Tue: 9/30/14, 2 mile TT, manual labor

530pm, 56 degrees, cloudy, windy

2 hours of manual labor. Hauling and backfilling stair frames with dirt and finished last bit of framing. 

Then: later 

Dynamic stretch 

Then: 

2 mile time trial (8.5 laps, Excelsior Commons)

(Splits: 1:18, 1:19, 1:21, 1:21, 1:23, 1:22, 1:24, 1:23, .48)

Then: cool down

10 min walk @ easy pace 

10 min walk @ fast pace 

Comments: 

Weight: 198#

Last 800m is the gut check. At 1.5 miles is when the voices started talking to quit but I am glad I pushed through and did not fear the distance or pace. Weight loss really makes this easier. My pacing was pretty solid overall except for 7th lap. 

Mon: 9/29/14, rest

Rest due to work and BSF.

Sun: 9/28/14, tennis, jm

930am, 81 degrees, sunny

6 hours of ripping out concrete stairs and then framing in new ones into the hill at the front of the house.

Then later

45 min on tennis with my sister 

Then: cool down

Cold swim in the lake 

Then: later 

2 hours of framing in stairs. 

Comments: 
Weight: 198#

Big day of housework as I am trying to get everything prepped for winter. Full day of hard labor. Got a great workout playing tennis and then the cold swim in the lake felt awesome. Water is much colder than anticipated.

Sat: 9/27/14, 1480m run, 740m runs, kbs

600am

Contrast shower

Joint mobility

Dynamic stretch

Later: 530pm, 80 degrees, sunny

Dynamic stretch

Then:

1480m run (5:18, PR)

Rest 1 min

740m run (2:40)

Rest 1 min 

740m run (2:40)

Then: cool down

1600m run @ easy pace 

400m walk in the commons. 

Then: later

3 x (1-4) DHNK pullup ladder

3 x 10/10 1h swing @ 45#

3 x 5/5 1h kb front squat @ 45#

1 x 15 kneeling ab wheel

Then: cool down

Cold shower 

Comments: 

Fasted until 8pm. PR on 1480m run, pacing off on first 740m run, went out to fast. Second 740m run ran both laps at similar pace and was much easier. Pacing will be key as will weight. Set a PR as soon as I went below 200#. 

Thur: 9/25/14, manual labor

2:00pm, 75 degrees, sunny

2.5 hours of laying cement patio. 

Comments: 
Weight: 197.4. 

Nutrition solid but minimal. Will get in some interval work Friday, Saturday and Sunday. Hoping for a time trial this weekend.

Wed: 9/24/14, manual labor

1:00pm, 65 degrees, rain

5 hours of landscaping, hauling/moving cement and concrete off the property and mechanical work on the bobcat. 

Comments:

Didn't run and counted the labor as strength work. Big day of moving, Thursday is pouring cement. 

Tue: 9/23/14, 1480m run, 740m runs, dmpm

7:00pm 70 degrees, clear

1480m run @ fast pace

Short rest

Then:

2 x 740m run @ fast pace

Then: cool down

10 min walk w/ systema breathing ladder

Then: later 

2 x 10 goblet squat @ 45#

2 x 20 perfect push-up 

4 x 10/10 1h swing @ 45#

2 x (1-4) DHNK rafter pullup

1 x 15 kneeling ab wheel 

Then: cool down

Joint mobility x 20 each

Cold shower 

Comments: 

Stride felt really solid after a day off. I forgot my watch so ran on feel and went until I felt the familiar feel of sub 6mpm pace. Felt lighter on my feet as well. 

Mon: 9/22/14, rest, work

Training: 
Rest day due to work and BSF. Did a lot of hauling boxes of merchandise so got some loaded carries in. Working on another 40 day plan that will take me right into my conditioning test. It worked so well before I think it will benefit and help me get stronger, faster and lose the necessary weight to not just pass but really dominate the test.

Comments:
Weight: 200#
Right calf a little tender from hill sprints Sunday.

