Wed: 9/30/15, lower density, LSD run

530am: 

Streams in the Desert 

Homiletics/BSF (rev 1:4-8)

Journal 

To do list 

Then: 

Cold shower 

Joint mobility

Foundation drills 

Upper body band work 

In the afternoon: 

12 x 3/3 1h swings @ 36kg 

- 15 sec rest 

4 x 10/10 2h swings @ 36kg

- 15 sec rest 

2 x 5 goblet squat @ 36kg

Then: cool down

Lots of band good mornings 

Lots of band x walks

Kneeling ab wheel rollouts 

Band stretch 

Late PM: 

49 min run @ easy recovery pace 

Then: cool down 

8 min uphill walk

Relaxed stretching 

Notes: 

Weight: 197.8

Comments: short on time so got some density work in. Love this style. Quick and efficient.

Tue: 9/2915, int run, kbs

530am:

Devotion
BSF/Homiletics (Day 1, Rev 1:1-3)
Journal

then:
cold shower
joint mobility
foundation drills
upper body band work

In the PM:

Warm up: 

8 min run @ easy pace 

Dynamic stretch 

Then: 

3 x hill sprints 

- 49 (tied PR), 50, 51 seconds 

- 2:30-3:00 rest (walk down hill)

Then: cool down 

5 min run @ easy pace to park

4 x 70 yard striders (flush legs)

8 min walk @ easy pace back home

Finished up with relax into stretch and then some band stretching in the hard

Later in PM: 

1-20kg kb

1h c&p

Breathing goblet squat

1h swing 

Kneeling ab wheel rollout

Then: 

Relax into stretch 

Cold shower 

Notes:
weight: 200#
comments: cold improving, slept well  last night. more fish oil, magzinc and d3.

Mon: 9/28/15, rest/recovery, cold

Early AM:

Quiet time

then:
cold shower
joint mobility
foundation drills
upper body band work

then:
joint mobility done throughout the day as well as a couple more cold showers.

Notes:
Weight: 200#
Comments: Cold is here, feel a little better. Pounding fish oil, magzinc, d3, water, tea and did some intermittant fasting. 3-4 x cold showers today. seems to have improved.

Sun: 9/27/15, rest/recovery , Cold

Early AM:

Cold shower
Joint mobility
Foundation drills

then:
worked all day at sidewalk sale. Standing for 6 hours, carrying, hauling merchandise and tents ect.

then:
Cold shower and to bed early.

Notes:
Weight: 200#
Comments: Missed post workout stretching on Saturday and was paying for it today. Body was tired and sore from high intensity of workload. Sure enough, came down with a cold as well.

Sat: 9/26/15, CHI run (PR)

Early AM:

Cold shower 

Then: 

BSF prep x 2 hours

then: later in the AM

CHI run:
Warm Up:
1/2 mile run @ easy warm up pace
Dynamic stretch

7 laps in Excelsior
- Time: 9:28
- Splits: 1:13, 1:18, 1:20, 1:24, 1:22, 1:25, 1:23
- Def was able to gut out another 800 meters to pass conditioning test.

Then: cool down
1/2 mile run @ easy pace
1/2 mile walk @ easy pace

Notes:
Weight: 200#
Comments: Took the full warm up to get my calf loosened up. Need to continue to take warm ups and cool downs seriously. Wore dads new balance road running shoes again and they worked great. Sticking point right now is about at lap 5.5 but that could have been because I ran the first lap so quickly. Getting ahead quick and hen just hanging on the rest of the laps seemed to work pretty well although it is a risky strategy as well. More testing in October and lots of prehab work to make sure body stays in good shape. 

Fri: 9/25/15, rest/recovery

Early AM:

Devotion 

Homiletics 

BSF prep 

Journal 

Then: 

Cold shower 

Joint mobility

Foundation drills 

Then: 

Joint mobility and pushup/FLR ladders throughout the day. 

Notes: 

weight: 198#

Comments: body feels good. Calf healing up nicely. Going to hit a hard workout this weekend to see how it feels.

Thur: 9/24/15, recovery run, kbs

Early AM: 

Devotions 

Homiletics 

BSF prep 

Journal 

Then: 

Joint mobility

Foundation drills 

In the PM: 

26 min recovery run @ easy pace w/ a few hard short kicks 

Then: 

1-20kg kb

1h c&p

1h snatch 

Goblet squat 

Then: cool down

Relax into stretch 

Comments: 

Calf felt good on run. No pain. Hammies were a bit tight from swings the other day but loosened up on the run. Strides out a couple sections on the run to test out calf and no pain which was a good sign.

