Week of June 29 (15 / 18)

Monday

Race week is here!

Lunch workout. Star Trac bike level 6, 15:43 minutes, 2.5 miles. 3 circuits of upper body bar work. Supplemental work for pull ups. BW squats 2 x 10. Stretch.

Tuesday

Morning flow. Stretch, core and calisthenics. 

Noon run. LM, LS, calisthenics. 1 up. 4 x 300m (1:19.0, 1:22.1, 1:16.9, 1:18.9) IR 500m. 1 down. Stretch.

Wednesday

Recovery day.

Thursday

I got stormed out for my morning run.
Lunch run. This was my last run of significance before the Peachtree. LM, LS, 4 miles. Stretch.

Friday

Travel to Atlanta.

Saturday

AJC Peachtree 10k. 48:56

Race narrative. This was my second fastest 10k ever. My split times were 7:52.6, 7:45.2, 7:45.8, 8:08.6, 8:06.0, 7:38.8. The second half of the race was tough, mostly uphill and with heavy rain. I did make my goal of sub 49.

Sunday

Recovery day.

Week of June 22 (29 / 31)

Monday

Travel from Charlotte. 

I was pretty tired from the weekend and took a 2 hour nap. 

Evening run. Stretch, LM, LS. North Boundary 1:09.41. Hot tub.  

Tuesday

Pre run. Stretch and core. 

Track Session. Warm up 1.22 miles and 8 x 100m. 4 x 800m (3:32.8, 3:33.2, 3:33.3, 3:31.6). 4 x 200m (0:50.3, 0:48.5, 0:45.9, 0:48.6). Cool down .7 miles. Stretch. GSM, foam roll and stretch.
Strength session. 2 circuits of upper body bar work. Supplemental work for pull ups. 3 x 4 each of Atlantis squat #180. FreeMotion calf #180. Stretch.
I'M TIRED!!!

Wednesday

Recovery day.

Thursday

Pre run. Stretch and core ~10 minutes. 

Morning run. 8 miles with a pick up on the last mile (8:14 final mile). Stretch, GSM, Stretch ~20 minutes.
Strength session. 3 circuits of upper body bar work. 2 x 5 each of Nautilus deadlift #90. FreeMotion calf #180. Stretch.

Friday

Morning run. LM, LS, 2 miles easy on grass. Barefoot walk / jog recovery. 

Yoga. FitStar back and shoulder. 

Massage.

Saturday

Sam's Club Run 4 Kids 5k. 23:11.
Race Narrative. It was 72 degrees with 94% humidity. Summer racing at it's best. Not! The good news is my goal was 7:30 pace and I managed 7:27. The not so good news is I faded bad in the second mile and I was beaten by a guy who had never beat me before. I don't know why I faded so during mile 2, I felt really good in mile one. I was able to pick it up for mile 3.

Sunday

Recovery day.

Week of June 15 (17 / 21)

Monday

I went to bed feeling so crappy that I didn't prepare for an early run. I may take the day off or just play it by ear.
Body scan. The headache I had last night is gone. My left hamstring and calf are still bugging me a little.
Race narrative. I'm not sure what to make of the Cove Lake 5k. It was hot and hilly and I suffered through the last mile. I'm not sure the distance was accurate, my Garmin had 2.93. The difference could be attributed to my Garmin losing satellite connection when we ran in the woods. I did finish second but I could have raced better. I let 2 guys pass me in the last mile. I got one of them back but the other was the first place guy in my age group. I should have hung with him. Overall I was pleased but left with the feeling I need more racing.
Strength session. Star Trac bike 20 minutes 3.6 miles. 2 circuits of upper body bar work. 2 x 4 each of Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Calf stretch.

Tuesday

My sleep was crazy last night. I was a wake several times before finally getting up at 5. 

Track session. Warm up: 1200m jog, leg swings and 8 x 100m strides. 4 x 800m (3:30.8, 3:31.8, 3:34.0, 3:28.4) with IR of 200m walk. 4 x 200m (:49.5, :49.5, :50.4, :49.1) with IR of 200m walk. GSM and stretch.

Wednesday

I slept much better last night, but I was up before the alarm. 

Pre run. Tennis ball for foot mobility, foam roll and stretch. Core. 

Morning run. LM, LS, 5 miles with a last mile pick up. Stretch. GSM and stretch.
Strength session. C2 5:04 for 1k. 2 circuits of upper body bar work. Nautilus deadlift #90 2 x 4. Atlantis squat #180 2 x 4. FreeMotion calf #180 4 x 4. Stretch.

