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.

Wed: 9/16/15, int sprints

600am: 

Streams in the desert 

Homiletics (2 Peter 1:19-21)

BSF

Journal 

Then: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

Warm up: 

5 min run @ easy pace 

Some loosening up drills 

Then: 

4 x 1 lap sprints in Excelsior (.23 miles)

- 1:17, 1:11, 1:14, 1:18

- 1 min rest between sprints 

Then: cool down

5 min run @ easy pace 

5 min w/ systema breathing to 10
band stretch and relaxed stretching calves and achilles.
pushup/flr ladder
kneeling ab wheel rollout

Notes:

Weight: 198#

Comments: calf feels good after run. Played around on sprints with different stride length. Short, quick strides seemed to cause my calf the least amount of pain. Pace was fast today. Wind and lungs felt great.

Tue: 9/15/15, recovery LSD run, kbs

Early AM: 

Streams in the Desert 

Homiletics (bible lecture recap)

Journal 

Then: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

20 min run @ super easy pace 

Then: cool down

5 min walk uphill @ good clip

Then: 

4 x 10/10 1h swings @ 20kg

2 x 10 goblet squat @ 20kg 

10-8-6-4-2-1 pushup/FLR ladder 

Then: cool down 

Upper body band work 

- pullaparts 

- dislocates 

- tricep extensions

Band stretch 

RIS for lower body

Notes: 

Weight: 198#

Comments: calf feels MUCH better today. Only difference is more focused recovery. Focused stretching, staying away from excess carbs, walks, no speed work and pounding fish oil and vitamin d3. Seems to have helped. Went super slow in run tonight and calf felt fine for 20 min. Felt it tightening up a tiny bit so called it. 

Mon: 9/14/15, recovery/rest

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Quiet time 

BSF prep 

In the afternoon: 

Quick walk for break at work. 

In the PM: 

Long focused stretch. Calves and Achilles got a lot of work. 

Notes: 

Weight: 198#

Comments: calf really bothering me. This week will be a recovery week. Focus on diet and healing up body. 7 weeks until 2 mile run.

Sun: 9/13/15, recovery

Early AM: 

Cold shower 

Joint mobility

Foundation drills 

Long walk w/ Wubbies in Excelsior.

In the afternoon: 

Yard work for a while then sanded and painted door to Wubbies new room.

In the PM:

Long hot bath. Soaked lower body. Followed by a cold shower.

Long stretching session. Focused on calves and Achilles. 

Joint mobility

Notes: 

Weight: 197#

Comments: recovery day. Calf really bugging me. Walking helped.

Sat: 9/12/15, LSD run, kbs

early am: 

BSF prep x 45 min 

Recharge

Quiet time 

BSF prep x 3 hours 

Afternoon:

27 min run @ LSD pace 

Then: cool down 

6 min walk @ fast clip uphill

Focused RIS (calves/Achilles)

Rollout right calf 

In the PM: 

1-20kg kg

10/10 x 1h swing 

10/10 x 1h clean 

5-1 pushup/FLR ladder

-- 3 rounds 

Notes: 

Weight: 197

Body: decent. Calf isn't as sore as normal. 

Comments: 

Fri: 9/11/15, short chi run, recovery

620am: 

Streams in the Desert 

Homiletics (mark 1)

Journal 

Joint mobility

Foundation drills 

Cold shower 

In the PM: 

Warm up: 

4 laps in excelsior @ easy pace (8 min)

Dynamic stretch 

Then: 

4 laps @ race pace 

- 1:19, 1:26, 1:20, 1:25

- 2 sec off race pace

Then: cool down 

4 laps in excelsior @ easy pace (8 min)

Relaxed stretch (calf/Achilles focus)

Then: later 

1h swings @ 20kg

Calf raises off stairs x lots 

Cold shower 

Thur: 9/10/15, complete rest

Crazy day at work and right calf is still bugging me, so no training.

Got some joint mobility in throughout the day, that's it.

Wed: 9/9/15, recovery day

520am: 

Quiet time 

Joint mobility

Foundation drills 

Cold shower 

In the PM: 

Short bike to park w/ family

Then: 

Chin-ups and pullups 

Then: 

Short bike ride home

Then: later 

Notes: 

Weight: 198#

Body: right calf sore. Otherwise fine.

Comments: extra LSD runs have been put aside for now until calf heals up. Good active recovery day today.

Tue: 9/8/15, CHI run, INT run, PM

600am:

Joint mobility
Foundation drills
Cold shower

In the PM:

CHI run:
5 laps in Excelsior @ race pace
- 1:20, 1:20, 1:19, 1:21, 1:23 (6:46 total, 5 sec < race pace)

INT run:
3 x 1 lap in Excelsior
- 1:19, 1:20, 1:19
- 1 min rest between sprints

5 min walk
RIS and focused calf and achilles stretching to cool down

then: in the basement

2h swings @ 80#
Goblet squats @ 80#
Pushup/FLR ladder

Notes:
Body: right calf is still hurting.
Weight: 200#
Comments: wore a new pair or shoes for run, had a heel on them and stride felt MUCH better. Pacing seemed to improve as well. Right calf did not feel that well on the run and became painful on interval sprints so I shut it down at 3 sprints. Long stretch afterwords. Swings felt easy. Light as a feather.

Mon: 9/7/15, rest, recovery

In the AM:

Douse 2 x 5 gallons
Joint mobility
Foundation drills

Travel and rest the remainder of the day.

