February Stats

February Stats

RUNNING - 80.5
RACES - None
CYCLING - 73.8
ALL ACTIVITIES - 158.5
VOLLEYBALL - 9-10 (Games YTD 37)
STRENGTH SESSIONS - 6

TWO 26 - 28

Monday 26

Core Session
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, and hollow hold

Track Session

LMLS. 1.8 up with drills and strides. 8 x 400m (1:50.4, 1:54.3, 1:50.4, 1:51.6, 1:44.4, 1:44.4, 1:40.1, 1:39.7). 2.15 down. This was a great workout, hard but not too hard.

Recovery
Foam roll and trigger ball

Tuesday 27

I have a little flare up with right knee. 

ROM/mobility
Foot Rx, hip flexor, and adductor stretch

Gym Session
Balance disk
Planks
Free Motion eccentric calf #160 #120
Hammer Kneeling hamstring #30
Paramount hip extension #175
dumbbell shoulder press #30 #35 #40
Atlantis squat #180 #270 #360
Nautilus Compound Row #140 #155
Free Motion Dual Cable chest press #22.5 #25 #27.5

Average Joe's volleyball: We won 2-1 tonight against Vlad's team. We fell behind by 11 in game one and rallied to win 25-20. It was a great comeback. We lost the second game, then held on to win the third. (Games YTD 37)

Wednesday 28

I'm traveling to Atlanta today for CDC meetings. I hope I can get my run in this evening.

Atlanta Run

Running in Atlanta wasn't much fun. 

TWO 19 - 25 (61.3)

Monday 19

Track Session

LMLS. 1.25 up. 8 x strides and drills. 12 x 200m (49.8, 50.0, 48.9, 50.1, 49.6, 49.1
48.4, 48.7, 48.3, 48.9, 49.3, 48.3; average = 49.1) with 200m IR. 1.25 down

Gym Session
Free Motion eccentric calf #140 #160 #120
Hammer Kneeling hamstring #30 R #20-30

Paramount hip extension #160,
Dumbbell shoulder press #30 #35 #40
Atlantis squat #180 #270 #360
Nautilus Compound Row #140
Atlantis Chest #180

Tuesday 20

I'm below 170 for the first time this year. 

Core Session
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, and hollow hold

Evening Ride

Easy peasy greenway/road ride

Average Joe's volleyball - After a little initial drama we won 3 - 0 against a team that beat us 1 - 2 a few weeks ago. I think they are the number one team. (Games YTD 32)

Wednesday 21

ROM/mobility

Hip flexor and adductor stretch with foam roll and trigger ball work

Evening Run

LMLS. 5 miles easy (evening running is not as easy as morning running) 8:51 pace

Thursday 22

ROM/mobility

Hip flexor and adductor stretch with foam roll and trigger ball work

Evening Ride

I went for a post thunderstorm ride down the turnpike.

Friday 23

Core Session
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, and hollow hold

Massage therapy, my sore spots are fewer

Evening Ride

Riding loops around Cherokee Blvd

Saturday 24

Morning Moves

Foam roll and foot roll. Hip flexor and adductor stretch

Long Run from Lululemon

8 miles at 8:53 pace

Sunday 25

Morning Walk in the Woods

Pandemonium volleyball. I started playing with Pandemonium on June 12, 2016 and today was my last games. We lost in the second round of the tournament 0-2. (Games YTD 34) It was a good run. we won several league titles but no tournament titles. 

TWO 12 - 18 (39.2)

Monday 12

Core Session
Single leg squats, planks, superman, hip abduction,  clams, bridge, hollow hold, and eccentric calf

Gym Session
Foam roll (calf and hamstring), hip flexor stretch, balance disk 30s, Free Motion eccentric calf, Hammer Kneeling hamstring #30, Paramount hip extension #145, Atlantis squat #180 #230 #250, dumbbell shoulder press #30 #35, dumbbell row #50, dumbbell bench #50

Cross Training
Elliptical 25 minutes ~2 miles
Spin 25 minutes ~6 miles

Hip flexor stretch and trigger ball

Tuesday 13

Hip flexor stretch and trigger ball

Morning Run

LMLS. 5 miles easy 8:53 pace. I really enjoyed running in the early morning dark, even with a little rain. My knee and achilles held up very well. Stretch

Core Session
Single leg squats, planks, superman, hip abduction,  clams, bridge, hollow hold, and eccentric calf

Average Joes volleyball. We won 2-1 and played much better. We started slowly, lost game one, and came back. This team usually folds after a bad stretch. (Games YTD 26)

Wednesday 14

Rest day (much needed).

