Week of March 28 (29.46) Covenant Health Knoxville Half Marathon

Monday

Run. Single leg squats, LM, LS, planks, push ups, pull ups, and AROM. 5 miles (average HR 148, average pace 166) with 4 x 100m strides. Multi-hip strengthening, calf press, push ups, pull ups, and core. Stretch.
Business trip travel to Atlanta.

Tuesday

I slept poorly. Business trip travel from Atlanta.

Wednesday

Track session. LM, LS, and stretch. 10 minutes up with the in-and-outs for the last 2-3 minutes. 15 minutes of 200m (46.6, 47.8, 47.5, 46.7, 47.9; average 47.3) with 200m walk IR. 1200m (5:23.5) with 4 minute total recovery. 15 minutes of 200m (45.1, 44.8, 46.0, 45.1, 46.1; average 45.2) with 200m walk IR. 10 minutes down.

Thursday

I'm finally feeling rested from the Atlanta trip. I have been experiencing a burning sensation at my abdominal injury site. It's difficult to determine what brings it on or what may have the cause. My best guess as to the cause is the extended sitting time during the Atlanta trip. I plan to begin a regimen of ibuprofen.
XT. Med Ball and push ups. Bench (heavy day #165), machine squats (#230), machine shoulder press (#50), Pull ups 2 x 5, and single arm pulldown (#45). Core.
TM run. 2 mile recovery run on the treadmill. Stretch and bar work.

Friday

Evening run. 4 miles with 4 x 100m strides. Foam roll. I'm dealing with left knee, hip, and lower abdominal issues. I'm a mess.
Lots of stretching before bed.

Saturday

Rest, relaxation, and expo fun today. Maybe I'll go bike shopping.

Sunday

Covenant Health Knoxville Half Marathon. Justin and I originally registered for the 5k, but after doing a 10 mile training run last weekend he decided to give the half a try. I'm glad we did, it was a lot of fun. He was able to crack the 2 hour barrier. I was very proud of him. 

Week of March 21 (25.45)

Monday

I'm a little sore from tweaking my injured hip and lower abdominals. I'm glad we don't have volleyball for 2 weeks. I also need to be conservative with my speed work; that's where it started last week. 

Morning flow. Hip stretching and abdominal strengthening.
Run. LM, LS, dflex, and drills. 4 miles easy. I was not able to do strides due to hip issues. This wasn't the most fun run I've had.

Tuesday

Wow, I slept like a champ last night.
Run. Single leg squats, LM, LS, push ups, pull ups, and plank. 4 miles easy (average HR 158, average cadence 161 SPM). Still no strides, but I had a little more bounce today. GSM (I upped the ante today by adding the multi-hip machine, abductor / adductor machine, and calf press). Push ups and Pull ups. Stretch.
XT. Vinyasa flow with Shea.

Wednesday

It's recovery day! I'm tired and I'm needing this. I'm not doing anything physical today.

Thursday

I didn't have a real good night sleep; I let work stress keep me awake. This should never happen.

Run. LM, LS, and drills. 4 miles with some speed play. Stretch.

Friday

Run. 30 minutes. Stretch.

XT. Vinyasa flow with Kris.

Saturday

Long run. 10 miles with a couple faster tempo miles in the middle.

Sunday

Recovery day.

Week of March 14 (29.6)

Monday

Damn you daylight savings time! I went to bed early and woke up earlier.

Run. Hip opening flow. Squats, LM, LS, and drills. 4 miles easy plus 4 x 100m strides (average HR 160 and average cadence 167). Stretch. GSM and stretch.
I'm all stoved up this morning. I thought running would help loosen me up but no such luck.
XT. Med ball warm up. Bench, kettlebell squat, clean, and lunge combo, lat pull, machine shoulder press, and abs.

Tuesday

My back is still tight and sore.
Track session. LM and LS. 10 minutes up with a couple of strides. 200m with 200m walk for 40 minutes (13 reps with an average time of 45.8). 10 minutes down.
XT. Vinyasa flow yoga with Shea. This was an awesome session with a focus on hip opening.

Wednesday

I stayed up a little too late but was still up early. I'm a little fatigued from Track Tuesday and my lower abdominal injury site is a little more sensitive. It doesn't feel like I reinjured it but it's something I should pay close attention to.

We're either lifting or doing a social run this evening.
St Paddy's Day Historic Run. Run. Drink Bold Rock Cider at the Crafty Bastard. Run. Drink at an Omission Pale Ale at the Public House. Run. Drink a Crispin Cider at Suttree's High Gravity Tavern. Walk to Dinner at Downtown Grill and Brewery.

Thursday

I was too early this morning. I'm sure I'll bonk sometime today.
Run. Squats, push ups, and pull ups. LM and LS. 4 miles easy with 4 x 100m strides. Stretch and GSM.
XT. Med ball warm up and push ups. Bench press, dumbbell shoulder press, squats, and pull ups.

Friday

Run Cherokee Blvd. LM and LS. 1.4 up. 4 x 200m hill repeats. 1.4 down. Stretch.

Saturday

Long run. LM and LS. I planned to run 12 but my right hip began hurting at 7.5 so I shortened to 10. I even had to do some walk and run to finish.

Sunday

I was sore last night but took some Advil and I'm feeling better today. 

Recovery. Hot tub.

Volleyball. We've got the late game tonight and I'm not liking it too much. We lost the match. We won the first game and played well in the second.The third game was a disaster. I tweaked my injured hip and lower abdominals but not so bad as to consider it a setback. I iced when I got home. 

Week of March 7 (15.2)

Monday

I was up early and on the road for home after a wonderful race weekend in MB. I made the trip in 6 hours and 39 minutes; a record. I'm still sore but improving. 

Recovery. Hot tub.

XT. Bike 10 minutes. Bench, shoulder press, squats, weight assisted pull ups. Core. 

Tuesday

I'm trying to focus on health today. I scheduled a physical and I'm trying to schedule an appointment with Dr. Pesut to look at my right foot issues.
XT. Vinyasa flow with Shea. This was a great class; it was over too quick.

Wednesday

XT. Med ball and kettle bell warm up. Bench, rows, lateral and front raise, knee extension, and standing leg curls. Med ball core. 

Thursday

Run. LM, LS, and drills. 2 up. 4 x 200m hill repeats (56.3, 54.9, 53.8, 51.5). 1 down. Stretch. GSM. My body (especially the right side) didn't like this workout.

Friday

Run. LM, LS, active stretch. 4 miles at the North Boundary. Stretch. GSM.
Just like yesterday, my right leg was hurting after 2-3 miles.
Massage therapy with Rayleana. I had lots of hip tightness and my right adductor was very tight and sore. I need to do more foam roll.

Saturday

I foam rolled before bed and again this morning before leaving the house to run. 

Long run. LM and LS. 7 easy, hilly miles. The massage and foam rolling must have helped some, I didn't have anything near the discomfort I experienced Thursday and Friday. I hope I'm back to normal next week.

Sunday

I've been doing some foam rolling and stretching. I'm a little apprehensive about volleyball today.
I'm adding the routine below to help open up my hips.



Volleyball. Pregame (before leaving the house): hot tub, hip opening exercises, and tubing exercises for the shoulder. Pregame (at the gym): easy jog straight line, lateral skip, backward run, and leg swings. My hip mange fine but my low back tightened up a bit. I would say I only gave about 75% effort. We won, which was very exciting because our opponent was a younger team that was a little over the top for our league. They did a lot of talking and even called plays. Come on man, it's rec league.