8/31/14 to 6/7/15

sept- started getting in decent shape, won a race.

oct- had some good efforts, a lot hard 10 milers, no track workouts

nov- ran 10 mi in 62. that was as good as it got. wiped out on the trails and banged my knee on a rock. knew it would be a bone bruise. took a few weeks off, but it wasn't enough.

dec to feb-  once i started coaching hoops i ran about 5 times during the winter. just didn't feel like it. kept lifting a lot but was getting bored with it.

march- totally bored with lifting, not doing much of it. started running with 3 miler just under 24min. it was not easy. ran 9 times, total of 33 miles. improved to running 3 miles in 19 min. really enjoyed what i was doing. got a lot faster even though i wasn't running a lot. i was also starting to get better at bowling. got a new ball and it made a big difference.

april- ran 15 times, 90 miles. best runs were 5mi in 33 and 7 in 46. we won the bowling league, won some $$$$. average was up to 192 the last 2 months.

may- ran 4 days a week, 121 miles. best run was 10mi in 67.

6/1 to 6/7 ran 32 miles. best runs were 10 on the railbed in 64:40 and the westmoreland 4 mile race (got 3rd 24:56  really tough course, my 2nd best time.)

6 30 to 8 30

178 miles, 9200p, 30500c
Started running more but haven't been lifting as much. Got lazy with the updates.

6 2 to 6 29

6 2 to 6 8
mon 200p 800c
tues 100p 400c
weds 200p 800c curls
thurs 200p 800c incline bench
fri 100p 400c pullups 12 14 14 13 12
sat 6 miles 100p 400c
sun 200p 600c curls
1100/4200

6 9 to 6 15
mon 200p 600c incline bench
tues 3 miles
weds 200p 600c curls
thurs 200p 600c pullups 13 14 15 14
fri 4 miles 200p 600c
sat 7 miles 200p 800c
sun 8 miles
22 miles 100/3200

6 16 to 6 22
mon 4 miles 200p 800c
tues 5 miles
weds 200p 800c
thurs 5 miles 100p 400c
fri 200p 800c
sat 100p 400c
sun 200p 800c pullups 12 13 13 12
14 miles 1000/3200

6 23 to 6 29
mon 2 miles 300p 800c incline bench
tues 100p 400c shrugs
weds 3 miles 100p 400c
thurs 200p 800c
fri 200p 800c
sat 15 miles
sun 200p 800c
20 miles 1100/4000

5 12 to 6 1

5 12 to 5 18
mon 200p 800c pullups 10 12 10 10
tues 3 miles
weds 200p 600c
thurs 6 miles
fri 200p 800c
sat 200p 600c
sun 200p 700c
1000/3500

5 19 to 5 25
tues 100p 400c
weds 200p 800c
thurs 200p 800c curls
fri 8 miles
sat 300p 800c
sun 200 p 500c
1000/3300

5 26 to 6 1
mon 200p 600c
weds 200p 600c
thurs 100p 400c pullups 12 13 14 13 12 10
fri 10 miles
sat 200p 400c
sun 300p 800c
1000/3000

3 17 to 5 11

longest post in a while, had it all written down just didnt feel like typing it all. been slacking on running too, but not on lifting

3 17 to 3 23
mon 200p 800c dips
tues tweaked my neck really bad cant move it at all
fri 200p 800c curls
sat 300p 1000c incline bench
sun 6 miles 300p 700c pullups 10 10 10 10
totals 1000p 3300c

3 24 to 3 30
tues 300p 800c
weds 200p 800c incline bench
fri 300p 800c dips
sat 300c 800p incline bench
sun 300p 800c
totals 1400/4000

3 31 to 4 6
mon 200p 800c pullups 10 12 12 10
tues 200p 800c curls dips
weds 200p 600c shrugs incline bench
fri 200p 600c
sat did the big river half marathon. it was a great course, all single track. i was not trained for this at all but i was able get it done. its good to know i can still run for 2 hours even when im not in shape.
sun 300p 800c pullups 5x10
1100/3100

4 7 to 4 13
mon 200p 800c dips
tues 100p 400c
weds 4 miles 100p
fri 100p 400c
sat 300p 600c curls
sun 200p 800c
1000/3000

4 14 to 4 20
tues 200p 800c 2 miles
weds 200p 600c pullups 10 10 12 10 10 rows
fri 200p 600c, 2 miles workout at practice 8-2-2-1-1-1-1 did the 800 in 242, a 6th grade kid on my team did it in 241
sat 200p 600c
sun 200p 600c
1000/3200

4 21 to 4 27
mon 200p 600c
tues 100p 400c spread about 25 bags of mulch, lower back is sore
weds 300p 1000c
thurs 200p 800c
fri 300p 800c
sat 300p 1000c
sun 200p 700c
1600/5300

4 28 to 5 4
mon 300p 800c curls dips
weds 200p 700c
fri workout at practice 8-8-2-2-2-2-2 253 252 33 34 33 32 32 200p 600c incline bench
sat 100p 400c
sun 200p 600c pullups 4x10
1000/3100

5 5 to 5 11
mon 8x200 33sec 200p 800c
tues 100p 400c
weds 100p 400c
thurs 100p 400c
fri 3 miles 200p 600c
sun 300p 600c
1000/3200

3 10 to 3 16

mon 300p 800c curls
tues 200p 800c incline bench
weds 300p 800c
thurs 200p 600c bowling 186 186 208 170 201 172 215
fri 200p 600c basketball
sat 6 miles 300p 700c pullups 10 12 12 12 12 10
sun 300p 700c
totals 1800p 5000c

2 17 to 3 9

2 17 to 2 23
mon 300p 800c
tues 200p 800c dips
weds 300p 800c pullups 10 12 12 12 12
thurs 300p 800c curls
sat 200p 800c
sun 200p 800c
1500p 4800c

2 24 to 3 2
mon 300p 1000c
tues 200p 800c
weds 5 miles
thurs 300p 800c
fri 5 miles
sat 200p 800c curls incline bench
sun 10 miles 200p 800c
20 miles 1200p 4000c

3 3 to 3 9
mon 300p 800c pullups 5x10 rows
tues 200p 800c dips
weds 200p 800c curls
fri 200p 800c
sat 200p 800c
sun 200p 800c pullups 10 12 15 12 10
1300p 4800c