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..............
Showing posts with label Run. Show all posts
Showing posts with label Run. Show all posts
12/26/11
12/22/11
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
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
11/10/11
November 6 50K Run
Ran Turkey and Taturs 50 K trail race this weekend. I have been experiencing trouble with this distance and was able to beat my demons on this race. The trail is very technical, with lots of rocks and short bursts of steep trail. A favorite place for mountain bikes it offers lots of challenge.
I went out much slower than previous attempts and after finishing realized that I was attempting to run at a little faster rate than I should have on previous races. I drank 5-6 liters of water and still lost 6 pounds, ate every hour then ended up eating every 30 minuets in the last few hours. Used Honey Stinger Waffles and Justin's Maple Almond Butter as my race food. Worked perfect, no nausea only some pre-nausea which was calmed by just eating. This really picked up in the later stages of the race, hence the eating every 30 minuets. I also took 2 S-Caps per hour. The temps were in the upper 60's windy and humidity at 78%
Overall very successful race for me. I learned so much about ultra nutrition and my body on that race than any other race. Time 7:22:29 14:15/mile pace and finished 22/30.
Now that is complete, time to rest and heal. New programing and new goals for the year. Having to modify some plans........................
I went out much slower than previous attempts and after finishing realized that I was attempting to run at a little faster rate than I should have on previous races. I drank 5-6 liters of water and still lost 6 pounds, ate every hour then ended up eating every 30 minuets in the last few hours. Used Honey Stinger Waffles and Justin's Maple Almond Butter as my race food. Worked perfect, no nausea only some pre-nausea which was calmed by just eating. This really picked up in the later stages of the race, hence the eating every 30 minuets. I also took 2 S-Caps per hour. The temps were in the upper 60's windy and humidity at 78%
Overall very successful race for me. I learned so much about ultra nutrition and my body on that race than any other race. Time 7:22:29 14:15/mile pace and finished 22/30.
Now that is complete, time to rest and heal. New programing and new goals for the year. Having to modify some plans........................
11/2/11
November 2nd Light Run
Ran at Turkey Mountain this afternoon. Picked steep technical single track trails. Leaves are changing, cool air with light rain. Then went for coffee. Best time of the year
3 miles in 35:24
3 miles in 35:24
11/1/11
October 29th Run
Ran the Tulsa Run this morning. This is a really fun event with thousands of runners and lots of good energy run in the downtown area. Had worked all night, went home had a snack had some caffeine.
15K - chip time 1:19:58 8:35/mile
Fast road running can really beat up your legs. Loved the race, missed the trails.
15K - chip time 1:19:58 8:35/mile
Fast road running can really beat up your legs. Loved the race, missed the trails.
10/26/11
October 26th Endurance Run
Endurance run this morning 59 degrees and slightly raining. Chose the 15th street route, very, very hilly. Ran hard up hill and fast down hill. Very little flat areas.
10 miles in 1:36:33 9:40/mile
48:39 1st 5 miles
47:53 2nd 5 miles
10 miles in 1:36:33 9:40/mile
48:39 1st 5 miles
47:53 2nd 5 miles
10/16/11
October 16th Endurance Run
Run 9.5 miles at Turkey Mt. 2 hours total time. 12:37/mile roughly
Ran harder than the pace shows. Followed the pink trail which was full of twists and turns. Very rocky and technical at times. Weather was in the 90's to warm for October trail Running.
Ran harder than the pace shows. Followed the pink trail which was full of twists and turns. Very rocky and technical at times. Weather was in the 90's to warm for October trail Running.
10/12/11
10/7/11
October 7th Run
Make up run tried to combine tempo/hills and a little distance
8 miles in 1:19
1st mile @ 10:00/m
7 miles at 9:53/m
Was holding it under nine minuets until mile 5 and then the hills smoked me. Ran very heard the entire way, lots of hills and windy
8 miles in 1:19
1st mile @ 10:00/m
7 miles at 9:53/m
Was holding it under nine minuets until mile 5 and then the hills smoked me. Ran very heard the entire way, lots of hills and windy
9/30/11
9/24/11
September 24 Run
My long run was trumped this week. So after being up all night......
Run 45 minuets no GPS just ran
Run 45 minuets no GPS just ran
9/19/11
September 19th Tempo Run
Tempo run on hilly urban streets. Ran the route with more hills, 15th street. Weather is a comfortable 62 degrees.
5 miles in - 43:41 8:43/mile
Felt really strong on this run, attacked the hills keeping my pace. Reaping the benefits from all those hot weather runs now that the fall running season is here
5 miles in - 43:41 8:43/mile
Felt really strong on this run, attacked the hills keeping my pace. Reaping the benefits from all those hot weather runs now that the fall running season is here
9/15/11
September 15 Endurance Run
Ran 14.6 miles this morning with a mixture of hard trails and off road single track
14.6 Miles - 2:54:41 11:58/mile average
Nutrition and Hydration were perfect, weather was a comfortable 59 degrees F and the maiden voyage of my Nathan Hydration Vest was perfect. That is an amazing piece of equipment .
14.6 Miles - 2:54:41 11:58/mile average
Nutrition and Hydration were perfect, weather was a comfortable 59 degrees F and the maiden voyage of my Nathan Hydration Vest was perfect. That is an amazing piece of equipment .
9/13/11
September 13th Tempo Run
Tempo Run on trail at Turkey Mountain
7 miles total
5.5 58:07 average 10:/18 on technical hilly single track. Felt to be 90-95 RPE (Rate of Perceived Exertion)
1.5 run/walk cool down back to the parking lot,
The last 1.5 cool down I was completely exhausted. Really pushed it on the hills.
7 miles total
5.5 58:07 average 10:/18 on technical hilly single track. Felt to be 90-95 RPE (Rate of Perceived Exertion)
1.5 run/walk cool down back to the parking lot,
The last 1.5 cool down I was completely exhausted. Really pushed it on the hills.
9/5/11
September 5th Trail Race
Ran Escape from Turkey Mountain this morning. Great trail race, they made a nice course.
5 miles in 51:25 10:17/mile pace
http://onlineraceresults.com/race/view_plain_text.php?race_id=21157
5 miles in 51:25 10:17/mile pace
http://onlineraceresults.com/race/view_plain_text.php?race_id=21157
9/2/11
September 2nd Easy Run
Run 4 miles in 40:08 10:02/mile
Unable to complete all my pre planned training this week. With the commitments of the year ahead it may happen many more times. The important things come first, then training.
Fun 5 mile trail race planned for Labor Day
Unable to complete all my pre planned training this week. With the commitments of the year ahead it may happen many more times. The important things come first, then training.
Fun 5 mile trail race planned for Labor Day
8/30/11
August 29 Tempo Run
Tempo Run
1/2 mile warmup then
5 miles @ 9:08/ mile pace 45:37
1/2 mile cool down
1/2 mile warmup then
5 miles @ 9:08/ mile pace 45:37
1/2 mile cool down
8/25/11
August 25th Endurance Run
Endurance run on hilly urban course with traffic.
15 miles in 3:00:51 12:04/mile average
Tough run. It did not feel the greatest however the goal was accomplished. Would like to bring the per mile average down a bit on these longer runs.
Post run stretch and mobility. Nice recovery meal's
15 miles in 3:00:51 12:04/mile average
Tough run. It did not feel the greatest however the goal was accomplished. Would like to bring the per mile average down a bit on these longer runs.
Post run stretch and mobility. Nice recovery meal's
8/22/11
8/17/11
August 17th Endurance Run
Ran on closed course, flat and no traffic
11.5 miles in 2:06:00 10:58/mile
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