July 29th Run

Tempo Run

4 miles in 36:45    Hilly urban route                                           9:12/mile


1st 2 miles - 18:49
2nd 2 miles - 17:56

July 28 Strength Training Lower Body

Air Squat warm up

Front squats - 135x6, 135x6, 155x4, 155x3

One leg squats, other leg balancing in a ring holding 20lb DB's - 8, 8, 6

GHD Back extension focus on Hamstrings holding 25 lb plate - 8, 5, 5

2 minuets of Burpee's - 27

July 27th Run

Endurance Run

10 miles hilly urban run in 2:00:50                                                 12:04/mile Average


Started running this morning on a empty stomach, simulating a depleted system.  Started to eat within the first mile and felt the energy jolt, every 2-3 miles I ate and was energized.  Good lesson in long distance nutrition.  I think I will do this more often on longer runs.  Drank 50-60 oz of water and still lost several pounds.  Overall great run, felt strong lots of hills just need run a stronger pace and increase the miles.  On track............

July 26th Strength Training Upper Body

Some abdominal work to warm up

15 foot Rope Climb- x5 mixture of arms only, double rope climb and wearing a 20 lb vest

Ring Dips- 12, 8, 6

Hand Stand Push Ups - (against a wall) 8, 6


KB Snatch # 35 - 2minuets of continuous work

July 23 Strength Training Upper Body

Warm up - Air Squats , Handstand practice

Push Press - 95x5, 135x5, 135x5, 135x5, 135x5

Ring Dips - 8, 8, 7

Pull ups ( Chest to Bar ) 5, 5, 5, 5


5 Minuets of Continuous Conditioning with Kettle Bells

KB swings 55lb
KB snatches 35lb
KB Cleans 35 lb

July 20th Endurance Run

Endurance Urban Run - hilly, traffic and heat of the day

8 miles in 1:31:00                                                                               11:42/mile average

Temp 101
Heat Index 104

Starting weight - 169

Ending weight - 165.4

1 hour post run recovery shake 16 oz water - 167.6 lb

2130- feeling better weight - 171 lb




Used my mountain biking camel back, big but seem to work ok for now.  Drank well during run.  It became very hard around mile 5.  But finished strong and was hungry.  Somebody drove by and flipped me off.  Makes me wonder.......................

July 19 Lower body strength training

Strength Training with Dallas

Using Kettle Bells/ Sled / Sandbags

Alternating Squat Jumps and (35's) KB Front squats 3x10 both exercises

Squats with front and lateral walks ( bar with chains suspended holding 55 lb KB's ) x 2rounds

Sled Drags ( 100 lb ) alternating with 75 lb sandbag carry - 200 meters x4

Wanted to Puke..............

July 18th Run

Tempo Run 3 miles - 26:07   with .75 mile warm up and cool down              8:41/ mile

First 1.5 12:36
Last 1.5  13:31

Ran at 2100 and the temp was 95 degrees.  Run felt hard, not an easy route hills and cars.  First run in custom orthotics, waiting to see if they do the trick.


Stretching and Recovery nutrition

July 17th Strength Training

On Sunday, light strength training day.  Still recovering from Colorado and getting back to work

Warm up with -
 Hand Stand Push up work against a wall

KB - Cleans, Snatch and Press (light weight working on form)

Abdominal/ Core Work - several sets of light abdominal work




Recovery week is over, back to serious training this week.

July 13th Strength Training Upper Body

Deadlifts 135x8, 225x5, 245x5, 245x4, 245x5, 245x5

Pull ups (chest to bar) 12, 10

Ring Dips ( with 20 lb weight vest ) 10, 8

Rope climb - 15 feet arms only wearing 20 lb weight vest x2

KB overhead throw # 55 - until failure

Medicine ball overhead throw # 20 - until failure


Bridge 2x25

July 10th

Climb Mt Elbert ( 14, 440 ) Which is the highest point in Colorado.   Trail head 10,000 feet ending 14, 440  in 4.5 miles and return for total of 9 miles round trip

This was an awesome climb, the trial was very steep and rough.  Some weather in the higher elevation.  Summit in 3:08:00

July 9th Mountain Biking

Rode the Monarch Crest Trail from Monarch Pass to Marshall Pass.  11 miles, lots of ups and downs, insane views.  The second best trail I have ever run or rode.

July 8th Run at Altitude

Ran on the Monarch Crest Trail today-      9.6 miles starting elevation 11,312 ft top out at 11,960 ft
                                        
                                                                   Averaged around 12:00-13:00/ mile pace
                                                                   2:00 hours of running

            

July 7th Hike

Hiked up to Browns Pass, from Buena Visa.  It was the Mt Yale trail head.

9.8 miles 5 hours 11 minuets

Elevation start 9,000   end at 12,100

July 5th Upper Body Strength Training

30 minuets quick workout doing multiple reps and sets of:

Pushups
Handstand pushups (against a wall)
Dips
KB Press
KB swing
D-Ball Slams
Pull ups


Off to Colorado...............

July 4th Run

Been to busy this week, preparation for Colorado.  Light upper body workout with body weight only exercises.

Today ran 3.5 miles in 99 degree heat, hilly urban route. - 35:00