Week of December 28

Monday 28

Morning run with the Roadkill and Justin. We did the 9.3 mile loop at the North Boundary. We set a 2 minute PR even with a good deal of walking. This run got me to over 1200 miles for the year and my second 1000+ year.

Tuesday 29

XT strength. Push ups, squats, sit ups 4 x 10.

Wednesday 30

XT strength. Hip extension, pull downs, chest press, shoulder press 3 sets of each. Pull ups (reverse grip, reverse grip narrow, narrow grip, normal 1 set of 3 each).

XT. Les Mills RPM Express 30 minutes spin.

Travel to Nashville.

Thursday 31

Morning run Nashville East Side. Justin and I ran to the Nashville Running Company's east side store. This was a nice destination run and a good way to start the last day of 2015. 

END OF 2015

• 1204.86 miles ran (most miles ran in a year and my second year over 1000 miles)
• 3, 50+ PRs (10k, 8k, and 1500m)
• only 1 minor injury
• started taking yoga and spin classes
• ran races in Atlanta, GA and Albuquerque, NM
• completed 30 day Ab and Squat Challenge
• completed 30 day Arm Challenge

Week of December 21 (19.76)

Monday 21

Lunch run. LM, LS, 5 miles (average pace 8:57, average HR 133) with 3 x 100m strides. GSM and stretch. 

Evening run. Lunges, LS, 3 miles (average pace 9:45, average HR 137) of TM running. 

Strength. Push ups, Australian pull ups, and head bangers. 2 sets each. Free Motion Chest, Pull, and Shoulder. 3 sets of 8-10 each. 

Yoga. Vinyasa flow. This was a very intense session.

Tuesday 22

I missed my a.m. speed session due to fatigue from yesterday. I'm pretty sore too.
Track session. Dflex, .75 up, 100m in & outs for 1 mile. 200m in & outs for 1 mile, .75 down. Stretch. My body was sore and tired which made me switch to in & outs. I'm glad I put in the work, but my body was wrecked. I crushed yesterday, but today crushed me.

Wednesday 23

Morning flow. Foot mobility exercises with the tennis ball.

XT. Les Mills RPM 30 minutes. This was the fourth or fifth time I've taken this class and it still kicks my butt. Stretch.

Thursday 24

We spent the night at the Wilderness and was up most of the night with loud neighbors. 

Dinner was an adventure. We ate at Texas Roadhouse and our waiter was having a really bad day. It took an hour and a half and Pat and I had to take our food to go.

Morning run. Dflex, 4 miles easy with Justin. Stretch.

Christmas Day

We traveled to Tazewell, VA. There were a lot of people in a small house, but all went well. The only issue was the neighbors decided to get loud around midnight but only for a little while.

Saturday 26

Traveled to Gate City, VA. This went good as well. The only issue there was, mom dropped my computer out of my bag. Thankfully nothing was busted. 

Sunday 27

We made it! The holiday travel is over and although it was filled with few trials, it was pretty good.
Evening run. LS, LM, 4 miles (average pace 8:29, average HR 156) with a pick up for the last mile (7:35). Stretch. 

Week of December 14 (28.92)

Monday 14

Noon session. Dflex, Thirty minute run on the treadmill ~3.15 miles. Stretch.

Evening session. Dflex, 4 miles (average pace 8:43, average HR 167) plus 4 x 100m strides. Stretch.
Foam roll, stick, and stretch before bed.
This was my second double of the month and I'm feeling good.

Tuesday 15

Track session. Dflex, .80 up, drills, 5 x [600m (2:35.0, 2:35.3, 2:35.7, 2:34.7, 2:34.2), 200m jog IR, 200m (49.4, 51.5, 50.8, 50.4, 46.6), 200m walk IR], .60 down.
I bailed on yoga tonight. I had no good reason other than I tired. I did do some stretching in the hot tub.

Wednesday 16

This morning I rolled out my lower body. It's amazing how the little things fall through the cracks.
XT. C2, 1k in 4:53. Les Mills RPM Express 30 minutes (average HR 137). Stretch. Hip extension #160 x 16. Kettle bell swings #30, 3 sets of 11. TRX row 2 sets f 12. Push ups 2 x 11. Stretch.

Thursday 17

Morning run. Before leaving the house I use the tennis ball for foot mobility. Leg swings, lunges, 5 miles easy (average pace 9:28, average HR 155). Dynamic stretch. At the gym I did GSM, push up 2 sets, and Australian pull ups 2 sets. Stretch.

Friday 18

Morning flow. Lower body mobility and flexibility exercises.

Saturday 19

Long run. Pre run stretch. LS, LM. 12 miles (average pace 9:37, average HR 154). Stretch. GSM. Hot tub.

Sunday 20

This Sunday was for being lazy, shopping with the girls, and volleyball. It was all fun but volleyball. Before VB I did some upper body strengthening for warm up. The warm up was the bright spot and the most exercise I got. We lost 6-25 and 10-25. We were down a player, but that was embarrassing. I have decided it's time for me to part ways with the Sand Tigers. It's a sad day. 

Week of December 7 (28.21)

Monday 7

I can tell it has been a while since I've played volleyball. I am a little sore and stiff.
Lunch run. LM, Dflex, drills, 4 miles easy (average pace 8:52, average HR 155). Stretch.
Evening run. 2 miles easy (average pace 9:21, average HR 150).
XT. Vinyasa flow 50 minutes.

Tuesday 8

Morning flow. Tennis ball plantar fascia roll out. I didn't get enough sleep last night.
Track session. Dflex, .75 up, 2 x 100m strides, 4 x [600m (2:40.1, 2:34.9, 2:33.3, 2:31.8), 200m jog IR, 200m (0:47.6, 0:48.8, 0:47.6, 0:47.7), 200m walk IR]. 1 down. Active cool down.

Wednesday 9

Noon XT. Les Mills RPM Express.

Thursday 10

Evening run. Dflex, drills, 5 miles easy (average pace 8:49, average HR 115). Stretch.

Friday 11

Afternoon run. Clams, bridge, squats. 3.25 miles easy. Stretch

Saturday 12

Long run. Dlfex, 9.5 miles (average pace 9:26, average HR 155) with 3 x 100m strides. Stretch.

Sunday 13

Volleyball. Hot tub. Clams, bridge, tennis ball for foot mobility, shoulder tubing exercises. We won a one-sided match 2-0.