ONE 29 - TWO 4 (22.8) Strawberry Plains 10k

Sunday 29

I slept good last night and woke with a little less soreness. I have volleyball this evening but I’m still focused on recovery today.

Hot tub and foot Rx. Hip mobilization exercises I discovered through Men's Health "The Hip Stretch That Helps You Lift More Weight (Plus, It Feels Really Good)" It seems to work, I got immediate relief to my hip and low back.

No volleyball tonight, the opposing team was a no show.

Monday 30

It wasn't a good sleeping night, but I feel OK. The weekend soreness seems to have gone away.
I need to decide about racing this weekend. The 10 miler hurt so bad it's got me gun-shy. If i do race it will only be the 10k.

Gym session - 
Warm up:

1. C2 - 4:44, 1k
2. Hip and calf mobility

Strength:

1. Calf press #180 3/10
2. 2 Circuits push-ups 10, planks, pull-ups 5, dips 5, Australian pull-ups 8
3. C2 - 4:39, 1k
4. Clean press combo #85 3/3
5. Core
6. Nautilus xpload deadlift #90 5, #140 3/2
7. TM walk - 10:00, .53

Yoga with Joan.

Tuesday 31

The best night of sleep I've had in a long time. I didn't even wake up once.
Foot Rx.

Evening run

LMLS. 4.5 miles with strides. Planks.

My feet didn't tolerate this run well, no residual pain but just a bit uncomfortable for most of the run.

Wednesday 1

I didn't sleep as good as last night but I must have gotten enough cause I feel good. I weighed in under 170 for the first time in 2017.
Morning flow - SAM with some additional hip stretching and lumbar mobility exercises. Rolled out my calves and feet.

Evening run

LMLS. 6 miles. Stretch.

The traffic coming out of Oak Ridge was so bad we were not able to make it to Knoxville to run with the Socialites. We ran the Hank's 6 Mile course.

Thursday 2

Morning flow - I rolled out my feet and calves and did some lumbar mobility exercises.

Evening run

LMLS. 3 miles with strides. Stretch.

Hot tub and foam roll before bed.

Friday 3

Morning flow - Foot Rx and rolled out calves.

Volleyball - We won 2 - 0.

Saturday 4

Strawberry Plains 10k 

I was late to register, but I decided early that I wasn’t running the half. I also didn’t change my weekly training plan except on Thursday I ran 3 miles instead of 4.5. I have had a few niggles since Calhoun’s, right calf and left SI.

I slept very poorly last night, hardly got 5 hours sleep. Warm up was good. I ran the first half just under 7:40 pace and was still able to finish strong. I had right calf and hamstring tightness around mile 4.5.

I got a 20 second age group PR and was just 20 seconds over my all-time PR which was 20 years ago.

ONE 22 - 28 (20.8)

Sunday 22

Gym session -
Warm up:

1. TM walk 1-1.5% grade, 10 minutes, .5 miles 
2. Two circuits: pull-ups 4, dips 5, push-ups 10, plank to down dog

Strength:

1. Step through Deadlifts bar + #70 3/4 
2. Incline dumbbell #40 3/8

Core:

1. Monkey bars
2. Core
3. TM walk 1-1.5% grade .3 miles, 6 minutes

Volleyball - We lost 2-0 to the team that beat us in the final last season. Games 11 and 12.

Monday 23

This is a planned easy week. My goal to run only 2-3 days, ride if the weather permits, and do the things my body needs to recovery and get stronger. I still have residual calf soreness from Saturday's race and my low back is not 100%.

Prehab / recovery

Foot Rx. Vinyasa flow.

I opted to not run siting carry over fatigue and soreness from the Calhoun's 10 Miler this weekend.

Tuesday 24

Morning flow
Foam roll and stretch.

Lunch run

The best part about lunch runs other than the sunshine, is having the gym to do my warm up and cool down. The warm up consisted of calf press, 10 push-ups, forward fold walk out to plank, hip flexor stretch, and LMLS. The run was 4 miles easy with 4-5 100m strides. My cool down was 10 push-ups, SAM, and seated calf press.

