued. 

My right foot, at or near the second metatarsal head is feeling funny. I'm not quite sure what to make of it. 

Week of November 3 (22)

Goals for the week. 

1. run 22 miles easy (9:30 - 9:45 pace)
2. drink more water (100oz per day)

Monday

183. It was so nice to be back in my bed; I slept much better. 

AM - rehab and stretch

Noon - dflex, foam roll, 4 miles easy (lunch loop), calf press 2x15, core, and stretch
I did not meet my hydration goal for the day (40+ oz).

Tuesday

183.8. I slept good but woke up tired. I'm a little confused on why my weight is coming down. 

AM - rehab and stretch
Noon - dflex, drills (slowly beginning to add back into pre-run routine), 4 miles easy (A.K. Bissell), core and stretch. 
Massage at 6 was very intense, almost more than I than I could tolerate. I iced when I got home and did 20' in the hot tub before bed. 
I met my hydration goal for the day.

Wednesday. 

182.0. I slept in the PF splint and my foot was not hurting when I got up. I am overall tired and I have an issue with a muscle between my shoulder blades. I only did some stretching this morning.
Noon strength session - core, ground based chest #140 3x8, cable single arm pull down 3x8, Free Motion shoulder press 3x8, and stretch .
I did a lot of stretching while watching TV. 
I did not meet my hydration goal (70 oz).

Thursday

183.2. I binged a little last night. I need to stop that. I slept great and woke up feeling better than yesterday. The mid back issue is still bothering me, in fact it may be a little worse. 

I only did stretching.
Evening run, dflex, 4 easy, and stretch. My mid back issue made this run a challenge, also the wind was significant. On a good note my foot did not hurt, fingers crossed. 
I did not meet my hydration goal (65 oz)

Friday

182.6. My back is still bothering me. I did the hot tub, foam roll, and stretched.

Noon run: sauna stretch, foam roll, dflex, drills, 4 miles easy, core, and stretch. 

I did not meet my hydration goal today (80 oz). 

Saturday

My first long run with the Roadkill Runners. It was only 6 miles but it was good to get back out there. My foot hurt just a little around mile 5. I didn't have any post run pain.
I did not meet my hydration goal (20 oz). 

Sunday

I didn't do much today. My foot hasn't been an issue today. 

I did not meet my hydration goal (50 oz).

Week of October 27 (16)

Goals for this week. Increase water intake and continue with rehab exercises. Keep progressing slowly with my return to running.

Monday

185.8. This is the heaviest I've been in a long time. I'm still sleeping in my PF brace. 

AM - 
Rehab exercises, ankle inversion and eversion, hip abduction, stretch, and tennis ball.

Noon - 
Dflex, ~3.8 miles easy, core, and stretch.

Evening - 
Calf press #50 2x12, BW squats 2x10, Plank with Knee Drive 2x20, Single leg bridge 1x13. 
Bench #135x7, #145x7, #185 5x1, #165 4x3, #145 2x7 

Nautilus compound row #155 sets 4 reps 7
Epic shoulder press #80 sets 4 reps 5-7

Tuesday

182.8. I'm down a little this morning.

AM -

TM for 20 minutes. I did 2x2 minutes of easy running. I followed that up with core, rehab and stretching.
Evening -
Dflex, 5 miles with .25 mile walk and .75 mile run and stretch. 

Wednesday

I went to therapy today and she did scrapping to my heel and lateral foot. There were a few places that the pain was not bearable. 

The only exercise I did today was rehab related. I didn't do very good at staying hydrated. 

Thursday

183.2. I haven't had any heel pain since my therapy session yesterday. I will know more after my lunch run. 

AM - 
Rehab exercises.

Noon -
Dflex, easy 4.3 mile run, calf press, core, stretch. It was a very good day.

Friday

I didn't sleep very good, up a couple times but I'm not feeling too bad. 

AM - 

10 minutes on the TM and dflex, 4 miles easy on a hilly course in Johnson City. This was first coldish run. IT was mid to low 30s. My hands were the only thing that got cold, I wish I would have brought my gloves. 
Today we traveled to Herndon, Va to visit Justin. 

Weekend

No workouts, just a lot of walking the streets of DC. I did visit the Potomac River Running Store. I got a tee shirt and some good ideas on where to run. I also am interested in the Rock and Roll Half Marathon in March. 
I had some foot pain Saturday walking the streets of DC, but recovered nicely. 

141025 (14)

Weekend Activities.
Rehab
I continue to sleep in my PF brace, stretch, and ice, but otherwise I didn't do much rehab.

Run Saturday
Walking warm up with dflex. Victor Ashe xc park, I got in 2 miles before my heel started hurting (more of a burning sensation). I walked a little then did another half mile. I finished with some bare foot walking and stretching.

Hike Sunday
2.5 miles at Haw Ridge

141024

Rehab
Ankle theraband, stretch
Noon: sauna, stretch, calf press

Running strength training
Single leg DL BW 3x8
Banded knee drive 2x15

Strength (reps 5-7 sets 4)
Bench #135, 155
DB shoulder press #30, 35
Pull downs dual pulley #50, 60

Run

Dflex, 2.5 miles, this is the furthest I've ran since returning this week, after the run I did some stretching. 

141023

Rehab
Morning - PF stretch, hip abduction, hamstring foam roll, back extension
Evening - ice roll, foam roll, stretch, hip abduction

Evening run: Dflex, 6x800m with 400m walk IR. My foot is still an issue but my hips are sore and tight as well.

141022

183.2. It seem that wearing the PF brace at night helps with morning heel pain.
Morning rehab exercises included ankle pf, eversion, and inversion; hip abduction;  tennis ball and hamstring stretch.
I had a protein shake for breakfast and by 9:30 I'm getting hungry.

Cross training

Running strength training
Calf press 3x10
BW squats 4x12
Side plank with leg lift 2x5

Upper body strength
Bench #125 4x7
DB lateral/front raise #20 4x10
DB row #50 4x8

141021

183. My foot wasn't too bad this morning. I did my ankle strengthening and rom exercises. 

Run training

Dflex, easy run and walk, stretch, foam roll, and ice roll. I did some hip strengthening before bed. 

I'm afraid this recovery process is going to be a bitch. 

