December 19 - 24 Training

Monday - Run planned that did not happen


Tuesday - Upper Body Strength Training

              Floor Press - ( bodyweight x max reps ) 175x8, 175x6, 175x8, 175x7

              Pull Ups - 12, 10,10,10

              Ring Dips - ( with 3 second static holds top/bottom ) 7,4,4 ( got weak real quick )

            Weighted Close Grip Pushups - 30 pounds x 15, x8


Friday - Trail Run 4.4 miles in 49:00   Ran hard and fast up and down hill.  Its fun attacking hills and technical sections of trail knowing that I do not have to run for 3 more hours.  Fast technical trail running is very fun!

Saturday - Lower Body Strength Training

                 Thruster - 95x5, 95x5, 95x5, 95x5, 95x5

                 KB front squats # 35's - 12, 12, 12

                 Strict Deadlifts  - 185x5, 205x5 ( working on better form which equals less weight )

                KB windmills 2x5 with # 35

                KB Pass Between the Legs 2x25 with # 55



Not a great week of train but acceptable with the work and holiday schedule.  My plan is unfolding for the upcoming year and it is always exciting to watch it unfold or for me to keep changing it.  Next week should be almost on track and then the following I should be there..............

December 11-16

Great week of training

Monday - 3.5 mile run with 2@ 8:45 pace.

Tuesday - Worked up to 1RM on Power Clean - 115x4, 135x4, 155x2, 165x1, 1745x1
                  Hand Stand Pushups - 6,5,5,5
                 Dips with 20 lb weight vest - 8,8,8,8
                 King Pullups - 5,5,5
                 KB Snatch # 55 10:00 minuets total 60 reps

Wednesday- Light core work, abs and bridging.
                    KB windmill core exercise and Jumping Muscle ups

Thursday - Run 2.5 miles with 4x400m (1:45) average split

Friday - Power Snatch to Over head Squat - 65x8, 95x3, 95x3, 95x3
             1 Leg Squats (pistole) - 5, 4, 3, 3 Left and right leg all unassisted. Then did one set of 11 left
             and right leg assisted
            KB swings # 55 3x20

New Programing New Direction

It seems I just do not have time to update my Blog daily.  Since I train at least 4-5 days a week, I barely have time to do that.  I will be tracking my training in notebooks like before and trying to update my blog weekly.

I am cutting the miles way back until September 2012 and focus on shorter faster running in addition to more strength training.  Other priorities have to take the place of long runs until next fall.  Hope to be in a place to start a train up for a major race in 2013.

I am not sure if anyone reads this blog or gets any motivation from it as I get from others I read but at least it motivates me.

Looking forward to a strong/fast 2012. More to follow.......................