2016

7 time All-American - 5k (3), 8k, (1) 10k (1), and half marathon (2)

25 races

7 time age group winner

15 top 5 age group finishes

4 trail races

4 half marathons

1,687.60 all activities miles

1,077.63 running miles

431.69 road cycling miles

113 volleyball games

TWELVE 25 - 31 (50.6)

Weekly goals

1. ride, ride, and ride
2. race prep
3. foot and shoulder Rx

Sunday 25

MERRY CHRISTMAS!

Circuit training with Justin

1. TM .5 miles x 4
2. med ball slam 3/10
3. dumbbell press #30 3/5
4. pull-ups 3/5
5. push-ups 3/10

Monday 26

Easy run

LMLS and 10 push-ups . 4 miles with 6 x 30 second strides. SAM

Road cycling

Greenway riding with Kristen. 

The weather was nice today and such a blessing to get out and enjoy it.

Tuesday 27

Morning flow

I'm in recovery mode this morning. Foot and shoulder Rx. Foam roll and stretch. Hot tub.
Standard SIX
LMLS. 6 miles easy. Standing SAM.
Road cycling
This was an easy 10 mile ride from The Other One. My sit bones were sore from yesterday's ride, but felt better after we started. Unfortunately, we experienced our first idiot car; they yelled for Kristen to get off the road and blew their horn at Justin all while we were on a bike friendly road.

Wednesday 28

Focus on recovery

Foot Rx. Hot tub. Foam roll. Stretch. More foam roll before bed.

Evening run

LMLS. ~.4 mile up. 1.4 miles around 7:20. 1.2 down. Standing SAM.

Thursday 29

Destination ride to The Casual Pint

Focus on recovery

A.M. Foot Rx. P.M. Hot tub. Shoulder Rx.

Friday 30 New Year's Eve Eve

170.4. The lowest I've been in a while. 

Focus on recovery / prehab

Foot Rx. Foam roll.

Saturday 31 New Year's Eve

171.4 I hope to be under 170 to start the new year.

Focus on recovery / prehab

Hot tub. Shoulder Rx. Foam roll. 

TWELVE 18 - 24 (23.8)

Weekly Goals

1. have fun
2. continue shoulder and foot Rx
3. research ways to get at one RPM and one yoga class in per week
4. research ways to get time out on my bike

Sunday 18

We traveled home from VA this morning and despite being in the car for 4 hours I felt great.
Easy run
LMLS and drills. 4 miles by feel with 6 x 30 second strides. SAM. I felt better on this run than I've felt in some time. It is a wonder what a little extra rest will do for your body.
Gym session

1. press 85/3, 95/3, 105/3
2. squats 115/3, 155/3, 175/3
3. calf press 160/3 x 3
4. pull-ups 8, 4, 4

Pandemonium volleyball
We were 2 - 0 winners again and were hardly challenged in either game. This was games 112 and 113 for me. I dove for short ball and dinged my left elbow up a little.

Monday 19

Weight 170.8. I overslept and didn't get to work until after 8. I'm a little off with my sleeping. 

Glow It Up Holiday Run 
This was a fun run with the Knoxville Track Club Socialites. We met at Balter Beerworks and had dinner together afterwards.

Tuesday 20

"Perfection is not attainable, but if we chase perfection we can catch excellence." Vince Lombardi
Weight 171.8. Morning flow, foot Rx minus the tennis ball. I was up several times and overslept again.
Evening run
LMLS. 6 miles with strides. Standing SAM.

Wednesday 21

Weight: 172.8. I was surprised my weight was up. 

I'm still not sleeping as well as I would like. I need to diagnose this issue. 

Morning flow
Foot and shoulder Rx.
Over the hill run
LMLS. 3 miles including the hills. Active stretch.

Thursday 22

Weight: 174.8. Damn, I'm up 2 more pounds from Monday's weigh in. It must be the beer and chips. 

Morning flow
Foot and shoulder Rx.
Gym session
Elliptical 20 minutes around 1.8 miles.
Body weight circuit:

1. push-ups 3/10
2. plank 3/20 seconds
3. dips 3/5
4. pull-ups overhand grip 3/5
5. pull-ups parallel grip 3/3

I was able to complete about 1/2 of the monkey bars before my right shoulder was hurting. Justin suggests I get back on the 100 push-up a day challenge.
Before bed - shoulder Rx plus 10 push-ups.

Friday 23

AM run
LMLS. 6 miles with 4 x 30 second stride. Standing SAM.

Today was my last appointment with Rayleana. I don't know how long she has been working on me, but I owe her a lot. I don't know if I would be a healthy runner these past few years without her.

Travel to VA.

Saturday 24

Travel home from VA. 

This weekend ends another holiday travel season, both trips were possibly the best ever. 

TWELVE 11 - 17 (13.0)

Weekly goals:

1. manage left calf issue
2. get in 1 strength session
3. continue with foot and shoulder Rx
4. cross train a couple days (ST, yoga, RPM)

Sunday 11

I'm working on a sore left calf in prep for this evening's volleyball. Foam roll, ice, foam roll, and hot tub. The other issue is my right shoulder which I've been doing light (#10) dumbbell one day followed by tubing exercises the next. If it wasn't for volleyball I'd be injury free.

Pandemonium volleyball. Winner winner chicken dinner! This was probably the best volleyball match I've played in. We lost set one badly; we were never in it. Brooklin suggested a change in the rotation and then everything clicked and we won the next 2. Games 107-109.
I was able to play pain free, no shoulder or calf issues.

Monday 12

Morning flow. Foot Rx. Shoulder tubing exercises.
Lunch run. LMLS and drills. 4.6 miles with 4 x 30 second strides. SAM. Push-ups 10. Pull-ups 8.

Tuesday 13

I'm taking it to the track this evening, it's been awhile and I'm looking forward to it.

Morning flow. Foot Rx. Shoulder dumbbell exercises. My shoulders were fatigued. Foam roll for calves. I'm a little achy especially my left leg.
Track session. LMLS and drills. 1 up, the first half easy and the second half was in and outs. 4 x 400m with 400m jog IR. 2 x 200m with 200 jog IR. .5 down.

Wednesday 14

Weight: 171.6

B: oatmeal with sugar, banana, and clementine

L: pb&j, McAlister's cup of potato soup

D: roast beef and turkey hoagie, chips, and chocolate covered almonds

Morning flow. Foot Rx. Calf foam roll. 

Tired legs run. Postponed due to work and very tired legs. We'll pick back up tomorrow.

Thursday 15

Weight: 172.4 - My goal is to stay below 175 this winter.
B: cereal and fruit
L: roast beef and turkey hoagie and fruit
S: chips and chocolate covered almonds
D: chipotle chicken burrito bowl

Morning flow. Foot Rx.
Running by feel and over the hill. LMLS.  4 miles plus 4 x 30 second stride. Standing SAM.

Friday 16

Weight: 171.8

B: eggs, toast, and fruit

L: peanut butter sandwich, chips, and cereal
D: bbq chicken, mashed potatoes, and baked beans
S: popcorn

I slept good last night but I got up with tired and achy legs. Maybe I'm needing some days off from running. I've also been nauseous most of the day and napped twice.

Pandemonium volleyball. Games 110 and 111. We won 2-0 in an easy match. My shoulder didn't hurt today. Maybe the strengthening has begun to help.

Saturday 17

Travel to VA for Christmas and birthday festivities. 

B: oatmeal and eggs
L: chili, chips, and fruit
D: ham sandwich, chips and sweets 

TWELVE 4 - 10 (25.7)

Sunday 4

Volleyball (Pandemonium). We started the winter Sunday league and had very little competition. We won 2 - 0. Game 102 and 103. 

Monday 5

Morning flow. Foot Rx. Hip opening.
Lunch run. LMLS. 4 miles with 4 x 30 second strides. My goal today was to run by feel. I think it was successful, my pace was sub 9 and felt slower. SAM and stretch.
Push-up 2 x 10. Pull-ups 2 x 7.

