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.