2017

RUN - 1120

RACE - 208.7 miles raced, 1 age group win, 8 age group top 3s, 10 time All-American, the Dogwood Classic 5k was my 5th fastest 5k ever, 6th place masters race points for Treadin Trodden Trails

ROAD CYCLING - 382

ALL ACTIVITIES - 1719

VOLLEYBALL - 95-67 Games YTD 162

This was an awesome year; including the Blue Ridge Relay I raced 30 times. I raced in North Carolina, Georgia, Virginia, and California.  

Unfortunately I struggled with achilles and knee issues for most of the year. 

TWELVE 25 - 31

Monday 25 Merry Christmas!

Christmas Short Tempo

LMLS. Step ups 30 reps. 1 up. 2 tempo 8:01 and 7:24. 1 down.

Tuesday 26

Trigger point for my posterior knee pain. The left is still worse than the right.

Easy Run

LMLS. 5 miles with 8x100m strides. Stretch

Gym Session 

Free Motion Calf #120 3x10

Squat Machine #170, 190,  3x7

Shoulder press #85 3x5

Swiss ball leg curl bridge 3x10

Swiss ball plank 3x10

Single arm row 3x10
Cable chest press 3x10

Iced posterior knee B and medial ankle R

Wednesday 27

I'm having some R side lower leg aching. Today is recovery.

Yoga with Heather - Pints and Poses

Thursday 28

Working on Cadence Run

LMLS. 3 miles with 4x100m strides. 

Gym Session
Push ups 2x10
Australian pull ups 2x10
Swiss ball glute/hamstring and plank/mt climber 3 sets each
Shoulder press #95 3,4, 5
Hammer Ground Based Combo pull and push #80 3x5 each
Plate front lift #25 3x5

P.M. Yoga flow and stretching for 15 minutes

Friday 29

I'm starting to feel like I'm taking a cold. THIS SUCKS!

Saturday 30

Still feeling the respiratory issue and decided to forgo running this morning. My goal is to get well soon then get back to base phase.

P.M. Yoga flow and stretching for 15 minutes

Sunday 31 

Illness day 3. Tomorrow begins 2018 and I hope to be cold free. There's the New Year's Day 5k which I'll probably miss. The Lululemon challenge starts Tuesday, and this year I want to hit the 80k goal. DAMN THIS COLD! 

Move It Or Lose It -
Body weight circuit: step ups, squats, crunches, and push ups. 3 sets of 10 each

TWELVE 18 - 24 (31.2)

Monday 18

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, superman, and push ups

Lunch Run

LMLS. 4 miles easy. It was probably unwise of me to run at lunch knowing I was doing a track session after work, but I was feeling good and thought I'd risk it. 8:50, 8:35, 8:31, 8:34. SAM

Track Session

200m 0:49.6, 400m 1:41.3, 800m 3:31.3, 200m 0:50.4, 400m 1:42.2,  800m 3:29.6

P.M. Yoga flow and stretching for 15 minutes

Tuesday 19

A.M. Core: plank, crunches, hollow hold, clams, bridges, superman, and push ups

Gym Session 1
TM 1 mile 18:56
Planks, hollow hold, clams, push ups, single leg bridge, single leg squat, Australian pull up, and dips
Calf, hamstring, and hip flexor stretch

Gym Session 2
TM 5:00
Free Motion Calf #120 3x12
Shoulder press #85 3x5
Single leg hops 3x10
Squats #135 5, 1, 5 second set caused right knee pain
Hammer Kneeling leg curl L #30 R #10 3x5
Epic Lat/High Row #100 3x5

RPM

P.M. Yoga flow and stretching for 15 minutes

Wednesday 20

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, superman, and push ups

Gym Session 1
Matrix Stairmill 5:00
TM 1 mile 18:38
Push up, TRX Row, dips, planks
Stretch and foam roll

Evening Run

LMLS. 4 miles (8:53, 8:43, 8:48, 8:39) and 3 x 20s strides. I had no posterior knee pain, some hamstring tightness. Not a bad day. 

P.M. Yoga flow and stretching for 15 minutes

Thursday 21

A.M. Core: squats, calf raise, plank, crunches, hollow hold, clams, bridges, superman, and push ups

Gym Session 1
Matrix Stairmill 5:00
TM 1 mile 18:28
Push up, TRX Row, dips, planks
Stretch and foam roll

Gym Session 2
Matrix Stairmill 5:00
Nautilus Abdominal #80 3x15
Paramount hip extension #130 3x10
Free Motion Calf #120 3x12
Nautilus Xpload #90 110 130 3x5
Kettlebell swings #25 3x5
Hammer Kneeling Leg Curl R #20 L #40 3x5
Assisted pull ups 3x7
Atlantis Shoulder #45 3x10

P.M. Yoga flow and stretching for 15 minutes

Friday 22

Massage therapy. 

Lunch Run

LS and squats.

Saturday 23 and Sunday 24

Holiday travel 

TWELVE 11 - 17 (20.5)

Monday 11

A.M. Core: plank, crunches, hollow hold, clams, and bridges

Track Session

LMLS. Hip and ROM. Crunches 20 and push ups 20. Step ups 20. 1.5 up. 8x110m, 4x200m, and 2x300m. .5 down.

P.M. Step ups 40. Yoga flow and stretching for 15 minutes

Tuesday 12

I overslept and didn't have time to A.M. core.

Gym Session -

1. Free Motion Calf #100 3x15
2. Free Motion Steps #25 3x10
3. Kettle Bell Swings #20 3x6
4. Squat Machine #180 3x6
5. Hammer Shoulder #40 3x10-12
6. Pull ups 5

RPM with Laura

I was very low energy for this spin class. 

P.M. Yoga flow and stretching for 15 minutes

Wednesday 13

A.M. Core: plank, crunches, hollow hold, clams, bridges, and push ups

4s volleyball at Club United. I wasn't really feeling it but went into it with a good attitude and enjoyed the experience. We lost 2-3 but were ahead in all 5 games. (Games YTD 159)

P.M. Yoga flow and stretching for 15 minutes

Thursday 14

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, and push ups

Evening Run

LMLS. 5 mile with 8x100m strides. Stretch

P.M. Yoga flow and stretching for 15 minutes

Friday 15

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, and push ups

Saturday 16

A.M. Core: squats, plank, crunches, hollow hold, clams, bridges, and push ups

Sunday 17

Gym Session -
 sets each of planks, crunches, hollow hold, clams, push ups, squats, back extension, and  Australian pull ups 3

Deadlift #135 3x5
Shoulder press #75 3x5
Atlantis squat #200 3x5

Step ups 3x10
Kettlebell swing #20 3x5

Volleyball - Pandemonium. We won 2-0. (Games YTD 161)

TWELVE 4 - 10 (28.9)

Monday 4

Track Session

AWU: LMLS, drills, step ups, crunches, and push ups.
Infield warm up. 8x120m, 400m, 2x200m, 400m. Infield cool down.

Yoga flow and stretching for 15 minutes

Tuesday 5

A.M. Core: crunches, hollow hold, clams, and bridges

Gym session -

1. Ankle and hip ROM x3
2. Free Motion Calf #100 3x15
3. Free Motion Steps #20 3x8
4. Front plank 3x30s
5. Reverse plank 3x30s
6. Shoulder press #85 3x5
7. Pull ups 3x4
8. Epic Leg Curl #20 3x8
9. Kettle bell squats #30 3x6
10. Paramount Chest #80 3x10
11. Hammer Row #80 3x8

RPM with Laura

Yoga flow and stretching for 15 minutes

Wednesday 6

A.M. Core: crunches, hollow hold, clams, and bridges. Trigger-point ball

Afternoon Run

LMLS. 4 miles easy. Stretch. I did better tonight than last Wednesday

Yoga flow and stretching for 15 minutes

Thursday 7

A.M. Core: plank, crunches, hollow hold, clams, and bridges. Trigger-point ball

Yoga flow and stretching for 15 minutes

Friday 8

A.M. Core: plank, crunches, hollow hold, clams, and bridges. Trigger-point ball

I had my first appointment with Anita Stone LMT this morning and was pleased with the experience. She discovered several areas that are sore, specifically I have a similiar behind the knee issue on the left. She believes the posterior knee thing is lactic acid build up. I'm not sure that's a thing.

Evening Run

LMLS. 2 easy. 1 mile at 7:50 pace. 1 easy. 

Yoga flow and stretching for 15 minutes

Saturday 9

A.M. Core: plank, crunches, hollow hold, clams, and bridges

Longish Run with KTC

Modified LMLS. 6 miles at 8:52 pace

Sunday 10

Volleyball Pandemonium - We lost 0-2. My energy level was low. Too much drama this weekend. (Games YTD 154)

TWELVE 1 - 3 (39.5)

Friday 1

Daily Double

15 Mile Greenway Bike and 3 Mile Run

Yoga flow and stretching for 15 minutes

Saturday 2

Longish Run

LMLS. We had a goal of 8:40 and finishing the entire 6 miles. We finished the in 8:46 pace. My calf held up fairly well.

Yoga flow and stretching for 15 minutes

Sunday 3

Volleyball Pandemonium  - We won 2 - 0 against a very inexperienced team. This wasn't much fun. (Games YTD 152)

November Stats

RUNNING - 73.2
RACES - Savannah RnR Marathon and Turkey Trot
CYCLING - 107.4
ALL ACTIVITIES - 182.6
VOLLEYBALL - 0-2 (Games YTD 151)
STRENGTH SESSIONS - 6

ELEVEN 27 - 30

Monday 27

It's hard to believe we're in the last week of November. It seems like no time has passed since I was anxiously awaiting spring temps. Time flies when you're having fun. I must be having fun. 

