Wed: 10/21/15, Peaking 8/15, recovery striders

600am:

Devotion
Homiletics/BSF (Rev: 3:11-13)
Journal
Prayer study and research

then:
Cold shower
Joint mobility
Upper body band work

In the PM:

8 x 100 yard striders 

- 20 sec rest between 

Then: cool down

4 x 100 yard striders @ easy pace 

Recovery walk

Relaxed stretching

Notes:
Weight: 198#
Comments: Right calf a little sore, got a lot of maintenance work done on it today. Nutrition was terrible.

Tue: 10/20/15, peaking 7/15, CHI run

515am:

Devotion 

Homiletics/BSF (rev 3:7-10)

Journal 

Then:

Cold shower 

Joint mobility

Foundation drills 

Upper body band work

In the PM: 

2 laps in Excelsior 

Dynamic stretch 

Then: 

5 laps in Excelsior @ threshold pace 

- 1:14, 1:20, 1:21, 1:23, 1:23

- 6:44 total time 

Then: cool down

Recovery walk

Relaxed stretching

Notes: 

Weight: 198#

Comments: right calf got a little cramp but cool down stretching helped. Feel really comfortable up to 5 laps or approx 1/2 the testing distance. As long as calf doesn't start acting up on test day I should be fine. Wind and stride are feeling comfortable.

Mon: 10/19/15, peaking 6/15, chi run

600am:

BSF prep

then:
Cold shower
Joint mobility
Band work

In the PM:

4 laps in Excelsior 

- 1:18, 1:21, 1:23, 1:20 

- 5:26 total 

1 min rest 

2 x 1 lap in Excelsior 

- 1:19, 1:19

- 30 sec rest between 

Then: cool down 

Recovery walk and relaxed stretching

Comments:
Weight: 199# (nutrition pretty poor Sat and Sun)
Notes: no food intake before run. Felt fine. 6-7 more hard days then taper then run. 

Sun: 10/18/15, rest / travel

700am: 

Cold shower 

Joint mobility

Traveled to Des Moines and back for wknd. Great friends, great food. 

Sat: 10/17/15, kbs

600am:

Devotions 

Homiletics/BSF (rev: 3:1-6)

Journal 

Then: 

Cold shower 

Joint mobility

1 x 30 push-ups 

Then: 

4 x 5/5 1h press @ 45#

8 x 5/5 1h swing @ 60#

1 x 15 ab wheel rollout 

Band work 

Notes: 

Weight: 196#

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.