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............

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

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

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.......................

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..............

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

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.