I've been trying to incorporate planks, clams, mobility, step ups, and other prehab/rehab exercises into my daily routine. I'm hoping this will lead to a healthier 2018. Moving forward I plan to only run 3-4 days per week and cross train 2-3 times per week with cycling.

Track Session

LMLS. 8x110, 8x155, and 2x200. I stopped at 2 on the 200s because of tightness in my right hamstring. Overall this was a decent workout. I also added in a couple sets of set ups. Stretching and mobility work when I got home. 

Tuesday 28

Gym session -

1. Free Motion Calf #100 3x15
2. Single leg squats 3x6
3. Push up 3x12
4. TRX pull up 3x8
5. Ankle and hip ROM
6. Eccentric calf on leg press #50 10 caused right calf/hamstring discomfort
7. Kettlebell swing #25 3x8
8. Crunches 10, 15, 15
9. Hip extension #145 3x8

RPM with Laura

Wednesday 29

I overslept this morning and didn't have time to prehab. I may have identified the eccentric calf on leg press as a possible culprit in my right right/hamstring pain. I'm eliminating that exercise from my gym days.

Easy Marina Run

LMLS. Easy strides. 2 miles easy. Easy strides. Stretch.

Yoga with Heather

Thursday 30

172.4 Yep, I'm trying to bring it down again. I'm picking the hardest time of the year to start cleaning up the diet.

Yoga flow and stretching for 15 minutes

Gym session -

1. Front plank
2. Reverse plank
3. Free Motion Calf #100 3x15
4. Free Motion Steps #25 #30 3x8
5. Back extension #80 3x10
6. An machine 3x10
7. Shoulder press #75 3x6
8. Pull ups 3x4
9. Ankle and hip ROM
10. Epic Chest #80 10, 15, 13
11. Epic Lat #80 3x10

ELEVEN 20 - 26 (51.5) Turkey Trot

Monday 20

Lunch Run

Plank, LMLS, and ankle and hip ROM. I started out feeling really good and decided to hold sub 8:20 as long as I could. This was an easy effort. I'm loving the cooler temps. Stretch.  

Gym session -

1. Free Motion Calf #80 3x15
2. Eccentric calf on leg press #90 2x8 (this was very challenging)
3. Push up 3x12
4. Australian pull up 3x8
5. Shoulder press #65 3x7
6. Pull ups 4, 3, 4
7. Single leg squats 3x6
8. Reverse plank 3x20s
9. Ankle and hip ROM

Tuesday 21

RPM with Julie

Wednesday 22

My original today was to lift at lunch then Pints and Poses. Didn't happen! I left work at 1:30 and went to Double Dogs for beers and to watch the end of the UT v. Purdue basketball game. 

The day was so nice I decided to go for a ride. 

Evening Greenway Ride

Thursday 23 Thanksgiving

Annual Turkey Trot

I was second in my age group and 131 overall. My time was 22:47. I don't think I ran as hard as I could, but it was avery good effort. I have some right calf, hamstring, or popliteus issues. This is new. 

Ready, Set, Go, Let's Eat!

Friday 24

Today is Planksgiving!

Opt Outside

Lots of right hip pain, which is probably coming from the new calf issue. WTF!

Lots of rehab, foam rolling and stretching.

Saturday 25

Gym session - 

1. Free Motion Calf #80 3x15
2. Eccentric calf on leg press #50 3x8 (still challenging)
3. Squat with one arm overhead press #20 3x6
4. Shoulder press #65 3x6
5. Push up 3x10
6. Australian pull up 3x8
7. Single leg squats 3x6
8. Single leg deadlift 3x5
9. Ab Coaster 3x8
10. Hyperextension 3x10

Sunday 26

RPM with Laura

ELEVEN 13 - 19 (53.5)

Monday 13

Night Run at Haw Ridge

K-Trail, night running is fun even by yourself. I only fell once. 

Tuesday 14

RPM

This was my second class in 6 days. I can't say I was working harder, but my sweat level was high. Justin spun with me tonight.

Wednesday 15

Gym Session - 

25 minutes: 

3 circuits of push-ups, planks, pull-ups, single leg squats, and single leg calf. 

3 sets of calf press

3 circuits of Free Motion chest, lats, shoulder, step-ups.

2 sets of clams, hip abduction, and single leg bridge.

Thursday 16

Evening Run

LMLS. 4 miles around 8:45 pace. Stretch.

Friday 17

Urban Wilderness

I took a couple breaks to fuel and enjoy the day, this is why I run. 

Evening Ride

Packing on the miles. It's hard this time of year, but today was a great day. 

Saturday 18

Cruising Around the Secret City Half

This was a lot of fun, riding, taking pics, and cheering for the runners. 

Sunday 19

I spent a lot of the day binging on The Punisher. I did get out for a walk in the woods. This is great for the soul!

ELEVEN 6 - 12 (32)

Monday 6

Return trip from Savannah

Tuesday 7

Today is the first time since Saturday that my legs were not sore ascending or descending stairs. I'm undecided on when I'll run again though. 

Wednesday 8

Gym session -
Planks 20s, push-ups 10, hollow hold 20s, single leg squats 5, kettle bell squats with press #20 8,  Australian pull-ups 8 - 3 set each

Yoga with Heather

Thursday 9

RPM with Julie

My goal for this workout was to take it relatively easy while getting some movement in. Mission accomplished. My quads seem to be good to go, no soreness what so ever.

Friday 10

I planned to ride today but it was too cold.

Saturday 11

Morning Run

My first run since Savannah. I was good for about 4 miles then my right foot started hurting soon followed tightness in my right achilles. 

Gym session - 

Calf press (single leg) #70 3x15

2 circuits each of (push-ups, planks, hollow hold, pull-ups, squat/dumbbell press)

3 circuits each of (Free Motion chest, pull down, shoulder press, step up)

Standing single leg calf 2x6

Sunday 12

Lunch Ride

1 hour 14.2 miles

Volleyball Pandemonium - As usual we got outplayed by by our opponent and lost 0-2. (Games YTD 150) 

ELEVEN 1 - 5 (30.3) Savannah RnR Marathon

Wednesday 1

Good news, I found my rec specks. Bad news, we got a heat warning notification from the marathon today. 

Greenway Quarters x 6

1:49.2, 1:46.1, 1:44.9, 1:45.0, 1:42.1, 1:43.7 

I felt pretty good but had some issues. Today it's my right side, foot, hip, and lower back.

Thursday 2

After 4 months of rehab and marathon training the journey is finally nearing it’s pinnacle. I can’t say I’m as trained as I would like to be, but I don’t think I could have done much more. I felt limited the entire training cycle my Achilles and knee issues and consider just getting to the start line a significant accomplishment. Recently I added a new issue to my issues list, migraines or something causing vision aura.
I have great respect for anyone who does marathon training alone. If Justin wasn’t in this with me I don’t think I would have made it.
So, the final journey begins. We leave Justin’s home late morning. The trip to Savannah was uneventful until we got to Spartanburg. It was 1:00 or 1:30 and we were all hungry. It was decided that we would find something downtown. Almost immediately after getting off the interstate I started getting the vision aura. It was a challenge to see, but we made it. After lunch at Deli and Doughnuts. Lunch and a couple Advil I was over the aura. I was drained and Pat had to drive us for a ways while I tried to nap.
We arrived at the hotel on Montgomery Street in the Historical section of Savannah around 6:30. After settling in to our room we went walking and had a nice dinner at the Savannah Seafood Shack. I had the low-country boil which was a little heavy in sausages but I enjoyed it. After dinner we walked some more but we were tired and decided to go to bed early.

Friday 3

This morning we had breakfast in the hotel where we meet a couple from Canada who are in town for the Rock N Roll Half and 5k. Meeting new people/runners is one of the best things about these races.
It’s a short walk to the river front where we take a ferry to the Convention Center for packet pickup. I would rate this expo 3.5 of 5. I didn’t find anything to purchase other than a few Honey Stingers for pre-race fuel and a pair of CEP socks. We ate lunch at the Cotton Exchange. I had the boneless pork chops with slaw and sweet potato fries.
We were trying to carb, which seems difficult for someone with celiacs. I wanted pasta for dinner but couldn’t fins a gluten free Italian restaurant and I got their rice noodles. It wasn’t bad, but I could have done better.
In bed early for a 5 a.m. wakeup call.

Saturday 4

Savannah RnR Marathon

3:59:42

13 Age Group 

259 Overall
15 weeks of training in the hot an humid weather of east Tennessee hopefully has us ready for today’s race. Up at 5:00 and eating breakfast of PBJ and oat meal.
They moved the race up 10 minutes due do projected high temps.
I felt great early and I managed a 3:50 pace for 20 miles, slowing a bit in miles 19 and 20. After 20 my quads broke down. I limped in with a time of 3:59. I was 13 in my age group. Overall, I was very proud of my effort.
Justin didn’t didn’t have a great race, everything that could go wrong pretty much went wrong for him. His right foot blistered early and then his left hamstring cramped up. He was very disappointed but even with all that went wrong he still finished in 4:40. Very impressive!
Fitz and Tantrums were awesome.
We limped back to the hotel to clean up, then we ubered to the river front for dinner at Huey’s. Cajun cuisine.
We met a guy said he was a friend of John Bingham of the Penguin Chronicles. His words of wisdom were “it’s a marathon.” I wish I would had gotten his name. He was a Heavy Metal recipient for running 15 (or 13) RnR half marathons. GOALS!

Sunday 5

My quads are possibly as sore as they have ever been. Going from sitting or lying to standing is a major issue. Curbs and stairs were a major undertaking.
Woke in a hot sweat and had a minor panic attack.

