Week of December 28

Monday 28

Morning run with the Roadkill and Justin. We did the 9.3 mile loop at the North Boundary. We set a 2 minute PR even with a good deal of walking. This run got me to over 1200 miles for the year and my second 1000+ year.

Tuesday 29

XT strength. Push ups, squats, sit ups 4 x 10.

Wednesday 30

XT strength. Hip extension, pull downs, chest press, shoulder press 3 sets of each. Pull ups (reverse grip, reverse grip narrow, narrow grip, normal 1 set of 3 each).

XT. Les Mills RPM Express 30 minutes spin.

Travel to Nashville.

Thursday 31

Morning run Nashville East Side. Justin and I ran to the Nashville Running Company's east side store. This was a nice destination run and a good way to start the last day of 2015. 

END OF 2015

• 1204.86 miles ran (most miles ran in a year and my second year over 1000 miles)
• 3, 50+ PRs (10k, 8k, and 1500m)
• only 1 minor injury
• started taking yoga and spin classes
• ran races in Atlanta, GA and Albuquerque, NM
• completed 30 day Ab and Squat Challenge
• completed 30 day Arm Challenge

Week of December 21 (19.76)

Monday 21

Lunch run. LM, LS, 5 miles (average pace 8:57, average HR 133) with 3 x 100m strides. GSM and stretch. 

Evening run. Lunges, LS, 3 miles (average pace 9:45, average HR 137) of TM running. 

Strength. Push ups, Australian pull ups, and head bangers. 2 sets each. Free Motion Chest, Pull, and Shoulder. 3 sets of 8-10 each. 

Yoga. Vinyasa flow. This was a very intense session.

Tuesday 22

I missed my a.m. speed session due to fatigue from yesterday. I'm pretty sore too.
Track session. Dflex, .75 up, 100m in & outs for 1 mile. 200m in & outs for 1 mile, .75 down. Stretch. My body was sore and tired which made me switch to in & outs. I'm glad I put in the work, but my body was wrecked. I crushed yesterday, but today crushed me.

Wednesday 23

Morning flow. Foot mobility exercises with the tennis ball.

XT. Les Mills RPM 30 minutes. This was the fourth or fifth time I've taken this class and it still kicks my butt. Stretch.

Thursday 24

We spent the night at the Wilderness and was up most of the night with loud neighbors. 

Dinner was an adventure. We ate at Texas Roadhouse and our waiter was having a really bad day. It took an hour and a half and Pat and I had to take our food to go.

Morning run. Dflex, 4 miles easy with Justin. Stretch.

Christmas Day

We traveled to Tazewell, VA. There were a lot of people in a small house, but all went well. The only issue was the neighbors decided to get loud around midnight but only for a little while.

Saturday 26

Traveled to Gate City, VA. This went good as well. The only issue there was, mom dropped my computer out of my bag. Thankfully nothing was busted. 

Sunday 27

We made it! The holiday travel is over and although it was filled with few trials, it was pretty good.
Evening run. LS, LM, 4 miles (average pace 8:29, average HR 156) with a pick up for the last mile (7:35). Stretch. 

Week of December 14 (28.92)

Monday 14

Noon session. Dflex, Thirty minute run on the treadmill ~3.15 miles. Stretch.

Evening session. Dflex, 4 miles (average pace 8:43, average HR 167) plus 4 x 100m strides. Stretch.
Foam roll, stick, and stretch before bed.
This was my second double of the month and I'm feeling good.

Tuesday 15

Track session. Dflex, .80 up, drills, 5 x [600m (2:35.0, 2:35.3, 2:35.7, 2:34.7, 2:34.2), 200m jog IR, 200m (49.4, 51.5, 50.8, 50.4, 46.6), 200m walk IR], .60 down.
I bailed on yoga tonight. I had no good reason other than I tired. I did do some stretching in the hot tub.

Wednesday 16

This morning I rolled out my lower body. It's amazing how the little things fall through the cracks.
XT. C2, 1k in 4:53. Les Mills RPM Express 30 minutes (average HR 137). Stretch. Hip extension #160 x 16. Kettle bell swings #30, 3 sets of 11. TRX row 2 sets f 12. Push ups 2 x 11. Stretch.

Thursday 17

Morning run. Before leaving the house I use the tennis ball for foot mobility. Leg swings, lunges, 5 miles easy (average pace 9:28, average HR 155). Dynamic stretch. At the gym I did GSM, push up 2 sets, and Australian pull ups 2 sets. Stretch.

Friday 18

Morning flow. Lower body mobility and flexibility exercises.

Saturday 19

Long run. Pre run stretch. LS, LM. 12 miles (average pace 9:37, average HR 154). Stretch. GSM. Hot tub.

Sunday 20

This Sunday was for being lazy, shopping with the girls, and volleyball. It was all fun but volleyball. Before VB I did some upper body strengthening for warm up. The warm up was the bright spot and the most exercise I got. We lost 6-25 and 10-25. We were down a player, but that was embarrassing. I have decided it's time for me to part ways with the Sand Tigers. It's a sad day. 

Week of December 7 (28.21)

Monday 7

I can tell it has been a while since I've played volleyball. I am a little sore and stiff.
Lunch run. LM, Dflex, drills, 4 miles easy (average pace 8:52, average HR 155). Stretch.
Evening run. 2 miles easy (average pace 9:21, average HR 150).
XT. Vinyasa flow 50 minutes.

Tuesday 8

Morning flow. Tennis ball plantar fascia roll out. I didn't get enough sleep last night.
Track session. Dflex, .75 up, 2 x 100m strides, 4 x [600m (2:40.1, 2:34.9, 2:33.3, 2:31.8), 200m jog IR, 200m (0:47.6, 0:48.8, 0:47.6, 0:47.7), 200m walk IR]. 1 down. Active cool down.

Wednesday 9

Noon XT. Les Mills RPM Express.

Thursday 10

Evening run. Dflex, drills, 5 miles easy (average pace 8:49, average HR 115). Stretch.

Friday 11

Afternoon run. Clams, bridge, squats. 3.25 miles easy. Stretch

Saturday 12

Long run. Dlfex, 9.5 miles (average pace 9:26, average HR 155) with 3 x 100m strides. Stretch.

Sunday 13

Volleyball. Hot tub. Clams, bridge, tennis ball for foot mobility, shoulder tubing exercises. We won a one-sided match 2-0. 

Week of November 30 (27.2)

Monday 30

Afternoon run. BS. 5 miles easy. Stretch. This was a wet run on the Maryville Greenway. There was a couple places where the path was under water.
Push ups and crunches 4 x 10.

Tuesday 1

Morning flow. BS, push ups and crunches 2 x 10. Front and back plank. Sport cord shoulder exercises.
The rain and darkness kept me from running tonight.

Wednesday 2

Morning flow. BS, push ups and crunches 2 x 10. Front and back plank. Donkey kicks. Sport cord shoulder exercises.

Lunch XT. Machine deadlift #90 3x6, machine squats #180 3x6. Les Mills RPM Express (this was an ass-kicker).

Thursday 3

Lunch run. Dflex and drills. 5 miles easy (average pace 8:47). Stretch and foam roll. I had some tightness and soreness in my right calf during this run. I first noticed this following the Hot to Trot race.
Evening XT. Les Mills Bodyflow.

Friday 4

I stayed up too late and didn't sleep too well. I've got a sore spot around my right scapula and my lower body is sore.
Evening run. LM, 5 miles (average pace 8:54, average HR 168) and stretch.
The Stick and foam roll before.

Saturday 5

Long run. 12 miles (average pace 9:35, average HR 156).

Sunday 6

Volleyball. Today began our final season of the 2015. We won the first game and was leading the second 9-0 before losing the match. I wouldn't say we blew it totally, but the other team did improve their play. The good thing is there were no injuries.
I stretched a little before bed. I should have warmed up and cooled down better for the match. 

Week of November 23 (25.33 / 28.75)

Monday 23

I'm always hungry it seems. 

I need to focus more on taking my vitamins, recovery activities, and general strength. 

