Saturday, August 13, 2011
Friday, August 12, 2011
Thursday, August 11, 2011
Thursday: D4,W7
Training:
Run: 28 min in Afton State Park (ran in big hiking boots)
20 rounds:
5 x pullups
10 x pushups
15 x squats
Hike: 100 min (many hills and very technical areas were covered along a ridgeline)
Notes:
Last two days I have been on the river with my buddies and got the opportunity to run and hike in Afton State Park. John Storkamp runs a 50 mile race here that I am looking into running next summer. Really hit the hills hard and got a lot of technical practice in running downhill. Overall I was really pleased with the run and ran hard due to lack of time. I think I will try to get back here as it is only 60 min from my house. Ran both days in hiking boots due to lack of proper footwear. Feet held up great. Nutrition has been very poor these past two days.
Run: 28 min in Afton State Park (ran in big hiking boots)
20 rounds:
5 x pullups
10 x pushups
15 x squats
Hike: 100 min (many hills and very technical areas were covered along a ridgeline)
Notes:
Last two days I have been on the river with my buddies and got the opportunity to run and hike in Afton State Park. John Storkamp runs a 50 mile race here that I am looking into running next summer. Really hit the hills hard and got a lot of technical practice in running downhill. Overall I was really pleased with the run and ran hard due to lack of time. I think I will try to get back here as it is only 60 min from my house. Ran both days in hiking boots due to lack of proper footwear. Feet held up great. Nutrition has been very poor these past two days.
Wednesday: d3,w7
Training:
20-18-16-14-12-10
pull ups,pushups,dips
2x10 pull ups
Run: 30 min on trails in afton state park
Hike: 45 min (mostly uphill)
Run: Dominated the hills. Really pleased with how my legs held up on long uphill repeats.
20-18-16-14-12-10
pull ups,pushups,dips
2x10 pull ups
Run: 30 min on trails in afton state park
Hike: 45 min (mostly uphill)
Run: Dominated the hills. Really pleased with how my legs held up on long uphill repeats.
Tuesday: d2,w7
Training: rest and recovery
Notes:
Went to the MN Twins game after a long day at work. I figured sleep was more important than getting in a late night run.
Notes:
Went to the MN Twins game after a long day at work. I figured sleep was more important than getting in a late night run.
Monday, August 8, 2011
Monday: D1,W7
Training:
Warm Up:
ROM drills
1 mile run: 5:51 (could have gone 10 seconds or so faster, very brief warm up so first 800 m were tough)
Work:
15 min amrap: 340
Step-ups (using 40lb pack)
100 x good mornings (w/40lb sandbag)
100 x strict military press (w/40lb sandbag)
Durability:
50 x leg levers
50 x 4 count flutter kicks
50 x superman back extensions
brief active stretch
60 min of softball (included many short sprints and sprint starts)
Run: 58 min (easy pace, focused on my running form and developing a cadence)
Active stretch: (2 min on each calve and achilles on top of normal stretching routine)
Notes:
Overall a good day. I was pleased with the step-ups and will be adding in short amraps of these to build up leg endurance. Good mornings with the sandbag I feel have really helped with my hamstring development. Even with adding more time on my feet running my hamstrings have not bothered me at all. Run was good, cleared my head and really got into a rythem. Picked up the pace for 8 min or so in the middle just because it felt good to go fast. Right achilles was a bit tight post stretch so will watch that and do mobility work to keep that from becoming an issue.
I am happy with my training so far and am enjoying training towards my goal of the Arrowhead 135. I am also looking at some 50 and 100 mile runs for next summer to help with the prep work and aid in training.
AHU training update:
Total hours: 49.02
Warm Up:
ROM drills
1 mile run: 5:51 (could have gone 10 seconds or so faster, very brief warm up so first 800 m were tough)
Work:
15 min amrap: 340
Step-ups (using 40lb pack)
100 x good mornings (w/40lb sandbag)
100 x strict military press (w/40lb sandbag)
Durability:
50 x leg levers
50 x 4 count flutter kicks
50 x superman back extensions
brief active stretch
60 min of softball (included many short sprints and sprint starts)
Run: 58 min (easy pace, focused on my running form and developing a cadence)
Active stretch: (2 min on each calve and achilles on top of normal stretching routine)
Notes:
Overall a good day. I was pleased with the step-ups and will be adding in short amraps of these to build up leg endurance. Good mornings with the sandbag I feel have really helped with my hamstring development. Even with adding more time on my feet running my hamstrings have not bothered me at all. Run was good, cleared my head and really got into a rythem. Picked up the pace for 8 min or so in the middle just because it felt good to go fast. Right achilles was a bit tight post stretch so will watch that and do mobility work to keep that from becoming an issue.