My body felt good during the run, there were no noticeable niggles or lingering issues from my weekend race. It did take me a bit longer than usual to find my flow. It was a city run which caused a few stops at intersections, I took full advantage of these breaks.

Hot tub and chill.

Wednesday 25

Thursday 26

Foot Rx.

Gym session -
Warm up:

1. 2 circuits of plank to push-ups (10) to down dog to forward fold, pull-ups (4), and dips (5)

Strength:

1. Calf press #160 3/12 
2. Bench #135 5, #145 3, #155 2 
3. Rear delt #50 8, #60 6, #70 4 
4. Squats #135 #155 #175 3/5 

Core:

1. Core and monkey bars

Calf tissue mobilization with the Stick before bed. 

Friday 27

It's my 9-80 Friday YES!. My work week wasn't too bad and I slept pretty good all week. Training this week has been low volume for running but increased ST. I do plan to do a longish trail run after my 9:00 conference call.  

A.M. prehab / recovery

Foot Rx. Vinyasa flow with plank. Foam roll.

North Boundary Loop

LMLS. After working on keeping my left calf and achilles from getting worse my right calf decides to act up. I was able to finish the run without it getting worse but it's sore. I'm working on both now I guess.

Friday night volleyball - Pandemonium had a rough night, we lost 0-2. We were all low energy and had a terrible passing game. I had one rotation at the net where I only got one swing. Games 13 - 14. Fortunately my calf held up.

Saturday 28

Hank's Loop

Before leaving home I did some ROM / flexibility exercises. LMLS with some light jogging. This was the hardest 6 mile run I've ever done. My body complained the whole time. I got through and no runs till Tuesday.

SAM and foam roll for recovery. 

ONE 15 - 21 (38.0) Wanderer's and Calhoun's 10 Miler

Sunday 15

Wow, what a day! The Wanderer's trail race and a 3 set volleyball match (games 6-8). I'm tired.

Wanderers

My splits: 8:10.2, 9:12.5, 7:54.7. The middle mile killed me again. I plan to start a bit easier in my next 5k with hope of managing the middle and end of races better.

I finished second in my age group and 51st male. There was a younger guy trying to pass on the final 100 meters and I was not having it. It was a lot of fun competing.

I'm not sure what's up with the tongue

Monday 16

I was very sore this morning, especially my lower back.

Gym session -
Warm up:

1. C2 warm up
2. Push-ups 2/10
3. Planks

Strength:

1. Squats #115, 135, 155. 2/5
2. Calf press #160 3/12
3. Shoulder press #65 3/6

Core:

1. Pull-ups 2/5
2. Dips 2/5
3. Planks

Recovery

Hot tub, Foam roll and stick. 

Tuesday 17

Prehab / recovery

Foot rx. Yoga flow.

Evening run

LMLS. 6 mile standard loop. 8:46 pace. Stretch.

Wednesday 18

Morning flow - Foot Rx. Foam roll. Shoulder Rx.

XT - RPM Xpress. First workout of the day. My goal was to maintain a sub-140 HR. Did it.

Winter course

LMLS. KTC Social run.

Thursday 19

Pre-race rest, recovery, and prehab.

A.M. - Foot Rx. Foam roll.

Friday 20

Foot Rx.

Volleyball - Tonight was a 2 set match (games 9 and 10).

Saturday 21

Calhoun's 10 Miler

I had 4 goals for today's race. 1) sub 1:20, 2) sub 1:21.07 All American, 3) 1:28.43 previous PR, 4) have fun. I met all four, even went sub 1:19 (1:18.38). My only issue was my left SI. I have thinking about seeing a chiropractor.

Justin got me on the last hill

Post race exhaustion. This is why long races aren't my favorite, the fatigue last all day. 

ONE 8 - 14 (40.7)

Sunday 8

Morning flow

Foot and shoulder Rx. My shoulder has improved slightly.

Haw Ridge run

Push-ups 10. 3/5 LM. 8 mile snowy loop.

Monday 9

Morning flow

Foot Rx. 

Gym session -

1. Push-ups 10
2. Knee extensions 
3. Leg curl
4. Shoulder press
5. Low row single arm 
6. Dumbbell bench single arm
7. Calf press

Bike 9:09, 2 miles

Tuesday 10

Prehab / recovery

Foot Rx. 

