Week of March 30 (30)

Week of March 30 - April 5

Monday

Morning flow. Push ups, clams, single leg bridge, plank and vinyasa c.
Noon Run. LM, drills, leg swings. 5 mile loop (average pace 9:03). GSM, push ups and stretch. It felt good having fresh legs on this run.
Before bed stretch.
Hydration 4/5

Tuesday

Morning flow. Push ups 15, clams 25, single leg bridge 10, plank 30 ct. and vinyasa c with low lunge and warrior 1.
Noon run. Walking toe touch, single leg bridge 10, push up 15 and leg swings. 5 mile lunch loop. GSM, push ups 15 and stretch.
Quote of the day from Saucony, Find Your Strong "Go out hungry, come back thirsty"
Hydration 3.5/5

Wednesday

I was up late and overslept a little, so no morning flow.
Recovery day.
Before bed stretch.
Hydration 3/5

Thursday

I went to bed earlier but I woke up earlier. I'm still not getting enough sleep. 

Morning flow. Clams 25, single leg bridge 10, plank 30ct., push ups 15. Yoga.
Evening track session. Warm up: 1600m, drills, 8 x 100m. 4 x 400m (1:43.2, 1:43.4, 1:41.8, 1:41.7), 2 x 300m (1:14.1, 1:14.4), 2 x 200m (0:46.1, 0:49.3). Cool down 1600m.
Hydration 2/5

Friday

I feel a little stiff and sore this morning. I wonder if this is related to not hydrating enough. Also, my right glute hurt some during yesterday's track session.

Morning flow. Clams 25, plank 30ct., bridge 15, push ups 15 and yoga.
Evening run. 10 minutes hot tub. 30 minute easy run.
Before bed stretch.
Hydration 3.5/5

Saturday

I woke up at 3:30. I went back to sleep but the alarm woke me up and I felt pretty bad. 

Long run with Roadkill. 12 miles with a 1 minute walk each mile (average pace 10:30). Hot tub and stretch.
Before bed yoga.
Hydration 4.5/5

Sunday

I slept like a champ last night, the best I've slept in a while. However, I am pretty stiff, couldn't even do a forward bend.
Recovery day. Fit Star yoga, balance and hips. Hot tub.
Hydration 3/5

Summary

This was a very good week of training. I went back to a 5 day run week which I think may be best for me. I continue to have some sleep issues but it's not hampering my progress. I could have done better with hydration, only got a 23.5/30. I was sore to finish the week but no injuries. 

Why I Run.

Why I Run

I run because it makes me feel like a kid sometimes.
I run because I'm a 55 year old athlete.
I run because it challenges me physically.
I run because it challenges me mentally.

I run for the quiet time.

I run to see the world around me.
I run to stay healthy.
I run to reduce the stress in my life.

Week of March 23 (18)

Week of March 23

Monday

I woke up too early at 3:15. I did go back to sleep but I've been tired all day. 

Noon run. Single leg bridge x 10, leg swings and drills. 5 miles easy, average pace 9:12. GSM and stretch. The weather was beautiful which makes running much better. 

Tuesday

My body is tired and sore but I believe it's a good thing. The training is working. The key now is to moderate the training as not to injure myself. 

Morning yoga flow.
Evening track session. Warm up 1200m, leg swings, drills, 8 x 100m. 1200m (5:36.9), 2 x 1000m (4:38.0, 4:35.5), 2 x 800 (3:40.4, 3:39.2). Cool down 1200m.
Stretch before bed. 

Wednesday

Morning yoga flow. Push ups and clams. 

We bowled (104, 107) at lunch today, but other than that it was a recovery day for me. 

Thursday

Morning yoga flow. Push ups, clams and plank.
Noon run. Single leg bridge, leg swings and drills. 5 miles easy. GSM. 

Friday

Afternoon run. Dflex, 30 minute run and stretch. 

Saturday

Yoga flow. 

Sunday

Volleyball. We lost 1-2. I played well with a hitting percentage close to a 1000.

Summary

My body was tired this week and my hips were sore. Justin and Kristen were in town this weekend. I decided to let my sore hip recover and didn't run. I hope to get back to 100% tomorrow. 

Week of March 16 - 22 (27 / 34)

Monday 16

I was startled awake at least 3 times last night.

XT. C2, 1k. FreeMotion bike, level 2.5, 20 minutes, 6.7 miles. Calf press #160, 3x10. Kettle bell swing #30, 35, 40, 3x5. Pull down #100, 120, 140, 3x5. Nautilus deadlift #90, 3x5. Dumbbell press #35, 3x5. Squat machine #180, 3x5. 

Evening run.  LM, leg swings, drills, 5 miles at a good pace (just under 9) and stretch. 

Tuesday 17

Track workout. Warm up 1200m, leg swings, 8x100m, 1200m (5:35), 1000m (4:37), 800m (3:39), 3x600m (2:42.2, 2:42.9, 2:40.8) and 1200m cool down. GSM. Stretch before bed.

Wednesday 18

Several of us from work went bowling during lunch. I rolled a 189, which is my highest score ever. The second game I think fatigue set in and I was only able to score a 104.
Evening run. Scorpion and eagle, single leg bridge, 20 minutes easy. Two sets of 10 each for step ups, squats and reverse lunges. GSM. 

Thursday 19

I slept in till 6:30; I guess my body was needing it. My glutes are sore. 

