Emphasis: Strength, Power Endurance
Warm up:
6 x 70 yard sled pushes @ 90#
15 x rdl, press, squat, gm @ 45# bar
Hip hurdles
Then: Strength
Back Squat:
5 x 135
5 x 185
5 x 205
10 x 235
Bench Press:
5 x 135
5 x 165
10 x 185
Then: Power Endurance (medium)
1 mile run @ threshold pace
(5:34)
Then: Durability
Foam roll
Short static stretch
Some dips, pushups, pullups, speed skater squats
Notes:
Sleep: 6 hours
Weight: 204#
Nutrition: Decent. great dinner of turkey burgers, corn bread, butternut squash and vegetable juice.
Comments: I have a 2 mile timed run with the basketball team I coach coming up. After that, training will focus on a spring 50k. Plan of attack will be to run 5-3-1 for strength work with a high volume of body weight assistance work 2x per week. I will not be able to get many longer runs in during the week due to work, family, BSF and coaching so speed work and intervals will take place during the week and a long run in the weekends. Right now I am planning on the long runs always being over 90 minutes. I think I can fit this into my busy schedule but I am sure adjusting will
be needed.
This is a typical lunch these past two weeks. Very good and gives me great energy. Sits well to. Pasta w/ lots of veggies, water and butternut squash soup.
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