October Stats

RUNNING - 109.2
RACES - I.C. King of Trails and Farragut Half
CYCLING - 71.9
ALL ACTIVITIES - 181.1
VOLLEYBALL - 5-4 (Games YTD 149)
STRENGTH SESSIONS - 6

TEN 30 -31

Monday 30

Overcoming fears at 57.

Tuesday 31 Happy Halloween!

My shitty Sunday saga continues. I've lost my new Rec Specks.

TEN 23 - 29 (34.5) Farragut Half

Monday 23

Gym session -
Rehab:
Hip extension, ankle and knee extension ROM - 2 sets each
BOSU squats #20 8, single leg balance 30s, single leg calf raise 8, single leg squats 5, eccentric calf 10,

Strength:

Plank and hollow hold 20s - 3 sets each
Dumbbell bench #40, Nautilus compound row #125 - 3 sets of 8 each

Indoor Cycling

15' easy, 15' tempo, 5' hard, 10' easy

Tuesday 24

2 Up, 3 Tempo, 1 Down

I'm sore today from either the weekend or yesterday's workouts. Diggin Deep! 7:57, 7:51, 7:47

Wednesday 25

I'm not sleeping well, TIRED this morning.

Rehab / prehab - Ankle eversion 3x10, bridge 2x10, and clams 2x10. Foam roll for hips. Hip opening.

Yoga with Heather.

Thursday 26

Another bad night sleeping.

5 x 1K

4:26.7, 4:21.2, 4:34.9, 4:27.8, 4:33.5. The hay is in the barn.

Friday 27

Recovery prior to Farragut Half.

Saturday 28

Farragut Half

I finished 3 Age Group and 108 Overall. Our goal was to run the first mile easy, 10 miles at MP (8:35), and 2 miles easy. It's hard to imagine, but the course was harder this year over 800 feet of gain. Miles 6 and 7 kept us form our goal MP goals (GAP 8:32 and 9:07). All bitchin aside, it was a fun race and had potential of being more fun if the weather had cooperated.

I'm focusing on improving hip mobility.

Sunday 29

WTF Sunday!  I woke at 8:30 feeling good considering I raced a half marathon yesterday. I had cereal and fruit for breakfast and a couple cups of coffee. Around 11:00 I started experiencing the symptoms of a migraine. I didn't have a headache, but I was having vision problems. I took 3 Advil and laid around for a bit and my vision improved.

After lunch I went to the hot tub and began thinking about the dreary day and the fact that it's the time of year when the days are getting shorter and I started feeling like I was having panic attack. My mind takes me to some crazy places at times.

After ditching the hot tub I laid down on the bed and napped for about 30 minute. I woke up when Mark called and I was disoriented as fuck. This feeling I couldn't shake. I had issues with my memory and just felt generally off. I was able to play volleyball, but had a couple issues there that were troubling. I think whatever this episode was is over, but it scared me a bit.

Volleyball - Pandemonium. We won 2-0. Everyone played and got along well. It was fun. (Games YTD 148)   

TEN 16 - 22 (33.6) I.C. King of Trails

Monday 16

Rehab / prehab - Shoulder ER and horizontal abduction 3x10. Ankle eversion & inversion, bridge, and clams with band 3x10. Foam roll and Stick for calf, hamstrings, and quads. Push-ups 10.

Tuesday 17

Morning Flow - Single-leg calf 8, squats 10, dumbbell lateral lift and press #10 10, and push-ups 10. 3 sets each.

Short Tempo 

LMLS and drills. 1 up, 5 at tempo pace (8:10, 8:08, 8:11, 8:05, 8:00), 1 down
Post run stretch

Wednesday 18

I slept much better last night. Garmin says I got 4:31 of deep sleep, this is very high for me. I did get up late which prevented me from getting in any rehab or flow work.

Gym session -
Rehab section:

1. Hip extension, ankle and knee extension ROM
2. Eccentric calf 10, single leg balance 30s, BOSU squats 10, single leg calf raise 8 - 3 sets each
3. Plank and hollow hold 20s - 3 sets each

Strength section:

1. Goblet squats #20, dumbbell bench #40, low pulley row #70 - 3 sets of 8 each

Yoga with Heather - focus on handstands and hip opening

Thursday 19

Rehab / prehab - Ankle eversion 3x10, bridge 10, and clams (10) with band. Hip opening and hip extension ROM.

Track Session

Friday 20

Evening Ride

Saturday 21

Recovery day. I ending getting a migraine before lunch, not a good evening. 

Sunday 22

Today was epic, started with I.C. King of Trail Race and ended up with volleyball. 

I.C. King of Trail Race

I placed 5th in my age group and 14 overall, not a bad day. This was my first time running I.C. King, I mountain biked here many years ago. The course had 801 feet of gain, not too bad. I was able to run most of the course and found I got a little stronger in the latter stages. I didn't have any pain during race to speak of and no issues after. 

Volleyball - Pandemonium, we lost 1-2 but this was the most fun I've had playing in a while. We only had 4 players, Justin, Kayla, Kiu, and myself. We lost game 1 but came back to win game two. We got off to a slow start on game three when the other started pushing and dinking. It was a great effort my all of us. (Games YTD 146)

TEN 9 - 15 (56.5)

Monday 9

Morning flow - Foot RX (preventative) and yoga.

Evening Ride

Core - Ankle eversion, bridge, and clams with band. Shoulder ER with tubing. Hollow hold and plank

Tuesday 10

Morning flow - Foot RX (preventative), hip extension, and yoga.

Long Tempo

LMLS. 8 miles with the last mile at 8:12. The humidity was awful but I felt really good. The last mile caused my left ankle/achilles to ache a little.

Ice massage for achilles and knee.

Wednesday 11

Rehab / prehab - Shoulder ER and horizontal abduction 3x10. Ankle eversion & inversion, bridge, and clams with band 3x10.  Foam roll and Stick for calf, hamstrings, and quads.

Gym session -
Rehab section:

1. Hip extension, ankle and knee extension ROM
2. Single leg balance 3x35s
3. BOSU squats 3x10
4. Star drill 3x3
5. Single leg calf raise 3x7

Power section:

1. Box jumps 24”
2. Hang cleans #85 3x3

Strength section:

1. Dumbbell curl to press #30 2x5 #35 5
2. Pull ups 3x3
3. Goblet squats #20 3x7
4. Push ups 3x10
5. Single leg deadlift #15 3x5

Yoga with Heather.

Thursday 12

For some reason I've started having sleeping issues; I'm waking up at 2:30 to 3:30 most mornings. I go back to sleep but I usually wake up feeling worse than I did earlier. I'm also having some GI trouble. 

Track Session

10x400m with 400m RI (1:38.6, 1:40.5, 1:40.8, 1:42.2, 1:39.7, 1:39.8, 1:40.8, 1:41.2, 1:38.4, 1:40.0)

Foam roll and Stick before bed. 

Friday 13

Gym session -

Rehab section:
Eccentric calf, hip extension, ankle and knee extension ROM, single leg balance 35s, BOSU squats 10, star drill 3, single leg calf raise 8

Strength section:

1. Dumbbell press #30 3x8
2. Pull ups 3x3
3. Push ups 3x10

Evening Cycling

Saturday 14

My Last 20 Miler

I didn't treat my body too kindly last night, rum, beers, and burgers. Also, I'm still sleeping weird. I was a little faster than my first 20 and I didn't feel as beat up after. It was a struggle though. 

Sunday 15

Volleyball - Pandemonium lost 0 - 2. (Games YTD 143). I lost my cool a bit and I'm considering taking a hiatus until after the marathon and maybe next season as well. 

TEN 1 - 8 (56.6)

Sunday 1

Recovery day at the beach.

Monday 2

Bike 45 minutes
Calf press, push-ups, chest fly, pull downs.

Tuesday 3

Long Tempo

This was a very hard run both mentally and physically. The wind was a steady 20 mph with gusts as high as 30 mph. Although the wind was coming from the east and rarely a head wind It was still challenging. Some gusts would push me off my stride. That being said, I’m glad to have finish the struggle and hopefully become a little stronger.
Miles 1-5 45:42.7
Miles 6-10 46:56.3 (there were a couple of tough miles in the last half)

Minimalist workout from Brad Stulberg
Pull ups
Goblet squats
Push ups
Lunge
Single leg deadlift

Wednesday 4

Today wasn’t too bad weather wise, sunny most the day. We decided to cut the vacation short and head home tomorrow.

Thursday 5

We’re up at 3:30 to catch a 7 a.m. flight.

Note: Don’t stop doing rehab exercises. Add strength exercises after runs.

Hip extension, ankle, and knee extension ROM

3 x 1 Mile

LMLS. 1 up, 3 x 1 mile with (.25 mile RI and ankle, knee, and hip mobility) 1 down.
Marks: 7:23, 7:26, 7:15. Feeling strong today!

Friday 6

Rehab / prehab - Ankle eversion & inversion, bridge, and clams with band. Foam roll and Stick for left calf/achilles.

Afternoon Ride

Saturday 7

Long Run

15 miles at 9:00 pace with 8 of the 15 under 9:00.

Sunday 8

Gym Session -

1. Hip extension, ankle and knee extension ROM
2. Hip extension 15, single leg balance 30s, BOSU squats 10, star drill 3, single leg calf raise 7 8 8
3. Foam roll 2
4. Pull ups 3 3 3, Goblet squats #15 8 #20 8 #20 8, Box jumps 20 inch 5 5 5, Push ups 10 10 10, Lunge 10 10 10, Single leg deadlift #15 5 #20 5 #15 5
5. Hammer Isolateral Shoulder #45 3 #35 4 #25 5, Epic Rear Delt #40 10 10 10

Volleyball - Pandemonium won 2 - 0. (Games YTD 141)

September Stats

RUNNING - 131.2
RACES - Hal Canfield, Blue Ridge Relay, Big South Fork
CYCLING - 64.1
ALL ACTIVITIES - 195.3
VOLLEYBALL - 2-0  (Games YTD 140)
STRENGTH SESSIONS - 4

NINE 25 - 30 (53.3)

Monday 25

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Shoulder ER with tubing.

