C2 Rower - Intervals
1:40 Work to :20 Rest
3280 Total Meters Covered
Quick workout, back to work tonight
5/29/11
5/26/11
5 - 26 Strength Training Upper Body
Warm up -
Hand Stand Push ups - 3x3
Muscle up Practice
KB snatch # 55 - 5x5 each arm
Awkward Tree Pull ups - 3x12
Ring Dips 3x10
KB Press - # 25 3x10 each side
L- Sit work on rings and from the hang position. Used the tuck position
Good little upper body workout. Really starting to like KB's. May investigate this more in the future
Hand Stand Push ups - 3x3
Muscle up Practice
KB snatch # 55 - 5x5 each arm
Awkward Tree Pull ups - 3x12
Ring Dips 3x10
KB Press - # 25 3x10 each side
L- Sit work on rings and from the hang position. Used the tuck position
Good little upper body workout. Really starting to like KB's. May investigate this more in the future
5 - 25 Run
Planned to run longer, life got in the way. Impending questions about my foot are dominating my mind. Podiatrist appointment in a few weeks, preliminary phone call to their office say to stop running. One doctor says stop the next says run............... There is the possibility of 4-6 weeks in a cast with steroid injections. SO do I keep running for the next month or enjoy these last few weeks. Seems any serious run training or racing is on hold for the year, what a lousy year of running after such a good year of ultras!
5k run 28:13
9:00/mile
About 85% RPE
5k run 28:13
9:00/mile
About 85% RPE
5/24/11
5-24 Strength Training Lower Body
KB Swing #55 2x10
Box Squats with Green Bands #65 - 10x2 for Speed
Squats 135x10, 155x8, 155x8, 155x8, 155x8
Sled drags #100 - 3x 100 meters
Box Squats with Green Bands #65 - 10x2 for Speed
Squats 135x10, 155x8, 155x8, 155x8, 155x8
Sled drags #100 - 3x 100 meters
5/21/11
5/19/11
5 - 19 Strength Training Lower Body
KB Swing # 35 - 200
Sled Drag - 220lb - 4 one block trips
Yoke Carry Alternating with Sled Drags KB # 55 x2
Squats with 100# Sandbags
Sled Drag low to ground using arms and legs x 2
Lots of conditioning work today, squats with sandbags are harder than they sound. Good Workout
Sled Drag - 220lb - 4 one block trips
Yoke Carry Alternating with Sled Drags KB # 55 x2
Squats with 100# Sandbags
Sled Drag low to ground using arms and legs x 2
Lots of conditioning work today, squats with sandbags are harder than they sound. Good Workout
5/18/11
5-18 Run
Run 10K Tempo 85% RPE first half 95% 2nd half
Started out and less than a mile in my Garmin died. Need to charge the battery. I think I ran about 5-6 miles in around 40 minuets. Ran at 85% first half and after turning around I held 95% RPE until I finished.
Good run.
Started out and less than a mile in my Garmin died. Need to charge the battery. I think I ran about 5-6 miles in around 40 minuets. Ran at 85% first half and after turning around I held 95% RPE until I finished.
Good run.
