Los Angeles - Week of September 28 (14.3)

Monday

Noon run. BS, 4 miles (average pace 8:38) with 5 x 100m strides, stretch.

Tuesday

I slept good last night, but I went to bed too late. I also had too much to drink. I exceeded my 2 drink limit.

Wednesday

Yesterday's goal was to get to bed earlier and I managed that, and I feel much better today. We didn't attend yoga last night. I'm not completely sure why we didn't. I do intend to make it part of my training moving forward. 

I registered for the Myrtle Beach Dasani Half Marathon today. 22 weeks and counting down.

Thursday

Last night I read an interesting article Lesson from an Olympian by Alan Culpepper. The biggest take for me from the article is "Volume Matters". "You really are better off doing no [structured speed] workouts, and doing a consistently higher volume of miles more consistently and more days per week. You’re going to get fitter by doing that, rather than doing two workouts, and nothing the other days."

This has got me thinking about restructuring my plan. I typically run Monday, Tuesday, Thursday, Friday, Saturday and take Wednesday and Sunday's off. I'm thinking about going to a 10 day cycle. 

1. 5 non speed days (volume block)
2. recovery day
3. speed day, easy day, speed day (speed block)
4. recovery day
5. repeat 10 day cycle

Friday

My track meet was cancelled this morning due to dangerous conditions at the track. Flash flooding today!

Saturday

Up late on Friday night picking Justin up at the airport and up early going to the airport. Two good flights later and I'm in Koreatown, Los Angeles. I'm going to bed west coast early.

TM run. 5 miles, stretch. Push ups and crunches.

Sunday

Going to bed on west coast time and getting up on east coast time. I've probably ran more miles since I've been here than hours slept. 

Morning session. Dumbbell shoulder press and snatch. Chest press and high row. Body weight lunges and squats.  TM 5 miles. Stretch. 

Week of September 21 (30)

Monday

I forgot to take my sleep aid and I was up a couple times last night and up for good at 5 a.m.. I'm feeling tired but nothing is hurting.

Evening run. Dflex, drills, 5 miles (average pace 8:47) with 4 x 100m strides. Stretch.
Before bed. Rolling and stretching.

Tuesday

I stayed up too late and overslept.

Track session. 1 up, 8 x 100m strides, 8 x 200m (0:44.8, 0:46.2, 0:47.4, 0:45.5, 0:45.1, 0:46.3, 0:46.2, 0:45.4. average = 0:45.86) with IR 200m jog and 200m walk, .5 down.

Wednesday

Evening run. BS, 3 miles easy.
Strength session. Pull ups 7, Free Motion Calf, Chest, Lats, Shoulder. 3 sets each.

Thursday

Evening run. Dflex, drills, 1.2 up, 6 x 200m hill repeats with down hill IR, 2.5 down. Stretch.

Friday

Noon XT. 

1. BS (bridge, single leg bridge, clams, squats, single leg squats, step ups)
2. TM 1 mile - 9:30
3. Body weight circuit (pull ups 7, push ups, dips, planks, crunches, knees to chest)
4. TM 1 mile - 9:21
5. Bench #115 2 x 8, shoulders dumbbell circuit (press, lateral and front), Epic pull downs #100 2 x 8
6. TM 1 mile - 9:17
7. Calf press #140 x 15, Free Motion leg press #100 x 15
8. Rolling and stretching

Saturday

Long run. Dflex, 10 miles (average pace 9:26, we threw in a sub 8 minute pace 1/2 mile between 9 and 10), stretch.

Sunday

Recovery in the A.M. Hot tub and hammock. 

Volleyball. We lost our first match of the season. We were missing Jarrett and Teresa, and Ruth Ann was limited due to an injury. This left us with only 5 players and our court coverage suffered. 

Week of September 14 (17.6)

Monday

My right shoulder is still hurting. I finally had a good night's sleep.

I'm racing the 800 and 1500 this weekend. I would like to break 6 minutes in the 1500.
Noon run. Dflex, 5 miles (8:52.4, 8:36.0, 8:25.1, 8:22.7, 7:47.2) with 4 x 100m strides. Stretch. I didn't intend for this to be a tempo or progression run, but I felt strong throughout.

