140731

179.4. I woke up a couple times before the alarm went off.

Morning grind - AWU, 1.5 up, 10 x 200m (45.8, 44.4, 45.4, 42.2, 43.1, 42.3, 44.1, 45.3, 45.5, 43.2) with 200m IR, 1 down and AWU. At the gym I did core and stretch.

I felt better running today than I have in a while. My left foot is still hurting post run. 

140730

179.8. I'm up but feeling a little battered from speed work and volleyball. I need to drink more water.

Evening strength session - bike x 3', legs and shoulders. Squats #135 x 5, #185 x 3, 4.

140729

180.4. I think I'm tired of / from running.

Morning grind - AWU,  2 up, 4 x .45 mile with full recovery, 1.25 down and AWU. At the gym I did core and stretch.
Following my final rep of speed work I experienced a breathing issue. This hasn't happened in a while.

Volleyball - The Sand Tiger beat previously unbeaten Irish Setters. 2-1.

140728

Moon session - AWU,  5 miles with 4 x 100m strides and stretch.

Evening strength session - bike x 20', chest and back

Ab challenge -
Sit ups (115)
Crunches (180) 25, 20, 25, 20
Leg lifts (62)
Planks (110)

140727

Ab challenge - 
Sit ups (110) 25 x 3, 20, 15
Crunches (170) 20 x 8, 10 
Leg lifts (60) 15 x 4
Planks (100) 40, 30 x 2 seconds

140726 Karns Community 5k

It's race day and I'm having IBS. I struggled through the 5k in around 23 minutes. It's not too disappointing; there are always going to be not so good days. I hope this hot and humid summer running leads to faster fall racing. 

I'm working on my plan. I just signed up for the Hal Canfield Milefest. I'll be hunting a PR.

Ab challenge -
Sit ups 20 x 4, 25
Crunches 20 x 8
Leg lifts 15 x 4
Planks 35, 30 x 2 seconds

140725

Morning grind - AWU, 3.5 miles with 4 x 100m strides and AWU.

This was a chill kind of day. I finally was home to make some blueberry pancakes. That was yummy. I did 20' in the hot tub, read some comic books and took a nap.

Evening strength session - bike x 30', legs and shoulders.

140724

178.4. Up and and at it.

I'm having a bit of a dilemma today. I had a 800m race scheduled and I no-showed. I'm not sure if feeling bad or just anxious about the race.

Ab challenge - goal 100, 150, 58, 90
Sit ups 20 x 5, crunches 25 x 6, leg lifts 15 x 2, 14 x 2, planks 45 seconds x 2.

140723

177.0. I'm so tired and my body aches.

Evening strength session - bike x 15', chest and back.

Ab challenge - goal 95, 140, 55, 85
Sit ups 15, 20,10 x 2, 2 x 20, crunches 15 x 3, 15 x 4, 20, 15, leg lifts 15 x 3, 10, planks 45 & 40 seconds.

140722

177.4. I woke up at 3 and still feeling pretty good.

Morning grind - AWU, 2 up, 4 x 200m hills, 2 down and AWU.

Volleyball - we won 2 of 3. 

Ab challenge - goal 90, 130, 52, 80
Sit ups 10 x 3, 15 x 4, crunches 25 x 4, 15 x 2, leg lifts 20, 15, 17, planks 40 seconds x 2.

140721

180.4. 

Evening grind - AWU, 6 miles and stretch.

Temperature 88, feels like 91, 0 mph N wind, Humidity 52%. My ass is officially kicked.

Ab challenge - rest day.

http://m.runnersworld.com/high-school-profiles/cross-training-to-the-top This is an article on cross training doubles. The theory is that every 10 minutes of cross training is equal to 1 mile running, if the intensity is high enough. I may try to incorporate this into half marathon training. 

140720

Ab challenge - goal 85, 120, 50, 75
Sit ups 85, crunches 120, leg lifts 50, planks 75 seconds.

140719

Ab challenge - goal 80, 110, 48, 70
Sit ups 80, crunches 110, leg lifts 48, planks 70 seconds. Goal achieved!

140718

It's 9 o'clock and I'm still lying in bed. I need to rise and grind.

Late morning grind - AWU, 1 mile up, 10' tempo x 2 (7:53 & 7:36), 1 down and AWU. 

