Saturday: D6,W5

Training:

AM:

Endurance:
Run: 1 hour 45 min ( last 15 min at 7:05 pace)

Durability: Active stretch

Afternoon:

Work Capacity:
AMRAP 10 min:
5 x chinups
10 x pushups
15 x squats

Total: 14 rounds

Friday:D5,W5

Training:

Warm Up: ROM drills

Work Capacity:
12 x burpees on the minute for 10 minutes

Endurance:
400 m easy run
8 x hill repeates: (100% effort, held paces between 37-42 seconds)
400 m easy run

Stamina:
100 x squat (w/50lb bag of salt)

Durability:
100 x leg levers
100 x superman back extensions
Active stretch, focus on calves and achilles

150 x pullups (done throughout the day in sets of 5, all were complete deadhang and were done slow)

Notes:
High intensity day and it felt great. It felt really good to run fast again, ran down the hill as active recovery between sprints. I was pleased that I could hold the pacing within 5 second intervals.

Thursday: D4,W5

Training:
Travel and work: Rest

Wednesday: D3,W5

Warm Up:
ROM drills

Training:

Run: 50 min (easy pace)

100 x step-ups (w/40lb pack)
100 x squats (wearing 20lb vest)
100 x sit-ups (straight leg, unanchored)
100 x back extensions

4 x 30 pushups

Durability:
Active stretch (1 min static intervals)

Notes:
I think I am going to start adding in fast running again. My legs feel trashed from doing LSD runs day in and day out. I'm thinking of adding in a short interval day and a long interval day again and try for 2-3 LSD runs a week with Sunday being a dedicated endurance day. Trying to do LSD runs every day just to add up mileage is just going to get me injured and is poor programming on my part. I am trying to find the balance between quality miles and getting dirt under my feet so as to best prepare for ultra endurance.

Tuesday: D2,W5

Training:
Run: 36 min run

Durability:
100 x 4 count flutter kicks

Notes:
Complete crap. Terrible day.
On a good note, mobility has really paid off and foot did not bother me at all.

Monday: D1,W5

Warm Up:
5 min jump rope
Dynamic stretch/ROM drills
30-20-10: Hand release pushups, hallow rocks

Training:
3 x 20 squats
3 x 15 squats
3 x 10 squats
(all squats done using 2 35lb dbs, 135 total squats, focused on depth and form)

In between each set:
8 x strict military press (72 total)
1 x Mtn athlete hip mobility

Durability:
Active stretch
Mobility work: rolled out bottom of foot and worked on opening up hips as well.

2 hours of softball

Notes:
Plantar fascia is still a bit tight but it is more sore than painful. It was fine during softball tonight. Got a lot of short intermittent sprints in and it seemed fine. Spent a great deal of time rolling my foot out and doing mobility on my calves, ankles and tendons surrounding my feet. I think that the aspect of strengthening my tendons and muscles in my feet and getting them used to covering long distances is going to be the portion training that is going to take the longest. My aerobic capacity has not been an issue in any training runs so far. Going to run 4 miles tomorrow so I will see how the foot feels.

Sunday: D7,W4

1.) Daily Quiet Time:
Wake Up:
Devotion:
Streams in the Desert

2.) Training:

Endurance: Long run (86 min, mixed in threshold and easy pace)
Durability: 50 hand release pushups, active stretch


Notes:
Right foot is feeling pretty tight, going to stretch and roll it out.

Total Milage:
Run: 25.2
Bike: Between 12-13

4 weeks of my first base phase are complete. I am very happy with the progress I have made so far. The goal for these 4 weeks was to get myself better acclimated to running 20-30 miles per week and get used to at lease 1 long run a week (over 60 min for the time being). I have found that my cardiovascular and aerobic ability is fine and that what needs strengthening is my lower body (feet, tendons, achilles, calves ect). If I would not have hurt my foot last night I would have considered this first phase a complete success, however, injuries do occur and this is minor so I feel fortunate. The next phase going forward is going to be a building phase and I am planning on using the next 4 weeks to slowly increase mileage and add in 3 intense lower body sessions geared towards muscular endurance. The rest of the week will be focused on core and flexibility sessions with upper body calisthenics thrown in when time allows.

