Week synopsis: Back after a week off. Mo: despite travelling yesterday, pretty strong.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9/24 - 150.4
AM:
- DB Bench x 3
- Good morns x 3
PM:
- db o.h. press x3
- h. l. heel raise x 3
- db tri ext x 3

 9/25 - 150.4
AM:
- chest ups x 3
- supine rows x 3
- 2.2 miles w.
PM:
         
 Week synopsis: Back after a week off. Mo: despite travelling yesterday, pretty strong.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9/17 - 150.4
AM:
- Dumbell Bench x 3
- DB o. h. press x 3
2.2 miles w
PM:
- db triceps x 3

9/18
AM:
- Bb split squat x 1
- Deadlift x 3
- BB good morns x 3
 9/19
 AM
- Russ Twst x 3
- Crunch x 3
- 3.0 miles w/r
PM:
 9/20 - 150.4
AM:
- chest ups x 3
- supine row x 3
- 2.1 mile
PM:
schedule disrupted
by dental appt.
 9/21
AM:
- bb bench x 3
- bb curl x 3
- bb o. h. press x 3
PM:

 9/23
AM:
- chest ups x 5
- split squats x 1
- supine rows x 5
- deadlift x 3
PM:
- Russ Twist x 3
- Crunch x 3
- DD curls x 5

 Week synopsis: Back after a week off. Mo: despite travelling yesterday, pretty strong.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday


 

Colorado

 

 

Colorado 

 

 

Colorado 

 

 

Colorado 

 

 

Colorado 

 

 

Colorado 

9/16 - 150.4 lbs
AM: (3 s. rests)
- chest ups x 5
- heel raise x 3
- supine rows x 5
- dumbell arm curl x 5
PM:
- Abs x 3

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    9/5 - 150.4
AM:
- chest ups x 3
- supine rows x 3
- 2.2 miles w.

 9/6 - 150.4
AM:
- bb bench x 3
- bb curl x 3
- bb o.h. press x 3
- 2.2 miles w.
PM:

 

 

 

Colorado 

 

 

Colorado 

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8/27 - 149.4
AM:
- split squats x 1
- dead lifts x 3
- db o. h. press x 5
- 2.0 miles

 8/28 - 149.4
AM:
- 2.0 miles
- heel raises

 8/29 - 149.4
AM:
- chest ups x 3
- supine rows x 3
- 2.0 miles w
PM:
- abs

 8/30
AM:
- barbell bench x 3
- bb o.h. press x 3
PM:
- superset: bb biceps&triceps x 3

 8/31 - 149.4
AM:
- slit squats x 1
- deadlifts x 3
- good morns x 3
- 2.0 miles w
PM:

 9/1 - 149.4
AM:
- chest ups x 6
- supine rows x 5
PM:
- db biceps x 5

 
 Week synopsis: Mo. my PF's were unusally sore. Tu, We, asymptomatic.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8/20 - 149.4
AM:
- chest ups x 3
- supine rows x 3
- 2 miles w.

 8/21 - 149.4
AM:
- barbell bench x 3
- bar curl x 3
- 2 miles w.
PM:

   

 8/24 - 151.0
AM:
- split squats x 1
- dead lifts x 3
- 2 miles w.

 8/25 - 149.4
AM:
- 4.0 miles (w)
PM:
- chest ups x 5
- good morns x 3
- supine row x 5
- abs


 8/26
AM:
- dumbell bench x 5
- db curl x 5
- heel raises x 3
- 2.0 miles w

 Week synopsis: Week 6: Mo. my PF's were unusally sore. Tu, We, asymptomatic.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/13
AM:
- chin x 3
- supine row x 3
8/14
AM:
- barbell bench x 3
- bb o. h. press x 3
PM:
- bb curl x3
 8/15
AM:
- split squats x 1
- deadlifts x 3
- calf raise x 3
   8/17 - 150.8
AM:
- chest ups x 5
- supine row x 5
PM:
 

 8/19 - 149.8
AM:
- split squats x 1
- dumbell bench x 5
- deadlifts x 3
- db o.h. press x 5
- 4.2 miles
PM:
- db oh triceps ext x 5
- abs.