Thursday 15

Morning Run

LMLS. 5 miles easy 8:43 pace. No right knee or left achilles pain. I felt a couple twinges in my left hamstring early but nothing too bad. Overall morning run two was a great success. Stretch

Core Session

Single leg squats, planks, superman, hip abduction,  clams, bridge, hollow hold, and eccentric calf

Levitate Test Run
The shoe was about a half size big. The upper was awesome. The sole was just the right amount of plush. It didn't grip good at all on wet pavement.

Friday 16

Lunge, dragon, and reclining bound angle. Trigger ball

Spin
50 minutes

Saturday 17

Lunge, dragon, and reclining bound angle. Trigger ball

Longish Run

LMLS. 6 miles at 8:54

Sunday 18

Ijams Hike

Pandemonium volleyball. We won a round 1 match 2-1. (Games YTD 29)

What I Want To Accomplish In 2018

Improve eating habits

- eat salads before dinner
- work toward eliminating sugar

- practice portion control

Get healthy enough to run

-

Run more easy miles

- work my way back to running 5 days / week

- get my long run up to 12 miles

Make appointments with my doctor

- Dr. Henderson (done)

- Skin Wellness Center (done)

- find a new GI doc

Begin a vitamin regime

- review
(Celadrin, Fish Oil, L-Glutamine, Magnesium, C, E, Whey Protein, Zinc)
(Caffeine, BCAA, Glutamine, Probiotics, L-Caritin, Calcium, Fish oil, C, E)
(Creatine, Fish oil, Iron, multivitamin/multimineral, Powdered greens, D, Whey protein)

Understand what is meant by mindful meditation

Run healthy

- stretch 15' daily

- be more mindful of post race and workout recovery

Strength train

- strength train 2 times a week

- lift after hard workouts

- incorporate olympic lifts

TWO 5 - 11 (29.7)

Monday 5

Core Session
Squats, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf

Track Session

LMLS. .75 up. Drills and strides. 6 x 400m (1:46.5, 1:44.0, 1:44.7, 1:38.6, 1:40.1, 1:40.7) .75 down. Stretch.

Ice and rolling

Tuesday 6

Core Session
Squats, shoulder ER and horizontal abduction with tubing, push ups, planks, superman, clams, bridge, and hollow hold

Feeling pretty good this morning

Gym Session
Foam roll, Calf, hamstring, and hip flexor stretch, Hammer Kneeling hamstring #30, Nautilus leg extension #35, Life Fitness pulldown #100 #120, eccentric calf, Nautilus Abdominal #110, shoulder press #65 #85, dumbbell row #40, dumbbell bench #40, Paramount hip extension #130 #145, balance disk 30s

Average Joe's volleyball: We lost convincingly 0-3. There was a stretch between games 1 and 2 that I was out and the other team went on a 15-0 run, after that we were wrecked and looked very bad. (Games YTD 21)

Post game rolling

Wednesday 7

Foam roll and stretching

Easy Run

LMLS. SLDL. 4 miles easy. 8:56 pace. Stretch.

Yoga with Heather

Thursday 8

Core Session
Single leg squats, shoulder ER and horizontal abduction with tubing, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf

Easy Run

LMLS. 2.5 miles easy. Stretch and rolling

Recovery - hot tub and ice

Friday 9

My weight was down to 171.4.

Core/Strength Session
Single leg squats, shoulder ER and horizontal abduction with tubing, dumbbell shoulder press, lateral raise, and rear delt, goblet squat, push ups, planks, superman, clams, bridge, hollow hold, and eccentric calf

Massage therapy. The issue behind my knees is still there. The left is still worse than the right.

Easy Ride

Saturday 10

6 Miles Easy

LMLS. 6 miles at 9:00 pace. Stretch. My knee tolerated well, but my achilles acted up near the end. 

Sunday 11

3 Miles Easy

I didn't wear my knee sleeve and that was an issue. My achilles also gave me trouble. I've changed my schedule to 3 days / week with 4 cross training days. 

Pandemonium volleyball. We started good in game one up 7-1, before losing 20-25. We didn't show up in game 2. (Games YTD 23)

TWO 1 - 4 (21.9)

Thursday 1

30 Minute Lunch Run

Squats, LMLS. 8:45 pace. Stretch.

Friday 2

Gym Session
Bike 20 minutes 5.5 miles
Calf, hamstring, and hip flexor stretch, Hammer Kneeling hamstring L #30 R #20, Nautilus Abdominal #110, Nautilus leg extension #35, Paramount hip extension #115 #130, eccentric calf, Life Fitness pulldown #100 #120, push press #85 #95 #105, Atlantis squat #180 #250, dumbbell row #40, dumbbell bench #40, balance disk

Saturday 3

Strawberry Plains Long Run

LMLS and SLDL. 8:57 pace. Post run stretch, hot tub, and rolling. 

Sunday 4

Core Session

Squats, push ups, planks, superman, clams, bridge, and hollow hold