Late morning run

LMLS. 4 miles plus 4 x 30 second strides. SAM. Push-ups 10. Pull-ups 7.
Prehab / recovery
Tonight I began a foam roll program which includes rolling IT Band, Quads, Shins, Calves, Hamstrings, and Hips. I also roll my feet out on a tennis ball. The process takes about 7-10 minutes to complete.

Wednesday 11

This morning I weighed in at 171.4. I was a little surprised by this since the past two day's dinners were very hardy.
Morning flow

Foot Rx.

KTC Socialite Winter Course 

I need to chastise myself a little for not doing a warm up before my run. A little over 5 rolling miles.
Prehab / Recovery
Shoulder Rx. Hot tub. Foam roll.

Thursday 12

This morning I weighed in below 170 for the first time in months. Feeling pretty good about how things are going, running and health in general.

Prehab - Foot Rx.

Evening run

LMLS. 2 miles at 8:30 pace. This was just an easy run before dinner, mostly for fun.

Friday 13

Prehab / recovery - Foot Rx. Hot tub. 

Afternoon ride

Third Creek to Neyland greenway ride.

Pandemonium volleyball - We won easily tonight 2-0 (games 4 and 5)

Saturday 14

Morning flow - Foot Rx. Spine mobility exercise. Foam roll and Stick.

CHKM group run

LMLS. 4 miles with 3 x 100m hill strides. 

ONE 1 - 7 (37.4) Calhoun's New Year's Day 5k

Sunday 1

Calhoun's New Year's Day 5k

1 up. LMLS. 22:59 on a slightly long course. 1 down.

Justin beat me for the first time on the road and second time overall. He ran a great race with a 6:45 third mile. I wasn't disappointed in my place; I was 66 overall, 55 male, and 3 in my age group. I was disappointed in my time, especially my third mile.

KTC NYD 5k Splits: 7:03.9, 7:05.8. 7:21.6

Turkey Trot 5k Splits: 7:09.3, 7:02.6, 7:04.9

Monday 2

Post race recovery / rehab - Foam roll. Foot and shoulder Rx.

Afternoon ride

This was a fun ride with a few different components. There were some climbs, speed work, and easy green way.

Tuesday 3

Gym session -
Warm up:

1. C2 4:42 1k

Strength:

1. Bench 115, 135, 155 2/5 1/3
2. Squats 135, 155, 175 3/3
3. Low pulley row single arm 40 1/5, 55 2/5
4. Calf press 140 3/12

Core:

1. Pull-ups 5 
2. Plank

Evening run

LMLS. 6 miles with 4 x 100m strides. Standing SAM.

Yoga - I practiced a couple of hip opening poses before bed.

Wednesday 4

I slept much better, didn't wake up until 4:30 and I napped after that. :)

Recovery / prehab / rehab

Foot and shoulder Rx. Hip opening poses.

Evening run

LMLS. 8 miles. Active stretch. The second toe on my left foot was an issue following this run. Almost feels like I'm losing the nail again. BOO!

Thursday 5

I didn't do a good job last night with recovery. When I got home I watched TV and did a little laundry. I also stayed up past my bedtime and didn't sleep well. On a positive note I added vitamin D to my supplement regimen.

Morning flow - Push-ups 10. Foot Rx. Down Dog.

Before bed flow - Hot tub. Foam roll. Down Dog and hip opening poses. I was in bed by 9:30.

Friday 6

I slept much better. Weight 170.8.

Morning flow - Foot and shoulder Rx. Push-ups 10. Down dog and child poses.

Hill repeats

LMLS and drills. 1 up. 4 x 200m hill repeats. 1 down. Standing SAM. Push-ups 10.

Pandemonium volleyball - We won a very challenging match 2-1. This was one of my best games in a long time.

Saturday 7

This morning we have snow and very cold temps. My morning run is cancelled. ON another note, my left shoulder is wrecked and I don't know why. It was fine when I went to bed, but now I have issues lifting my arm over head.

"Of all the paths you take in life, make sure a few of them are dirt..." John Muir