Sun: 9/21/14, hill sprints, manual labor

Training: 10:00am, 60 degrees, windy

5 min run @ easy pace

Then: 

4 x hill sprints, barrington way - excelsior blvd (.16 miles, 260 meters)

(60, 56,56,50 sec, goal was to get each at <6 min mile pace, accomplished on all but first, rest = walk back down after sprint)

Then: cool down

20 min walk/run

Relaxed stretch

Then: in the afternoon
3.5 hours of house work 

Comments: 

Really messed up after the last sprint. Took 20 min to get back to feeling normal. Hill is right outside the house, 260m straight uphill. It is aweful.

Sat: 9/20/14, manual labor, rest

Training: 5:45am, 67 degrees, clear

Contrast shower x 3

Joint mobility

Dynamic stretch

Then: all afternoon

6 hours of outside work at house.

Comments: 

Weight: 201#

Listened to my body and took a rest day from running. Lots of hard work on the house today, felt good to be outside and to get a sweat up. Cold is almost gone. Secret is lots of vit d, c, mgcz, sleep and contrast showers. 

Fri: 9/19/14, 370m sprints, BW, kbs

Training: 4:10pm, 75 degrees, humid, cloudy

Dynamic stretch 

Then: 

7 x 370m sprint (all <1:15, 1/1 rest)

Then: cool down

400m walk

Relaxed stretch 

Then: later in the PM, at home

Joint mobility

Some goblet squats, pushups, pullups

Then: 

1 x 50 pushups 

1 x 10 strict pullup 

3 x 10/10 1h swing @ 20kg

Core cluster 

Then: cool down

Contrast shower 

Relaxed stretch 

Comments: 

Took longer rest and lowered the time to 1:15 per 370m which is 5:26 pace. Stride felt really good today. Really need to buckle down on weight loss and continue improving power. 

Thur: 9/18/14, sick, rest

Training: Early AM, 70 degrees, clear
Contrast shower
Joint mobility

Later in the PM:
Contrast shower
Joint mobility

Comments:
Junior and wife are sick and I caught it. Lots of Vit D, C, ZMC and water. Contrast showers seemed to help.

Wed: 9/17/14, 1480m run, 370m sprints, manual labor

Training: PM, 64 degrees, clear

Dynamic stretch 

Then: 

1480m run by feel (5:20, 5:32 is 6mpm pace)

Rest 4 min

Then:

4 x 370m sprint

(All <1:20, 45 sec rest between, 1:22 is 6mpm pace) 

Then: cool down

1480m run @ easy pace

Relaxed stretch x 10 min

Then: later 

2.5 hours of framing in a cement patio + hauling and clearing dirt/rock. 

Comments: 

1480m run was designed to run on feel alone and only check my time at the conclusion of the run to see if I could "feel" what 6mpm pace felt like without constantly checking my splits. Shortened the rest period on the intervals following from 60 seconds to 45 seconds and accomplished each at a sub 6mpm pace easily. Goal of the runs today was to lengthen my stride and have correct form. Manual labor counted as strength work, lots of loaded carries. 

Tue: 9/16/14, Manual labor

Training: PM, 65 degrees, clear, sunny
Cement work. Hauling, breaking up and prepping for a cement patio at the house for 3.5 hours.

Comments:
Weight: 199#
Was supposed to get in a 1 mile run @ fast pace today but ran out of time. Will make up tomorrow on top of some interval work. Today can be classified as a strength day w/ lots of short, heavy, loaded carries.

Mon: 9/15/14, 1.85 mile TT, Conditioning test trial

Training: 5:00pm, 62 degrees, clear

Dynamic stretch

Then:

CTT time trial, 1.85 miles (8 laps)

(10:59, PR, needed to be < 11:05, will run it again Nov 3rd with my captains, 5:56 mpm pace)

Then: cool down

400m walk

Relaxed stretch 

Hot shower 

Comments: 

Weight: 200#

More difficult than I imagined but I did set a PR on the course by 6 seconds. If I lose the necessary weight and clean up my diet I could take some serious time off and possibly break into the 10:40's. I am 3# lighter this year than last year with similar training leading up which led to a 6 second PR. 

Sun: 9/14/14, walk

Training: active recovery 

4 mile walk with junior 

Then: later

Cold shower

Comments: 

Felt good to have a light day. 

