Thursday: 12/27

Streams in the Desert + Journal

Long joint mobility session with some pt thrown in. Later on I went for a 60 min walk with my wife at an easy pace.

Comments:
Still getting over a bad cold. Doing joint mobility daily has really increased my flexibility and is something I plan to continue doing moving forward.

Wednesday: 12/26

Streams in the Desert + Journal

Joint mobility

Comments:
Rest and recovery day due to sickness.

Tuesday: 12/25

Streams in the Desert + Journal

Then:
50 x pullups
100 x pushups
150 x squats
200 x swings @ 45#

Then:
Joint Mobility

Monday: 12/24

Streams in the desert plus journal.

Then:
3 mile run

Then:
30 x goblet squat @ 45#
75 x pushups @ 45#
100 x swings @ 45#
15 x 1 arm press (each) @ 45#
15 x 1 arm row (each) @ 45#

Then:
Joint mobility

Sunday: 12/23

Rest due to extensive travel and Holiday party with the in-laws.

Comments:
Came down with a minor cold.

Saturday: 12/22

Session 1:
Streams in the Desert + Journal

Session 2:
Hike to Inspiration Peak plus long hike on the lake.

Session 3:
150 x pushups
300 x squats
150 x leg levers
150 x crunches
Joint mobility

Session 4:
3 mile run @ moderate pace
Joint mobility

Inspiration Peak just after sunrise.

Friday: 12/21

Rest day due to work and travel. Did some pushups throughout the day.

Thursday: 12/20

Session 1: Later Afternoon
Joint mobility
Hip mobility circuit
--------------------
100 x pushups
100 x situps
100 x squats
--------------------
Deadlift:
1 x 15 x 225# (easy and smooth)

Batwings:
1 x 25 x 40# db (slight pause at top)

Pullups (strict):
1 x 12
--------------------
Joint mobility (hamstring and hip focus)

Session 2: Late Evening
3 mile run

Comments:
Weight is at 199#. High rep deadlifts are feeling smooth and light, plus I enjoy doing them.

Wednesday: 12/19

3.5 mile run

100 x squats
100 x pushups
100 x situps
100 x swings

Then did some deck squats, pullups, ring rows, kb clean and press and random kettlebell drills to loosen up.

Comments:
Felt great, slept well. Hip mobility is improving. This took approx 60 min in total to complete.

Tuesday 12/18

3 mile run

10 x pass arounds
10 x figure 8
10 x halo's
20 x swings
20 x bgbs

(all done w/ 45# kb)

200 x squats
100 x pushups
100 x situps
100 x swings

Joint mobility

Comments:
Great day. Run felt good. Ending up phase 1 at the end of the week.

Monday: Strength

Warm Up:
50 x squats
25 x pullups
50 x pushups
50 x situps

Deadlift
2 x 5 x 245#

Press:
2 x 5 x 135#

Leg press:
150 x 2 pps

Comments:
Short. Not a lot of time. I have even swamped lately with family and coaching and training has suffered.

Thursday - Sunday: Rest

Sick, Rest. Sleep was most important.

Wednesday: Rest

Rest due to work, coaching, family. Needed family time tonight so training took a backseat.

Tuesday: Strength

Phase: Base

Emphasis: Strength

Warm Up:

2 x 20 squats

2 x 8 pullups (strict)

2 x 5 goblet squat @ 75#

2 x 15 swings @ 45#

then:

Deadlift:

3 x 2 x 315# (80% 1rm)

1 x 12 x 225# (57% 1rm, easy)

then: 

1 arm press:

3 x 3 x 60# db

then: Durability

1 x 60 situps

Joint mobility

Comments:

The deadlifts done at 80% of my max were more difficult than I thought. I need to keep my shoulders back and improve upper back strength. Volume deadlifts were light and fast with no bounce. 

Monday: Rest

Rest due to work, coaching and BSF.

Sunday: Aerobic

Phase: Base
Emphasis: Aerobic

110 min run
(6-10 inches of snow, 32 degrees)

Comments:
Thick snowfall today so I ran to Baker Park and ran on trails.

Saturday: Rest

Friday: Strength Endurance

Phase: Base
Emphasis: Strength Endurance test

Warm up:
2 x 15 squat
2 x 10 chinup (strict)
2 x 5 goblet squat @ 75#
2 x 15 swing @ 45#

Then:
Back squat:
1 x 25 x BW (205#)

Press:
5 x 2 x 135 (fast)

Then: cool down
Joint mobility
Coached basketball game

Comments:
Met my back squat standard. Depth could improve a bit, but pleased with the outcome. Went up easier than expected.

Thursday: Aerobic

Phase: Base
Emphasis: Aerobic

20 min run
20 min fast hike

(40 min total)

Comments:
Easing into things still. Race day is May 18th. Planning on training for this one correctly.

Wednesday: Strength

Phase: Base
Emphasis: Strength

Warm up:
3 x 20 squats
3 x 8 pullups (strict)
2 x 10 ohs @ 45#
2 x 15 swings @ 45#

Then:
Deadlift
3 x 3 x 275#
10 x 1 x 315#
1 x 25 x 225#

Then: cool down
120 min basketball practice

Comments:
Weight at 200#. Felt great today. Killed the set of 25 deadlifts. All were deadstop with no bounce. Went up light and fast.

Tuesday: Rest

Rest day due to schedule. The high school basketball team I coach had an away game tonight so we traveled  across town.

6:00am - 4:30 pm - Work
Rest of the night was spend in a gym. Did not get home until after 10:00 pm.

Comments:
Took my rest day today so the rest of the week will be pretty tough training wise.

Monday: Recovery

Phase: Base
Emphasis: Recovery

20 minutes of basketball w/ my team

Warm Up:
Joint Mobility

then:
100 x swings @ 45#
100 x hindu squats (2:57)
40 x chinups (strict)

Then: Durability
Joint mobility (lots of hip mobility work)

Comments:
Body weight at 201#. Slowly coming down. Nutrition has been rock solid lately. Tomorrow I will have to reschedule my strength work due to travel for basketball games so I will have to take a rest day or another light recovery day Tuesday. I still have 3 x aerobic days, 1 strength day and 1 power endurance day left this week.

Sunday: Aerobic

Phase: Base
Emphasis: Aerobic

72 min run @ easy pace

Then: Durability
20 x goblet squat @ 45# kb
50 x swing @ 45# kb
50 x pushup (strict)

Then: later
60 min hike w/ 40# vest
(first 30 min alternated walk/run)

Comments:
Easing into things after a long endurance layoff. Felt good to get outside and enjoy the day.

Saturday: Rest

Friday: Recovery

Phase: Base
Emphasis: Recovery

Warm up:
Joint mobility

Then:
1 x 50 tricep extensions
1 x 50 bench press @ bar
1 x 100 leg press @ 1 pps
1 x 30 press @ 15# db

Then:
Joint mobility
Hip mobility drills

Comments:
Felt great to get this recovery work in . Coached basketball all night but found an hour to get this in.

Thursday: Aerobic

Phase: Base
Emphasis: Aerobic

60 min hike w/ 22lb vest

Then: Durability
100 x 1 arm swings @ 45# kb
Joint Mobility

Comments:
Starting slow and building up. I am going to train for this 50k smart and not go in unprepared like last time. I have been limiting caloric intake in order to get to 195# which has been a solid endurance weight for me in the past.

Wednesday: Power Endurance

Phase: Base
Emphasis: Power Endurance

Warm up/correctives
2 x 5 OH squat @ 45#
2 x 10 squat
2 x 10 goblet squat @ 75#
30 x pullups

Then:
Bb complex x 3 @ 95#

Then:
50 x 8 count body builders

Comments:
Need to make time for a proper cool down and use my warm up and my cool down for corrective work. My wrists and forearms got tired before anything else.

