Wednesday: D3,W10

Training:

Evening:
800 m run (warm up)
14 x 200 m run (85% effort on each, 30 seconds rest between runs)
800 m run (cool down)

3 x 15 dh pullups

Pullup ladder: 1-2-3-4-3-2-1
x dh pullup
x dh chinup
x dh commando pullup
(do 1 of each type, than 2, than 3 ect with limited to no rest between... total of 45)

2 x 25 squat (w.35lb db)

active stretch

Night:
30 min of mobility work

4 x 50 pushups

Notes:
Legs were absalutely destroyed today. My allergies are kicking into gear so that did not help either. Have not done pullups in a while and was pleased with the numbers, especially considering the high volume of running I have been doing lately, I had figured that they would go down a bit. Easy day volume wise. Will go for a long run tomorrow.

Diet has been solid as of late. Below would be a typical day:

Breakfast: Oatmeal and honey, protein shake

Lunch: Chicken, eggs, peppers, sunflower seeds, salted pork and raisins

Dinner: 3/4 to 1 lb of lean beef or chicken, vegetables, salad, chocolate

Post dinner: bowl of cereal because I get really really hungry before bed, typically plain cheerios or grape nuts. Grape nuts with blueberrys and honey is one of my all time favorite meals.

I eat a ton of peanut butter and drink a lot of chocolate milk as well as 1-2 gallons of water throughout the day. My weight has stayed right at 190-193lbs.185lbs is too light and I lack energy, 200lbs I feel healthy and have great energy but it much more difficult to run extended distances. 190-195lbs is a healthy weight.

Daily Reading: Esther 6-10

My Utmost for His Highest:

• "Be rightly related to God, find your joy there, and out of you will flow rivers of living water. Be a centre for Jesus Christ to pour living water through. Stop being self-conscious, stop being a sanctified prig, and live the life hid with Christ. The life that is rightly related to God is as natural as breathing wherever it goes. The lives that have been of most blessing to you are those who were unconscious of it." 

Prayer

Delayed answers to prayers are not only trials of faith, but opportunities to honor God through steadfast confidence in Him. Even under the apparent denial of our request

Tuesday, D2,W10

Training:

Evening:
9 mile run (6 miles at a moderate pace, 3 miles at easy pace)

4 rounds AFAP:
30 x pushups
30 x situps

Long active stretch

Night:

40 min walk (2.5 miles)

Notes:
Daily Reading: Esther 1-5

Below is a pretty cool vid:
North Face, Ultra-Trail running http://www.youtube.com/watch?v=TFWDUsvLCoE&feature=youtu.be

Monday: D1, W10

Training:

6 mile run

8 rounds w/ 20lb vest
20 x squat
20 x stationary lunge

4 rounds:
12 x strict military press (2 35lb db's)
15 x goblet squat (35lb db)

2.5 mile run

active stretch

Notes:
Legs were shot on that second run. First 6 mile run was done at 8 min mile pace.
Daily Reading: Nehemiah 9-13

Sunday: d7,W9 (Deload)

Training

20 min walk

60 min run (moderate to fast pace)

Notes:
Lets felt great after two rest days.

Total Mileage:
Run/Ruck: approx 35 miles (took 2 days off)

Friday: D5,W9 (Deload)

Training: Rest

Notes:
Planning on resting today, Saturday and Sunday to get ready for next week.

Thursday: D4,W9 (Deload)

Training:

2 hour ruck (40lb pack)

Notes:
I raised my computer and keyboard at work and will now be standing all day in hopes of strengthening my posture and to simply get more time on my feet.

Daily Reading: Ezra 1-9 (Ezra 7:10 says "for Ezra had devoted himself to the study and observance of the Law and the Lord, and to teaching its decrees and Laws in Israel.")

The Land God Forgot by Robert W. Service

The Land God Forgot

The lonely sunsets flare forlorn

  Down valleys dreadly desolate;

The lordly mountains soar in scorn

  As still as death, as stern as fate.

     The lonely sunsets flame and die;

       The giant valleys gulp the night;

     The monster mountains scrape the sky,

       Where eager stars are diamond-bright.

