Sunday: Day 24

Run: 60 minutes @ easy pace

Snatch practice @ 45# (approx 20 each)
Swing: 1 x 50 x 45#
Press: 2 x 5 x 45#
Goblet squat: 1 x 25 x 45#

Comments:
Nutrition poor. The run felt really easy. Snatch practice is going well and I enjoy the movement. Sanding my kb handle has helped with grip issues.

Tuesday: Endurance

PM: Session 1
Objective: Sport
40 min basketball shooting workout (40 min of constant movement and jumping)

Later: Session 2
Objective: Endurance
60 min run @ easy pace

Notes:
40 min sport, 60 min running.

Training:

Run:
LSD run (77 min) very hilly course on the way back. Spent about 10 minutes running on trails at an extremely fast pace.

5 rounds for quality:
15 x dips
20 x bent over rows
30 x push-ups
40 x sit-ups (anchored)
50 x squats

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading: 1 John 1
Notes:

• Very happy with the run. Legs held up great. Started reciting the Lords prayer and the Apostles Creed to help with the boredom which made the time fly. Half way through I found a few very hilly trails and did sprints.

Training:

Run:
49 min @ moderate pace (very hot and humid out)

Core:
100 x 4 count flutter kicks
100 leg levers

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading:
Notes:

• Just the long run and core work today. Body is feeling pretty beat up and my allergies are in full gear. Hot and humid during the run and lack of proper hydration today at work was felt at about the half way point. Other than that it was a beautiful day to be outside. Covered over 6 miles. 

Training:

AM:

Run:
69 minutes, last 800 m at threshold pace

3 rounds for quality:
20 ring pullups
30 pushups
40 situps
50 squats

AFTRN:

Run:
34 min @ moderate pace

Weekend Workouts

Training: Saturday 5.14.11

Pushups:
80,20, 50

Run:
22 min: moderate pace

Notes: Short on time due to a wedding.
Nutrition: poor the last couple of days

Training: Sunday 5.15.11

Metcon: (22:40)
1 mile run
3 rounds: 25 thrusters, 100 jump rope, 15 burpee
1 mile run

Splits for metcon were: 1st mile (5:15), 30 sec rest, middle 3 rounds (10:35), 25 sec rest, 2nd mile (5:55)

Run:
90 min (covered at the very least 9.5 miles)

Notes: Pleased with the time considering it was done in a dehydrated state as well as with minimal food intake prior to. Felt light headed afterwards but that was due to lack of proper preparation. Nutrition has been poor this weekend but overall I was pleased with the effort, especially the final mile run of the metcon. Thrusters and burpees together are a tough combo. Took a 30 min rest then went for a long run. Felt good to get outside as it was a beautiful day.

Sunday 5.8.11

Training: 
Long distance run

Run:
60 min, covered somewhere between 7-8 miles

Pushups:
5 x 20

Squats:
5 x 20

Daily Report:


Body: good, well rested
Nutrition: poor, consumed quite a bit of grain this weekend.
Notes: well rested for the run, felt good to get out and enjoy the weather

Wednesday 5.4.11

Wake Up: 5:30 am
Daily Reading: 1 Thessalonians 4-5
Devotion: Streams in the Desert

Workout:
Warm Up: Active Stretch
Training:

• Run: 4.2 miles
• Calisthenics:
• 3 x 15 pullups
• 6 x 30 pushups
• 6 x 35 situps (un-anchored)
• 3 x 20 dips (done between two stools)
• 3 x 50 squats

Durability: Active stretch, focused on hamstings and hip flexors

Notes: 

• Just finished up my training template for a 7 week period. Planning on starting it up here in 2 weeks I believe. I will post here in the next week or so. 
• Body: run felt great. Realized that when I stop doing squats, my hip flexors start to hurt on the runs. Interesting to note. Focused on running form, landing on balls of feet and eliminating heel strike. Pleased that all pullup sets were done unbroken, as well as dips. Un-anchored situps are tough, I have a much harder time with these than anchored. 

Sunday 5.1.11

Wake Up: 7:30 am

Daily Reading: Colossians

Devotion: Streams in the Desert

Workout:
Warm Up: Active stretching

Training:

• LSD Run: 38 min 
• 4 rounds AFAP:
• 25 situps
• 25 pushups

Notes:

• Body: Left hip flexor is really bugging me when I run. 
• Nutrition: Clean

Saturday 4.30.11

Wake Up: 6:30 am

Daily Reading: Phillipeans

Devotion: Streams in the Desert

Workout:

En-durability:

• 4.2 mile run (30:40)
• Max neutral grip pullups: (25)

Notes:

• Body: weight = 193lbs, elbows still bothering me
• Nutrition: poor, cheat day

Thursday 4.21.11

Wake Up: 5:30 am

Daily Reading: Galations 1-2

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability:

• 65 min run, easy pace
• 25 min walk, 15 min mile pace
• Active Stretch

Notes:

• Body: hamstrings a little tight as well as left hip flexor. My stamina and breath support were great. Need to improve ankle and calf strength for long LSD runs.
• Nutrition: clean for the most part. Weight at 194lbs. Energy levels and performace has really improved when at 194-195lbs vs 190-191lbs. Seen a vast improvement in recovery times since taking whey protein (1 scoop for breakfast, 1 scoop post workout with 800ml of water). Started taking on Monday of this week.

Thursday 4.14.11

Wake Up: 5:30 am

Daily Reading: 1 Corinthians 8-12

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability: LSD Run

• 4.2 miles (36:05 = 8:35 pace)

Durability: 

• Pushups: 1 x 75 (consecutive, no pause)

Notes: 

• Body: weight = 193.4lbs, most of which is water weight from today. Shoulders and knees are pretty sore. Got a good stretch in after the run.
• Nutrition: bad, tons of grain and carbs. No excuse. Will have to use today as my cheat day and keep the nutrition clean this weekend. 
• Workout: run felt good, slow pace for active recovery. Did it in the dark so really focused on practicing breath control and wide angle vision. It is amazing how the time flies when I focus on my syncronizing my breathing with my steps. 

Sunday 4.10.11

Wake Up: 8:00

Daily Reading:

Devotion: Streams in the Desert

Workout: Active Recovery

En-durability: LSD Run (approx 3.5 miles), 40 min hike

Thursday 4.7.11

Wake Up: 4:30 am

Daily Reading: Romans 1-5

Devotion: Streams in the Desert

Workout: Sealfit, Active Recovery

En-durability:

• 50 min run (approx 5.5 to 6 miles)
• 20 min walk

Durability: Yoga, active stretch, contrast shower

Notes:

• Body: stretched out legs, contrast showers really help aid in my recovery. Pleased with the run.
• Nutrition: Good, ate a bowl of raison bran to get some carbs in before the long run.

Sunday 2.13.11

Wake Up:
8:00

Daily Reading:
Proverbs 12-13
Matthew 5

Devotion:
Streams in the Desert
The forested hill country will be yours. (Joshua 17:18)

Difficulties are sent in order to reveal what God can do in answer to faith that prays and works. Are you being squeezed from all sides in the valley? Then ride on the heights of the land and be nourished with honey from the rock.

Workout:
Active recovery

En-durability:

• 4.2 mile LSD run (37 min)
• Did long and slow. On the way back focused on 4 count breathing. Got 453 breaths. Very good way to calm your mind relax. Eases the sometimes boring LSD runs.
• LSD hike
• 2 hours (approx 5.5-6 miles)
• 4 x 10 DH tuck pullups (knees parallel to the ground)