Tuesday: Strength

Phase: Base
Emphasis: Strength

Warm up:
3 x 20 squats
3 x 10 jump squats
1 x 10 kneeling jumps (tough)

Then:
Work to a heavy power clean (185#)

Then:
Power clean @ above found weight
6 x 1 x 185#

Then:
Back squat
3 x 3 x 80% 1rm (245#)
2 x 2 x 90% 1 rm (265#)

Then:
Cool down
120 second OH hold @ 45# kb (both)
50 x swings @ 45# kb
10 x strict press @ 45# kb (both)
50 x situps

50 x pullups were done between sets during workout in sets of 5.

Here is my last set of 2 x 2 x 265#

Comments:
Have ignored the squat movement for to long. Felt slow and heavy. Power clean felt the same way. Nutrition has been good as of late.

Monday: Rest

Phase: base
Emphasis: rest

Comments:
50k training start this week. May 18 is race date.

Saturday - Sunday - Rest

Rest

Comments:
Very busy with coaching, work, BSF and also had a wedding to attend. Wedding season is done as most of our friends are married now so training can get more serious.

Friday, 11/23, lift, sprint

Warm Up:
Quick joint mobility
Barbell complex x 10 each

then: Strength

2 rounds:
5 x deadlift (sumo) @ 245#
5 x goblet squat @ 75# db
5 x db row @ 75#
5 x 1 arm bench press @ 75#

then:
6 x 300 yard shuttle runs (done on basketball court)

Comments:
Did this early on an empty stomach. Runs were easy and deadlifts felt light.

Thursday: 11/22, Rest

Rest and Recovery

Wednesday, 11/21, lift, sprint

Warm Up:
Quick dynamic warm up
Barbell complex  x 10 each

then: Strength
Deadlift (sumo)
2 x 5 x 225

Press: (1 arm, strict)
2 x 5 x 50# db

then:
4 x 120 yard shuttle runs (done on basketball court)
2 x 300 yard shuttle runs (done on basketball court)

Comments:
In and out quickly (under 25 min). Sprinting felt really good today.

Tuesday 11/20, lift

Warm Up:
Barbell complex x 20 each

then: strength
Deadlift (sumo)
2 x 5 x 225 (easy)

Press: (1 arm side press)
2 x 5 x 50# db

then: durability
50 x situps

Comments:
First time experimenting with sumo deadlifts. I liked them. Did not feel any strain in my lower back and really felt my hips open up. I will experiment with these a bit moving forward.

Monday, 11/19, lift

Warm Up:
Barbell complex x 20 each

then: strength
Deadlift:
1 x 10 x 135
3 x 5 x 225 (easy)

Press:
1 x 10 x 95
3 x 3 x 135 (tougher than normal)

Back Squat:
2 x 5 x 225 (easy)

then: durability
Joint mobility

Comments:
Basketball starts today so not a lot of time. Got a quick workout in however and felt good. Lower back is a little tight.

Sunday, 11/18, run

Active Recovery
4.5 mile run @ easy pace

Then:
Joint mobility

Notes:
Sleep: 10 hours
Nutrition: good
Comments: ate a lot last night post run plus did a lot of recovery work so body is feeling very good considering yesterday was my longest run in a while.

Saturday, 11/17, long run

Warm up:
800 m run @ easy pace

Then: Benchmark
10 mile run, must complete in <80 min

Time: 79:46

Then: cool down
800 m run
Joint mobility
20 min kettlebell work

Notes:
Sleep: 5 hours
Weight: 205#
Nutrition: solid
Comments: this was done for completion, not for a best time so I just ran 8 min miles the entire time. Harder than I had planned but not to terribly difficult. Calves are only thing that is sore.

Friday, 11/16

Warm up:
Barbell complex x 20 each @ 45# bar

Then:
Deadlift:
6 x 1 x 275
4 x 2 x 225

Press:
6 x 1 x 155
4 x 2 x 135

Notes:
Sleep: 5 hours
Weight: ?
Nutrition: decent
Comments. Previous 1 rm on the press was 155. Went up for 6 easy singles today. Deadlift was light and fast.

Thursday, 11/15

Rest

Wednesday, 11/14

Session 1:

2 mile jog/walk w/ 20# vest (had to walk a majority of it because my wife came with and she is just getting back into exercise)

Session 2:

Warm Up:

20 x rdl, press, back squat and goodmorning x 45# bar

then: Strength

Back Squat: 

1 x 10 x 135

2 x 5 x 225 (felt light and went up fast, much easier than yesterday for some reason)

Press:

2 x 5 x 135 (still fealing heavier than it should)

Deadlift:

2 x 5 x 225 (easy and very fast, reset after each rep)

then: Durability

20 min kb work w/ 45# kb 

10 min joint mobility

Notes:

Sleep: 8 hours (way to much, 7 is optimal, 8 leaves me feeling slugish)

Weight: ?

Nutrition: Decent

Tuesday, 11/13

Warm up:
Joint mobility
2 rounds: 10 x squat, 10 x pushup
15 x goblet squat @ 55#
15 x swing @ 55#

Then: Strength
2 x 5 x trap bar deadlift @ 220
(80lb bar)

3 rounds:
5 x deadlift @ 225#
3 x press @ 135#

5 rounds:
2 x squat @ 225#
2 x deadlift @ 245#

3 rounds:
2 x bench press @ 205#
20 x Hindu squats

Then:
Joint mobility

Notes:
Sleep: 5 hours
Weight: 202#
Nutrition: decent

Monday, 11/12

Session 1:
2 mile run w/ 20# vest

Then: Durability
100 x sld @ 45# kb (50 each leg)
50 x chinups

Session 2:
Deadlift:
1 x 10 x 135
2 x 5 x 245

Pullups:
2 x 8 (deadhang)

Press:
2 x 5 x 135

Notes:
Sleep: 7 hours
Weight: 203#
Nutrition: Great

Sunday, 11/11

125 pushups (sets of 25)
2 x 15 pullups (all deadhang)

Saturday, 11/10

Rest

Friday: 10/9

Warm up:
Brief mobility

Then: Pullup Ladders

w/ 22lb vest
1 x (1,2,3,4) pullups
1 x (1,2,3,4) chinups
1 x (1,2,3,4) neutral grip pullups

@ bodyweight
1 x (1,2,3,4) pullup
1 x (1,2,3,4) chinup
1 x (1,2,3,4) neutral grip pullup

Then:
100 x Hindu squats

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: good
Comments: short on time but got in a quality workout. I am really liking Hindu squats.

Thursday, 10/8

Warmup:
1000 m row
15 x goblet squat @ 55#
25 x swing @ 55#

Then: Strength
Deadlift:
2 x 5 x 225#

Press:
3 x 3 x 135#

Then: Durability
5 basic movements with kettle bells and body weight. I ended with 100 x Hindu squats and joint mobility.

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: decent

Wednesday, 11/7, Base Building

Phase: Base Building
Emphasis: Strength, endurance <60

Session 1:
Warm up:
Brief dynamic stretch

Then: Strength
Deadlift
1 x 5 x 225
1 x 3 x 245
10 x 1 x 315
(all supersetted with 5 x pullups)

Press:
1 x 10 x 95
5 x 1 x 145 (fast)
2 x 3 x 135
(all supersetted with 25 x squats)

Then. Short cool down

Session 2:
50 min run @ easy pace

Then: Durability
5 min kb pass arounds, throughs and halos.
20 min of joint mobility

Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: decent
Comments: 1 are kb pressing work is paying off. 145 flew up nice and easy. My kb mobility and increased emphasis on shoulder and joint mobility made the press feel nice and stable. Need to lower intensity and increase volume on all weight room work.

