140128

It's another blustery winter day but this time we have snow to go along with the cold. My workout will be moving inside for the 4th time this season.
Evening session - dflex, core, TM - 2 up (18:11), 20' tempo (2.62), 2 down (18:56) and stretch.

140127

This begins my 3 week count down to the MB half.
At work and I'm feeling again like I'm getting a cold. Sometimes, I think I'm allergic to our office. I'm taking rounds of vitamin C and zinc.
Evening session - dflex, 4 miles easy, 6 x 100m strides and stretch.
Post run session - foam roll, stretch, crunches, pull ups (3 x 3) and hot tub.

140126 Calhoun's 10 miler

Yesterday was the Calhoun's 10 miler. This was my first time at this distance. To say the race was hard would be an understatement. The course was hilly and there were wind gusts up to 35 mph. On top of it all, a turn sign blew down and me and a couple other guys ran off course for a quarter mile.
That being said, the race left me confident about my upcoming half.
My splits: 8:32, 8:12, 8:12, 8:09, 8:06, 8:10, 8:02, 8:21, 8:55, 7:37
I finished 4th in my age group.

140124

It is amazing how much better I feel after sleeping through the night. I think I will be OK for the race tomorrow. Albeit cold!
Noon session - dflex, core, 3 miles easy and stretch.

140123

I slept poorly last night and I'm feeling pretty rough today. Thank goodness I don't have to run. I signed up for the Calhoun's 10 miler hopefully I won't be sick.

140122 - Shut up and run

Evening run - dflex, 5 miles easy with a slight pick up at the end and stretch.

140121

I'm sleeping well but still feeling tired. My throat is a little sore for a second day, I hope I'm not getting sick. If I am, better now than before my race. My lower back is sore this morning as well.
Evening session - I had to take it inside today. Dflex, core, 2 up, 4 x 200 (6' pace), 1 mile (7:10), 4 x 200 (6' pace), 2 down and stretch.

140120

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

140118

AM workout - dflex, core, 8 miles easy and stretch.

140117

Recovery flow - foam roll, stretch and hot tub.
Noon session - dflex, core, drills, 2 miles up, 8 x 200 hill repeats, 2 miles down and stretch. Gym session - one arm dumb bell press #30 4 x 10, kettle bell swings and high pulls #30 4 x 5 each, TRX row 4 x 8, hip abduction #55 x 15, pull ups 2 x 4 and Free Motion wood chop and shoulder extension.

140116

179. I had another good nights sleep, but I had a hard time waking up.
Noon session - dflex, core, 4 miles easy, 4 x 100 strides and stretch.

140115

178. One month until my half.
Last night's track session was a good one. I'm feeling strong. I am a little sore today and glad that I have cross training instead of an easy run.
Noon session - C2 x 500m, dflex, core, GB combo row #90 3 x 8, #45, #70 3 x 8, push press #85 3 x 5, shoulder combo.

140114

I had another restless night. I woke up at 2 thinking it was time to get up. I dozed on and of the rest of the night.

Evening track session - dflex, core, drills, 2 miles up, 5 x 1000, 2 miles down and stretch. 

140113

This begins my 7th week of training with KE. Last week I had 2 firsts; my first 40 mile week and my run first run over 10 miles.
Noon session - dflex, core, 4 miles easy TM, 6 x 100m strides and stretch.

140112

Today I completed my first run over 10 miles. I did 12 miles with the last mile at 7:41. I felt much better today.

140111

I'm pretty much a hot mess today, my calves are sore and my entire lower body is achy. I'm pushing back my long run until tomorrow. I've been going easy on my easy runs, but maybe I've slacked on my water intake.
Recovery flow - yoga, hot tub and increased water consumption. I'm also using my magnesium spray and calf compression sleeves.

140110

Evening session - the stick for my calves, dflex/active warm up, 2 up, 8 x 200m hills, 3 down, the stick  and stretch.
Recovery flow - hot tub, stretch, foam roll and yoga.

140109

Noon session - Dflex, 5 miles easy, and stretch.
Strength - seated row #110 3 x 10, chest press 3 x 10 and shoulder press 3 x 10.
I had right calf pain during my run. I hope that doesn't turn into a bigger issue.

140108

Evening session - active warm up, 2 miles up, 3 x 1 mile (7:04, 7:07, 7:06), 2 miles down and stretch.
Earlier today I had a queasy feeling in my gut. I was fine during my run and for some time afterwards. However I did go to bed with some gut issues.

140107

This is fucking awesome, I've slept maybe an hour. This was my post at 12:30 last night. I finally got some sleep and feel pretty good.

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

140106

My sleep was interrupted last night, but I'm not to tired. My right knee still is hurting occasionally. Morning flow - yoga.

Evening session - Dflex, core, 5 miles easy on TM and stretch. I had no knee pain with the run, but a little hamstring pain. I guess my old body isn't dealing with the cold too well. 

140104

Dflex, 10 miles easy, 2 x 100m strides and stretch. Today I had a couple issues my right leg. It started with the piriformis, then posterior knee and has left me with a sore inner thigh.
37.13 miles for the week.

140103

Dflex, core, 5 miles easy and stretch.

140102

5 miles easy
Strength - core, leg press #90 3 x 15, leg curl #20 2 x 10, bench #115 3 x 10, seated row #110 3 x 10, dumb bell press #20 3 x 10, pull ups 2 x 5 and stretch.

140101 Calhoun's New Years Day 5k

New year's day 2014.
I'm up early getting ready for the Calhoun's New Years Day 5k.
22:27 a 50-54 PR. I still have a lot of work to do, but I like where this is heading.