141020

184. I'm a little surprised my weight was this high.

Noon session
Run specific training
One-Legged Bridge 2x15
Stability ball jack knife 2x15
BW squats 4x10

Strength
Bench #135x7, 175 5x1, 155 3x3,  135 2x7
Shoulder press #75 4x5
Hammer Iso-lateral row #90 4x5
Tricep push down #50 2x7
Barbell curl #65 2x5

Follow up with Dr. Pesut. No stress fracture. Ligament damage in my ankle. Probably stability issue leading to the foot pain. I must say I'm a little disappointed in that diagnosis.
Add calf raise from leg press and ankle stability exercises. Ice roll after running. Continue with tennis ball and calf/PF stretches.

Run: I warmed up with some theraband exercises and tennis ball. This was the first run in a little over a month. My foot hurt but the doctor said running wouldn't make it worse. Ice roll post run. 

141018

Stride training

Plank with Knee Drive 3x16
Stability Ball Hip Extension 3x10

Hips/thighs

Side squats 3x8

Cardio
Cybex Arc Trainer 20'
Bike level 8,  20'

Strength
Bench #135x7, 165x3, 170 3x3
Dbell shoulder press #35 7x4
Dbell curl #25
Hammer ground base row #140 160 4x7
Dips 2x5

141016

Noon session
Cardio
Cybex Arc Trainer 15 minutes

Legs/hips
BW squats 3x10
Stride training: Single-Leg Knee Drive x20
Single-Leg Crunch 3x7

Upper body
Bench #135, 140 4x6-7
Hammer shoulder press #90 3x10
Pull downs dual pulley #42.5-50 3x8-10

Evening session
Cardio
Cybex Arc Trainer 20 minutes
Star Trac Bike level 8, 20 minutes

141015

182.8. No change. My food intake was much better yesterday with the exception of a little sweets binge after dinner. My foot continues to hurt. I think what I miss most about running is hard workouts. I did a little foot stretching before work.

Cardio session 1
Bike x 30' added hamstring, hip flexor, and calf stretch.

Cardio session 2
Bike x 30' with 8 x 30 second hard

142014

182.8. This is a new beginning.

Stride Training

Plank with Knee Drive 3x10-16

Stability Ball Hip Extension 3x10

Hips/thighs
BW squats 3x10

Strength
Single-Arm Row #22.5 (Free Motion) 3x10
Bench #135 4x7
Front/lateral raise #17.5 3x10

141013

Kristen and I hiked Baskins Creek today. It was about 3.5 miles, not too technical, but it was a bit of a climb coming out.

141012

Justin moved to Reston Va today and this has left us all a little emotional.  

I'm going to miss this guy.

Cardio
Bike x 40'
Elliptical x 20'

Stride training
Single-Leg Knee Drive 3x10
Single-Leg Crunch 3x8

Strength session
Bench #135x7, 155x5, 175x3, 185x1.
Compound row #155 4x5.
Free motion shoulder #45 4x7

141011

I'm almost 1 month out from my last run and my foot still hurts. I've called to get my MRI results with no luck. I'm scheduled for the ortho on the 20th and next Friday for massage therapy. Tomorrow it gets real.

141006 Day 3 LA

I'm up early again after a tough day. Am I to old for this shit?

40 minutes bike.

141005 Day 2 LA

Day 2 in LA. I'm not sleeping very good. Waking up to early. 8 Hours of class.

40 minutes elliptical and walked about 2 miles.

141004 Day 1 LA

My first day in LA. I'm a little tired from over indulging last night but I did 60' on the bike.

141001

Double digit months, ugh. I miss summer already.

Noon session: Bike x 40' 
Day 1 squat challenge beginner level.

Evening strength session: Bench #135 4x7.

Hammer row #140 3x10.

Machine lateral raise #70 3x10. 

140930

I'm a fatty! 185.5.

Noon session: Bike x 30'.
Strength-Train Your Way to a Better Stride

Plank 2x30'

Single-Leg Knee Drive 2x10
Single-Leg Crunch 3x6

Plank with Knee Drive 1x10

140929

182.2.

Noon session: Bike x 30'
10 essential strength exercises for runners.

Planks 2x30'
Russian Twists 10
Scorpion 10
Back Extension 10
Kettle Bell Overhead Squats
Overhead Lunge
Swiss Ball Jack Knife 10
Swiss Ball Hip Extension 10
Rotational Shoulder Press
Alternating Dumbbell Row

Evening strength session: Bench #135 1x3, 195 5x1, 175 3x3

Seated Row #140 1x5, 155 3x5.

Shoulder Press #50 1x5, 60 3x5.

140928

I'm still not feeling well from my cold that started a week ago. My heel continues to hurt. My hamstring is sore, total body breakdown. Is this a result of over training?

I need a plan for moving forward. On Wednesday I start a 28 day squat challenge. I hope to get back to the gym tomorrow for some biking and strength training.

140926

If it can go wrong with my body it's probably going to. It's almost hilarious. Sitting on the toilet this morning I rotate a rib.

140922

My body is letting me down or am I letting it down. Good question. I've either got allergies or I'm taking a cold. I tweaked my lower back during volleyball and my left heel hurts more than ever. The good news is my hamstring isn't hurting.

Sand Tiger volleyball: Lost 1-2. Both teams were down a man but they had better floor coverage. We won game one and were close on the other two but couldn't make it over the hump.

Noon grind: Bike x 30' and core.

140920

I woke up at 12:30 and 1:30 with a sore throat. I am thinking it is allergy related. I opted out of running. My hamstring and heel are still tweaked.

Morning strength session: Bench #160 5x5.
Pull ups / pull downs
Cable lateral raise: #15 4x5.

140919

I had a massage therapy this morning and I have sore spots. My left heel and hamstring need some healing.

Hydration: 80

140918

184.4. Yikes! I woke up at 2:30 and struggled to go back to sleep but I'm feeling ok so far. My left hamstring is still acting up but my foot didn't hurt this morning.

Evening session: Dflex, 4 miles easy (negative split) and stretch.

Analysis: My foot hurt a couple times during the run, but it did not last. Iced after the run. 

Shoes: Saucony Ride 6 (29 miles)

Hydration: 70

140917

181.4. My heel was a little more sore this morning compared to yesterday. My left hamstring aches as well.

Hydration: 70

Evening strength session: Bench #130 4x7.

Seated row #85 4x10.

DB lateral/front raise #20 3x10.

Tricep press 3x10.

Leg press #180 3 x10. My left knee hurt a little doing the last set. My left leg is having some issues right now. What's up with that?

140916

182.6. My sleep was interrupted last night. I woke up several times. My foot wasn't too sore.

Hydration:80

Evening session: dflex, 5 mile 9:00 / mile (easy tempo) and stretch. 

Analysis: My foot hurt a little at the start and some at just over 4 miles. Good run otherwise.

Shoes: Saucony Ride 6.

