140829

Evening strength session - bench #145 5 x 3, back, shoulders, and arms. 3-4 sets of 5-7.

140828

178.2.

Morning grind - dflex, drills, 5 miles easy progression, 4 x 200m with 200m IR and dflex. At the gym I did core and stretch. 

140827

176.2.

Sand Tiger volleyball: Our end of season tournament got underway last night. We came in as a 3 seed. We won our first match after a slow start. We lost our second match by playing poorly. In the third match we trailed 29 to 27 before coming back to win 31 to 29. The fourth match was probably our best of the year. Even with a slow 1 to 9 start, we came back by out scoring our opponent 30 to 15 for that point. We were all very exhausted.

This morning my heel hurt terribly. After only a few minutes it quit and hasn't hurt since. This heel pain is hard to figure. 

140826

178.6. No sweets or alcohol yesterday. My goal is to abstain through my race on Labor day.

Morning flow - dflex, drills, 2 up, 4 x 1/4 (1:30 - 1:34) with 1/4 IR, 2 down and dflex. At the gym I did core and stretch. My left heel is hurting and I'm icing as I type.

140825

182.0. I picked up a couple pounds while on vacation. No issues though, but it's back to the grind today.
Justin and I are setting a goal to bench 215. The tentative plan is to do upper body 2 times per week and legs once. My 1RM is probably 190.
Noon session - dflex, 5 miles with 6 x 100m strides, dflex and stretch. The heat and humidity were rough but I didn't suffer much. My left heel is still hurting at times.
Evening strength session - bench 165 5x1, 145 3x3 and 135 3x5.

140824

This past week was an awesome vacation for the family. I did 4 mile beach runs on 5 mornings. All the runs were progression runs working down to 8:10. One other day we did a 2 hour SUP (stand up paddleboard) tour where we saw manatees and dolphins. I only did one strength session.

140818 Daytona Beach

Beach run number 2 is in the books. The temperature and humidity are high even early.

140815

178.6.

Morning grind - dflex,  6 miles with last mile in 7:24 and dflex. At the gym I did core and stretch. My heel hurts a little this morning.

Evening strength session - bike x 10', chest and back.

140814

178.2. I feel more rested today even though I was up 2 or 3 times last night.

Noon session - dflex, 5 miles with 4 x 100m strides, core and stretch.

Internet shoe shopping; what to buy? I've been training in Saucony Guide and Skechers Go Run 3. I want to try something new; maybe the Saucony Ride. Any suggestions?

140813

177.6. I a little sleep deprived today. Draggin!

Evening strength session - bike x 20, legs and shoulders.

140812

180.6.

Morning grind - dflex (includes drills and replaces AWU), 6 miles with a pick up (7:26) on mile 6 and dflex. The humidity was real. At the gym I did foam roll and stretch.

Volleyball - we lost game one then took the last two. We played pretty good overall. 

140811

181.4. I slept great but I feel like I'm getting a cold or I'm having allergies. I didn't run this morning I hope to get it in at lunch.

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

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

140809

10 mile morning run in the books. Now, the rest of the day is devoted to recovery.

140807 Thursday Night at the Track

4 x 800. KE Masters Elite. We finished third with a time of 10:37.60.

Friday morning and I'm up early for a 5 mile trail run. I didn't sleep well last night. The run started badly for me, I was exhausted after a mile. About halfway through I got to feeling better. It ended well. I napped and did the hot tub for recovery. 

140806

178.4. I'm a little sore from volleyball and Monday's strength session. My foot is doing okay.

Evening strength session - elliptical x 8', legs and shoulders.

140805

180.0. This was my second successful morning of getting up when the alarm goes off. I'm a little tired, but once I'm up I know I can make it.

Morning grind - AWU (updated to include drills), 6 miles, the first 5 were an easy progression down to 8:40. Finished with an easy mile with 4 x 100m strides and AWU. At the gym I did core and stretch.

Lunch walk - 1.5 miles in 29:31.

Volleyball - We won 3-0 tonight. Our passing was much improved. 

140804

Morning grind - AWU,  5 miles (some trails), and AWU. At the gym I did core and stretch.

Evening strength session - chest and back, body weight exercises.

140803

182.4. The weekend always gets me. 

Items to address:

KE Masters Elite

Thursday night I'm running a 4 x 800 with Rodney Grugin, Adam Sullivan and Bobby Holcombe.

Naproxen SodiumTwo of the Roadkill Runners were sharing with me the benefits of taking Naproxen Sodium.

Speed work
I'm changing my opinion of how often and how much speed work I do. 

140802

10 miles easy with the Roadkill Runners.

140801

179.4. My left foot is paying dearly for feeling so good while doing speed work yesterday. It's not really sore to walk on, but the tennis ball makes it scream. I wish there was a resolution to this.