Endurance Run
12 miles urban hilly route - 2:12:30 11:02/ Average
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
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