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.