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.
6/22/11
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
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