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..............
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
12/13/11
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.......................
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.......................
11/22/11
November 22 Strength Training
15 foot rope climb x 5 ( 4.5 were arms only, got tired and used legs on the last)
Explosive Pullups with a 5 second hold at the top (with 20 lb weight vest) 3x5
Inverted Ring Rows - 3x10
Hand stand Push ups - 3 x 6-10
Ring Dips - 10, 10
Finisher: Over Head KB throw (55 lb) x 5
Lateral Medicine Ball Throws ( 20 lb ) 10 left and 10 right
Standing sled pull 135 lb x 100 feet
Explosive Pullups with a 5 second hold at the top (with 20 lb weight vest) 3x5
Inverted Ring Rows - 3x10
Hand stand Push ups - 3 x 6-10
Ring Dips - 10, 10
Finisher: Over Head KB throw (55 lb) x 5
Lateral Medicine Ball Throws ( 20 lb ) 10 left and 10 right
Standing sled pull 135 lb x 100 feet
11/21/11
November 20th Light Strength Training
Flat Bent Leg raises - 3x30
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
November 19th Strength Training
Warm up with pushups
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
11/15/11
November 15th Lower Body Strength Training
Back to work with strength training.
Rower/ KB Front Squats - 30 seconds on rower (average watts 350 ), superset with 10 KB front squats (35's) x 3 sets
Felt like crossfit, wow that really hurt
Stiff Leg Deadlifts - 135x8, 135x5, 225x5
KB Swings (55lb) 3x12
GHD Back extension holding 20 lb medicine ball - 8, 8, 8
Rower/ KB Front Squats - 30 seconds on rower (average watts 350 ), superset with 10 KB front squats (35's) x 3 sets
Felt like crossfit, wow that really hurt
Stiff Leg Deadlifts - 135x8, 135x5, 225x5
KB Swings (55lb) 3x12
GHD Back extension holding 20 lb medicine ball - 8, 8, 8
November 14 Recovering Nicely
Starting to feel much better although in the process of loosing some toenails. Did some light core work with rowing.
Abs 3x30
Straight Bridges 2x30
Wall Hand Stands 2 x 1:00
C2 Rower 2000 m - 8:45
Abs 3x30
Straight Bridges 2x30
Wall Hand Stands 2 x 1:00
C2 Rower 2000 m - 8:45
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
November 1st Strength Training
Light workout today in preperation for a soon to come new training template.
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
Playing around I suddenly cranked out some one leg squats without any assistance device. Surely it was a fluke then I was able to replicate it several times both legs. Unassisted pistole squats. A significant improvement and source of excitement
Squat cleans (light) 2 x 8-10 with 65 lb
Pullups - 10, 10
KB clean and press 35 lb - 8,8
KB rows and presses 2 x 1:00
Bodyweight ladder : Ring Pullups 1,2,,3,4,5
Hand Stand Push ups (against the wall)
Dips (with 20 lb weight vest)
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
10/25/11
October 25 Strength Training Lower Body
Warm up with some body weight squats
Box Squats with Green Bands 120 lb at the top (165 lb total ) 6 sets of 4
One leg squat off a ball - 3x3 left and right
KB swing - 55 lb x 50 reps
35 lb x 50 reps
Box Squats with Green Bands 120 lb at the top (165 lb total ) 6 sets of 4
One leg squat off a ball - 3x3 left and right
KB swing - 55 lb x 50 reps
35 lb x 50 reps
10/20/11
October 20th Strength Training Upper Body
Warm up Superset Bridging/pushups
Hang High Pulls 135 lb - 4,4,3,3,3,2,2,2,
Superset Ring Pull ups/ Hand Stand Push Ups - 4 sets of 4-10 reps
Superset Pull ups / dips - 4 sets of 4-10 reps working from dead stop to explosive and holding
KB Snatch 35 lb - 100 reps 9:00
Hang High Pulls 135 lb - 4,4,3,3,3,2,2,2,
Superset Ring Pull ups/ Hand Stand Push Ups - 4 sets of 4-10 reps
Superset Pull ups / dips - 4 sets of 4-10 reps working from dead stop to explosive and holding
KB Snatch 35 lb - 100 reps 9:00
10/19/11
10/18/11
October 18 Strength Training Lower
Warm up light air squats
Holding 35lb KB's (walk 3 steps/5Front Squats) x 10 reps
Hip Belt Squat - 95x6, 95x8 ( First time doing this, such painful isolation of just the hips)
Sprints
Holding 35lb KB's (walk 3 steps/5Front Squats) x 10 reps
Hip Belt Squat - 95x6, 95x8 ( First time doing this, such painful isolation of just the hips)
Sprints
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.
10/13/11
10/12/11
10/9/11
October 9th Bodyweight Training
Did some light body weight training 45:00
Core/abdominals
Bridging
Hand Stand Pushups and Static Hold hand stand
RIng Pullups and Muscle Up Negatives
Core/abdominals
Bridging
Hand Stand Pushups and Static Hold hand stand
RIng Pullups and Muscle Up Negatives
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
10/6/11
October 6th Strength Training Upper Body
Warm up with pushups
Overhead Press - 95x7, 95x5, 115x5, 115x5, 125x5 ( Push Press )
Pullups ( with 20 lb weight vest ) Dead hang, explode to top and hold for 5 seconds 5x5
Ring Dips ( with 20 lb weight vest ) 5 second hold at bottom and top - 3, 3, 4, 3, 2
15 foot Rope climb x 2 ( no legs )
35 lb KB snatch 2 x20
Overhead Press - 95x7, 95x5, 115x5, 115x5, 125x5 ( Push Press )
Pullups ( with 20 lb weight vest ) Dead hang, explode to top and hold for 5 seconds 5x5
Ring Dips ( with 20 lb weight vest ) 5 second hold at bottom and top - 3, 3, 4, 3, 2
15 foot Rope climb x 2 ( no legs )
35 lb KB snatch 2 x20
10/5/11
October 3rd Row
Warm up with some body weight work
Abs
Hand Stand Pushups
1 leg Squat
Muscle up practice
Row 6x400 m w/ 1 min recovery
1:30
1:30
1:31
1:32
1:33
1:34
Abs
Hand Stand Pushups
1 leg Squat
Muscle up practice
Row 6x400 m w/ 1 min recovery
1:30
1:30
1:31
1:32
1:33
1:34
9/30/11
9/28/11
September 28 strength training upper body
Warm up with pushups/bridges
Deadlift 245x5x3
Dips - 20, 12, 5, 5 ( last two sets with static hold 5 seconds top/bottom )
Pullups with 20 lb weight vest - dead hand to explosive and hold at the top- 5,5,5,5
Hand Stand push ups - 4 sets of 5-10 reps with partials
KB snatch - 2:00 with 35 lb - 45 reps
Deadlift 245x5x3
Dips - 20, 12, 5, 5 ( last two sets with static hold 5 seconds top/bottom )
Pullups with 20 lb weight vest - dead hand to explosive and hold at the top- 5,5,5,5
Hand Stand push ups - 4 sets of 5-10 reps with partials
KB snatch - 2:00 with 35 lb - 45 reps
September 25 Row
Bodyweight Exercise
Bridging 2x25
Hand Stand Holds 2x 1:00
1 Leg Squat Progression
Row - 2x 1600m with 1 minuet of rest
7:00
6:59
this week was filled with extra work, no sleep back to back school and training took a back seat. Past this tough stretch, things should even back out to normal and resume previous training.