Morning flow. 10 minutes of total body strength and conditioning. Tubing shoulder stability exercises, Body weight squats, crunches, clams, single leg bridge, push ups 2x10, front and back plank, donkey kicks, superman, and single leg squats.
Noon session. Dflex, drills, push ups 10, pull ups 5, 5 miles easy (although maybe not easy enough, average HR 166). Hip extension 2 sets of 10, pull ups 6. Stretch.

Tuesday 24

Morning flow. 10 minutes of total body strength and conditioning. Tubing shoulder stability exercises, Body weight squats 2x10, crunches, clams, single leg bridge, push ups 2x10, front and back plank, donkey kicks, superman, and single leg squats.
Noon strength session. C2, 1k, 4:45. 3 circuits total body.
Vinyasa flow.

Wednesday 25

Shake out. Dflex, 2 miles easy with 4 x 100m strides.

Thursday 26

Hot to Trot. This was mine and Kristen's 5th consecutive turkey trot and Justin's first. As usual it was a lot of fun and allowed for some overeating later in the day. This was my second fastest 10k ever in 46:48.8 and finished second in my age group.

Race recap: I'll start with Justin's race. In his build up to the race he said he hadn't ran too much, especially the week prior. I'm not sure what his strategy was, but it worked for him. A negative split 10k with every mile being faster than the last. He set 4 PRs; fastest mile, fastest 5k, fastest 10k, and furthest distance run.

Kristen ran the 5k and I was proud of her. She was proud of herself as well in that she didn't have to walk much at all.

I went into the race thinking a 7:45 pace and a sub 48 race would be great goal and an age group PR. I started conservatively trying to stay around 7:40. I felt really good through the first 4 miles. At the final turn around I began working with another runner. This allowed me to finish with a strong final 2 miles under 7:30 pace.  I knew I was fit, but this surprised me a bit.

Friday 27

Recovery day

Saturday 28

Long run. Hip strength and mobility. LM, 10 miles at 9:07 pace. Stretch. The pace today was a little faster than I initially wanted, but I managed OK. My right foot hurt some during the run.  

Recovery. Ice. Hot tub. The stick, foam roll, and stretch.

Sunday 29

Recovery day. I'm still eating too much. Next week it's back to the grind.  

Week of November 16 (21.9 / 24.6)

Monday

My right knee hurt last night. I didn't notice anything during my XT, but upon standing after watching some of the Sunday Night football game I notice lateral discomfort or tightness. It's still present this morning. 

Morning flow. Pull outs, push ups x 15, clams, single leg bridge, plank, squats, single leg squats, and stretch.
Lunch run. Drills, leg swings, lunges, and squats. 5 miles with 2 x 100m strides. Foam roll and stretch.
Recovery. Hot tub and and tennis ball.

Tuesday

Morning flow. 10 minutes of total body strength and conditioning. Body weight. tubing shoulder stability exercises, squats, crunches, clams, side lying leg lift, single leg bridge, push ups (15), plank, bird dog, and single leg squats.
Track session. 1.6 up. Dflex, drills, 5 x 600m (2:38.7, 2:36.4, 2:35.7, 2:32.9, 2:31.7), 100m jog and 100m walk IR. .95 down. Stretch.
Vinyasa flow yoga. This was my favorite class so far. I was able to do the Crane pose for a few seconds.

Wednesday

Recovery day. I woke up not feeling well and after my dermatologist appointment I decided to take the day off. I was able to get a little nap and soak in the hot tub. To bed by 9.

Thursday

I got enough sleep but still feeling less than energetic. 

Morning flow. 10 minutes of total body strength and conditioning. Body weight. tubing shoulder stability exercises, squats, crunches, clams, side lying leg lift, single leg bridge, push ups (15), front and back plank, donkey kicks, superman, and single leg squats.
Lunch run. Dflex, 1 up, 2 x 1 mile (7:37.2, 7:15.1), 1 down. Stretch.
XT. Elliptical x 30 minutes, hip extension #120 - 1 x 20, #130 - 2 x 15.
Recovery. The stick, foam roll, and stretch.

Friday

After listening to Coach Jay Johnson's Podcast 012 - Doug Petrick, I'm reluctant to race the Humana 5k this Sunday and then turn around and race the Hot to Trot on Thursday. He suggests 5 days of recovery before another hard effort following a 5k race. I wish I could afford private coaching from him.

Saturday

Long run. LM, drills and 8 miles easy. Stretch.

Sunday

Recovery day. 

Week of November 9 (26.3 / 36.4)

Monday

I'm back at the grind following two weeks of travel.

Morning flow. Thirty seconds each of clams, single leg bridge, push ups, single leg squats, and tennis ball foot mobility.
Lunch run. Dflex, push ups 2 sets of 10, 5 miles plus 4 x 100m strides. Calf isometrics / raises. Stretch.
Evening double. 30 minutes elliptical. Yoga, push up combo 2 sets of 5.

Tuesday

Morning flow. Thirty seconds each of clams, single leg bridge, single leg squats, and tennis ball foot mobility. Yoga, push up combo 2 sets of 5.
Track session. 0.65 up, Dflex, 4 x 600m (2:37.5, 2:43.9, 2:38.5, 2:36.0) with 100m jog / 100m walk recovery, and 1.67 down.
Vinyasa yoga.

Wednesday

My body is tired and a little sore. It's been a great start to the week though. I was pleased with my return to yoga, most of the practice went very well. I'm excited this is my recovery day although I think I need to take a couple of easy walks to cut into my net calories.
Lunch walk.

Thursday

I'm still a little sore from yoga.
Lunch run. Leg swings, BS, push ups 15, 5 miles (average pace 8:43), and stretch. I wore my Hoka's today and ended up with skin irritation on my right foot.
I recently clicked over the 1000 mile mark for this year. This is only my second time ever running a 1000 miles and it's been in back to back years. I currently sitting at 1027 and last year I did 1084. If all goes well over the next 49 days I will surpass year's mark. I would like to reach 1200 this year; it should be attainable.

Friday

I'm working on a most productive day. Before getting out of bed this morning I created a Reminders list of all activities I need  / want to complete today. It's almost noon and I've checked off over half of my list. This is an awesome way to maintain momentum and focus on getting things done. 

Morning run. 6 miles with 4 x 100m strides (average pace 9:09; 9:52, 9:14, 9:10, 9:06, 8:59, 8:08). Stretch. 

Massage.

Saturday

Morning run. Easy 6 miles (10:00, 10:03, 9:53.2, 9:40.5, 9:27.5, 8:56.5) with a little pick up on the last mile. Stretch. I ran with Justin today and this was his longest run ever. I am very proud of his pursuit of fitness and diet. He motivates me to be better. 

Sunday

Evening XT. Elliptical x 30 minutes. Total body strength training. 

Week of November 2 (21.5)

Monday

I had a few issues this morning adjusting to being back from vacation, the time change, and the dreary weather; I did slept good last night though.

Morning flow. Clams, single leg bridge, and push ups 15.
Evening run. Dflex, 5 miles (average pace 8:34) with 4 x 100m strides. Stretch.
Recovery. Hot tub and stretch before bed.

Tuesday

I did a good job with my diet yesterday. Day 60 was a success.  

Morning flow. Foot mobility, clams, donkey kicks, single leg squats, and push ups 15.
Strength session. 20 minutes of upper body strengthening exercises.
Track session. 1.5 up, hamstring stretch, drills, 3 x 600m (2:40.9, 2:34.7, 2:36.3), 2 down, and stretch. I had to finish in the dark and I don't really like that so much.

Wednesday

My morning flow got left out of my morning activities. This sucks, but so be it. Moving forward I need to be more mindful of my 60 Days activities.

Thursday

I must be having fun because time is surely flying. 

I woke up at 4 and decided to begin kicking ass early. 

Morning run.  Dflex, 5 miles with 3, 1/2 miles surges (4:05.7, 3:53.6, 3:46.5). Chest and row 3 circuits. Core and stretch. 

Note: consider adding an elliptical double. 

Friday

Morning run (Reston). Hamstring stretch, leg swings, squats 10, box jumps 10, 5 miles. Stretch.