Ab challenge - goal 75, 100, 45, 65
Sit ups 75, crunches100, leg lifts 30, planks 65s

140717

178.6.

Morning grind - AWU, 5.5 miles, AWU,  stretch and foam roll.

Lunch - 1.5 mile walk.

Evening strength session - bike x. 15', legs and shoulders.

140716

177.6.

Morning grind - AWU,  1 up, drills, 4 x 200m (42-40), IR (200m walk), 1 down,  4 x 100m strides and AWU. At the gym I did core and stretch.

Lunch - 1.4 mile walk.

Ab challenge - goal 70, 90, 42, 60
70 Sit ups, 90 crunches, 42 leg lifts, 60s planks

140715

179.4. I woke up at 4 and went back to sleep. It was a little rough getting up to workout.

Morning grind - AWU, 5 miles plus 4 x 100m strides,  AWU. At the gym I did core and stretch.

Volleyball - we won 2 out 3.

Ab challenge - goal 65, 85, 42, 55
65 Sit ups, 85 crunches, 42 leg lifts, 55s planks

140714

179. I slept good last night, but I need to go to bed earlier.

Saturday's race and getting to bed late has left me with tired legs. I need to plan carefully for my next races.

26 Karns Community 5k
25 rest
24 800 or 1500m at Thursday Night at the Track
23 rest
22 easy
21 speed short
20 rest
19 easy
18 speed long
17 easy
16 speed short
15 easy
14 rest

Evening strength session - ab challenge 60 sit ups, 75 crunches, 40 leg lifts and 50s plank. Bike x 15', chest and back (bench 185 x 2). 

140713 Crazy 8

Yesterday I ran the Crazy 8 for the 6th time. I finished in 38:52. I finished 34 seconds faster than last year and 131 places higher overall, but 7 places down in my age group. Go figure?

My race effort and late night have left me feeling pretty tired. I need a short recovery period and moving forward plan.

140711

I slept great last night. It's about time.

Evening strength session - ab challenge: sit up 50, crunches 50, leg lifts 30, plank 38s. wall ball and shoulder bands.

140710

180.4.

Morning session - AWU, 5 miles with 4 x 100m strides and AWU. At the gym I did foam roll and stretch.

Ab challenge - 45 sit ups, 30 crunches and leg lifts, and 35s plank.

140709

180.6.

My toe is still hurting and my lower back is a little sore.

Evening strength session - bike x 15, chest and back. Mostly body weight stuff.

140708

182.

Tuesday morning at the Track:
AWU, 1 up, drills, 3 x 400m (1:44.9, 1:38.5, 1:42.3) with 200m IR, 800m (3:26), 3 x 400m (1:39.8, 1:37.3, 1:35.8) with 200m IR, 1.5 down and AWU.

At the gym I did Dflex, core and stretch.
I'm experiencing some right foot/toe pain, similar to that I felt after the Fireball. 

The Sand Tigers were back at it last night and we seem to be getting worse. We lost 2 out of 3.

Ab challenge - 40 sit ups, 20 crunches and leg lifts and 30s plank. This one hurt a little.

140707

Morning session - awu, 5 miles with 4 x 100m strides and awu. At the gym I did Dflex, core and stretch.

Evening strength session - bike x 12', ab challenge, legs and shoulders. 

140706 Fourth of July Weekend

This was a very tiring weekend even though it was a 4 day one.

On Thursday I ran the Pilot Fireball 5k. This was my 10th time running this race. I finished 5th in my age group and 187 overall in 22:38. A minute and a half improvement over last year.

Friday we went to the lake and played corn hole; Justin and I were almost unbeatable. We only lost 2 or 3 times all day.

Saturday I did a 10 mile run. Our first mile was easy at 10:20, but then Laura, who I hadn't met before, and I took it out a little faster. I did not know it at the time she was a post collegiate middle distance runner. We knocked out some decent mile times for a long run.

140702

179.4.

Evening strength session - bike x 15', D1 30 day ab challenge, chest and back.

140701

179.4.

Morning session - AWU, 1 up with drills,  12 x 200m with 200m IR, 1 down and AWU. At the gym I did Dflex, core and stretch.

The humidity this morning was awful. I probably lost 2-3 pounds from sweating. The hydration project (100-120 ounces per day) is critical.