140915

Sand Tiger volleyball: We won 2-0 yesterday. I played pain free.

182.2. I feel fat.

Mid-day grind: Dflex, 5 miles easy, foam roll and stretch. 

Analysis: My foot hurt while running but it didn't increase my pain. My times were not great and I'm ok with that. 

Shoes: Saucony Ride 6

Evening strength session: Bench #190 5x1, 170 4x3, 150 5, 2x7. 

Dumbbell row #50, 4x7.

Dumbbell shoulder press #35 4x35.

Lying tricep #45 1x7, 55 3x7.

Bicep curl #55 4x7.

140913

I got some sleep last, yay!

Morning grind: 6 miles easy.
Analysis: I warmed up in the hot tub and cooled down by icing my sore foot.
Shoes: Saucony Ride 6.

140912

Morning grind: 5 miles easy
Analysis: Heel pain
Shoes: Ride 6

Evening strength: Bench #155 5x5.
Lat pulldown / pull ups #120 140, 4x5

140911

181.2. Again! My legs are a little sore from the squats yesterday.

Lunch grind: Bike x 30', core and stretch.

I'm incredibly sad tonight because Justin has taken a job in Reston Va. I know it's a wonderful opportunity for him but I don't understand leaving the things you love. It's not looking like I'll get much sleep tonight.

Worse night ever.

140910

181.2. I'm still dealing with my left heel pain and haven't ran since Saturday. I've been icing, strengthening and doing rom activities with limited success.

I made an appointment with Dr. Pesut.

Evening strength session: Bench #185 4x7.
Hammer Row #140 160 3x8-10.
DB lateral/front raise #20 3x8-10.
Squat machine #160 3x8.

140908

Sand Tiger volleyball: Last night opened our indoor season at Deane Hill. We had a pretty convincing 2-1 win. My heel hurt during warm ups but I didn't have any pain during the game.

181.2. For the past two nights I've worn my PF brace and my heel may be getting some better. I think I need to lay off the speed work for a while.

Noon session: Bike x 30', core and stretch.
Analysis: It was necessary for me to forego my run. The risk of further injuring my heel is too high. I'm considering not running till Thursday.

Evening strength session: Bench #185 5x1, #165 3x3, #145 3x5-7.
Dumbbell Shoulder press #35 4x5-7.
Dumbbell Row #50 4x5-7.
Lying triceps extension #45 4x5-7.
Barbell curl #45 4x5-7.

140906 Day & Zimmerman 3k

I got a new 3k PR today 13:00. I was disappointed that I didn't break 13, but I think they got my time wrong. I passed a lady at the finish and they gave her a 12:59 in front of me. This pisses me off a little. Other than that, a 17 second PR is nothing to scoff at.
Analysis: My left heel did ease up enough to allow me to compete. I forgot my Garmin; ran naked. I pushed hard throughout the race.
Shoes: I warmed up in Saucony Ride 6 and raced in Nike Lunaracer +3.

Photograph evidence to my claim that I finished in front of the 12:59 lady.

140905

Morning grind: Dflex and 3 mile shake out.
Analysis: My left foot hurt from the start. I stretched frequently throughout and it was a little better at the end.
Shoes: Saucony Ride 6.

Bench: #150 7,6x3.
Dumbbell press: #40 5x4.
Lat pulldown (dual): #50 7x1, 60 5x3.
Dips: 5x4.
Dumbbell curl: #30 5x4.

140904

178.6.

Morning grind: Dflex, drills, 5 mile easy progression, 4 x 400m (1:35-1:30) and dflex. At the gym I did core and stretch.
Analysis: This was a good run. I felt good throughout. I took energy chews at 2 and 4 miles. I had some post run left heel pain.
Shoes: Brooks T7 Racer.

140903

180.2.

Last night Sand Tiger volleyball played poorly and lost to a team we had never lost to before. We made at least 15 unforced errors. Even with our poor performance we finished in the top 6. That wound up our 2014 outdoor campaign. Indoor begins Sunday.

Evening strength session - Leg Press 180 1x10. Bench 120 5x7. Shoulder front and lateral 17.5 3x10. Dumbbell row 45 3x8. Knee ext. 35 2x12. Knee flex 30 2x7.

140901 Hal Canfield Mile

All things considered it was a good race. KTC has me at 6:16 and my Garmin had me at 6:14. I hoped to see a chip time around 6:13 or less. Oh well.

Evening strength session - upper body, bench #175 5x1,  155 3x3, 140 3x5 

140830

7 mile run with Roadkill Runners.

140829

Evening strength session - bench #145 5 x 3, back, shoulders, and arms. 3-4 sets of 5-7.

140828

178.2.

Morning grind - dflex, drills, 5 miles easy progression, 4 x 200m with 200m IR and dflex. At the gym I did core and stretch. 

140827

176.2.

Sand Tiger volleyball: Our end of season tournament got underway last night. We came in as a 3 seed. We won our first match after a slow start. We lost our second match by playing poorly. In the third match we trailed 29 to 27 before coming back to win 31 to 29. The fourth match was probably our best of the year. Even with a slow 1 to 9 start, we came back by out scoring our opponent 30 to 15 for that point. We were all very exhausted.

This morning my heel hurt terribly. After only a few minutes it quit and hasn't hurt since. This heel pain is hard to figure. 

140826

178.6. No sweets or alcohol yesterday. My goal is to abstain through my race on Labor day.

Morning flow - dflex, drills, 2 up, 4 x 1/4 (1:30 - 1:34) with 1/4 IR, 2 down and dflex. At the gym I did core and stretch. My left heel is hurting and I'm icing as I type.

140825

182.0. I picked up a couple pounds while on vacation. No issues though, but it's back to the grind today.
Justin and I are setting a goal to bench 215. The tentative plan is to do upper body 2 times per week and legs once. My 1RM is probably 190.
Noon session - dflex, 5 miles with 6 x 100m strides, dflex and stretch. The heat and humidity were rough but I didn't suffer much. My left heel is still hurting at times.
Evening strength session - bench 165 5x1, 145 3x3 and 135 3x5.

140824

This past week was an awesome vacation for the family. I did 4 mile beach runs on 5 mornings. All the runs were progression runs working down to 8:10. One other day we did a 2 hour SUP (stand up paddleboard) tour where we saw manatees and dolphins. I only did one strength session.

140818 Daytona Beach

Beach run number 2 is in the books. The temperature and humidity are high even early.

140815

178.6.

Morning grind - dflex,  6 miles with last mile in 7:24 and dflex. At the gym I did core and stretch. My heel hurts a little this morning.