Tuesday, 11/6, Base Building

Phase: Base Building
Emphasis: Durability

40 min of continuous kettlebell work (45#kb)

then:
100 x squats
100 x hindu squats

Notes:
Sleep: 5 hours
Weight: 200#
Nutrition: Pretty good.
Comments: Felt good to get this extra durability work in. Did not realize how much the 2 mile timed run at 100% effort would take out of me.

Monday, 11/5, Base Building

Phase: Base Building + Short Term Goal Completion
Emphasis: Power Endurance (Long)

Warm Up:
400 m run
Hip mobility drills

then: Power Endurance
2 mile timed run

(11:05) PR

then: Cool down
400 m run
Hip mobility drills

Notes:
Sleep: 7 hours
Weight: 203#
Nutrition: good, a little low on water during the day, cramped up a bit post run in my calves. Pre-workout meal was pretzel M&M's and a cup of coffee.
Comments: Huge PR on the 2 mile timed run. Goal was sub 12 minutes and I ran it with my captains of the high school basketball team I coach. Huge improvements by each of the three of them as well. One of them ran it in 11:10. Now onto training for the 50k in May.

Weekend

Friday:
Rest

Saturday:
40 min continuous kettlebell work. (pressing emphasis)

Sunday:
Rest

Notes:
Took a lighter weekend because I have a timed 2 mile run  with the captains of my basketball team Monday evening. Once that is finished, training for a spring 50k starts.

Thursday, 10/1, Base Building

Phase: Base Building
Emphasis: Durability

40 min of constant kettlebell and mobility work consisting of lots of pass arounds, deck squats, goblet squats, swings, presses and tgu ect.

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: solid except for some left over Halloween candy.
Comments: body feels great since added emphasis on mobility and durability work.

Wednesday, 10/31, Base Building, BSF in the Park

Phase: Base Building
Emphasis: Power Endurance, Durability

Warm up:
4 x 50 yard sprints

Then: Power Endurance (short)
4 x 50 yard sled push @ 45# in wet clay
(45# plate overhead hold while partner goes)

Then:
10 rounds for quality:
5 x pushups into sprint start (approx 20-25 yards)

Then: Durability
45 min kb work @ 30# and 45#
(swing, goblet squat, halos, windmills, deck squats, tgu, 1 arm work etc)

Then:
15 min yoga and pnf stretching

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: Solid

Tuesday, 10/30, Base Building

Phase: Base Building
Emphasis: Strength, Power Endurance

Warm up:
2 rounds:
10 x ohs @ broomstick
10 x shoulder dislocates
10 x trunk twists
10 x squat
10 x leg swings

Then: Strength
Back Squat:
5 x 135
3 x 195
3 x 225
10 x 245

(8 x chinups, 8 x hurdle overs after each set)

Press:
3 x 105
3 x 115
10 x 125

(8 x chinups, 8 x shoulder dislocates after each set)

Speed skater squats:
3 x 10 @ bodyweight

Leg levers:
1 x 100

Then: Power Endurance (long)
2 mile run (must be sub 12 min)

(11:35)

Then: Cool down
Joint mobility - Maxwells daily dozen
Static stretching
Kb mobility drills

Notes:
Sleep: 6 hours
Weight: 203#
Nutrition: Poor. I always run well if I eat a hamburger before. This goes back to conditioning and pre-season in college. For whatever reason it works. I need to hydrate though as I am way behind on water intake.

Monday, 10/29, Base Building

Rest

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: Decent

Sunday, 10/28, Base Building

Phase: Base Building
Emphasis: Durability

Warm Up:
Brief joint mobility

Then: Durability
10-1 descending ladder
Swing @ 45# kb
Upright row @  45# kb
Goblet Squat @ 45# kb
Pushup

Then: Metcon
4 rft:
25 x swing @ 45#
25 x pushups
25 x squats

(7:05)

Then: Cool down

Notes:
Sleep: 9 hours
Weight: 202#
Nutrition: Very good

Saturday, 10/27, Base Building

Rest

Notes:
Sleep: 5 hours + 2 hour nap
Weight: 201#
Nutrition: decent
Notes: not much sleep at night. Hunted all evening. Took a rest day.

Friday, 10/26, Base Building

Phase: Base Building
Emphasis: Strength

Warm up:
1000 m row
2 x 5 pullup
2 x 10 swing @ 55#
2 x 10 goblet squat @ 55#

Then: Strength
Deadlift: no belt, vibrams
5 x 135#
5 x 225#
5 x 275#
8 x 305#

Press:
5 x 95#
5 x 105#
10 x 120#

Then: Correctives
3 rounds:
10 x dips
10 x goblet squat @ 55#
10 x back extensions

Then: Durability
Joint mobility / stretch - 20 min
2 x 10 overhead squat
100 x leg levers

Notes:
Sleep: 9 hours
Weight: 201#
Nutrition: minimal, poor. 14 hour fast.
Comments: Did not feel strong today. I have been experimenting with fasting for 14 hours. Energy was fine but strength was flat.

Thursday 10/25, Base Building

Rest

Notes:
Sleep: 7 hours
Weight: 199#
Nutrition: decent

Wednesday, 10/24, Base Building

Phase: Base Building
Emphasis: Strength, Power Endurance

Warm up:
6 x 70 yard sled pushes @ 90#
15 x rdl, press, squat, gm @ 45# bar
Hip hurdles

Then: Strength
Back Squat:
5 x 135
5 x 185
5 x 205
10 x 235

Bench Press:
5 x 135
5 x 165
10 x 185

Then: Power Endurance (medium)
1 mile run @ threshold pace
(5:34)

Then: Durability
Foam roll
Short static stretch
Some dips, pushups, pullups, speed skater squats

Notes:
Sleep: 6 hours
Weight: 204#
Nutrition: Decent. great dinner of turkey burgers, corn bread, butternut squash and vegetable juice.
Comments: I have a 2 mile timed run with the basketball team I coach coming up. After that, training will focus on a spring 50k. Plan of attack will be to run 5-3-1 for strength work with a high volume of body weight assistance work 2x per week. I will not be able to get many longer runs in during the week due to work, family, BSF and coaching so speed work and intervals will take place during the week and a long run in the weekends. Right now I am planning on the long runs always being over 90 minutes. I think I can fit this into my busy schedule but I am sure adjusting will
be needed.

This is a typical lunch these past two weeks. Very good and gives me great energy. Sits well to. Pasta w/ lots of veggies, water and butternut squash soup.

Tuesday, 10/23, Base Building

Phase: Base Building
Emphasis: Rest

Notes:
Sleep: 6 hours
Weight: 202#
Nutrition: Decent
Comments: Did yardwork all night after work.

Monday 10/22, Base Building

Phase: Base Building
Emphasis: Corrective, Durability

10 rounds:
10 x goblet squat @ 45# kb
10 x swings @ 45# kb
10 x pushups

then:
Joint mobility

Notes:
Sleep: 8 hours
Weight: 203#
Nutrition: Good

Friday 10/19, Base Building

Phase: Base Building
Emphasis: Strength, strength endurance

Session 1:
Warmup:
1000 m row
2 x 10 squat
2 x 10 ohs
1 x 15 squat, press, rdl, goodmorning
Then:
Deadlift:
1 x 10 x 135#
1 x 8 x 225#
1 x 1 x 275#
5 x 1 x 315#
Then:
50 x Deadlift @ 225#
Then: durability work
2 x 5 rdl @ 135#
2 x 5 sld @ 135#
Some Pullups
Then: cool down
1.5 mile walk @ easy pace
Foam roll
Static stretch
Hot shower

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 4000 cals
Comments: legs are still extremely sore from Tuesday.

