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.