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)