Bridging 2x25
Hand Stand Holds 2x 1:00
1 Leg Squat Progression
Row - 2x 1600m with 1 minuet of rest
7:00
6:59
this week was filled with extra work, no sleep back to back school and training took a back seat. Past this tough stretch, things should even back out to normal and resume previous training.
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
9/20/11
September 20th Strength Training Lower Body
Light warm-up
Squat - 135x5, 135x5, 185x5, 205x3, 225x1 ( no spot, this is an improvement )
Speed Squat with Green bands plus 20 pounds. 6x2
Sled Drag - 225 pounds x 50 yards x 2 trips
I have improved my squat without squatting this summer. I was able to squat 225 pounds x 1 without any assistance. My previous attempts in June were unsuccessful. Dallas squatted 405 x4 and 455x1.
Squat - 135x5, 135x5, 185x5, 205x3, 225x1 ( no spot, this is an improvement )
Speed Squat with Green bands plus 20 pounds. 6x2
Sled Drag - 225 pounds x 50 yards x 2 trips
I have improved my squat without squatting this summer. I was able to squat 225 pounds x 1 without any assistance. My previous attempts in June were unsuccessful. Dallas squatted 405 x4 and 455x1.
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 .
9/14/11
September 14th Strength Training Upper Body
Shoulder Press - 65x10, 95x8, 105x5, 115x5 (last one push press), 115x5 (last one push press), 120x5(PP)
Power Clean - 135x3, 155x3, 155x3
Dips - 20, 12, 10, 7
Pushup
Pull up
Hand Stand Push Up - Ladder 3-6 wearing 20 lb weight vest. Ditched it for the HSPU
KB Snatch - #35 x2:00 ( 40 total both arms )
Power Clean - 135x3, 155x3, 155x3
Dips - 20, 12, 10, 7
Pushup
Pull up
Hand Stand Push Up - Ladder 3-6 wearing 20 lb weight vest. Ditched it for the HSPU
KB Snatch - #35 x2:00 ( 40 total both arms )
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.
9/12/11
September 12th Strength Training Lower Body
Deadlift - 55x10, 135x10, 185x8, 225x5, 245x5, 245x3, 245x5
KB swing # 55 - 20, 20, 20
Sandbag Front Squat 60 lb - 5, 5, 5
Straight Bridge - 20, 20
Sled Drag - 180 lb - 2x 100ft
KB swing # 55 - 20, 20, 20
Sandbag Front Squat 60 lb - 5, 5, 5
Straight Bridge - 20, 20
Sled Drag - 180 lb - 2x 100ft
9/9/11
September 9th
Unable to fit in a run because of important reasons.
Did some bridging
And Rowed 2000M Time Trial - damper 5 7:40
Did some bridging
And Rowed 2000M Time Trial - damper 5 7:40
9/8/11
September 8th Strength Training
Had to mix upper and lower today because of another busy week.
Shoulder Press- 95x8, 105x7, 115x5, 120x3, 120x3
Squat- 120x8, 135x8, 155x5, 175x5, 190x3
( Have not done back squats in several weeks, felt strong but legs are screaming. Still hanging around the same weight)
Dips - 15, 15, 10
KB swing 55 lb - 20, 20, 20
KB Snatch 35 lb - 2:00 continuous 18 each arm
Shoulder Press- 95x8, 105x7, 115x5, 120x3, 120x3
Squat- 120x8, 135x8, 155x5, 175x5, 190x3
( Have not done back squats in several weeks, felt strong but legs are screaming. Still hanging around the same weight)
Dips - 15, 15, 10
KB swing 55 lb - 20, 20, 20
KB Snatch 35 lb - 2:00 continuous 18 each arm
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 30 Strength Training Upper Body
Warm up Shoulder mobility
Hang Clean and Press - 95x8, 95x8, 115x6, 135x4, 135x4, 135x3
Ladder from 1-9 of Dips, RIng Push ups, Pull ups
15 foot rope climb x 3 arms only
Seated sled drags 50 feet - 135 lb
Sledged Hammer against tire 2x 2:00
Hang Clean and Press - 95x8, 95x8, 115x6, 135x4, 135x4, 135x3
Ladder from 1-9 of Dips, RIng Push ups, Pull ups
15 foot rope climb x 3 arms only
Seated sled drags 50 feet - 135 lb
Sledged Hammer against tire 2x 2:00
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
August 28 Speed work
Bodyweight exercise
Bridge
Handstand Holds 1 minuet
1 leg uneven squat 2x3-5 each leg
Row
1200m
1000m
800m
600m
400m
200m
with less than 2 minuets rest between intervals. Rowed at about 75% took it easy today. About 17:30 worth of rowing
Bridge
Handstand Holds 1 minuet
1 leg uneven squat 2x3-5 each leg
Row
1200m
1000m
800m
600m
400m
200m
with less than 2 minuets rest between intervals. Rowed at about 75% took it easy today. About 17:30 worth of rowing
8/27/11
August 26th Strength Training Upper Body
Felt pretty banged up from 15 miler yesterday.
Warm up and Shoulder mobility
KB Clean and Press # 35 (3 x 8-12)
Ring Dips 3x10
Hand Stand Push Ups - 5, 8, 5 (Up against a wall, not full range of motion)
Pullups ( Chest to Bar ) 5, 5
Reverse Crunch 2x15
Warm up and Shoulder mobility
KB Clean and Press # 35 (3 x 8-12)
Ring Dips 3x10
Hand Stand Push Ups - 5, 8, 5 (Up against a wall, not full range of motion)
Pullups ( Chest to Bar ) 5, 5
Reverse Crunch 2x15
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
8/24/11
August 23 Strength Training Lower Body
Strength Training at Dallas house
Power Snatch to Over head Squat - 95x8, 95x8, 105x8, 135x5
Squats with chain suspended 55 lb KBs - 8, 8, 5
Lunge with 35 lb DBs in the rack position 10ft, 10ft, 10ft
Deadlift with 135 lb bar 5, 5, 5
Overhead walking lunge holding 35 lb db, 10ft, 10ft, 10ft
Another tough workout! Dallas is a beast
Power Snatch to Over head Squat - 95x8, 95x8, 105x8, 135x5
Squats with chain suspended 55 lb KBs - 8, 8, 5
Lunge with 35 lb DBs in the rack position 10ft, 10ft, 10ft
Deadlift with 135 lb bar 5, 5, 5
Overhead walking lunge holding 35 lb db, 10ft, 10ft, 10ft
Another tough workout! Dallas is a beast
8/22/11
8/21/11
August 21st Row
Warm up with body weight training
Bridge 3x50
Handstand Holds 2 x 1:00 min
Uneven squats 1x5 L/R and 1x4 L/R
Row with damper on 5
4x800m with 2 minuets rest
3:22
3:22
3:22
3:24
Bridge 3x50
Handstand Holds 2 x 1:00 min
Uneven squats 1x5 L/R and 1x4 L/R
Row with damper on 5
4x800m with 2 minuets rest
3:22
3:22
3:22
3:24
8/19/11
August 19th Strength Training
Pressed for time this week so I combined strength training to include upper and lower
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
Deadlift - 135x10, 135x10, 185x10, 225x7, 225x7, 225x7
KB Shoulder Press- 35x10, 35x10, 55x2, 35x8 both sides
Sled dragging - Light 45 pounds, continuous for 7 minuets with belt, backwards, side step
Broad Jumps - x4
Squat jumps - 2x10
Ring Pull ups - 10, then with 20 pound weight vest 5, 5
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
8/14/11
August 14 Row
Warm up with some body weight training
Speed work on c2 rower
3x1600 m with 1 minuet recovery
6:49
7:03
6:58
Damper 5
Speed work on c2 rower
3x1600 m with 1 minuet recovery
6:49
7:03
6:58
Damper 5
8/12/11
August 12th Run
Tempo run 6 miles - 56:50
2 miles @ 10:00/pace
2 miles @ 8:25/pace
2 miles @ 10:00/pace
Not the best week of training. Hopefully I will be able to do a little more next week.