Gym session - (3 circuits each)

1. Hip extension, ankle and knee extension ROM
2. Eccentric calf 15, hip extension 15, Swiss ball squats 15, single leg balance 30s, BOSU squats 10, star drill 5 2x3, single leg calf raise 5
3. Australian pull-ups 10, push -ups 12, cable chops #20 #22.5 2x15, 11

Cycling 

8 minutes easy. 7x(1 minute hard, 2 minutes easy). 8 minutes easy.

Tuesday 26

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Hip and knee extension.

Track Session

1 up. Drills and Dflex. 1k 4:22.7, 2k 9:11.8, 1k 4:25.0, 1k 4:25.3. .5 down. These marks would get me somewhere between 3:45 and 3:55 per FIRST.

Wednesday 27

Rehab / prehab - Balance quad & hamstring stretch. Hip and knee extension. Pigeon & one legged king pigeon.

Gym session -
3 circuits each of:

1. Hip extension, ankle, and knee extension ROM
2. Eccentric calf 15, hip extension 15, Kettle bell squats #35 10, single leg balance 30s, BOSU squats 12, star drill 3, single leg calf raise 6
3. Dumbbell shoulder press #30 10, Hammer Ground based row #80 8, Hammer Jammer #25 8

Plank

Yoga with Heather

Thursday 28

Long Tempo

1 up, 5 miles at MP (8:34, 8:34, 8:33, 8:27, 8:20), 1 down.

Friday 29

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band.

Oak Ridge Cycling

Saturday 30

Long Run

My first 20 miler. 9:38 pace, 748 ft of gain. 

NINE 18 - 24 Big South Fork (47.8)

Monday 18

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Crunches and knee in & outs.

Evening Ride

15 miles. 16.4 mph.

Tuesday 19

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Push-ups & shoulder ER with tubing.

Physical Therapy - Total Gym Heel drop 3x10r, eccentric calf 3x15r, hip extension 3x15r, Swiss ball squats 3x15r, single leg balance 2x30s 1x45s, BOSU squats 3x10r, star drill 3x5r

Moving forward I need to add single leg calf and ankle ROM on chair. I need to be more consistent with knee extension.

1 Up, 6x1200m, 1 Down

5:08, 5:29, 5:36, 5:38, 5:38, 5:46 This workout was a killer.

(iced left knee and calf)

Wednesday 20

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Pigeon & one legged king pigeon. Single leg calf 5. Ankle and knee ROM.

Gym session -
Bike 5'

3 circuits each for the following:

1. Hip extension, ankle and knee extension ROM
2. Eccentric calf 15r, hip extension 15r, Swiss ball squats 15r, single leg balance 30s, BOSU squats 10r, star drill 3r
3. Australian pull-ups 10r, push -ups 12r, cable chops #15 15r

Yoga with Heather.

Thursday 21

Rehab / prehab - Balance quad & hamstring stretch.

Long Tempo

We had a feels like temp in the mid to upper 80s which doesn't bode well for hitting long tempo marks. The FIRST BQ workout called for 8:23 pace. I was hoping for sub 9:00. 8 of the 10 miles were sub 9:00, but my overall pace was 9:00 flat. Not too bad considering. 

I felt my achilles / calf issues for most of the run, but didn't appear to have any increased pain or discomfort post run. I iced my knee and calves when I got home. Foam roll and stick before bed.  

Friday 22

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Single leg calf 2x5. Shoulder ER with tubing.

Saturday 23

Big South Fork

I finished 3 of 3 in my age group (I have some negative feelings with this). No one older than me finished ahead of me (I always feel good about this). I finished 57 of 104 overall (I'm ok with this). This race was to be my longest run ever at 17.5 but Garmin had me at 16 miles. It was still longest run by time, 3:02. 2123 ft of gain. 

Sunday 24

We won volleyball by forfeit, ended up playing pick up for an hour or so. 

NINE 11 - 17 (43.7)

Monday 11 / Tuesday 12

Recovery days. How long should you recover following the Blue Ridge Relay. All I've done since Saturday is stretch, foam roll and Stick, and hot tub. This morning I added in some single leg balance activities. My calves and left side are still sore. 

Gym session -
Hip extension ROM, LS, deep squat to hamstring stretch 5, push-ups 10
Australian pull-ups 10, cable chops #10, single leg squats 8, eccentric calf 15
Hammer Ground based row# #86 3x8, Hammer Jammer #35 3x5
Bike 15 minutes

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick

Wednesday 13

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick. Clams and ankle eversion with band.

Yoga with Heather

Thursday 14

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick. Clams and ankle eversion with band.

Tempo

LMLS. Eccentric calf. 1 up, 4 at 8:19, and 1 down. 

SAM - single leg squats 8, push-ups 10, and plank 20s

Roll out before bed.

Friday 15

Rehab / recovery -
Hip Extension, foam roll and Stick. Clams, bridge and ankle eversion with band.

Physical Therapy - manual therapy for ankle mobility, Total Gym calf press 3x10, eccentric calf 3x15, Alter G 20 minutes, swiss ball squats 3x15, BOSU squats 3x10, star 3x5, and single leg balance 3x30 seconds.

Road Cycling

Saturday 16

Charlie's Bunion

We were up early for this adventure and after an hour and a half drive we were in the trail head parking lot preparing to run. Someone said the trail was 85% runnable, I'm not sure. The climbing wasn't too bad, Garmin had at 2041 ft of gain. The difficult part were the slick rocky sections. We made it to the bunion in 1:02. Coming back actually felt more challenging to me, coming back took 1:05. 

My achilles held up well, but my left knee acted up a bit. I had to ice my knee front and back, calf, and achilles.

Sunday 17

Easy Ride

This ride has a little of everything, some speed down Warehouse to Coalyard and some hills.

Pandemonium -  2 - 0 vs I'd Hit That. (Games YTD 139)

NINE 4 - 10 (36.3) Blue Ridge Relay

Monday 4

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 1 x 15

Haw Ridge Low Gap Loop

I felt stronger today.

Tuesday 5

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 1 x 15

Heavy storms kept me from running today, but I began packing for Blue Ridge.

Wednesday 6

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 2 x 15

Physical Therapy - 2 miles on the Alter G. Total Gym calf press, eccentric calf, hip extension, Swiss ball squats, single leg balance. THe plan is to continue forward with the exercises I've been given and focus on lengthening my stride on the right.

2 Up, 4 MP, 1 Down

Drills and LS. MP splits 8:19, 8:18, 8:17, 8:15. SAM 2 sets of single leg squats

Yoga - Pints and poses at CPHV

Thursday 7

Travel to West Jefferson to race the Blue Ridge Relay.

Friday 8

We were up early to travel to Grayson Highlands State Park. At 6:00 a.m. we began our attempt of the Blue Ridge Relay. I had legs 3, 12, 21, and 30. 

Leg 3 

7:38 a.m. begin time. 367 elev gain. 8:45 pace

Leg 12

2:42 p.m. begin time. 607 elev gain. 8:52 pace

Leg 21

10:42 p.m. begin time. 1194 elev gain. 9:49 pace

Saturday 9

Leg 30

7:24 a.m. begin time. 161 elev gain. 8:16 pace

Sunday 10

I'm very sore and tired. I'm also very proud of the effort of our team. Travel from Asheville.

NINE 1 - 3 (50.8) Hal Canfiled

Friday 1

Physical Therapy. The therapist identified some joint mobility issues in my left hip and knee.
Prescribed plan:

1. Eccentric calf on step knee straight and bent 3x15
2. Kneeling hip joint ROM 3/10 and before / after every run
3. Standing knee press with hand to extension 3/10 and before / after every run
4. Continue with single leg squats but focus initially on good form for shorter ROM unsupported

4 Miles with 5 x 30s Strides

Hip and knee mobility and 15 eccentric calf. LMLS. Hip and knee mobility. SAM (single leg squats 2x10, push-ups 2x10, and plank). There was no achilles pain to speak of.

Hip and knee mobility x 5
Eccentric calf knee straight 3 x15

Saturday 2

Hip and knee mobility x 4
Eccentric calf knee straight 2 x15
Eccentric calf knee bent 1 x15

Hal Canfield Mile

I didn't have any turn over in my legs. 6:42

Full on recovery mode all day. Hot tub and nap.

Sunday 3

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 2 x 15

Recovery mode: hot tub followed by first round of PT exercises. Once I get over the initial frustrating stages of injury, I discover it's an opportunity to get stronger. 

August Stats

RUNNING - 125.3
RACES - Sugarland Midnight 8k and Haw Ridge
CYCLING - 74.7
ALL ACTIVITIES - 200.0
VOLLEYBALL - 13-8 (Games YTD 138)
STRENGTH SESSIONS - 9

EIGHT 28 - 31

Monday 28

Yesterday evening I noticed bruising on my left medial lower leg, just above my ankle. I was beyond frustrated, thinking it was related to my achilles injury. This morning, while foam rolling, I discover a similar bruise on the lateral side. This makes me feel a bit better because I now believe the bruising is from Friday's massage therapy.

Day 9 eccentric calf challenge = 50

Gym session -

Bike 15 minutes 

15 minutes of (4 circuits)
Kettlebell squat press 8 #30, Kettlebell swing 5 #30, Eccentric calf 10, Pull-ups 3, Push-ups 10

Evening Ride

1 hour ride at Cherokee Blvd. 