Notes:
Weight: n/a
Body: rested and well.
Comments: Another year of dock work done. 200# is a perfect weight for me. I am strong enough to carry and do manual labor all day, have enough stamina to work at a fast clip all day. Reminder to continue to focus on hip mobility, lower back and hamstrings (swings) and loaded carries/grip work.

Essentially all one would need for gpp would some goblet squats, kb swings and loaded carries. Those three would take care of 90% of issues.

Sun: 9/6/15, dock work, manual labor

In the AM:
Quiet time

Rest of day:
dock work
rebuild rock retaining wall by water
change and washed all windows
closed down cabin for winter

Notes:
Body: rested, feel good and fresh.
Comments: Worked hard and at a fast pace all day. Big dinner at night. Starving.

Sat: 9/5/15, dock work

500am: 

Cold shower 

Then: 

Drive up north early. Very little sleep after late wedding attended last night. 2 hour drive each way. Wedding in barn, miserably hot. 

Afternoon: 

2 hours of dock work

- carrying dock sections, pulling and carrying big iron pipes ect. Worked fast. 1/2 done. Will finish w/ dad tmrw. 

Finished up w/ a cold swim in the lake.

Got some pushup/FLR ladders later.

Notes: 

Weight: n/a

Body: good. Felt good to just get hard manual labor in vs training. 

Comments: very little sleep last night due to traveling for a wedding. Dehydrated from heat in barn of wedding. Sweat like a pig the entire time. Looking forward to a good nights sleep tonight.

Fri: 9/4/15, CHI run

420am: 

Cold shower 

Joint mobility

Foundation drills 

-- while coffee is brewing 

At work: 

Streams in the Desert 

Homiletics (Hosea 9)

Journal 

In the afternoon: 

CHI run: 

- 8 laps (11:39)

- 1.84 miles @ 6:20mpm pace

- took first 2 laps easy as a warm up and then kicked it into gear for next 6 at approx 6mpm pace.

Then: cool down

5 min run @ easy pace 

10 min walk 

RIS (calves, Achilles, hammies, groin, hip flexors)

Box breathing 

Notes:

Body: better

Weight: n/a

Comments: no food intake prior to run, only coffee. Felt much better. 2nd day in a row of concentrated relaxed stretching for calves and Achilles and have noticed a big difference. Neither was bothering me to bad today. Still need to find a decent warm up.

Thur: 9/3/15, Int run, PM

520am: 

RHR upon waking: 51 bpm

Cold shower 

Joint mobility

Foundation drills 

-- all while coffee is brewing 

At desk:

Streams in the Desert 

Homiletics (Hosea 8)

Journal 

In basement: 

1h swings @ 20kg

Pushup/FLR ladder 

Goblet squats @ 20kg

Halo/slasher @ 20kg

Kneeling ab wheel rollouts 

In the PM:

2 min run @ easy pace to warm up

Dynamic stretch 

2 x 2 laps in excelsior 

- 2:40, 2:40

- 1:30 rest 

2 x 1 lap in excelsior 

- 1:18, 1:19

- 1 min rest 

Then: cool down

10 min run @ easy pace 

10 min walk @ easy pace 

Relax into stretch 

Notes: 

Body: run was aweful. Ate a BUNCH of chips before and stomach was really messed up. No energy on top of that and 88 degrees and humid for weather. Tried a CHI run but cut it short at 2 laps and just did a couple intervals instead. Got all times < 6mpm pace but overall a pretty shitty performance. Lesson = put garbage in, get garbage out. Both calves are now really bothering me. Need to get better warm ups and cool downs in.

Weight: 200#

Wed: 9/2/15, pm, recovery

520am:

Cold shower 

Joint mobility

Foundation drills 

-- all while coffee is brewing 

At desk:

Streams in the Desert 

Homiletics (Hosea 6)

Journal 

In basement: 

1h swings @ 20kg

Pushup/FLR ladder 

Goblet squats @ 20kg

Halo/slasher @ 20kg

Kneeling ab wheel rollouts 

In the PM: 

Pushup/FLR ladders 

Janda sit-ups 

RIS for recovery

Notes: 

Body: neck and right Achilles are in rough shape.

Weight: 199.5#

Comments: had an LSD run planned but took the night off to recover instead. Right Achilles is really giving me trouble. Took 5 fish oil and got a lot of stretching in to help aid recovery. CHI run planned for tomorrow.

Tue: 9/1/15, int run, pm

520am:

Cold shower 

Joint mobility

Foundation drills 

-- all while coffee is brewing 

At desk:

Streams in the Desert 

Homiletics (Hosea 5)

Journal 

In basement: 

1h swings @ 20kg

Pushup/FLR ladder 

Goblet squats @ 20kg

Halo/slasher @ 20kg

Kneeling ab wheel rollouts 

-- done @ 650am

In the PM:

Middle school track 

4 x 400m sprint 

- 1:42, 1:25, 1:22, 1:22

- 1 min rest between sprints 

2 x 400m sprint 

- 1:26, 1:23

- 2 min rest between sprints 

6 x 120yrd striders 

- EMOTM, all done <21 sec

- goal post to goal post 

Then: cool down 

Jog around field 

Joint mobility 

RIS (hamstring focus)

Notes: 

Body: right Achilles sore from sprints. Neck still really hurting from this weekend.

Weight: 202# (good after rest weekend)

Comments: 85 degrees, super humid. Really sweating hard. Need to get right Achilles under control.