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)