Week of December 29 (23)

Monday 29

Ran the North Boundary with some of the Roadkill Runners. I was surprised I was feeling better, however at about 5 miles my left knee started hurting. I spent the afternoon and evening rehabbing my knee. 

Tuesday 30

Perfect preparation doesn’t exist. Excellent adaptation does. - Lauren Fleshman.

I tried to run and could not. My left knee is injured and I need to adapt again. I'm thinking about going to an every other day run plan with doubles. Maybe?

Wednesday 31

Today I struggle, tomorrow I am strong. - Me

Thursday 1

2014 was a good year for me. I ran 1085 miles. I set a couple PRs and ran three new distances. 

Running is an interesting endeavor; you're constantly chasing something. I chase times, miles, other runners; I chase injuries around my body, mental toughness.

30 Day Ab Squat Challenge: squats x 25, crunches and situps x 10.

Track session. 1 up, stretch, 1 up, 10 x 100m,  6 x 200m, 8 x 160m, and stretch. 

Friday 2

30 Day Ab Squat Challenge: squats x 30, crunches x 15.

Gym session. C2 1k 5:25, bike x 30 minutes, Free Motion chest, shoulder and lats 3 x 10 each. 

Saturday 3

IF ONE COULD RUN WITHOUT GETTING TIRED I DON'T THINK ONE WOULD OFTEN WANT TO DO ANYTHING ELSE. - C.S. LEWIS

Long run with Roadkill Runners. AWU, 8 miles easy and stretch. My knee and feet held up fairly well, I only had to stop a few times to stretch between miles 5-8.

Day 3 of the 30 Ab Squat Challenge: squats x 35, crunches x 20. 

Sunday 4

Day 4 of the Ab Squat Challenge: squats x 40, crunches x 40. 

Week of December 22 (10)

It's Christmas week and as usual we're traveling. We're leaving Friday and coming home Sunday.

Monday

I woke up at 3 a.m. this morning, but i was able to get back to sleep for an hour or so. My weight was up to 184.4 and again it seems the weekend washes away all the gains (or losses) from the week.  

Morning flow. Foam roll for sore right calf and stretching.I forgot to do my clams.
Noon session. AWU, 5 miles easy, calf press #100 3x10, bird dog, fire hydrants, single leg bridge, clams and straight leg hip abduction. Stretch.   

Tuesday

My sleep was interrupted last night at least 3 times. Twice I had to get up to go to the bathroom. 

Morning flow. Stretch. 

Noon run. AWU, 5 easy with 6x100m strides, and stretch. My right foot hurt a little during the. Iced when I got back to work. 

Thursday

Merry Christmas! Let's eat too much and move too little. 

Friday

I got up to run but could not. Tried going to Tazewell and made it to Bristol. Spent the day and night at the Courtyard. This was the sickest I've been in a while. 

Week of December 15 (28)

Monday

My feet are a little sore this morning, the right more than left.

Morning flow. Stretch and clams x 30.
Noon run Oak Ridge Loop. AWU, drills, 4 easy, and stretch.
Evening run TM. AWU and 3 miles on the TM. I stretched before bed.
I have a new right foot ache. It started Sunday following our return from  North Carolina. It didn't get worse with running, so I not too concerned yet.

Tuesday

I slept great but woke with some neck pain and my right foot still hurts. 

Morning flow. Stretch and clams x 25. 

Noon run, Oak Ridge loop. AWU, drills, 4 easy with 6 x 100m strides, calf press 3 x 10, and stretch and ice. 

Wednesday

My diet is finally beginning to work. I was below 180 for this first time in weeks.
Morning flow. Stretch, tennis ball, and clams x 25. 

Noon strength session. C2 x 1k, pull downs #100 3x8, shoulder combo #65 3x5 each, med ball 3x8, Jammer #70 3x5, leg press #180 3x5. 

Thursday

Morning flow. Stretch and clams x 35.

Noon run Oak Ridge loop. AWU, 4 easy with 6x100m strides, and stretch. I felt great in the beginning of the run, only minor foot issues. About 2 miles in the left side of my lower back started tightening up. There is some reddening at the sore area of my right foot.

Friday

I slept great. My foot and back are a bit better. 

Morning flow. Stretch. 

Noon XT. C2 1k 5:28, StarTrex bike level 6 x 20 minutes. Free Motion chest #50, lat #80, shoulder #40, calf #100 3x8 each. Stretch. 

Saturday

Long run with the Roadkill Runners. 

Sunday

Volleyball tonight. We lost 0-2. 

Week of December 8 (24)

Week 8.

Monday

I was a little surprised my weight wasn't higher after this weekend. Maybe I was used more moderation than expected. Coming off an easy week where I had 3 days off. 

I saw Dr. Caplan about my right foot pain. He suggests it's a joint capsule issue, where the second toe is the longest and more stress is placed there. He prescribed a pad which keeps my toe from over extending. I believe part of my problem is due to the stretching I was doing for plantar fasciitis. 

Evening run. AWU, lunges, squats, 5 easy at Victor Ashe and stretch.
7 minute workout, not too bad.

Tuesday

Noon run. AWU, drills, 4 miles easy with 4 x 100m strides. I finished with calf press 3 x 15 and stretch. I did not run with the new pad and I experienced some discomfort but nothing too debilitating. Iced. 

Wednesday

I had a weird feeling last night when I first went to bed, almost like a panic attack. I was able to work through it and slept great. 

Morning flow. Stretch and clams.
Evening run. AWU, drills, 5 easy, and stretch. I felt good today, my average pace was 9:10. No foot pain except for what felt like a blister around the callous on my right foot.  

Thursday

I slept great last night but I woke up tired. 

Morning flow. Stretch and clams.
Evening run. AWU, 4 miles easy with 4 x 100m strides and stretch. I didn't have any foot issues tonight. I did run in my foot pad, but had to remove it after my first stride. 

Friday

Last night I was working on my training plan and realized I was reverting back to using someone elses plan. I've been doing this long enough to know what works for or at least what doesn't work. 

Morning flow. 7 minute workout. 

Morning run at the Song Bird Trail. AWU, 6 miles and stretch. 

Gym session at Golds Oak Ridge. Sauna, C2 for 1k, calf press 3x10, TRX row 2x8, and stretch. 

Saturday

Hiked around Sapphire Valley. 

Sunday

I played volleyball for the first time in months. I didn't have any issues while playing, but my feet were a little sore after. We won in straight sets.