2 miles @ 10:00/pace
2 miles @ 8:25/pace
2 miles @ 10:00/pace
Not the best week of training. Hopefully I will be able to do a little more next week.
August 11th Strength Training Lower Body
Over Head Squat- 45x10, 65x10, 95x7, 95x5, 95x5
KB Over head Squat #35 x 10 left and right
Jumps w/20 lb weight vest - 10, 10
Sled drag w/ belt 100 lbs x 2 then a 40 lb boy jumped on for a ride
KB Over head Squat #35 x 10 left and right
Jumps w/20 lb weight vest - 10, 10
Sled drag w/ belt 100 lbs x 2 then a 40 lb boy jumped on for a ride
8/10/11
August 9th Upper Body Strength Training
Shoulder Warm up
Sandbag clean and press - 60 lbs x 8, 60 lbs x 5, 80 lbs x4, 80 lbs x4
Ring Dips - 15, 12, 10, 8
Rope Pullups - 10, 10, 8
Quick workout, not the best day of training.
Sandbag clean and press - 60 lbs x 8, 60 lbs x 5, 80 lbs x4, 80 lbs x4
Ring Dips - 15, 12, 10, 8
Rope Pullups - 10, 10, 8
Quick workout, not the best day of training.
Sunday August 7th
After working all night
20 minuets of bodyweight training
4 mile run in 40:00 easy run 10:00/mile
20 minuets of bodyweight training
4 mile run in 40:00 easy run 10:00/mile
8/5/11
August 4th Strength Training Upper Body
Had to get in a midnight training session. The day would not surrender time for training, I had to part with sleep..........
Warm up with abdominal - Knee Tucks 3x40
Shoulder Mobility and warm up. Pressing with 20 lb medicine ball
Sand Bag Clean and Press ( push press ) 60 lbs 3 sets x 5 reps
80 lbs 2 sets x 5 reps
Dips - 15, 15, 10
Using my Ropes - Double Rope Pull ups 3x10
Great workout, it is fun and challenging to lift and press unique and awkward objects
Warm up with abdominal - Knee Tucks 3x40
Shoulder Mobility and warm up. Pressing with 20 lb medicine ball
Sand Bag Clean and Press ( push press ) 60 lbs 3 sets x 5 reps
80 lbs 2 sets x 5 reps
Dips - 15, 15, 10
Using my Ropes - Double Rope Pull ups 3x10
Great workout, it is fun and challenging to lift and press unique and awkward objects
8/3/11
August 3rd Run
Endurance Run on Urban hilly streets 21st route
11 miles in 2:08:47 11:37/ mile
1st 5.5 miles 1:04:41
2nd 5.5 miles 1:04:06
Great run, felt strong. Only lost 2.5 pounds on this run. Hydration and nutrition improved
11 miles in 2:08:47 11:37/ mile
1st 5.5 miles 1:04:41
2nd 5.5 miles 1:04:06
Great run, felt strong. Only lost 2.5 pounds on this run. Hydration and nutrition improved
8/2/11
August 2nd Strength Training Lower Body
Warm up -
Full Squat Cleans - 135x5, 135x4, 135x3
Axe Chop Squats - 10, 10 , 10
Walking lunges holding 55 lb Kettle bells - 20 steps x 3
Thrusters with # 35 KBs - 8, 8, 8
100 feet walk carrying 75 lb sandbag x 3
Full Squat Cleans - 135x5, 135x4, 135x3
Axe Chop Squats - 10, 10 , 10
Walking lunges holding 55 lb Kettle bells - 20 steps x 3
Thrusters with # 35 KBs - 8, 8, 8
100 feet walk carrying 75 lb sandbag x 3
Sunday July 31st
30 minuets of body weight exercise
Bridge/ Abs / Hand stand push ups
C2 rower - 5k TT
21:21
Bridge/ Abs / Hand stand push ups
C2 rower - 5k TT
21:21
7/29/11
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
4 miles in 36:45 Hilly urban route 9:12/mile
1st 2 miles - 18:49
2nd 2 miles - 17:56
7/28/11
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
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
7/27/11
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............
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............
7/26/11
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
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
7/23/11
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
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
7/20/11
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.......................
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.......................
7/19/11
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..............
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..............
7/18/11
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
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.
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.
7/13/11
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
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
7/10/11
July 10th
This was an awesome climb, the trial was very steep and rough. Some weather in the higher elevation. Summit in 3:08:00
7/9/11
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.
7/8/11
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
Averaged around 12:00-13:00/ mile pace
2:00 hours of running
7/7/11
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
9.8 miles 5 hours 11 minuets
Elevation start 9,000 end at 12,100
7/5/11
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...............
Pushups
Handstand pushups (against a wall)
Dips
KB Press
KB swing
D-Ball Slams
Pull ups
Off to Colorado...............
7/4/11
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
Today ran 3.5 miles in 99 degree heat, hilly urban route. - 35:00
6/30/11
June 29th Run
Endurance Run - Urban Hilly Route ( streets, cars, stoplights and hills)
60 min - 6 miles 10:16/mile pace
Moderate pace, backed off a bit. I did some calculations for sweat rate and it appears mine was 54.4 oz per hour when the temperature is above 90 degrees. That is high, seems I may need to find a way to get in more fluids and carry more fluid.
I plan to retest it several times and find the average
60 min - 6 miles 10:16/mile pace
Moderate pace, backed off a bit. I did some calculations for sweat rate and it appears mine was 54.4 oz per hour when the temperature is above 90 degrees. That is high, seems I may need to find a way to get in more fluids and carry more fluid.