Tuesday 6

Morning flow. Foot Rx. Foam roll for hamstrings and calves.
Race pace. LMLS. 1 up. 10 minutes at 7:40 pace. IR 3 minutes easy. 3 minutes at6:50 pace. IR 3 minutes easy. 3 x 30 seconds. Standing SAM.

"Rage, rage against the dying of the light." Dylan Thomas

Wednesday 7

Morning flow. Foot Rx.

Tired legs run. LMLS. 3 miles on tired legs. This run was basically by feel, I didn't look at my watch once. Standing SAM.

Thursday 8

Morning flow. Foot Rx.

I'm not sure what's up with my throat, but it is sore. I can't see anything down there though. Otherwise, I'm not feeling too bad. Rest day.

Friday 9

Easy run. LMLS. 30 minutes easy with 4 x 30 second strides. Standing SAM.  

Volleyball (Pandemonium). Winners 2-1. Game 104, 105, and 106. My shoulder is really hindering the power in my swings.

Saturday 10

Morning flow. Foot Rx. Foam roll. I discovered a very sore spot on my left calf. I remember during volleyball having a twinge of pain or cramping during one play but no residual effects following. I'm hoping there's no issue on this cold long run I'm getting ready for.
Long run. LMLS. 10 miles. 

ELEVEN 27 - TWELVE 3 (27.9)

This year I have made All-American 7 time at distances of 5k (3), 8k, (1) 10k (1), and half marathon (2). I think this validates my training and racing strategies.

Sunday 27

Haw Ridge play day. It wasn't my best effort, but it was fun. I did more hiking than I was doing this summer for this loop. 12:28 pace.

Monday 28

1. C2 4:41 
2. Elliptical 5' .44 
3. Bench 135/5, 145/4, 155/3 
4. Hanging leg lifts bw/8 x 2 
5. Calf press 140/12 x 3 
6. Press 65/5, 85/4, 105/2 
7. Clean 105/2 x 3

Fifteen minutes of yoga before bed. 

Tuesday 29

Morning flow. Foot Rx.
Lunch run. LMLS. Pull-ups 5. 4 miles with 4 x 30 second strides. SAM. Pull-ups 5.
Yoga with Joan.

Wednesday 30

Morning flow. Foot Rx. 

Recovery / rest day.

Thursday 1

Morning flow. Foot Rx. Hip opening Rx. 

Lunch run. LMLS. Push-ups 2x10. Pull-ups 2x6. SAM.

Friday 2

Hill repeats. LMLS. 1 up. 4 x 200m hill repeats. 1 down. SAM
Gym session.

1. Squats 115/3, 135/3, 155/3
2. Push-ups 2 x 8
3. Press 85/3, 95/3, 105/3
4. Deadlift 135/2 x 2
5. Pull-ups 7

Saturday 3

Long run. LMLS. 8 miles. 

ELEVEN 20 - 26 (26.5) Turkey Trot

Sunday 20

Recovering from yesterday's half trying not to overeat. 

Monday 21

Morning flow. Foot Rx.
I'm not sure why, but I scheduled an appointment with Dr. Henderson for tomorrow. I had discomfort in my right testicle and now I have a lump below my scrotum. This sucks, but it is better to know than not.
Race pace. LMLS. .4 up. 10 minute at 7:45. 3 minutes easy. 3 minutes at 7:05. 3 minutes easy. 4 x 30 seconds pick ups. SAM Phase 1 Hard.

Tuesday 22

Volunteered for KTC Turkey Trot packet pick up tonight. 

Wednesday 23

Easy ride. 

Thursday 24

KTC Turkey Trot. A new over fifty PR 21:43. This was my first time under 22 since 1997. My pace was 6:59 and still was 5th in my age group.

Friday 25

Race and Thanksgiving overeating  recovery. Unfortunately the overeating continues. 

Saturday 26

Long run. LMLS. 6 miles. 

ELEVEN 13 - 19 (22.5) Secret City Half Marathon

Sunday 13

Games 96 and 97. Games 98, 99, 100, and 101. We finished second and it was disappointing but we'll live. It's only rec league volleyball. My right shoulder really hurts, especially when I miss hit a spike. I need to start doing push-ups daily.

Monday 14

Gym session.

1. Med ball toss 3x10 #4
2. Push-ups 3x10
3. Core hips and abs 
4. Press 3x5 #30, 35, 40
5. Calf press 3x12 #140
6. Pull-ups 3x5
7. Leg press single leg 4x8 #70
8. Seated row single arm 3x8 #40
9. Dumbbell chest 3x5 #40

Tuesday 15

Morning flow. Foot mobility and strengthening exercises. Push-ups 10.
Evening run. Dflex, LM, and LS. 4 miles with 4 x 100m strides.
Yoga with Joan.

Wednesday 16

Morning flow. Foot Rx. Glute strengthening. 

Lunch run. LMLS. Push-ups 10 and planks. 4 miles plus 4 x 100m strides. GMS. 

Gym session. 

1. Chest press 3x12
2. Seated row 3x8
3. Leg press 3x8
4. Shoulder press 3x10

Thursday 17

Morning flow. Foot Rx.

Friday 18

Netflix and Chill all day.

Saturday 19

Secret City Half Marathon. This was a race well run. Justin got a 9 minute PR at 1:50 mid. I was pleased because we were able to run a negative split, 56:03 for the first half 54:28 for the second half and the final 5k sub 8. We finished 80 and 81.

ELEVEN 6 - 12 (22.2)

Sunday 6

Gym session. 

1. Core: hip, abs, and push ups
2. Bench #135. 3 sets of 3, 5, and 7
3. Pull ups 3 sets of 5
4. Single leg press #90. 3 sets of 8
5. Shoulder dumbbell combo #10, 3 sets of 15
6. Australian pull ups 2 sets of 8

I went for a walk this afternoon and it kicked my butt. I don't understand why walking is harder on me than running. My left hip had sharp pains and my right foot hurt. Go figure.

Monday 7

Lunch run. LM and LS. Pull ups and push ups. 4 miles with 4 x 100m strides. GSM and stretch.
Things run coaches are saying.

Run by feel, I hear this often and think about it on my easy runs. 

Keep your easy days easy so your hard days can be hard. 

Racing too much dulls the athlete.

Tuesday 8

Today my legs and hip specifically were not doing well. I opted for Netflix and chill.

Wednesday 9

Justin and I had a nice little run around downtown Knoxville this evening. LM and LS. 3.3 miles with 4 x 100m uphill strides. 

I had a right calf issue which may have come from an incident at work that was odd. Tuesday or Wednesday I was sitting in my office chair and when I was getting up my right leg pushed back against the chair's edge as my leg straightened. I didn't think I pushed  back so hard as to cause pain but it was almost like a Charlie Horse. 

Thursday 10 

Tempo. LM and LS. 1 up and drills. Mile one 7:27. Mile two 7:23. 1 down. I brought this down from 7:39 and 7:32. GSM.

Friday 11

My plan was to cycle this evening but I opted out. I also opted out of running. I'm having some left testicle discomfort and can't understand why.

Saturday 12

Long run. We did an easy 5 miles then picked it up for the last 3. 

TEN 30 - ELEVEN 5 (57.8)

Sunday 30

Recovery day. My left hip is sore. 

Volleyball (Pandemonium). Games 94 and 95. We won again and kept our opponent under 20 for both games.

Monday 31 Halloween

Morning flow. Stretch, push ups, abs, side lying leg lifts. 

Gym session.

1. 2 circuits of Plank, push ups, abs, side lying leg lifts, pull ups, and dips 
2. Press #95, 100, 105. 3 sets of 3 
3. Squats #135, 185, 195 3 circuits of dumbbell lateral and front raise #15, 17.5, 10 
4. Calf press #140. 3 sets of 12 
5. Single arm chest dumbbell chest press #40. 3 sets of 5 
6. Single arm seated row #45. 3 sets of 5 
7. Hamstring curl #40, 50, 60 3 sets of 4

Road cycling. Recovery ride, some greenway some road. 14 miles at 13.3 mph.