Tuesday 29

Day 10 eccentric calf challenge = 10

Haw Ridge Outer Loop

I had a fall, but I think my achilles held up OK.

Wednesday 30

Rest and recovery day. Morning hot tub. XT and yoga on tap for lunch and evening.

Day 10 eccentric calf challenge = 30

Gym session -
Bike 15 minutes

Hammer Ground based row# #80 3x8, Step-ups 3x7, Hammer Ground Based Decline #70 3x6, Push Press #95 3x3, Plank (front and side) 1:40, and clams 25

Resistance Loop Band exercises for shoulders and hips

Thursday 31

Day 11 eccentric calf challenge = 10

I didn't sleep to well last night, up at 2 and 4. My plan to run before work was trashed.

Safe Sets volleyball. Tournament night two, one and done. (Games YTD 137)

2 Up, 3 MP, 2 Down

LMLS. 8:21, 8:16, 8:09.
SAM (single leg squats 2x10, push-ups 2x10, planks)
My left achilles was a minor problem. 

EIGHT 21 - 27 (33.4)

Monday 21

Day 2 eccentric calf challenge (I really need to get this achilles thing fixed) = 45

Gym session -
Dumbbell press 30, 25, 20 reps 15 each
Precor chest 100, 90, 80 reps 15 each
FreeMotion Lat 90, 80, 70 reps 15 each

Crunches, in and outs, side lying hip abduction

 
Hip opening

Haw Ridge Trail Run

This was a nice little run with limited climbing, only 413 feet of gain. I didn't have any achilles pain.

Tuesday 22

Day 3 eccentric calf challenge = 15

7 Miles

LMLS. 7 hot, humid, and hilly miles. 

SAM (single leg squats 3x10, push-ups 3.x10, and planks)

Wednesday 23

Day 4 eccentric calf challenge = 20

Gym session -
Core (plank, clams, side lying hip abduction) x 2 

Hip opening x 2

Strength (incline bench #95, press #65, Atlantis t-bar row #35) 3x10
Shoulder stabilization (sport cord row and ER) 3x10

Yoga with Heather - pints and poses at the Casual Pint.

Thursday 24

2 Up, 3 MP, 1 Down

LMLS and drills. The intensity of this workout was just right. MP was 8:14, 8:17, and 8:16. I didn't have any achilles issues with this run. I didn't do post run SAM but I stretched. 

Goals for the remainder of the day:

1. fuel
2. hydrate
3. recover
4. volleyball tournament

Day 5 eccentric calf challenge = 30

Volleyball Safe Sets - It's tournament time, and like last season we won game 1, lost game 2 then won game 3. We're on to next week. (Games YTD 134)

Friday 25

My achilles was stiff and sore this morning, so I decided to cancel my run. Recovery mode was, hot tub then massage therapy. And a nap.

Day 6 eccentric calf challenge = 20

Saturday 26

Long Run

LMLS. 16 miles. My longest run ever. Aerobically I'm fine but structurally things hurt. I need to be much stronger. 

Day 7 eccentric calf challenge = 10

Sunday 27

Recovery day with volleyball. 

Pandemonium volleyball. We got out played again in the tournament by a team we beat during the regular season. This is very frustrating. (Games YTD 136)

Day 8 eccentric calf challenge = 5

EIGHT 14 - 20 (32.9) Haw Ridge

Monday 14

This begins week 5 of marathon training.

Gym session - 

Bike 15 minutes 

Core (clams, bridge, GH abs) 3 sets of 15

Incline bench #95 3 sets of 8
Nautilus Compound Row #95 3 sets of 15
FreeMotion Shoulder #30 3 sets of 15

Kettle bell swings
Rehab (med ball throw, shoulder extension, external rotation)

Evening Run

LMLS and drills. 6 miles easy with 5 x 30 second strides. 

SAM (single leg squat 3x8, push-ups 3x10, plank)

This was a very hard, easy 6 miles. My left calf was in knots and I sweat my ass off, probably dehydrated.

Tuesday 15

Spiked Punch volleyball. It is tournament time and as we typically do, we were 2 and done. We played a man down in the first game losing badly. The second game was better but the result was the same. (Game YTD 128)

Wednesday 16

Morning Run 2 Up 2 MP 2 Down

LMLS and drills. 2 easy. 2 MP 8:11 and 8:16. I'm a little fast still. Stretch. 

SAM (single-leg squats 3x8, push-ups 3x10, planks, and clams 3x15)

Thursday 17

Visit number 3 with Carter Sports Therapy. Today we addressed my left calf and lower back. I'm scheduling appointments for 10:30 every Friday I'm off between now and Savannah. 

Safe Sets volleyball. We won 3-0, this best we've played this season. (Games YTD 131)

Friday 18

Long Run 

Dflex and LMLS. 10 very rough miles. I'll will be glad when cooler temps get here. 

I've got left leg / side issues. It may be due to weakness and lack of mobility. I need to figure this out. 

SAM (single-leg squats 3x8, push-ups 3x10, planks, and clams 3x15)

Saturday 19

Haw Ridge Trail Race

Sunday 20

Recovery day with volleyball. Hot tub and eccentric calf x 21.

We won our first round tournament game by forfeit. My body appreciates this. 

EIGHT 7 - 13 (65.9)

Monday 7

My left achilles is sore today, more than yesterday. I think I need to update my training plan (TP) for today.

Gym session - core and shoulders
Bike 15 minutes
Core (Plank 1 minute, Hollow hold 30 seconds, Side lying hip abduction 25, Calf raise 15)
Shoulders (Dumbbell press #25, Lateral raise #15, Rear delt #12.5)
Rehab (Med ball throw 3 x 10, Prostretch 6 x 10 seconds, Foam roll, Balance disk x 3)

Tuesday 8

I'm super frustrated this morning because my achilles is still pretty sore to touch. I didn't run yesterday and won't run today. This is no way to begin marathon training. I need to stay positive and continue to work on my fitness. Today I will complete a XT session at lunch and get in a ride this evening. 

Turnpike Ride

This was a nice XT workout.

Wednesday 9

Initial visit with Carter Sports Therapy.

Gym session - core and back
Bike 15 minutes
Core (FreeMotion hip abduction #50 #60, Nautilus abs #95 #110, Paramount back extension #80)
Back (pull down #79 #85, Hammer MTS Row #30 #40, Nautilus Compound Row #80 #95)
#110)
Rehab (balance, med ball throw, scapula stabilization)

Evening Greenway Ride

Thursday 10

Morning Run

LMLS and drills. 6 miles easy. 

SAM (push-ups 2x10, one-leg squats 2x8, planks)

Rehab (stretch, scapula stabilization, Prostretch)

Friday 11

Morning Run

LMLS, Dflex, and drills. Epic Chest #70, 2 x 15. 3 miles with 5 x 30 second strides. 

SAM (3x8 single leg squats, 3x10 push-ups, 3x20 seconds plank)

Visit number 2 with Carter Sports Therapy.

Saturday 12

Long Run

I didn't complete an appropriate warm up. 14 miles, actually my longest run ever by .12 

SAM (single leg squats 2x8, push-up 2x10, plank)

Legs up the wall for 2 or 3 minutes

Sunday 13

Rest day with volleyball.

Volleyball pandemonium. This was an easy 2-0 game. (Games YTD 126)
My shoulder still hurt but everything else was good. 

EIGHT 1 - 6 (35.0) Midnight 8k

Tuesday 1

A.M. Recovery: Core, stretch, and push-ups.

Gym session - core and chest
Bike 15 minutes
Push-ups 10
Core (plank, hollow hold, Paramount hip abduction #85, Nautilus Abdominal #95)
Chest (Incline bench #95 x 8, Epic Fly #50, Epic Chest #60 #70)

Spiked Punch volleyball. We won 2-1 against a good 5 person team. (Games YTD 119)

Wednesday 2

I missed another morning run. I really wish I could do better with getting up to run before work.

1 up, 2 at MP, 1 down

LMLS and drills. 1 up 8:45. 2 at MP 8:18, 1 down 8:50. 

CPHV Beer Run

Inaugural Casual Pint Hardin Valley beer run. 8:51.

Thursday 3

Gym session - core and legs
Bike 15 minutes
Core (clams, bridge, GH abs, back extension (only 1 set of 15 and 1 set of 10, caused right knee pain)
Legs (FreeMotion Calf #120, Epic Press #160)
Push-ups 20 and Med ball for shoulder

Safe Sets volleyball. We won 2-1. (Games YTD 122)

Friday 4

Long Slow Distance (LSD)

LMLS and drills. 10 miles at 9:13 pace. Stretch, SAM, push-ups 2 x 15, pull-ups 5.

Saturday 5

Today was mostly long run recovery and pre-race prep. I tried to nap around 8 but had no luck.
Warm for the Midnight 8k.

Sunday 6

Sugarland Pigeon Forge Midnight 8k

36:33. Age Group 3. Overall 81. 

My race pace goal was to go out in 7:30 through 4 miles then see what's left in the tank at the end. My splits were 7:24, 7:25, 7:21, 7:26, 6:59. Average pace 7:21. This was my second fastest 8k ever.

Pandemonium volleyball. We had a pretty easy 2 - 0 win. My body held up and felt better than I thought it would. (Games YTD 124)

July Stats

RUNNING - 92.3
RACES - Fireball Classic and Carter Mill
CYCLING - 48.0
ALL ACTIVITIES - 140.3
VOLLEYBALL - 13-9 (Games YTD 117)
STRENGTH SESSIONS - 10

SEVEN 23 - 31 (36.0)

Sunday 23

Easy Greenway Ride

11.5 miles at 12 mph. This was a hot and fun ride. 

