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
10/26/11
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
Subscribe to:
Posts (Atom)