Warm up:
None
Primary Movements:
Goblet squat: 1 x 25 x 45#
1 Arm Press: 1 x 10 x 45#
Swing: 1 x 50 x 45#
Pull-ups: 1 x 15
Joint Mobility
Durability
60 min x Ashtanga Yoga
Band stretch
Comments:
Weight at 200#. Yoga felt good. Joint mobility has really opened up my hips
Saturday, March 9, 2013
Thursday, March 7, 2013
Wednesday: Day 15
60 min run (mixed in approx 8-10 fast intervals ranging from 200-400 m)
Goblet Squat: 1 x 25 x 45#
1 Arm Press: 3 x 5 x 45#
8 rounds:
10 x swing
10 x pushup
Pullup: 1 x 15
Situp: 2 min max (82)
Comments:
Did not do joint mobility and felt it the next morning. Run was done in the snow and ice so intervals got my heart rate up at a high level but speed was not there due to running in a couple inches of snow). Pullups and situps are down, I have not focused on these much but they are still to low. Pullups should be at around 20 and situps should be at 90+. Goblet squats are great, high rep sets really help with my mobility. Body feels fresh.
Before bed I have been taking 5 x fish oil tablets, 2 x vitamin c tablets and 1 x fiber pill. Training has not been extremely strenuous but I still feel that the fish oil is aiding in recovery.
Goblet Squat: 1 x 25 x 45#
1 Arm Press: 3 x 5 x 45#
8 rounds:
10 x swing
10 x pushup
Pullup: 1 x 15
Situp: 2 min max (82)
Comments:
Did not do joint mobility and felt it the next morning. Run was done in the snow and ice so intervals got my heart rate up at a high level but speed was not there due to running in a couple inches of snow). Pullups and situps are down, I have not focused on these much but they are still to low. Pullups should be at around 20 and situps should be at 90+. Goblet squats are great, high rep sets really help with my mobility. Body feels fresh.
Before bed I have been taking 5 x fish oil tablets, 2 x vitamin c tablets and 1 x fiber pill. Training has not been extremely strenuous but I still feel that the fish oil is aiding in recovery.
Tuesday, March 5, 2013
Tuesday: Day 14
Endurance:
32 min run @ easy pace
Primary Movements:
Dbl kb front squat: 3 x 5 x 45's
Dbl kb swing: 5 x 5 x 45's
1 Arm kb press: 3 x 5 x 45
Chin-ups: 5 x 5
Durability:
Get up: 1 x 3 each arm @ 45
Sun Salutations: 10 total
Push-ups: 100 total
Sit-ups: 80 total
Joint mobility
Comments:
Easy pace on run. Body feels fresh. 32 minutes on run, approx 30 min on strength work. Body weight at 200#. Nutrition was minimal but really solid.
32 min run @ easy pace
Primary Movements:
Dbl kb front squat: 3 x 5 x 45's
Dbl kb swing: 5 x 5 x 45's
1 Arm kb press: 3 x 5 x 45
Chin-ups: 5 x 5
Durability:
Get up: 1 x 3 each arm @ 45
Sun Salutations: 10 total
Push-ups: 100 total
Sit-ups: 80 total
Joint mobility
Comments:
Easy pace on run. Body feels fresh. 32 minutes on run, approx 30 min on strength work. Body weight at 200#. Nutrition was minimal but really solid.
Wednesday, February 27, 2013
Wednesday, 2/27/13 - Day 13
Primary Movements:
Double kb front squat: 2 x 5 x 45's
Double kb military press: 2 x 5 x 45's
Double kb swing: 2 x 10 x 45's
Pull-ups: 25 total
Push-ups: 100 total
Windmills: 2 x 5 x 45
Comments:
Good quick session before bed.
Double kb front squat: 2 x 5 x 45's
Double kb military press: 2 x 5 x 45's
Double kb swing: 2 x 10 x 45's
Pull-ups: 25 total
Push-ups: 100 total
Windmills: 2 x 5 x 45
Comments:
Good quick session before bed.