Thursday 10/18, Base Building

Phase: Base Building
Emphasis: Power Endurance (long), durability

Session 1:
Warm up:
5 min run @ easy pace
Then:
2 mile TT
(11:12)
Then:
5 min run @ easy pace
Then, later
100 x situps
100 x pushups
100 x swings

Notes:
Sleep: 8 hours
Weight: 202#
Nutrition: 4000 cals

Wednesday 10/17, Base Building, BSF in the Park

Phase: Base Building
Emphasis: Power Endurance, durability

Session 1:
Emphasis: Durability
22 min run @ easy pace
Then:
30 min joint mobility
Then:
50 Pullups

Session 2:
Emphasis: Power Endurance (short)
Warm up:
Dynamic stretch
Then:
10 x 50 yard prowler push @ 90#
(1/1 rest)
Then:
Cool down

Session 3:
Emphasis: Durability
24 min run @ easy pace
Then:
Joint mobility

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: 4000 cals

Tuesday 10/16, Base Building

Phase: Base Building
Emphasis: Strength

Warm Up:
Dynamic Stretch
2 x 10 squats

Then:
20 min squat test @ 225#
(AMRAP in 20 minutes)

(64)

Then:
AMRAP in 10 minutes of step ups @ 45#
(170)

Then:
4 rounds:
5 x bench press (close grip) @ 185#
Hamstring and Quad static stretching

Then: Cool down
2 min max situps (82)
Joint Mobility

Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: 4000 cals
Comments: I was hoping for 100 on the back squat test but fell apart after 10 minutes, I need to also get 200 step ups in 10 minutes w/ 40-45# on my back. Training moving forward will focus on training for a ultra marathon in the spring.

Monday 10/15, Foundation

Rest

Notes:
Sleep: 6 hours
Weight: 202#
Nutrition: 4000 cals

Sunday 10/14, Foundation

Task:
52 min trail run
(10 x long, steep hill sprints in middle)

Saturday 10/13, Foundation

Function:

Dock work (4 hours)

Notes:
Lloaded carries, deadlifts, 1 arm pressing and manual labor all evening. Carries much easier than last year, strength and stamina were at a high level.

Friday 10/12, Foundation: Rest

Rest and recovery - work, travel, BSF.

Thursday 10/11, Foundation

Function:

Unworthy (Courtesy of Gym Jones)
Squat: 80-40-20-40-80
Swing: 40-20-10-20-40
Pullup: 20-10-5-10-20
5 rounds:

(15:21)

Then:
2 rounds:
10 x 1 arm press (each hand) @ 45# kb
10 x upright rows @ 45# kb
10 x bent over rows (each hand) @ 45# kb

Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: Approx 4000 cals
Comments: Due to busy schedule I could not get to the gym tonight so I did this quickly in my apartment.

Wednesday 10/10, Foundation

Function:
Warm up:
2000 m row
15 x rdl, press, squat, goodmorning @ bar

Then:
2x5 deadlift @ 275# (easy, reg grip)
1x20 back squat @ 155# (from pc)
2x5 bench press @ 185# (thumbless)
2x8 strict pullups (easy)
1x100 situps (hard)

Then:
2 rounds:
10 x shoulder dislocates
10 x overhead squats
10 x trunk twists
10 x chinups

Then:
Foam roll

Task:
2 mile run (11:58)

Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: approx 3000 cals
Comments: Deadlift went up easy today. Reset after each rep. Pleased with my pacing on the run. Ran solid 1:30 splits each 400 meters which was my goal going in.

Tuesday 10/9, Foundation

Function:
Warm up:
15 x rdl, press, squat, good morning @ bar

Then:
1x20 back squat @ 155# (easy)
2x5 deadlift @ 245# (slow)
2x5 bench press @ 185# (thumbless, fast)
2x8 strict pullup
1x20 swing @ 70#

Then:
2000 m row (7:23)
(done @ 75-80% effort)

Then: cool down

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: approx 3500 cals

Monday 10/8, Foundation

Function:
Warm up:
15 x rdl, press, squat, good morning @ bar

Then:
1x20 back squat @ 155# (easy, deep)
2x5 deadlift @ 225# (easy)
2x5 bench press @ 185# (slow)
2x8 strict pullup
1x50 swing @ 45# kb
Lots of core work (crunches, situps)

Then: cool down
Joint mobility work

Notes:
Sleep: 7 hours
Weight: 205#
Nutrition: approx 3000 cals

Sunday 10/7, Foundation

Function:
Dock work (loaded carries, climbing and grip work)

Task:
Warm up:
1 mile run @ easy pace

Workout:
1 mile run @ fast pace(5:40)

Cool down:
1 mile run @ easy pace

Saturday 10/6, Foundation

Task:
2 mile run @ easy pace
Then:
1 mile run @ threshold pace (6:03)
Then:
4 rounds:
60/60 seconds run

Function:
8-1 ladder
Kb snatch @ 45#
Pushup

1-10-1 ladder
Kb swing @ 45#
Pushups

Friday 10/5 Rest

Rest and recovery.

Thursday 10/4, Foundation

Emphasis: Strength

Warm Up:
1000 m row @ sub 7 minute 2000 m row pace
15 x rdl @ bar
15 x press @ bar
15 x squat @ bar
15 x good morning @ bar

then:
Back Squat: 3 x 3 x 225#
Deadlift: 2 x 5 x 225#
Bench Press: 2 x 5 x 185

then:
500 m row (1:35)

Notes:
I have a bad cold/cough so short and sweet today.

Sleep: 7 hours
Weight: 201#
Quiet Time: 15 minutes

Wednesday 10/3, Foundation: Circuit

Emphasis: Short Circuit

AM:
150 pushups throughout the day

PM:
Warm Up:
1 round w/ 45# bar
15 x RDL
15 x Press
15 x Back Squat
15 x Good Morning

Then:
Circuit:
2 x 5 deadlift @ 245#
20 x Press @ 75#
10 x Pullups
10 x Bench Press @ 155#
10 x Pullups (neutral grip)
10 x Incline Bench Press @ 95#
10 x Power Clean @ 135#
20 x Dips
30 x Back Squat @ 135#
20 x Calf Raises @ 90#

Notes:
Sleep: 7 hours
Weight: 201#
Quiet Time: 30 min
Long day at work (15 hours) so did this in about 25 minutes at the gym on the way home to blow off some steam. I had no gym clothes with so I ended up doing this in jeans and a polo shirt.

Tuesday 10/2, Foundation

Emphasis: Endurance <60, Calisthenics

AM:
250 pushups done throughout the day

PM:
40 min run @ easy pace

Then:
Sprint Ladder: 1-5-1
(each length is approx 65 yards)

Then:
Chinup Ladder: 10-1

Notes:
Sleep: 7 hours
Weight: 199.8#
Quiet Time: 60 min

Monday 10/1, Foundation: Power Endurance (long)

Emphasis: Power Endurance (long)

Evening:
Specific warm up: 800 m run
Work out: 3 mile run (20:23)
Cool down: 800 m run

Then: Correctives
5 rounds: AFAP w/ good form
20 x swing @ 45#
20 x pushups
20 x squat

Then: cool down
Joint Mobility

Later:
10-1 descending ladder
Pullups
Swings x 2 @ 45# db
Squats x 2

Then: cool down
Joint Mobility

Notes:
Sleep: 7 hours
Weight: 203#
Quiet time: 45 minutes in am

Friday 9/26 - Sunday 9/28: Rest and Recovery

Traveling to Des Moines, IA for a wedding. Rested due to busy schedule.