Saturday

XT session. 3 circuits TM 5 minutes, pull downs, chest press, chest fly, rear delt, plank row. Ab core.

Sunday

Recovery and travel day. Push ups 3 sets of 10. 

Daytona Beach - Week of October 26 (20)

Monday

I'm opting out of running today due to my right foot issues. I do plan to take a yoga class tonight.
Yoga. Vinyasa Flow. Balance is my biggest weakness.

Tuesday

I woke up this morning with a headache. It felt like a hangover, but I didn't drink too much last night.
Evening run. 5 miles on the struggle bus.
"ALL workouts won’t be amazing. Some will. Some won’t. But getting them in is the real key to success. Do the work." Greg McMillan

Wednesday

Up early for a flight to Orlando and a few days of beachin in Daytona. I didn't sleep great, but I'm feeling better than yesterday.
Strength session. 5 minute warm up bike. 3 total body circuits of machines.

Thursday

Beach run. Dflex, 5 miles (average pace 8:34) with 4 x 100m strides.

Friday

Beach run. Dlfex, 5 miles (average pace 8:57). My foot continues to be an issue, but it doesn't seem to be getting worse.

Saturday

Beach run. Dflex and 5 miles (average pace 8:34) with 6 x 100m strides.

Sunday

Recovery and travel day.
After giving it some thought I've decided to return to my 7 day training schedule. My rationale is I need the extra days rest; especially with volleyball, yoga, and strength training. I feel the 10 day schedule has merit and I should revisit it from time to time.

Week of October 19 (14.7) Clinton 5k

Monday

I had to be up early today to take Justin to the airport. Knowing that, I didn't sleep too great. I am a little sore and I have a toe on my right foot that has been hurting since volleyball.
Track session. .5 up, 2 x 100m strides, 8 x 200m (average 40s) with 400m IR jog (I had to walk one IR). This may have been my fastest set of 200s ever.
Strength. All machines, upper and lower body.
Yoga. Vinyasa flow 50 minutes.

Tuesday

Wow, I slept great last night. I didn't wake up till 6:14 then went back to sleep till 7:02.
Evening run. Dflex, 3 miles easy at A.K. Bissell Park. Stretch.
Yoga. Vinyasa Flow 50 minutes. My balance seemed to be a little improved, but still not great.

Wednesday

Two consecutive nights of great sleep, maybe it's the yoga. I am no longer sore between my shoulder blades, but now it is my hips that are feeling the yoga.
Massage therapy. I was very happy that an appointment opened up for me today. I've been having a little trouble with my right piriformis and left hamstring.
Evening run. 1 up, 4 x 200m hill repeats (average ~48s) with 200m IR, 1 down, 2 x 100m strides. Stretch.
I am excited to be racing this weekend. I have had a couple great workout and it will good to see how that translates to racing. No worries if there is no PR. I seem to be enjoying the process.

Thursday

Yoga. Bodyflow. This was my second Bodyflow class and it was easier than last week's class. This is also my third class this week so maybe I'm getting better, or it was easier because I didn't run today.

Friday

I went to bed with my right knee feeling a little funny, maybe unstable would describe it. Upon waking the feeling is still there. Nothing I did at yoga caused any discomfort. I'm wearing my knee sleeve for added stability today.
Decided not to run, letting my knee rest another day.

Saturday

Up early and soaked in the hot tub for a pre race warm up.

Clinton 5k. 22:35. First place Grand Masters. 14th overall.
After struggling through two hot and humid 5k's earlier this year, it was great to have cooler temperatures for a race. I was confident from my training, but I was worried about some right knee pain. I took two precautionary Advil before bed and two more before the races. I got up early and soaked in the hot tub for 15-20 minutes. The pre race warm up went well. I felt like I had some energy and I wasn't experiencing any knee pain.
I may have gone out too fast in 7:05. I definitely slowed during the second mile (7:33) which had the only hills. I was able to regroup for the third mile (7:10).
I was really hurting in the last mile; my gut was an issue. I kept thinking I was going to throw up. I tried to find a mantra to pull me to the finish. I really wanted to validate myself as a runner and coach. Is my training approach as good as KE's? I think my answer is yes.
The 22:35 was just 8 seconds of my 50-54 PR and I think I can go faster.

Sunday

I opted not to run today.
Strength session. 3-4 sets of upper and lower body machines.
Volleyball. We lost again 2-1 but played well. Only 5 were able to make it to the game. There is something about the shoes I'm wearing that is hurting the toes on my right foot.

Week of October 12 (25.4 / 33.4)

Monday

I'm still not sleeping well, up most of the night. I ate too much prior to going to bed. I need a little more discipline in my dieting.
Recovery day and the end of my first 10 day cycle.

Tuesday

I slept better, but still woke up at 3:30. Feeling much more rested today.
North Boundary. Mark bailed on me, so I decided to run the North Boundary single track. My goal was to run it all with no walking on the hills. I was doing fine until a root or rock jumped up and tripped me.

My first trail fail!

Vinyasa Flow Yoga. Kristen and I finally made it to a Gold's Gym vinyasa flow yoga class. We were both feeling a little awkward but it was fine. My balance is an issue. 

Wednesday

I slept OK last night with the exception of waking up at 3 and having the night sweats. I body is pretty sore from my fall and yoga. 

Lunch run. Dflex, plank, push ups, pull ups. 5 miles . BS, plank, push ups, and pull ups. Stretch.

Thursday

Evening run. Easy 4 miles.

Bodyflow. 

Friday

Frozen Head State Park. 8 mile hike in 3:30. Fitness and fun.

Fire tower at Frozen Head State Park

Saturday

Long run. Dflex, 10 miles. Stretch. I had to run through several rough patches this morning.

Sunday

This has been a pretty lazy day. I slept until 8:30, hot tubbed, and then chilled on the couch for a while. 

Volleyball. Pre-game sport cord exercises for my right shoulder. It has been an issue lately. We lost in 3 sets.

Los Angeles - Week of October 5 (27.4)

Monday

Another poor sleeping night and I drank a little too much. 

Morning session. Plank dumbbell row and push ups. Lunges. Chest press and high row. TM 5 miles. It is so damn hot in that gym. Stretch.

Tuesday

Sleeping has been optional this week, but I've endured. 

Morning run. Street running downtown LA. Stretch.

Wednesday

I woke up early again, around 3 but I was able to get back to sleep. 

Morning run. Street run and TM combo. Stretch. I think the concrete was causing to my feet hurt. So, I cut my outside run short and finished on the TM.

Thursday

I'm up early but it's OK since today is travel home day. I'm looking forward to getting back to Tennessee. LA is great, but it's not home. This has been a good week even though I haven't been sleeping. I was able to run every day while I was here and my time on feet was out the roof. It's great that this is a recovery day.

Friday

A great night's sleep following an exhausting 6 days of travel.

Track session.

Saturday

Long run. 6 miles easy. Stretch.
I went the Farmer's Market and walked around for a couple hours and snapped some photos.

Sunday

Sunday fun day. I'm feeling a little melancholy this morning. The sky is grey and I'm tired. I seem to be having a tough time recovering from Adobe MAX.
Hill repeats. Dflex, drills, 1 Up, 4 x 200m hill repeats, 1 Down, and 4 x 100m strides.
Gym session. Pull ups 5, it is amazing how quick pull up strength goes away. BS. Dumbbell snatch and press #25, 3 sets. Machine work: chest press, shoulder press, lateral raise, and seated row, 3 sets each. Planks.
Volleyball. We won 2-0. This makes us 3 and 1 for the season. 

Los Angeles - Week of September 28 (14.3)

Monday

Noon run. BS, 4 miles (average pace 8:38) with 5 x 100m strides, stretch.

Tuesday

I slept good last night, but I went to bed too late. I also had too much to drink. I exceeded my 2 drink limit.

Wednesday

Yesterday's goal was to get to bed earlier and I managed that, and I feel much better today. We didn't attend yoga last night. I'm not completely sure why we didn't. I do intend to make it part of my training moving forward. 

