Week of January 26 (21)

Monday 26

I'm pretty sore from volleyball. I having some right hip pain and my right index finger is sore from the miss hits last night.

I heard from my GI doc that I have osteopenia and need to start taking calcium, vitamin D and Alendronate. I find this hard to understand since I am so active. It must be related to my celiacs and the malabsorption issues that I've dealt with.

Ab and Squat Challenge. Crunches 90. Squats 85.

Lunch run. Leg swings, LM, 5 miles with 6 x 100m strides. Calf press #120 3 x 10. Stretch. 

Tuesday 27

I slept poorly last night. I hope today's double doesn't get waylaid. 

Ab and Squat Challenge. Rest day.

Evening run. Leg swings, LM, 5 miles easy with 8 x 100m strides. Stretch. 

Wednesday 28

Ab and Squat Challenge. Crunches 105. Squats  95.

AM run. Leg swings, LM and drills. Treadmill 3 miles 27:37. 

Strength. Free Motion chest #60 3x8, Lat #100 3x7, Shoulder #40 3x7, Calf #120 3x12. Stretch.

Evening run. Leg swings, LM, 4 miles with 7 x 100m strides and stretch. 

Thursday 29

Ab and Squat Challenge. Crunches 120. Squats 95.

My sleeping habits are going crazy. I was at 3:30. This is good and bad. Good because I was able to accomplish more than I would if I had slept till 6. Bad because I will probably bottom out early this evening and I'm traveling to DC. 

Morning run. Leg swings, squats, 4 miles and stretch. 

Friday 30

Ab and Squat Challenge. Crunches 40 of 140. Squats 80 of 100.

Saturday 31

Ab and Squat Challenge. Crunches 100. Squats 20. Challenge complete!

Sunday 1

Arm Challenge. Push Ups 5. Dip 5. Curls 10. Punches 10.
Clams 30. 

@Phe800: Life advice from @stevemagness

"The real secret to life is not giving a shit about what other people think about you"

Week of January 19 (24 / 26)

Monday 19

Evening session. Leg swings, LM, 4 miles at Melton Lake Greenway (9:06 pace), and stretch. 

30 Day Ab and Squat Challenge. Crunches 10. Squats 10.

Lateral step ups 30. Clams 20. Stretch, foam roll and stick. 

Tuesday 20

My body is tired this morning. 

30 Day Ab and Squat Challenge. Crunches 20. Squats 25.

Noon run. Leg swings, LM, drills, 4 easy with 6 x 100m strides. Calf press #100 3 x 15 and stretch. I had no knee pain today.

Stretch, foam roll, and lateral step ups 20.

Wednesday 21

This tired I'm feeling today is for real. Rehab and challenge exercises only today. 

I went for my bone scan this morning; I don't look for there to be any issues.
Lunch walk. ~1.5 miles.

30 Day Ab and Squat Challenge. Crunches 35. Squats 35.

Clams 40. Lateral step up 20. Stretch and foam roll. 

Thursday 22

Noon run. Leg swings, LM, drills, 4.5 miles at 9:08 pace, stretch. Calf press #100 x 50. No knee pain today. 

30 Day Ab and Squat Challenge. Crunches 45. Squats 45.
Clams 50. Lateral step ups 30. Stretch, foam roll and the stick.  

Friday 23

Morning run. Leg swings, LM, 4 mile progression (9:15, 9:10, 9:02, 8:30), .5 down and stretch. 

Massage therapy. Nothing seemed to be too tight or sore. Actually, if anything the right was slightly more tight than the left. 

30 Day Ab and Squat Challenge. Crunches 50. Squats 55.

Clams 55. 

Saturday 24

Long run with Roadkill Runners. 6 miles with an average pace of 9:45. Stretch, foam roll and the stick.

30 Day Ab and Squat Challenge. Crunches 60. Squats 65.

Clams 65.

Sunday 25

30 Day Ab and Squat Challenge. Crunches 60 of 75. Squats 65.

Volleyball. We had a double header and lost both 0 2. I played well but didn't get enough opportunities. 

Lots of stretching, foam roll and the stick. 

Week of January 12 (23 / 32)

Monday 12

30 Day Ab and Squat Challenge. Crunches 105, Squats 70. 

Morning session. C2 1k 5:02, TM 1 mile 9:58, Star Trac bike level 7, 4 miles 20:30 and stretch. 

Noon session. Star Trac bike level 7, 4 miles 20:42. Strength. Knee extension #35 3 x 12. Leg curl #30 3 x 10. Free Motion chest #50 3 x 8, lat #100 3 x 6, shoulder #40 3 x 6. Lateral step ups 15. 

Worked on hip and knee mobility. I have some sore spots in my upper hamstring. 