Thursday 9/27, Foundation: Muscular Endurance

Emphasis: Muscular Endurance

Warm up:
Joint mobility

Then:
20 rounds for time: (17:27)
5 x pullup (dead hang)
10 x pushup
15 x squat

Then:
15-10-5 Swings @ 45#
(Right hand, left hand, both hands before you can move on, cannot put kb down.)

Then:
Windmill practice
Joint mobility circuit

Wednesday 9/26, Foundation: Strength, Endurance, Volume

Emphasis: Strength, Endurance, Volume

Warm up:
1.5 mile run
15 x deadlift @ barbell
15 x good morning @ barbell
15 x pause squat @ barbell
15 x military press @ barbell

Then:
1 x deadlift @ 225# every 10 seconds until 50 total reps are reached.
(unbroken)

Then:
1 x military press @ 95# every 10 seconds until 25 total reps are reached

Then:
Row 6 x 30/30
(fastest total meters was 163m)

Then: Cool down
TGU practice
Windmill practice
1.5 mile run

Later:
5.5 mile run

Notes:
My wife was busy tonight so I was able to get in some volume in. 8.5 total miles of running and some density work on deadlifts and presses. Nutrition was better today. Limiting coffee intake and trying to eat more meat. I feel best and perform best when protein and healthy fat intakes are high and when carbs are mostly limited to some oatmeal in the mornings.

Tuesday 9/25, Foundation: BSF in the Park

Warm up:
Very brief dynamic stretch

Then:
4 rounds:
25 yard prowler push @ 90# (low)
25 yard prowler push @ 90# (high)
Max air squats while waiting for teammate.
(totaled over 100 squats)

Later:
4 rounds:
8 x Scottie bobs @ 25# db's
Max Pullups (9-8-7-7)

Then:
4 x 8 x hammer curl @ 20# db + fat grips (1-2 second hold at the top)

Then:
6 x 30/30 on the stationary bike (damper on 16)
(max effort all rounds)

1 x 50 situps (anchored)

Notes:
Sled pushing is slowly getting better. Limiting factor is leg strength and endurance, not lungs. 30 seconds on, 30 seconds off on the stationary bike is one of those things that is tough as you choose to make it. I really went for it today and my legs felt like jelly for a solid hour afterword.

Moving forward I will be focusing on dialing in my nutrition and getting in some form of joint mobility work each day.

Monday 9/24, Foundation: Power Endurance

Emphasis: Power Endurance

Warm up:
5 min run @ easy pace
1 mile run @ threshold pace (5:36)
5 min run @ easy pace

Later:
5 rounds:
5 x pullup (deadhang)
10 x pushup
15 x squat

1 x 65 situps

75 x pullups (GTG style)

Saturday 9/22 - Sunday 9/23

Hunted all weekend so no training.

Friday 9/21

45 min run and a 30 min hike with my sister.

Thursday 9/20, Foundation: Rest

Rest day. Went for a walk with my wife.

Wednesday 9/19, Foundation, BSF in the Park

Emphasis: Strength, Power endurance, <60 min endurance
Location: outside, gym
Time: 120 min

Warm up:
Quick dynamic stretch
then:
5 rounds:
25 yard prowler push @ 90# low
25 yard prowler push @ 90# high
While 1 person pushes the other does max swings w/ 45# kb during that time. (totaled over 100 swings)

Later:
Warm up:
1000 m row (3:30)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#

Later:
35 min run

Notes:
BSF in the park day today. The swing, push combo was difficult. Prowler pushes smoked my quads while swing smoked my hamstrings. On the recommendation of Dan, I switched up my form on military presses to a thumbless grip and really flexed my lats at the bottom to create a shelf of sorts. It really worked well as the weight just flew up. I also have narrowed my stance on the Deadlift and it has resulted in a PR of 400# earlier this month. The 225# deads these past few days have been easy and fast. I am going to start running more consistently now as well to add in some balance.

Tuesday 9/18, Foundation

Location: Gym + Outside
Emphasis: Strength + Endurance < 60
Time: Gym: 30 min, Endurance: 50 min

Warm up:
2000 m row @ moderate pace (7:23)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#
Swings: Lots w/ 45# kb
Pullups: Lots (grease the groove style)
then:
Yoga and mobility work

Later:
50 min run @ moderate pace

Monday 9/17, Foundation, Strength + Power Endurance

Location: Gym
Emphasis: Strength, power endurance
Time: Approx 60 min

Warm up:
2000 m row (6:59)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#
Swing: 1 x 50 x 45# kb
Chinups: 1 x 15
Ab wheel: 1 x 15
then:
Cool down with a short jog

Notes:
2000 m row was easier then expected. I started off as a warm up and just felt good so I decided to go for sub 7 min. Deads were light and fast.

Saturday 9/8 - Sunday 9/16

Got married on Sunday 9/9 so I took the following week to enjoy my honeymoon in Ely, MN. Got in lots of canoeing, kayaking, paddle boarding, hiking on very technical trails and lots of swings with my 45# kettle bell. Spent a lot of time outdoors. Weight stayed constant at 200# and I feel refreshed mentally and physically. Nutrition was pretty solid the entire week.

Friday 9/7, Foundation: SMMF, Strength Endurance

Location: Outside
Emphasis: Strength Endurance and mental toughness
Time: Approx 60 min

Warm up:
Lots of kb snatches and swing @ 30#
then:
100 x Deadlift @ bodyweight
Treat each as a single (approx 24 min)
then:
500 x jump rope w/ weighted handles
then:
Lots of poundstone curls, kb presses and pushups

Notes:
Beautiful day so decided to do this outside. Worked on form with every lift.

Thursday 9/6, Foundation: Strength

Warm up:
Brief ROM drills
then:
Work up to tough push jerk (205#)
then:
Jonestown Sprint:
20-10
burpee pullups, push press @ 75#
(3:57)
then:
2000m row
(7:10)
then:
30 min run @ LSD pace
then: cool down

Notes:
I have a lot going on right now in life. Nutrition, hydration, sleep patterns and stress levels have all been abnormal and it is definitely affecting my training. I have much more strength than what I showed today, much more lungs than what I showed today in the metcon and much more heart than what I showed in the row. I am better than this. My mantra is discipline, self-denial and simplicity and I have not been holding up to the bargain I made with myself. I realize it is about the journey but I need to have the self discipline to not let life interfere with my training. Learn to turn it off and focus at the task at hand.

Wednesday 9/6, Foundation: Power Endurance (BSF in the Park)

Location: Outside
Emphasis: Power Endurance
Time: Approx 60 min

Warm up: Brief jog
then:
4 rounds:
25 yard prowler push @ 90# (low)
25 yard prowler push @ 90# (high)
While 1 partner pushes the other must walk next to him carrying 135# on a barbell.
(5:39)
then:
5 min break
Then:
4 rounds:
25 yard prowler push @ 100# (low)
25 yard prowler push @ 100# (high)
While 1 partner pushes the other must walk next to him carrying 135# on a barbell
(6:43)
then:
4 rounds:
50 yard prowler push @ 45# AFAP
(Dan used 90#, I used 45#)
then: Cool down

Notes:
BSF (Bible Study Fellowship) is the name of the bible study my buddy and I are leaders in. We have been getting together on Wednesday nights to train together a bit so named these days our BSF in the park days (barf, sweat, faint). Basically these are days where I get together with a guy way bigger, stronger and smarter than me and we push a sled and do any number of conditioning exercises together. I get the opportunity to pick his brain about training information during breaks and before and after. His training log is here. I train primarily alone but it is really nice to train with someone else who can really push me outside my comfort zone. The sled was easier today than last week. My nutrition and water intake was better as well than last Wednesday so I know that played a part in it. Just like conditioning for college basketball preseason, when my nutrition and hydration take a backseat for the day my performance suffers. Pushing the sled is still awful and I am still bad at it but today I was just a little less awful and terrible than last Wednesday, which is a nice sign of progress.

