Week of November 30 (27.2)

Monday 30

Afternoon run. BS. 5 miles easy. Stretch. This was a wet run on the Maryville Greenway. There was a couple places where the path was under water.
Push ups and crunches 4 x 10.

Tuesday 1

Morning flow. BS, push ups and crunches 2 x 10. Front and back plank. Sport cord shoulder exercises.
The rain and darkness kept me from running tonight.

Wednesday 2

Morning flow. BS, push ups and crunches 2 x 10. Front and back plank. Donkey kicks. Sport cord shoulder exercises.

Lunch XT. Machine deadlift #90 3x6, machine squats #180 3x6. Les Mills RPM Express (this was an ass-kicker).

Thursday 3

Lunch run. Dflex and drills. 5 miles easy (average pace 8:47). Stretch and foam roll. I had some tightness and soreness in my right calf during this run. I first noticed this following the Hot to Trot race.
Evening XT. Les Mills Bodyflow.

Friday 4

I stayed up too late and didn't sleep too well. I've got a sore spot around my right scapula and my lower body is sore.
Evening run. LM, 5 miles (average pace 8:54, average HR 168) and stretch.
The Stick and foam roll before.

Saturday 5

Long run. 12 miles (average pace 9:35, average HR 156).

Sunday 6

Volleyball. Today began our final season of the 2015. We won the first game and was leading the second 9-0 before losing the match. I wouldn't say we blew it totally, but the other team did improve their play. The good thing is there were no injuries.
I stretched a little before bed. I should have warmed up and cooled down better for the match. 

Week of November 23 (25.33 / 28.75)

Monday 23

I'm always hungry it seems. 

I need to focus more on taking my vitamins, recovery activities, and general strength. 

Morning flow. 10 minutes of total body strength and conditioning. Tubing shoulder stability exercises, Body weight squats, crunches, clams, single leg bridge, push ups 2x10, front and back plank, donkey kicks, superman, and single leg squats.
Noon session. Dflex, drills, push ups 10, pull ups 5, 5 miles easy (although maybe not easy enough, average HR 166). Hip extension 2 sets of 10, pull ups 6. Stretch.

Tuesday 24

Morning flow. 10 minutes of total body strength and conditioning. Tubing shoulder stability exercises, Body weight squats 2x10, crunches, clams, single leg bridge, push ups 2x10, front and back plank, donkey kicks, superman, and single leg squats.
Noon strength session. C2, 1k, 4:45. 3 circuits total body.
Vinyasa flow.

Wednesday 25

Shake out. Dflex, 2 miles easy with 4 x 100m strides.

Thursday 26

Hot to Trot. This was mine and Kristen's 5th consecutive turkey trot and Justin's first. As usual it was a lot of fun and allowed for some overeating later in the day. This was my second fastest 10k ever in 46:48.8 and finished second in my age group.

Race recap: I'll start with Justin's race. In his build up to the race he said he hadn't ran too much, especially the week prior. I'm not sure what his strategy was, but it worked for him. A negative split 10k with every mile being faster than the last. He set 4 PRs; fastest mile, fastest 5k, fastest 10k, and furthest distance run.

Kristen ran the 5k and I was proud of her. She was proud of herself as well in that she didn't have to walk much at all.

I went into the race thinking a 7:45 pace and a sub 48 race would be great goal and an age group PR. I started conservatively trying to stay around 7:40. I felt really good through the first 4 miles. At the final turn around I began working with another runner. This allowed me to finish with a strong final 2 miles under 7:30 pace.  I knew I was fit, but this surprised me a bit.

Friday 27

Recovery day

Saturday 28

Long run. Hip strength and mobility. LM, 10 miles at 9:07 pace. Stretch. The pace today was a little faster than I initially wanted, but I managed OK. My right foot hurt some during the run.  

Recovery. Ice. Hot tub. The stick, foam roll, and stretch.

Sunday 29

Recovery day. I'm still eating too much. Next week it's back to the grind.  

Week of November 16 (21.9 / 24.6)

Monday

My right knee hurt last night. I didn't notice anything during my XT, but upon standing after watching some of the Sunday Night football game I notice lateral discomfort or tightness. It's still present this morning. 

Morning flow. Pull outs, push ups x 15, clams, single leg bridge, plank, squats, single leg squats, and stretch.
Lunch run. Drills, leg swings, lunges, and squats. 5 miles with 2 x 100m strides. Foam roll and stretch.
Recovery. Hot tub and and tennis ball.

Tuesday

Morning flow. 10 minutes of total body strength and conditioning. Body weight. tubing shoulder stability exercises, squats, crunches, clams, side lying leg lift, single leg bridge, push ups (15), plank, bird dog, and single leg squats.
Track session. 1.6 up. Dflex, drills, 5 x 600m (2:38.7, 2:36.4, 2:35.7, 2:32.9, 2:31.7), 100m jog and 100m walk IR. .95 down. Stretch.
Vinyasa flow yoga. This was my favorite class so far. I was able to do the Crane pose for a few seconds.