I plan to retest it several times and find the average
6/28/11
June 28 Strength Training Upper Body
15 foot Rope Climb - wearing 20 lb weight vest, 3 accents arms only/no legs. Wearing the vest made it very challenging. I had to focus very hard to complete the climb and not put my legs on the rope
Kettle Bell Throws - Tossing and catching 25 lb KB
KB snatch - working on form with # 35's and a few with the # 55
Pullups - 10, 10
Ring Dips - 10, 10
L-Sit in the Tuck position - 2 minuets total
Kettle Bell Throws - Tossing and catching 25 lb KB
KB snatch - working on form with # 35's and a few with the # 55
Pullups - 10, 10
Ring Dips - 10, 10
L-Sit in the Tuck position - 2 minuets total
6/27/11
June 26 Speedwork
Speed work day- C2 Rower
3x 1000 m with 3 minuets of rest
Averaged around 180watts. Still trying to find a way to measure progress on my rower
Power Cleans - Worked up to 3RM # 155lb
The Sunday Speed work workout is a work in progress. Trying to find the motivation to train between shifts can be hard and the focus is not as intense. But it is still good training.
3x 1000 m with 3 minuets of rest
Averaged around 180watts. Still trying to find a way to measure progress on my rower
Power Cleans - Worked up to 3RM # 155lb
The Sunday Speed work workout is a work in progress. Trying to find the motivation to train between shifts can be hard and the focus is not as intense. But it is still good training.
6/24/11
June 24 Tempo Run
Tempo Run - 3 miles in 25:20 8:28/mile pace
.75 mile warm up/cool down
12:08 first 1.5 miles
13:17 2nd 1.5 miles
Still very sore in my hips and core. Ran my hilly tempo street route. Temperature was 98 degrees at noon during my run. This was very difficult. Wanted to hold a lower pace per mile but reached my lactate threshold on the last 1/2 mile up hill. Had to concentrate to hold pace and not vomit. Now time to take a nap and start the workweek.
.75 mile warm up/cool down
12:08 first 1.5 miles
13:17 2nd 1.5 miles
Still very sore in my hips and core. Ran my hilly tempo street route. Temperature was 98 degrees at noon during my run. This was very difficult. Wanted to hold a lower pace per mile but reached my lactate threshold on the last 1/2 mile up hill. Had to concentrate to hold pace and not vomit. Now time to take a nap and start the workweek.
6/23/11
June 23 Strength Training Upper Body
Primarily a Core workout
15ft Rope Climb - no legs. Arms only x3 Starting butt on the sand
Three Rounds: Walking chopping motion holding a 40 lb DB
Sledge Hammer against the tire 20 left and right
KB throwing across the body 25 lb
Very much deep core workout. I am going to feel that tomorrow but more importantly I hope I don't feel that this fall on long races. Pain now equals strength later
Three Rounds: Walking chopping motion holding a 40 lb DB
Sledge Hammer against the tire 20 left and right
KB throwing across the body 25 lb
Very much deep core workout. I am going to feel that tomorrow but more importantly I hope I don't feel that this fall on long races. Pain now equals strength later
6/22/11
June 22 Endurance Run
10k in 58:00 9:20/ mile pace
I planed to run 7 miles at a 9:10 pace. My Garmin dies at mile 1. I am starting to not like my once beloved watch. I guess it needs charged every time now. Makes me wonder how it will hold up on long runs. So I had to estimate my pace and only run 10k as I was sure of the exact mile marker. Pretty hard pace for me on sore legs from yesterdays squats. All part of the plan, embrace the dark place. Running by feel I was able to come pretty close to my plan. Great night run. Came around a corner and scared a not so skinny man who did some kind of scream and dance. His wife laughed at him as I flew past.
6/21/11
June 21 Strength Training Lower Body
Warm up - KB swing 55 lb 1x20
Squat - 135x8, 185x5, 225x3, 225x3, 225x3 (225 with a gracious spot)
Box Squats with Green Bands - 95x3, 95x3, 95x3
Sled Drag - 135 lb , 135, 180 lb x 50 meters
Working up to heavy squat I was unable to squat 225 lb without a spot. I felt closer than previous attempts. My hips are definitely the weak point for heavy squats. Legs are shot. Time to cycle a different exercise/approach and revisit the heavy squat down the road a bit. Continue to focus on hip and core strength and running. Dallas squatted 405 lbs for 2 sets of 3. He is a beast.
Squat - 135x8, 185x5, 225x3, 225x3, 225x3 (225 with a gracious spot)
Box Squats with Green Bands - 95x3, 95x3, 95x3
Sled Drag - 135 lb , 135, 180 lb x 50 meters
Working up to heavy squat I was unable to squat 225 lb without a spot. I felt closer than previous attempts. My hips are definitely the weak point for heavy squats. Legs are shot. Time to cycle a different exercise/approach and revisit the heavy squat down the road a bit. Continue to focus on hip and core strength and running. Dallas squatted 405 lbs for 2 sets of 3. He is a beast.
6/18/11
June 18 Speed Word Interval Row
Light Deadlifts - 135x5, 135x5, 135x5, 185x5, 185x5
C2 Rower - 4x5 minuets with moderate effort
Total Distance- 4597 meters
Average Watt - 141
Feeling better today. Hard to craw out of bed in the afternoon to train. Always glad I did. No back to work for 2 more nights.
C2 Rower - 4x5 minuets with moderate effort
Total Distance- 4597 meters
Average Watt - 141
Feeling better today. Hard to craw out of bed in the afternoon to train. Always glad I did. No back to work for 2 more nights.
6/16/11
June 16 Strength Training Upper Body
15 Foot Rope Climb- x4 ( 2 with arms only, no leg assistance. Starting with Butt on the ground)
Splint Power Snatch - 95x5, 95lb x5, 95lb x5
KB Shoulder press ( holding KB upside down ) 25x5, 25x5, 25x4
Ring Pullups - 10, 10
Sandbag Cleans 75 lb - 5, 5
I am completely exhausted, I over extended this week. I am canceling the tempo run for tomorrow, working the next 4 nights. I will reevaluate speed work/Rowing for Saturday.
Just a little to much additional life commitments this week, some real hard training and my work week has not yet begun.
Splint Power Snatch - 95x5, 95lb x5, 95lb x5
KB Shoulder press ( holding KB upside down ) 25x5, 25x5, 25x4
Ring Pullups - 10, 10
Sandbag Cleans 75 lb - 5, 5
I am completely exhausted, I over extended this week. I am canceling the tempo run for tomorrow, working the next 4 nights. I will reevaluate speed work/Rowing for Saturday.
Just a little to much additional life commitments this week, some real hard training and my work week has not yet begun.
6/15/11
June 15 Endurance Run
Trail Run at Turkey Mountain - 5 Miles in 59:08 11:49/Mile
1st 2.5 mile in 30:00
2nd 2.5 miles 29:08
59:08 for 5 miles Hard Trail Running on very rocky and technical single track. Felt good to be back on the trail. Temps in the upper 90's. I ran hard on the out and had to really push it to return in my predetermined time frame. Really getting a feel and focus for how I need to approach this year of running.
1st 2.5 mile in 30:00
2nd 2.5 miles 29:08
59:08 for 5 miles Hard Trail Running on very rocky and technical single track. Felt good to be back on the trail. Temps in the upper 90's. I ran hard on the out and had to really push it to return in my predetermined time frame. Really getting a feel and focus for how I need to approach this year of running.