Tuesday 13

My left hamstring is sore this morning but my legs are not as tired. My goal is to run 5 after work. 

"Do you have the confidence to take an extra day off to avoid injury? Once you do, no more injuries." @GregMcMillan

Evening session. Leg swings, LM, 4 miles at Melton Lake greenway, 6 x 100m, and stretch. 

30 Day Ab and Squat Challenge. Crunches 10, Squats 5.

Wednesday 14

Morning flow. Stretching and clams. 

I missed my ab and squat exercises today. I will catch up tomorrow. 

Thursday 15

30 Day Ab and Squat Challenge. Catch up. Crunches 20, Squats 10.

30 Day Ab and Squat Challenge. Crunches 50, Squats 20.

Noon session. LM, leg swings, 4 mile lunch loop plus 6 x 100m strides, and stretch. My knee was ok until 3.6 miles in. No residual pain. 

FitStar yoga. 

Friday 16

30 Day Ab and Squat Challenge. Crunches 55, Squats 45.

Evening session. Leg swings, LM, 2 up, 4 x 200m hills, 2 down, and stretch. My knee started hurting at 3.5 miles. 

Lots of stretching and foam roll. 

Saturday 17

30 Day Ab and Squat Challenge. Crunches 90, Squats 60.

FitStar Yoga. 

Clams 35, 25. 

Noon session at Cherokee Blvd.. Leg swings, LM, 3 miles with 1 easy and 2 good, IR .25 walk, .5 hard, IR .25 walk, .5 hard, .45 walk and stretch. Rehab iced. 

Sunday 18

30 Day Ab and Squat Challenge. Rest day.

Lateral step up 25.

Haw Ridge trail run ~4 miles. Stretch and foam roll.

Soccer Trails at Haw Ridge

Volleyball tonight was not much more than an easy plyo workout. 

Week of January 5 (26 / 36)

Monday 5

30 Day Ab and Squat Challenge: squats x 20, crunches x 20.

Noon run. AWU, 4 miles with 4 x 100m strides. Calf press #100, clams 3 x 15 each and stretch. My left knee hurt some.

Evening run. I warmed up but couldn't get in a full workout due to left knee pain. 

Tuesday 6

30 Day Ab and Squat Challenge: squats x 50, crunches x 45. 

Noon XT session. Cardio C2 1k 4:57, elliptical 2.85 miles 30 minutes. Strength Free Motion chest #50, lat #90, and shoulder #35 3 sets of 10 each, Swiss ball JackKnife, hip extension, and hamstring curl 2 sets of 10 each. Stretch. No knee pain with any of the activities.

Wednesday 7

30 Day Ab and Squat Challenge: squats 55, crunches 55.

Morning TM run. AWU, drills, 4 miles. Clams 3 x 15. Stretch and foam roll.

Noon run. LM, leg swings, 4 miles. I made it about 2.5 miles with no knee issues. After that, if I stopped and stretched I was able to continue. Standing leg curl #30 2 x 10, calf press #100 3 x 15, and stretch.

Thursday 8

My weight was below 180 today. This is the first time this year and the third time since using MyFitnessPal. 

30 Day Ab and Squat Challenge: squats 60, crunches 70.

Noon session. C2 1k 5:05. Star Trac bike level 6-7 30 minutes 5.6 miles. 

Hammer Ground Base Combo decline #90, row #90 3 x 6 each. Single leg knee extension #35 3 x 10. Swiss hamstring curl 2 x 10. Stretch. 

Friday 9

Morning yoga flow.

Morning run. I must say I'm getting disappointed in my body. I'm fit but something hurts all the time. After dealing with my feet since September, I now have my left knee acting up. I can run fine for about 3-4 miles then it starts. I can walk a little or stop and stretch and it quits hurting for a little while. There is no pain when I'm done or any other time except when I run. 

My first thought was IT BandSyndrome, because it does seem to be in my lateral knee. It can also feel like it's posterior as well, leaving me to think maybe it's calf or hamstring. I've had calf and hamstring issues on the left before. 

I'm going for massage therapy today. I'll see how that goes. Rayleana thinks it my hamstring. It is much tighter.

Saturday 10

30 Day Ab and Squat Challenge: squats x 25, crunches x 20.

Sunday 11

Morning track session at ORHS. 1 up, stretch, 1 up, 8 x 100m, 8 x 200m, 400m easy, 8 x 160m, 400m easy, 4 x 400m. 

30 Day Ab and Squat Challenge: squats x 65, crunches x 90.

Volleyball. we won the first game and was close in the second. The wheels came off in the third.

I was really tired the rest of the evening. I worked on some hip strength and did some foam roll and stretching.