Evening track session: Warm up 1600m, 8x100m and leg swings. 6x200m (0:52.5 average), 400m easy, 4x300m (1:22), 400m easy, 3x400m (1:50). Cool down 1200m.
Stretch before bed.
"Try to impose the least amount of stress that produces the maximum benefit" Jack Daniels

Friday 20

Recovery day. 23 minutes of FitStar yoga.
Stretch before bed. 

Saturday 21

Long run with the Roadkill Runners. LM, leg swings, 8 miles and stretch.
Stretch before bed. 

Sunday 22

Foam roll and hot tub. 

20 minute recovery run.
Volleyball. We lost 0-2. 

Week of March 9 - 15 (26)

Monday 9

I didn't sleep very well; my lower back was a little sore.
Morning yoga flow.
Noon run. LM, leg swings, eagle and scorpion, 5 miles with 4 x 100m strides. In the last stride my right foot hurt. The pain was related to the issue I've seen Dr. Caplan about.

Tuesday 10

Mindfulness. I am fascinated by all the strong and graceful yogis on Instagram. I'm sure yoga can help my running as well as my overall health and well being. I just completed a 21 minute session from FitStar.
Evening track session. Warm up: LM, leg swings, 1200m, dynamic stretch (hamstrings, quads, ITB), 1200m and 8 x 100m. Set 1: 6 x 200m (0:50.2 - 0:53.3). Recovery: 400m easy, 6 x 100m. Set 2: 4 x 300m (1:13.2 - 1:16.2). Recovery: 400m easy. Set 3: 3 x 400m (1:51.7 - 2:03.5). 5 miles total.

Wednesday 11

Evening run. LM, leg swings, 2 miles easy and stretch. 

Thursday 12

"Stretch after your run, which allows your muscles to cool down in a lengthened state instead of the shortened state they're in when you finish your workout. Stretch at night to help your muscles better repair themselves as you sleep." Excerpt from Runner's World article "Fixing Hamstring Flexibility"
Noon run. Single leg bridge, scorpion and eagles, leg swings, 5 miles with strides. 
Calf press #160 3 x 10. Kettlebell swings #30, 35, 40 3 x 4. Squat machine #180, 200, 230 3 x 5. Stretch. 
Stretching before bed. 

Friday 13

I took today as a recovery day. I did do some stretching.  

Saturday 14

Morning run with the Roadkill Runners. LM, 6 miles easy and GSM. 

Sunday 15

Easy run. LM, leg swings, 20 minutes and stretch. 

This was a very good week of running, I got in over 25 miles. I ran 6 of 7 days and 11 of the last 12 with little issue.  I only did 1 weight lifting session. I only did one GSM session. I need to be more diligent with my weights and GSM. 

Next week I plan to do XT on Monday at lunch with weights a run in the evening, a track workout on Tuesday evening. I may do a 5k on Saturday. If so, I'll probably do a 20 minute run on Wednesday with XT, 5 miles on Thursday and a 20 minute run on Friday and Sunday. 

Week of March 2 (20 / 37)

Monday 2

My left hip is very sore this morning, but a little better than it was last night. I need to note, that by not stopping my run Saturday when I was experiencing the hip pain will cause me to miss at least 1 run.  

This morning I did some yoga.  

Lunch session. Free Motion bike resistance 2.0, 30 minutes, 10.2 miles. Knee extension #35, 50. Leg curl #30, 40. Leg press #180. Pull ups 10. FreeMotion  chest #50, 60, 70. Shoulder #40, 45, 50. Lateral step up. 

Tuesday 3

My hip is getting better; I didn't have pain with sleeping.
Morning yoga flow.
Lunch session. Free Motion bike resistance 2.5, 15 minutes, 5.1 miles. Life Fitness elliptical level 5, 15 minutes 1.35 miles. Pull ups. Kettlebell #30, 35, 40. Lateral skip. Karaoke. Stretch. Jacobs Ladder 3 minutes.    

Wednesday 4

Morning yoga flow.
Lunch run. LM, AWU, 5 miles with strides. Calf press #140 3x15. Stretch.

Thursday 5

Treadmill run. Foam roll, LM, 20 minutes 2.1 miles. Partial GSM and stretch. 

Friday 6

I am presently 340 days into my 55th year. I started collecting these words almost a year ago.

With running, you can be something you never thought you could be. 
Today, I’m off from work. The weather is sunny but cold. There is still ice and snow on the ground from yesterday. There is hope that spring will be here soon, and that hope is making people brighter. Me, I'm getting there.
Morning yoga flow with FitStar. Massage.
Afternoon run. LM, leg swings, 5 miles at Melton Lake Greenway and stretch.

Saturday 7

I've gotten up sore this morning. I don't think it was running but maybe the deep tissue massage. It looks like we're in for another sunny day with temps in the low to mid forties. I decided not to run with the Roadkill Runners, opting to go it alone around noon.
Midday run. LM, legs swings, 5 miles at 9 minute pace, 6 x 100m strides and cool down. 6 miles total. GSM.

Why I run

I run to compete with others and myself.
I run to be outside.
I run to improve my health.

Sunday 8

I did the hot tub and experimented with AIS for my hip flexors and hamstrings. 

Midday jog. LM, leg swings and 2 mile jog (easy effort).
Volleyball. We won our match 2-0.