Focus needs to be on baby steps (which is always difficult for me) as I still have 18 months to train. Slowly build up a solid base of miles as well as lower body muscular endurance and let my body become acclimated to this workload.

Saturday: D6,W4

1.) Daily Quiet Time:
Wake Up: 9:00 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 17

2.) Training:

AM:

Warm Up: ROM drills, dynamic stretch
Endurance: 40 min run, easy pace
Durability: 15 min active stretch

Friday: D5,W4

1.) Daily Quiet Time:
Wake Up: 7:00 am
Devotion:
Reading:

1.) Training:

AM:
Endurance: 53 min run (last 800 threshold pace, 7mm)
Durability: Long active stretch, focused on calves, achilles and hamstrings

AFTRN:

Warm Up:
ROM drills
Waterski (really helped warm up my hamstrings)

Work Capacity:
5 rounds:
10 x dh ring pullups
20 x pushups (chest to deck)
30 x squats (w/ 50lb bag of salt)
40 x situps (anchored)

Durability: Active stretch

Thursday: D4,W4

1.) Daily Quiet Time:
Wake Up: 6:00 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 15

2.) Training: Rest

Wednesday: D3,W4

1.) Daily Quiet Time:
Wake Up: 6:00 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 14

2.) Training:

Endurance: Bike
5 min x easy pace to warm up
45 min x threshold pace
10 min x easy pace to cool down

Work Capacity: Core work
100 x hallow rocks
30 x pushups
100 x straight leg situps
30 x pushups
100 x hallow rocks
30 x pushups
100 x leg levers
1 min x side plank
1 min x front plank
1 min x side plank

Durability:
Active stretch

Tuesday: D2,W4

1.) Daily Quiet Time:
Wake Up: 5:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 13

2.) Training:

Warm Up:
ROM drills (focused on opening up hips and hamstring work)
30-20-10 x hallow rocks, hand release pushups

Work Capacity:

AFAP:
20 x straight leg rdl (using 2 35lb db's)
10 x box jumps (high rock ledge)
10 x burpee

Endurance:
Run: 4.2 miles

Durability:
Active stretch
rolled out bottoms of feet, hamstrings, it bands and did extra achilles work

Notes:
Heat index of 115. Did my workout outside like I normally do and lost a lot of water just through sweating. First time ever that I could not run the entire 4.2 miles of a trail I normally run with ease. Overall is probably was a good thing as I worked on run, walk sequences and walking pace. Not to disappointing as it was just as much a mental exercise at this point due to dehydration and extreme heat. Hydrated, protein shake, flatbread and 10 eggs post work out and felt much better. Got to do more planning for when it gets hot out as I am not used to it at all. I need to be smarter. In a 24 hour span I lost 8 lbs which is not good. Weighed in at 184lbs last night post work out. End of my first mini-cycle is coming up here at the end of the week and so far I am pleased with the adaption my body (especially feet) are making.

Monday: D1,W4

1.) Daily Quiet Time:
Wake Up: 5:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 12

2.) Training:

Endurance:
800 m run (easy pace, 7:30)
10 x 200 m run (30 sec rest between each interval)
800 m run (easy pace)

Work Capacity:
8 rounds:
50 x squats
25 x pushups

Foul: Due to pore performance in work capacity (refueled and waited 1 hour)
21-15-19
Strict Military Press (using 2 35lb db's)
Pushups (on db's to ensure full ROM)

Durability: 2 hours softball, active stretch

Notes:
Heat index of 115 today and I did the workout outside. Completely ran out of gas due to lack of nutrition during the day. Ended the wc early and came in and downed a protein shake, raisons and a huge bowl of oatmeal. PWO meal really helped get my energy back. Overall just not a good day. This is the first poor day that I have had in a while.