Thursday

My sleep was interrupted; I was awake at 2:30.  

Pre run. Same as Wednesday. 

Morning run. LM, LS, 8 miles with a pick up on the last mile. Stretch. GSM and stretch.
Travel to Charlotte for HeroesCon 2015.

Friday

Gym session. TM 2 x 1/4 mile. pull ups, push ups and core. Easy effort. 

Week of June 8 (27 / 31)

Monday

I slept most of the night with no issues. I was up in time to get my run in before work. 

Morning run. LM, LS, 5 miles (sub 9 pace). Stretch. 

Don't lose site of the little things. 

I've discovered I'm really sore today, especially my glutes. 

Strength session. C2 5 minutes. GSM. Lateral skip, Carioca and A skip. Upper body bar circuit x 2. Stretch.

Tuesday

I slept good last night. 

Morning flow. Hot tub.

My left hamstring is feeling sore after spending around 5 hours of working at the kitchen table this morning.
Evening trail run. 6 miles on the North Boundary trail. The first 4 miles were awesome; around mile 5 my left calf started acting up. Stretch.

Wednesday

I'm a drinker with a running problem. 

No alarm and up at daylight. 

Today's focus is on recovery, especially focused on left leg issues. I'm thankful for my massage appointment Friday.
Strength session. Bike 20 minutes, 2 circuits of bar work (reps are increasing a little). Stretch.

Thursday

Morning run. Yoga. LM, LS. 8 miles at Melton Lake Greenway with 4 x 100m strides. Stretch.

Friday

Recovery day massage. 

Saturday

Warm up. Core and yoga at home. 1.5 mile jog, drills and strides. 

Cove Lake 5k. 23:31.71, 2nd Age Group, 28th Overall. Either my Garmin was off in the woods or the course was short.

Sunday

I've got a little bit of a left calf and hamstring thing going on today, and eventhough I slept great but I'm still tired. 

Week of June 1 (31)

Monday

It's back to the grind today. I woke up at 4:30 and never went back to sleep. I hope tonight is better.
Lunch run. LM, LS, lateral skip, push ups 10, pull ups 4, Australian pull ups 4. 5 miles with 4 x 100m strides (average pace 8:50). Stretch. It was hotter than I am use to, but I had a very nice run.
Strength session. C2 x 5 minutes, 1k. 4 circuits of upper body, bodyweight exercises.

Tuesday

Strength session. C2 x 5:06, 1k. 3 circuits of upper body, bodyweight exercises. I also added some forearm and shoulder supplemental exercises. I am very weak with pull ups. I did some research on improving pull-ups and found The Proof is in the Pull-Up: 10 Tools for Getting Better at Pull-Ups.
Track session. Warm up: LM, LS, lateral skip, 1200m jog and 8 x 100m. 3 x 5 minutes (average pace #1 6:54, #2 6:57, #3 6:53), 4 x 200m (0:48.7, 0:49.3, 0:52.7, 0:40.8). Cool down: 1 mile jog. Stretch.

Before bed stretch.

Wednesday

Strength session. C2 5 minutes. Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Lunge #45. 3 sets of 4 each. 2 circuits of upper body bar work with supplemental pull up exercises.

Thursday

My sleep has been mucked up all week. Last night I was awake at 12 and 3. It's got to get better.
Morning run. My warm up today was 10 minutes in the hot tub. 8 miles, 5 miles easy and the last 3 were 9:57, 9:37 and 9:14. Stretch.

Friday

I finally slept last night, probably 8 hours.
Afternoon run. Warm up: 2 circuits of upper body bar work and jump squats. LS, 2 miles easy plus 4 x 100m strides. This was definitely not my best effort.

Saturday

Long run with RoadKill. 10 miles (average pace 9:42). Stretch. This was a good effort run and my last long run before Peachtree.

Sunday

Body scan. This morning I'm a little tired and my lower back is sore. Yesterday morning while getting ready for my long run I slightly tweaked my lower back reaching down to pick up my glasses. 

I struggled with right knee pain at the beginning of my long run. The pain lasted for about a quarter mile. I had no post run knee issues. I also struggled with sleep this week; I only had 2 nights of restful sleep.
Strength session. C2. Lateral skip, carioca and squat jumps 2 x10. Nautilus deadlift #90. Atlantis squat #180. FreeMotion calf #180. Lunge #45. 4 sets of 4 each. Upper body bar exercises 4 circuits. Supplemental exercises for pull ups. Stretch.