Evening strength session - bike x 10', chest and back.

140814

178.2. I feel more rested today even though I was up 2 or 3 times last night.

Noon session - dflex, 5 miles with 4 x 100m strides, core and stretch.

Internet shoe shopping; what to buy? I've been training in Saucony Guide and Skechers Go Run 3. I want to try something new; maybe the Saucony Ride. Any suggestions?

140813

177.6. I a little sleep deprived today. Draggin!

Evening strength session - bike x 20, legs and shoulders.

140812

180.6.

Morning grind - dflex (includes drills and replaces AWU), 6 miles with a pick up (7:26) on mile 6 and dflex. The humidity was real. At the gym I did foam roll and stretch.

Volleyball - we lost game one then took the last two. We played pretty good overall. 

140811

181.4. I slept great but I feel like I'm getting a cold or I'm having allergies. I didn't run this morning I hope to get it in at lunch.

Noon session - AWU,  5 miles with 4 x 100m strides, AWU, core and stretch.

Evening strength session - bike x 15', chest and back.

140809

10 mile morning run in the books. Now, the rest of the day is devoted to recovery.

140807 Thursday Night at the Track

4 x 800. KE Masters Elite. We finished third with a time of 10:37.60.

Friday morning and I'm up early for a 5 mile trail run. I didn't sleep well last night. The run started badly for me, I was exhausted after a mile. About halfway through I got to feeling better. It ended well. I napped and did the hot tub for recovery. 

140806

178.4. I'm a little sore from volleyball and Monday's strength session. My foot is doing okay.

Evening strength session - elliptical x 8', legs and shoulders.

140805

180.0. This was my second successful morning of getting up when the alarm goes off. I'm a little tired, but once I'm up I know I can make it.

Morning grind - AWU (updated to include drills), 6 miles, the first 5 were an easy progression down to 8:40. Finished with an easy mile with 4 x 100m strides and AWU. At the gym I did core and stretch.

Lunch walk - 1.5 miles in 29:31.

Volleyball - We won 3-0 tonight. Our passing was much improved. 

140804

Morning grind - AWU,  5 miles (some trails), and AWU. At the gym I did core and stretch.

Evening strength session - chest and back, body weight exercises.

140803

182.4. The weekend always gets me. 

Items to address:

KE Masters Elite

Thursday night I'm running a 4 x 800 with Rodney Grugin, Adam Sullivan and Bobby Holcombe.

Naproxen SodiumTwo of the Roadkill Runners were sharing with me the benefits of taking Naproxen Sodium.

Speed work
I'm changing my opinion of how often and how much speed work I do. 

140802

10 miles easy with the Roadkill Runners.

140801

179.4. My left foot is paying dearly for feeling so good while doing speed work yesterday. It's not really sore to walk on, but the tennis ball makes it scream. I wish there was a resolution to this. 

140731

179.4. I woke up a couple times before the alarm went off.

Morning grind - AWU, 1.5 up, 10 x 200m (45.8, 44.4, 45.4, 42.2, 43.1, 42.3, 44.1, 45.3, 45.5, 43.2) with 200m IR, 1 down and AWU. At the gym I did core and stretch.

I felt better running today than I have in a while. My left foot is still hurting post run. 

140730

179.8. I'm up but feeling a little battered from speed work and volleyball. I need to drink more water.

Evening strength session - bike x 3', legs and shoulders. Squats #135 x 5, #185 x 3, 4.

140729

180.4. I think I'm tired of / from running.

Morning grind - AWU,  2 up, 4 x .45 mile with full recovery, 1.25 down and AWU. At the gym I did core and stretch.
Following my final rep of speed work I experienced a breathing issue. This hasn't happened in a while.

Volleyball - The Sand Tiger beat previously unbeaten Irish Setters. 2-1.

140728

Moon session - AWU,  5 miles with 4 x 100m strides and stretch.

Evening strength session - bike x 20', chest and back

Ab challenge -
Sit ups (115)
Crunches (180) 25, 20, 25, 20
Leg lifts (62)
Planks (110)

140727

Ab challenge - 
Sit ups (110) 25 x 3, 20, 15
Crunches (170) 20 x 8, 10 
Leg lifts (60) 15 x 4
Planks (100) 40, 30 x 2 seconds

140726 Karns Community 5k

It's race day and I'm having IBS. I struggled through the 5k in around 23 minutes. It's not too disappointing; there are always going to be not so good days. I hope this hot and humid summer running leads to faster fall racing. 

I'm working on my plan. I just signed up for the Hal Canfield Milefest. I'll be hunting a PR.

Ab challenge -
Sit ups 20 x 4, 25
Crunches 20 x 8
Leg lifts 15 x 4
Planks 35, 30 x 2 seconds

140725

Morning grind - AWU, 3.5 miles with 4 x 100m strides and AWU.

This was a chill kind of day. I finally was home to make some blueberry pancakes. That was yummy. I did 20' in the hot tub, read some comic books and took a nap.

Evening strength session - bike x 30', legs and shoulders.

140724

178.4. Up and and at it.

I'm having a bit of a dilemma today. I had a 800m race scheduled and I no-showed. I'm not sure if feeling bad or just anxious about the race.

Ab challenge - goal 100, 150, 58, 90
Sit ups 20 x 5, crunches 25 x 6, leg lifts 15 x 2, 14 x 2, planks 45 seconds x 2.

140723

177.0. I'm so tired and my body aches.

Evening strength session - bike x 15', chest and back.

Ab challenge - goal 95, 140, 55, 85
Sit ups 15, 20,10 x 2, 2 x 20, crunches 15 x 3, 15 x 4, 20, 15, leg lifts 15 x 3, 10, planks 45 & 40 seconds.

140722

177.4. I woke up at 3 and still feeling pretty good.

Morning grind - AWU, 2 up, 4 x 200m hills, 2 down and AWU.

Volleyball - we won 2 of 3. 

Ab challenge - goal 90, 130, 52, 80
Sit ups 10 x 3, 15 x 4, crunches 25 x 4, 15 x 2, leg lifts 20, 15, 17, planks 40 seconds x 2.

140721

180.4. 

Evening grind - AWU, 6 miles and stretch.

Temperature 88, feels like 91, 0 mph N wind, Humidity 52%. My ass is officially kicked.

Ab challenge - rest day.

http://m.runnersworld.com/high-school-profiles/cross-training-to-the-top This is an article on cross training doubles. The theory is that every 10 minutes of cross training is equal to 1 mile running, if the intensity is high enough. I may try to incorporate this into half marathon training. 