Tuesday 1

Road cycling. Recovery ride 2, 10 Mile greenway.
PM calisthenics.

Wednesday 2

AM calisthenics.

Run. Dflex, LM, LS, and drills. 4 miles easy.

Thursday 3

Rest. 

Friday 4

Morning ride and run. We rode the Secret City half course again. 13.4 miles at 11.8 mph. The hills were tough and it was a little windy but fun. The run was 3.4 miles at 8:33 pace.

Saturday 5

Long run. 10 miles at 9:47 pace. My legs were still sore and tired from are hard week of training and residuals from the Farragut Half. It's 2 weeks till the Secret City. I think I will base Justin; 1) to help him reach his goal and 2) I don't think I'm up for another hard effort so soon.  

TEN 23 - 29 (39.3) Farragut Half Marathon

Sunday 23

ST. GSM, 2 circuits of rope jumping 50, squats, press, bent row, and lateral raise (10 reps with #10 dumbbells). 

Volleyball (Pandemonium). Today was my 92nd and 93rd volleyball games of this year. We won 2-0 against the former number 1 team.

Monday 24

Lunch run. LM and LS. 4 miles with 4 x 100m strides. GSM. 

Gym session.

1. TM 2 miles 
2. Pull ups 6 3
3. Atlantis Chest #90. 3 sets of 8
4. Press #95. 3 sets of 3
5. Squats #135 175 195. 3 sets of 3
6. Lever cable pull down #40. 3 sets of 8

Tuesday 25

Road cycling. 12 miles down the Turnpike.

Wednesday 26

Tempo. Dflex, LM, and LS. 1 up. 2 miles tempo 7:39 and 7:33. 1 down. Stretch.
Halloween Social run.

Thursday 27 and Friday 28

Travel to Atlanta for client meeting.

Saturday 29

Farragut Half Marathon. 1 up. LM, LS, and drills. The course was very challenging but the weather was perfect. I suffered a lot on miles 4 and 6. I was pleased that I was able stay strong and finish under 1:48. 

TEN 16 - 22 (42.7) Lakeshore Trail Trek

Sunday 16

Lakeshore Trail Trek. This race had a very hilly start and finish.  55:15. 4th place overall. 3rd place male. 1st place Masters. WOOT! WOOT!

Volleyball (Pandemonium). Another easy win. 2-0. (90 & 91)

Monday 17

Easy run. LM, LS, push ups 22, and plank. 3 miles with 2 x 100m strides.
Gym session.

1. GSM
2. Pull ups 8
3. Press #95, 100. 3 sets of 3
4. Squats #135, 165, 195. 3 sets of 3

Tuesday 18

Evening run. LM and LS. 4 miles easy 2 x 100m strides. Stretch. My leg are tired. 

Vinyasa Flow Yoga with Joan. My hip imbalances were very evident with tonight class; both strength and mobility. 

Wednesday 19

Evening greenway ride. Easy 10 mile ride on Third Creek with the fam.

Cycling fam!

I'm sore from yoga, especially the muscles between my shoulder blades.

Thursday 20

Haw Ridge. 8 mile loop, quite a bit slower than the last time I ran this loop. I was a little overzealous with this run, probably should have been a 6 miler instead of an 8 miler.

Friday 21

I wasn't as leg tired today as I thought, but still took a rest day. Tomorrow is Mount LeConte.

Saturday 22

We were up and out early for our hiking trip up to the LeConte Lodge. It was cold and icy on top and the fog made visibility almost zero. My favorites part was a evergreen section on top that smelled like christmas. Kristen said it reminded her of Narnia. The ascent was strenuous but we didn't rush it. The descent was harding on me. I plan to do this again with a focus on seeing how much I could run and how fast I can get to the lodge. Before this attempt however, I should check to see if that is frowned upon.

   

TEN 9 - 15 (46.5) Crossknox

Sunday 9

Crossknox 15k. 1:15.27 and an age-group second place. I ran a much smarter race than I did at Big South Fork; negative split.

Nearing the finish

Volleyball (Pandemonium). It was an easy win tonight. 2-0. I was 2 for 2 kills.

Monday 10

Easy run. LM and LS. Push ups 22. 3 miles at 8:54. GSM.

Gym session. 

1. Push ups 22
2. Squats #135, 155, 185. 3 sets of 3
3. Press #75, 95. 3 sets of 3
4.  Pull ups 8
5. Single arm seated row #40. 3 sets of 5
6. Calf press #140. 3 sets of 12

Kristen and I had some fun with handstands

Tuesday 11

North Boundary. Squats 10, LM, and LS. Short loop, around NB. This was the first time I was able to run all the out single track. Great pacing by Justin and we're getting stronger.

Wednesday 12

Easy greenway ride. 11.24 miles at an average pace of 10.05.

Thursday 13

Easy lunch run. Squats, push ups 22, LM, and LS. 4 miles at 8:51 pace. GSM and push up 22. 

Gym session.

1. Single arm seated row #45. 3 sets of 5
2. Single arm dumbbell press #40. 3 sets of 5
3. Nautilus deadlift #135, 155, 175. 3 sets of 3
4. Pull ups 3 sets of 5

Friday 14

Rest day.

Saturday 15

Morning cycling. Justin and I rode the Secret City half marathon course. Average speed 15.7 with 663 feet of elevation gain. 

TEN 2 - 8 (31.2)

Sunday 2

A.M. Core, push ups 22, and squats 10. Beach walk. 

Mid afternoon run. Core and push ups 22. 4 miles easy. Average pace 8:47. It was a little too hot and humid but I managed.  

Monday 3

A.M. Stretch, core, and push ups 22.
Beach run 1. 4 miles south. Average pace 8:54.

Tuesday 4

A.M. Stretch, core, and push ups 22.
Beach run 2. 4 miles north. Average pace 9:04. The first 2 miles were awful (9:57, 10:08); straight into a headwind. Running with the wind was 8:22 and 7:46. Stretch.

Wednesday 5

A.M. Stretch, core, and push ups 22.

Travel home from Florida. We had to cut our vacation short due to hurricane Matthew. 

Thursday 6

Up before dawn cracks. Why?
Haw Ridge trail run. LM. I did an 8 miles loop of Haw Ridge.
Road cycling. Kristen's first ride.

Friday 7

Gym session. 

1. Pull ups 6 sets of 5. 
2. Push ups 22
3. GSM / core
4. Squats #135, 155, 175. 3 sets of 3
5. Press #85, 95, 95. 3 sets of 3
6. Single arm chest press #40. 4 sets of 5
7. Single arm seated cable row #40. 4 sets of 5

Saturday 8

I spent a good deal of time yesterday planning next year's race schedule. 

NINE 26 - TEN 1 (37.5)

Monday 26

Easy run. Dflex and LM. 4 miles easy. 

Gym session. 

1. GSM
2. Squats #135, 155, 175. 3 sets of 3
3. Press #85. 3 sets of 3

Tuesday 27

A.M. Hip stretching and push ups 10.

P.M. Core and push ups 10.  

Wednesday 28

A.M. Hip stretching and push ups 22.

Road cycling. 15.87 miles at 15.04 MPH.

Thursday 29

Hill repeats. LM, Dflex, LS, and push ups 22. 1 up. 8 x 200m with 200m jog IR. 1+ down. 

Gym session. 

1. GSM
2. Squats #135, 160, 180. 3 sets of 3
3. Pull ups 8
4. Press #90. 3 sets of 3
5. Push ups 22

Friday 30

A.M. Hip stretching and push ups 22. 

Easy run. LS and LM. 3 miles easy. Stretch. My left hip is still being a bit of an issue.

Saturday 1

Pre-run. Foam roll, core, and push ups 22. 

Long run. LS and LM. 10 miles at 9:18 average pace. Mile 8 was 8:25. My left groin was noticeable around mile 3.
Travel to Cocoa Beach, FL.

NINE 19 - 25 (38.2) Big South Fork Trail

Monday 19

Evening run. LS, squats, LM, and drills. 4 miles with 8 x 100m strides. Stretch. Plank. Push ups. Squats.

