Fri: 10/16/15, peaking 3/15, kbs, no run

530am: 

Cold shower 

Joint mobility

Devotion

Homiletics

In the PM: 

5-3-2 1h press @ 60# kb

12 x 3/3 1h swing @ 60# kb

Then: cool down 

1 x 15 kneeling ab wheel rollout

Upper body band work

Notes: 

Weight: 196#

Comments: no run tonight, wife's birthday.

Thur: 10/15/15, Peaking 2/15

600am:

Devotion
Homiletics/BSF (Rev 2:18-29)
Journal

then:
Cold shower
Joint mobility
Foundation drills

In the PM: in Excel 

6 laps @ threshold pace 

- 1:19, 1:21, 1:22, 1:22,1:23, 1:23

- 8:14

1 min rest 

2 laps @ threshold pace 

- 2:41

Then: cool down 

Played w/ wubbs (ground mobility)

Relaxed stretch 

Notes:
Weight: 196 upon waking
Comments: pacing was good, nutrition was poor so energy wasn't where it should have been.

Wed: 10/14/15, Peaking 1/15

530am:

Devotion
Homiletics/BSF (Rev: 2:18-29)
Journal

Then:
Cold shower
Joint mobility
Band work
GTG pushups

In the PM:
6.5 min run @ easy pace to warm up

then:
3 x long hill sprints
- 56,53, 51
- rest was 2.5 min walk down the hill.

then: cool down
6.5 min run @ easy pace
5 min uphill walk

Notes:
Weight: 196# (dropping)
Comments: starting a 15 day peaking cycle before conditioning test. Upping intensity, volume and density of runs. After cycle will have 5 days to rest and taper then run the test.

Tue: 10/13/15, upper density

515am:

Devotion 

Homiletics/BSF (rev 2:12-17)

Journal 

Then: 

Cold shower 

Joint mobility 

Band work 

Ground mobility work w/ wubbs for fun 

GTG pushups x 60

In the afternoon: 

15 min x 1h LCCP @ 60#

- 30/30, 60 total reps 

25 x pullups (1-3 ladders)

Then: cool down 

1 x 50 pullaparts 

1 x 50 tricep extensions 

1 x 15 dislocates

1 x 50 hammer curls 

1 x 10 Kneeling ab wheel rollouts 

Mon: 10/12/15, recovery

530am 

Quiet time 

Recharge 

BSF in the evening 

Sun: 10/10/15, kb pm, striders

700am:
Cold shower
Joint mobility
Band work

then:
7 x 5/5 1h swing @ 60#
4 x 2/2 1h press @ 60#

Then:  church x 90 min 

In the afternoon: 

5 min run @ easy pace 

Dynamic stretch 

Then: 

6 x 100 yard striders 

- EMOTM, must make in <20 sec

Then: cool down

5 min run home @ easy pace 

Kb play x 10 min @ 45#

Cold shower 

Sat: 10/9/15, LSD run, kb pm

530am:

Cold shower 

Joint mobility

Band work 

BSF prep x 2 hours 

Then: Later in AM

32 min run @ LSD pace 

Then: cool down 

10 min walk 

Relax into stretch 

Then: later 

3 x 10/10 1h swings @ 60#

3 x 3 1h press @ 60# 

Then: cool down 

Kb play x 10 min @ 45# 

Notes: 

Sleep: 6 hours 

Weight: 198#

Comments: feeling a bit run down. Resting up this evening and tmrw. Hard runs planned for next week.

Fri: 10/8/15, kb pm

530am:

Streams in the Desert 

Homiletics/BSF (Rev 2:8-11)

Journal 

Cold shower 

Joint mobility

Band work 

Then: later in AM

4 x 10/10 1h swing @ 60#

3 x 3 1h press @ 60#

Then: 

Kb play x 10 min @ 45#

Then: cool down 

Foundation drills 

Notes: 

Sleep: 7 hours 

Weight: 200#

Comments: makeshift 60# kb worked great. Will need to reinforce the plates a bit.  

