Week of August 31 (20 / 32)

Monday

My weight was 178.8 this morning. If I am going to race this weekend or at the district meets, I need to tighten up a bit. 

Morning flow. Stretch.
Noon XT. Bike at level 7-8 for 5 miles in 20:27. Calf press (#140 3x12). BS (squat with #40 kettlebell). 2 body weight circuits (dip 2x8, pull ups 2x5, push ups 12, 10). Dumbbell shoulder press (#30 3x6-8) and row (#40 3x6).
North Boundary. LS, PR 1:06:41. Stretch. 

Tuesday

I slept till 6:40 and woke feeling tired and sore. Weight 176.

Morning flow. Rolling and stretching.
Track session. Dflex, LM, 400m, 4x100m strides with IR 400m, 4x200m with IR 200m easy, 4 x 100m strides with IR 400m, 4 x 200m with IR 200m easy, stretch and cool down.

I've been having some gut issues so I began probiotics. I anxious to see if there is any benifits.

Before bed flow. Rolling and stretching.

Wednesday

I slept great last night. Weight 176.2. I'm still having gut issues.

Morning flow. Rolling and stretching.

Noon XT. Life Fitness bike, level 8, 21:00, 5 miles. 3x10 each Free Motion Chest #45, Lats #80, Calf #160. BS (right hurt a little). Core. 3x10 each Free Motion Shoulder #35, Cable cross row #20-22.5.

Thursday

I didn't sleep good last night. I binged on chips. I am still having gut issues. Weight 178.4. 

Morning flow. Rolling and stretching.

Friday

Morning flow. Hot tub. 

Morning run. Dflex, 1 up, 6 x 200m hill repeats, 4 miles easy. Stretch. 

Gym session. Core, BS, push ups and pull ups (20 minutes). Stretch.

Saturday

Easy run. Stretch, easy 3.4 miles with Justin. 

Sunday

Yesterday was a helluva day; the temperature and humidity were high. We traveled to Nashville for UT's opener.

Morning flow. Hot tub. 

Week of August 24 (27 / 37)

Monday

Morning flow. Flexibility and mobility exercises. I need to go to bed a little earlier tonight.
Noon XT. Bike level 7, 5 miles in 21:28. Butt strengthening. Dumbbell shoulder press #30 and row #40. Pull ups 5.

Evening run. Dflex, LM, 4 miles, 4 x 100m strides, drills and stretch.

Tuesday

Morning flow. Flexibility and mobility exercises.

I'm considering hiring an online coach. This would be my third go around with a running coach. Judy Wilson was the first when I was attempting a sub 60 400m. I ran a 61 flat. I can't remember why I stopped, unless it was due to Judy leaving the area.
Bobby Holcomb (KE) was my second coach and it was a mixture of online and personal. We had track workouts a couple nights a week that I attended when my schedule allowed. Bobby coached me through my first half marathon in which I met my goal of a sub 1:45, I finished in 1:44:11. I left KE because I really didn't enjoy the group sessions and a few of the workout paces were I a little too fast. Mile repeats at 6:30 pace when my PR was 6:13. I got to the point I was dreading my speed days.

Track session. LM, LS, 2 up, 4 x 400m (1:38.2 (slow start, I should have done a few strides prior to my first 400), 1:31.6, 1:31.7, 1:30.5) with 400m walk / jog IR, 2 down and stretch.

Wednesday

I'm pretty tired this morning, I may forego the XT.

Morning flow. Flexibility and mobility exercises. Butt strengthening sans step ups.
Noon XT. Bike level 7, 5 miles in 21:43. Butt strengthening (#40 kettlebell for squats). Body weight exercises for upper body. Pull up 15.

Thursday

I slept good last night, but I woke up feeling stiff and tired. I didn't get out of bed till 6:30, so I didn't have time for my morning flow. I think I'm sore from yesterday's strength session.

My weight was up nearly 2 pounds this morning and I didn't see my diet as being all that bad. Maybe the Tomato Head blue corn chips and hummus are high in sodium.

Track session. LM, LS, 4 x 100m, 2 up, 4 x 400m (1:33.5, 1:29.3, 1:30.3, 1:26.9), cool down. Even though I was feeling bad with tired legs but ran faster than Tuesday.
Stretch before bed.

Friday

Morning flow. Hot tub. I eased into work around 9.
Noon run. BS sans step ups,  body weight exercises and core. LS. 4 miles with 4 x 100m strides. Stretch.

Saturday

Morning run. Today's run turned into a tempo for me. Tulika's daughter Mullika, a high school senior cross country and track athlete ran with the group. Her goal was 8 miles in 8:40 pace. I ran with her and we managed 8:58 pace through 8 with our best mile being last one in 8:35 and slowest was 9:14. I felt strong the entire run and it was a lot of fun pushing for 10. Stretch.