5/17/11
5- 17 Strength Training Upper Body
Warm up with push ups/ Light KB Swings
Handstand Push Ups - 5, 3, 2
Pull ups - 16 kipping, 15 kipping, 5 strict
Ring Dips - 10, 8, 8
3 Rounds of - 15 foot rope climb x 1
100 lb sandbag carry 100 feet
Overhead KB Throw #55 x 6
Light Shoulder presses, uneven, Light KB work
I felt tired and weak on this workout, Dallas had to push me to finish. No sleep catches up with you eventually. Trying to bring more focus during training. No race planned may lower my focus. Foot is the same, Sports Med Chiropractor is referring me to a Foot Doctor, appointment late June. Doctor number 4, nobody can figure it out. I am going to ramp up my run training again........ damn the foot
Handstand Push Ups - 5, 3, 2
Pull ups - 16 kipping, 15 kipping, 5 strict
Ring Dips - 10, 8, 8
3 Rounds of - 15 foot rope climb x 1
100 lb sandbag carry 100 feet
Overhead KB Throw #55 x 6
Light Shoulder presses, uneven, Light KB work
I felt tired and weak on this workout, Dallas had to push me to finish. No sleep catches up with you eventually. Trying to bring more focus during training. No race planned may lower my focus. Foot is the same, Sports Med Chiropractor is referring me to a Foot Doctor, appointment late June. Doctor number 4, nobody can figure it out. I am going to ramp up my run training again........ damn the foot
5/14/11
5-14 Strength Staining Lower
Quick workout between shifts
Overhead Squat - 95x5, 105x5, 105x5
KB Swing - #55 3x15
Power Clean - 105 x8, 105x8, 105x8
Back to Work
Overhead Squat - 95x5, 105x5, 105x5
KB Swing - #55 3x15
Power Clean - 105 x8, 105x8, 105x8
Back to Work
5/11/11
5- 11 Run
Run - 5 miles 46:35 9:21/mile
1st 2.5 - 24:37
2nd 2.5 - 21:58
Good Run, felt I was around 80-85% RPE
1st 2.5 - 24:37
2nd 2.5 - 21:58
Good Run, felt I was around 80-85% RPE
5/10/11
5-10 Strength Training Upper Body
Shoulder Press- 5x1 - 115, 120, 125, 125, 125
Push Press - 5x3 - 135, 155, 155, 155, 155
Push Jerk- 5x5 - 135, 145, 145, 145, 145
3 rounds of
15ft Rope Climb - x1 (legless)
# 20 Medicine Ball Overhead Throw x10
#295 Tire flip - 50ft
Tough Upper Body workout, GPP at the end was rough but finished strong. Looking forward to running tomorrow
Push Press - 5x3 - 135, 155, 155, 155, 155
Push Jerk- 5x5 - 135, 145, 145, 145, 145
3 rounds of
15ft Rope Climb - x1 (legless)
# 20 Medicine Ball Overhead Throw x10
#295 Tire flip - 50ft
Tough Upper Body workout, GPP at the end was rough but finished strong. Looking forward to running tomorrow
5/9/11
May 8 Strength Training Upper Body
Push Ups 3x25
Ring Dips 5x5
Pull Ups 3x10
Row 6 x 500 M without deviating more than 3 seconds
2:01
2:01
2:01
2:09
2:01
2:01
Ring Dips 5x5
Pull Ups 3x10
Row 6 x 500 M without deviating more than 3 seconds
2:01
2:01
2:01
2:09
2:01
2:01
5/5/11
May 5 Mountain Biking
Rode about 8.5 miles, beautiful single track at Lake McMurtry, west side of lake Blue Trail
http://chilibike.org/Maps/LakeMcMurtryTrails.pdf
Great ride with mike
http://chilibike.org/Maps/LakeMcMurtryTrails.pdf
Great ride with mike
5/4/11
May 4 Run
Run 5K - 25:11
Was planning to run 10K but got to amped up and ran as fast as I could and had nothing left for the second lap. If felt good to run fast (for me) like I was last year. Felt some discomfort in my foot a couple of times but it did not affect performance. Will slow the pace and push the miles next week
Was planning to run 10K but got to amped up and ran as fast as I could and had nothing left for the second lap. If felt good to run fast (for me) like I was last year. Felt some discomfort in my foot a couple of times but it did not affect performance. Will slow the pace and push the miles next week
5/3/11
May 3 Strength Training Lower Body
Sumo Dead Lift - # 245 5, 5, 5
Sled Drag - 105 LB. Pulling through legs 50 feet x 3
Glute/Ham Raise with #25 plate 6, 6, 6
Squat with Green Bands - 45x8, 65x5, 95x3
Free Squat - 185 LB - 3 reps
DB Thruster 20's. 30's. 40's
Sled Drag - 105 LB. Pulling through legs 50 feet x 3
Glute/Ham Raise with #25 plate 6, 6, 6
Squat with Green Bands - 45x8, 65x5, 95x3
Free Squat - 185 LB - 3 reps
DB Thruster 20's. 30's. 40's
5/1/11
April 30th Strength Training Upper
Hand Stand Pushups - 5, 5, 5
Medicine Ball Throw #20 ball - overhead/underhand mixture of throwing 3 sets 10 reps
Tire flip # 295 - 50 feet
Went back to my sports medicine chiropractor this week, he injected the knots in my foot with a magnesium/lidocaine injection. If this does not work he is going to refer me to a Podiatrist. So far 6 months, three doctors nobody can find a solution. Very discouraging but I'll keep training hard and light to moderate running
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