140331

Last day of March, this year is flying.

My body feels good today. I do still notice some discomfort in my left upper trap and neck neck when I roll on to it at night.

Diet & nutrition - 183.2. I feel like my diet was good this weekend.

Noon session - core, bench #115 3 x 8, squats #95 3 x 8, seated row #140 3 x 8. 

Evening session - dflex, 4 miles easy, 4 x 100m strides and stretch.

I'm entertaining the idea of competing in the USATF Masters Nationals, July 17-20 in Winston Salem. 

140329

Diet & nutrition - WOW, I was 184 this morning. I was still 184 following my 10 mile run. If I don't get control of this I will need to lose 10 or more pounds.

Morning run - dflex, 10 miles easy,

140328

Diet & Nutrition -

Morning session - .25 up, dflex, 3 miles easy, core and stretch.

140327

Diet and nutrition - 183.4. I didn't eat many calories today although I may have made up for it tonight at dinner. Bobby said this in response to my diet "Also noticed you're going to cut sugar? Please be careful doing that. That is our gasoline in our sport. We cut too much then our runs become more fatigue like."

Evening track session - dflex, core, drills, 2 up, 2 strides, 6 x 200m hills, 2 down and stretch.

140326

I slept good last night and I feel much better today. I feel like I need to recommit myself to getting better. This has to start with attending practice and continuing to focus on my nutrition.

Diet and nutrition - 183. My bad intake today was 2 margaritas and popcorn; too much sodium.

Noon strength session - C2 x 5', core,  squats BW, #45, #95, #115 sets of 6, pull ups 3 x 5, high pull / press shoulder combo #65 3 x 5 each, one arm dumbbell bench #35 3 x 10

140325

I'm beginning my 54th year today and feeling a little blah. For some reason, maybe reducing my carbs, I have low energy.

Diet and nutrition - 180.4. I made several bad choices today. For lunch I had hamburger steak with french fries. I had a potato chip binge. I had a small glass of wine, a Cap and Cola and a beer. And I had a Hershey's bar. Let's move on now. 

I did not make it to my track session. For some reason Western Avenue was closed and traffic was stopped.

140324

I woke up a couple times last night but I think I got enough rest.

Diet & nutrition - 182.8.

Noon strength session - C2 x 5', core/stability (abs, hips, knee, lower back), pull ups 3 x 5, Jammer #50 3 x 10, shoulder, bicep, triceps combo #25, 2 sets each.

Evening session - dflex, 4 miles easy, 4 x 100m strides and stretch.

140323

I love Sundays because I can sleep in and chill all day. Last weekend it was a Firefly marathon, this weekend it's NCAA March madness.

Diet and Nutrition - 182. I am always surprised when I step on the scales. I'm adding decrease carbs to my nutrition plan.

Yesterday's morning run - dflex, core, 8 miles with pick up on last mile and stretch. Feeling fit and strong. I do need to get to Tom Black for at least a couple workouts a month.

140321

I slept great but woke up too early, around 5. I'm not as sore as last night. Morning flow - yoga.

Diet and nutrition - 181.6. My goal is 175.

140320

Diet and nutrition - unfortunately my weight doesn't seem to want to drop below 180. I can't remember the last time I was 175.

Morning flow - foam roll and stretch.

Evening session - dflex, core, drills, 2 up, 4 x 200m hills, 2 2 down and stretch. I've been sore since Tuesday and I'm hurting pretty good now.

I'm feeling stronger and more confident now and I haven't had a breathing episode in some time. I need to get back to practicing with KE.

140319

I slept great but still woke with lower back stiff and sore.

Diet and nutrition - 181. The next step ti take is to reduce my sugar intake. This will be a big step.

Morning flow - foam roll and stretch.

Noon strength session - bike x 5', knee stability exercise #25, bench #135 3x6, seated row #125 3x8, dumbbell shoulder press #25 3x8, bicep curl #25 2x5, core and stretch. 

140318

I had no issues sleeping last night. I am a little sore but feeling good.

Diet and nutrition - 180.6. I hope upping my protein is helping. I felt stronger on my run yesterday. I gave in to chips and salsa this evening. I had no alcohol. I did have a Hershey bar.

Morning flow - foam roll and stretch.

Evening session - dflex, core, drills, 2 up, 2 x 1 mile (in spikes), 2 down and stretch. Mile repeats kick my ass so hard. Mile 1 was 6:55, mile 2 was 6:53, but my form went to shit between 900 and 1000 meters and I had to stop to catch my breath. The 2 down was even a challenge.

140317

I woke up too early but I think I got enough sleep. My lower back is sore but not as bad as yesterday.

