140930

I'm a fatty! 185.5.

Noon session: Bike x 30'.
Strength-Train Your Way to a Better Stride

Plank 2x30'

Single-Leg Knee Drive 2x10
Single-Leg Crunch 3x6

Plank with Knee Drive 1x10

140929

182.2.

Noon session: Bike x 30'
10 essential strength exercises for runners.

Planks 2x30'
Russian Twists 10
Scorpion 10
Back Extension 10
Kettle Bell Overhead Squats
Overhead Lunge
Swiss Ball Jack Knife 10
Swiss Ball Hip Extension 10
Rotational Shoulder Press
Alternating Dumbbell Row

Evening strength session: Bench #135 1x3, 195 5x1, 175 3x3

Seated Row #140 1x5, 155 3x5.

Shoulder Press #50 1x5, 60 3x5.

140928

I'm still not feeling well from my cold that started a week ago. My heel continues to hurt. My hamstring is sore, total body breakdown. Is this a result of over training?

I need a plan for moving forward. On Wednesday I start a 28 day squat challenge. I hope to get back to the gym tomorrow for some biking and strength training.

140926

If it can go wrong with my body it's probably going to. It's almost hilarious. Sitting on the toilet this morning I rotate a rib.

140922

My body is letting me down or am I letting it down. Good question. I've either got allergies or I'm taking a cold. I tweaked my lower back during volleyball and my left heel hurts more than ever. The good news is my hamstring isn't hurting.

Sand Tiger volleyball: Lost 1-2. Both teams were down a man but they had better floor coverage. We won game one and were close on the other two but couldn't make it over the hump.

Noon grind: Bike x 30' and core.

140920

I woke up at 12:30 and 1:30 with a sore throat. I am thinking it is allergy related. I opted out of running. My hamstring and heel are still tweaked.

Morning strength session: Bench #160 5x5.
Pull ups / pull downs
Cable lateral raise: #15 4x5.

140919

I had a massage therapy this morning and I have sore spots. My left heel and hamstring need some healing.

Hydration: 80

140918

184.4. Yikes! I woke up at 2:30 and struggled to go back to sleep but I'm feeling ok so far. My left hamstring is still acting up but my foot didn't hurt this morning.

Evening session: Dflex, 4 miles easy (negative split) and stretch.

Analysis: My foot hurt a couple times during the run, but it did not last. Iced after the run. 

Shoes: Saucony Ride 6 (29 miles)

Hydration: 70

140917

181.4. My heel was a little more sore this morning compared to yesterday. My left hamstring aches as well.

Hydration: 70

Evening strength session: Bench #130 4x7.

Seated row #85 4x10.

DB lateral/front raise #20 3x10.

Tricep press 3x10.

Leg press #180 3 x10. My left knee hurt a little doing the last set. My left leg is having some issues right now. What's up with that?

140916

182.6. My sleep was interrupted last night. I woke up several times. My foot wasn't too sore.

Hydration:80

Evening session: dflex, 5 mile 9:00 / mile (easy tempo) and stretch. 

Analysis: My foot hurt a little at the start and some at just over 4 miles. Good run otherwise.

Shoes: Saucony Ride 6.

140915

Sand Tiger volleyball: We won 2-0 yesterday. I played pain free.

182.2. I feel fat.

Mid-day grind: Dflex, 5 miles easy, foam roll and stretch. 

Analysis: My foot hurt while running but it didn't increase my pain. My times were not great and I'm ok with that. 

Shoes: Saucony Ride 6

Evening strength session: Bench #190 5x1, 170 4x3, 150 5, 2x7. 

Dumbbell row #50, 4x7.

Dumbbell shoulder press #35 4x35.

Lying tricep #45 1x7, 55 3x7.

Bicep curl #55 4x7.

140913

I got some sleep last, yay!

Morning grind: 6 miles easy.
Analysis: I warmed up in the hot tub and cooled down by icing my sore foot.
Shoes: Saucony Ride 6.

140912

Morning grind: 5 miles easy
Analysis: Heel pain
Shoes: Ride 6

Evening strength: Bench #155 5x5.
Lat pulldown / pull ups #120 140, 4x5

140911

181.2. Again! My legs are a little sore from the squats yesterday.

Lunch grind: Bike x 30', core and stretch.

I'm incredibly sad tonight because Justin has taken a job in Reston Va. I know it's a wonderful opportunity for him but I don't understand leaving the things you love. It's not looking like I'll get much sleep tonight.

Worse night ever.

140910

181.2. I'm still dealing with my left heel pain and haven't ran since Saturday. I've been icing, strengthening and doing rom activities with limited success.

I made an appointment with Dr. Pesut.

Evening strength session: Bench #185 4x7.
Hammer Row #140 160 3x8-10.
DB lateral/front raise #20 3x8-10.
Squat machine #160 3x8.

140908

Sand Tiger volleyball: Last night opened our indoor season at Deane Hill. We had a pretty convincing 2-1 win. My heel hurt during warm ups but I didn't have any pain during the game.

181.2. For the past two nights I've worn my PF brace and my heel may be getting some better. I think I need to lay off the speed work for a while.

Noon session: Bike x 30', core and stretch.
Analysis: It was necessary for me to forego my run. The risk of further injuring my heel is too high. I'm considering not running till Thursday.

Evening strength session: Bench #185 5x1, #165 3x3, #145 3x5-7.
Dumbbell Shoulder press #35 4x5-7.
Dumbbell Row #50 4x5-7.
Lying triceps extension #45 4x5-7.
Barbell curl #45 4x5-7.

140906 Day & Zimmerman 3k

I got a new 3k PR today 13:00. I was disappointed that I didn't break 13, but I think they got my time wrong. I passed a lady at the finish and they gave her a 12:59 in front of me. This pisses me off a little. Other than that, a 17 second PR is nothing to scoff at.
Analysis: My left heel did ease up enough to allow me to compete. I forgot my Garmin; ran naked. I pushed hard throughout the race.
Shoes: I warmed up in Saucony Ride 6 and raced in Nike Lunaracer +3.

Photograph evidence to my claim that I finished in front of the 12:59 lady.

140905

Morning grind: Dflex and 3 mile shake out.
Analysis: My left foot hurt from the start. I stretched frequently throughout and it was a little better at the end.
Shoes: Saucony Ride 6.

Bench: #150 7,6x3.
Dumbbell press: #40 5x4.
Lat pulldown (dual): #50 7x1, 60 5x3.
Dips: 5x4.
Dumbbell curl: #30 5x4.

140904

178.6.

Morning grind: Dflex, drills, 5 mile easy progression, 4 x 400m (1:35-1:30) and dflex. At the gym I did core and stretch.
Analysis: This was a good run. I felt good throughout. I took energy chews at 2 and 4 miles. I had some post run left heel pain.
Shoes: Brooks T7 Racer.

140903

180.2.

Last night Sand Tiger volleyball played poorly and lost to a team we had never lost to before. We made at least 15 unforced errors. Even with our poor performance we finished in the top 6. That wound up our 2014 outdoor campaign. Indoor begins Sunday.

Evening strength session - Leg Press 180 1x10. Bench 120 5x7. Shoulder front and lateral 17.5 3x10. Dumbbell row 45 3x8. Knee ext. 35 2x12. Knee flex 30 2x7.

140901 Hal Canfield Mile

All things considered it was a good race. KTC has me at 6:16 and my Garmin had me at 6:14. I hoped to see a chip time around 6:13 or less. Oh well.

Evening strength session - upper body, bench #175 5x1,  155 3x3, 140 3x5 

140830

7 mile run with Roadkill Runners.