Mon: 9/14/15, recovery/rest

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Quiet time 

BSF prep 

In the afternoon: 

Quick walk for break at work. 

In the PM: 

Long focused stretch. Calves and Achilles got a lot of work. 

Notes: 

Weight: 198#

Comments: calf really bothering me. This week will be a recovery week. Focus on diet and healing up body. 7 weeks until 2 mile run.

Sun: 9/13/15, recovery

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Long walk w/ Wubbies in Excelsior.

In the afternoon: 

Yard work for a while then sanded and painted door to Wubbies new room.

In the PM:

Long hot bath. Soaked lower body. Followed by a cold shower.

Long stretching session. Focused on calves and Achilles. 

Joint mobility

Notes: 

Weight: 197#

Comments: recovery day. Calf really bugging me. Walking helped.

Sat: 9/12/15, LSD run, kbs

early am: 

BSF prep x 45 min 

Recharge

Quiet time 

BSF prep x 3 hours 

Afternoon:

27 min run @ LSD pace 

Then: cool down 

6 min walk @ fast clip uphill

Focused RIS (calves/Achilles)

Rollout right calf 

In the PM: 

1-20kg kg

10/10 x 1h swing 

10/10 x 1h clean 

5-1 pushup/FLR ladder

-- 3 rounds 

Notes: 

Weight: 197

Body: decent. Calf isn't as sore as normal. 

Comments: 

Fri: 9/11/15, short chi run, recovery

620am: 

Streams in the Desert 

Homiletics (mark 1)

Journal 

Joint mobility

Foundation drills 

Cold shower 

In the PM: 

Warm up: 

4 laps in excelsior @ easy pace (8 min)

Dynamic stretch 

Then: 

4 laps @ race pace 

- 1:19, 1:26, 1:20, 1:25

- 2 sec off race pace

Then: cool down 

4 laps in excelsior @ easy pace (8 min)

Relaxed stretch (calf/Achilles focus)

Then: later 

1h swings @ 20kg

Calf raises off stairs x lots 

Cold shower 

Thur: 9/10/15, complete rest

Crazy day at work and right calf is still bugging me, so no training.

Got some joint mobility in throughout the day, that's it.

Wed: 9/9/15, recovery day

520am: 

Quiet time 

Joint mobility

Foundation drills 

Cold shower 

In the PM: 

Short bike to park w/ family

Then: 

Chin-ups and pullups 

Then: 

Short bike ride home

Then: later 

Notes: 

Weight: 198#

Body: right calf sore. Otherwise fine.

Comments: extra LSD runs have been put aside for now until calf heals up. Good active recovery day today.

Tue: 9/8/15, CHI run, INT run, PM

600am:

Joint mobility
Foundation drills
Cold shower

In the PM:

CHI run:
5 laps in Excelsior @ race pace
- 1:20, 1:20, 1:19, 1:21, 1:23 (6:46 total, 5 sec < race pace)

INT run:
3 x 1 lap in Excelsior
- 1:19, 1:20, 1:19
- 1 min rest between sprints

5 min walk
RIS and focused calf and achilles stretching to cool down

then: in the basement

2h swings @ 80#
Goblet squats @ 80#
Pushup/FLR ladder

Notes:
Body: right calf is still hurting.
Weight: 200#
Comments: wore a new pair or shoes for run, had a heel on them and stride felt MUCH better. Pacing seemed to improve as well. Right calf did not feel that well on the run and became painful on interval sprints so I shut it down at 3 sprints. Long stretch afterwords. Swings felt easy. Light as a feather.

Mon: 9/7/15, rest, recovery

In the AM:

Douse 2 x 5 gallons
Joint mobility
Foundation drills

Travel and rest the remainder of the day.

Notes:
Weight: n/a
Body: rested and well.
Comments: Another year of dock work done. 200# is a perfect weight for me. I am strong enough to carry and do manual labor all day, have enough stamina to work at a fast clip all day. Reminder to continue to focus on hip mobility, lower back and hamstrings (swings) and loaded carries/grip work.

Essentially all one would need for gpp would some goblet squats, kb swings and loaded carries. Those three would take care of 90% of issues.

Sun: 9/6/15, dock work, manual labor

In the AM:
Quiet time

Rest of day:
dock work
rebuild rock retaining wall by water
change and washed all windows
closed down cabin for winter

Notes:
Body: rested, feel good and fresh.
Comments: Worked hard and at a fast pace all day. Big dinner at night. Starving.

Sat: 9/5/15, dock work

500am: 

Cold shower 

Then: 

Drive up north early. Very little sleep after late wedding attended last night. 2 hour drive each way. Wedding in barn, miserably hot. 