Tuesday 9/4 - Foundation: Rest

Work and family induced rest day.

Friday - Monday 8/31 - 9/3

Early goose opener. Lot's of loaded carries and hiking over rough terrain. Nutrition and sleep was poor.

I will hit it hard for 5 days this week. Next week will be hit and miss due to getting married and honeymoon.

Thursday 8/30, Foundation: Strength, Power Endurance

Location: Gym
Emphasis: Strength, Power Endurance
Time: 90 min

Warm up:
2 mile run with my sister (12:54)
then:
Work up to 1rm deadlift (400#, PR) (Compare to 8/22)
then:
6 x 2 @ 80% 1rm (315#)
then:
8 x 15 yard sled pushes (7 plates)
then:
Row 6 x 30/30 all must be above 150m (Compare to 8/26)
then: cool down

Notes:
Great day. I will be adding more sled pushes and pulls into my programming from now on. I wore a belt for the deadlifts. Weighed in at 200lbs today so hit the 2 x bodyweight standard I have set for myself for the second week in a row. 400lbs went up decently easy. Initial pull off the ground was the weak point today which is not usually the case. Back needs to get stronger.

Wednesday 8/29, Foundation: Power Endurance (BSF in the Park)

Location: Outside
Emphasis: Power Endurance (short)
Time: Approx 60 min

Warmup:
Brief dynamic stretch
then:
2 rounds AFAP
75 yard prowler push @ 90# (low)
75 yard prowler push @ 90# (high)
then:
2 rounds AFAP:
75 yard prowler push @ 45# (high)
Short rest to turn prowler
then:
2 rounds:
75 yard prowler pull @ 90# (big bands)
Short rest to turn prowler
then: cool down

Notes:
Weight was 200 even this morning. This was my first time using the prowler and it was very humbling. Worked out with another guy much stronger and more powerful than me. It is nice to get pushed outside your comfort zone and today accomplished that. I typically stay with exercises or routines that I am good at and this really challenged me because I was awful at it. This was the first time I have truly terrible at something for quite some time and to be honest it felt kind of refreshing. Both of us were pretty beat up after this session. The ground was dry and decently fast but I should have done better.

Tuesday 8/28 Foundation: Rest

Work and life got in the way.

Monday 8/27, Foundation: Couplet, Power Endurance (Short)

Location: Outside
Emphasis: Power Endurance (short) + Weightlifting, Calisthenics couplet
Time: 60 min total

Warm Up:
1 mile run (5:51)
then:
3 rounds:
10 x deadlift @ bodyweight (205#, I rounded up)
20 x pushups
20 x squats
then: cool down

Later: (Done with my sister)
Warm Up:
5 min run
then:
8 x 400 m run with 1 min rest between each interval
(All were done below in sub 1:20 pace)
then: cool down

Sunday 8/26, Foundation: Power Endurance, Race Day

AM:
Location: Downtown Minneapolis
Emphasis: Power Endurance (long)
Time: 20:38

Minneapolis Duathalon: 3 man relay

I ran the third leg of a duathalon which was a 5k on a somewhat hilly course. The course ended up being a touch longer than a 5k and had two gradual uphills towards the end of the route. I was shooting for a sub 20 minutes and ended up finishing in 20:38. Considering that I had my bachelor party this weekend I was pleased with the effort. Our team finished 3rd overall in the relay option and 1st for the 3 man all male portion. My cousin ran the first 5k in 17:03 and his dad at 60 years old biked the 18 miles in right around 46 minutes. Overall it was a great day. If I race at around 195# as well as not have my bachelor party the night before a sub 20 minute 5k will come easy. I will try to retest this just for curiosity in the next couple of weeks.

Then:
Location: Gym
Emphasis: Power Endurance (short)
Time: 35 minutes

Warm up:
2 min on the rower
then:
6 rounds: All must be over 150m
Row 30/30
(completed easily, compare to August 19th, 2012)
then:
6 rounds: All AFAP
Stationary bike 30/30
then:
Foam roll and mobility work

Notes:

Technique is slowly improving on the rower. Intervals on the stationary bike are done as fast as I possibly can. I know if I am sandbagging it. 

Thursday 8/23 - Saturday 8/25

Off - Bachelor party so no training. I have a 5k on Sunday morning. Back at it Monday am.

Wednesday: 8/22, Foundation, Loaded Carry

Location: Outdoors
Emphasis: Loaded Carry
Time: 40 min

Warm up:
5 min run
then:
Barbell complex @ 75#, 95#, 115#
then:
500 m loaded carry @ 145# barbell
(250m downhill, 250m uphill)
then: cool down
50 x poundstone curls @ 45# barbell
50 x burpee

Notes:
Quick session today. Next couple days will be lighter as I am running a 5k Sunday. That will be my last competition for a while as I really want to focus on building up my foundation fitness levels.

Tuesday: 8/22, Foundation, Circuit (Focus)

Location: Gym
Emphasis: Circuit (Focus)
Time: 60 min
Weight: 198#

Warm up:
Brief ROM drills
then:
Work up to 1 rm Deadlift
(397.5#, PR)
then:Jones Crawl (Compare to July 3rd, 2012)
3 rounds:
10 x Deadlift @ 115% bw (225#)
25 x box jump (20-24 inch box)
(4:33)
then:
1 x 500 m row all out effort
(1:32 PR)
then: cool down
Foam roll/ AIS stretch

Notes:
New PR on the deadlift. Hit 395# then realized I was 1lb away from a 2 x my body weight so I added a 2.5lb plate and hit 397.5#, grip was the limiting factor. I wore a belt. Jones Crawl time was 1 minute faster than before. I believe a lot of this was because I used touch and go deadlifts this time. I made sure to fully extend at the top of each box jump and stepped down after each attempt. Ate like complete crap today so punished myself with an all out 500 m row. Dinner almost came up but I still got a PR. Nutrition has to improve.

Monday: 8/21, Foundation, Power Endurance (Short)

Location: Apartment, Outdoors
Emphasis: Power Endurance (Short)
Time: Approx 60 min

Session 1: PM
Warm Up:
ROM drills and shoulder mobility work
then:
3 rounds:
1-6 pullup ladder
(rest as needed to ensure that pullups are complete deadhang)
then:
cool down

Session 2: Later
Warm Up:
3 minute run
3 x 20 squats
walking hip flexor stretch
then:
8 rounds
200 m run @ 80-85% (course was a bit longer than 200 m )
30 seconds rest
(all were easily completed in under 35 seconds)
then: cool down
60 minute walk

Notes:
Quick and easy today. Stride and running form felt very good. Weight is at 198#.

Foundation: Week 1, 8/13 - 8-19

Monday: 

2 mile TT (12:29)

KB swings

Joint Mobility/foam roll

Tuesday:

6 rounds:

Row 30/30

(142, 147, 147, 148, 148, 157)

Compare to 8/6/12

Joint Mobility/foam roll

Wednesday:

Worked up to 1rm bench press (235#, still had a bit in the tank, no spotter)

Tabata sprints on stationary bike

Joint Mobility/foam roll

Thursday: 

Breathing Ladder

1-20-1 KB swings @ 45#

Joint Mobility/foam roll

Friday: 

1 mile run (6:01)

25 rounds w/ 75# 

5 x walking lunge

5 x push press 

Joint Mobility/foam roll

Saturday:

5 mile run

Recovery work

Joint mobility/foam roll

Sunday:

2000 m row for time

(6:57)

Joint Mobility/foam roll

Training Hours: 7.7 hours

Weight: 199#

Nutrition: Solid all week. Cheat night was Saturday and consisted of lots of pulled pork, cookies and a few beers. 

