Week of January 25 (0 injured)

Monday

I'm feeling a little better this morning. 

Tuesday

I went to the doctor and I got very little other than an appointment with a general surgeon. The bruising has started and when I sneeze or cough there is excruciating pain in my lower right abdominals.

Wednesday

There was very little progress today in my recovery. I have considerable swelling in my right upper thigh and I noticed more bruising.

Thursday

I experienced night sweats for the second time since my injury. I didn't have to change clothes last night so it wasn't quite as bad as the night before. I now have bruising in my right lower abdominal area. I'm still unable to do push ups but my mobility seems to be slightly improved. 

Friday / Saturday

It's going on 6 days since my injury and I'm nowhere close to being able to run. I'm missing my first today and will more than likely miss the Strawberry Plains race as well. It's 5 weeks until the MB Half. I'm going to give myself another week then make the decision on should I go. I may try some low intensity XT today. 

I was able to work at the office all day on Friday, but I believe maybe I shouldn't have.
XT. Bike x 20 minutes. Upper body strength x 10 minutes. Elliptical x 20 minutes. Everything was very low intensity and pain free. It was great to get in some movement.
I did 15 minutes in the hot tub then ice post exercise.   

Sunday

It's been a week and maybe I'm a little better.

Week of January 18 (27.27)

Monday 18

I woke up early but I'm feeling ok. It seems winter is paying us a visit this week; the high today is 29 and there is a chance of snow on Wednesday and Friday. 

I'm getting disappointed with my weight although I'm not sure how rational that is. I've done a good job lately of staying near or below my calorie goal but I stay around 175 and this morning 176. I've cut back a bit on alcohol and chips but sweets continue to sabotage my diet.

Easy run. LM, LS, drills, (push ups, abs, and squats: one set each). 5 miles with 4 x 100m strides (average pace 8:46, average HR 148). GSM and stretch. It was cold but I managed quite nicely.
XT. C2 1k in 5:01. push ups, abs, squats, and Australian pull ups one set each. Thirty minutes of CXWORX and it was awesome.

Tuesday 19

As the day wears on, I becoming more sore and stiff.
Track session. LM, LS, drills. 1.4 up, 3 x 1k (5:01.2 (the first 1k was actually 1.1k), 4:34.8, 4:34.0), 2 x 200m (50.6, 46.2), .5 down. I hit my marks but didn't complete the number of reps.
XT. Vinyasa flow yoga. 50 minutes. I really enjoy Shea's class. She seems to focus more on strength.

Wednesday 20

I woke up too early and didn't sleep as good as needed. My lower back is a little tight and sore this morning.

There will be no XT today due to being snowed out. I'm having no issue with this because my body is requesting a complete day of rest and recovery. Thank you snow!

Thursday 21

This morning I did 2 sets of shoulder tubing exercises and 1 set of push ups. Trying to get my right shoulder back to normal or close. No run today due to the weather.

XT. RPM 50 minute class with Ty.

Friday 22

Easy TM run. LS, TM 3 miles on the TM speed ~6.3 miles per hour.
XT. Vinyasa flow with Kris.

Saturday 23

The Calhoun's 10 Miler was cancelled due to inclement weather as was my long run.
Easy TM run. LM, LS, drills, (squats, push ups, and abs). 5 miles with speed from 6.3 - 6.5.
XT Strength. Dumbbell Shoulder Press, Push Ups (push-ups), Squats, Hammer Ground Based Decline Press, Hammer Iso-Lateral Rowing 3 sets each. Dumbbell Tricep, Dumbbell Curl 2 sets each.

 Sunday 24

Long run. LS, squats, 10 miles with a mile at the track in 7:40. Great workout. Stretch.
Volleyball. I warmed up appropriately or so I thought. About 10-15 points in I strain my lower abdominal or groin. This was or could be devastating to my MB Half plan.

Week of January 11 (31.5)

Monday 11

I slept great and woke up feeling better than I have for sometime.

XT. Tennis ball for foot mobility. Shoulder stability exercises, push ups, squats, and abs (1 set each). 

Easy run. LM, LS, (push ups, abs, squats, and Australian pull ups 1 set each), 5 miles with a slight pick up over the final 2 miles (8:30 and 8:01), (average pace 8:39, average HR 156). GSM and stretch. This was a really nice run. 