Tuesday 20

Morning flow. Plank 1 minute and push ups. 

Road cycling. 15.8 miles at 15.2 MPH.

Domane 4.5

Foam roll before bed. 

Wednesday 21

I had gut issues this morning and it continues tonight. I need to clean up my diet. I took some Pepto before bed. 

Tempo run. LS, squats, and side lunges. 1 up. 2 at 7:41.2 and 7:40.9. 1 down. Stretch, plank, and push ups.
Yoga Day 4

Thursday 22

Evening easy run. LS, push ups, plank, and LM. 3 miles with 5 x 100 m stride. My left groin tightened up during mile 2. Things I hope I learned from today's run. 

1. I don't always have to get in 5 runs in a week
2. I shouldn't do strides ever easy run; especially the day after a workout

Gym session. 

1. Cleans #95, 105, 115. 3 sets of 3
2. Deadlift #135 3 sets of 3
3. Pull ups 8 reps
4. Bench #115, 145, 155. 3 sets of 3
5. Press #65. 3 sets of 5
6. Squats #135, 155, 175. 3 sets of 3

Friday 23

Hiking House Mountain. Around 4.5 miles

Valley view

Saturday 24

Big South Fork Trail Race 10k. It was an early start to the day; up by 5 and out the door by 6 for the 1:30 drive.
My advice to Justin was to run when you can and walk when you have to and don't run your legs off early. Welp, I ran my legs off in the first 3 miles. Positive split the race.  My left groin was an issue during my last run but felt good during warm ups. My groin started acting up slightly around miles 3, but that wasn't much of an issue.
Justin got me today but I did win Grand Master. We finished 7th and 8th overall.

Winning!

Sunday 25

Volleyball (Pandemonium). Warm up: Dumbbell circuit of squats, bent rows, front and lateral lift, and press. #10, 15 reps. We easily won 2-0 and I think I was hitting better. I'll miss the next 2 weeks 

NINE 12 - 18 (23.2)

Monday 12

My left hip was sore after playing volleyball yesterday so I stretched before bed. I woke up to left-side lower back pain and stiffness. 

I feel very fortunate that I didn't go over 170 this morning.
Track session. LS, squats, LM, and Dflex. 2 up. 4 x 100m, 200m, 300m, 2 x 400m, 300m, 200m, 4 x 100m. Cool down with stretching and mobility.
Yoga Day 3

Tuesday 13

Morning flow. Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps. Stretch and foot mobility. 

My lower back / hip issue is improved but I'm not completely over it.
Gym session.

1. C2, 1k, 4:45
2. Foam roll / stretch
3. 4-way hip leg lifts 12 reps
4. Push ups 15 reps
5. Hollow hold and plank 1 minute each
6. Pull ups 8 reps
7. Calf press #160 20 reps
8.  Kettlebell deadlift #45 3 sets of 8 reps
9. Bench #115, 135, 155. 3 sets of 8, 6, 3 reps
10. Press #75 3 sets of 6 reps

Wednesday 14

I finally lost my toenail today; I hope it doesn't lead to any other issues. I'm still sore and having mobility issues. 

Morning flow. Stretch, mobility, and trigger point rx with the tennis ball.
Haw Ridge Trail Run. LS, Dflex, and squats. 5 miles. GSM and stretch.

Thursday 15

Lunch run. LS, squats, LM, foam roll, and Dflex. 4 miles with 8 x 100m strides. 

Gym session. 

1. GSM
2. Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps
3. Squats #95, 115, 135. 3 sets of 8, 6, and 4 reps
4. Cleans #65, 85, 105. 3 sets of 6, 4, and 2
5. Push ups 15 reps
6. Pull ups 8 reps
7. Calf press #160. 20 reps

Friday 16

Morning flow. Hot tub and stretch.

Saturday 17

Long run. LS, squats, and lunges. 10 miles 9:09 pace. Stretch. GSM.

Sunday 18

Volleyball (Pandemonium). Warm up: Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps. We won 2 - 0 but was challenged a little.

NINE 5 - 11 (18.5)

Monday 5

Haw Ridge Trail Run. LM and LM. 5.5 miles and I only got lost once. 

Tuesday 6

Morning flow. Hip flexor stretch. 

Gym session.

1. Hollow hold and plank 1 minute each
2. Back extension 10
3. Push ups 20
4. DL #135, 3 sets of 4
5. Press #75, 85, 95. Sets of 8, 6, 4
6. Pull ups 8
7. Stretch

Afternoon sleepiness attacks me again and it's only 2pm.
Volleyball (Spiked Punch). We went 2-2 in the tournament finishing third. This was not too shabby considering we had 3 rookies. Of the 3 rookies I think Kristen improved the most, but they got better. I look forward to our next and regret we forgot to get a team picture.

Wednesday 7

Hill repeats. LM, LS, Dflex, and squats (my left knee felt like it wasn't tracking properly in the beginning of the run so I did some quad stretch and the squats). 1 up. 8 x 200m hill repeats all between 6:13 and 6:47 pace. 1 down. Stretch.
Yoga Day 1

Thursday 8

Haw Ridge Trail Run. LM, LS, Dflex, and squats. I ran the the Soccer trail to Saddle then bent back to the west shore. I'm not really into the west shore trails; way too rocky in parts. Stretch.

Friday 9

Yoga Day 2

Easy 5 miler. LM, squats, and LS. Average pace 8:56.

Saturday 10

#BattleOfBristol #MyAssIsWornOut

Sunday 11

#BattleOfBristol #MyAssIsWornOut

Volleyball (Pandemonium). We won 2-0. 

EIGHT 29 - NINE 4 (19.23 / 20.67)

I hit all of my monthly goals except 10 minutes of yoga daily. I made it 11 days.
This is the comprehensive list of my strength exercises for road and trail running, Spartan, volleyball and life.
The 5 barbell classics:

1. Squats
2. Deadlifts
3. Press
4. Bench
5. Clean

Core and body weight:

1. LM
2. GSM
3. Clams
4. Hollow hold
5. Planks
6. Pull ups

Monday 29

ST. One minute each of hollow hold and plank, and 20 reps of clams.
Gym session.

1. C2: 1k in 4:40
2. Deadlift #135, 3 sets of 3
3. Clean #95, 3 sets of 4
4. Pull ups 7
5. Shoulder rehab combo

Haw Ridge trail run. 5 miles and I only walked once.
My calves got sore from what I don't know. I rolled them out with the Stick.
Yoga Day 12

Tuesday 30

Why do bicycle shops make me feel so awkward?

Volleyball (Spiked Punch). We had 2 make up games with the league's number one team and we split with them. We had a decent lead in the first game and blew it, then won the second fairly easy. We finished our the season 15-9. Not too bad for a team with three first time players.

Wednesday 31

ST. One minute each of hollow hold and plank, and 20 reps of clams.

Gym session.

1. C2: 1k in 4:38
2. Bench #125, 135, 145. Sets of 7, 5, 3
3. Pull ups 7
4. Press #75, 85, 95. Sets of 7, 5, 3
5. Clean #95, 105, 115.  Sets of7, 3, 2
6. Foam roll and stretch

North Boundary. LM, LS, and Dflex. 1:03.45 PR.

Thursday 1

I'm waking up very tired every morning and I'm tired throughout the day. This has been going on over the past 2 to 3 weeks. I don't understand this since I'm coming off 2 weeks of recovery or active rest.

Friday 2

I didn't get the sleep I had hoped for, but I made up to run. 

Tempo. LS, LM, and Dfles. 1 up. 2 miles (7:53.3 and 7:53.4). Those splits were pretty cool. Stretch. 

Gym session. GSM. Pull ups 7. Push ups 23. Stretch.

Saturday 3

Easy morning run. Lunges and LS. 9:41 pace over a hilly course.

Sunday 4

Oak Ridge ride. This was my longest yet but only by a little. 20.7 miles on 14.1 MPH. 

EIGHT 22 - 28 (14.74 / 31.39)

Monday 22

Gym session.

