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. 

Week of April 20 (10 / 15)

Monday

I was sore and stiff this morning. 

Morning flow. Yoga. 

Lunch XT. Precor bike 4.6 miles, 20 minutes. Bench #115, 135 2x5, #145 1x3. Squats #115 3x5. Nautilus Compound row #110 125 3x5. Hip abduction #70 3x10. Stretch.
It is 6:35 p.m. and I just finished 15 minutes in the hot tub. My body feels pretty good now. I should be ready for a hard track session tomorrow. I think this is how it is suppose to work.

Hydration 4/5

Tuesday

Morning flow. Yoga.
Evening track session. Warm up: 1600m, D-flex, 8 x 100m, drills. 3 x 400m (1:35.9, 1:40.7, 1:38.9), 400m jog, 3 x 400m (1:40.7, 1:42.4, 1:42.7), 400m jog, 3 x 400m (1:42.8, 1:41.1, 1:39.2). Cool down: 1200m.

Hydration 3.5

Before bed yoga. 

Wednesday

Morning flow. Yoga.
Evening run. LM, leg swings, 5 miles easy with some walking. Stretch. 
My hamstrings were sore during this run; the left more so than the right. I found this odd because I hadn't any discomfort all day. I tried being smart and did some intermittent walking. I think I will forego tomorrow's speed work in favor of another easy run or no run at all. The goal is consistent training for 2015.
Before bed stretch. 

Thursday

I just couldn't drag myself out of bed this morning. I didn't have the time for any stretching.
No running today, my hamstring is a little tender and I've had a couple twinges of pain in my left foot. This is oh too familiar. 

Friday

Recovery day.

Summary

This week I succeeded in getting my hamstring inflamed. I hope it wasn't a rash decision, but I decided that 2 speed sessions per week is too much. Also, the idea of switching my recovery days from after hard workout to before hard workouts could have played a role in my hamstring breakdown.  

Week of April 13 (29)

Monday

Snap back to reality. Rise and grind. 

Morning flow. Clams 20, bridge 12, plank 30 ct. and push ups 15. Yoga. 

Lunch run. D-flex, squats 20 and push ups 15. 5 miles with 6 x 100m strides. Stretch. 

Evening XT. FreeMotion bike level 5, 20'. Strength. Freemotion Lat #80 3x8. Calf #120 3x12. Plank 30ct. Chest #50 3x8. Squat #90 3x8.

Hydration 4/5
Before bed yoga.

Tuesday

Morning flow. Yoga. Clams 20, bridge 15, plank 30ct., push ups 15.

Evening track session. Warm up: 1600m, drills and 8 x 100m. 6 x 200m (0:44.3, 0:45.1, 0:45.5, 0:47.2, 0:44.7, 0:43.9) IR 50m walk. 400m jog. 4 x 300m (1:10.5, 1:13.0, 1:12.4, 1:13.0) IR 100m walk. 400m jog. 3 x 400m (1:41.7, 1:43.6, 1:39.4) IR 100m walk. Cool down 1200m.
Hydration 3.5/5

Before bed yoga. FitStar Hips and back bends. 

Wednesday

Morning flow. Yoga.
Bowling 113, 116. My wrist and elbow hurt.
Evening XT. Life Fitness bike level 6, 20 minutes, 4 miles. Dumbbell press #35. FreeMotion squat #100, 120. Kettlebell swings #35. Leg curl #40. Pull down #100, 120. 3 sets of 5 each.
Hydration 2.5/5

Thursday

At 4 a.m. this morning I woke to my tv turning itself on to an On Demand episode of iZombie. How crazy is that? She eats brains. I now have little bit of a headache.
Evening track session. Warm up: 1200m, drills and 8 x 100m. 1 x 600m (2:40.9) IR 400m walk. 1 x 800m (3:42.0) IR 400m walk. 1 x 1000m (4:37.0) IR 400m walk. 2 x 1200m (5:35.1, 5:32.2) IR 400m walk. Cool down: 1200m. Stretch.
Hydration 4/5

Friday

Today I'm kinda sore, I guess it is from yesterday's track session. 

Recovery flow. Hot tub and deep tissue massage.
Hydration 2.5/5

Saturday

LSD with Roadkill. D-flex, LM, 9 miles at 9:58 pace. The last 3 miles were 9:46, 9:33, 9:31. This was a good run for me. I did a little stretching after, but I will need to do more later today.
Hydration 4/5

Sunday

Noon run. LM, 5 miles easy and stretch. 

Week of April 6 (15 / 22)

Week of April 6 - 11

Monday

Morning flow. Clams 30, bridge 20, plank 30 ct., push ups 15 and yoga.
Noon run. D-Flex, squats 15, lateral lunge 10, drills. 5 miles easy with strides. GSM. Pull downs #100, 120, 140, 3 x 5. Calf press #140 3 x 10. Stretch.
My left calf has started tightening up since running.
No before bed stretching but I did some foam roll for my sore left calf.
Hydration 4/5

Tuesday

I woke up again at 4 a.m., I was able to get back to sleep with little trouble.

Morning flow. Yoga.
Track Session. Warm up: D-Flex, squats 10, 1200m and 8 x 100m. 2 x 1k (4:30.0, 4:30.8), 2 x 800m (3:36.4, 3:35.9), 2 x 600m (2:38.3, 2:35.9). Cool down: 1200m.
Hydration 4/5
Before bed stretch.

Wednesday

Recovery day.
Morning flow. Clams 20, push ups 15, plank 30 ct., bridge 5 (I'm feeling popping in my left knee) and yoga.
Bowling. 153 and 104.

Hydration 4/5
No before bed stretching.

Thursday

I woke too early and it wrecked my plans to run this morning. Just as well, my left knee and hip are complaining at today.

Hydration 3/5

Friday

We made to Herndon!

Morning run. 50 minutes of speed play on the TM. 

Hydration 4/5

Saturday

Today we walked DC approximately 6 miles.
Hydration 1.5/5

Sunday

Returned home from Justin's, I'm tired.
Hydration 4/5

Summary

I had no further issues with my calf. I did experience some left heel pain at the end of a couple runs. Travel wreaked havoc on my diet, but it was fun and worth it.