XT. Les Mills Bodyflow 45 minutes and CXWORX 30 minutes. These 2 back to back was really hard. I discovered or reconfirmed I have hip mobility and balance issues.  

Tuesday 12

"Good Vibes Only" Seen on a tee shirt. 

I stayed up late watching the BCS Championship game then had insomnia issues. Got a good start to the day.

Track session. 1 up, 4 x 800m (3:43.5, 3:43.0, 3:41.8, 3:40.0) IR was LS and 200m walk, 1 down. Stretch. 

XT. Vinyasa flow 50 minutes with Shea. This was an extremely challenging practice. My shoulders were really put to the test. If someone were interested in building up to a handstand this would be the class and instructor.  

Wednesday 13

I'm a good kind of sore today.

XT. Les Mills RPM 30 minutes. I did a better job today of not getting my HR over 160. I felt much better at the finish. Pull downs, seated rows, incline bench, and squats. 2 sets each.

Thursday 14

Easy run. LS, LM, (push ups, abs, and squats one set each). 5 miles (average pace 9:10, average HR 160 (this average HR seems a little high when compared to Monday's run)). GSM and Stretch.

Friday 15

XT. Push ups, abs, squats, and Australian pull ups (one set each). Incline bench, squats, hip extension, seated rows, and pull downs (2 sets each).

Easy run. 3 mile easy TM run. 

Saturday 16

Long run. Lunges, butt kicks, high knees, lateral shuffle, and carioca. 14 miles with a pick up on the last mile. The final mile was 8:03 (average HR 164). At the start of the final surge my legs were very reluctant to move fast. I also experienced butt lock on the first hill or two.

Sunday 17

I had a good night sleep and woke not sore from yesterday's 14 mile run.

Volleyball. I did some tubing exercises for my shoulders as a pre game warm up. We lost again 0-2. 

Week of January 4 (21.01)

Monday 4

I still feel like I'm taking a cold, but my symptoms aren't any worse. I'm undecided on whether or not I should workout today. 

XT strength. Push ups: sets 2, sit ups: sets 2, squats: sets 2 (1 set was squat jumps). 

Morning flow. Foot mobility exercises and stretch.

Noon session. Dflex, easy 3 miles on the TM. GSM. Pull ups 4 sets of 3. Stretch.

Evening session. LM, LS, 4 miles (average pace 8:43, average HR 130). Stretch.

Tuesday 5

My cold symptom are a little worse this morning, but still not full blown. I'm not giving up on fighting this off. Again, I'm undecided about working out today. 

XT strength. Push ups: sets 1, sit ups: sets 1, squats: sets 1. 

I decided to forgo speed work and yoga. I am feeling a little worse today but still not full blown symptoms. 

Wednesday 6

I slept good and I'm not feeling much worse. It seems that my symptoms are all in my throat. It makes me think I may have strep.

Thursday 7

I'm feeling a little worse today but I'm still hopeful to recover in time to run this weekend.
XT strength. Push ups: sets 1, sit ups: sets 1, squats: sets 1. 

Friday 8

I haven't ruled out running today, but my cold symptoms do persist.
XT strength. Push ups: sets 2, sit ups: sets 2, squats: sets 2. 

Massage therapy. No particular issues.
XT strength and yoga. 2 circuits of Hoist machines. Vinyasa flow 50 minutes. 

Saturday 9

Long run. Lunges, butt kicks and high knees. This was my longest run to date, 14 miles (average pace 9:51, average HR 163). Stretch.

Sunday 10

Volleyball. My pregame warm up included: resistance band shoulder stabilization exercises, push ups, abs, and squats. We lost 2-1, but played very good considering we only had 4 players and it was the 4 oldest players. With Justin set to return home at the beginning of February I a little undecided about playing volleyball for the Sand Tigers. I was a definite no before his decision to return.   

New Year 2016 (26.11)

Friday 1

Travel back from Nashville.
XT strength. Push ups 3 sets, sit ups and squats 2 sets each.

Saturday 2

XT strength. Push ups x 2, sit ups x 2, and squats x 1. 

Long run. Dflex, 12 miles (average pace 9:41). Stretch.

Sunday 3

I'm feeling like I'm taking a cold. This sucks.

XT strength. Push ups x 2, sit ups x 2, squats x 2 (second set was jump squats). Stretch.