 Week synopsis: Week 5 of just walking. PF's improving.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8/6
AM:
- barbell pull
- 2.0 miles (w)

8/7
AM:
- barbell push
- bb curls
PM:
- 2.0 miles w

 8/8
AM:
- split squats x3
- deadlift x 3
- calf raise x 3
- 2.0 miles w

   8/10
AM:
- chins x 5
- sup row x 5
- 2.0 miles
PM:

 8/9
AM:
- 4.2 miles w
PM:
- db bench x 5
- db oh press x5
- db biceps x 5

 8/12 - 150.8
AM:
- split squats x 1
- deadlift x 3
- calves x 3
- db triceps x 5

 Week synopsis: Week 4 of just walking. PF's improving. Tried r/w on Sunday. Set myself back.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/30

7/31
AM:
- 2.0 miles (w)
- barbell pull

 8/1
AM:
- bb push x 3
- biceps x 3
- abs
 8/2
AM:
- split squat x 1
- deadlift x 3
- 2.5 miles (w)
 8/3
AM:
- chin x 3
- sup rows x 3
- abs
 8/4 - 150.8
AM:
- 5 miles w
- db bench x 5
- db oh press x 5
- db curl x 5
 8/5
2 miles r/w
 Week synopsis: Week 3 of just walking. PF's improving.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/23
- barbell push


7/24 - 150.4
- Legs

 7/25
- abs
- db triceps

 7/26
AM:
- dumbell pull x 4
- supine pull x 4
- 2.1 miles (w)
PM
- db biceps x 3

 7/27
PM:
- db bench x 3
- db o.h. press x 3

 7/28
AM:
- 4.3 miles (w)
PM:
- db o.h. tri ext x 3
- abs x 3

 7/29

 Week synopsis: Week 2 of just walking. PF's improving.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/16 - 150.4
AM:
- barbell pull
- legs
- 2 miles (w)

 7/17
AM:
- barbell push
- 2 miles (w)
PM:
- bar triceps ext.
- abs

 7/18
AM:
- dumbell pull
- supine pull
- 2.1 miles (w)
PM:
- db curls

 7/19
AM:
- db bench
- db oh press
- 2miles (w)
PM:
-

 7/20 - 150.4
AM:
- db tri ext
- legs
- 2 miles (w)
PM:

 7/21
- 3.1 miles (w)
 7/22
- 4.5 miles (w)
- Bb pull
- Bb biceps
- abs
 Week synopsis: Cutting back to 2 mile runs. The R/W scheme still too stressful on my PF. If you can't run, walk.
Monday Tuesday Wednesday Thursday Friday Saturday 7/14 (1 wks) Sunday 7/15

Tired/Rest

7/10 - 150.4
- AM: Dumbell Pull
- PM: Biceps
- 2 miles

 7/11 - 150.4
- AM Dumbel push
- PM: Triceps, Abs
-  2 miles (w)

9/12
- AM: barbell pull
- Legs
- PM Biceps
- 2 miles (w)

 7/13
- 2.0 miles

 7/14
3.1 miles

 3.1 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday (2 wks) Sunday

7/2 - 150.4 lbs.
- Dumbell Pull
- Legs
- Abs

 7/3 - 150.4 lbs
- Dumbell Push
3.0 miles (r/w)

 7/4
- 3.0 miles (r/w)

 7/5
- barbell pull
- legs

 7/7
- 3.0 (r/w)
 7/8 - 150.4 lbs
- barbell push
-

 7//9
- 12.2 (r/w)

 Week synopsis: Mo: quite tired. Had to drop 7.5 lbs on my dumbell bench to handle the weight. Much weaker in all upper body movements.
Monday Tuesday Wednesday Thursday Friday Saturday (3 wks) Sunday