1. C2 1k 4:45
2. Pull up 5 reps
3. Deadlift, hang clean, push press combo #95, 7, 5, 3 reps
4. Pull up 5 reps
5. Calf press #140, 25 reps
6. Hip abduction #85, 15 reps
7. Pull up 5 reps

Road cycling. 11 miles at Cherokee Blvd. at a average of 16 MPH.

Tuesday 23

XT. 1.5 mile walk at lunch. 

Volleyball (Spiked Punch). We won 3-0 tonight. We started slow in 2 of the 3 but found a way to win. Everyone played well.

Wednesday 24

ST. One minute each of push ups (46), hollow hold, and plank. Clams 25.

Thursday 25

Lunch run. LM and LS. 4 miles with 4 x 100m strides. GSM and stretch. My body and running felt great today.
ST.

1. Push ups 25
2. Pull ups 7

Friday 26

August and summer are nearly over and I'm uncertain as to how I feel about this.
Road cycling. 20 miles average speed of 16 MPH. I kicked ass for the out but the back kicked mine. There was a significant head wind coming back and I struggled.

Saturday 27

Long run. LM and LS. 8 miles with Roadkill. 

Naps

Sunday 28

Track session. 800m up. LM, Dflex, and LS. Drills and strides. 800m of In and Outs. 200m easy, 200m moderate, 200m easy. 300m moderate, 300m easy. 400 moderate, 400m easy.
Gym session.

1. Squats #135, 3 sets of 5
2. Shoulder press #65 x 7, #75 x 6, #85 x 5
3. Bench #115 x 7, #125 x 6, #135 x 5
4. Pull ups 7

EIGHT 15 - 21 (6 / 26)

Monday 15

Recovery / rest day. Hot tub. My toe is improving. 

Travel to Atlanta.

Tuesday 16

I slept poorly last night. As usual, hotel sleeping and me don't mesh.
ST. One minute each of push ups (35), hollow hold, and plank.

Volleyball (Spiked Punch). We lost 1-2 but had a lot of fun. 

Wednesday 17

I slept much better but didn't go to bed early enough.
ST. One minute each of push ups (36), hollow hold, and plank.
Gym Session.

1. Shoulder combo (front, lateral, high pull, and press) #10, 10 resp each
2. Pull ups 5 reps
3. Squats #135, 3 sets of 5 reps
4. Pull ups 5 reps
5. Hang cleans #95, 3 sets of 3 reps
6. Pull ups 5 reps
7. Hip abduction #70, 20 reps
8. Australian pull ups 3 sets of 8

“The last 100 metres, when I was running my guts out, that’s my favourite part of this race. This is a beautiful sport. I love it.” Jenny Simpson

Thursday 18

ST. One minute each of push ups (41), hollow hold, and plank.
Road cycling. 18 miles in 1:09.

Friday 19

I believe my bike has a tire gremlin. My front tire was flat this morning. The good news is, it stayed inflated long enough to get a ride in yesterday.

ST. One minute each of push ups (44), hollow hold, and plank.
Gym Session.

1. Shoulder combo (front, lateral, high pull, and press) #12.5, 8 resp each
2. Pull ups 5 reps
3. Nautilus Deadlift #140, 3 sets of 3 reps
4. Pull ups 5 reps
5. Push press #85, 3 sets of 5 reps
6. Pull ups 5 reps
7. TRX rows 3 sets of 8
8. Step ups 3 sets of 8
9. Calf press #140, 30 reps
10. Hip abduction #85, 20 reps

Saturday 20

ST. One minute each of push ups (43), hollow hold, and plank. Clams 25.
Long run. LM and LS. 6 miles (8:53 pace)
UP and back to Virginia to visit family.

Sunday 21

Road cycling. 8 miles at 14.2 mph. 

Volleyball (Pandemonium). We won the round match and lost the second.
ST. One minute each of push ups (45), hollow hold, and plank. Clams 30.

EIGHT 8 - 14 (22.19 / 16.42) Haw Ridge Trail Race

Monday 8

Haw Ridge Trail Run. I was a little faster, but I missed a turn and got lost. The section after the Saddle trail gets me every time.
Yoga Day 8

Tuesday 9

Volleyball (Spiked Punch). We won 3-0 and played much better than last week. Unfortunately the opposing team didn't present too much of a challenge. I wore a thumb splint and that saved my thumb.
Yoga Day 9

Wednesday 10

Evening run. LM and LS. 6 miles with 4 x 100m strides. Stretch. The second toe on my left foot took a beating on today's run and I'm sure why. The nail is bruised and sore.
Yoga Day 10

Thursday 11

North Boundary Trail Run. LS, Squats, and lunges. This was an easy out and back with Justin, around 2.5 miles.
Yoga Day 11

Friday 12

Recovery. I missed yoga day 12.

Saturday 13

Haw Ridge Trail Race. The second toe on my left foot is losing it's nail. 

Sunday 14

Oak Ridge Cycling. It is time for a little break from running. I've raced the past 6 weeks.

EIGHT 1 - 7 (19.53 / 15.09) Trojan Trek

Monthly goals

1. minimum of 10 minutes of yoga daily
2. two weeks of running recovery 
3. two weeks of increased cycling
4. minimum of two times per week strength training 

Monday 1

Lunch run. LM, LS, and drills. 4 miles with 4x 100m strides. GSM and stretch. 

ST.

1. Med ball warmup, 12 reps each 
2. Hollow hold and plank 1 minute each 
3. Pull ups sets of 7, 6, and 6
4. Atlantis Power Squat #180, 230, 250, 3 sets of 6 
5. Monkey bars 3 sets
6. Kettlebell swings #40 2 sets of 6, 1 set of 5 (left knee pain on the last set, weight was too much)
7. Rope pull 3 sets of 20 seconds (very weak on these)

Yoga day 1. 10 minute session before bed.

Tuesday 2

Lunch run. LM and LS. 3 miles with 5 x 100m strides. GSM and stretch.

ST. 

1. Pushups 10 reps
2. Knee extension #35, 3 sets of 10 reps
3. Swiss ball hamstring curl 3 sets of 10 

Volleyball (Spiked Punch). We were short three players and lost three games.
Yoga day 2. 10 minute session before bed.

Wednesday 3

I'm very tired today and thinking about forgoing or cutting short my evening trail run.
Haw Ridge run. I ran the 2011 course ~7 miles in 1:22.39. My knee felt a little unstable and hurt just a bit, almost to the point I was thinking that trail running was not for me. I worked through it and had a great time.
I met Justin for burgers and beers after my run. By the time we finished I was exhausted and my legs were killing me. At home I did Yoga Day 3 and soaked in the hot tube for a cycle. Now I'm feeling much better. Cycling tomorrow.

Thursday 4

I slept over about an hour this morning and it was much needed rest. The 3 ibuprofen I took before bed seemed to have helped with my leg / knee pain. I took 2 more this morning and this got me thinking about when I was taking an Aleve every morning and evening. I don't want to get into this habit, but this worked wonders for me at the time.
Oak Ridge Cycling. 15 miles at 16.1 MPH.
Hot tub soak and Yoga Day 4.

Friday 5

My legs are tired, no workout. I'm to bed early for the Trojan Trek.
Yoga Day 5

Saturday 6

I was up before dawn cracked again this weekend to race. Today was the Trojan Trek; my first trail race. LM and 1.5 up. The course was nothing like Haw Ridge so some speed was needed. The hill were not the worse even but I did have to walk on two occasions. Overall I was pleased with my first trail race experience. I was the 28th male, 32nd overall, and 1st in my age group.

Trojan Trek Finish

Yoga Day 6. 

Sunday 7

ST.

1. Med ball warm up 
2. Ab roll 1 set of 8
3. Shoulder combo #10, 1 set of 10
4. Nautilus deadlift #90, 110, 130,  3 sets of 4
5. Pull ups 6
6. Bench #135, 1 set of 5, #155,  2 sets of 3
7. Pull ups 6
8. Hollow hold and plank 1 minute each
9. Hip abduction #70, 1 set of 25
10. Pull ups 6

Volleyball (Pandemonium). We won our 5th match 2-0. Left thumb injury.
Yoga Day 7

SEVEN 25 - 31 (17.22) TVA Big Dam 8.0K

Monday 25

Evening run. LM and LS. 4 miles at 9:00 pace. The temperature was 97 so, I took shade breaks after every mile to let my HR come down to 130. Stretch.
"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a ride!"" Hunter S. Thompson

Tuesday 26

ST.