So gaunt against the gibbous moon,

  Piercing the silence velvet-piled,

A lone wolf howls his ancient rune --

  The fell arch-spirit of the Wild.

     O outcast land! O leper land!

       Let the lone wolf-cry all express

     The hate insensate of thy hand,

       Thy heart's abysmal loneliness.




Robert W. Service

Wednesday: D3,W9 (Deload)

This used to be the annual allowance per man for lighthouses on the outer banks of North Carolina. 

Training:

1 hour 40 min run/walk (only walked a few times, spent 20 min on some technical trails and used that time to run hard and work on my uphill and downhill running)

70 min walk

10 x 10 dh pullups (active stretch and mobility work on my legs in between sets)

Notes: 

Felt good about the run. Took it easy because I did not want to overdue or over stress my foot. Spent the 20 minutes running hard on uphill and downhill trails. Very technical work with lots of roots, trees and brush. Did some hill repeats at the end on a very steep hill where I worked on my bounding uphill. Here is an interesting quote about the importance of mental training as well as physical:

"All the physical training in the world won't help at all if you can't deal with psychological challenges such as fear and various forms of suffering." Mark Twight

Tuesday: D2,W9 (Deload)

Training:

40 min x step ups (stepped onto a boulder approx height of weight bench, wore 40lb pack)

4 rounds:
25 x rdl (wore 20lb vest and used two 35lb db's)
20 x tricep pushups (wearing 20lb vest)

On the minute for 4 minutes:
100 x jump rope

20-20-40-20
Straight leg, weighted overhead crunches (using 35lb db)
Flutter kicks (4 count)

Short walk to stretch out the legs

Mobility work (elevated pigeon stretch, focused on opening up hips)

Notes:
Outside of my right foot is feeling better. Decided to take a day off from running. 40 straight minutes of step-ups with my pack is no joke and tests your mental focus as it gets really boring and really painful fast. I struggled big time on this and am not pleased with the effort. However, with that said I am glad I pushed through. This will be a staple from now on in my weekly routine.

Monday: D1, W9 (Deload)

Training:

Evening:
77 min run (easy pace)

100 x pushups (70,20,10)
100 x squats (using 2 35lb db's)
100 x situps (anchored)
100 x db swings (50 each arm, 35lb db)
100 x leg levers
50 x tricep pushups

Night:
100 x tricep pushups (50,25,25)
Mobility work (hips, quads and feet, rolled out foot and it is feeling better, still a bit sore though)

Notes:
Pulled a muscle on the outside of my right foot. I have run for 8 days in a row and realistically should have taken a day off yesterday or just hiked. I plan on doing mobility work and rolling it out tonight as best I can and re-evaluate tomorrow. The only part of my body that starts to give me trouble on longer runs is the bottoms of my feet. I feel my running form is pretty good as my hip flexors, hamstrings, quads and calves are all fine and never really give me issues.

This week is going to be a de-load week of sorts. I am planning on taking the weekend off. The plan is to start my first 4 week meso-cycle next week and I want to be fresh for that. I will outline the plan going forward later in the week.

Sunday: D7,W8

Training:

Afternoon:
On the minute for 10 minutes:
10 x pullups (100 total)

100 x pushups (50,25,25)

Evening:
30 min walk

Night:
37 min run (easy pace) pitch dark outside on the path

Notes:
Legs felt great today. Refueled and ate quite a bit post workout. Weight has stayed at 192-194lbs the past few weeks. I have much more energy when staying in this weight range vs 185lbs ish.

Weekly Totals
Approx 40 miles run

Saturday: D6,W8

Training:

Afternoon:
60 min run (easy to moderate pace)

5 rounds
20 x squat
20 x stationary lunge
20 x jumping lunge
10 x jumping squat
40 x pushups (used as active recovery between sets)

Max dh chin-ups: 23

Mobility work on ankles, achilles and calves

Friday: D5,W8

Training:

Endurance:
8 mile run

Notes:
Only got 3 hours of sleep the night before so just ran today and did not no any crosstraining.