Road work

More aerobic foundation work. It was hard although I can say I didn't push myself to the max.

2 miles - 15:01 (7:29, 7:32)

6 min rest

1 mile - 7:12

The last mile felt like slow motion, tried to run the last quarter on my toes but lasted only 200m.

Lot's more work to do. Injury still with me but not getting worse.

Return to the track - 11/8/11

I could have done this workout on the street but I decided to hit the track.

It gave me a feeling of being 'back into it' ... although my fitness level is pretty lacking. Beautiful morning on the Dean Hayes Track at 7:30 am., 57º.

Spira training shoes on.

400m warm up, stretching, drills

3 x 800m: 3:23, 3:35, 3:45

400m: 1:30

3 min rest in between all

One day of weights and one day of rest before the next running workout. Can still feel the injury but only when I first start to run. Not much afterward.

Weight is 147.2. I feel heavy.

Sore

The Friday workout, Saturday hike and "Insanity" exercise video has left me a bit sore in the hams this Monday morning, so I'll take today off and return to the track tomorrow for some 800m repeats. Beautiful weather. I could feel the injury a bit more yesterday but it was localized and not bad. Weight is coming off. Haven't been real strict with diet yet.

Weight is 147.6. I need to be careful and take 2 days rest in between running.

Sick stairs

It took only 2 flights up the stadium stairs to realize I'm not the same guy who was running these stairs 4 months and 10 lbs. ago.

I was really excited about returning to the early morning workout routine this morning, so much so that I kept waking up early, like 4:15 am, 5, etc...

But, after arriving at MTSU's Floyd Stadium at 7:30am, I soon found it was 'no picnic.' It was a gray 48º and I began with a brisk 400 around the stadium, probably too brisk. I then did a few drills and hit the stairs. It was much harder than I remember. After 5 stadium stair runs my lungs were burning and I could feel my hip flexors and glutes pumping. I couldn't believe how much more difficult it was than when I ran 20 of these in July. After 8 stair runs, I was a quivering sickly mess and all I could do was manage a 200m cool down jog. I was done in 30 min. The good thing is that my injury is fading. It wasn't an issue. I can still feel it slightly but my Monday run did not aggravate it despite my glutes and hams being sore from the workout.

Here was today:

400m - run on grass

8 stadium stair runs

200m - cool down jog

Later today I will do some resistance bands and upper body.

Weight: 148.0

On Wed after work I stuffed myself at dinner and that was 'the breaking point.' After dinner I weighed 153.6. I ate very light yesterday and after workout this morning I am 148.0 - 5.6 lbs lighter than I was just 36 hrs ago. I estimate I have 10 lbs of excess adipose. My diet has started. I realize I will need to do a lot more aerobics and general fitness if I ever hope to run a 400m race again. I don't want to risk injury by doing more than 2 running workouts a week for at least next week, then I may expand to 3. I have some good workout videos my friend gave me that have aerobic and power components, so I may supplement with these: 'P90x' and 'Insanity.'

The good news is that I can run. My injury is healing.

Goals:

- November: Aerobic foundation, power, and flexibility work

- December: Begin long sprints with spikes on the track

- January: First competition - Jan. 7 - TSU Ed Temple Classic (400m?)

Nov. 1 - THE start

Hitting the road for my first run in 3 months felt weird.

Donning my Spira training shoes, long tights, and support garb, I did a brisk mile run. It felt OK. I could still feel the injury, but just slightly. The run felt moderately hard considering my 151 lb weight. I ran some of it on my toes.

So, here's my first training log of the new season:

1 mile run: 6:55

lunges, dynamic stretches, upper body, lower body resistance bands, Bulgarian squats 2 x 15 w/50 lbs, squat jumps

I still have a long way to go. My diet sucks and I keep saying, "I'll start tomorrow." Well, today is tomorrow. I wanted to do more today, but I'll just be conservative. I won't even do a full sprinter warmup yet. If I don't rush it, it should be at least another month before I put the spikes on and hit the track for some real sprinting.

I need to get into the weight room and also into the stadium for some stair runs and striders on grass. Regarding the on campus parking situation, the only time to do that is before 8 am and it's usually freezing at that time. I'll plan to do that on Fri. Maybe by next week I'll be able to start pushing and get some aerobic foundation work. Right now, I'm in a testing phase. I expect some soreness from this first workout.

Almost there

For the first time in months I can do situps, hanging ab raises, even hold an 'L position' without pain. I'll give it another week to rest and will be on schedule to start running in November. Rest has been the best therapy.

My weight still sucks, hanging around 150.

I look back and see all the posts where I say "time to end the vacation"... "return to fitness"... etc... The fact is that I haven't yet adopted a consistent training and diet regimen.

I'm determined to get my butt going in Nov. I'm in terrible shape but there is still plenty of time before the season gets going.

Hill hikes

Hiking some steep mountain trails in the Smokies is a good way of firing the glutes. I did two consecutive days of vigorous uphill hikes. Slightly sore afterward.

Still on target to begin running once or twice a week in Nov. The injury responds best to rest, so I'm going to take 10 days and rest since I'm busy preparing for a concert and need to focus on that.

Absolutely gorgeous weather in the Smoky Mtns this past several days ... 80º on Mon and Tues.