I am happy with my training so far and am enjoying training towards my goal of the Arrowhead 135. I am also looking at some 50 and 100 mile runs for next summer to help with the prep work and aid in training.
AHU training update:
Total hours: 49.02
Sunday, August 7, 2011
Saturday, August 6, 2011
Saturday: D6,W6
Training:
AM:
Run: 6 miles
20 x man-makers (using 35lb db's)
40 x bent over row (using 35lb db's)
80 x pushups (chest to deck)
160 x squat
320 x leg levers
active stretch
Notes:
Good day today. Pushups were difficult and had to do the last 40 in sets of ten. Leg levers were a mental battle and took approx 11-12 min to complete. Resting the rest of today and tmrw.
AM:
Run: 6 miles
20 x man-makers (using 35lb db's)
40 x bent over row (using 35lb db's)
80 x pushups (chest to deck)
160 x squat
320 x leg levers
active stretch
Notes:
Good day today. Pushups were difficult and had to do the last 40 in sets of ten. Leg levers were a mental battle and took approx 11-12 min to complete. Resting the rest of today and tmrw.
Friday, August 5, 2011
Friday: D5,W6
Training:
Run: 23 min (easy pace)
Hill sprints: 10 rounds (5 rounds of jogging down the hill, 5 rounds of walking down hill, times all between 45-50 seconds, very steep hill)
Run: 21 min (easy pace)
8 rounds:
10 x pull-up
10 x dips
1 x 20 chinups
Hike: 3 miles
Long active stretching session
Notes: Spent all evening outside. Felt great. Wore a hydration pack the entire time. It was nice to be able to spend some quality time outdoors.
Run: 23 min (easy pace)
Hill sprints: 10 rounds (5 rounds of jogging down the hill, 5 rounds of walking down hill, times all between 45-50 seconds, very steep hill)
Run: 21 min (easy pace)
8 rounds:
10 x pull-up
10 x dips
1 x 20 chinups
Hike: 3 miles
Long active stretching session
Notes: Spent all evening outside. Felt great. Wore a hydration pack the entire time. It was nice to be able to spend some quality time outdoors.
Thursday, August 4, 2011
Thursday: D4,W6
Training:
Warm Up:
Jump rope
ROM drills
Endurance:
4 mile run: 27:46
rest 7 min (hydrate)
28 min run (easy pace)
Durability:
100 x sit-ups (un-anchored)
100 x superman back extensions
100 x hallow rocks
active stretch/yoga
Notes:
Legs felt great today. Ever since I changed back to my old beat up shoes my heels and plantar fascia haven't been bothering me. Hallow rocks are tough. Had to break the last 50 into sets of 10. Very pleased with the 4 mile run today as I was planning on doing it at 8 min mile pace but messed up my pacing big time and ran the first 1.5 miles in 10:30. My legs felt great so I just decided to see if I could maintain 7 min mile pace throughout and did so easily.
Warm Up:
Jump rope
ROM drills
Endurance:
4 mile run: 27:46
rest 7 min (hydrate)
28 min run (easy pace)
Durability:
100 x sit-ups (un-anchored)
100 x superman back extensions
100 x hallow rocks
active stretch/yoga
Notes:
Legs felt great today. Ever since I changed back to my old beat up shoes my heels and plantar fascia haven't been bothering me. Hallow rocks are tough. Had to break the last 50 into sets of 10. Very pleased with the 4 mile run today as I was planning on doing it at 8 min mile pace but messed up my pacing big time and ran the first 1.5 miles in 10:30. My legs felt great so I just decided to see if I could maintain 7 min mile pace throughout and did so easily.