Tuesday, February 26, 2013
Monday, 2/25/13 - Day 12
Session 1:
Primary Movements:
Goblet squat: 1 x 25 x 45# kb
1 Arm Press: 2 x 5 x 45# kb
Chinup: 2 x 10
Swing: 1 x 50 x 45#
Correctives:
Joint Mobility
Comments:
Monday's are tough to get training in due to schedule. Running will really pick up here once basketball season is over.
Primary Movements:
Goblet squat: 1 x 25 x 45# kb
1 Arm Press: 2 x 5 x 45# kb
Chinup: 2 x 10
Swing: 1 x 50 x 45#
Correctives:
Joint Mobility
Comments:
Monday's are tough to get training in due to schedule. Running will really pick up here once basketball season is over.
Monday, February 25, 2013
Sunday, 2/24/13 - Day 11
Session 1:
Chin-ups: 50 total (GTG style)
1 arm press: 5 x 5 x 45#
Session 2:
43 min run
Comments:
Weight at 202#, but still lean. I have made a big effort to up water intake to 1 gallon per day. My dairy and processed grain intake has increased as of late. I need to cut these out a bit as I do not feel great when I eat to much of these.
Chin-ups: 50 total (GTG style)
1 arm press: 5 x 5 x 45#
Session 2:
43 min run
Comments:
Weight at 202#, but still lean. I have made a big effort to up water intake to 1 gallon per day. My dairy and processed grain intake has increased as of late. I need to cut these out a bit as I do not feel great when I eat to much of these.
Saturday, 2/23/13 - Day 10
Session 1:
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 15-10-5
Windmills
Comments:
Busy day of basketball due to our conference showcase so not a ton of free time. We upset the 9th ranked team in the state which was exciting.
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 15-10-5
Windmills
Comments:
Busy day of basketball due to our conference showcase so not a ton of free time. We upset the 9th ranked team in the state which was exciting.
Friday, 2/22/13 - Day 9
Session 1:
30 min run
Session 2:
Single kb front squat: 2 x 10 x 45# (each side)
1 arm press: 2 x 5 x 45#
Swing: 100 x 45# (1 and 2 arm mix)
Pull-ups: lots in sets of 5
TGU and windmill practice
Comments:
Solid session. Run felt good. Ran through heavy snow the entire time.
30 min run
Session 2:
Single kb front squat: 2 x 10 x 45# (each side)
1 arm press: 2 x 5 x 45#
Swing: 100 x 45# (1 and 2 arm mix)
Pull-ups: lots in sets of 5
TGU and windmill practice
Comments:
Solid session. Run felt good. Ran through heavy snow the entire time.
Thursday, February 21, 2013
Thursday, 2/21/13 - Day 8
Session 1: Endurance
45 min run @ easy pace
Session 2: Strength
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 2 x 10
Comments:
Run felt good. Long run planned for this weekend.
45 min run @ easy pace
Session 2: Strength
Goblet squat: 1 x 25 x 45#
1 arm press: 2 x 5 x 45#
Swing: 2 x 50 x 45#
Chin-up: 2 x 10
Comments:
Run felt good. Long run planned for this weekend.
Wednesday, 2/20/13 - Day 7
Session 1: Endurance
30 min ruck @ 45#, fast pace
Session 2: Strength, Durability
Movement Prep:
Snatches, swings and push-ups
Joint mobility
Primary Movements:
Front squat (double): 2 x 5 x 45's w/ pause at bottom
1 arm Press: 2 x 5 x 45#
Chin-up: 2 x 10
Swing: 2 x 25 x 45#
TGU and Windmills
Comments:
Good solid session. I hate doing TGU's but they really loosen up my back and shoulders.
30 min ruck @ 45#, fast pace
Session 2: Strength, Durability
Movement Prep:
Snatches, swings and push-ups
Joint mobility
Primary Movements:
Front squat (double): 2 x 5 x 45's w/ pause at bottom
1 arm Press: 2 x 5 x 45#
Chin-up: 2 x 10
Swing: 2 x 25 x 45#
TGU and Windmills
Comments:
Good solid session. I hate doing TGU's but they really loosen up my back and shoulders.