I registered for the Myrtle Beach Dasani Half Marathon today. 22 weeks and counting down.

Thursday

Last night I read an interesting article Lesson from an Olympian by Alan Culpepper. The biggest take for me from the article is "Volume Matters". "You really are better off doing no [structured speed] workouts, and doing a consistently higher volume of miles more consistently and more days per week. You’re going to get fitter by doing that, rather than doing two workouts, and nothing the other days."

This has got me thinking about restructuring my plan. I typically run Monday, Tuesday, Thursday, Friday, Saturday and take Wednesday and Sunday's off. I'm thinking about going to a 10 day cycle. 

1. 5 non speed days (volume block)
2. recovery day
3. speed day, easy day, speed day (speed block)
4. recovery day
5. repeat 10 day cycle

Friday

My track meet was cancelled this morning due to dangerous conditions at the track. Flash flooding today!

Saturday

Up late on Friday night picking Justin up at the airport and up early going to the airport. Two good flights later and I'm in Koreatown, Los Angeles. I'm going to bed west coast early.

TM run. 5 miles, stretch. Push ups and crunches.

Sunday

Going to bed on west coast time and getting up on east coast time. I've probably ran more miles since I've been here than hours slept. 

Morning session. Dumbbell shoulder press and snatch. Chest press and high row. Body weight lunges and squats.  TM 5 miles. Stretch. 

Week of September 21 (30)

Monday

I forgot to take my sleep aid and I was up a couple times last night and up for good at 5 a.m.. I'm feeling tired but nothing is hurting.

Evening run. Dflex, drills, 5 miles (average pace 8:47) with 4 x 100m strides. Stretch.
Before bed. Rolling and stretching.

Tuesday

I stayed up too late and overslept.

Track session. 1 up, 8 x 100m strides, 8 x 200m (0:44.8, 0:46.2, 0:47.4, 0:45.5, 0:45.1, 0:46.3, 0:46.2, 0:45.4. average = 0:45.86) with IR 200m jog and 200m walk, .5 down.

Wednesday

Evening run. BS, 3 miles easy.
Strength session. Pull ups 7, Free Motion Calf, Chest, Lats, Shoulder. 3 sets each.

Thursday

Evening run. Dflex, drills, 1.2 up, 6 x 200m hill repeats with down hill IR, 2.5 down. Stretch.

Friday

Noon XT. 

1. BS (bridge, single leg bridge, clams, squats, single leg squats, step ups)
2. TM 1 mile - 9:30
3. Body weight circuit (pull ups 7, push ups, dips, planks, crunches, knees to chest)
4. TM 1 mile - 9:21
5. Bench #115 2 x 8, shoulders dumbbell circuit (press, lateral and front), Epic pull downs #100 2 x 8
6. TM 1 mile - 9:17
7. Calf press #140 x 15, Free Motion leg press #100 x 15
8. Rolling and stretching

Saturday

Long run. Dflex, 10 miles (average pace 9:26, we threw in a sub 8 minute pace 1/2 mile between 9 and 10), stretch.

Sunday

Recovery in the A.M. Hot tub and hammock. 

Volleyball. We lost our first match of the season. We were missing Jarrett and Teresa, and Ruth Ann was limited due to an injury. This left us with only 5 players and our court coverage suffered. 

Week of September 14 (17.6)

Monday

My right shoulder is still hurting. I finally had a good night's sleep.

I'm racing the 800 and 1500 this weekend. I would like to break 6 minutes in the 1500.
Noon run. Dflex, 5 miles (8:52.4, 8:36.0, 8:25.1, 8:22.7, 7:47.2) with 4 x 100m strides. Stretch. I didn't intend for this to be a tempo or progression run, but I felt strong throughout.

Tuesday

I had another poor sleeping night.

Track session. 4 x 100m strides, Dflex, 1 up, 4 x 400m (1:29.1, 1:33.6, 1:29.9, 1:28.9 = 1:30.4 average) with 400m IR, and 1 down. I didn't feel good for this workout, but I think I nailed it. I don't know how this will translate to my events this weekend, but I hopeful for a couple good times. I may try to break 2:40 for the 800.

Wednesday

I slept better last night. I haven't been hydrating as much I should be.

Morning flow. Hot tub soak and stretch.

Thursday

I woke feeling pretty good today.

Noon run. Dflex, jogged to the track, 10 x 100m strides (0:22.7, 0:22.3, 0:21.4, 0:21.7, 0:21.4, 0:21.7, 0:20.8, 0:20.6, 0:20.2, 0:19.3), jog back to the gym and stretch.
Strength session. Pull ups 6, shoulder press #30, lateral raise #15, front raise #10, 2 sets of 10 each.

Friday

Recovery day. Hot tub. Massage therapy.

Saturday

I was up at 5 a.m. getting ready for my meet and travel to Johnson City. The warm up went well but my energy level was low. I struggled to second for the 800, in a time of 2:55. I'm not terribly disappointed since my training has been focused on the 1500. Although I did expect at least a sub 2:50.
My 50-54 PR for the 1500 is 6:10.09. I will be disappointed if I don't break 6:00.
I'm starting to think my celiacs is back. I haven't had a solid BM in months and my energy levels are dropping. I need to schedule some tests.
I didn't go sub 6 for the 1500 and I wasn't too disappointed. I did PR with a 6:04.17 and it was 82 degrees.

Sunday

Morning flow. It was definitely a chill morning. I slept good, Garmin says 7:48 hours with 2:44 hours of deep sleep. Even so, after lunch I took a nap. Hot tub and hammock with comic books was most of my morning and early afternoon. 

Volleyball. We won 2-0 against a much inferior team. It has been good easing back into the game, but today's match was no bueno. 

Sportcord. Shoulders and upper back.
Before bed. Rolling and stretching.

Week of September 7 (27.6)

Monday

Morning / midday. We spent several hours at Ijams Nature Center today. Hikes ~2 miles.

Photos from the River Walk trail

Evening run. North boundary short course with Justin.

Tuesday

While I slept  I noticed my right hamstring was getting sore. I did notice it a little during yesterday's run. I slept great last night. 

Morning flow. Rolling and stretching.

I decided to not run today, give my sore hamstring another day recovery.

Evening strength session. This was a nice 25 minute home session which consisted of:

1. Butt strengthening (BS)
2. Sport cord for shoulders
3. Pull ups and push ups
4. Rope jumping
5. Med ball

Wednesday

Mid morning speed session. This was a very nice run with Justin at Victor Ashe park. Dflex, 1 loop of the XC course, 4 x 400m with 400m jog IR, and .5 miles barefoot cooldown. Rolling and stretching.

Thursday

Evening run. Dflex, 5 miles sub 8:45. Stretch.

Friday

I stayed up too late watching football and I didn't sleep as good as I hoped.

Lunch run. Dflex, 4 miles easy with 4 x 100m strides. Rolling and stretching.

Saturday

Morning long run. Dflex, 10 miles (10:22, 9:49.8, 9:12.2, 8:56.1, 8:50.8, 8:41.5, 9:25.9, 9:17.9, 9:15.7, 9:17.0),  Dflex and stretch.
As in weeks past, I was exhausted all day. I did get a nap.

Sunday

Pregame strength session. I used my tabata app and did:

1. BS
2. Rope jumping
3. Sport cord for back and shoulders
4. Pull ups (4) Push ups (10)
5. Med ball

Volleyball. This is our first games for a while. We won by forfeit, but played for about 50 minutes. My right shoulder is hurting. 

Week of August 31 (20 / 32)

Monday

My weight was 178.8 this morning. If I am going to race this weekend or at the district meets, I need to tighten up a bit. 

Morning flow. Stretch.
Noon XT. Bike at level 7-8 for 5 miles in 20:27. Calf press (#140 3x12). BS (squat with #40 kettlebell). 2 body weight circuits (dip 2x8, pull ups 2x5, push ups 12, 10). Dumbbell shoulder press (#30 3x6-8) and row (#40 3x6).
North Boundary. LS, PR 1:06:41. Stretch. 

Tuesday

I slept till 6:40 and woke feeling tired and sore. Weight 176.