1. Med ball warmup, increased reps to 12 
2. Calf press #160, 3 sets of 10 
3. Hollow hold and plank 1 minute each 
4. Clams and side lying leg lift 15 reps each 
5. Pull ups 7 
6. Bench #135, 3 sets of 6 
7. Pull ups 5 
8. Atlantis Power Squat #180, 3 sets of 6 
9. Pull ups 6 
10. T2B 5 (this hurts my right shoulder a bit) 
11. Hip and calf stretching

Volleyball (Spiked Punch). Possible pregame warmup from Power Speed Endurance (4 rounds of 50m Barefoot Run + :60 Balance Right / :60 Balance Left + 50m Barefoot Run, Rest as needed between rounds NOT for time). I completed 2, 50m barefoot runs and 2 by 30 seconds balance each leg.
We won the first match 3-0. In the second match we were in the first game at 21-21 then fell. The remaining 2 games were canceled due to lightning.

Wednesday 27

Morning flow. Plantar fascia mobility with a tennis ball. Hip opening mobility and stretching exercises.
My energy level is low; I need to go to bed earlier.
Haw Ridge run. LM and lateral skips. 4 miles out and back. My left knee hurts a little after the run.

Thursday 28

Morning flow. Foam roll and foot mobility exercises.
Rest day.

Friday 29

Haw Ridge. Run and hike.

Saturday 30

TVA Big Dam 8k. I didn't sleep well and I had to get up at o'dark thirty. Knowing that the race would have a significant ascent, my plan was to not necessarily race the course but use it has a training run. The buses were running late which didn't leave a lot of time for warming up. I did the Lunge Matrix (LM) and some leg swings and we were off. Just before the start it began to rain, then pour for the first 2 miles. The only blessing was that the rain kept it cool and only the first half if the race was uphill (375 feet elevation gain). I saw a couple guys that I usually beat at the turn around and decided that I would try to run a few of them down. I was able to push hard to the finish with a sub 7 pace for the last mile. Overall the race was a great experience. I finished 26th and Justin 41st out if 440. 

I did take a couple of much needed naps in the afternoon. 

Sunday 31

Morning flow. Leg mobility and stretching exercises.
Volleyball (Pandemonium). We lost for the second time this season. The other team was diggin like whoa and we were a little off.
I was not able to lift or ride today because Pat was sick with vertigo. My mileage was down this week, but it's OK I've raced a lot this month. 

SEVEN 18 - 24 (15.04 / 11.75) Thursday Night at the Track & Scenic City Scorcher

Monday 18

I was pleasantly surprised that I wasn't over 170, but I actually had lost 2 pounds over the weekend. 

My legs ached bad last night and my left calf felt like it was going to cramp. I took 3 Ibuprofen before bed and it's much better today. I do seem to be having a slight issue with my left achilles. Rolled my hamstrings and calves out with the foam roller.
ST. Med ball warm up. Core: hollow hold and plank for 1 minute each and hip abduction x 30. Pull ups 4 sets of 5. Calf press 4 sets of 10-15. Squats #115, 4 sets of 5. Bench press #135 5 sets of 5.
Run. LM, LS, and stretch. 3 miles at the North Boundary (pace 8:56)
Yoga. Vinyasa flow with Joan.

Tuesday 19

I have woke up sore this morning. Wonder why?
Volleyball. Spiked Punch won 2-1. We played better and beat a better team this week. The only downside is I injured my big toe on my left foot. I'm icing as I type. No running tomorrow, which was planned. However, I may do RPM at lunch and a ride after work with Justin. It's a wait and see situation.

Ouch! 

ST. I did 1 shoulder combo before volleyball and 1 after. 10 reps of each movement.

Wednesday 20

We didn't do RPM today. Justin and I did ride though. It was not a good ride for me; I had 2 flats.

Thursday 21

Thursday Night at the Track. 1 mile (6:27.5). Splits 1:34.2, 1:42.0, 138.1, 1:33.3.

Friday 22

My weight was sub 165 this morning. The lowest I've been in years. 

Travel to Chattanooga. Walked about 3 miles. 

Saturday 23

Scenic City Scorcher. 13:43.87. WOW! This is a 41 second PR and 45 seconds better than the Freedom Run.
My initial goals for the race were 1) sub 14, and 2) sub 14:25 (PR). The conditions were awesome and I wasn't feeling too bad so I decided to go out under 7 minutes for the first mile (6:58.3) then run the next .75 around 7:05 pace or below then start my kick at .25 to go and go all out after I went under the bridge (6:45.3). This strategy worked great! I don't think I left too much on the course.

Scenic City Scorcherx

Sunday 24

ST. Med ball warm up. Hollow hold 1 minute. Plank 1 minute. Pull ups 6. Deadlift #135 4 sets of 3. Pull ups 6. Bench #135 4 sets of 5. Pull ups 6. Step ups 8, 3 sets of 5. Pull ups 6. About 40 minutes.
Volleyball (Pandemonium). We won 2 - 0. I did hip opening warm up exercises.

SEVEN 11 - 17 (20.32 / 7.00) Thursday Night at the Track

Monday 11

Evening run. LM, LS, and drills. 3 miles and 4 x 100m strides. Rolled calves, quads, and hamstrings with the Stick.

Tuesday 12

AM. Soft tissue mobilization for feet, calves, quads, and hamstrings. 

ST. Med ball warm up. Pull ups 4 x 5. Bench #135 3 x 5. Core - Hollow hold and plank 1 minute each. Rope pull 2 x 30. Kettlebell swings #40 3 x 5.
Volleyball.  Spiked Punch made their debut tonight and we won 2 of 3. The team started slowly but had a match point service error. This was not a bad start for a very young and inexperienced team.

Wednesday 13

Lunch XT. RPM Xpress with Julie. New release today. It was a bit of a challenge, not so aerobically but leg fatigue.
My evening plan was to run at the Blvd., but I was so tired after work all I could was lay on the bed. After I was so hungry I had to make dinner. It's OK I wasn't up to running because of tomorrow's track meet and I've been more tired than usual.
I got an email from the meet director and the order of events changed, or maybe I wasn't paying attention until now. They're leading off with the 800, then the 400, mile, and relays. I was thinking and hoping the 400 would be first and I could put out a good effort there then run the others would be a workout.
A list of participants came in the email and I really didn't notice any old guys. I really hope there are some old guys there.

Thursday 14

Thursday Night at the Track. 800m (2:53.91), 400m (1:11.66), Mile (6:57.08), and 4 x 400m relay. I was the oldest guy there, but it wasn't an issue. I hit all my marks but the 400, I wanted to go below 1:10. I think I could have hit the 400 mark if it would have the the first event. Next week it's the mile and I may try to go low if I can find someone to pull me around the track.

800m

Friday 15

I am tired this morning.
Trail running at Ijams. Lunch then a nap.

Urban Wilderness

Ross Marble Quarry

Saturday 16

Long run. LM and LS. 7 miles average pace 9:08.

Sunday 17

Volleyball (Pandemonium). Hip opening stretches. Dumbbell combo. We won 2 - 0. 

SEVEN 4 - 10 (29.64 / 17.44) Freedom Run 2 Mile

Monday 4

Morning vinyasa yoga flow. 10 minutes. 

Freedom Run 2 Mile. 14:29. This was a challenging course with heat, wind, and incline all playing a role. I had 3 goals; 1) sub-14, 2) PR sub-14:25, 3) have fun. I did have fun and I won my age group.

Freedom Run 2 Mile

Tuesday 5

I wasn't able to run today due to evening thunderstorms.

Wednesday 6

I rolling my foot out 2-3 times a day. The good news is it's not getting worse. 

