Week of February 23 (31)

I just finished a recovery week; it wasn't really planned but was needed. My plan for this week is to get my mileage up to high 20s and bring back strides.
My next race is the Secret City 5k on March 21st. In March, I plan to introduce weekly track workouts into my schedule. The goal will be to still keep my mileage up to 25-30 per week.
19 weeks until the Peachtree 10k.

Monday 23

Noon run. LM, 4 miles on the track. There is something about the track that makes me go a little faster. 4 x 100m strides. Calf press #140 3x10. Stretch.
Evening shake out. 20 minutes treadmill 2.07 miles.
Pull ups 5, 5, 4, 3. Squat machine #180 1x5, #250 3x5. Shoulder dumbbell press #35 1x5, #40 2x5. Swiss ball hamstring 2 sets. GSM.
Arm Challenge. Push Ups 42. Dips 85. Curls 115. Punches 95.

Tuesday 24

Lunch run. LM, drills and AWU, 40 minutes easy on the Treadmill, stretch.
Evening run. Lateral step up, foam roll, the stick, 20 minutes on the Treadmill 2.08 miles. GSM.
Arm Challenge. Push Ups 44. Dips 90. Curls 120.
Yoga.

Wednesday 25

Lunch run. LM, drills, 4 miles with strides. GSM. Stretch.
Arm Challenge. Rest day.

Thursday 26

Evening run. LM, AWU, 35 minutes on the treadmill 3.65 miles. Knee extension #35 50. Leg curl #30 40. Pull ups 10. Calf press #140 3x10. Squat machine #190 240.

Friday 27

Rest and recovery day.

Saturday 28

Morning run with Roadkill. 10 miles. By mile 4 or 5 I was having left hip pain. I probably didn't warm up enough or I did too many miles on the treadmill. GSM and stretch.

Sunday 1

I signed up for the  Peachtree 10k. I'm kinda excited. Today also starts the March 1-mile challenge.
1-mile TM and GSM. My hip is still sore.

Week of February 17 (10 / 17)

Monday 16

My low back is extremely sore and everything is tight. No running today. 

Arm Challenge. Push Ups 30. Dips 60.

Tuesday 17

My lower back is improving but between that and the icy roads, I did not run again today. 
Arm Challenge. Push Ups 35. Dips 65.  Curls 90. Punches 75 seconds.
Lateral step ups 20. 

Wednesday 18

Today was another day of winter lack of motivation. I haven't ran since Saturday, but I'm not having any issues with that. My body was needing a break and I was dealing with a lower back injury from volleyball Sunday. 

Thursday 19

LifeFitness elliptical 21' 2 miles. Squat machine #180 6, #230 3x5. Shoulder press dumbbell #39, 35, 40 3x5. Pull ups 5, 3x3. Leg curl #30, 40, 50 3x5. Knee extension #35, 50 3x5. LifeFitness bike level 8 5 miles 20'. 

Arm Challenge. Push Ups 38. Dips 75. Curls 105. Punches 85 seconds.
Lateral step up. GSM. Calf press.

Friday 20

A.M. run. LM, drills, Treadmill 5 miles 47:05, stretch. 

Massage therapy. 

Arm Challenge. Rest day.

Saturday 21

Evening run. LM, treadmill run 50 minutes 5.14 miles. GSM. 

Arm Challenge. Push Ups 40. Dips 80. Curls 110. Punches 90.

Sunday 22

Rest day. 

Week of February 9 (28)

Monday 9

Arm Challenge. Push Ups 20. Dip 30. Curls 55. Punches 40.
Lateral step up 20. Clams 40. Calf press #120 3 x 15.

Lunch run. AWU (lateral leg swings hurt my left knee), 4 easy and stretch. My right foot hurt during the run. I need to decide if I need to see Dr. Caplan again. I also need to be more deligent with wearing the foot splint Dr. Caplan prescribed.

"We can all do more; what is my more?" Me 

“Leben ist immer Lebensgefährlich.” Life is always life-threatening. Erich Kästner

Tuesday 10

I seem to be having a rough time recovering from my race Saturday. I need to stay committed to easy running this week. 

Lunch run. Leg swings frontal plane only, LM, drills, 3 miles easy on the treadmill and stretch. Epic knee extension #20 3x8. 

Evening run. LM, 4 miles at 8:59 pace and stretch. This was a little faster than my typical easy pace, but the cold made me push a little harder. 

Arm Challenge. Push Ups 22. Dip 35. Curls green sport cord 60. Punches 45.
Lateral step up 10. Calf press BW 20. GSM phase 1 beginning 8 weeks.

Wednesday 11

Today I let my body recover. 

Arm Challenge. Push Ups 25. Dip 40. Curls blue sport cord 65. Punches 50.

Thursday 12

Lunch run. LM, 4 miles at a brisk pace. It was snowing on today's run and when the wind was blowing it was very cold. I didn't have any knee pain. 

Strength. Knee extension #35 3 x 10. Leg curl #30 2 x 10, 8, #20 1 x 12. Stretch.

Evening run. LM, 2 miles easy and stretch. 

Arm Challenge. Rest. 
GSM. Calf press #120 3 x 15.

Friday 13

Morning run. LM, 3 miles TM, GSM and stretch. 

Arm Challenge. Push Ups 28. Dip 50. Curls 75. Punches 60.

Saturday 14

Long run. LM, leg swings, 8 miles with lots of hills. Stretch. 

Arm Challenge. Push Ups 29. Dip 55. Curls 80. Punches 65.

Sunday 15

Volleyball tournament. It was awesome that Justin was able to play with us.  We won our first match in straight sets and lost the second in the second set. I tweaked my back in warm ups. 

Week of February 2 (25)

Monday 2

Arm Challenge. Push Ups 8. Dip 8. Curls 15. Punches 15.

Evening run. Leg swings, LM, drills, 6 miles with 5 miles under 45 and 7 x 100m strides and stretch. 
Lateral step ups 30. Clams 30. Stretch, foam roll and the stick. 

Tuesday 3

FitStar Yoga.
Lateral step ups 30. Clams 30. 
Arm Challenge. Push Ups 10. Dip 10. Curls 20. Punches 20.
Afternoon run. Leg swings, LM, 2 up, 4 x 1200m, 1 down and stretch. I had a few instances of left knee pain but it was not like before. This felt more in the joint and sharp in nature. 

Wednesday 4

I overslept a bit and got with a tired and achy body. 

Arm Challenge. Rest or repeat Tuesday. 

Thursday 5

My whole body ached yesterday. It is better today, but I still have some soreness. I took a Meloxicam with my smoothie.

Evening run. AWU, 4 mile progression and stretch. I didn't intend for this to be a progression run, but I was feeling good and not watching my pace. I really feel like this is just my second year of running and the base work will eventually start paying off. 

Arm Challenge. Push Ups 12. Dip 15. Curls 30. Punches 25.
Clams 25. Lateral step ups 30. Stretch. 

Friday 6

Arm Challenge. Push Ups 15. Dip 20. Curls red sport cord 40. Punches 30.

Saturday 7

Strawberry Plains 10k. 

Arm Challenge. Push Ups 18. Dip 25. Curls black sport cord 50. Punches 35.

Sunday 8

Arm Challenge. Rest day. 

Volleyball. We lost 0-2. My legs are still tired from racing Saturday.