Sat: 8/16/14, A/R

Early AM: 

60 min walk 

Then:

200 x grid push-ups 

In the PM: 

60 min walk 

Analysis: 

Sleep: 6 hours

Weight: 198#

Nutrition: 1 meal at dinner

Comments: working on the long fasting still. Adding running in with it has been difficult. 

Fri: 8/15/14, s/e, end <60

In the AM:

200 x grid push-ups 

In the PM: 

40 min run @ easy pace

Analysis:
Sleep: 7 hours (better)
Weight: N/A
Nutrition: fasted 15 hours
Comments: Long fast again then ate quite a bit at dinner. 

Thur: 8/14/14, s/e, p/e (med)

In the AM:

200 x grid push-ups 

In the PM:

2 mile run @ fast pace (11:47)

Then: cool down

400m walk 

Relaxed stretch 

Hot shower

Analysis:

Sleep: 7 hours (poor quality)

Weight: N/A

Nutrition: fasted 22 hours

Comments: still sick w/ bad cold. 

Tue: 8/12/14 - Wed: 8/13/14 - Sick

Sick with cold. Got it from Junior. Really hit me hard. Trying to get it under control before workouts start again.

Analysis:
Sleep: 8 hours (not quality)
Weight: 198#
Nutrition: Poor, felt sick so tried to get as many calories of comfort food in as I could. Weight actually dropped which was odd.
Comments: Sinus' stuffed up and throat really scratchy and sore. Planning on trying a 24 hour fast on Thursday so see if that will work. Fast started at 8pm Wed night.

Mon: 8/11/14, Str (25/50)

Mon: 8/11/14, Str (25/50)

In the late PM: 

1 x 10 deadlift @ 205#

1 x 20 2h swing @ 80#

2 x 5 strict rafter pullups 

2 x 5/5 1h swings @ 45#

Then: cool down

Yoga hip mobility 

Analysis: 

Sleep: 8 hours (awesome)

Weight: N/A

Nutrition: fasted 15 hours

Comments: have no real desire to go above 200# in weight again. All my goals can be accomplished at a lighter weight while endurance, durability and mobility can all improve at a more efficient pace. Power phase starts this week. 

Schedule until 2 mile run test on November 6th

1) Foundation: 6/1/14 - DONE

2) Strength: 7/10/14 - DONE (deadlifted 2xbw)

3) Power: 8/11/14

4) Power/Endurance: 9/8/14

5) Endurance: 10/6/14

---Test for 2 mile timed run = Week of Nov 3rd---

Sun: 8/10/14, rest

Rest and travel day with family. Junior sick.

Sat: 8/9/14, Str (24/40), end <60

Sat: 8/9/14, Str (24/40), end <60

In the AM:

2 x 5/5 sldl @ 2 x 45# kbs 

2 x 5/5 1h press @ 45# kb

1 x 20 dbl kb swing @ 2 x 45# kbs

In the PM:

60 min trail hike w/ my wife @ easy pace 

Then: 

JM and yoga

Analysis:

Sleep: 6.5 hours 

Weight: N/A 

Nutrition: fasted 13 hours, not great after that.

Comments: feels good on hamstrings to mix in sldl with dbl kbs for the past two days. Body feels refreshed. Nutrition has not been great today or yesterday. 

Fri: 8/8/14, Str (23/40), end <60

Fri: 8/8/14, Str (23/40), end <60

In the AM: 

45 min run @ LSD pace 

Then: 

Joint mobility x 5 min

Then:

2 x 5/5 sldl @ 2 x 45# kbs 

2 x 5/5 2h press @ 2 x 45# kbs

3 x 10/10 1h swings @ 45#

Then: cool down 

Relaxed stretch 

Yoga hip mobility 

Analysis: 

Sleep: 6 hours (well rested) 

Weight: N/A 

Nutrition: fasted 12 hours 

Comments: run felt great. Lots of time to think. 

Thur: 8/7/14, Str (22/40), PE (med)

Thur: 8/7/14, Str (22/40), PE (med)

In the PM: 

1 mile run @ near max effort 

(5:34)

3 min rest 

Then: 

4 x (400m/1:00) must get faster each int or wrkout over 

(1:22, 1:19, 1:15, 1:12)

3 min rest 

Then: cool down

1 mile run @ goal 2 mile run pace 

(5:59)

Then: later

1 x 10 deadlift @ 205#

1 x 20/20 1h press @ 30#kb

1 x 10 strict pullups (off tree branch)

1 x 20 2h swings @ 80#

Analysis: 

Sleep: 7 hours 

Weight: 199#

Nutrition: fasted until noon (14.5 hours)

Comments: Endurance is weak, speed is fine but deteriorates after approx 800m. If lungs improve on longer p/e efforts times will drop. Focus of today was on pacing and mental toughness. I wanted to know if I would quit early, hence near max effort at the start and controlled rest periods between remaining efforts. Course is a bit short of 400m so times are not completely accurate. 

Wed: 8/6/14, Str (21/40)

Wed: 8/6/14, Str (21/40)

In the PM:
1 x 10 deadlift @ 205#
1 x 10 strict rafter pullups
1 x 20 2h swings

Then: cool down
Relaxed stretch

Analysis:
Sleep: 7 hours
Weight: 198#
Comments: quick due to crazy work schedule.

Tue: 8/5/14, Str (20/40)

Tue: 8/5/14, Str (20/40)

In the PM:
2 x 5 deadlift @ 205# (easy)
2 x 5 strict rafter pullups (easy)
2 x 40 pushups
1 x 20 2h swings @ 80#

Then: cool down
Relaxed stretch (focus on hamstrings)

Analysis:
Sleep: 7 hours
Weight: 198#
Comments: Hamstrings a bit sore from sprints yesterday. Deadlifts were easy and smooth, shoulders are feeling great since I substituted pushups as the pushing movement vs 1h press.

Mon: 8/3/14, Str (19/40), end <60, p/e (short)

Mon: 8/3/14, Str (19/40), end <60, p/e (short)

In the PM: 

Warm up: 

45 min walk @ easy pace w/ family

Then:

2 x 5 deadlift @ 205# (really easy)

2 x 5 strict rafter pullups (easy)

2 x 40 push-ups 

1 x 20 2h swings @ 80#

Then later in the PM

Warm up: 

1 mile run on hilly route (7:30)

15 min run @ easy pace

Then: 

4 x (400m/1:00 rest) sprints 

Must get faster each int or workout over. 

(1:33, 1:25, 1:22, 1:15)

Then: cool down

20 min run @ easy pace

Analysis: 

Weight: 199#

Sprints were fine. Need to continue to work on pacing. Calves are sore. 

Sun: 8/3/14, Str (18/40), int, end <60

Sun: 8/3/14, Str (18/40), int, end <60

In the AM:

Warm up: 

5 min bike @ easy pace 

Then: 

14 x 20/20 sprint intervals (had to cover 100 yards each or workout done)

Then: 

30 min bike @ threshold pace 

Then: cool down

5 min bike @ easy pace 

Then: later in the AM

2 x 5 strict pullups 

2 x 20 strict push-ups 

2 x 5 deadlift @ 185#

1 x 20 2h swings @ 80#

Then: cool down
35 min walk with junior

Analysis:
The bike was fun to get out again as it was a beautiful day. Running was done at the soccer field. Stride felt really good. 

Thur: 7/31/14, Sat: 8/2/14, rest

Travel to DSM for wedding. 

Analysis: 

Poor nutrition and poor sleep but really beautiful wedding, great to see friends and family again.