Diet and nutrition - I feel like I did ok with my diet over the weekend. I'm still not eating chips, I didn't have any alcohol yesterday and I increased my protein intake. I had some wine tonight and a Hershey's bar, but dinner wasn't bad.

Noon strength session - foam roll, core, seated row #110 3x12, bench #135 3x6, dumb bell press #25 2x10, step ups 2x10, pull ups 2x5 and sport cord for shoulder stability.

Evening session - dflex, 4 miles easy with 4 x 100m strides and stretch. I felt really strong on this run. It was a good feeling. I hope I didn't go too hard. It felt easy though.

140315

Diet and nutrition - I'm still not had any chips and I'm trying to cut back on my sweets.

Morning run - dflex, 7 miles with a pick up for the last mile, stretch.

140314

Diet and Nutrition - I've not been very hungry today. I did buy a new blender, whey protein and fruit. It's time to start increasing my protein.

Noon session - dflex, core, 3 miles easy with 4 x 100m strides and stretch.

140313

I slept good last night.

Diet and nutrition - 182.2. I need to quit eating the whole GF pizza. Splitting the pizza into dinner and lunch would be a better idea. I've concluded that since going GF my body is more efficient with food and my eating habits need to change. A second proposed change is to remove/replace Hershey bars. One possible replacement is ZenEvo Dark Chocolate.

Morning flow - core and stretch.

Evening session - dflex, core, drills, 4 miles easy, 4 x 100m strides and stretch. 

140312

I slept good last night, dreamed of building or remodeling a house. It was more like I was watching than participating. I wonder what that means. My body is sore today.

Diet and nutrition - 180.4. My protein intake is down today. I need to look into supplementing.

Morning session - stretch.

Noon session - C2 x 5', core, med ball toss, step ups 3x10, bench #115 2x8, #135 1x6, pull ups 2x5, foam roll and stretch.

Completed training notes. 

140311

My knee feels fine this morning and I slept great. I am having a little neck stiffness. I need to improve my posture while working.

Diet and nutrition - 180.6. Last night I felt like binging. After dinner I had a Hershey bar, a Jello cup and a chocolate pudding. Maybe my body was needing more fuel. Maybe a smoothie would be a good idea. Tonight I had wings and carrots. I also had a couple cape codders.

Morning session - core, stretch and foam roll.

Evening session - dflex, core, drills, 4  miles easy, 4 x 200 with 200 IR  and stretch. I didn't have any knee pain on the run. 

140310

I had some sleeping issues associated with the time change but I feel OK.

Diet - After Friday night's over indulgence I decided to make some changes. I'm adding a diet/nutrition section to my blog posts. My first dietary change is cutting out/back on my consumption of chips.

Morning flow - core and stretch.

Evening session - dflex, core, 4 miles easy and 4 x 100m strides and stretch. I had some left knee pain during my run. 

140308

Friday March 7th. 

Noon session - dflex, core, drills and 3 miles easy stretch. Pull ups 3 x 5. This run was harder than it should have been.

Saturday March 8th. 

I went out last night and ate too much and stayed up too late. I paid for it this morning. I had to cancel on my morning run group. I was able to get in my long run. 

Morning session - dflex, core, 6 miles with a pick up on the last mile and stretch. 

140306

I held a dying man's head in my hands last night. I'm not sure how that makes me feel. As we were leaving the softball game an older man collapsed in front me. We helped until the EMTs arrived which seemed like forever but was probably not long at all. The old man made it to the hospital was I suspect he never regained consciousness as he passed away early the next morning.

Evening session - dflex, core, 4 miles easy 4 x 100m strides and stretch.

140305

I slept good last night, but I have a little bit of a head ache.

Morning session - 15 reps each of push ups, bridge and prone alternate arm/leg lift. 15 count each for front and lateral plank. Stretching for feet and quads.

Noon strength session - my core routine (see above), bench press #115, dumb bell shoulder press #25, seated row #110 and step ups 3 sets of 8 each. Pull ups x 4.

I need to lose about 10 pounds!

140304

I up early but not feeling too tired.
Morning session - 15 reps each of crunches, bridge, clams, push ups and prone alternate arm leg lift.

Evening session - dflex, core, drill, 3 miles easy, 4 x 200m with 200m IR and stretch. I had a tough time pacing today, my 200s were 40, 48, 41 and 45. My goal was 44-46. 

P.M. recovery - foam roll, stretch and hot tub. 

140303

I had another night of interrupted sleep.
Morning session - foam roll and my core routine.

Evening session - dflex, 4 miles easy, 4 x 100m strides and stretch. 

140301

Morning session - my core routine, dflex, core, 5 mile easy and stretch. I had a little post run left knee pain.