140720

Ab challenge - goal 85, 120, 50, 75
Sit ups 85, crunches 120, leg lifts 50, planks 75 seconds.

140719

Ab challenge - goal 80, 110, 48, 70
Sit ups 80, crunches 110, leg lifts 48, planks 70 seconds. Goal achieved!

140718

It's 9 o'clock and I'm still lying in bed. I need to rise and grind.

Late morning grind - AWU, 1 mile up, 10' tempo x 2 (7:53 & 7:36), 1 down and AWU. 

Ab challenge - goal 75, 100, 45, 65
Sit ups 75, crunches100, leg lifts 30, planks 65s

140717

178.6.

Morning grind - AWU, 5.5 miles, AWU,  stretch and foam roll.

Lunch - 1.5 mile walk.

Evening strength session - bike x. 15', legs and shoulders.

140716

177.6.

Morning grind - AWU,  1 up, drills, 4 x 200m (42-40), IR (200m walk), 1 down,  4 x 100m strides and AWU. At the gym I did core and stretch.

Lunch - 1.4 mile walk.

Ab challenge - goal 70, 90, 42, 60
70 Sit ups, 90 crunches, 42 leg lifts, 60s planks

140715

179.4. I woke up at 4 and went back to sleep. It was a little rough getting up to workout.

Morning grind - AWU, 5 miles plus 4 x 100m strides,  AWU. At the gym I did core and stretch.

Volleyball - we won 2 out 3.

Ab challenge - goal 65, 85, 42, 55
65 Sit ups, 85 crunches, 42 leg lifts, 55s planks

140714

179. I slept good last night, but I need to go to bed earlier.

Saturday's race and getting to bed late has left me with tired legs. I need to plan carefully for my next races.

26 Karns Community 5k
25 rest
24 800 or 1500m at Thursday Night at the Track
23 rest
22 easy
21 speed short
20 rest
19 easy
18 speed long
17 easy
16 speed short
15 easy
14 rest

Evening strength session - ab challenge 60 sit ups, 75 crunches, 40 leg lifts and 50s plank. Bike x 15', chest and back (bench 185 x 2). 

140713 Crazy 8

Yesterday I ran the Crazy 8 for the 6th time. I finished in 38:52. I finished 34 seconds faster than last year and 131 places higher overall, but 7 places down in my age group. Go figure?

My race effort and late night have left me feeling pretty tired. I need a short recovery period and moving forward plan.

140711

I slept great last night. It's about time.

Evening strength session - ab challenge: sit up 50, crunches 50, leg lifts 30, plank 38s. wall ball and shoulder bands.

140710

180.4.

Morning session - AWU, 5 miles with 4 x 100m strides and AWU. At the gym I did foam roll and stretch.

Ab challenge - 45 sit ups, 30 crunches and leg lifts, and 35s plank.

140709

180.6.

My toe is still hurting and my lower back is a little sore.

Evening strength session - bike x 15, chest and back. Mostly body weight stuff.

140708

182.

Tuesday morning at the Track:
AWU, 1 up, drills, 3 x 400m (1:44.9, 1:38.5, 1:42.3) with 200m IR, 800m (3:26), 3 x 400m (1:39.8, 1:37.3, 1:35.8) with 200m IR, 1.5 down and AWU.

At the gym I did Dflex, core and stretch.
I'm experiencing some right foot/toe pain, similar to that I felt after the Fireball. 

The Sand Tigers were back at it last night and we seem to be getting worse. We lost 2 out of 3.

Ab challenge - 40 sit ups, 20 crunches and leg lifts and 30s plank. This one hurt a little.

140707

Morning session - awu, 5 miles with 4 x 100m strides and awu. At the gym I did Dflex, core and stretch.

Evening strength session - bike x 12', ab challenge, legs and shoulders. 

140706 Fourth of July Weekend

This was a very tiring weekend even though it was a 4 day one.

On Thursday I ran the Pilot Fireball 5k. This was my 10th time running this race. I finished 5th in my age group and 187 overall in 22:38. A minute and a half improvement over last year.

Friday we went to the lake and played corn hole; Justin and I were almost unbeatable. We only lost 2 or 3 times all day.

Saturday I did a 10 mile run. Our first mile was easy at 10:20, but then Laura, who I hadn't met before, and I took it out a little faster. I did not know it at the time she was a post collegiate middle distance runner. We knocked out some decent mile times for a long run.

140702

179.4.

Evening strength session - bike x 15', D1 30 day ab challenge, chest and back.

140701

179.4.

Morning session - AWU, 1 up with drills,  12 x 200m with 200m IR, 1 down and AWU. At the gym I did Dflex, core and stretch.

The humidity this morning was awful. I probably lost 2-3 pounds from sweating. The hydration project (100-120 ounces per day) is critical.

140630

179.4. I'm up early getting ready to run and it dawns on me that this year is half over.

Morning session - AWU, 5 miles easy with 4 x 100m strides and AWU. At the gym I did Dflex, core and stretch.

Evening strength session' bike x 12', legs and shoulders.

140629

Yesterday I did a 10 mile run with the Roadkill Runners. This was my first 10 miler in some time. 

Sometimes I think I know what I'm doing, other times I don't.  Sometimes I just change my mind and I go from one thing to the other. I find it hard at times to stay on point. I won a state championship in 200 meters and then I wanted to be an 800 meter runner. I decide I want to do a half marathon to give me some base for the upcoming summer track season, now I'm not sure what I wanna do.

Pick one. Why? 
Stay motivated. Why? 
Have fun instead? 

140627

180.4.

Morning session - AWU, 5 miles easy with 4 x 100m strides and AWU. At the gym; Dflex, core and stretch. 

140626

180.2. First time in the 180s in a while.

Morning run - tennis ball, AWU, 6 miles (9:00, 9:00, 9:06, 8:55) with 3 x 1/4s (1:50, 1:46, 1:47) and AWU. At the gym I did Dflex, core and stretch. I felt really good during and after this run. Stronger!

140625

179.0.

Evening strength session - bike x 10', chest and back. Bench #135 x 5, 155 x 5, 185 x 2.

140624

179.2. I slept OK but woke up too early. 

Morning run - Dflex, drills, 5 mile progression (9:36, 9:26, 9:19, 8:41, 7:49), stretch. At the gym, Dflex, core and stretch. 

140623

178.4 this surprised me. I thought after a weekend of HeroesCon I would be over 180. Yay! I did not get up this morning to run, still recovering from our trip.

My running took a milage hit this weekend. I only got in 2, 2.75 mile runs, but my time on my feet was ridiculous though.