Wednesday, February 20, 2013
Tuesday, 2/19/13 - Day 6
Day 6
Session 1: Endurance
Warm Up:
10 min run @ easy pace
Endurance:
4 x 400 m run (All > 1:25)
1 x 800 m run (2:50)
Cool down:
7 min run @ easy pace
Session 2: Strength, Durability
Movement Prep:
Joint Mobility
Goblet squat: 1 x 10 x 30# kb
Snatch: 2 x 10 x 30# kb (each arm)
Pushups: 1 x 20 (strict)
BGBS: 1 x 20 x 30# kb
Primary Movements:
Double KB Front Squat: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
1 arm KB Military Press: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
Pullup: 2 x 10 (slow and very strict)
Swing: 2 x 25 x 45# kb
TGU and Windmills @ 45# kb
Durability/Correctives:
Joint Mobility
Long stretching session
KB halos, pass arounds and figure 8's.
Comments:
Temperature was 3 degrees, icy and very windy when I ran. The cold air made it hard to breathe. The pause at the bottom of the double kb front squats is something I am going to continue experimenting with.
Session 1: Endurance
Warm Up:
10 min run @ easy pace
Endurance:
4 x 400 m run (All > 1:25)
1 x 800 m run (2:50)
Cool down:
7 min run @ easy pace
Session 2: Strength, Durability
Movement Prep:
Joint Mobility
Goblet squat: 1 x 10 x 30# kb
Snatch: 2 x 10 x 30# kb (each arm)
Pushups: 1 x 20 (strict)
BGBS: 1 x 20 x 30# kb
Primary Movements:
Double KB Front Squat: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
1 arm KB Military Press: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
Pullup: 2 x 10 (slow and very strict)
Swing: 2 x 25 x 45# kb
TGU and Windmills @ 45# kb
Durability/Correctives:
Joint Mobility
Long stretching session
KB halos, pass arounds and figure 8's.
Comments:
Temperature was 3 degrees, icy and very windy when I ran. The cold air made it hard to breathe. The pause at the bottom of the double kb front squats is something I am going to continue experimenting with.
Monday, February 18, 2013
50k training plan/outline
Race:
Superior Spring 50K
Location:
Superior Trail starting in Lutsen, MN
Date:
May 18th, 2013
Training time:
13 weeks out (12 weeks of training, 1 week of taper)
Endurance:
I am going to go about this a little differently than in the past. I will have 3 planned runs that will be mandatory each week. If I run more, they will be short active recovery sessions or fast walk.
1 x interval session per week (this will be done at a high intensity and quality)
1 x 50-60 min LSD run per week (focus here is to get in hill repeats and uphill work)
1 x 2+ hour long run (LSD, long and slow. Focus will be on nutrition and hydration patterns)
Strength:
I will be using exclusively kettlebells and body-weight exercises to train for strength following an easy strength approach. Here are the movements that I am really going to focus on:
Push: 1 arm kb military press, double military press, pushups.
Squat: Goblet squat or double kb front squat, maybe hindu squats to help strengthen quads.
Pull: Pullups and chinups done very strict.
Hinge: Swings and snatches.
Core: Windmills and turkish get-ups.
The equipment that I have available are 2 x 45# kb and 1 x 30# kb. I am going to try to take a very minimalistic approach to this training cycle and try to focus on listening to my body vs. following a regimented weight and rep scheme. If I feel fresh for a day I will up volume and use double kettlebells, if I am feeling tired or worn down I will go low volume and low weights and treat the workout like a durability or recovery session. They key will be to hit the movements at least 5 times per week. I want to use these strength sessions to help with my running but to keep me fresh as well so my focus can be on getting in quality long runs.
Durability/Correctives:
I have been doing quite a bit of joint mobility as of late and also have been focusing on stretching at night before bed. I will continue to do this and really hit my hips hard. My hip flexors have been a problem area since college basketball so I will use this opportunity to work on them as a weakness. Walking and active recovery will count as durability work and not endurance work.