Tuesday

I had another poor sleeping night.

Track session. 4 x 100m strides, Dflex, 1 up, 4 x 400m (1:29.1, 1:33.6, 1:29.9, 1:28.9 = 1:30.4 average) with 400m IR, and 1 down. I didn't feel good for this workout, but I think I nailed it. I don't know how this will translate to my events this weekend, but I hopeful for a couple good times. I may try to break 2:40 for the 800.

Wednesday

I slept better last night. I haven't been hydrating as much I should be.

Morning flow. Hot tub soak and stretch.

Thursday

I woke feeling pretty good today.

Noon run. Dflex, jogged to the track, 10 x 100m strides (0:22.7, 0:22.3, 0:21.4, 0:21.7, 0:21.4, 0:21.7, 0:20.8, 0:20.6, 0:20.2, 0:19.3), jog back to the gym and stretch.
Strength session. Pull ups 6, shoulder press #30, lateral raise #15, front raise #10, 2 sets of 10 each.

Friday

Recovery day. Hot tub. Massage therapy.

Saturday

I was up at 5 a.m. getting ready for my meet and travel to Johnson City. The warm up went well but my energy level was low. I struggled to second for the 800, in a time of 2:55. I'm not terribly disappointed since my training has been focused on the 1500. Although I did expect at least a sub 2:50.
My 50-54 PR for the 1500 is 6:10.09. I will be disappointed if I don't break 6:00.
I'm starting to think my celiacs is back. I haven't had a solid BM in months and my energy levels are dropping. I need to schedule some tests.
I didn't go sub 6 for the 1500 and I wasn't too disappointed. I did PR with a 6:04.17 and it was 82 degrees.

Sunday

Morning flow. It was definitely a chill morning. I slept good, Garmin says 7:48 hours with 2:44 hours of deep sleep. Even so, after lunch I took a nap. Hot tub and hammock with comic books was most of my morning and early afternoon. 

Volleyball. We won 2-0 against a much inferior team. It has been good easing back into the game, but today's match was no bueno. 

Sportcord. Shoulders and upper back.
Before bed. Rolling and stretching.

Week of September 7 (27.6)

Monday

Morning / midday. We spent several hours at Ijams Nature Center today. Hikes ~2 miles.

Photos from the River Walk trail

Evening run. North boundary short course with Justin.

Tuesday

While I slept  I noticed my right hamstring was getting sore. I did notice it a little during yesterday's run. I slept great last night. 

Morning flow. Rolling and stretching.

I decided to not run today, give my sore hamstring another day recovery.

Evening strength session. This was a nice 25 minute home session which consisted of:

1. Butt strengthening (BS)
2. Sport cord for shoulders
3. Pull ups and push ups
4. Rope jumping
5. Med ball

Wednesday

Mid morning speed session. This was a very nice run with Justin at Victor Ashe park. Dflex, 1 loop of the XC course, 4 x 400m with 400m jog IR, and .5 miles barefoot cooldown. Rolling and stretching.

Thursday

Evening run. Dflex, 5 miles sub 8:45. Stretch.

Friday

I stayed up too late watching football and I didn't sleep as good as I hoped.

Lunch run. Dflex, 4 miles easy with 4 x 100m strides. Rolling and stretching.

Saturday

Morning long run. Dflex, 10 miles (10:22, 9:49.8, 9:12.2, 8:56.1, 8:50.8, 8:41.5, 9:25.9, 9:17.9, 9:15.7, 9:17.0),  Dflex and stretch.
As in weeks past, I was exhausted all day. I did get a nap.

Sunday

Pregame strength session. I used my tabata app and did:

1. BS
2. Rope jumping
3. Sport cord for back and shoulders
4. Pull ups (4) Push ups (10)
5. Med ball

Volleyball. This is our first games for a while. We won by forfeit, but played for about 50 minutes. My right shoulder is hurting.