6/14/11
June 14 Strength Training Lower Body
Warm Up- Hand Stand Push Ups - 3x5
Pistol Progression off a box - 3x3
Back Extension - 3x5
Band Squat ( Green Resistance Bands ) Just the bar plus bands 2x4
Squat- 135 lb x5, 200 lb x5, 200x4, 200x5, 200x4, 200x4 : Dallas had to provide a spot on most sets, This weight is pretty heavy for me to squat. Will continue to work toward goal
Stiff one leg dumbbell Deadlift - 35 lb 5, 5
Hyperextension 5, 5
Wide Stance Good Mornings - 95 lb 5, 5
Pistol Progression off a box - 3x3
Back Extension - 3x5
Band Squat ( Green Resistance Bands ) Just the bar plus bands 2x4
Squat- 135 lb x5, 200 lb x5, 200x4, 200x5, 200x4, 200x4 : Dallas had to provide a spot on most sets, This weight is pretty heavy for me to squat. Will continue to work toward goal
Stiff one leg dumbbell Deadlift - 35 lb 5, 5
Hyperextension 5, 5
Wide Stance Good Mornings - 95 lb 5, 5
6/11/11
June 11 Speed Work Interval Row
C2 Rower - 5x 750 m with 3 minuets Rest
Time- 15:48 (rowing)
Average Watts - 173
Could have beed a little better. Back to Work tonight
Time- 15:48 (rowing)
Average Watts - 173
Could have beed a little better. Back to Work tonight
6/9/11
June 9 Run
Tempo Run on Hilly Urban Street
.75 mile warm up and cool down 8:15/mile
2 miles - 16:24
1st mile- 8:16
2nd mile - 8:08
Temp hot, quick tempo run before sleep/work tonight. Legs and core are sore from yesterday. I think bette than last tempo run.
.75 mile warm up and cool down 8:15/mile
2 miles - 16:24
1st mile- 8:16
2nd mile - 8:08
Temp hot, quick tempo run before sleep/work tonight. Legs and core are sore from yesterday. I think bette than last tempo run.
6/8/11
June 8 Strength Training Combining Upper and Lower
Hand Stand Push Ups ( Against the Wall ) 3x5
Working on Pistols, progression off a box - 2x5
Overhead Squat - 45x10, 65x8, 95x5, 95x5, 95x5, 95x5, 95x5
Power Clean - 3x3 #135
GPP Work- Rope Pull Ups - 10, 7, 8
Dips - 10, 10, 10
Sled Drags ( 100 lb ) 100 feet, 100 feet, 100 feet
Had to combine my upper and lower strength training this week because of time, work ect. My training partner is on vacation. We will be picking up with heavy squats next week!
Working on Pistols, progression off a box - 2x5
Overhead Squat - 45x10, 65x8, 95x5, 95x5, 95x5, 95x5, 95x5
Power Clean - 3x3 #135
GPP Work- Rope Pull Ups - 10, 7, 8
Dips - 10, 10, 10
Sled Drags ( 100 lb ) 100 feet, 100 feet, 100 feet
Had to combine my upper and lower strength training this week because of time, work ect. My training partner is on vacation. We will be picking up with heavy squats next week!
6/7/11
Thoughts, News Outlook for the future ( Damn Cuboid )
I went to see the Podiatrist for my follow up today. After 5 doctors he appeared to be close to a diagnosis. Last time he felt that I had Fibromatosis hard knots of scar tissue in the Plantar Fascia. A situation that has no cure, only trying to treat the symptoms. Although I was discourage that I had a life long issue I was ready to get back to training, it just would mean living with pain.
Today He did an Ultrasound on my foot and found that the Cuboid Bone is pressing down into the plantar fascia from the top, causing irritation and pain. A condition that is worse by prolonged standing on hard surface, such as my workweek.
The good news, is after a custom orthotic designed to alleviate pressure in this area, the problem "should" clear up. I can wear this devise to run or stand on my feet at work. The hope is that over some time the pain will subside. It will take four week to make them, so my hope is to be back pain free by summers end if not sooner.
So I will continue to train at a moderate base, keeping on the sharp edge of ramping up my miles for something this fall or winter. I know where my training needs to be before I toe the next stating line and I will not stand there without the proper build up.
So great news for me, will be writing more of my training template soon.......
Today He did an Ultrasound on my foot and found that the Cuboid Bone is pressing down into the plantar fascia from the top, causing irritation and pain. A condition that is worse by prolonged standing on hard surface, such as my workweek.
The good news, is after a custom orthotic designed to alleviate pressure in this area, the problem "should" clear up. I can wear this devise to run or stand on my feet at work. The hope is that over some time the pain will subside. It will take four week to make them, so my hope is to be back pain free by summers end if not sooner.
So I will continue to train at a moderate base, keeping on the sharp edge of ramping up my miles for something this fall or winter. I know where my training needs to be before I toe the next stating line and I will not stand there without the proper build up.
So great news for me, will be writing more of my training template soon.......
June 6 Endurance Run
Endurance Run 7 miles - 1:16:38 10:58/ mile average
1st 3.5 mile - 37:46
2nd 3.5 mile - 38:51
Endurance urban run. Hills, traffic and stoplights. I love running at night. One can be more aware of surroundings and stay in control of their personal area. The run became a little difficult around mile 6. Ran on a full stomach and drank 20 oz of water.
1st 3.5 mile - 37:46
2nd 3.5 mile - 38:51
Endurance urban run. Hills, traffic and stoplights. I love running at night. One can be more aware of surroundings and stay in control of their personal area. The run became a little difficult around mile 6. Ran on a full stomach and drank 20 oz of water.
6/3/11
June 3 Endurance Run
Endurance Run 6 miles - 1:02:27
10:25 mile
Ran at Riverside, temperature was 97 degrees. IPOD died 2 minuets into the run so I had to suck it up. It was crazy hot, tried to keep the pace around 10:00/miles but fluctuated between 9:50 -10:30, hard to hold a pace today.
10:25 mile
Ran at Riverside, temperature was 97 degrees. IPOD died 2 minuets into the run so I had to suck it up. It was crazy hot, tried to keep the pace around 10:00/miles but fluctuated between 9:50 -10:30, hard to hold a pace today.
6/2/11
June 2 Strength Training Lower Body
Warm up - 55 lb KB swing 2x30
Box Squats with Green Bands # 55 2x6
Squat - 135x8, 175x7, 175x7, 175x6, 175x7
Box Jumps - 5x3 working up to max height of two boxes plus to plates
Box Squats with Green Bands # 55 2x6
Squat - 135x8, 175x7, 175x7, 175x6, 175x7
Box Jumps - 5x3 working up to max height of two boxes plus to plates
June 1 Run
Tempo Run
2 miles - 16:48 8:24/mile
8:18 first Mile
8: 33 2nd Mile
Hilly Streets, felt slow. 3/4 mile warm up and cool down
2 miles - 16:48 8:24/mile
8:18 first Mile
8: 33 2nd Mile
Hilly Streets, felt slow. 3/4 mile warm up and cool down
5/29/11
5 - 29 Interval Row
C2 Rower - Intervals
1:40 Work to :20 Rest
3280 Total Meters Covered
Quick workout, back to work tonight
1:40 Work to :20 Rest
3280 Total Meters Covered
Quick workout, back to work tonight
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
4/28/11
April 27th Run
Light run today, continue active recovery. Lots of stretching and Ice
Run easy 5K with Mike. 28:00 9:12/mile
Run easy 5K with Mike. 28:00 9:12/mile
4/27/11
April 25th Strength Training Lower Body
Squat - 115x10, 135x8, 155x5, 175x3, 185x3
KB Swing #55 15, 15, 15
Reverse Hyperextension - 10
Toes to Bar - 8, 6, 6
4/24/11
April 24th Interval Run
Training is slow and scaled back currently. New Baby in the house!