Wednesday

Recovery day. I woke up not feeling well and after my dermatologist appointment I decided to take the day off. I was able to get a little nap and soak in the hot tub. To bed by 9.

Thursday

I got enough sleep but still feeling less than energetic. 

Morning flow. 10 minutes of total body strength and conditioning. Body weight. tubing shoulder stability exercises, squats, crunches, clams, side lying leg lift, single leg bridge, push ups (15), front and back plank, donkey kicks, superman, and single leg squats.
Lunch run. Dflex, 1 up, 2 x 1 mile (7:37.2, 7:15.1), 1 down. Stretch.
XT. Elliptical x 30 minutes, hip extension #120 - 1 x 20, #130 - 2 x 15.
Recovery. The stick, foam roll, and stretch.

Friday

After listening to Coach Jay Johnson's Podcast 012 - Doug Petrick, I'm reluctant to race the Humana 5k this Sunday and then turn around and race the Hot to Trot on Thursday. He suggests 5 days of recovery before another hard effort following a 5k race. I wish I could afford private coaching from him.

Saturday

Long run. LM, drills and 8 miles easy. Stretch.

Sunday

Recovery day. 

Week of November 9 (26.3 / 36.4)

Monday

I'm back at the grind following two weeks of travel.

Morning flow. Thirty seconds each of clams, single leg bridge, push ups, single leg squats, and tennis ball foot mobility.
Lunch run. Dflex, push ups 2 sets of 10, 5 miles plus 4 x 100m strides. Calf isometrics / raises. Stretch.
Evening double. 30 minutes elliptical. Yoga, push up combo 2 sets of 5.

Tuesday

Morning flow. Thirty seconds each of clams, single leg bridge, single leg squats, and tennis ball foot mobility. Yoga, push up combo 2 sets of 5.
Track session. 0.65 up, Dflex, 4 x 600m (2:37.5, 2:43.9, 2:38.5, 2:36.0) with 100m jog / 100m walk recovery, and 1.67 down.
Vinyasa yoga.

Wednesday

My body is tired and a little sore. It's been a great start to the week though. I was pleased with my return to yoga, most of the practice went very well. I'm excited this is my recovery day although I think I need to take a couple of easy walks to cut into my net calories.
Lunch walk.

Thursday

I'm still a little sore from yoga.
Lunch run. Leg swings, BS, push ups 15, 5 miles (average pace 8:43), and stretch. I wore my Hoka's today and ended up with skin irritation on my right foot.
I recently clicked over the 1000 mile mark for this year. This is only my second time ever running a 1000 miles and it's been in back to back years. I currently sitting at 1027 and last year I did 1084. If all goes well over the next 49 days I will surpass year's mark. I would like to reach 1200 this year; it should be attainable.

Friday

I'm working on a most productive day. Before getting out of bed this morning I created a Reminders list of all activities I need  / want to complete today. It's almost noon and I've checked off over half of my list. This is an awesome way to maintain momentum and focus on getting things done. 

Morning run. 6 miles with 4 x 100m strides (average pace 9:09; 9:52, 9:14, 9:10, 9:06, 8:59, 8:08). Stretch. 

Massage.

Saturday

Morning run. Easy 6 miles (10:00, 10:03, 9:53.2, 9:40.5, 9:27.5, 8:56.5) with a little pick up on the last mile. Stretch. I ran with Justin today and this was his longest run ever. I am very proud of his pursuit of fitness and diet. He motivates me to be better. 

Sunday

Evening XT. Elliptical x 30 minutes. Total body strength training. 

Week of November 2 (21.5)

Monday

I had a few issues this morning adjusting to being back from vacation, the time change, and the dreary weather; I did slept good last night though.

Morning flow. Clams, single leg bridge, and push ups 15.
Evening run. Dflex, 5 miles (average pace 8:34) with 4 x 100m strides. Stretch.
Recovery. Hot tub and stretch before bed.

Tuesday

I did a good job with my diet yesterday. Day 60 was a success.  

Morning flow. Foot mobility, clams, donkey kicks, single leg squats, and push ups 15.
Strength session. 20 minutes of upper body strengthening exercises.
Track session. 1.5 up, hamstring stretch, drills, 3 x 600m (2:40.9, 2:34.7, 2:36.3), 2 down, and stretch. I had to finish in the dark and I don't really like that so much.

Wednesday

My morning flow got left out of my morning activities. This sucks, but so be it. Moving forward I need to be more mindful of my 60 Days activities.

Thursday

I must be having fun because time is surely flying. 

I woke up at 4 and decided to begin kicking ass early. 

Morning run.  Dflex, 5 miles with 3, 1/2 miles surges (4:05.7, 3:53.6, 3:46.5). Chest and row 3 circuits. Core and stretch. 

Note: consider adding an elliptical double. 

Friday

Morning run (Reston). Hamstring stretch, leg swings, squats 10, box jumps 10, 5 miles. Stretch.

Saturday

XT session. 3 circuits TM 5 minutes, pull downs, chest press, chest fly, rear delt, plank row. Ab core.

Sunday

Recovery and travel day. Push ups 3 sets of 10.