6/25
- Dumbell Push
- Abs
- Triceps

 6/26
- 3.5 miles

 6/27
 Tiredness dogging me. Day off.
 6/28
- 3.0 miles
- Barbell Pull
   6/30
- 3.0 miles (r/w)
- barbell push
 7/1
- 10 miles (r/w)
 Week synopsis: Well, if I can't run real distance, I'll walk it. Tried walking over the weekend: it went really well. After Sunday's 6.3 miles, my feet feel better than ever. Feet felt so good on Mo, that I ran 3 on Tu. We'll see. Ran again Friday and Saturday.
Monday Tuesday Wednesday Thursday Friday Saturday (4 wks) Sunday
6/18 - 150.4
- Dumbell Pull
- Legs
- Biceps

 6/19 - 150.4
- Dumbell Push
- 3 miles
- triceps

 6/20 -
- Barbell Pull
-
 Overslept.  6/22
- 3.0 miles
- abs
 6/23 - 150.4
- 3.0 miles

 6/24
- 6.78 walk
- Dumbell Pull
- Legs
- biceps

 Week synopsis: Mo: very encouraged by the lack of soreness in my PFs. Been stretching calves as well as my feet. However, feeling stress at max extesion of heel raises. We: sore after yesterday's run, was sore all day yesterday, too. Skipping legs today. Th: trying Super Feet with my run. The super feet were a really bad idea. Feet sore all day Th and Fr.
Monday Tuesday Wednesday Thursday Friday Saturday (5 wks) Sunday
6/11
- FB Dumbell
- Legs
6/12
 6/13
- dumbell arms
- 2.75 miles
 6/14
- UB barbell

 6/15
- arms
- 2.75 miles

 6/16
- 3.0 walk
 6/17
- 6.3 walk
- Abs
 Week synopsis: PF sore after Tu run. After Th. feet and legs achy. I was surprised on Friday: my legs felt like I had done deadlifts and run relatively long the day before. I'm wondering how much of this is stemming from work-related stress.
Monday Tuesday Wednesday Thursday Friday Saturday (6 wks) Sunday

6/5
- Dumbell Pull
- 2.0 miles
 6/6 - 148.2
- Dumbell Push
- Legs
- Arms
 6/7
- 2.0 miles
- abs
 6/8
- Barbell pull
- calves

 6/9
- 2.75 miles

6/10
- 3.0 miles.
 Week synopsis: 22 weeks from the MCM. PF doing better this week, after 2 runs. Stretching calves and soleus more. Starting daily PF stretch as the morning coffee brews.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Sloth
5/29 -
- FB Dumbell
- Legs
5/30 - 148.2
- dumbell arms
- 3.1 miles

 5/31
- 3.1 miles
- abs
 6/1
- barbell FB
- legs

 6/2
- 3.1 miles
- arms

 
 Week synopsis: Substantially increased soreness after my Friday run. Really didn't make sense since I was fine after my Wednesday run. This broke my morale and didn't do anything for 3 days. No good.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/21 - 149.2
- Dumbell FB

 5/22 - 148.0
- arms
- abs
- 3.0 miles

 5/23
- 3.7 miles
 5/24
- FB Barbell
- Legs
 5/25
- 3.0 miles
 Sloth  Sloth
 Week synopsis: After Wed, PF's sore 24 hours. Eventually, I had to cut way back. Was trying to make up for missing Tuesday. Stupid step up in run distances.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/14
- dumbell pull
- legs

 5/15
- T storms all around
- arms

 5/16
- 5 miles
 5/17
- Barbell pull
- Legs
 5/18
- 5.0 miles
 

 5/20
- 3.0 miles

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/7
- dumbell pull
- deadlifts
 5/8 - 149.4
- dumbell push
- biceps
- 2 miles

 5/9 - 148.4
- legs
- triceps
- abs
- 2 miles

 5/10
- 3 miles

 5/11 - 148.2
- barbell pull
 5/12
- barbell push
- biceps
- 3.0 miles
 5/13
- 6.1 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/30 - Full moon
- Dumbell Pull
- Legs
5/1 - 150.9 lbs
- Dumbell Push
- bicepts
- 1 mile