Volleyball Pandemonium. We won 2-0 against a good team. Everyone played really well. My right shoulder is almost to the point that I can't swing at all. (Games YTD 108)

Icing my left knee and achilles postgame.

Strength session -
Shoulders x 4 (Dumbbell press, lateral, front, rear)

Monday 24

Lunch Run

LMLS and Dflex. 4 miles easy with 5 x 25 second strides. Pace 8:46. Feels like 86. Humidity 66%. SAM.

Before bed yoga.

Tuesday 25

Morning yoga flow. 

My lower back tightened up today.

Volleyball Spiked Punch. We were down a player and lost 1-2. (Games YTD 111)

Wednesday 26

Gym session - core, back, shoulders
(Plank, Hollow hold, Shoulder dumbbell press #20 ⬆️, Epic rear #40, Free motion lat #50 #60, Nautilus compound row #80 #95 #110, Atlantis shoulder #60, Hammer ground based row #70)

5.4 Easy, Hot, and Hilly

LMLS.  9:25 pace. 388 feet of gain. Feels like 94 with 44% humidity. SAM.

Thursday 27

Safe Sets volleyball. We lost 0-3. We are a good team that can't win. (Games YTD 114). 

Post game sport cord for shoulder stability. 

Friday 28

Easy Run with Strides

LMLS. 4 miles easy with 5 x 30 second strides. Stretch.

SAM, push-ups 20, and yoga.

Saturday 29

Long Run in Asheville

LMLS. 11 miles at Carrier Park. SAM
My first double digit run in several weeks. 11 miles at 9:15 pace. My left knee acted up during the lunge matrix. I hadn't had any issues since I tweaked it yesterday's yoga. I had to stop a couple times to stretch but I managed. My left Achilles didn't give me much trouble but I did feel it. I have a long way to go.

Sunday 30

Pandemonium volleyball. We won 2-0 against the number 1 team. They never got to 20. (Games YTD 116)

Monday 31

I had sleep issues, waking up at 11:30 then 4:30. I eventually went back to sleep and overslept, missing my morning run.

Lunch Run

LMLS. 4 miles with 5 x 30 second strides. SAM and 15 push-ups.

P.M. Recovery: Hot tub, foam roll, the Stick, core, and push-ups.  

SEVEN 16 - 22 (38.9)

Sunday 16 Kristen's Birthday

Race recovery.  

Monday 17

Morning rehab flow. Foot, ankle, and shoulder Rx.

Gym session -
Indoor Cycling 15 minutes
Core x 3 (plank, bridge, hip abduction)
Shoulders x 3 (Atlantis lateral, Epic rear, Free Motion press)
Balance

Evening Cycling

This was fun, we rode Third Creek to Calhoun's on the river, had dinner and rode back. Most of the 11 miles was easy, we did pick up the pace a bit on Neyland heading out to the restaurant.

Tuesday 18

Overslept, no rehab. 

Gym session - 7/18
Indoor cycling 15 minutes
Core (clams, abs, back extension)
Leg (knee extension, hamstring curl, Free Motion calf press, Epic leg press)

Spiked Punch volleyball. We won 3 - 0. (Games YTD 106)

Wednesday 19

We pseudo decided to run the Savannah RnR Marathon on November 4th. 15 weeks out. 

Morning rehab flow. 

1. strength: ankle, calf, and shoulder
2. stretch: hamstrings, calves, hip flexors/quads, and glutes
3. foam roll: ITB and calves

Evening Run

LMLS. 5 miles, 43 minutes easy, 8:38 pace. 43% humidity feels like 91.

Thursday 20

My days are flying, it's already July 20th. Where has summer gone?

Morning rehab flow. 

1. stretch: hamstrings, calves, hip flexors/quads, and glutes

Gym session -
Bike 15 minutes
Core x 3 (Paramount hip abduction, Nautilus abs, Paramount lower back)
Chest x 3 (Epic fly. press, barbell incline)

Stretch (calves, hamstrings, hip flexor/quads, glutes)

Friday 21

4 Easy plus 5x20s Strides

LMLS, Dflex (toe walk and heel walk), drills

Left ankle/Achilles acted up a bit, not painful though. Tough to describe.
Right hip got tight around mile 2.5-3. It felt better during strides.

SAM plus push-ups 10 and pull-ups 5

Note: Next run end the warm up with a couple strides

Around 10:00 I'm pretty tired.

Saturday 22

Long run with the Roadkill Runners

LMLS. 8 miles at 9:13 pace. 

My first long run in some time and I felt it. 

73 degrees with 98% humidity. Sweat equity earned today. 

Left achilles and heel acted up a couple time during the run, but no serious pain. 

SAM immediately after. Stretch, foam roll, hot tub, and ice when I got home. 

SEVEN 9 - 15 (35.5) Carter Mill 10k

Sunday 9

Baker Creek Blitz

This was supposed to be a 10k but it was closer to 5 miles, my Garmin measured it at 4.7. I finished 5 in my age group and 16 over all. It was a stronger race for. Hopefully I'm getting back to my April conditioning level.

Volleyball Pandemonium. We played another good team and handled them easily in game one. The second game we were up 9 and ended up losing. This loss was an opening the other team needed to get the game 3 win. Very disappointing. (Games YTD 97)

Monday 10

I got up this morning with a sore back. Tried some mobility exercises and got a little relief.

Gym session -
Drills
Core circuit x 2 (planks, clams, hip abduction, bridge, hollow hold, Scapula stabilization, back extension)
Shoulder circuit x 3 (press #30, 27.5, front #12.5, rear #12.5)
Leg circuit x 3 (knee extension #35, #20, leg press #100, leg curl #20, calf #120)

Balter Beer Run

Drills and LMLS.

Tuesday 11

I had to work through lunch today, so no ST. I'll hit that up tomorrow.

Volleyball Spiked Punch. Tonight we had one of those awful split doubleheaders, 7 and 9. The 7 o'clock team no-showed so we just played around for a bit. The 9 o'clock went our way 2-1. We should have won all 3 but didn't start out playing like we were interested in winning. My right shoulder might be a little worse. (Games YTD 100)

Wednesday 12

As usual, my body is a bit banged up from volleyball. It's been worse so I'm complaining. 

Morning rehab flow. Ankle, foot, and achilles Rx.

Gym session -
Bike 15 minutes
Core x 3 (Push ups, plank, bridge, hip abduction)
Chest x 3 (press, fly, incline bench)
Rx for ankles and shoulders

Runner's Market Evening Run

LMLS. 5 real hawt miles.

Thursday 13 

Morning rehab flow. Foot, ankle, and shoulder Rx. 

Volleyball Safe Sets. WOW! This team continues to amaze me. We were down 18-4 in game one and it may have gotten worse. I'm sure we didn't score 10. We won games 2 and 3 easily. (Game YTD 103)

Friday 14

Morning rehab flow. Hot tub, foam roll, and the Stick. 

Morning Ride

Gym session -
Core 3 circuits (plank, clams, crunches, pull ups)
Back 3 circuits (pull downs, T-bar, ISO-lateral pull down)
Mobility and stability

Saturday 15

Carter Mill 10k

It was very humid but fortunately the skies were overcast. The course was a hilly out and back with nearly 500 feet of of gain. I managed a 7:50 pace for a 4th in age group and 41st overall. 

SEVEN 1 - 8 (25.9) Fireball Classic

Saturday 1

Recovery day. I woke up with low back pain. The hot tub helped.

Sunday 2

Easy 3

LM, Dflex, and drills. 3 miles with the Hill Climb.

Monday 3

I just finished reading an article in Runner's World that really hit home on my feelings about running. I get to run today. I get to race often and the beautiful thing is I'm somewhat competitive. Justin says I run too much, and he's probably right, but I like running 5 days per week and I would run more if I could.

The other thing I read that interested me was negative thoughts creeping into my races.

Fireball Classic

My eleventh running. 22:09 - 5th of 36 age group - 110 of 1081 overall. My focus during this race was eliminating negative thoughts.

Tuesday 4

We played 4-5 hours of pick up volleyball.

Wednesday 5

Haw Ridge Loop

We had thunderstorms and rain most of the day. It did quit long enough for me get my soggy run / hike in. I tried to run most of the hills, but by mile 6 I was so soaked there I couldn't keep my glasses clean enough to see. Hiked in the last 1.5 miles.

My left second toe has gone black again. I don't know what's up with that.

Thursday 6

Morning flow core and lumbar mobility.

North Boundary

Friday 7

Gym session -
Drills
Core circuit (Abs, Back extension, Plank, Hollow hold)
Leg circuit x 3 (knee extension, hamstring curl, calf press, leg press)
Shoulder circuit x 3 (rear delt, lateral, press)

Evening Run

Saturday 8

Gym session -
Drills
Core circuit x 3 (plank, crunches, clams, hip abduction, abs, back extension)
Chest circuit x 3 (press, fly, decline)
Back circuit x 3 (pull downs, low pulley rows, straight arm pull)
Ankle SAM

 

June Stats

RUNNING - 69.4
RACES - Sharps Ridge Scuttle and Brew Bash
CYCLING - 28.1
ALL ACTIVITIES - 97.5
VOLLEYBALL - 9-10 (Games YTD 95)
STRENGTH SESSIONS - 5

SIX 25 - 30 (22.1)

Sunday 25

Morning Easy Run

LM, Dflex, and drills. I did a easy out and back on the Jean Teague to Ten Mile greenway. Average pace 8:58. 

Volleyball Pandemonium. We won a tough match 2-1. (Games YTD 91)

Monday 26

Morning rehab flow. Foam roll and the stick. Foot Rx.

