Sat: 10/31/15, conditioning test

600am: 

Joint mobility

Hot shower 

Then: 

BSF x 2 hours 

Then: 

Cold shower 

Joint mobility 

Then: in Excelsior 

Warm up: 

2 x .23 mile laps @ easy pace 

Dynamic stretch (long)

Then: 

2.07 mile run @ threshold pace 

- 12:20 (9 laps)

- first lap @ 1:13, rest laps all prefect pacing @ 1:23

Then: cool down 

1 x .23 mile lap walk @ easy pace 

Joint mobility 

Relaxed stretch 

Long hot shower 

Notes: 

Weight: 198#

Comments: training paid off. Came out fast first lap in 10 sec under pace and then held the remaining 8 laps at perfect pacing. Now onto next cycle. Glad this is over. Onward.

Had a beer and quite a few brownies at our friends house for Halloween.

Fri: 10/30/15, rest, recovery, taper

600am: 

Streams in the Desert 

Homiletics/BSF (Romans 11)

Journal 

Then: 

Cold shower 

Joint mobility (long)

Upper body band work (long, slow reps)

Thur: 10/29/15, rest, recovery, taper

530am:

Streams in the Desert
Homiletics/BSF (Acts 2:22-47)
Journal

then: in basement
Cold shower
Joint mobility
Upper body band work

1h assisted pushup
Ab wheel rollouts
- 3 rounds

In the PM:
Some light stretching

Notes:
Weight: N/A
Comments: Antsy, ready to get the test over with.

Wed: 10/28/15, peaking 15/15, chi run

530am: 

Streams in the Desert 

Homiletics/BSF (acts 2:1-21)

Journal 

Then: 

Cold shower 

Joint mobility

Upper body band work 

Then: 

1h assisted pushup practice 

1h pushup practice 

Pushup/FLR ladder practice 

Ab wheel rollout practice 

In the PM:

8 x 3/3 1h swing @ 80#

4 x 10 2h swing @ 80#

3 x 2 1h press @ 60#

2 x 5 goblet squat @ 80#

Janda sit-ups 

Then: cool down

Upper body band work

Then: later

4 laps in Excelsior @ 6mpm pace 

Then: 

4 x 1 lap in Excelsior @ 6mpm pace 

Then: cool down 

2 laps in excelsior @ easy pace 

Recovery walk

Relaxed stretch

Notes: 

Weight: 198#

Comments: first time in a long time calf didn't tweak at all. Now all to do is rest and stretch before test Saturday. 

Tue: 10/27/15, peaking 14/15,

600am: 

Streams in the Desert 

Homiletics/BSF prep (acts 2:1-21)

Journal 

Then: 

Cold shower 

Joint mobility 

Assisted 1h pushup practice 

1 x 3/3 1h pushups 

A couple singles done slowly

Upper body band work 

In the PM: 

1h pushup practice 

Notes: 

Weight: 199#

Comments: raining. No run. Test is Saturday. 

Mon: 10/26/15, peaking 13/15, bw, no run

600am: 

Quiet time 

Then: 

Hot shower 

Joint mobility

Band work

2 x 5/5 assisted 1h pushups 

In the PM: 

10-8-6-4-2-1 Pushup/FLR ladder

Notes: 

Weight: 199#

Comments: almost done with peak. Dial in nutrition, drop a couple pounds and I should be good to go. Trying to run on Saturday. 

Sun: 10/25/15, peaking 12/15, LSD run

730am:

Cold shower 

Joint mobility

Then:

Church x 90 min

In the afternoon: 

Homiletics/BSF lecture prep

Journal 

In the PM: 

20 min recovery run w/ 1 hard 400m hill sprint 

Then: cool down

1 x 10 dhnk pull-up 

2 x 5 dhnk pull-up 

Relaxed stretching 

Sat: 10/24/15, peaking 11/15, INT's

500am:

BSF prep x 30 min

Then: 

Joint mobility

Upper body band work 

Cold shower 

Then: 

BSF prep x 60 min 

In the afternoon:

4 x 1 lap in Excelsior
- 1:20, 1:21, 1:19, 1:18
- 30 sec rest

90 sec rest

3 x 1 lap in Excelsior
- 1:20, 1:20, 1:19
- 1 min rest

then: cool down
800m run @ easy pace
800m walk @ easy pace
3 x 5 neutral grip pullups 

Notes: 

Weight: 198#

Comments: calf felt good this am. Shoulders and core a bit tight from pushups/FLR ladders last couple days. Focus on pacing today during intervals. Pleased with effort. 

Fri: 10/23/15, peaking 10/15, CHI run

515am: 

Streams in the Desert 

Homiletics/BSF (rev 3:14-22)

Journal 

Prayer 

Then: 

Cold shower 

Joint mobility

Upper body band work 

10-8-6-4-2-1 pushup/FLR ladder 

In the PM: 

6 laps in Excelsior @ fast pace 

- 8:40 total time 

- 1st and 2nd lap run @ 6:30mpm pace, last 4 were at race pace. Calf felt good. 

Then: cool down 

Walk to park

3 x 5 neutral grip pullups 

Walk back to car 

Relaxed stretch outside in the rain

Notes: 

Weight: 198#

Comments: calf felt good. Fast but sub race paced runs feel great. 

Thur: 10/22/15, peaking 9/15, recovery

515am: 

Devotion

Homiletics/BSF 

Journal 

Prayer study

Then: 

Cold shower 

Joint mobility

Upper body band work

In the PM: 

10-8-6-4-2-1 pushup/FLR ladder 

- slow and controlled.

Then:

Relaxed stretching and yoga x 35 min

Notes: 

Weight: 200#

Comments: long day at work. Short on time so just did some push-ups and got a great full body stretch in.

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.