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.