Noon session - I know I said it's too hot to run at lunch but I had to. Dflex, drills, 4 miles easy with 4 x 400m strides,  stretch and core.

Evening strength session - bike x 15', legs, shoulders and core.

140618

177.6.

Noon session - dflex, 5 miles easy with a slight pick up on mile 5, stretch and core. It's officially too hot to run at lunch. Weather - 88 degrees, feels like 93 with 55% humidity.

Evening session - bike x 15', chest and back,  bench #135, #155, #165

140617

I don't know what was going on last night, I was up 2 or 3 different times. I turned my alarm off with the thought of I'm not going to be able to run today. Well, I woke in time and was only a little late getting out the door.

Morning track session - dflex, 1 up, 4 x 400m, 2 x 800m, 4 x 400m, 1 down and stretch. At the gym I did more stretching and core. My body held up better than I thought it would.

140616

179.

Morning run - stretch, dflex, 5 miles easy with a slight pick up for the last quarter. At the gym I stretched and did core. I ended up with a skin irritation on the lateral side of my right foot. I may need a little more break in time for the new shoes. 

140615 Father's day

This is the first weekend in as long as I can remember that I had 2 naps. I guess Saturday at Splash Country wore me out.

The family got me a pair of Sketcher Ride 3 running shoes for Father's day. I took them out for a spin this morning. 6 miles with a last mile pick up. I like them.

While I was running I think I decided to go back to training myself. It's not that KE wasn't helping, it was. I'm just ready for something else and there are going to be possible lay offs in October with the new reorganization. I'm also not saying I won't go back.

140613

178.4. I slept much better last night.

Noon session - dflex, core, 5 miles easy, stretch and more core.

Evening strength session - bike x 15', legs and shoulders.

140612

178.2. I slept great but woke up at 4:15. I'm tired.

I got the stitches out of my lip. Dr. High said it was precancerous but benign. He suggests I wear sun screen on my lips. 

Evening run - dflex, 5 miles easy with 4 x 100m strides. 

140611

179.2. I'm a little surprised to still be under 180 after having Mexican and ice cream last night. I turned my alarm off last night thinking I would sleep in a bit, but that didn't happen. I was up by 4:15.

Morning session - dflex, 5 easy with a slight pick up on mile 5 (8:00) and stretch. At the gym I stretched more and did some core.

Evening strength session - bike x 15', back, biceps and core.

140610

179.4. I like seeing those numbers below 180.

Morning session - dflex, 4 miles easy, 2 miles hard (7:48, 7:35 my goal was 7 but that wasn't realistic), stretch and core. My body held up well.

140609

180. I'm feeling a bit down today about where I'm at physically. It really seems like I can't make much progress due to injury.

Morning run - dflex,  core, 5 miles easy, stretch and hip abductor x 25.

Issues while running: 

1. Right adductor - no pain just noticeable
2. Left knee - no pain just felt popping, maybe less stable 
3. Left foot - no pain, felt like something was in my shoe 
4. Lip - stitches started bleeding

Issues after running:

1. Left foot - heel pain upon standing after sitting for an hour or so

Evening strength session - bike x 15', chest and triceps; incline bench (#115, 125, 135)

Left adductor bruising

140607

I haven't worked out since Wednesday. Here we go.

Bike x 15', Kettle bell swings, Wall ball, Squats, shoulder press.

140604

177. I slept better last night but I was still up by 5:15. My adductor was sore but not bruised. 

Evening strength session - bike x 15', back, biceps and core. 

140603

179.8.  This was after having breakfast and with running clothes on. I like the direction this heading.

I didn't sleep too well last night, but I was able to get up at 5:30 and run.

Morning track session - dflex, core, 2 up, 9 x 400m (1:42.8, 1:38.1, 1:34.4, 1:34.8, 1:33.9, 1:33.7, 1:31.4, 1:32.6, 1:31.3), 1.25 down, stretch and foam roll. I felt some right adductor tightness on the 9th 400. I tried the 10th but shut it down around 150.

Evening volleyball - we won 2 out of 3 matches and advanced to next week. 

140602

180.2. I didn't gain any weight on vacation. Yay!

Noon session - dflex, 4 miles easy with 4 x 100m, stretch and foam roll. I'm having some left knee issues today, but it didn't affect my run.

Evening strength session - bike x 15', bench #135, 145, 155 3 sets of 5, triceps and core.

140601

I'm back from the beach and I think I'm ready for some summer training. First let's review the issues.

1. My right foot was injured a week ago Friday. I believe it was due to my compression socks. I won't be wearing those any more. 
2. I'm still having plantar fasciitis symptoms on my left foot. 
3. I had a little tweak of my right adductor,
4. and, as always I have some left hamstring issues. 

It would be useful to tighten up my diet. 

I ran an easy 7 miles this morning. Completed training notes. 

140527

I had to forego my planned run today. I had planned to rest my foot today. I should have warmed up prior to throwing ball on the beach. I tweaked my right adductor.

140526

On Saturday we raveled to the beach.

The Brookgreen Gardens 5k was a great training run and race. I didn't PR, but that's OK. The race was at 6:30 pm and the temp was low 80s. The course was nice, about a 1/3 of it was cross country but flat. At the 5k mark (the course was a little long according to my Garmin) I was at 22:55. I was able to eke out a 3rd place age group finish.

I'm having foot issues. After my easy run Friday the arch of my right foot hurt a little. I was able to do an easy 4 mile run this morning. The funny thing is, it hurts worse when I'm wearing shoes. I'm drinking a lot and stretching.

140523

Noon session - AWU, 3 miles easy, 4 x 100m strides and stretch.

Strength session - machine squats, pull downs , rows, shoulder press, shrugs, biceps and core.

140522

Evening session - 800m warm up, Dflex, core, 2 up, 8 x 200m (35.98, 44.06, 43.05, 47.06, 45.64, 47.11) with 200m IR, 2 down and stretch.

140521

180. I haven't seen the 170s in a few weeks. That's ok, the plan seems to be working.

I slept great but woke up early.

Morning flow - tennis ball, foam roll, bridge x 15, clams x 20 and plank.

Evening strength session - bike x 15', chest and triceps.

140520

182. I didn't sleep as well as I would have liked, but I was able to get up and run. This was my second day in a row. Yay!

Morning session - LM, AWU, 6 mile progression run (9:13, 9:08, 9:03, 8:38, 8:18, 7:54) and stretch.

The great thing about running early is, I'm done. The bad thing about running early is, I'm so tired by 3 P.M.

