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)