Wed: 9/23/15, kbs, hill sprints

Early AM: 

Devotion 

Homiletics 

Journal 

Afternoon: 

1-20kg kb

Windmills 

C&P

1h swings 

1h high pull 

Prying goblet squat

Halo to slashers 

Then: 

Ab wheel rollout 

Upper body band work 

Then: durability and cool down

Joint mobility

Foundation drills 

- long session, ultra relaxed afterwords 

Then: later

4 min run @ easy pace 

3 x big hill sprints by house 

- 55, 53, 49 (PR)

- 2:30ish rest between sprints, walked down

Then: cool down 

8 min run @ easy pace 

5 min walk @ easy pace 

Relaxed stretching 

Comments: 

Weight: 197

Comments: time under tension was focus for in work. All grinds and band work were done slow and deliberate. Swings were kept quick and sharp in sets of 5. Long durability session at end. Hit a hill sprint pr @ 49 sec. Calf feels really good.

Tue: 9/22/15, rest

Early AM:

Quiet time:
- Streams in the Desert
- Homiletics (BSF day 1)
- Journal

Recharge:
- Cold shower
- Joint mobility
- Foundation drills

Long work day. Took a rest. Calf is feeling a lot better with forced rest. I'm getting antsy to get going again. Key will be taking it slow and steady and not re injuring it

Notes:
Weight: 198#

Mon: 9/21/15, recovery

Early AM:

Streams in the Desert
Homiletics
Journal

then:
15 min walk @ a fast pace to pick up the truck.

In the PM:
BSF 3 hours due to fellowship before hand so no training. Got some light stretching in.

Sun: 9/20/15, striders

Early AM:

Cold shower 

Joint mobility

Dynamic stretch 

Walk with family in Excelsior x 45 min

In the afternoon: 

4 min run @ easy pace 

Joint mobility

Dynamic stretch 

Then: 

10 x 20 sec striders 

- 20-30 sec rest between 

- approx 80-90 yards?

Then: cool down 

4 x (1-3) fat bar dhnk pullups 

5 min walk uphill @ easy pace 

Band stretch 

Relax into stretch 

Sat: 9/19/15, recovery, house work

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

BSF prep x 2 hours 

All afternoon: 

Installing hood vent. Climbing in attic, goofy positions and odd muscles used. 

Fri: 9/18/15, kbs, recovery run, striders

Early AM:

Streams in the Desert
Homiletics (Prophecy BSF prep)
Journal

then:
Cold shower
joint mobility
dynamic stretch

In the afternoon:

5 min curl and press @ 2 x 35# dbs (68 reps, Dragan Challenge)
2 x 5 dbl kb front squat @ 2 x 20kg
2 x 10 dbl kb swing @ 2 x 20kg

then: cool down
painted a door in the garage, squatting and goofy angles

In the PM:

20 min recovery run @ easy pace

then:
6 x 70 yard striders at local park field
- about 80% effort, focused on long strides and running form. Calf felt amazing on grass.

then: cool down
10 min walk
Relax into stretch
band stretching calf and achilles

Notes:
weight: 197#
Comments: wore vibrams for the run, calf felt great. Calf really felt amazing on the grass for striders. Didn't even feel like I had hurt it at all. Started to tighten up before bed a bit but nothing serious. I really need to pass the 2 mile conditioning test in sub 12 min so fighting the urge to just go hard all the time. Recovery and going in healthy is most important. Recover hard allows me to push on my 2 dedicated speed days each week. Treat recovery as a workout in itself, fight the urge to pick up the pace.

Thur: 9/17/15, farklek run, kbs

Early AM:

quiet time including bsf prep

then:
cold shower
joint mobility
foundation drills

in the PM:

15 min farklek run, hit hills hard

then: cool down
5 min walk @ easy pace uphill

then: later
4-3-2-1 2h press @ 2 x 20kg kb
4-3-2-1 dbl kb front squat @ 2 x 20kg
2 x 10/10 1h swing @ 20kg

then: cool down
relaxed stretching
band stretch for achilles and calves.

Notes:
weight: 198#
comments: probably should have just gone easy today but needed to blow off some steam as stress was high all day. Calf hurting a bit after run. Dumb move on my part. Long focused stretch post run and adequate cool down. Easy run/walk tmrw.