Sat: 9/13/14, 30 min LSD

Training: 5:15am, 43 degrees, clear

30 min run @ easy pace 

Then: cool down

5 min walk

Douse x 2

Joint mobility 

Fri: 9/12/14, 370m sprints

Training: PM

Dynamic stretch

Then: 

6 x 370m sprint (1 min rest, must be < 1:22)

Then: cool down

1 mile run @ easy pace 

Thur: 9/11/14, 1480m TT

Training: PM
Dynamic Stretch
then:
1,480m TT (5:26, needed to be < 5:32)
rest 2:30
800m spring (2:40, needed to be < 2:40)
then: cool down
1 mile run @ easy pace
1 mile walk
Hot shower

Comments:
Need to be better about warm-ups and cool downs, they make all the difference. After even a brief dynamic stretch, today's time trial felt much better than yesterday. Goal was pacing and that improved as well to.

Wed: 9/10/14, 1,480m TT

Training: PM

1,480m run (5:19, needed to be < 5:32)

Rest 3:30

2 x 370m sprints, 60 sec rest (1:18, 1:20, both needed to be < 1:22)

Comments:

P/E tends to decline after 800m or so. 

Tue: 9/9/14 - douse, cb kb work

5:30am, 64 degrees, clear

Dousing x 2

Power breathing

Joint mobility 

Dynamic stretching 

Later in the PM: 

1 - 45# kb

5 x 5/5 1h swing

5 x 5/5 1h clean

5 x 5/5 LCCJ 

5 x 5/5 high pull 

Then: 

2 x (5-1) strict rafter pullup ladder

1 x 60 push-up 

1 x 60 squat 

1 x (5-1) janda sit-up ladder 

Then: 

Relaxed stretch 

Cold shower  

Mon: 370m sprints

Training: PM

6 x 370m sprints, 60 sec rest between

(All sprints must be under 1:17)

Then: cool down

1 mile run @ easy pace

Relaxed stretch 

Sun: chi run, pullup ladders, fast walk

Workout: early AM

11 min chi run

1 min rest 

6 min chi run

Then:

5-1 neutral grip pull-up BL ladder

5-1 chin-up BL ladder

Then: PM

25 min walk @ fast pace 

Comments:

Weight: 201

Sat: cb kb work

Workout: PM

1-30# kb, move on when all sets done.

3 x 10/10 1h swing

3 x 10/10 1h clean

3 x 10/10 1h high pull

3 x 10/10 jerk

Then: 

1-45# kb, move on when all sets done

4 x 5/5 1h swing

4 x 5/5 1h clean

4 x 5/5 1h snatch 

4 x 3/3 1h press

4 x 3/3 1h windmill

Then: 

5-1 pull-up BL

5-1 chin-up BL

Then: cool down

Cold shower 

Fri: rest

Rest

Thur: 370m sprints, kb complex

Workout: PM 

370m run @ easy pace

200m walk @ easy pace

Then: 

6 x 370m sprints, 1 min rest 

(all under 1:22)

Then: 

Kb complex: 6 x goblet squat, 2h swing, 1h swing, 1h clean, 1h press, 1h high pull, head cutter.

3 rounds @ 30# kb w/ 6 DHNK pullups, 12 x perfect pushups to finish 

Then: cool down

Cold shower 

Wed: 370m sprints, ES

Workout: 5:00am

6 x 370 m (1 min rest between)

- all intervals under 1:30

Then: cool down

400m walk 

2 x (1-4) DHNK pullups 

Then: PM

2 x 5 wall squat

2 x 10 squat

2 x 5 goblet squat

2 x 10/10 oh lunge @ 30# kb

2 x 10/10 1h swing @ 30# kb

2 x 10/10 1h push press @ 30# kb

Then: 

1 x 10 clean pull @ 135#

1 x 5 clean pull @ 185#

2 x 5 deadlift @ 225# 

Then: 

2 x 5 strict rafter pull-up 

2 x 5/5 1h press @ 45#

1 x 20 goblet squat @ 45#

1 x 20 2h swings @ 80#

Then: cool down

5 min x elliptical

5 min x random kb drills @ 30# kb

Tue: rest

Rest due to work and helping buddy get his boats out of the water. 

Mon: walk

Workout: early AM

Cold swim

Then:

40 min walk w/ junior and dad