Notes: Overall I was very pleased with the week. My mobility needs to get better so I spent a little bit of time each day working on it as well as foam rolling. This was mostly done before bed. The goal of this phase will be to start from the ground up and rebuild my fitness base. I will post some standards that I will be working towards attaining in a later post. The foundation phase will continue until all the standards are met. Only then will I allow myself to move on any sport specific work. I was really excited about rowing a sub 7 minute 2000 m considering I have not rowed before two weeks ago. It was a great way to cap off the week. 

Recovery: 8/6 - 8/12

Monday:
Warm up:
500 m row @ fast pace

Then: 10-8-6-4-2 (done @ a fast pace)
Goblet squats @ 55#
Swings @ 55#
Pushups w/ 3 count hold @ bottom

Then:
Snatch grip deadlifts: 2 x 5 x 185
Front squat: 3 x 3 x 185
Military Press: 3 x 3 x 135
Swing: 1 x 30 x 55#

Then:
30 second row @ or >140 meters
30 second active rest on the rower

If any round is < 140 meters stop the workout is over.

5 rounds completed
147,147,148,144,147

Then: cool down
5 min run
Walk
Mobility

PM:
Mobility circuit x 2
Pullups and pushups

Notes:
Did not get 5 basic movements in. Missed loaded carry. To much volume. Need to be fresh for the next day. Possibly eliminate strenuous warm up. Weight at lean 198#.

Tuesday:
Weight: 198

Warm up:
Goblet squats x 15
Swings x 25
Pullups x 10
Pushups x 20

Then:
Deadlift: 2 x 5 x 225
Front squat: 3 x 3 x 185
Military press: 3 x 3 x 135

Then:
Breathing ladder:
Swings: 1-16 @ 45#

Then: mobility work

Notes: right foot is acting up bad. Right on inside ball of the foot.

Wednesday:
Rest and Recovery

Thursday:
Swings: 1-20-1 (400 total) 27:40

Then:
1 Arm Press: 4 x 5 x 45# kb
Suitcase carries
Goblet squat: 4 x 10 x 45#

Then: 3 rounds:
500 m row
1 min rest
(1:42, 1:50, 1:50)

Then: Mobility work

Notes:
Hamstrings and butt are sore. Still figuring out rowing technique. Anaerobic pathway is in awful shape right now.

Friday:
100 x kb snatch @ 30#
100 x kb swing @ 45#
100 x kb snatch @ 30# (3:24)
100 x kb swing @ 45#

Notes:
Blisters on left hand. First time doing the snatch. Great metabolic hit.

Saturday:
4.5 mile run

Then: Swing: 1-20 ladder @ 45#

Then: 10-1
Goblet squats @ 45#
Goblet squat pushups
Air Squats
20 yard suitcase carry each hand every round

Sunday:
Rest and Recovery

Notes:
Body is not yet fully recovered. Feet are still acting up after runs. I have a 5k at the end of August. It is more of a fun run but I would still like to do well. If I can go into the race healthy I can run sub 7 min miles without much prior training. Still struggling to decide how to tackle my programming moving forward.

Recovery: 7/29 - 8/5

Saturday:
Objective: Ultra-endurance
Run 40 miles in Duluth, MN for Voyageur Trail Run

Sunday:
Objective: Recovery
Hiked and swam in Gooseberry State Park.

Monday:
Objective: Recovery
Walked and stretched, rehab, loaded carry at work hauling 40# boxes.

Tuesday:
Objective: Recovery
Loaded carry boxes, swim

Wednesday:
Objective: Recovery
Mobility circuit: 15 min
Loaded carry: boxes

Thursday:
Objective: Recovery
Rest. Lots of walking travel to Grand Marais, MN

Friday:
Objective: Recovery
30 min run up Gunflint Trail

Then: Mobility circuit and pushups
Then: 3 hour hike to Pincushion Mtn

Saturday:
Objective: Recovery
Lots of walking and hiking

Sunday:
Objective: Recovery
Hiking around Grand Marais

Notes:
Spent the week in recovery mode. Got lots of hiking and a brief run in. traveled to the North Shore and spent some time up in Lake Superior. Training will now focus on GPP. I plan on starting fresh and rebuilding my fitness from the ground up. I will explain my plans moving forward in a later post.

Voyageur 50 Mile Run Recap

Race Recap for Voyageur 50 mile run

Objective: Run 50 miles in sub 12 hours
Result: DNF at mile 40 in 9 hours 40 minutes
Reason: Signs of hyponatremia due to lack of adequate sodium and electrolyte intake.

Equipment:
Shoes: New Balance Minimus Trail
Socks: Champion, 2 pairs on each foot
Shorts: North Face running shorts with compression in-liner
Shirt: Nike Dry-Fit, sleeveless
Hydration Pack: Osprey 72 oz pack

The Voyageur 50 mile run is out of Duluth, Minnesota and is know as a tough 50 miler due to its technical nature and terrain. Due to severe flooding in the Duluth area this spring, the course was completely re-routed. Below is the map and course profile:

Course Map

 Course Profile

Race started at 6:00 am from the Lake Superior Zoo. I decided to carry a 72 oz hydration pack with me that had some Cliff bars, toilet paper and a course map. The most difficult portions of the course were definitively the Powerline Trail, which consisted up steep uphills and incredibly steep and technical downhills as well as Jarrows Beach, which was un-runnable. Jarrows beach had to be taken on all fours for basically 3 miles due to boulders and large rocks. The course was two loops so both sections had to be passed through twice. The first time was not overly difficult, just very time consuming. The second time through after 30 miles of running was incredibly difficult. Going into this race I thought I had a realistic expectation of finishing, and doing so in right around 12 hours.

Loop 1:
I did an incredible job of pacing, nutrition and hydration during the first loop of 25 miles. I reached the 25 mile mark at the end of the first loop in exactly 6 hours (15 minute mile pace), which is what I had planned on. I walked all uphills and ran the flats and most downhills. The biggest difficulty the first loop was stream crossings as there were probably 5 or 6 over slippery rocks. I ended up getting both feet stuck knee deep in clay on one of the crossings. I was feeling very good at this point. I stuck to my hydration plan of drinking 36 oz of water and eating right around 300 calories an hour. During the uphill runs I took in salt and ate strictly pretzels and cliff bars. My stomach was fine as I never had nausea or had problems taking in food. I urinated about 1 time per hour and sweat had little to no salt in it. Even with getting stuck in the clay, my feet held up great and I had no blisters or hot spots.

Loop 2:
I was feeling very good to start the second loop and ended up going out to fast. Big mistake. I ran some uphills that I should have walked and ended up running with people faster than myself rather than just sticking to my own pace. The next ten miles I stopped eating Cliff bars and went to peanut butter and jelly sandwiches. I also drank strictly water and took in very little salt and no electrolytes. I got through the first 10 miles but was pretty tired and worn out. The heat from the day started to kick in and my sweat started getting very salty. I urinated one time during the 3 hours and 40 minutes post mid point even though I was drinking more than 36 oz of water per hour. At the 35 mile mark my fiance met me at the aid station. I was pretty beat up at this point and had the Powerline Trail 5 mile loop up ahead. She told me that she had found a great campsite for that night and had set up the tent all by herself. I love her to death but that killed my chances of finishing right there. My entire body was covered in salt at this point and my hands started to swell up a bit, there was no scale but I am sure that I gained to much weight. I decided to push on and left the aid station. The next 5 miles is where the wheels really fell off the bus. There are 3 difficult stream crossings in this section as well as steep inclines and very steep technical declines. I ended up walking a majority of this section. I could tell my body heat was rising and I still was not urinating. I reached the aid station and had to make a choice, I could walk the final 10 miles (running was out of the question at this point as I was to far behind on sodium and electrolyte intake) and finish, or I could take the DNF, leave with my fiance, have a nice dinner over an open fire and go hiking and swimming with her the next day in Gooseberry State Park and along the Superior Trail. I decided to take the DNF, use the night to rest up and get my body back in order and enjoy the rest of the weekend with her.