Morning flow. Rolling and stretching.
Track session. Dflex, LM, 400m, 4x100m strides with IR 400m, 4x200m with IR 200m easy, 4 x 100m strides with IR 400m, 4 x 200m with IR 200m easy, stretch and cool down.

I've been having some gut issues so I began probiotics. I anxious to see if there is any benifits.

Before bed flow. Rolling and stretching.

Wednesday

I slept great last night. Weight 176.2. I'm still having gut issues.

Morning flow. Rolling and stretching.

Noon XT. Life Fitness bike, level 8, 21:00, 5 miles. 3x10 each Free Motion Chest #45, Lats #80, Calf #160. BS (right hurt a little). Core. 3x10 each Free Motion Shoulder #35, Cable cross row #20-22.5.

Thursday

I didn't sleep good last night. I binged on chips. I am still having gut issues. Weight 178.4. 

Morning flow. Rolling and stretching.

Friday

Morning flow. Hot tub. 

Morning run. Dflex, 1 up, 6 x 200m hill repeats, 4 miles easy. Stretch. 

Gym session. Core, BS, push ups and pull ups (20 minutes). Stretch.

Saturday

Easy run. Stretch, easy 3.4 miles with Justin. 

Sunday

Yesterday was a helluva day; the temperature and humidity were high. We traveled to Nashville for UT's opener.

Morning flow. Hot tub. 

Week of August 24 (27 / 37)

Monday

Morning flow. Flexibility and mobility exercises. I need to go to bed a little earlier tonight.
Noon XT. Bike level 7, 5 miles in 21:28. Butt strengthening. Dumbbell shoulder press #30 and row #40. Pull ups 5.

Evening run. Dflex, LM, 4 miles, 4 x 100m strides, drills and stretch.

Tuesday

Morning flow. Flexibility and mobility exercises.

I'm considering hiring an online coach. This would be my third go around with a running coach. Judy Wilson was the first when I was attempting a sub 60 400m. I ran a 61 flat. I can't remember why I stopped, unless it was due to Judy leaving the area.
Bobby Holcomb (KE) was my second coach and it was a mixture of online and personal. We had track workouts a couple nights a week that I attended when my schedule allowed. Bobby coached me through my first half marathon in which I met my goal of a sub 1:45, I finished in 1:44:11. I left KE because I really didn't enjoy the group sessions and a few of the workout paces were I a little too fast. Mile repeats at 6:30 pace when my PR was 6:13. I got to the point I was dreading my speed days.

Track session. LM, LS, 2 up, 4 x 400m (1:38.2 (slow start, I should have done a few strides prior to my first 400), 1:31.6, 1:31.7, 1:30.5) with 400m walk / jog IR, 2 down and stretch.

Wednesday

I'm pretty tired this morning, I may forego the XT.

Morning flow. Flexibility and mobility exercises. Butt strengthening sans step ups.
Noon XT. Bike level 7, 5 miles in 21:43. Butt strengthening (#40 kettlebell for squats). Body weight exercises for upper body. Pull up 15.

Thursday

I slept good last night, but I woke up feeling stiff and tired. I didn't get out of bed till 6:30, so I didn't have time for my morning flow. I think I'm sore from yesterday's strength session.

My weight was up nearly 2 pounds this morning and I didn't see my diet as being all that bad. Maybe the Tomato Head blue corn chips and hummus are high in sodium.

Track session. LM, LS, 4 x 100m, 2 up, 4 x 400m (1:33.5, 1:29.3, 1:30.3, 1:26.9), cool down. Even though I was feeling bad with tired legs but ran faster than Tuesday.
Stretch before bed.

Friday

Morning flow. Hot tub. I eased into work around 9.
Noon run. BS sans step ups,  body weight exercises and core. LS. 4 miles with 4 x 100m strides. Stretch.

Saturday

Morning run. Today's run turned into a tempo for me. Tulika's daughter Mullika, a high school senior cross country and track athlete ran with the group. Her goal was 8 miles in 8:40 pace. I ran with her and we managed 8:58 pace through 8 with our best mile being last one in 8:35 and slowest was 9:14. I felt strong the entire run and it was a lot of fun pushing for 10. Stretch.

Sunday

Recovery day.

Week of August 17 (27 / 32)

Monday

Travel from DC. It was a long day but not a terrible drive.

Tuesday

A good night's sleep works wonders. 

Evening track session. LM, LS, 2 up, Dflex, 4 x 400m (1:31.1, 1:33.6, 1:33.0, 1:31.4) with 400m walk/jog, and 2 down. Stretch.

Wednesday

I slept ok last night, but with it being Kristen's first day of school she was being a bit needy and that was stressful. When I got to my car this morning I discovered my windshield was cracked and not from the chip I picked up in Atlanta. 

It may be too early for me to be thinking retirement, but between Kristen being back home and needy, dealing with everything that breaks, chores and training, I don't really have time for work.
Evening run and XT. LM, LS, Dflex, 3 miles easy with 4 x 100m strides, GSM. Strength session including: push ups, pull ups, Free Motion squat, calf press, Ground Based press and row. Bike x 5 miles in 20:54.

Thursday

Evening track session. LM, LS, 2 up, drills, 4 x 400m (1:32.6, 1:35.9, 1:31.1, 1:28.0), 2 down, and stretch.

Pull ups - 12

Friday

Pull ups - 5
Massage therapy today with a focus on my right hip, hamstring, and lower back.

Saturday

I forgot to take my sleep aid last night and I was awake at 12:45 and 3:00. Finally got to sleep then slept through my alarm and missed the Roadkill group run. My right hip is sore to touch from deep tissue massage.
Butt strengthening (BS). Bridge, single leg bridge, clams, squats, single leg squats, and step ups.
Morning run. 10 miles. Stretch.

Sunday

Pull ups - 6, 4. Push ups - 20. 

Easy Run. Dflex, LM, 4 miles. Stretch. Around 2.5 - 3 miles in I felt my energy wane, it was like my blood sugar dropped. After another 1/2 mile or so things improved and I finished with a 9:07 mile.

Butt strengthening. Bridge, single leg bridge, clams, squats, and single leg squats. 

Week of August 10 (21 / 25)

Monday

Up early and off to work, I did some Sunday prep so things went fairly well this morning. My goal is to run 5-6 this evening. For some reason I'm a little sore and tired. This evening run is going to be epic.
Evening run. LM, LS, calf stretch, drills, 5 miles, 4 x 100m strides. It may not have been epic , but the rain was. I got soaked.
Recovery. Yoga before bed.

Tuesday

Morning flow. Yoga and core. My movement was stiff this morning.
Track session. Stretch, LM, drills, 1.25 up, drills, 6 x 600m (2:34.3, 2:36.6, 2:34.3, 2:38.3, 2:36.6, 2:35.6) with 200m jog/100m walk/200m jog/100m walk. 4 x 110m barefoot strides.
Recovery. Hot tub session and yoga before bed.

Wednesday

Sleeping has been good of late, however I typically wake up with some lower back stiffness.
XT. C2 1k, 4:54. Life Fitness bike level 7, 3 miles, ~12:45. Pull ups and Australian pull ups. Leg press #140 2 x 15. Calf press #140 2 x 15. Standing hamstring curl #30 1 x 10.

Thursday

Noon run. 5 miles with up and stop on fitness trail. Travel to Staunton VA. 

Friday

Travel to Reston, VA. Easy run with Justin ~2 miles.

Saturday

Walking tour of DC and Georgetown ~8 miles.

Sunday

Easy hilly run with Justin ~3 miles. 

Week of August 3 (30 / 31)

Monday

I was up and out early for a day trip to Atlanta for fingerprinting. I called EAP about a counseling session. The questions they asked made me feel a little uncomfortable. They are supposed to call me about an appointment.
North boundary. LM, LS, 1:10:18. The stick and stretch after I got home.

Tuesday

Track session. LM, LS, drills, stretch, 1 up, 6 x 800m (goal 3:44 - 3:50, 3:57.5, 3:57.8, 3:49.8, 3:49.1, 3:48.6, 3:45.6), 1 down. Stretch, GSM and stretch.
It's about 1:30 p.m. and I'm tired. I really put in some work this morning.

