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.

140403

I didn't sleep well last night. I think my left foot is about to create some issues for me.

Diet & nutrition - 178.8. Its finally working.

140402

I stayed up too late last night and woke up a couple times. My body is tired. Yesterday's track practice was tough.

Morning flow - tennis ball, foam roll and stretch.

Diet & nutrition - 179.6. It's been a while since I've seen 170s.  Stay the course and be patient.

Evening session - dflex, 4 miles trail running at Haw Ridge, 4 x 100m strides and stretch. 

140401

Morning flow - foam roll and tennis ball. I afraid my plantar fasciitis is coming back in my left foot. I've neglected my maintenance exercises.

Diet & nutrition - 181.2. Finally, I've made some progress on lowering my number. I must remember to continue drinking water and keeping my carbs up.

Evening session - .25 warm up, dflex, core, 2 up, 3 x 1 mile (6:49, 7:26, 7:39), 2 down and stretch. This was without a doubt the hardest workout I've ever done.