Continue to run through active recovery. Doc identified a knot deep in the plantar fascia, now we will try to correct it.
.75 mile warm up easy pace
4x400 m with 2min rest
1:46
1:39
1:36
1:37
.75 mile cool down
Stretch/ Roll out calves / Ice foot
I have not run intervals in months, felt good. Some mild foot discomfort. Ran around 85% looking forward to getting my 400 m back under 1:30
Continue to run through active recovery. Doc identified a knot deep in the plantar fascia, now we will try to correct it.
.75 mile warm up easy pace
4x400 m with 2min rest
1:46
1:39
1:36
1:37
.75 mile cool down
Stretch/ Roll out calves / Ice foot
I have not run intervals in months, felt good. Some mild foot discomfort. Ran around 85% looking forward to getting my 400 m back under 1:30
4/20/11
April 20th Run
Run 5K easy pace - 30:00
Ran for the first time in 18 days. Slow and short. Foot still hurt a bit. Doc says light running is ok during this healing process. I like that better than sitting around for a month and still be hurting. Active recovery. Felt good to run!
Ran for the first time in 18 days. Slow and short. Foot still hurt a bit. Doc says light running is ok during this healing process. I like that better than sitting around for a month and still be hurting. Active recovery. Felt good to run!
4/19/11
April 19th Strength Training Upper Body
Rope Climb 15 ft - 6 climbs mixture of arms only and double rope climb
Rope Pull ups - holding both ropes 3x3
Deadlift Bent Row Power clean combo - #95 - # 115 --- 3x5
Suit case lifts - 3x5
GHD sit ups with #20 medicine ball throw 10, 10
Rope Pull ups - holding both ropes 3x3
Deadlift Bent Row Power clean combo - #95 - # 115 --- 3x5
Suit case lifts - 3x5
GHD sit ups with #20 medicine ball throw 10, 10
4/14/11
April 14 Strength Training Upper Body
Warm up with push ups
15 foot Rope climb- 4 climbs/ 3 with arms only
Hand stand push ups- 3x5
Superset Rope pullups/dips - 8/10 8/10 5/9
Hand over hand sled pulling
Tire Flipping x 6 minuets to failure
15 foot Rope climb- 4 climbs/ 3 with arms only
Hand stand push ups- 3x5
Superset Rope pullups/dips - 8/10 8/10 5/9
Hand over hand sled pulling
Tire Flipping x 6 minuets to failure
4/13/11
April 13 Alternate Endurance Day - Swimming
Freestyle swim - 30 minuets
Pool Running with waist flotation device - 15 minuets
Swimming went ok, stated to get my breathing down by the end of 30 minuets. I could see this as a supplement to running but not an every day thing. However this is to be my long endurance exercise for the month of April
Pool Running with waist flotation device - 15 minuets
Swimming went ok, stated to get my breathing down by the end of 30 minuets. I could see this as a supplement to running but not an every day thing. However this is to be my long endurance exercise for the month of April
4/12/11
April 12 Strength Training Lower Body
Stiff Leg Deadlift - #225 3x5
Reverse Hyperextension holding #10 weight - 10, 10 , 8
KB swing # 53 - 10, 10, 10
Squats with green band # 95 - 3x3
Deep Squat - # 115 1x20
Sled pulls 100-200 feet - # 180 - 4 trips various grips
Strained low back on deadlifts, pre-exhausted posterior chain making the squat very hard. First time to use the new sled, very difficult. I saw stars on the last trip, close to nausea. Spent 30 minuets rolling out lower back and TP work.
Reverse Hyperextension holding #10 weight - 10, 10 , 8
KB swing # 53 - 10, 10, 10
Squats with green band # 95 - 3x3
Deep Squat - # 115 1x20
Sled pulls 100-200 feet - # 180 - 4 trips various grips
Strained low back on deadlifts, pre-exhausted posterior chain making the squat very hard. First time to use the new sled, very difficult. I saw stars on the last trip, close to nausea. Spent 30 minuets rolling out lower back and TP work.
4/11/11
April 10th Swimming
Since my foot is still hurting I saw the doctor again this week. This one feels it is a non-typical case of plantar fasciitis. Running combined with being on my feet at work 12 hours a night has led to a chronic foot issue, for 6 months now. The symptoms are not like the classic PF, frustrating to try and figure out what to do.
So for now the plan is one month rest from running, I will reassess first week of May.
New endurance prescription will be swimming and rowing
Today swam for 30 minuets easy pace, ugly form. Lots of room for improvement in technique
So for now the plan is one month rest from running, I will reassess first week of May.
New endurance prescription will be swimming and rowing
Today swam for 30 minuets easy pace, ugly form. Lots of room for improvement in technique
4/9/11
April 7 Strength Training Lower Body
# 33 KB Squats x5 walk 3 steps 50 feet
100 feet walk with # 33 KB in the rack position
100 feet Farmer walk with # 53 KB
# 33 KB Deadlifts x 10 walk 3 steps 50 feet
Lunge to Over head Press with 33 lbs
Squat Jumps with #20 weight vest then drop vest continue to failure
100 feet walk with # 33 KB in the rack position
100 feet Farmer walk with # 53 KB
# 33 KB Deadlifts x 10 walk 3 steps 50 feet
Lunge to Over head Press with 33 lbs
Squat Jumps with #20 weight vest then drop vest continue to failure
4/5/11
April 5 Strength Training Upper Body
First work out since 50K DNF
Felt at about 75-80%, endurance is weaker
15 foot rope climb - 4 ( one hand/hand only)
Bench press with green bands - 5x5 @ # 135
Close Grip Bench Press - 2x5 @ # 135
Ring Dips- 8, 8, 8
Partner Assisted Hand Stand Walks - 25 feet x3
Sled Drags - 50 feet 135# x 3
Felt at about 75-80%, endurance is weaker
15 foot rope climb - 4 ( one hand/hand only)
Bench press with green bands - 5x5 @ # 135
Close Grip Bench Press - 2x5 @ # 135
Ring Dips- 8, 8, 8
Partner Assisted Hand Stand Walks - 25 feet x3
Sled Drags - 50 feet 135# x 3
4/3/11
Failure DNF - April 2, 2011
Lake McMurtry 50K Trail Race
This race optimized my thoughts on running. It broke me down and reveled my weakness..........
DNF my second 50K trail race in 6 months. It appears to be similar issues related to late stage nausea and weakness that I am unable to recover from.
