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.