Nutrition:
I am not really going on a regimented diet but over the next 13 weeks but rather try to eat a healthy and balanced diet. The biggest issue will be finding out what works for me during the long runs. I have a pretty good idea from my last 50 mile race but I would like to make a conscious effort to continue to get to know how my body reacts under long endurance efforts.
Quiet time:
This will include a quiet time every day where I will do my devotional, prepare for teaching my BSF lesson every week, write in my journal and spend time in prayer. If this part of my training suffers or takes a backseat everything else typically will as well. This daily practice sets the tone for the discipline I need to train effectively. I have found a correlation in my own life between having a set quiet time and my physical training. I need discipline in my life in all facets I cannot have discipline in one area and not in another. There is always a trickle down effect so if I can really continue to be disciplined about getting my quiet time in, my training will follow suit and I will be very prepared come May 18th.
Devotional: Streams in the Desert
Prayer: 10-15 minutes in complete silence, on my knees (helps me focus and clear my mind of distractions)
Journal: 10-15 minutes
Any comments or suggestions are welcome.
Superior Spring 50K
Location:
Superior Trail starting in Lutsen, MN
Date:
May 18th, 2013
Training time:
13 weeks out (12 weeks of training, 1 week of taper)
Endurance:
I am going to go about this a little differently than in the past. I will have 3 planned runs that will be mandatory each week. If I run more, they will be short active recovery sessions or fast walk.
1 x interval session per week (this will be done at a high intensity and quality)
1 x 50-60 min LSD run per week (focus here is to get in hill repeats and uphill work)
1 x 2+ hour long run (LSD, long and slow. Focus will be on nutrition and hydration patterns)
Strength:
I will be using exclusively kettlebells and body-weight exercises to train for strength following an easy strength approach. Here are the movements that I am really going to focus on:
Push: 1 arm kb military press, double military press, pushups.
Squat: Goblet squat or double kb front squat, maybe hindu squats to help strengthen quads.
Pull: Pullups and chinups done very strict.
Hinge: Swings and snatches.
Core: Windmills and turkish get-ups.
The equipment that I have available are 2 x 45# kb and 1 x 30# kb. I am going to try to take a very minimalistic approach to this training cycle and try to focus on listening to my body vs. following a regimented weight and rep scheme. If I feel fresh for a day I will up volume and use double kettlebells, if I am feeling tired or worn down I will go low volume and low weights and treat the workout like a durability or recovery session. They key will be to hit the movements at least 5 times per week. I want to use these strength sessions to help with my running but to keep me fresh as well so my focus can be on getting in quality long runs.
Durability/Correctives:
I have been doing quite a bit of joint mobility as of late and also have been focusing on stretching at night before bed. I will continue to do this and really hit my hips hard. My hip flexors have been a problem area since college basketball so I will use this opportunity to work on them as a weakness. Walking and active recovery will count as durability work and not endurance work.
Nutrition:
I am not really going on a regimented diet but over the next 13 weeks but rather try to eat a healthy and balanced diet. The biggest issue will be finding out what works for me during the long runs. I have a pretty good idea from my last 50 mile race but I would like to make a conscious effort to continue to get to know how my body reacts under long endurance efforts.
Quiet time:
This will include a quiet time every day where I will do my devotional, prepare for teaching my BSF lesson every week, write in my journal and spend time in prayer. If this part of my training suffers or takes a backseat everything else typically will as well. This daily practice sets the tone for the discipline I need to train effectively. I have found a correlation in my own life between having a set quiet time and my physical training. I need discipline in my life in all facets I cannot have discipline in one area and not in another. There is always a trickle down effect so if I can really continue to be disciplined about getting my quiet time in, my training will follow suit and I will be very prepared come May 18th.
Devotional: Streams in the Desert
Prayer: 10-15 minutes in complete silence, on my knees (helps me focus and clear my mind of distractions)
Journal: 10-15 minutes
Any comments or suggestions are welcome.
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