Lunch XT. RPM Xpress with Julie.

ST. Dips 40. Pull ups 20. Kettlebell swings 30# 5.
Cool off after the Wednesday night run. LM and LS. 6 miles.

Thursday 7

North Boundary. We had a great time and an awesome run. We did get caught out in a thunderstorm which was kind of scary. EPIC SHIT!

Friday 8

I got stormed out again today, but it was OK because my plan was for a recovery. 

Saturday 9

Vinyasa flow 10 minutes. 

Long run. LM. 12 miles. Stretch.
Evening ride at the Melton Lake Greenway. 10.44 miles at 9.5 MPH. 1 hour and 5 minutes while Pat and Kristen ran.

Sunday 10

My legs are sore and I'm tired.
Volleyball (Pandemonium). We lost to the number 2 team. My legs and lethargy were not an issue. I think I played well. 

SIX 27 - SEVEN 3 (21.34 / 35.91)

Monday

Run. LM and LS. 4 miles with a pace push. Stretch and LS. GSM and stretch.
ST. 3 sets of 5 each of pull up, bench press #135, kettlebell deadlift #70, step ups, and kettlebell swings #25. Core and rope pull. 

Walk. 1.5 miles. 

Tuesday

Just when everything's going great something begins to fall apart. Well, not sure I'm fallen apart just yet, but I'm having some issues this morning. My lower back is sore and I've noticed an issue with my left heel. The back could be caused by the Hollow Holds and the heel to slacking off on rolling my feet on the tennis ball. I have been pushing pretty hard over we the past several week with little rest.
Run. LM and LS. 3.28 miles.
Cycle. 8.65 miles.

Wednesday

Lunch XT. RPM Xpress with Julie.

Run. LM and LS. 4 miles with pace. Stretch.

Thursday

Recovery.

Friday

Morning vinyasa flow yoga 10 minutes.

Cycling. 20 miles with an average pace of 17.7 mph. 

ST. Pull ups 25. Dips 45.

Walk. 1.5 miles.

Saturday

Morning vinyasa flow yoga 10 minutes.

Long run. LM and LS. 10 miles.

Sunday

Race recovery. Unfortunately I'm having some gut issues today.

SIX 20 - 26 (24.83 / 22.60)

Monday

Travel from Charlotte. 

Cycling at Cherokee Blvd. We stayed mostly on the flats, but ventured once to the hills. I was a little faster 16.2 than my last ride 15.2 even with the hills. It helped to have Justin with me. 

ST. Push ups 55. Pull ups 23. Stairs and squats. 3 circuits. 

Tuesday

Morning yoga flow 10 minutes.
Run. LM. 4 miles at 8:40 pace. It was a hot one, feels like 86.
WOD - SPARTAN 30*. 3 circuits of 30 seconds hollow hold, 30 seconds recovery, 30 seconds burpees, 30 seconds recovery. 

Before bed yoga flow 10 minutes. 

Wednesday

Lunch XT. RPM Xpress with Julie. Pull ups.
Track session. LM, LS, and 1 up. 800m (3:10.0), 4 x 200m (40.2, 41.3, 41.1, 39.3). 800m (3:14.1),  4 x 200m (41.0, 41.1, 39.4, 38.0). Feels like temp 99 degrees. DAMN HOT!

Thursday

Recovery day. I was very tired for most of the day.
Recovery run with Kristen. 2 minutes walk, 2 minutes run for 2 miles.

Friday

Morning flow. Vinyasa yoga 10 minutes. 

Run. LM and LS. 4 miles with 4 x 100m strides. Stretch.

Gym. GSM. Pull ups 25. Dips 35. Stretch.

Saturday

Morning run. LM and LS. 10 miles with a slight pick up for the last 2 miles. Stretch. 

Kayak 1 hour.

Sunday

Volleyball (Pandemonium). We won 2-0. 

Evening walk with the girls. 

SIX 13 - 19 (19.27 / 7.00) Heroes Con

Monday

Morning run. LM, LS, and squats. 5 mile progression run with 4 x 100m strides. GSM and stretch.
Spartan WOD. 5 minute run. 2 circuits of 1 minute (30s 2nd circuit) hollow hold. 10 push-ups (20 2nd circuit). 10 leg raises. 1 minute plank (30s 2nd circuit). 10 mountain climbers. 1 minute hollow hold (30s 2nd circuit). 1 minute second plank (30s 2nd circuit). 10 burpees.

Tuesday

Run. LS, LM, and 5 burpees. 1.2 mile run and 5 burpees. 1 mile run. We got hit by a storm and had to cut the run short. 

Yoga. Vinyasa flow with Joan.

Wednesday

Lunch XT. RPM Xpress with Kristen. Julie was the instructor.

Hill repeats. 1 mile up. 10 x 200m repeats (average 44.8). 1 mile down.

Thursday

I didn't get to sleep earlier enough and was tired all day. 

Travel to Charlotte. 

Friday

Pre-con run. Easy run 9:23 pace. 

Saturday

Heroes Con all day.

Sunday

Pre-con run.  A little bit of tempo, 8:43 pace. 

SIX 6 - 12 ( 16.94 / 31.80) Summer Solstice 7k (shortened to ~5k)

Monday

DO EPIC SHIT

Morning flow. Yoga 

XT. Sauna 5 minutes. Med ball warm up. Nautilus deadlift #90 - 110, 3 x 5. Pull ups 3x6. Dips 3x8. Australian pull ups 3x8. Plank 3x1 minute. Push ups  20, 15, and 10.
Evening run. LM and LS. 5 miles with average pace of  8:35.

I did a hot tub and a nice, short yoga sesh before bed.

Tuesday

Evening run. LS and squats. 4 miles with 4 x 100m strides. We threw in a few strides to get a little turn over in the legs before tomorrow's track workout.
Yoga before bed.

Wednesday

I didn't sleep great. 

Maybe today counts as EPIC SHIT. 

Lunch XT. RPM Xpress with Kristen. Julie was the instructor. 

Track session. 1 mile up. 800m in 3:10.7. 10 x 200m. Averaged sub 40s for the 200m. Running with Justin pushes me and hopefully is making me better. 

Road cycle. 12 miles easy. Well, it was supposed to be easy but the hills were for real. 

Cycling Melton Lake Greenway

20 minutes in the hot tub followed by a short yoga session before bed.
Tomorrow is a much needed recovery day. All I have tomorrow is an outdoor volleyball tournament. Definitely EPIC SHIT.

Thursday

I am tired this morning. I slept well but my body is tired. Doing EPIC SHIT makes me tired. 

Volleyball. I started poorly in the match tonight and the team followed suit and played embarrassingly bad. 

Friday

I went to bed with weary legs but was surprised that I felt pretty good when I got out of bed.
Cycling. 3 plus laps of Cherokee Blvd sans hilly section.
ST. Pull ups 20. Dips 30.

Saturday

Summer Solstice. The heat was bad, almost oppressive. KTC decided to shorten the race from 7k - 5k. I did a little warm up maybe a little over a mile and I wasn't feeling great. I don't suppose anyone was feeling too good.

Finish line is in site.

Sunday

Volleyball (Pandemonium). John, Justin, and I began play with Pandemonium today. We played well and won 2-0. This may be fun. 

FIVE 30 (20.47) Vacation

Monday

Charleston run. 5 miles. 

Tuesday

Beach run. 60 minutes.

Wednesday

Beach run. 30 minutes. Recovery run. 

Thursday

Saggy old man parts workout: push ups, squats, planks, and dips. Daily like a boss.

Friday

Beach run. SOMP. 6 miles with the last 3 being sub-9.

Saturday

Travel home day. Added flutter kicks to the SOMP.

Sunday

SOMP. Added pull ups. 4 sets. 

FIVE 23 (14.61) Expo 5k

Monday

Run. LM, LS, Dflex, and squats. 40 minutes progression with 5 x 100m strides. Dflex, LM, and stretch.
XT. Pull ups, dips, deadlift, core, and straight arm pull downs. 

Tuesday

I didn't sleep very good and stayed up too late. 