Personal Reflections:
I was disappointed that I did not finish the race which I had trained so hard for. However, it was not worth risking my health to walk and finish 10 miles. I believe I showed maturity. I realized I had under prepared in my nutrition and hydration plan. The disapointment was hard to handle but it was my own fault. Failure to prepare is preparing to fail.

On another note, I had fun that night cooking dinner and camping with my fiance and then enjoying a very slow hike and exploring the Superior Trail the next afternoon. It was definitely worth taking the DNF in my opinion. We needed the time away from wedding planning and from the distractions of people and work to just get away.

Training Reflections:
The Bad:
Looking back upon my training I was not nearly sport specific enough. I had falsely lead myself to believe that my training was sport specific and that I had periodized, cycled and peaked appropriately for this event. I was wrong. I ended up jumping around training programs and ideologies to much and in the end, ended up being decently good at lot of things but not doing anything VERY well. To be blunt, my training was essentially a poorly organized and implemented GPP program. I did not get in enough long runs to train the appropriate energy systems to run a 50 mile race or to simulate the hydration and nutrition needs of my body. I made the rookie mistake of starting the second loop to fast as well as not maintaining proper sodium and electrolyte levels.

I became fascinated with learning and studying different fitness ideologies and did not take responsibility to evaluate for myself what worked and what did not and then have the discipline to implement it.

The Good:
I know that right now, my training will carry me through 30 miles of technical trail running without a hitch. My feet had no blisters or hot spots. My entire body held up great and had another 10 miles easily in it if my hydration and nutrition would have been in check. I know that if I would have trained properly and intelligently a 50 mile finish is easily within reach, without a doubt. I held up well mentally and emotionally and  did my best to encourage other runners along the way.

Moving Forward:
Legs are a bit sore and the EHL muscle in my left foot is inflamed. I plan on taking some time to re-think and evaluate my training plan. End goal is still to run the Arrowhead 135 at some point in my life. I realize that I need a solid couple YEARS of intelligent training under my belt to properly build up a base. This was a huge learning experience for me and I look forward to using the things I have learned to ruthlessly evaluate my own goals and fitness levels. I have learned that I cannot serve two masters. I must set my mind to achieving the task or goal at hand that I set for myself, then stick to what works. Use methods that have been developed through personal trial and error, not something someone else says works. Not every method or program is going to be a cookie cutter mold for everyone. I must find out what works for me and what will give me the best opportunity to achieve whatever goal I set for myself. Cut the shit out that does not bring myself closer to that goal and focus on what is important. I am a disciplined person but still must learn the true discipline and strength that it takes to commit oneself 100% to achieving a goal and learning how to cut out all that is unnecessary or would hinder me from achieving that goal.

Mile 35

Headed through a flood area

Shoes - Post race

Post Race Feast

Mile 40

Starting line - 6:00 am

Friday: Taper, Rest

Objective: Rest and go over drop bags and trail maps

Thursday: Taper, Sprints

PM:
Objective: Taper, Activity
25 x 100 m sprint (60% effort)

Then:
Dynamic Stretch and mobility work

Notes:
Felt really good to stretch my legs out and get some blood pumping.

Wednesday: Taper, Rest

Objective: Rest and Taper

Notes:
Chomping at the bit. Slept better and nutrition was solid. Planning aid stations and drop bags and going over course map.

Tuesday: Taper, Sport

PM:
Objective: Sport
15 min shooting workout - 15 min of constant movement, cutting, stopping and starting.

Notes:
Body is not used to this much physical inactivity. Sleep patterns have been off, mood has been slightly irritable. I am chomping at the bit to get going Saturday.

Monday: Taper, Sport

PM:
Objective: Light Activity and Taper
120 min of softball (many short sprints)

Notes:
Legs are feeling really good. Getting ready for Saturday.

Sunday: Taper, Rest

Objective: Taper and Rest

Saturday: Taper

Objective: Taper
30 min run @ easy pace

Mobility work (hips and hamstrings)

Friday: Rest, Taper

Objective: Start taper for race

Thursday: Metabolic Conditioning

PM:
Objective: Metabolic Conditioning
Warmup:
800 m run

Then:
2 mile timed run, goal is sub 14 min

(13:17)

Then: 800 m run @ easy pace

Then: cool down

Later. Coaching 4 hours

Notes:
Feeling a little under recovered. Even so, finishing the run in under 14 min was easy. Going to start tapering down so I can go into my race at 100%, taking no chances.

Wednesday: Active Recovery

PM:
Objective: Active Recovery
100 x situps
100 x pushups

Then: 
Light stretching


Notes:
Easy day today. Gearing up for 1 more endurance run this weekend and then taper for next Saturday's 50 mile race.

Tuesday: Metabolic Conditioning

PM: Session 1
Objective: Metabolic Conditioning
Specific Warmup:
300 yard shuttle @ easy pace
(65 seconds)

Then: 3 rounds on basketball court
300 yard shuttle (5 down and backs)
1 min rest

(57,54,54)

Then: 2 rounds on basketball court
20 x pushup
1 x down and back
15 x pushup
2 x down and back
5 x pushup
3 x down and back

Then: 5 rounds AFAP
10 x pushup
1 x down and back

Then: cool down
Active and dynamic stretching

Later: coaching 2 hours

Notes:
Conditioning was tough today. Goal was to get all 3 shuttle runs in under 60 seconds which I did. Heat index over 100 again today.

Post workout meal: eggs, ground turkey, cheese, tomatoes, bloody mary.

Monday: Sport, Max Effort

PM:
Objective: Sport
120 min of softball (heat index above 100 degrees)



Later:
Objective: Max Effort
Max Deadhang Chin-ups (22)
5 x 5 neutral grip pull-ups (slow and w/ perfect form)
Notes:
Good to get out and play softball. Lots of sprint work. Was shooting for 25 chinups. However, with the added focus on endurance instead of strength I will take 22.

Sunday: Active Recovery

AM:
Objective: Active Recovery
42 min run @ easy pace

Then:
Slalom ski a bunch

Notes:
Legs feel refreshed. I will try to get 1 or 2 more endurance runs in this week before my taper.

Saturday: Endurance, Work Capacity

AM: Session 1
Objective: Endurance
90 min trail run @ easy pace
(wore hydration pack)

Then: cool down
Swimming
Tread water in place to loosen legs up

PM: Session 2
Objective: Work Capacity
Warm up:
Light calisthenics and short sprints

Then: 5 rounds for time
20 yards x OH Lunges (propane tank)
20 x pushups
20 yards x run w/ propane tank
40 yards x farmer carry w/ 2 x 6 gallon gas tanks (full)

(5:57)

Then: 2 rounds
300 yard shuttle (15 x 20 yard sprints)
1 min rest

(1:08, 1:08)

Then:
300 yard farmers carry w/ 2 x 6 gallon gas tanks (full)

Then: cool down
Swimming

Notes:
Flies were awful on my run this morning. Times were a lot slower on the 300 yard shuttles due to a shorter lengths than normal (20 yards vs normal 25) and was also run barefoot on grass so not a ton of traction. Farmers carry was a mental battle.