Daytona Beach - Week of October 26 (20)

Monday

I'm opting out of running today due to my right foot issues. I do plan to take a yoga class tonight.
Yoga. Vinyasa Flow. Balance is my biggest weakness.

Tuesday

I woke up this morning with a headache. It felt like a hangover, but I didn't drink too much last night.
Evening run. 5 miles on the struggle bus.
"ALL workouts won’t be amazing. Some will. Some won’t. But getting them in is the real key to success. Do the work." Greg McMillan

Wednesday

Up early for a flight to Orlando and a few days of beachin in Daytona. I didn't sleep great, but I'm feeling better than yesterday.
Strength session. 5 minute warm up bike. 3 total body circuits of machines.

Thursday

Beach run. Dflex, 5 miles (average pace 8:34) with 4 x 100m strides.

Friday

Beach run. Dlfex, 5 miles (average pace 8:57). My foot continues to be an issue, but it doesn't seem to be getting worse.

Saturday

Beach run. Dflex and 5 miles (average pace 8:34) with 6 x 100m strides.

Sunday

Recovery and travel day.
After giving it some thought I've decided to return to my 7 day training schedule. My rationale is I need the extra days rest; especially with volleyball, yoga, and strength training. I feel the 10 day schedule has merit and I should revisit it from time to time.

Week of October 19 (14.7) Clinton 5k

Monday

I had to be up early today to take Justin to the airport. Knowing that, I didn't sleep too great. I am a little sore and I have a toe on my right foot that has been hurting since volleyball.
Track session. .5 up, 2 x 100m strides, 8 x 200m (average 40s) with 400m IR jog (I had to walk one IR). This may have been my fastest set of 200s ever.
Strength. All machines, upper and lower body.
Yoga. Vinyasa flow 50 minutes.

Tuesday

Wow, I slept great last night. I didn't wake up till 6:14 then went back to sleep till 7:02.
Evening run. Dflex, 3 miles easy at A.K. Bissell Park. Stretch.
Yoga. Vinyasa Flow 50 minutes. My balance seemed to be a little improved, but still not great.

Wednesday

Two consecutive nights of great sleep, maybe it's the yoga. I am no longer sore between my shoulder blades, but now it is my hips that are feeling the yoga.
Massage therapy. I was very happy that an appointment opened up for me today. I've been having a little trouble with my right piriformis and left hamstring.
Evening run. 1 up, 4 x 200m hill repeats (average ~48s) with 200m IR, 1 down, 2 x 100m strides. Stretch.
I am excited to be racing this weekend. I have had a couple great workout and it will good to see how that translates to racing. No worries if there is no PR. I seem to be enjoying the process.

Thursday

Yoga. Bodyflow. This was my second Bodyflow class and it was easier than last week's class. This is also my third class this week so maybe I'm getting better, or it was easier because I didn't run today.

Friday

I went to bed with my right knee feeling a little funny, maybe unstable would describe it. Upon waking the feeling is still there. Nothing I did at yoga caused any discomfort. I'm wearing my knee sleeve for added stability today.
Decided not to run, letting my knee rest another day.

Saturday

Up early and soaked in the hot tub for a pre race warm up.

Clinton 5k. 22:35. First place Grand Masters. 14th overall.
After struggling through two hot and humid 5k's earlier this year, it was great to have cooler temperatures for a race. I was confident from my training, but I was worried about some right knee pain. I took two precautionary Advil before bed and two more before the races. I got up early and soaked in the hot tub for 15-20 minutes. The pre race warm up went well. I felt like I had some energy and I wasn't experiencing any knee pain.
I may have gone out too fast in 7:05. I definitely slowed during the second mile (7:33) which had the only hills. I was able to regroup for the third mile (7:10).
I was really hurting in the last mile; my gut was an issue. I kept thinking I was going to throw up. I tried to find a mantra to pull me to the finish. I really wanted to validate myself as a runner and coach. Is my training approach as good as KE's? I think my answer is yes.
The 22:35 was just 8 seconds of my 50-54 PR and I think I can go faster.

Sunday

I opted not to run today.
Strength session. 3-4 sets of upper and lower body machines.
Volleyball. We lost again 2-1 but played well. Only 5 were able to make it to the game. There is something about the shoes I'm wearing that is hurting the toes on my right foot.

Week of October 12 (25.4 / 33.4)

Monday

I'm still not sleeping well, up most of the night. I ate too much prior to going to bed. I need a little more discipline in my dieting.
Recovery day and the end of my first 10 day cycle.

Tuesday

I slept better, but still woke up at 3:30. Feeling much more rested today.
North Boundary. Mark bailed on me, so I decided to run the North Boundary single track. My goal was to run it all with no walking on the hills. I was doing fine until a root or rock jumped up and tripped me.

My first trail fail!

Vinyasa Flow Yoga. Kristen and I finally made it to a Gold's Gym vinyasa flow yoga class. We were both feeling a little awkward but it was fine. My balance is an issue. 

Wednesday

I slept OK last night with the exception of waking up at 3 and having the night sweats. I body is pretty sore from my fall and yoga. 

Lunch run. Dflex, plank, push ups, pull ups. 5 miles . BS, plank, push ups, and pull ups. Stretch.

Thursday

Evening run. Easy 4 miles.

Bodyflow. 

Friday

Frozen Head State Park. 8 mile hike in 3:30. Fitness and fun.

Fire tower at Frozen Head State Park

Saturday

Long run. Dflex, 10 miles. Stretch. I had to run through several rough patches this morning.

Sunday

This has been a pretty lazy day. I slept until 8:30, hot tubbed, and then chilled on the couch for a while. 

Volleyball. Pre-game sport cord exercises for my right shoulder. It has been an issue lately. We lost in 3 sets.

Los Angeles - Week of October 5 (27.4)

Monday

Another poor sleeping night and I drank a little too much. 

Morning session. Plank dumbbell row and push ups. Lunges. Chest press and high row. TM 5 miles. It is so damn hot in that gym. Stretch.

Tuesday

Sleeping has been optional this week, but I've endured. 

Morning run. Street running downtown LA. Stretch.

Wednesday

I woke up early again, around 3 but I was able to get back to sleep. 

Morning run. Street run and TM combo. Stretch. I think the concrete was causing to my feet hurt. So, I cut my outside run short and finished on the TM.

Thursday

I'm up early but it's OK since today is travel home day. I'm looking forward to getting back to Tennessee. LA is great, but it's not home. This has been a good week even though I haven't been sleeping. I was able to run every day while I was here and my time on feet was out the roof. It's great that this is a recovery day.

Friday

A great night's sleep following an exhausting 6 days of travel.

Track session.

Saturday

Long run. 6 miles easy. Stretch.
I went the Farmer's Market and walked around for a couple hours and snapped some photos.

Sunday

Sunday fun day. I'm feeling a little melancholy this morning. The sky is grey and I'm tired. I seem to be having a tough time recovering from Adobe MAX.
Hill repeats. Dflex, drills, 1 Up, 4 x 200m hill repeats, 1 Down, and 4 x 100m strides.
Gym session. Pull ups 5, it is amazing how quick pull up strength goes away. BS. Dumbbell snatch and press #25, 3 sets. Machine work: chest press, shoulder press, lateral raise, and seated row, 3 sets each. Planks.
Volleyball. We won 2-0. This makes us 3 and 1 for the season.