Gym session -
3 circuits of (plank, clams, side lying hip abduction, hollow hold, sit ups, back extension, pull ups, push ups, vinyasa flow, hanging leg lift)

Dumbbell shoulder combo x 2 sets

Long Run

LMLS, Dflex, and drills. 6 miles. Justin ran with me and pushed me just a little. Average pace 8:50.

Tuesday 27

Travel to Atlanta. 

I've not been feeling good of late. 

Wednesday 28

I had decent hotel sleep and I was able to get out and get my workout in on Peachtree this morning.

6 x 200m

LMLS and Dflex. 1.5 up. 6 x 200m (47.7, 46.7, 47.1, 45.7, 45.5, 47.3) with 100m IR. 1.5 down. Street Workout. 

SAM and 3 circuits of squats 8, chair dips 12, push-ups 8. 

Travel home from Atlanta.

Thursday 29

Lunch Run

LMLS, Dflex, and drills. 3 miles 8:45 pace. SAM. Pull-ups 6. 

Volleyball Spiked Punch. We won 1-2. (Games YTD 94)

Friday 30

I slept good and wasn't too sore this morning. 

Foam roll mobility exercises. 

I had my appointment with the Low T Center and the blood test results indicated I was at 600 and was not a candidate for injections. This is good news and in a way it's bad news. The good news is I don't have to take weekly injections, but the bad news is this is as good as it gets for me. I was kind of hoping for a boost. 

Hot tub, foam roll, and Voltarin and Aspercreme rub.

4 Mile Progression Run

LMLS, Dflex, and drills. 8:59, 8:50, 8:37, 8:24. Stretch.

SIX 18 - 24 (10.7)

Sunday 18

Day 3 of HeroesCon 2017. 

Monday 19

Travel from Charlotte. 

Mountain to Sea Trail Run

We made a stop in Asheville and went up on the Blue Ridge Parkway for an easy 4 mile out and back on the Mountain to Sea trail. Thumbs up! 

After lunch we visited Foot Rx Running and hung out for a while. It was a nice store with a good selection of trail shoes.

Tuesday 20

Gym session - #shredD4
10 minute circuit (plank, hollow hold, clams, hip abduction, back extension, bridge)

10 minute circuit (bodyweight - squats, push-ups, step-ups, pull-ups, calf press)
10 minute circuit (dumbbell - chest, row, press, single leg deadlift)

Volleyball Spiked Punch. We had a double header 6 and 8. We won the first 3 then lost the last 3. The team played good on the last 2 of 3 and if a break or 2 went our way we could have won. (Games YTD 88)

Wednesday 21

I woke up this morning with a very sore lower back. Hot tub, lumbar ROM exercises, and 3 Advil to get rolling.

Easy 20 Minute Run

Dynamic warm up. 20 minutes easy. My original plan was to run 40 minutes with strides, but my body couldn't tolerate it. 

Thursday 22

My hamstrings are still very sore, but my lower back is much better.

I had my first appointment with Integrity Massage Therapy and it was very interesting. The therapist was very talkative which was exhausting, but she did seem to know her craft. I only had a couple issues. One,  she performed a couple manipulation techniques and I'm not sure if she's qualified to do that. I actually got nauseous after the session and the nausea lasted several hours. Two, there was really no deep tissue therapy, mostly stretching. This may be the definition of sports massage.

I scheduled a second appointment, but I think I may try someone else in the meantime for a comparison.

Friday 23

I'm prepping for the Fireball Classic. Today's workout:

Short Hill Repeats

Active warm up with drills. 1.6 up. 8 x 20s hill repeats at or below 5k pace. 2 down. 

I'm still undecided about my sports massage experience. I did decide that next Friday I'm going to the Low T Center to have my testosterone levels checked. 

Saturday 24

Rest day. I over ate a little today. 

SIX 11 - 17 (27.7) Brew Bash

Sunday 11

I was very tired today and it became a recovery day. 

My achilles issue wasn't worse from the Saturday workload; this was encouraging. I did discover a small knot on the medial side of my left achilles. I did rehab activities before going to bed. 

Monday 12

Gym session - #shredD3
TM 10 minutes 2% grade 3-3.2 mph
10 minute circuit (pull-ups, push-ups, Australian pull-ups, dips, squats, plank, abs, back extension)
10 minute circuit (Free Motion chest press, shoulder press, seated row, calf press)
Foam roll (calves), balance, and stretch (calves)

Easy Run

LMLS, waking leg swings, and drills. 40 minutes easy with 6 strides at 5k pace. SAM

Rehab
I iced both achilles, soaked in the hot tub and did some light stretching before bed.

Tuesday 13

Morning rehab flow. Foot Rx.

Oak Ridge Cycling

Evening rehab flow. Stretching. 

Wednesday 14

Morning rehab flow. Ankle, foot, and calf mobility and stability. Planks.

Easy Run

LMLS, drills, and core. 4 miles easy. Stability and stretch.

Evening rehab flow. Stretching

Thursday 15

Morning rehab flow. Foot Rx and stability.

Safe Sets Volleyball. We started the game playing poorly and got down 17-4. We turned it around a little but lost 30-17. It was a very disappointing lost. (Games YTD 82)

Friday 16

Travel to Charlotte and day one of HeroesCon 2017.

Saturday 17

Bash Dash 6k

The humidity was high for this one. My fitness was an issue, but racing was fun. I finished 2nd in my age group and 69th overall. Only 291 feet of gain. 

SIX 4 - 10 (34.8) Sharp's RIdge Scuttle

"It never gets easier, you just go faster. To put another way, training is like fighting with a gorilla. You don't stop when you're tired. You stop when the gorilla is tired." Greg Henderson

Sunday 4

Lost Chromosome Trail Run

Warmed up with the lunge matrix, drills, and walking leg swings. We did a 40 minute out and back on the Lost Chromosome trail. 

Volleyball Pandemonium: We lost in the first round this time. This team is nuts. (Games YTD 77)

Monday 5

Gym session - #shredD1
Warm up:

1. TM walking 10 minutes
2. Foam roll calf
3. Abs 22
4. Back extension 15

Strength:

1. Precut chest #70, #80, #90 3 sets of 20
2. Dips 2 sets of 7
3. Hammer Seated Dips #110 3 sets of 10
4. Pull ups 5 4 4
5. Hammer Iso-lateral bench #35 3 sets of 5
6. Calf raise and balance

Road Cycling

I did an easy ~14 mile ride after dinner, averaged 13.6 mph. I hope this becomes something I do regularly.

Tuesday 6

Evening Easy Run

LMLS and drills. 40 minutes with strides. My left achilles is sore post run.

Wednesday 7

Gym session - #shredD2

1. TM 10 minutes 
2. Circuit 1 (Abs 25, Back extension 15, Push-ups 10, Squats 10, Eccentric calf 10)
3. Hammer ISO-lateral Pulldown #45 3 sets of 10
4. Hammer ISO-lateral Row #45 1 sets of 12, 2 sets of 15
5. Circuit 2 (Abs 25, Back extension 15, Push-ups 10, Squats 10, Eccentric calf 10)

Thursday 8

Easy Run with Strides

LMLS and drills. 40 minutes easy with 4 x ~100m strides. Stretch. My achilles held up well, no issues. Felt good!

Safe Sets volleyball. We went 3 and 1 and made it to next Thursday in our tournament. Finally playing like we I thought we could. (Games YTD 81)

Shoulder Combo: 3 circuits of press, frontal, lateral, and posterior. #10 reps 6-15. I experienced more right shoulder discomfort while doing the laterals.

Friday 9

My weight is down to 166.2 this morning!

Recovery day prior to race weekend.

Saturday 10

Sharp's Ridge Scuttle 

Warm up; LMLS and drills with some light jogging. 

1061 feet of gain on this one. It hurt! Still recovering from achilles issues and lack of fitness. 11th in my age group and 36th overall.   

Evening Double

Warm up: LS and squats. 20 minutes of easy running. 

SIX 1 - 3 (11.1)

Thursday 1

Morning Run Down Ali'i

Friday 2 

Travel day. We left Kona at 2:25 (island time) Thursday afternoon and got home around 5:00 (eastern time) in the evening Friday. We were all exhausted. 

Saturday 3

Today was all about the Aces for Animals grass volleyball tournament. We didn't do much winning but it was fun. (Games YTD 75) My achilles flared up during our second match, but some ice, rolling, and advil got me through the day.

Recovery mode all evening. Achilles and shoulder.

May Stats

RUNNING - 63.24

RACES - Hann Jivin in the Dark

CYCLING - 13.88

ALL ACTIVITIES - 84.1

VOLLEYBALL - 12-8 (GAMES YTD 76)

STRENGTH SESSIONS - 10

FIVE 28 - 31

Monday 29

Morning Run Down Ali'i

It was good to get out and run pain free. 

Tuesday 30

We went on a 4 1/2 hour snorkeling cruise. I was pretty nervous, but was able to overcome it enough to give it a shot.

Wednesday 31

Morning Run Up Ali'i

FIVE 21 - 27 (6)

Sunday 21

I was in recovery mode most of the day. Some hot tub and ice. 

Volleyball Pandemonium - We won easily 2-0 (Games YTD 69) 

Monday 22

No running for me until Thursday in Hawaii.

Rehab  - began eccentric calf work 2 x 10

Tuesday 23

Morning rehab: Foot Rx and 2 x 10 eccentric calf

Wednesday 24

Our travel to Hawai'i made today a 30 hour day. We were up around 7am for a 10:55 flight and finally laid down at 4am eastern. Exhausted, but excited to begin this adventure.

Thursday 25

Getting in my steps today.

Group Run with Big Island Running Company

Unfortunately my right achilles was sore for the entire run.