Afternoon: 

2 hours of dock work

- carrying dock sections, pulling and carrying big iron pipes ect. Worked fast. 1/2 done. Will finish w/ dad tmrw. 

Finished up w/ a cold swim in the lake.

Got some pushup/FLR ladders later.

Notes: 

Weight: n/a

Body: good. Felt good to just get hard manual labor in vs training. 

Comments: very little sleep last night due to traveling for a wedding. Dehydrated from heat in barn of wedding. Sweat like a pig the entire time. Looking forward to a good nights sleep tonight.

Fri: 9/4/15, CHI run

420am: 

Cold shower 

Joint mobility

Foundation drills 

-- while coffee is brewing 

At work: 

Streams in the Desert 

Homiletics (Hosea 9)

Journal 

In the afternoon: 

CHI run: 

- 8 laps (11:39)

- 1.84 miles @ 6:20mpm pace

- took first 2 laps easy as a warm up and then kicked it into gear for next 6 at approx 6mpm pace.

Then: cool down

5 min run @ easy pace 

10 min walk 

RIS (calves, Achilles, hammies, groin, hip flexors)

Box breathing 

Notes:

Body: better

Weight: n/a

Comments: no food intake prior to run, only coffee. Felt much better. 2nd day in a row of concentrated relaxed stretching for calves and Achilles and have noticed a big difference. Neither was bothering me to bad today. Still need to find a decent warm up.

Thur: 9/3/15, Int run, PM

520am: 

RHR upon waking: 51 bpm

Cold shower 

Joint mobility

Foundation drills 

-- all while coffee is brewing 

At desk:

Streams in the Desert 

Homiletics (Hosea 8)

Journal 

In basement: 

1h swings @ 20kg

Pushup/FLR ladder 

Goblet squats @ 20kg

Halo/slasher @ 20kg

Kneeling ab wheel rollouts 

In the PM:

2 min run @ easy pace to warm up

Dynamic stretch 

2 x 2 laps in excelsior 

- 2:40, 2:40

- 1:30 rest 

2 x 1 lap in excelsior 

- 1:18, 1:19

- 1 min rest 

Then: cool down

10 min run @ easy pace 

10 min walk @ easy pace 

Relax into stretch 

Notes: 

Body: run was aweful. Ate a BUNCH of chips before and stomach was really messed up. No energy on top of that and 88 degrees and humid for weather. Tried a CHI run but cut it short at 2 laps and just did a couple intervals instead. Got all times < 6mpm pace but overall a pretty shitty performance. Lesson = put garbage in, get garbage out. Both calves are now really bothering me. Need to get better warm ups and cool downs in.

Weight: 200#

Wed: 9/2/15, pm, recovery

520am:

Cold shower 

Joint mobility

Foundation drills 

-- all while coffee is brewing 

At desk:

Streams in the Desert 

Homiletics (Hosea 6)

Journal 

In basement: 

1h swings @ 20kg

Pushup/FLR ladder 

Goblet squats @ 20kg

Halo/slasher @ 20kg

Kneeling ab wheel rollouts 

In the PM: 

Pushup/FLR ladders 

Janda sit-ups 

RIS for recovery

Notes: 

Body: neck and right Achilles are in rough shape.

Weight: 199.5#

Comments: had an LSD run planned but took the night off to recover instead. Right Achilles is really giving me trouble. Took 5 fish oil and got a lot of stretching in to help aid recovery. CHI run planned for tomorrow.

Tue: 9/1/15, int run, pm

520am:

Cold shower 

Joint mobility

Foundation drills 

-- all while coffee is brewing 

At desk:

Streams in the Desert 

Homiletics (Hosea 5)

Journal 

In basement: 

1h swings @ 20kg

Pushup/FLR ladder 

Goblet squats @ 20kg

Halo/slasher @ 20kg

Kneeling ab wheel rollouts 

-- done @ 650am

In the PM:

Middle school track 

4 x 400m sprint 

- 1:42, 1:25, 1:22, 1:22

- 1 min rest between sprints 

2 x 400m sprint 

- 1:26, 1:23

- 2 min rest between sprints 

6 x 120yrd striders 

- EMOTM, all done <21 sec

- goal post to goal post 

Then: cool down 

Jog around field 

Joint mobility 

RIS (hamstring focus)

Notes: 

Body: right Achilles sore from sprints. Neck still really hurting from this weekend.

Weight: 202# (good after rest weekend)

Comments: 85 degrees, super humid. Really sweating hard. Need to get right Achilles under control.