140519

I was able to get my run this morning which was a first.

Morning session - LM, leg swings, 4 miles easy and stretch.

140518

Yesterday morning I woke with some gut trouble which I related to possible cross contamination from dinner at the Cheesecake Factory.

I went to the receiving of friends for Jim Noey's son. In my life I have done many stupid things. I have been either very lucky or blessed.

I got my run in but not till 5 or 5:30. 5 miles easy.

140516

182. I woke up a little tired.

A.M. flow - tennis ball and foam roll.

Noon session - dflex, 3 miles easy, stretch and foam roll. My left heel hurt a little on the run.

Evening strength session - bike x 15, 6 sets of 5-7 for legs and shoulders with 3 sets of kettlebell swings. 

140515

181.2. I slept last night. Yay!

Evening track session - dflex, drills, 2 up, 800m TT, 2 x 200m, 1.25 down and stretch. I was very anxious about the TT, feeling as nervous as I might before a track race. Alan was my pacer, he was running about a 1:17 pace and I was shooting for 1:20. I experienced butt lock with about 300 to go and finished in 2:43 and change. This was my second fastest 800 ever and if needed I could have opened up a little more on the last 100. Overall I was very pleased.

140514

Last night was terrible; I probably slept no more than 3 hours. 180.2.

Evening session - LM, dflex, 4 miles easy (this first was considerably easier, downhill with a tail wind) and stretch. I didn't experience any heel pain.
Strength session - bike x 15', 8 sets of 5-7 for back and 7 sets of 5-7 for biceps (low intensity)

140513

Holy shit! 180.6. 5 pounds in one day, I must have been bloated.

A.M. flow - stretch, tennis ball x 2, plank, bridge x 12 and clams x 20.

Noon strength session - dflex, core, squats #115 3 x 5, Free Motion chest press and pull down 3 x 5

Volleyball - We won 1 of 3. We were not full strength and should have won game 2. 

140512

Snap back to reality! 185 (the weekends and killing me)

Saturday I enjoyed a destination run with KE. I did 5 miles around 9 minute pace. My heel wasn't too big of an issue. The rest of the day was spent moving Justin.

Sunday was mother's day. We ate too much and walked around downtown. It was a great day.

A.M. flow - tennis ball x 2, hip flexor and calf stretch, bridge x 12, clams x 20 and plank.

Evening session - 86 degrees LM, dflex, 2 up, drills, 6 x 400m (1:27.8, 1:32.0, 1:29.3, 1:27.8, 1:28.4, 1:29.4), 2 down and stretch. 

140509

The morning began at 6 and I was feeling pretty good. My foot wasn't too big of an issue. I soaked the sore spots in the hot tub.

Morning session: LM, dflex, 2 miles up, drills, 2 x 200m (45, 51), 4 x 800m (3:14.5, 3:13.9, 3:09.1, 3:07.4), 2 x 200m, 2 down and stretch.

Massage therapy, I've got sore spots.

140508

181.2

I'm up and at early again this morning although I didn't sleep so well.  I woke up at 2 then dozed till 6. My foot doesn't feel too bad.

Morning flow - tennis ball for PF x 2, hip flexor stretch, bridge x 12, plank and clams x 20

140507

182

I saw improvement with both of my issues. I was able to get up and moving 6 and I was at work by 7:15. My foot wasn't as sore as it was yesterday.

I am having some GI trouble which is probably related to the Wild Wing Cafe last night.

Morning flow - lots of tennis ball for my feet, hip flexor stretch 2 x 30s, bridge x 15 and clams x 20

Noon session - dflex, core, 4 miles easy with 4 x 100m strides and stretch. Strength pull ups 2 x 6, push ups 2 x 15, Australian pull ups x 10 and dips x 10

140506

180

I got two issues I'm dealing with today. One is physical, when I first got out of bed my left foot was so sore I could hardly walk. The other is my lack of discipline in getting up and working out.

Morning flow - tennis ball for my left foot x 3 and hip flexor stretch.

I had planned to cross train and lift at lunch but I decided against it.

We played volleyball and won 2 out 3. As usual, we started slow and lost a game we should have won. I didn't have any foot issues.

140505

182.

Morning flow - hip flexor stretch, clams x 20, bridges x 15 and tennis ball for my feet.

Evening session - dflex, 2 miles up, drills, 8 x 200m (40.9 average) with 200IR, 2 miles down and stretch. My left ankle hurt a little after this one. 

140503

Today was the Run for the Deaf 5k. 22:27. Eight fastest of my career. 

140502

Possible reasons behind my near panic attack. I just found out that one of my childhood friends has stage 4 cancer of the pancreas and liver.

The other possible reason is Justin and Kristen are moving home. This is not a bad thing, it only means things are changing. I guess on some level I don't handle change well.

Morning flow - hip flexor stretch, tennis ball, bridge x 15 and clams x 20

Noon session - dflex, core, 3.5 miles with 4 x 100m strides and stretch. 

140501

Morning flow - hip flexor stretch, tennis ball, bridge x 12 and clams x 20

Noon session - bike x 20', pull ups 2 x 6, push ups 2 x 15, Australian pull ups 2 x 10 and dips 1 x 10 and squats #95, #115 3 x 5

I was watching a movie and for no reason I started feeling funny and nearly had a panic attack. I did a good job not letting it get out of hand, but that makes twice this week. The first was during my interval training Wednesday. I thought I had them under control.

140430

Things are about to change at home with Justin moving back and Kristen home for the summer. I think this is affecting me more than I had realized. Maybe its playing into my feelings toward running. 

181.4

Morning flow - hip flexor stretch, tennis ball, bridge x 12 and clams x 20

Evening session - dflex, 2 up, drills, 2 x 1 mile (the struggle is real 7:02 & 7:09), 4 x 400m (1:25, 1:44, 1:43, 1:38) with 400IR .5 down and stretch. 

My right knee is aching, using ice and compression. 

140429

Morning flow - hip flexor stretch, tennis ball, bridge x 10 and clams x 15

Noon session - bike x 30 minutes and core

140428

I took Saturday and Sunday off and I've been taking Advil at night and I'm finally feeling a little better. I slept great last night but woke up early.

My weight was 185.2 today. I don't understand this, I didn't really overeat or drink.

Morning flow - hip flexor stretch, tennis ball, bridge x 10 and clams x 15.

Noon session - AWU, drills, ~3.5 miles with 4 x 100m strides and stretch. Strength - push ups 2 x 15, pull ups 2 x 6, Australian pull ups 2 x 10, dips 2 x 10 and squats #95 3 x 7.

