5/31/09

Rest Day

Less than a week till Congress Avenue Mile

Weekly Mileage: 11 Miles

5/30/09

Spikefest Volleyball tournament all day. Worn out by the sun with minimal running. No actual distance running. Got burnt pretty bad by the sun. Will defiantly need aloe lotion


Weekly Mileage: 11 Miles

5/29/09

Rest from running today.

5 sets of dumbbell bench press at 35 pounds. 200 crunches broken up into 8 sets of 25, 3 sets of curls


Weekly Mileage: 11 miles

5/28/09 Continued

Well today was supposed to be a rest day without running. But at Lukes' Locker on Thursdays we have a run that is led by one of the employees and I forgot that it was my turn and I was the only one with clothes and shoes in my car. Today there were only 2 people to run with and one was a beginner. We ran 3 miles at about 10 min mile pace. Unfortunately the only shoes I had with me were my old racing flats. Fortunately I'm a pretty efficient runner so nothing hurts.

Today: 3 miles

Weekly Mileage: 11 miles

5/28/09

Rest Day

Feeling pretty good, upper body is a bit sore and so are my abs.

Weekly Mileage: 9

5/27/09

Today I had a weird, random workout

I started out in the weight room doing 2 sets of 25 crunches and then 5 pull ups during the rest. Then I did 2 sets of 25 crunches and used 30 lb dumbbells and did a bench press type movement, then I did another 2 sets of 25 crunches and used 35 lb dumbbells.

My teammate needed pacers for his workout and asked for my help so I rabbited him for a bit. His workout was 4 x 1000m at 75 seconds, 72 seconds, 70 seconds, and 68 seconds for each 400 m.

What I did was pace the second 400 of each 1000 m. So I ran 4 x 400m at 75, 72, 70, 68. During each rest I did 10 push-ups. I also ran a 800 warm up and a 400 cool down and strides. So about 2 miles

Then played some serious ultimate frisbee. A lot of sprinting and constant running. Wore me out.
played for about 2 hours.

Rest day tomorrow

Weekly Mileage: 9

5/26/09

4 miles easy. Didn't have my watch with me so Im not sure of the time. 4 x 150m strides . Felt pretty good.

3 x 10 push ups, 60 sit ups, 50 v-ups, 3 x 20 crunches, 3 x 10 x 55 military bench press


Weeks Mileage: 7.25

5/25/09

3.25 miles in 24 min. First mile at 8:30, second at 7:45, last half mile 6:00. Felt really smooth, nice turn over. Not too sore.

60 sit ups, 20 push-ups, 50 v-ups, 15 push-ups, 30 bench press crunches, 30 crunches, 10 push-ups, 20 large and small switches, 10 push-ups, 5 pull ups

struggled with the push-ups, my arms are really sore now. First part of the abs were a little hard because I haven't done a full set of abs in awhile. Feeling good.

Less than 2 weeks till Congress Avenue Mile

Weeks Mileage: 3.25

5/24/09

Rest Day

30 push-ups 3 x 10

Upper legs are very sore.

5/23/09

Today was my first day back from running. I ran about 5 miles at around 8 min mile pace. My legs felt pretty dead. Had to stretch a lot afterward.

30 push-ups, 3 x 10

Overall, not that bad. Glad to be running again.

5/22/09

Just did 50 push-ups; 10 sets of 5 reps with about 20 seconds rest in between.

Stayed active. Played some basketball and did some running around. Last day of my break. Tomorrow I start my Summer Training for DBU.

5/21/09

Today I started out with push-ups again but something just a bit different. I did 6 sets of 5 push-ups with about 20 seconds rest in between.

Full ab workout

Bench: 3 x 10 x 90

military with 25s

5/20/09

Today I tried something that a coworker suggested because I am very weak at push-ups. He told me that I should work on them by doing a pyramid, meaning that I do 1 push-up, 10 sec rest, 2 push-ups, 20 sec rest, and so on till you reach 5 or 10 or however many you want to do and then back down to 1 push-up. Since I have never been very good a doing a true push-up, I started off going up to 5 and back down. This had me do 25 push-ups (which is a lot for me). I am going to try and do this every day and see where it takes me and how much I improve.

Besides that I did a full ab workout

60 sit ups, 50 V-ups, 30 Bench press crunches, 30 crunches w/ feet in air, 40 leg switches big and small, and 1 min Bridge.

I also did some light curls and worked on pectorals.

5/19/08

benched: 3 x 4 x 135

military: 10 x 45, 10 x 55, 10 x 65

pull ups: 3 x 5

upside down crunches: 5 x 40

worked on chest with 25 pound weights 3 x 10

5/15/09

Today I benched 10 x 95, 8 x 115, 6 x 135

3 x 10 x 45 curls

3 x 10 x 45 pulled to chin

and a few other things and abs

5/14/09

Today I worked on my upper abs and shoulders. I did upside down crunches on a machine, 25 x 6, then did regular sit ups, 50, push ups, 10 x 6, and then did pull ups, 5 x 3. (Im working on Upper body strength because I am very weak when it comes to my arm)

5/13/09

Today is the first time I have done something active since my break has started. Today I was in the weight room working on strength and building muscle mass because in season I usually only do core workouts with push ups and other strengthening exercises. Today I started off on bench with 115 (give me a break, I'm a distance runner) and did 10 reps. Then went up to 125 with 7 reps and then to 135 with 5 reps. I then did a few other exercises like bar lifts, barbells, and other things I do not know the name of. Nothing sore yet. Hope that changes because that will mean I did it right

2 Weeks Pain Free

I have just ended my Track season and I will now take a 2 week break before I start up again getting ready for Cross Country season at Dallas Baptist University.

June 7th I will be running in Congress Avenue Mile. Look forward to updates