Thursday, July 12th, 2018, Active Recovery

Early AM: 

Coach S/C x 3 hours 

in the afternoon: 

2 x 8/8 1h press @ 45 

2 x 8 chinups 

2 x 8 goblet squat @ 60 

2 x 20 2h swing @ 80 

Suitcase carries @ 60 (short) 

then: 

Coach private hoops lessons x 2 hours 

Comments: 

Body a little banged up. Adjusting to running again. With running plus coaching, knees are a little sore but no pain. DMPM still my go to in regards to workouts. Always leaves me feeling more refreshed afterwords than before I began. Traveling north tonight. Going to try to get a couple longer runs in this weekend and hopefully take Sunday as another active recovery day. 

Weight: 209#

Been fasting most of the recent days until past lunch time. Feels good but energy is a bit lower than I would like. Need a little food with all the coaching and being on my feet all day. Typically do not get hungry until about 1-2pm. Just black coffee until then. If I am active that day and go longer than 2 energy levels start to drop and not at my best. 

Wed: July 11th, 2018, ES, Sprints

In the Afternoon:

Joint mobility

then: DMPM
2 rounds:
15 x swings @ 45
5 goblet squats @ 45
10 x pushups
5 x chinups

then: Easy Strength
2 x 5 deadlift @ 225
2 x 5 dbl kb press @ 2 x 45's
2 x 5 dhnk chinups
1 x 20 2h swings @ 80

then: sprints
8 x 110 yard sprints on soccer field (EMOTM)

then: coaching
Coach private hoops lessons x 3 hours

Tue: July 10th, 2018, ES, Murph, lsd run

Early AM:

Coach S/C x 3 hours 

In the Afternoon: 

warm up: 

3 rounds of DMPM 

15 x 2h swings @ 45 

5 x goblet squats @ 45 

10 x pushups

5 x chinups 

then: 

2 x 5 deadlift @ 225

2 x 5/5 1h press @ 45 

2 x 5 dhnk chinup 

1 x 20 2h swing @ 80 

then: 

10 min run (barefoot around soccer fields) 

100 x chinup (kipped like crazy at the end)

200 x pushup 

300 x squat 

10 min run (barefoot around soccer fields) 

then: cool down 

400m heavy bag carry (shouldering and bearhug)

Yoga x 15 min 

In the evening: 

Coach private basketball lesson x 1 hour  

then: 

Coach summer league basketball team x 2 hours 

Comments: 

Weight: 210# 

bodyweight movements are pretty aweful while carrying the extra weight and out of practice. 

Goal weight is 190-195# as quickly and safely as possible. 

Deads went up easy. 

Mon: July 9th, 2018, end < 60, dmpm

Early AM: 

Coach S/C x 3 hours 

In afternoon: 

Coach private hoops lessons x 2 hours 

In the PM: 

Swimming lessons with the boys.

Late PM: 

45 min run @ easy pace 

Then: 

2 x 5 1h press @ 45 

2 x 10 goblet squat @ 45 

4 x 10/10 1h swing @ 45 

Comments: 

Weight: 213 on Sunday weigh in

Too heavy, too soft. Bad nutritional habits. Bad life balance. Super hectic year personally. 

Sun: July 8th, 2018, end < 60

In the afternoon: 

25 min run @ easy pace 

Sat: July 7th, 2018, voyageur 50 mile run training start

31st birthday today. Next voyageur 50 mile ultra is July 28th, 2018. Still bothers me that I quit at 40 miles almost 5 years ago. Going to dedicate myself to completing it right after my 32nd birthday. 

In the AM: 

50 min run @ Cabin (landing and back)