This race started great, I had researched and practiced what I thought I needed from the previous lessons learned. The weather was warm, I got up early ate my usual breakfast worked on mobility and drove to Stillwater. The race started fast and for the first couple of miles things were quicker than I wanted so I dropped back and found my pace. I was drinking water, carrying my two 20oz bottles and filling them often. I took 2 S-caps every hour and ate my standard Peanut Butter/Bread M&M combo that has worked well for me all year.
There were four 7.5 mile loops, first loop took 1.5 hours, second loop took 1:40 min and then third loop took 2 hours.
I encountered my issues on the back half of this last loop. I began to feel weaker and noticed I was walking more. I tried to eat at hour 3 but was unable to get down my usual. At an aid station I felt hungry and ate 2 potato chips and 2 drinks of a coke and felt great for about 3 miles, running again. I tried to repeat it at the next aid station but it did not have the same effect. At this point I became very nauseated and just wanted to make it back to the middle, sit down and regroup. All my family was there and very supportive, felt I let some people down. I continued to be nauseated, tried eating salt, sipping cold drinks nothing helped. It was pointed out that although it was 81 degrees and I had been running for several hours I was not sweating. This alarmed me knowing what this is a sign of. So I stopped my Garmin and climbed into the car. I started throwing up and it was nothing but yellow stomach bile. All though I thought I was drinking and it felt my stomach was full, it was not and I was really dehydrated.
On the way home I drank about 75oz of cold 7-up which is fast becoming my failure recovery drink.
Waking up Sunday the 3rd I am very sore all over, I know that I pushed my limit.
Notes of interest and thoughts:
Dry skin, no urine, weakness, 3 pound weight loss, nausea, empty stomach = Significant Dehydration
Need to learn to pound water in later stages, high mileage This may be a learned physiologic skill that I need to work on.
This is the second time this has happened - pattern?
Positive note, my foot did not hurt at all, today it is sore but during the race if felt normal.
Taking some time off from running, seeing a doctor next week for my foot. Have a big event forthcoming, I will continue to train for strength and endurance and build up running this spring once my foot is back to normal
Still have not perfected the 50 mile and less distance. Not ready for the big one.
This race optimized my thoughts on running. It broke me down and reveled my weakness..........
DNF my second 50K trail race in 6 months. It appears to be similar issues related to late stage nausea and weakness that I am unable to recover from.
This race started great, I had researched and practiced what I thought I needed from the previous lessons learned. The weather was warm, I got up early ate my usual breakfast worked on mobility and drove to Stillwater. The race started fast and for the first couple of miles things were quicker than I wanted so I dropped back and found my pace. I was drinking water, carrying my two 20oz bottles and filling them often. I took 2 S-caps every hour and ate my standard Peanut Butter/Bread M&M combo that has worked well for me all year.
There were four 7.5 mile loops, first loop took 1.5 hours, second loop took 1:40 min and then third loop took 2 hours.
I encountered my issues on the back half of this last loop. I began to feel weaker and noticed I was walking more. I tried to eat at hour 3 but was unable to get down my usual. At an aid station I felt hungry and ate 2 potato chips and 2 drinks of a coke and felt great for about 3 miles, running again. I tried to repeat it at the next aid station but it did not have the same effect. At this point I became very nauseated and just wanted to make it back to the middle, sit down and regroup. All my family was there and very supportive, felt I let some people down. I continued to be nauseated, tried eating salt, sipping cold drinks nothing helped. It was pointed out that although it was 81 degrees and I had been running for several hours I was not sweating. This alarmed me knowing what this is a sign of. So I stopped my Garmin and climbed into the car. I started throwing up and it was nothing but yellow stomach bile. All though I thought I was drinking and it felt my stomach was full, it was not and I was really dehydrated.
On the way home I drank about 75oz of cold 7-up which is fast becoming my failure recovery drink.
Waking up Sunday the 3rd I am very sore all over, I know that I pushed my limit.
Notes of interest and thoughts:
Dry skin, no urine, weakness, 3 pound weight loss, nausea, empty stomach = Significant Dehydration
Need to learn to pound water in later stages, high mileage This may be a learned physiologic skill that I need to work on.
This is the second time this has happened - pattern?
Positive note, my foot did not hurt at all, today it is sore but during the race if felt normal.
Taking some time off from running, seeing a doctor next week for my foot. Have a big event forthcoming, I will continue to train for strength and endurance and build up running this spring once my foot is back to normal
Still have not perfected the 50 mile and less distance. Not ready for the big one.
3/30/11
March 29th Race Week Strength Work Out at 60%
Squat with Green Bands 65 lbs total 6 x 3
Regular Pull ups and Ring Pull ups - 5 sets 8 to 10 reps
Light Zurcher squats with crab walking and additional Hip mobility work
Partner assisted hand stand push ups - 5, 4, 4
D - Ball Slams 24 lbs - 12, 12
Regular Pull ups and Ring Pull ups - 5 sets 8 to 10 reps
Light Zurcher squats with crab walking and additional Hip mobility work
Partner assisted hand stand push ups - 5, 4, 4
D - Ball Slams 24 lbs - 12, 12
3/28/11
3/23/11
March 23rd Strength Training Upper Body
15 foot Rope Climb - 5 ascents ( 4 ascents arms only )
Hang Power Snatch - 95x5, 95x5, 95x3, 95x3
Inverted Ring Rows- 11, 11, 11
KB clean and Press #33 - 8, 7, 7
Conditioning Work - 295 lb tire flip mixed with Hand Stand Push ups against wall - Until Failure
I did not feel strong after heavy squats yesterday. Rope Climbs without legs fried my arms!
Trigger Point work on arms after workout
Hang Power Snatch - 95x5, 95x5, 95x3, 95x3
Inverted Ring Rows- 11, 11, 11
KB clean and Press #33 - 8, 7, 7
Conditioning Work - 295 lb tire flip mixed with Hand Stand Push ups against wall - Until Failure
I did not feel strong after heavy squats yesterday. Rope Climbs without legs fried my arms!
Trigger Point work on arms after workout
3/22/11
March 22 Strength Training Lower Body
Box Squats with Bands 5x3- 95(215 at the Top) 135(255 at the Top) 135(255) 155 (275) with a spot
Front Squat - 95x5, 135 x5, 155x5 with a spot
Reverse Hyperextension - 8, 8, 8
Jump Lunges #15s - 8, 20
Mobility Work with roller - 15:00
Hard Squat workout, lifted heaver than I usually do, helps to have a stronger lifting partner.
Front Squat - 95x5, 135 x5, 155x5 with a spot
Reverse Hyperextension - 8, 8, 8
Jump Lunges #15s - 8, 20
Mobility Work with roller - 15:00
Hard Squat workout, lifted heaver than I usually do, helps to have a stronger lifting partner.