Sunday: D7,W3

1.) Daily Quiet Time:
Church

2.) Training: Active Recovery

Endurance:
35 min walk
25 min run (easy pace)

Weekly Totals:
Ruck: 4.5 miles
Run: 25 (long run: 2 hours 10 min)

Saturday: D6,W3

1.) Daily Quiet Time:
Wake Up: 6:45
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 11

2.) Training:

Endurance:
Run: 40 min (played with my pacing a bit, tried to really attack hills and worked on stride going downhill, sprinted last 800 m)

Work Capacity: (11:25)
100 x jump squats
50 x burpee
100 x mtn climbers
100 x jump squats

Stamina:
5 x 12 dh chinups

3 rounds:
10 x chinups
15 x pike pushups

Durability:
active stretch

Evening:
Max Chinups: 26 (kipped the last few)

Friday: D5,W3

1.) Daily Quiet Time:
Wake Up: 5:55 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 10

2.) Training:

Endurance:
Run: 2 hours 10 min (around Lake Carlos, through state park, approx 14 miles or so)

Work Capacity:
21-18-15-12 x pullups

in between each set:
25 x pushups
25 x squats
25 x situps (anchored)

Durability:
Rolled out leg and bottom of feet
Long active stretch session

Thursday: D4,W3

1.) Daily Quiet Time:
Wake Up: 5:50
Devotion: Streams in the Desert, My Utmost for His Highest
Reading:

2.) Training: Rest

Wednesday: D3,W3

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 9

2.) Training:

Warm Up:
ROM drills
Mobility work

Work Capacity:

Core Chipper: (27:41)
100 x Hallo rocks
30 x pushups
100 x plank walk ups
30 x pushups
tabata x superman hold
100 x KTE planks (out of handstand plank position)
100 x leg levers
30 x pushups
50 x burpees

Endurance:
Ruck: (76 min w/40lb pack)

Durability:
Active stretch

Tuesday: D2,W3

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 8

2.) Training:

Warm Up:
ROM drills
Yoga pushup complexes (been working on these and they are a great way to warm-up my shoulders, back and hips) Very similar to Sealfit hip mobility only with slow close grip pushups in between and a little slower

Work Capacity:

50-40-30-20-10
Thrusters (w/40lb sandbag)
Step-ups (w/40lb sandbag)
1 Arm db swings (half w/each arm, 35lb db)

Endurance: Long Intervals
2 rounds:
3 min sprint, 1 min rest
2 min sprint, 1 min rest
1 min sprint, 1 min rest

2 rounds:
3 min sprint, 1 min rest
(last 800 meters finished in 2:48, which I was very pleased with)

Durability:
3 min x front plank hold
100 x flutter kicks
Active stretch

Monday: D1,W3

1.) Daily Quiet Time:
Wake Up: 6:00 am (accidently slept in)
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 7

2.) Training:

Warm Up:
ROM drills

Stamina:
12 rounds:
50 x squat
25 x pushup

Durability:
100 x sit-ups (unanchored)
100 x back extensions (superman)
2 hours softball

Notes:
Very pleased with the progress made in my training so far. My feet and legs are slowly growing accustomed to the miles. My work capacity has declined slightly but that is to be expected with the added focus on endurance. Most of my training has been sport specific and it is nice to have a singular goal in mind as well as 18 months to train. Having a solid goal has helped immensely in my motivation to train. Due to increased mileage, I have added some grains and carbs back into my nutrition and have seen little change in body composition, yet have vastly increased performance in intervals and long runs. Added oatmeal and raisins in for breakfast and have seen increased ability and energy on longer runs. I have learned to enjoy the long slow runs and rucks because I can be alone and enjoy the outdoors. I am getting more confidence in my running form and my body is slowly adapting to higher mileage. I believe I have a solid base and will start increasing the length of the long runs. I have added extra emphasis on stretching post workout and adding ROM drills to pre-workout and believe that both have added to my recovery ability. Surprisingly, hills (uphill) have been a strength as of late which is encouraging. However, going downhill has been rough and I need to spend more time practicing that.