Wednesday, August 3, 2011
Wednesday: D3,W6
Training:
Warm Up:
3 min x barefoot jump rope
ROM drills
Stamina:
10 rounds:
10 x regular pushups
10 x tricep pushups
10 x divebomber pushups
10 x situps (unanchored)
10 x leg levers
10 x 4 count flutter kicks
10 x squat (using 40lb sandbag)
10 x good morning (using 40lb sandbag)
10 x lunges (using 40lb sandbag)
Endurance: Long intervals
4 rounds:
4 min max effort run
2 min walk
Durability:
60 min x alternating walking/running
Active stretch
Notes:
Big day but legs felt great. Ran the 4 minute intervals at 6 min mile pace. Divebomber pushups were by far the toughest part of the PT.
Warm Up:
3 min x barefoot jump rope
ROM drills
Stamina:
10 rounds:
10 x regular pushups
10 x tricep pushups
10 x divebomber pushups
10 x situps (unanchored)
10 x leg levers
10 x 4 count flutter kicks
10 x squat (using 40lb sandbag)
10 x good morning (using 40lb sandbag)
10 x lunges (using 40lb sandbag)
Endurance: Long intervals
4 rounds:
4 min max effort run
2 min walk
Durability:
60 min x alternating walking/running
Active stretch
Notes:
Big day but legs felt great. Ran the 4 minute intervals at 6 min mile pace. Divebomber pushups were by far the toughest part of the PT.
Tuesday: D2,W6
Training:
Warm Up:
ROM drills, dynamic stretching, jump rope
Work Capacity:
5 rft:
9 x thruster
12 x bent over row
400 m run
Total time: 12:18
Endurance:
46 min run (easy pace, ran 9 min hard in the middle)
Durability:
100 x 4 count flutter kicks (unbroken)
100 x superman back extensions
Active stretch
Notes:
Metcon went really well. I haven't done a running metcon in a while and really pushed it on the 400 m runs. Shoulders and traps are sore from yesterday. Changed up my shoes for the run and feet felt great. I am thinking that this is the problem with my feet and achilles getting so sore.
Warm Up:
ROM drills, dynamic stretching, jump rope
Work Capacity:
5 rft:
9 x thruster
12 x bent over row
400 m run
Total time: 12:18
Endurance:
46 min run (easy pace, ran 9 min hard in the middle)
Durability:
100 x 4 count flutter kicks (unbroken)
100 x superman back extensions
Active stretch
Notes:
Metcon went really well. I haven't done a running metcon in a while and really pushed it on the 400 m runs. Shoulders and traps are sore from yesterday. Changed up my shoes for the run and feet felt great. I am thinking that this is the problem with my feet and achilles getting so sore.
Tuesday, August 2, 2011
Monday: D1,W6
Training:
Warm Up:
ROM drills, dynamic stretch
Jump rope
Work Capacity:
AFAP:
100 x squat clean to thruster
Total: 11:33
Rest 2 minutes
Endurance:
10 x 400 m run
Had to finish each in under 90 seconds, 60 seconds of rest after each run
Durability:
2:00 max effort:
Pushups: 95
Situps: 96
Squats: 102
Active stretch
Notes:
Work capacity was a grip and forearm killer. Rested 2 minutes before heading into my sprints with the goal of running on tired legs. Got each run done in under 90 seconds. It took 5 rounds before my legs finally loosened up from the squat cleans. I was disappointed in the 2 minute maxes for push-ups and squats, although doing them after the work capacity and running had something to do with the lower than normal scores I am sure. I will re-test again next Monday.
Warm Up:
ROM drills, dynamic stretch
Jump rope
Work Capacity:
AFAP:
100 x squat clean to thruster
Total: 11:33
Rest 2 minutes
Endurance:
10 x 400 m run
Had to finish each in under 90 seconds, 60 seconds of rest after each run
Durability:
2:00 max effort:
Pushups: 95
Situps: 96
Squats: 102
Active stretch
Notes:
Work capacity was a grip and forearm killer. Rested 2 minutes before heading into my sprints with the goal of running on tired legs. Got each run done in under 90 seconds. It took 5 rounds before my legs finally loosened up from the squat cleans. I was disappointed in the 2 minute maxes for push-ups and squats, although doing them after the work capacity and running had something to do with the lower than normal scores I am sure. I will re-test again next Monday.
Monday, August 1, 2011
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