Wednesday

Morning strength session. C2 1k warm up. 2 circuits of bodyweight exercises. 3 sets each of Deadlift (#90)  Jammer (#50) Squat (#180) Calf press (#160). Rope jumping. Stretch.

Thursday

Morning long run. Stretch and the Stick. 8 miles easy. GSM and stretch.
My legs were tired all day. It was tough making it all day at work.

Friday

I over slept and missed this morning's workout. This was probably a good thing. I'm still pretty tired from yesterday.

Saturday

Morning long run. The stick, LM, LS, 10 miles easy with mile 11 in 8:00. Stretch.

Sunday

I slept in this morning and that was much needed. I only mowed the yard and cleaned the garage. 

Week of July 27 (28 / 37)

Monday

176.6 This week's goal needs to be "get back to healthier eating". I slept good last night. 

Evening strength session. C2, 1k, 4:44. Life Fitness bike level 7, 5 miles, 21:20. 3 circuits of bodyweight exercises. 

Tuesday

Morning track session. LM, 1 up. 3 x 1600m (7:50.9, 7:41.7, 7:28.3), IR 400m walk. 1 down. GSM and stretch. 

Wednesday

Yesterday, as planned, I did my track workout which went well. I had also planned a strength session at lunch which didn't happen due to work. I had to work late and Jud and I decided to get some dinner and margaritas at Don Gallo's. So, there was no strength training yesterday. I stayed up a little later than usual knowing that I was working from home today. I was probably asleep by 11, by 11:30 or so I was up having a minor panic attack.
I don't understand why I have panic attacks. I don't feel like I'm under a lot of stress. Honestly, I think I'm a badass, capable of anything.

When it comes to panic attacks, professional treatment and therapy can make a big difference. But there are many things you can do to help yourself, too:

• Learn about panic. Simply knowing more about panic can go a long way towards relieving your distress. So read up on anxiety, panic disorder, and the fight-or-flight response experienced during a panic attack. You'll learn that the sensations and feelings you have when you panic are normal and that you aren't going crazy.
• Avoid smoking and caffeine. Smoking and caffeine can provoke panic attacks in people who are susceptible. As a result, it’s wise to avoid cigarettes, coffee, and other caffeinated beverages. Also be careful with medications that contain stimulants, such as diet pills and non-drowsy cold medications.
• Learn how to control your breathing. Hyperventilation brings on many sensations (such as lightheadedness and tightness of the chest) that occur during a panic attack. Deep breathing, on the other hand, can relieve the symptoms of panic. By learning to control your breathing, you develop a coping skill that you can use to calm yourself down when you begin to feel anxious. If you know how to control your breathing, you are also less likely to create the very sensations that you are afraid of.
• Practice relaxation techniques. When practiced regularly, activities such as yoga, meditation, and progressive muscle relaxation strengthen the body’s relaxation response—the opposite of the stress response involved in anxiety and panic. And not only do these relaxation practices promote relaxation, but they also increase feelings of joy and equanimity. So make time for them in your daily routine.

Things I need to do to move forward:

1. decrease caffeine
2. decrease alcohol
3. decrease junk and unhealthy foods
4. increase relaxation activities
5. make better choices

Thursday

Morning run. Pre-run: foam roll and core. LM. 8 miles with Fartleks. Stretch.
Noon strength session. Life Fitness bike level 7, 3 miles, 12:48. 1 circuit of bodyweight exercises. 3 sets of 7 reps each of Deadlift (#90) and Jammer (#50). I only was able to do 1 set of 7 for Machine squats (#180) due to left knee pain.

Friday

Morning run. LM, LS, drills, pull ups, 5 miles easy. GSM. 1 circuit of bodyweight exercises. Stretch. My right foot arch felt uncomfortable after my run. It was almost like my shoes need to be broken in or maybe the insert is a bit out of position.

Saturday

Morning long run. LM, LS, 10 miles and stretch. Hot tub.

Sunday

Spent the weekend landscaping the front yard, a great workout. 

Week of July 20 (27 / 33)

Monday

The AC broke this weekend and the house was 85 degrees last night. We got very little sleep. 

Noon XT session. C2, 1k, 4:44. Life Fitness bike level 7, 5.1 miles, 21:20. 2 circuits of bodyweight exercises. 

I rented and installed a window AC unit and life is much better.

Tuesday

Morning run. 2 up. 8 x 200m hills (0:62.3, 0:60.0, 0:59.3, 0:59.6, 0:56.1, 0:57.7, 0:57.6, 0:57.9) with a jog back IR. 1 down.

Evening strength session. GSM. 1 circuit of bodyweight exercises. 3 sets of 6 reps each of Deadlift (#90), Jammer (#50) and Machine squat (#180). Supplemental pull up exercises.

Wednesday

Alexi Pappas: My Growth as a Runner

1. When it hurts, pump your arms harder.
2. When I get to the halfway point, drop your arms, pretend the race is beginning again and give 100% effort of what I have in that moment.
3. Repeat to myself that I am not the only one who feels pain.

Morning flow. 10 minutes yoga. Plank, Push ups, squats, and side lying leg lifts.

Thursday

Morning flow. 10 minutes yoga. Plank, Push ups, squats, and side lying leg lifts.
Morning run. 8 mile progression run. Stretch. Pull ups (8). 

"Put it out there, what git on it, git on it" Jud Waters.

Friday

Morning flow. Hot tub. Lots of water (too much alcohol last night). North Boundary trail run 1:10:00.

Saturday

Bryant Grove trail run. This was an outstanding run destination. I may consider racing here in August.

Sunday

I was completely exhausted yesterday. It must have been the 22 miles ran in 3 days. 

Week of July 13 (17 / 28)

Monday

Morning flow. Stretch, core and body weight exercises (push ups and squats)
Noon XT. C2, 1k, 4:49. Life Fitness bike level 7, 5 miles, 21:41. 2 circuits of bodyweight exercises.

Tuesday

Track Session. LM, 1 mile up. 4 sets of 300m with IR 500m jog. 1 down. GSM and stretch.
Strength session. 2 circuit of bodyweight exercises. Push press #65, 75, 85, 3 x 5. Squats #135 3 x 5. Dumbbell press #30 3 x 5. Hanging knee to chest 2 x 10.

Wednesday

Morning flow. Yoga.

Noon XT. Life Fitness bike level 7, 5 miles, 21:58. C2, 1k, 5:01. 2 circuits of bodyweight exercises.

Thursday

Noon run. LM, LS, 1 circuit of bodyweight exercises. 4 miles. 3 sets of 5 reps each of Deadlift, Jammer and Squat. 

Friday

3 miles easy with Justin.

Saturday

Morning long run with Roadkill. 

Week of July 6 (14 / 19)

Monday

Morning flow. Core and stretch. 

Evening strength session. C2 1k, 4:45. Life Fitness bike level 7, 4 miles, 17:44. 1 circuit of bodyweight exercises. Hanging knee raises 2x10, Good morning #45 3x8, Overhead step-ups (slow) #25 dumbbells 4x4 and Dumbbell military press #35, 30, 35 3x6. Stretch.

Tuesday

My dinner last night proved to be a bit of a mistake. I've been having issues all morning.
Lunch run. LM, LS, stretch. 1 up. 4 x 300m  (1:20.2, 1:19.7, 1:18.1, 1:15.8)with 500m IR. 1 down. GSM and stretch.

Wednesday

I did not sleep well last night. 

Recovery day.

Thursday

I couldn't get up to run this morning.

Morning flow. Stretch, core, and body weight exercises (squats and push ups). 

Lunch run. LM, LS, planks, pull ups, dips and push ups. 4 miles. GSM and stretch.
Registered for the Crazy 8 race. I'm a little worried about meeting my goal of sub 38:50.

Friday

Morning flow. Stretch, core, and body weight exercises (push ups).

Saturday

Racing tonight.
Crazy8. 38:30.

Sunday

Recovery and binge day. 

Week of June 29 (15 / 18)

Monday

Race week is here!