140425

My body is trashed. I hurt all over but especially on my left side. I had my monthly massage and that helped, but I ran after and that probably undid everything.

Afternoon session - dflex, 2 miles up, 3 x 200m x 2 sets 3 minute IR between sets. I went to the gym to do my cool down on the TM and I couldn't run anymore. I did 20 minutes on the bike instead.
Strength - push ups x 30, Australian pull ups x 10 and dips x 16.

140424

This week has thrown me off schedule with my running. I've had a couple of really good weeks but this one has been a struggle. My body is tired which I'm hoping is a sign that its adapting and getting stronger. I've made a decision to add squats back into my weekly strength program.  I was at my running best and healthiest when I was squatting heavy. For my upper body I plan to do a hybrid Barstarz routine. 

Noon session - dflex , core, ~5.5 mile run and stretch. Strength - push ups 10 & 15, pull ups 2 x 6, dips 2 x 8 and Australian pull ups 2 x 10.

140423

Noon session - dflex, core, 4.5 miles with 4 x 100m strides and stretch.
Strength - pull ups 2 x 5, push ups 15 & 10, dips 2 x 8, Australian pull up 8 and squats #95 2 x 5.

140422

I slept good last night, but I was tired most of the day. I went for my lip biopsy and Dr. High prescribed a steroid cream to try for 2 weeks. If it is not improved NY then he plans to remove it.

My weight this morning was 179.4. 180 is the new 170. This evening we played volleyball. We won 2 out of 3. 

140421

This morning I did some hip flexor stretching.

Evening session - dflex, core, 2 up, 4 x 200m (43, 46, 45, 43),  1 mile (6:56), 4 x 200m (44,45,45,44), 2 down and stretch.

140420

Today I did very little and felt tired most of the day.

Yesterday was my long run.
Morning run: dflex, 10 miles, and stretch.

140418

I slept great and I slept in. My neck and left side upper back and shoulder still bother me at night.

Noon session - dflex, core, strength Free Motion shoulders, chest and pull downs 3 x 10 each, 3.5 miles with 4 x 100m strides, stretch and bridges.

140417

I went to the dentist today and now I to go for a biopsy on my lip. This is next Tuesday and I'm thinking it's going to suck.

Evening session - dflex, 2 up, 6 x 200m hills, 2 down and stretch. I'm really feeling all the speed work. More water and more stretching.

140416

I slept good last night. My neck is still an issue when I sleep. My body feels a little beat up from the heavy running load I've been dealing with.

140415

Diet and nutrition - 180.4.

Evening session - dflex, 2 up, 5 x 1000m, 2 down and stretch. This was another workout that was an ass kicker.

140414

Diet and nutrition - 181.6 this morning. How can you lose 6 pounds in 24 hours? I did have night sweats, but I can't imagine that it was all due to water weight. My diet was very good today.

Evening session - dflex, 4.5 miles easy with 4 x 100m strides and stretch. I felt great during this run.

140413

I struggled yesterday just to finish my 3 mile shake out. This morning my weight was 187. The only thing I can figure is that as my intestines have healed, my body is absorbing more calories and nutrients. Until I get my weight under control, my racing is going to be a struggle.

"What I can say, is when you’re running you find that despite the fact that you are feeling pain, you find that if you try to show the physical appearance of happiness you find this generation of energy inside your body. So, even if you are feeling a lot of pain, try to feel happy."

- Wilson Kipsang, 2014 London Marathon Champion

140411

Completed training notes.

I finally slept through the night and other than a sore back I'm feeling pretty good this morning.

Diet and nutrition - 181.4. I did binge a bit on potato chips last night and had a cocktail.

Morning session - dflex, drills, 2 up, 4 x 200m (38, 40, 38, 38), 2 down. 

LEGS
Ball Squat 3 x 10
Hip Adductor #70 3 x 10
Hip Abductor #70 3 x 10
Calf/Heel Raise 2 x 15

UPPER BODY
Incline Press #115 3 x 6
Seated Row #125 3 x 8
Dip/Pushup 6/10 x 2
Shoulder Shrug #35 2 x 8
Lateral Raise #15 2 x 8

MIDSECTION
Torso Rotation #10 x 10
Core 

140410

I woke up 4:30 with a headache. It finally went away when I ate.

Morning flow - tennis ball, foam roll and stretch.

Diet and nutrition - 180.4.

Noon session - dflex, core, 4.5 miles easy with 4 x 100m strides and stretch. I felt pretty good on this run.

140409

I didn't get enough sleep last night. I let a work dominate my thoughts and keep be awake. This is crazy.

Diet & nutrition - 180.0.

Morning flow - tennis ball, foam roll and stretch.

140408

I went to bed at 9 with the intentions of getting up early to run. That didn't happen. I was awake at 10:30, and 2 or 3. I feel OK in spite of that.

Diet & nutrition - 183.2.

Morning flow - tennis ball for PF, foam roll for hamstrings and calves and stretch. My left hamstring is a little sore.

Noon session - dflex, core, 2 up, 2 miles @15:06, 1 mile @7:17, 2 down and stretch.

Volleyball - we won 2 out of 3 after getting off to a very slow start.

140407

Lots to catch up on. I raced Saturday and finished 2nd in my age group. I was disappointed in my time and perceived effort. In reality I shouldn't be too disappointed, it was only 23 seconds off my 50-54 PR and only 2 have been faster in this age group.

Diet & nutrition - my weight has jumped up again. It's hard to believe this is so hard for me now.

Morning flow - tennis ball for my foot and stretch.

Noon strength session -

LEGS
Leg Press #90 3 x 8
Leg Curl #20 2 x 10
Leg Extension #35 2 x 10
Tibia Dorsi Flexion #10 1 x 20
Single-Leg Hip Flexion  #70 2 x 10

UPPER BODY
Shoulder Press #30 3 x 10
Free Motion Pulldown #70 3 x 10
Chest Press #50 3 x 10

MIDSECTION
Abdominal Exercise x 20
Low-Back Extension x 15

Evening session - dflex, 4.5 miles with 4 x 100m striders and stretch. This was a good run 8:48, 8:52, 8:54 and 9:00. My left hamstring did act up a bit. 

140404

I got a good nights sleep and I'm feeling pretty good. I'm still concerned about my left calf / foot. I think the PF is coming back.  I'm back to doing my maintenance exercises. I need to set up an appointment with Rayleana.

Diet & nutrition - 180.6. I'm up a little this morning but I think I know why. I ate out for lunch and dinner and had popcorn before bed. To much sodium.