 5/2 - 148.6
- triceps
- legs
- 1 mile

 5/3 - 149.2
- barbell pull
- 1.5 mile
 5/4
 Rest
 5/5 - 149.2
- barbell push
- arms
- 1.6 miles
 5/6 - 149.2
- 4.0  miles
- (~ 3.5 hours of yard work)
 Week synopsis: Left foot sore after the 3-miler.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/23
4/24 - 151.2
- dumbell push & pull
 4/25 - 149.6
- dumbell shoulder press
- arms
- abs

 4/26 - 149.2
- legs

 4/27 -
- barbell pull
- abs
 4/28
- barbell push
- biceps
 4/29
- 3.0 miles
 Week synopsis: Not even counting the weeks taken off from running. It would be too depressing. Both heels are so close to 100% again. Been good about doing strength training, particularly leg work. It is surprising to me, that heels can be too sore to run on, but tolerate weighted heel raises.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/16 - 149.2
-  Dumbbell Pull
- Abs
4/17- 149.2
- Dumbbell Push
-  Biceps
 4/18 - 149.2
- Legs
- Triceps
 4/19
- Barbell Pull
- abs
 4/20
- Barbell Push
- biceps
   4/22
- legs
- abs
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

4/9 - 148.6
- dumbell pull
- biceps
- abs.

4/10 - 148.6
- dumbell push
- triceps
 4/11
- legs
- abs
 4/12 - 148.6
- barbell pull
- biceps
 4/13 - 149.2
- barbell push
- abs
 4/14
- Legs
- triceps
 4/15
 Week synopsis: Probably turned an ankle on 3/28, straining my tibialis anterior. Thought it was a pinched nerve, but by Saturday it had mitigated enough to reassure me..
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 3/27
- barbell push
- quads
- abs
- 1 mile
 3/28
- barbell pull
- calves
- arms
- 1 mile

 3/29
- barbell push
- (skip quads: drop foot)
-

 3/30
- 1 mile
 3/31
- dumbell pull
 4/1
 Week synopsis: Cancelling all running because of on-going PF issues. These were probably caused by inadequate neutral support shoes.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/19
- barbell pull
- calves
- arms
 3/20
- barbell push
- quads
 shovelled snow  3/22
- dumbell pull
- calves
- arms
- abs
 3/32
- dumbell push
- quads
   3/25
- barbell pull
- arms
- abs
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/12 - 148.4
- 4.1miles
- abs

 2/13
- dumbbell
- legs

         
 Week synopsis: Legs tired on Friday, backed off on deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/5 - 148.2
- barbell,
- arms
 2/6
- 3.3 miles
- abs
 2/7
5.0 miles
 2/8  2/9
- 5.0 miles
 2/10
- 5.0 miles
 
 Week synopsis: Legs tired on Friday, backed off on deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/29

1/30
- barbell
- legs
1/31 - 149.6
- 4.0 miles
- abs
- arms
2/1 - 149.6
- 5.4 miles   0.1x3
2/2 - 149.6
- dumbell
- legs
2/3  149.6
 legs sore from Th.
and Fr.
 2/4 - 149.6
- 12.0 miles
- abs

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/22
1/23
- barbell
- legs
1/24
- 4.5 miles
- arms
- (abs)

 1/25
- 5.0  miles
- abs

 1/26
- dumbell
- legs
 1/27
- 5.1 miles
 
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/15
- dumbell
- legs
- abs
01/16
- 5.0 miles
- arms

01/17
- 3 miles (snow)
- abs

01/18 - 150.4 lbs
- Rest day. Tired.
 01/19

 1/20
- 5.0 miles

 1/21

 Week synopsis: 01/07: worked legs too hard. Sore for the next 2 day. Lifted on 1/10, after DOMS diminished.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/08
Leg DOMS

01/09
Leg DOMS/Ice

 1/10
- barbell, arms
- legs

 1/11
-  4.6 miles

 1/12
- 1.0

 1/13
- 5.0 miles
 1/15
- 10.0 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/01
- 5.35 miles
01/02

 01/03  01/04
- Barbell, arms
- Legs
 01/05
- 5.2 miles
 01/06
- 5.1 miles
 01/07
- Dumbell
- Legs
- Arms