Lunch workout. Star Trac bike level 6, 15:43 minutes, 2.5 miles. 3 circuits of upper body bar work. Supplemental work for pull ups. BW squats 2 x 10. Stretch.

Tuesday

Morning flow. Stretch, core and calisthenics. 

Noon run. LM, LS, calisthenics. 1 up. 4 x 300m (1:19.0, 1:22.1, 1:16.9, 1:18.9) IR 500m. 1 down. Stretch.

Wednesday

Recovery day.

Thursday

I got stormed out for my morning run.
Lunch run. This was my last run of significance before the Peachtree. LM, LS, 4 miles. Stretch.

Friday

Travel to Atlanta.

Saturday

AJC Peachtree 10k. 48:56

Race narrative. This was my second fastest 10k ever. My split times were 7:52.6, 7:45.2, 7:45.8, 8:08.6, 8:06.0, 7:38.8. The second half of the race was tough, mostly uphill and with heavy rain. I did make my goal of sub 49.

Sunday

Recovery day.

Week of June 22 (29 / 31)

Monday

Travel from Charlotte. 

I was pretty tired from the weekend and took a 2 hour nap. 

Evening run. Stretch, LM, LS. North Boundary 1:09.41. Hot tub.  

Tuesday

Pre run. Stretch and core. 

Track Session. Warm up 1.22 miles and 8 x 100m. 4 x 800m (3:32.8, 3:33.2, 3:33.3, 3:31.6). 4 x 200m (0:50.3, 0:48.5, 0:45.9, 0:48.6). Cool down .7 miles. Stretch. GSM, foam roll and stretch.
Strength session. 2 circuits of upper body bar work. Supplemental work for pull ups. 3 x 4 each of Atlantis squat #180. FreeMotion calf #180. Stretch.
I'M TIRED!!!

Wednesday

Recovery day.

Thursday

Pre run. Stretch and core ~10 minutes. 

Morning run. 8 miles with a pick up on the last mile (8:14 final mile). Stretch, GSM, Stretch ~20 minutes.
Strength session. 3 circuits of upper body bar work. 2 x 5 each of Nautilus deadlift #90. FreeMotion calf #180. Stretch.

Friday

Morning run. LM, LS, 2 miles easy on grass. Barefoot walk / jog recovery. 

Yoga. FitStar back and shoulder. 

Massage.

Saturday

Sam's Club Run 4 Kids 5k. 23:11.
Race Narrative. It was 72 degrees with 94% humidity. Summer racing at it's best. Not! The good news is my goal was 7:30 pace and I managed 7:27. The not so good news is I faded bad in the second mile and I was beaten by a guy who had never beat me before. I don't know why I faded so during mile 2, I felt really good in mile one. I was able to pick it up for mile 3.

Sunday

Recovery day.

Week of June 15 (17 / 21)

Monday

I went to bed feeling so crappy that I didn't prepare for an early run. I may take the day off or just play it by ear.
Body scan. The headache I had last night is gone. My left hamstring and calf are still bugging me a little.
Race narrative. I'm not sure what to make of the Cove Lake 5k. It was hot and hilly and I suffered through the last mile. I'm not sure the distance was accurate, my Garmin had 2.93. The difference could be attributed to my Garmin losing satellite connection when we ran in the woods. I did finish second but I could have raced better. I let 2 guys pass me in the last mile. I got one of them back but the other was the first place guy in my age group. I should have hung with him. Overall I was pleased but left with the feeling I need more racing.
Strength session. Star Trac bike 20 minutes 3.6 miles. 2 circuits of upper body bar work. 2 x 4 each of Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Calf stretch.

Tuesday

My sleep was crazy last night. I was a wake several times before finally getting up at 5. 

Track session. Warm up: 1200m jog, leg swings and 8 x 100m strides. 4 x 800m (3:30.8, 3:31.8, 3:34.0, 3:28.4) with IR of 200m walk. 4 x 200m (:49.5, :49.5, :50.4, :49.1) with IR of 200m walk. GSM and stretch.

Wednesday

I slept much better last night, but I was up before the alarm. 

Pre run. Tennis ball for foot mobility, foam roll and stretch. Core. 

Morning run. LM, LS, 5 miles with a last mile pick up. Stretch. GSM and stretch.
Strength session. C2 5:04 for 1k. 2 circuits of upper body bar work. Nautilus deadlift #90 2 x 4. Atlantis squat #180 2 x 4. FreeMotion calf #180 4 x 4. Stretch.

Thursday

My sleep was interrupted; I was awake at 2:30.  

Pre run. Same as Wednesday. 

Morning run. LM, LS, 8 miles with a pick up on the last mile. Stretch. GSM and stretch.
Travel to Charlotte for HeroesCon 2015.

Friday

Gym session. TM 2 x 1/4 mile. pull ups, push ups and core. Easy effort. 

Week of June 8 (27 / 31)

Monday

I slept most of the night with no issues. I was up in time to get my run in before work. 

Morning run. LM, LS, 5 miles (sub 9 pace). Stretch. 

Don't lose site of the little things. 

I've discovered I'm really sore today, especially my glutes. 

Strength session. C2 5 minutes. GSM. Lateral skip, Carioca and A skip. Upper body bar circuit x 2. Stretch.

Tuesday

I slept good last night. 

Morning flow. Hot tub.

My left hamstring is feeling sore after spending around 5 hours of working at the kitchen table this morning.
Evening trail run. 6 miles on the North Boundary trail. The first 4 miles were awesome; around mile 5 my left calf started acting up. Stretch.

Wednesday

I'm a drinker with a running problem. 

No alarm and up at daylight. 

Today's focus is on recovery, especially focused on left leg issues. I'm thankful for my massage appointment Friday.
Strength session. Bike 20 minutes, 2 circuits of bar work (reps are increasing a little). Stretch.

Thursday

Morning run. Yoga. LM, LS. 8 miles at Melton Lake Greenway with 4 x 100m strides. Stretch.

Friday

Recovery day massage. 

Saturday

Warm up. Core and yoga at home. 1.5 mile jog, drills and strides. 

Cove Lake 5k. 23:31.71, 2nd Age Group, 28th Overall. Either my Garmin was off in the woods or the course was short.

Sunday

I've got a little bit of a left calf and hamstring thing going on today, and eventhough I slept great but I'm still tired. 

Week of June 1 (31)

Monday

It's back to the grind today. I woke up at 4:30 and never went back to sleep. I hope tonight is better.
Lunch run. LM, LS, lateral skip, push ups 10, pull ups 4, Australian pull ups 4. 5 miles with 4 x 100m strides (average pace 8:50). Stretch. It was hotter than I am use to, but I had a very nice run.
Strength session. C2 x 5 minutes, 1k. 4 circuits of upper body, bodyweight exercises.

Tuesday

Strength session. C2 x 5:06, 1k. 3 circuits of upper body, bodyweight exercises. I also added some forearm and shoulder supplemental exercises. I am very weak with pull ups. I did some research on improving pull-ups and found The Proof is in the Pull-Up: 10 Tools for Getting Better at Pull-Ups.
Track session. Warm up: LM, LS, lateral skip, 1200m jog and 8 x 100m. 3 x 5 minutes (average pace #1 6:54, #2 6:57, #3 6:53), 4 x 200m (0:48.7, 0:49.3, 0:52.7, 0:40.8). Cool down: 1 mile jog. Stretch.

Before bed stretch.

Wednesday

Strength session. C2 5 minutes. Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Lunge #45. 3 sets of 4 each. 2 circuits of upper body bar work with supplemental pull up exercises.

Thursday

My sleep has been mucked up all week. Last night I was awake at 12 and 3. It's got to get better.
Morning run. My warm up today was 10 minutes in the hot tub. 8 miles, 5 miles easy and the last 3 were 9:57, 9:37 and 9:14. Stretch.

Friday

I finally slept last night, probably 8 hours.
Afternoon run. Warm up: 2 circuits of upper body bar work and jump squats. LS, 2 miles easy plus 4 x 100m strides. This was definitely not my best effort.