Friday 26 and Saturday 27

I'm sitting on the beach in Waikoloa, HI and life is wonderful. Or it's close to wonderful.

After taking a few days off from running I did a group run with the Big Island Running Company. I probably went too hard which I do more than I like to admit. My Achilles was sore from the onset. Since that run, the crepitus is back.

I purchased an ice pack and have been icing often. I am trying to hydrate better. I am rolling out my calf on a tennis ball. I saw a massage therapist which was a bit disappointing. She was definitely no Rayleana.

Today I have walked about 4 miles and I plan to do a bodyweight workout later.

When I got down to the beach, Pat told me about a young guy who went out for a swim and she estimated he had been out around an hour. When he gets back, we discover he's not a young guy, but probably my age. He is completely shredded. I am thinking he's a triathlete. This makes me think I can do better. 

Things I have realized while on this vacation.

1. I need to clean up my diet 
2. I must never race more than twice a month
3. I must be smarter with my workouts
4. I can do better 
5. I can do more

FIVE 14 - 20 (24.5)

Sunday 14

Sunday fun day! Happy Mother's Day!

I woke up early then napped until 9:30. My body is tired today.

Monday 15

Morning rehab flow.

Gym session - 20170515 Deadlifts 

Warm up:

1. C2 4:30 1k
2. Back extension 20
3. Abs 20

Strength:

1. Nautilus Deadlift #90 7, #140 5, #190 3
2. Pull-ups 5
3. Nautilus Compound Row #125 3 sets of 5

Rehab / Prehab / Mobility :

1. Calf press and eccentrics
2. Ankle inversion and eversion 
3. Shoulder ER 
4. Foam roll for calf

Tuesday 16

Morning flow, foot Rx.

Easy Touring Ride with Kristen

Volleyball - Spiked Punch. We won 3 - 0 which clinched first place for the league. (Games YTD 64)

Wednesday 17

Morning rehab flow - Foot, ankle and shoulder Rx.

Gym session - 2017-05-17 Press
Warm up / Rehab:

1. Sprint cord for shoulders
2. Standing balance 
3. Med ball
4. Push-ups 10
5. Shoulder combo #10 10

Strength:

1. Press #45 8, #65 6, #85 6, #95 4
2. Atlantis Shoulder #60 3 sets of 8
3. Kettlebell single arm swing #20 3 sets of 5
4. Rear delt cable #5 3 sets of 7

Evening Run

LMLS. 40 minutes average HR 152. Stretch and SAM when I got home.

Rehab mode - Hot tub and ice.

Thursday 18

Morning rehab flow. Foot Rx.

Gym session - 2017-05-18 Squats
Warm up:

1. Forward food to Plank to down dog to squat stretch
2. Clams 15 
3. Hip abduction 12
4. Back extension 12
5. Abs 22

Strength:

1. Atlantis Squat #180 7, #270 7, #360 5
2. Hip extension #130 10, #160 8
3. Kneeling hamstring #40 3 sets of 5
4. Calf press #140 2 sets of 12

Mobility:

1. Squats stretch
2. Hip opening 
3. Foam roll calf
4. Push ups 20

Volleyball - Safe Sets. We won 2-1. (Games YTD 67)

Friday 19

I got up with the intention of trail running at Haw Ridge. My goal wasn't too ambitious, an easy 60 minutes. I was tired when I woke up, but I struggled through and went ahead. I wasn't too far in when my blood sugar dropped and I just couldn't run anymore. As I sit here typing this entry and icing my achilles, I'm very disappointed in my body. I'm in a bad spot. Our Hawaii vacation adventure begins in 5 days and I'm not functioning well at all.

Saturday 20

Anderson School Trail

My achilles issue was improved so I decided to do a little run. I took it easy and walked the hills. I don't think I made it worse. 

Unfortunately the crepitus is back. I've iced multiple time today.  

Volleyball. 2 - 3 hours of outdoor. I took it easy, mostly playing setter. 

FIVE 7 - 13 (25.1) Hann Jivin in the Dark

Sunday 7

Afternoon hike with Pat at the North Boundary ~3 miles. 

Volleyball - Pandemonium: We took on the only undefeated team in the league and won 2-1. This was one of the best matches we've played, considering we were missing Justin and Haley. (Game YTD 52)

Yoga before bed. 

Monday 8

Morning yoga flow.

Gym session -
Warm up:

1. Push-ups 10 2 sets
2. Med ball
3. Shoulder combo 

Strength:

1. Press #85 5, #95 3, #95 3
2. Kettlebell single arm swing #15 9, #20 5, #25 5
3. Epic Rear delt #50 3 sets of 8

Core / mobility:

1. Shoulder ER and horizontal abduction

Haw Ridge

LMLS. This was the first time I ran the loop clockwise. It seemed harder.

Before bed yoga flow.

Tuesday 9

Morning yoga flow.

Gym session - May 9
Warm up:

1. Plank to downward dog
2. Hip opening 
3. Hollow hold
4. Squat stretch

Strength:

1. Squats #135 6, #155 4, #180 4
2. Calf press #140 3 sets of 12
3. Hammer Kneeling Leg Curl #40 3 sets of 5

Core / mobility:

1. Abs 15
2. Back extension 12
3. Clams and hip abduction 15 each
4. Hip flexor and calf foam roll and stretch 
5. TM 10 minutes .5 miles 

Volleyball - Spiked Punch. We won 3 of 6 tonight. (Games YTD 58)

Wednesday 10

Morning yoga flow.

Gym session -
Warm up:

1. TM 10 minutes .5 miles 
2. Abs 20
3. Back extension 15
4. Snatch practice 10

Strength:

1. Snatch press #45 5, #65 2 sets of 5
2. Hang clean #95 3, #115 3, #125 2
3. High pull #125 2 sets of 3

Core / mobility:

1. Foam roll and stretch for glutes, hip flexor, and calf

Track Session

LMLS. 1 up. 8 x 400m. 10 minutes down.

Recovery. Hot tub then iced my sore achilles.

Thursday 11

This shit is crazy, my left achilles was an issue but now my right is even more sore. 

Haw Ridge Hike

Volleyball - Safe Sets. This isn't the worst team I've been a part of, but it's the most disappointing. The lost 0-3 again and the third game was laughable. (Games YTD 61)

Iced both achilles post game. Calf mobility both pre and post game. 

Friday 12

Morning flow is rehab mode. Foot Rx, calf mobility and stretching. My right achilles is a bigger issue than my left.

Saturday 13

My body is too weird, miraculously my achilles were much better this morning. I still stuck with my plan to not run this morning. I think the ice and the Stick on the achilles was the difference.

Hann Jivin in the Dark

This race was so much fun. I really didn't know if my achilles would hold up. I didn't know how much effort was going to be able to give. At one point I thought I was lost. There was a creek we had to cross twice. There were a couple sections of the trail that was lit and pretty awesome. 

I could probably have run harder, especially in the early stages of the race. I finished in 1:01:12. 33rd overall and 12th masters.

The course wasn't too hilly (437 feet of gain), but the dark made it difficult to follow my walk the hill strategy. 

FIVE 1 - 6 (20.7)

Monday 1

Gym session -
Warm up:

1. Push-ups 10
2. Plank 30 seconds 
3. Clams 15
4. Pull-ups 1,2,3
5. Glute-ham abs 10
6. Back extension 10

Stretch:

1. Squat 10 seconds x 3
2. Calf 15 ct. x 3
3. Snatch 10

Strength:

1. Epic Rear Delt #60 3 sets of 5
2. Press #65 7, #85 5, #95 3

Easy Run with Strides

LMLS. The wind was a bitch, blowing pollen and dust in my eyes and throat. I almost threw up at the 2 mile turn around.

Tuesday 2

Morning flow - yoga

Gym session -
Warm up:

1. Squat stretch
2. Hip opening 
3. Hollow hold 15 seconds 
4. Superman 15 seconds 

Strength:

1. Squats #135 5, #155 3, #175 3
2. Calf press #140 3 sets of 10
3. Hip extension #115 12, #130 10, #145 8

Core/mobility:

1. Foam roll
2. Hollow hold 30 seconds 
3. Med ball 
4. Bar work (levers, pull-ups, dips)

One mile Saucony Ride 10 Test Run

Volleyball - Spiked Punch, we won by forfeit.

Wednesday 3

Morning Vinyasa Flow

Gym session -
Warm up:

1. Push ups 10
2. Plank 15s
3. Hollow hold 15s
4. Med ball overhand throw 10
5. Dips 8
6. Kettlebell single arm swing #20 8

Strength:

1. Bench #135 5, #145 4, #155 3
2. Single arm incline #40 3 sets of 5

Core/mobility:

1. Hip opening 
2. Clams 20
3. Shoulder ER

Tired Legs Run

LMLS. The local middle schools were having a track meet, so no track session. This was a fortunate series of events, because my legs were dead. 

I fancy a tempo run tomorrow.

Thursday 4

No tempo, recovery only. Volleyball was postponed.

This is the first complete rest day I've had in a some time. I hope it heals some issues.

Friday 5

Gym session -
Warm up:

1. Matrix Stairs 5 minutes
2. C2 1k 4:50
3. Back extension 15
4. Abs 15

Strength:

1. Step-through deadlift #135 5, #185 4, #195 4
2. Hammer Ground Base Row #95 3 sets of 5

Bar:

1. Pull-ups 5
2. Australian pull-ups 10
3. Hanging knee ups 8

Core / mobility:

1. Plank
2. Calf stretch
3. Clams and hip abduction 15 each
4. Hip opening

Saturday 6

Long Run with Roadkill

LMLS. Average pace 9:02. SAM. 

I basically had to run by myself, no one wanted to go out with me today. If Justin moves I'm going to need a different run group.