Thur: 10/8/15, int run

530am: 

Streams in the Desert 

Homiletics/BSF (Rev 2:8-11)

Journal 

Then: 

Cold shower 

Joint mobility (long)

Band work 

Foundation drills 

In the PM: 

2 laps in Excel 

Dynamic stretch 

Then: 

5 x 2 laps (.46 miles)

- 2:41, 2:40, 2:43, 2:44, 2:43

- 1 min rest 

Then: cool down

10 min run @ easy pace 

Relax into stretch 

Notes: 

Sleep: 6.5 hours 

Weight: 199#

Notes: good pacing today, all intervals done in sub 6mpm pace. Legs and lungs felt strong. Kb work and legs recovery tmrw.

Wed: 10/7/15, recovery

530am:

Streams in the Desert 

Homiletics/BSF (Rev 2:1-7)

Journal 

Then: 

Cold shower 

Joint mobility (longer)

Then: in the PM

House work, hung sliding barn door. 

Notes:
Sleep: 6.5 hours
Weight: 198#
Comments: longer joint mobility seems to help aid in recovery, felt great with I did my age for reps. Helped loosen everything up nicely. Hard run tmrw. 

Tue: 10/6/15, CHI run, kb pm

530am: 

Streams in the Desert 

Homiletics/BSF (Rev 2:1-7)

Journal 

Then: 

Cold shower 

Joint mobility

Band work 

In the PM: 

7 laps in Excel (1.61 miles)

- 9:38 (5:59 pace)

- splits: 1:19,1:21,1:23,1:23,1:22,1:23

Then: cool down 

15 min walk @ easy pace 

Relaxed stretching 

Then: later 

3 x 3 1h press @ 60# (easy)

2 x 5 goblet squat @ 80# (easy)

3 x 5/5 1h swing @ 80# (shoulder height)

Then: before bed 

Joint mobility

Foundation drills 

Notes: 

Sleep: 6.5 hours 

Weight: 199#

Comments: 

- no warm up, stupid idea. Not in a great mood today and was irritable and so just skipped it. Tried to pace every lap instead of going out really fast. This seemed to work. The last 1/2 mile or so is going to be tough but doable. 1 month left to improve longer power endurance efforts. 

- took one of my 45# kbs and duct taped 3 x 5# plates to one side. It worked well for presses. Will need to find another way to add weight so I can do clean and presses as there are no funds to buy a 28kg kettle bell right now. 

Mon: 10/5/15, rest

600am

Streams in the Desert
Homiletics (Rev 1)
Journal

then:
Cold shower
Joint mobility
Foundation drills
Band work

In the PM:
Long day at work

then:
BSF x 3 hours

Notes:
Sleep: 9 hours, felt amazing.
Weight: 197# (have no idea how this actually dropped with all the crap intake this wknd)
Comments: Calf feels good. Kind of a forced rest time between the hunting trip and then work schedule today. Body feels good with 1 month until 2 mile test.

Fri: 10/2 - Sun: 10/4: North Dakota Hunting Trip

Hunting in North Dakota for waterfowl opener. Lots of walking, dragging, setting up decoys, drinking beer and eating fried food. Shot our duck limit both days and got a ton of geese as well, but very glad to be home with the family and back into a routine.

Thur: 10/1/15, chi run + intervals

445am: 

Streams 

Homiletics/BSF (rev 1:9-20)

Journal 

Daily plan 

Then: 

Cold shower 

Joint mobility

Band work

Foundation drills 

Pushup/FLR ladder 

In the PM: 

Warm up: 

2 laps in excelsior @ easy pace 

Dynamic stretch

Then: 

4 laps in excelsior @ threshold pace 

- 5:23

- splits: 1:16, 1:21, 1:20, 1:23

Then: 

5 x 1 lap intervals

- 1:16, 1:11, 1:18, 1:19, 1:20

- 45 sec rest 

Then: cool down 

10 min walk 

Relax into stretch

Notes: 

Weight: 198#

Comments: played with a shorter stride, seemed to work.