March 22 Run
Less than 2 weeks away from my 50K
Went for a light run at Turkey Mt. Ran 5.6 miles in 1:04:00
I ran fast with RPE of 85-90%
It felt good to run fast again, then I locked my keys in my car, had to wait 45 minuets for recovery meal
Went for a light run at Turkey Mt. Ran 5.6 miles in 1:04:00
I ran fast with RPE of 85-90%
It felt good to run fast again, then I locked my keys in my car, had to wait 45 minuets for recovery meal
March 21 Rest
Worked last night, only four hours of sleep and I was unable to train. Felt very tired and almost sick. I decided to sleep/rest and refocus for the week
3/18/11
Friday March 18th Row
C2 rower - 85% of RPE Damper setting at 8. Held watts around 120
55 minuets - 11,127 meters (6.9 miles)
55 minuets - 11,127 meters (6.9 miles)
3/16/11
Wednesday March 16th Strength Training Lower Body
Air Squat 90 seconds - 60
Overhead Squat 5x3 - 115 lb, 125 lb, 125 lb, 125-fail, 115 lb
Pistol ( 1 leg squat ) progression off a box, lots of assistance - 25 left and right leg
GHD situp - 50
Overhead Squat 5x3 - 115 lb, 125 lb, 125 lb, 125-fail, 115 lb
Pistol ( 1 leg squat ) progression off a box, lots of assistance - 25 left and right leg
GHD situp - 50
3/15/11
Tuesday March 15th Strength Training Upper Body
Push Ups - 2 minuets- 55
15 Foot Rope climb- 8 ascents/ 3 legless
Floor Press- 165x3, 165x3, 165x3, 165x3
Assisted Hand Stand Push-ups- 15, 12, 8
Conditioning/GPP Work
285 lb Tire flip 100ft
#35 lb KB over head walk 100ft
# 35 lb KB overhead throw x4-5
Farmers walk #35lb Fat grip DB's 200ft
285 lb Tire flip 50 feet
Did this circuit x3
3/14/11
Sunday March 13th Run
Long run at ultra pace
18 miles urban road running - 3:43:00 12:25/mile
Temp in the high 40's light rain between hours of 6-10pm
Great run felt strong, nutrition was perfect
Following Run: strength and recovery workout
4bag Ice bath 10 minuets
18 miles urban road running - 3:43:00 12:25/mile
Temp in the high 40's light rain between hours of 6-10pm
Great run felt strong, nutrition was perfect
Following Run: strength and recovery workout
4bag Ice bath 10 minuets
Friday March 11th Strength Training Lower Body
Clean and front squat - 125 x5, 125 x 5, 125x 5
KB swing # 53- 8, 8, 8
Zelcher Squat with 33 lb KBs from suspended chain bar
Jumping KB squats holding # 53's - 8, 8, 8
KB walking lunges with # 53's
KB swing # 53- 8, 8, 8
Zelcher Squat with 33 lb KBs from suspended chain bar
Jumping KB squats holding # 53's - 8, 8, 8
KB walking lunges with # 53's
Wednesday March 9th Strength Training Lower Body
15 foot Rope climb- 6 ascents
Speed squat with green resistance bands 10x2 worked up to 65lb plus bands
C2 Row - 20 minuets
Damper setting at 8, holding watts 50 above body weight. Very hard workout wanted to hold watts at 220 but was only able to maintain 193 average. Total meters 4921M
The rowing was very hard, felt tired
Speed squat with green resistance bands 10x2 worked up to 65lb plus bands
C2 Row - 20 minuets
Damper setting at 8, holding watts 50 above body weight. Very hard workout wanted to hold watts at 220 but was only able to maintain 193 average. Total meters 4921M
The rowing was very hard, felt tired
3/8/11
March 8th Strength Training Upper Body
1 hour 10 minuets
Elevated Pushups off Kettle Bells/ Over head press w/ chain suspended KB's / Overhead laterals/ Press from the Squat
Clean and Jerk - 135# 1, 2, 3, 4, 5
Core work with KBs and overhead walking presses
Picked up a new workout partner. Much stronger than I, pushing me hard and doing new unconventional strength and conditioning. I feel its going to translate quiet well to long distance running
Elevated Pushups off Kettle Bells/ Over head press w/ chain suspended KB's / Overhead laterals/ Press from the Squat
Clean and Jerk - 135# 1, 2, 3, 4, 5
Core work with KBs and overhead walking presses
Picked up a new workout partner. Much stronger than I, pushing me hard and doing new unconventional strength and conditioning. I feel its going to translate quiet well to long distance running
3/7/11
March 5th Strength Training Lower Body
Overhead Squat - 95x3, 105x3, 115x3, 125x2, 135x1
Good Morning 1x50 - 85lbs
L-Sit- 3 minuets of work
Good Morning 1x50 - 85lbs
L-Sit- 3 minuets of work
3/2/11
Wed 3-3-11 Strength Training Lower Body
Speed Squat 10 x 2 45 lb bar plus Green Bands
C2 Row 3 min / 3 min off x 3 hold highest watts 240w 244w 239w
Axe Squats with uneven strength bar - 5 squats walk three steps 50 feet GPP
Strength bombs walking lunge plus lateral raise to over head - 50 feet GPP
Overhead Squat # 95 - 8, 8, 7
KB Swing # 53 - 8, 8, 8
C2 Row 3 min / 3 min off x 3 hold highest watts 240w 244w 239w
Axe Squats with uneven strength bar - 5 squats walk three steps 50 feet GPP
Strength bombs walking lunge plus lateral raise to over head - 50 feet GPP
Overhead Squat # 95 - 8, 8, 7
KB Swing # 53 - 8, 8, 8
3/1/11
Tuesday March 1 Strength Training upper body
Rope climb 15 ft - 4 climbs
Push Jerk - 135x3, 145x3, 155 x3, 165,x3, 155x3
Ring dips- 30
Rope Pull ups- 30
45lb DB snatch L/R
10 min of DB/KB swings core GPP work
Push Jerk - 135x3, 145x3, 155 x3, 165,x3, 155x3
Ring dips- 30
Rope Pull ups- 30
45lb DB snatch L/R
10 min of DB/KB swings core GPP work
2/28/11
Sunday 2-27 Strength Training lower Body
Mobility work - 10 minuets
90 seconds Air Squats - 55
Squat - 155x3, 175x3, 180x3, 180x3
KB swing 55lb - 1x50
90 seconds Air Squats - 55
Squat - 155x3, 175x3, 180x3, 180x3
KB swing 55lb - 1x50
Thursday Feb 24 Strength Training Lower Body
Box Squat 12x2 with 60 seconds rest - Used 125 lb which is 55% of 1RM
C2 Rower - 3 minuets on 3 minuets off for 3 rounds holding highest watts
250 W
249 W
231 W
C2 Rower - 3 minuets on 3 minuets off for 3 rounds holding highest watts
250 W
249 W
231 W
2/24/11
Monday 2-21 Strength Training Upper Body
2 minuets Plyo Pushups---- 35
Push Press 5x3
# 135
#140
#145
#150
#150x2
Power Snatch 3RM # 105
Rope Pull ups mixed with regular pull ups- 50
L-Sit - 3minuets of work
Push Press 5x3
# 135
#140
#145
#150
#150x2
Power Snatch 3RM # 105
Rope Pull ups mixed with regular pull ups- 50
L-Sit - 3minuets of work
Run
14 mile urban run on hilly streets.
2:36:52 11:29/mile pace
Strength and recovery workout
Ice Bath
Mobility/Trigger point work
2:36:52 11:29/mile pace
Strength and recovery workout
Ice Bath
Mobility/Trigger point work
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