Sunday: D7,W2

1.) Daily Quiet Time:
Wake Up: 7:00 am
Church

2.) Training:

Endurance:
Run: 72 min (easy pace)

Pullups:
4 x 10 strict dh chinups

Pushups:
2 x 50

Weekly Totals:

Ruck: 6 miles

Run: 20.7 miles (Long run: 1 hour 12 min)

Saturday: D6,W2

1.) Daily Quiet Time:
Wake Up: 6:30 am
Devotion:
Reading:

2.) Training:

WOD 1: AM

Endurance:
4.2 mile run (32:49)

Durability:
100 x situps (unbroken)
Active stretch (focused on achilles, hamstrings and glutes)

Friday: D5,W2

1.) Daily Quiet Time:
Wake Up: 5:30 am
Devotion:
Reading:

2.) Training:

Warm Up:
ROM drills
50 x 8 count body builders

Work Capacity:
5 rounds for time: (13:00)
1 x frog complex
20 x pushups
100 x jump rope

Stamina:
4 rounds for quality
25 x squat (using 40lb sandbag)
25 x OH squat (using broomstick)
15 x box jump
Hip mobility

Durability:
100 x leg levers (unbroken)
Active stretch

Thursday: D4,W2

1.) Daily Quiet Time:
Wake Up: 5:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Started reading a book by a pastor about man's relationship with nature and God's creation. Very interesting thoughts.

2.) Training: Active Recovery

WOD 1:

Endurance:
Ruck: (90 min, 40 lb pack, held a 15 min mile pace)

Durability:
Long active stretching session

Wednesday: Day 3, Week 2

1.) Daily Quiet Time:
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 1-7, Psalm 1,25, Isaiah 50

2.) Training:

WOD 1:

Warm Up:
ROM drills
3 rounds:
Frog Complex
Hip Mobility

Stamina:
Chipper:
75 x push press (used 35lb db's, broke into sets of 40,35)
50 x 1 arm db row (used 35lb db, sets of 25)

Work Capacity: (14:18)

10 rounds
5 x military press
10 x push-ups
15 x squats

then

21-15-9
Squat (using 35lb db's, ass to heel)
Pike crunches

Durability:
3 min rotating planks
Active stretch

WOD 2:

Endurance:
Run: (51:22)

Durability:
Long stretching session

Tuesday: Day 2, Week 2

1.) Daily Quiet Time:
Wake Up: 6:30 am
Devotion: My Utmost for His Highest, Streams in the Desert
Reading: 2 Corinthians

2.) Training:

WOD 1:

Warm Up: (took approx 20 min)
ROM drills
4 rounds:
30 x pushups
30 x squats
30 x sit-ups (unanchored)
10 x burpee

Work Capacity: (14:56)
21-18-15-12-9-6
Thruster (using 2 35lb db's)
DB Swing (35lb db)
100 jump rope between each set

Endurance:
800 m run (moderate pace, 3:40)
6 x 200 m sprint (every 2 min, remaining time is rest)
800 m run (moderate pace, 3:20)

Durability:
100 x leg levers
100 x back extensions
Active stretch

WOD 2:

Endurance:
1 mile run: 5:58 (3:30 out, 2:28 back)

Stamina:
6 x 10 pullups
4 x 12 dips (full ROM, parallel bars)

Monday: Day 1, Week 2

1.) Daily Quiet Time:
Wake Up: 7:00 am
Devotion: My Utmost for His Highest, Streams in the Desert
Reading:

2.) Training: Holiday, Rested

Sunday: Day 7, Week 1

1.) Daily Quiet Time:
Wake Up: 7:30 am
Church

2.) Training: Rest and Recovery

Weekly Totals
Ruck: 12.4
Run: 19 (long run: 64 min)

Saturday: Day 6, Week 1

1.) Daily Quiet Time:
Wake Up: 6:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians

2.) Training:

Endurance:
Run: 8 miles (65 min)

Stamina:
4 rounds
10 x pullups
25 x pushups
25 x squats
25 x seated 4 count flutter kicks

Friday: Day 5, Week 1

1.) Daily Quiet Time
Wake Up: 4:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: 2 Corinthians 4-8

2.) Training: Active Recovery

Stamina:
Chinups x 20-18-16-14-12-10-8-6-4-2 (all unbroken except 16)
Pushups: 200 or so done throughout the day in sets of 25 and 50