Run. Squats, LM, and LS. 50 minutes and stretch.   

Travel to Atlanta, GA.

Wednesday

Travel from Atlanta, GA. 10 minutes of yoga twice a day. 

Thursday

Rest and recovery. 10 minutes of yoga twice a day. 

Friday

Pre-race recovery. 

Saturday

Expo 5k. First place age group. 22:37. This was a challenging course with a bit of humidity. 

Travel to Charleston, SC.

Sunday

Race recovery day. Charleston, SC.

FIVE 16 (29.66)

Monday

I slept pretty good last night and I'm still sore from the Boss Hog.

Run. LM and LS. Push ups and Dflex. 3.5 miles easy at A.K.Bissell. GSM and stretch. 

XT. Pull ups 4x5, push ups 4x20, hang leg raise. Deadlift #135 4x5, straight arm pulldowns 3x6.

Tuesday

Run. LM, LS, and Dflex. 50 minutes with 4 x 100m strides. Dflex and LS. GSM and yoga.
XT. Vinyasa flow with Shea. Another great practice.

Wednesday

Track session. LM and LS. 1 up. 800m (3:21.4), 10 x 200m (44.1, 44.3, 42.2, 42.8, 41.8, 44.0, 42.7, 38.6, 38.7). 1 down. This was maybe the best set of 200s I've done.

Thursday

This was a much needed recovery day which includes some very competitive sand volleyball. 

Volleyball. We lost 1-2, but played very good for the most part. We came from way behind to win the first game. Game two was close; we had game point and the ref called the other team for a rotation violation but they decided to make it a do over. We got several questionable calls against us which was frustrating. 

Friday

Run. Dflex, LS, squats, and lunges. 6 miles progression. (10:22, 9:42, 9:33, 9:23, 9:19, 9:06)

XT. 55 minutes of kayaking. This wore my shoulders out, especially the left one.  

Saturday

Long run. Squats, LS, lunges, and Dflex. 10 miles easy.

Sunday

Volleyball. We lost in the first round of the tournament. The team played good and the games were close but we couldn't get over the hump.

FIVE 9 (23.36 / 11.06) Boss Hog 10k and 5k

Monday

I woke up early but didn't run. 

Lunch run. LM, LS, Dflex, and core. 5 miles medium with 2 x 100m strides. Hip abduction, extension, and calf press. Stretch.

Tuesday

Working from home today allowed me to do a hot tub session and a short yoga session. 

Run. LM, LS, Dflex, and drills. 30 minutes easy. Stretch.

Wednesday

Justin and I did a run, ride double this evening. All went great until we started back after 5.5 miles out. Justin's bike got a flat. I had to ride back alone to get the car. 

Track session. LM, Dflex, and drills. 1 up. 800m (3:17.9). 10 x 200m (43.2, 45.7, 45.8, 47.6, 46.3, 44.5, 46.0, 45.2, 44.7, 38.5) with 200m jog / walk. .25 down.

Road cycling. 11.06 miles, 43:56, average speed 15.1 mph.

Thursday

XT. Strength work on the bars with Justin. Pull ups aren't getting much easier. 

Volleyball. We only had 5 players, but we won all 3 games. It was a lot of fun and some hard work. I felt sore after.  

Hot tub and Aleve. 

Friday

Morning flow. Hot tub, db shoulder exercise 10#, and at-home yoga.

Saturday

Boss Hog 10k. 47:25. 1st age group and 23rd overall. 

Boss Hog 5k. 24:35. 3rd age group and 42nd overall. This was a very difficult challenge.

Sunday

Kinda sore from the Boss Hog. Hot tub.
Volleyball. We played another team that was not as good as us. We won 2-0. We also got news on a summer team. We start June 12 with Starla's team. 

FIVE 2 (21.67)

Monday

I woke up at 4:30 feeling pretty good so I went running. 

Run. LM, LS, and core. 40 minutes with 4 x 100m strides. This a feel good run, not as fast as typical Monday runs but good enough post race. 

Three sets each of hip abduction and extension on the multi hip machine and stretch. 

Tuesday

I woke up early again but not feeling as well as yesterday, so no morning run. 

XT. 25 minutes of bar work and 3 sets of single leg squats.
Run. LM, LS, 40 minutes. Stretch. I can't believe how good I've been feeling lately.

Wednesday

I woke up with a sore left-side neck and trap. Also, I didn't get up in time to run before work. 

XT. RPM Xpress.

Thursday

Travel day to Myrtle Beach. A long weekend at the beach for Mother's Day. 

Friday

Beach run. 

Saturday

Beach run.

Sunday

Travel day. 

Week of April 25 (21.05 / 12.49) Dogwood 5k

Monday

Woke up early but couldn't get up to run.
Run. Dflex, single leg squat, LS, and core. 40 minutes with 5 x 100m strides. Hip abduction and extension and calf press. Stretch.
XT. Elliptical x 15 minutes. Pull ups, dips, push ups, and core.

Tuesday

I did a double yesterday and a triple today. Run, run, yoga. 

Run 1. Stretch. 20 minutes easy. 

Run 2. LS and Dflex. Justin and I ran the XC course at Victor Ashe. 2.38 miles. Stretch

Yoga. Vinyasa flow with Shea.

Wednesday

I had interrupted sleep last night and was late getting up. Fortunately, I feel pretty good.
My evening track session was a no go due to a track meet. Hill repeats with Justin was a excellent replacement.
Hill repeats. LS, squats 2 x 10. 1 up. 8 x 200m hills with a jog back. 1 down.

Thursday

Evening run. Dflex, LS. 20 minutes easy. 

XT. Pull ups, dips, push ups, straight arm pull downs, squats, and core.

Volleyball. We were off our game tonight; too many service errors. We lost all 3 but each was close.

Friday

Recovery day. Massage day! My body was sore and tired this morning and in need of some deep tissue work. My left hip adductors and left shoulder / upper back were areas identified as being tight.

Saturday

Dogwood 5k. Today's race was my faster 5k since 1996. 20 years. 10th fastest 5k ever. I'm very proud of the time and PR, but most proud of of the training. It's working.

Sunday

Recovery. 1.5 mile hike with Kristen at Haw Ridge. 

Volleyball. We won but our opponent was very bad.

Week of April 18 (22.02 / 11.36)

Monday

Run. LS, single leg squat, core and drills. 40 minutes (average pace 8:46, HR 147, cadence 167). Stretch. 

XT. Hip extension, pull ups, push ups, dips, kettle bell swings, hanging hip flexion, and plank front and side with lateral shoulder raise.

Tuesday

I slept poorly last night and I'm paying for that a little today.
Run. Single leg squat, LM, LS, and Dflex. 30 minutes and 4 x 100m strides. Stretch.

Wednesday

4.20 run. Dflex and easy 4.20. Fun running with the KTC Socialites.

Thursday

XT. Strength training: 3 circuits of calf press, hip extension, pull ups, chest press, and core. 

Volleyball. We lost 1-2 tonight but with only 5 players. Given that, we played well. I was much better at the net.

Friday

I plans for running and cycling got rained / stormed out. I did get my hitch put on my car and assembled and mounted the bike rack. I also went for my annual physical. Vitals were excellent, awaiting blood work. 

Saturday

Long run. Dflex, LS, and single leg squats. I went for 10 miles in 1:37.00. My average pace was 9:42, HR was 164, and cadence was 164. I experienced some discomfort towards the end, but overall it was a solid effort. Post run stretch. After run hot tub, stretch, and core. 22 miles for the week with only 4 days running. I know it's OK to miss a workout sometimes but I would like to get my mileage up a bit closer to 30. 

I made two hot visits for my post run recovery. 

Sunday

XT. Justin and I did a 11 mile ride through Oak Ridge. It was eventful, Justin and I were both getting use to our clips and he didn't get his tight enough. At our first red light he couldn't unclip and fell over. I felt sorry him but he seemed to take it ok. 

Volleyball. We finally played a team that was worse than us. It was good to get a win, but it would have been more fun if it would have been competitive.