Sunday

Recovery day.

Week of August 17 (27 / 32)

Monday

Travel from DC. It was a long day but not a terrible drive.

Tuesday

A good night's sleep works wonders. 

Evening track session. LM, LS, 2 up, Dflex, 4 x 400m (1:31.1, 1:33.6, 1:33.0, 1:31.4) with 400m walk/jog, and 2 down. Stretch.

Wednesday

I slept ok last night, but with it being Kristen's first day of school she was being a bit needy and that was stressful. When I got to my car this morning I discovered my windshield was cracked and not from the chip I picked up in Atlanta. 

It may be too early for me to be thinking retirement, but between Kristen being back home and needy, dealing with everything that breaks, chores and training, I don't really have time for work.
Evening run and XT. LM, LS, Dflex, 3 miles easy with 4 x 100m strides, GSM. Strength session including: push ups, pull ups, Free Motion squat, calf press, Ground Based press and row. Bike x 5 miles in 20:54.

Thursday

Evening track session. LM, LS, 2 up, drills, 4 x 400m (1:32.6, 1:35.9, 1:31.1, 1:28.0), 2 down, and stretch.

Pull ups - 12

Friday

Pull ups - 5
Massage therapy today with a focus on my right hip, hamstring, and lower back.

Saturday

I forgot to take my sleep aid last night and I was awake at 12:45 and 3:00. Finally got to sleep then slept through my alarm and missed the Roadkill group run. My right hip is sore to touch from deep tissue massage.
Butt strengthening (BS). Bridge, single leg bridge, clams, squats, single leg squats, and step ups.
Morning run. 10 miles. Stretch.

Sunday

Pull ups - 6, 4. Push ups - 20. 

Easy Run. Dflex, LM, 4 miles. Stretch. Around 2.5 - 3 miles in I felt my energy wane, it was like my blood sugar dropped. After another 1/2 mile or so things improved and I finished with a 9:07 mile.

Butt strengthening. Bridge, single leg bridge, clams, squats, and single leg squats. 

Week of August 10 (21 / 25)

Monday

Up early and off to work, I did some Sunday prep so things went fairly well this morning. My goal is to run 5-6 this evening. For some reason I'm a little sore and tired. This evening run is going to be epic.
Evening run. LM, LS, calf stretch, drills, 5 miles, 4 x 100m strides. It may not have been epic , but the rain was. I got soaked.
Recovery. Yoga before bed.

Tuesday

Morning flow. Yoga and core. My movement was stiff this morning.
Track session. Stretch, LM, drills, 1.25 up, drills, 6 x 600m (2:34.3, 2:36.6, 2:34.3, 2:38.3, 2:36.6, 2:35.6) with 200m jog/100m walk/200m jog/100m walk. 4 x 110m barefoot strides.
Recovery. Hot tub session and yoga before bed.

Wednesday

Sleeping has been good of late, however I typically wake up with some lower back stiffness.
XT. C2 1k, 4:54. Life Fitness bike level 7, 3 miles, ~12:45. Pull ups and Australian pull ups. Leg press #140 2 x 15. Calf press #140 2 x 15. Standing hamstring curl #30 1 x 10.

Thursday

Noon run. 5 miles with up and stop on fitness trail. Travel to Staunton VA. 

Friday

Travel to Reston, VA. Easy run with Justin ~2 miles.

Saturday

Walking tour of DC and Georgetown ~8 miles.

Sunday

Easy hilly run with Justin ~3 miles. 

Week of August 3 (30 / 31)

Monday

I was up and out early for a day trip to Atlanta for fingerprinting. I called EAP about a counseling session. The questions they asked made me feel a little uncomfortable. They are supposed to call me about an appointment.
North boundary. LM, LS, 1:10:18. The stick and stretch after I got home.

Tuesday

Track session. LM, LS, drills, stretch, 1 up, 6 x 800m (goal 3:44 - 3:50, 3:57.5, 3:57.8, 3:49.8, 3:49.1, 3:48.6, 3:45.6), 1 down. Stretch, GSM and stretch.
It's about 1:30 p.m. and I'm tired. I really put in some work this morning.

Wednesday

Morning strength session. C2 1k warm up. 2 circuits of bodyweight exercises. 3 sets each of Deadlift (#90)  Jammer (#50) Squat (#180) Calf press (#160). Rope jumping. Stretch.

Thursday

Morning long run. Stretch and the Stick. 8 miles easy. GSM and stretch.
My legs were tired all day. It was tough making it all day at work.

Friday

I over slept and missed this morning's workout. This was probably a good thing. I'm still pretty tired from yesterday.

Saturday

Morning long run. The stick, LM, LS, 10 miles easy with mile 11 in 8:00. Stretch.

Sunday

I slept in this morning and that was much needed. I only mowed the yard and cleaned the garage.