Saturday

Long run with RoadKill. 10 miles (average pace 9:42). Stretch. This was a good effort run and my last long run before Peachtree.

Sunday

Body scan. This morning I'm a little tired and my lower back is sore. Yesterday morning while getting ready for my long run I slightly tweaked my lower back reaching down to pick up my glasses. 

I struggled with right knee pain at the beginning of my long run. The pain lasted for about a quarter mile. I had no post run knee issues. I also struggled with sleep this week; I only had 2 nights of restful sleep.
Strength session. C2. Lateral skip, carioca and squat jumps 2 x10. Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Lunge #45. 4 sets of 4 each. Upper body bar exercises 4 circuits. Supplemental exercises for pull ups. Stretch. 

Southern California - Week of May 25 (18 / 28)

"Make friends with pain, and you will never be alone." Ken Chlouber

Monday

Oceanside run. Yoga, LM, LS, 5 miles. GSM and stretch. I was up early and started in the gym.

Tuesday

Oceanside run. Yoga, LM, 5 miles. Planks and yoga.

Wednesday

Afternoon run at Mission Bay. 3 miles easy. Mission Bay is beautiful, the weather was sunny but windy. Justin and I did an easy out and back. It was nice sharing a run with him.

Thursday

Gym session. RDL, squats, calf and lunge. 3 sets of 4. Push ups 4 x 10. Pull downs #100, 4 x 5. Sit ups 2 sets.

Carlsbad run. 5 miles. This was my first shirtless run while on vacation and the weather was spectacular. I left town heading south for a 5 mile out and back. I ran by the cliffs which were breath taking. This was probably my fastest run of the week as well as my fifth run day in a row. 

I feel I was motivated both by the beauty of southern California and my vacation book "Born to Run". There is a vibe here, unlike anywhere I've ever been.

Carlsbad Cliffs

Friday

Travel day to L.A. We went to Santa Monica and walked about 10 miles. That was my workout for the day. We walked down the boardwalk to Muscle Beach, Venice, to the end of the Santa Monica Pier and then to the Third Street Promenade. 

Saturday

Travel day home. Exhausted. 

Sunday

Post-vacation hangover. My running mileage for this week was down, but my time on my feet was very high. 

Week of May 18 (27 / 29)

Begin everyday with gratitude.

Monday

I am a little sore from volleyball.
Evening run. LM, LS, 5 miles with 4 x 100m strides (9:09 average pace). Stretch.
GSM and hot tub.

Tuesday

Sleep was good. I woke up with a stiff lower back. My weight was 175.8, lowest in a long while.

Morning flow. Yoga
Strength session. C2, 1k, 5 minutes. Freddy Ping's workout routine: Push ups, Head Bangers, Pull ups Dips, Sit ups. Body weight squats 10, Hip abduction #70, 2x10.
Evening run. LM, LS, stretch, 5 miles with 4 x 100m strides. Stretch.

Wednesday

Morning flow. Hot tub. Foot and calf stretch and mobility exercises.
Strength session. C2, 1k, 5 minutes. Push ups, Head Bangers, Pull ups Dips, Sit ups. 4 circuits.
Track session. Warm up 2k jog, 8 x 100m strides and LS. 4 sets of [400m (IR 400m walk), 300m (IR 300m walk), 200m (IR 200m walk). Set total time: 1) 3:42.0, 2) 3:39.4, 3) 3:39.8, 4) 3:35.7. Cool down 800m walk. Stretch.

Thursday

Strength session. C2, 1k, 5 minutes. Push ups, Head Bangers, Pull ups Dips, Sit ups, squats. 4 circuits. Swiss ball hamstring curl, side lying leg raise. 2 circuits.

Friday

Morning long run. 6 minutes of yoga. 8 miles. Stretch.
Strength session. Push ups, Head Bangers, Pull ups Dips, Sit ups. 3 circuits. Stretch.

Saturday

Travel to Oceanside, CA. 

Sunday

Oceanside run. Yoga, LM, LS and 5 miles. Stretch. It was cool and misting rain at the beginning and cool enough to keep most people in. My first mile didn't record correctly. My Garmin had me starting in the ocean. 

Week of May 11 (28)

Monday

I finally finished my travels today. I've been gone since April 26th. My travels have taught me something, I love East Tennessee. 

Evening run. Leg swings, lunge matrix, 5 miles easy with 4 x 100m strides (average pace 9:12). Everything felt great.
Before bed yoga.

Tuesday

I slept good last night. 

Noon XT. 20 minute circuit of strength training. 

Evening run. Leg swings, lunge matrix, 6 miles with a slight pick up on the last mile with 4 x 100m strides. Stretch.

Wednesday

I think I forgot to take my sleep aid and I woke up at 3. I was able to nap till 4:30. 

Morning flow. FitStar - hip and balance. I need lots of balance work. Hot tub 20 minutes.
Track session. Warm up 2k and 8 x 100m strides. 4 x 800m. Cool down 2k. Stretch.

Thursday

Slept great. 

Morning flow. Yoga.

Lunch walk. 1.54 miles at A.K. Bissell.

Friday

Morning flow. Hot tub. 

Morning run. LM, LS, hip flexor and quad stretches. 4.3 miles with 4 x 100m strides. 

Strength session. GSM, leg curl #20 x 12, pull downs #120 3 x 5, FreeMotion calf press #120 3 x 12, FreeMotion chest #50, 60, 70 3 x 5, Squat Machine #180 x 12, FreeMotion shoulder #35, 3 x 5. Stretch.
Massage therapy. We focused on aggressive hip stretching.

Saturday

Morning run with Roadkill Runners. LM, LS, 8 miles. This is the strongest I've felt in a while.

Sunday

I was very low energy and sleepy following lunch today. I should no longer eat a whole GF pizza from Maddios. It has way too many calories and leaves me feeling lethargic.

Volleyball.  

San Francisco - Week of May 4

I was not a big fan of San Francisco. It is cold, windy and hilly.
I wish I could have gotten out for a couple runs, but my days were too busy. I only managed one 30 minute treadmill run. I did walk quite a lot.

New Mexico - Week of April 27 (32 / 41)

Monday

I made it to Santa Fe last night my the skin of my teeth. I thought the descent and landing in Dallas was rough but it paled in comparison to the flight from Dallas to Santa Fe. I feared for my life. I am impressed by the structural integrity of airplanes.
This morning my boss and colleague on my trip called with horrible news from home. Her son in law was found dead this morning. After initial panic on my part, I got her squared away and headed home.
This week begins a week of altitude training. "Santa Fe's high altitude (7,000 feet above sea level) means air is rarefied, thinner. It usually takes about 48 hours to adjust and staying hydrated helps. Watch your alcohol intake. One drink is the equivalent of three at sea level." Everything I read says stay hydrated. I think I am playing catch up.
Morning run. D-flex, 5 miles easy with strides. Stretch.
This evening I began the TV commercial workout. Tonight was squats, push ups and abs. I made it through 3 circuits.

Tuesday

I went to bed early and woke up early, 4:00 a.m. I did feel a little better.
Morning run. Pre-run yoga, 5 miles easy with strides. Yoga.

Wednesday

I consumed a little too much alcohol last night (2 Margaritas and 2 Coronas), but it was over 5 hour period. The bad part was I didn't sleep well. I went to bed around 11 and was awake by 2, napped until around 8. I don't think I slept more than an hour at a time. I did not run this morning.
I cut the afternoon classes and went on a running tour of Santa Fe.
Afternoon run. Pre-run yoga. 5 miles easy. Lateral leg lift 25 and yoga.

Thursday

I bailed on the TAC Annual Meeting dance pact last night and opted instead for my bed. I was so tired.
Noon walking and run tour of Santa Fe. My run was only around 3 miles, but but total mileage for the was 12.68. A lot of the walking was pretty steep. We walked up to Fort Marcy Park, what an awesome view.

Friday

I slept like a champ last night, which was much needed.

Saturday

This morning I ran the Rio Grande Trail. 8 miles with 4 x 100m strides.

Sunday

Today was the Albuquerque Run for the Zoo 5k. I finished 4th in my age group in 24:56.