Training:
Morning:
Hunt
Afternoon:
5 rounds:
10 x ring L-pullups
20 x military pushups
30 x squat (35lb sanbag)
40 x leg levers
Total Milage:
5 hours running
Long run: 1:58
90 min ruck
Showing posts with label Total milage. Show all posts
Showing posts with label Total milage. Show all posts
Sunday, October 30, 2011
Monday, October 24, 2011
Sunday: W17, M2
Training: Rest
Notes:
Overall a pretty undisciplined week for workouts. Not a big deal as I treated the week as an active recovery week. On a positive note I was very pleased with my weighted vest run on Saturday. My cardiovascular fitness has drastically improved and I think the main thing to continue working on is my lower back, core and feet muscles and tendons as those will be what will take the majority of the beating. Change of shoes has REALLY helped my feet. Taking more rest days has been pretty difficult mentally because I am not used to taking more than 1 or 2 a week but I have seen great improvements in my running and the overall freshness of my legs when I take 3 days completely off.
Total Weekly Milage:
Total Hours: 3 hours running
Long Run: 2 hours w/ 20lb vest
Notes:
Overall a pretty undisciplined week for workouts. Not a big deal as I treated the week as an active recovery week. On a positive note I was very pleased with my weighted vest run on Saturday. My cardiovascular fitness has drastically improved and I think the main thing to continue working on is my lower back, core and feet muscles and tendons as those will be what will take the majority of the beating. Change of shoes has REALLY helped my feet. Taking more rest days has been pretty difficult mentally because I am not used to taking more than 1 or 2 a week but I have seen great improvements in my running and the overall freshness of my legs when I take 3 days completely off.
Total Weekly Milage:
Total Hours: 3 hours running
Long Run: 2 hours w/ 20lb vest
Monday, October 17, 2011
Sunday: W16, M2
Training: Rest
Notes:
Good week. Got a longer run in on Saturday which felt good.
Total Weekly Hours:
4 + hours running (long run 2:20)
Sprint work
Notes:
Good week. Got a longer run in on Saturday which felt good.
Total Weekly Hours:
4 + hours running (long run 2:20)
Sprint work
Sunday, October 9, 2011
Sunday: W15, M2
Training: Rest day
Notes:
Planning on having a pretty tough week this week. Will have to make up my long run miles as well.
Total Weekly Miles:
Running: 17
Hiking: 11
Total: 27
Notes:
Planning on having a pretty tough week this week. Will have to make up my long run miles as well.
Total Weekly Miles:
Running: 17
Hiking: 11
Total: 27
Monday, October 3, 2011
Sunday: W14, M1
Training:
Rest and Recovery
Notes:
Total weekly mileage:
Rest and Recovery
Notes:
Total weekly mileage:
- Running: 43.5 miles
- Long run: 20 miles
Meso-cycle 1 recap:
Monday, September 26, 2011
Sunday: W13, M1
Training: Rest (travel)
Notes:
Had a 16 mile run planned for today that had to get postponed due to my travel schedule heading back from hunting in northern Minnesota. Weekly mileage was low. I will ramp it up for the last week of my first cycle this week hopefully.
Total Weekly Mileage: 17 miles (12 running, 5 hiking)
Notes:
Had a 16 mile run planned for today that had to get postponed due to my travel schedule heading back from hunting in northern Minnesota. Weekly mileage was low. I will ramp it up for the last week of my first cycle this week hopefully.
Total Weekly Mileage: 17 miles (12 running, 5 hiking)
Monday, September 19, 2011
Sunday: W12, M1
Training: Rest and Recovery
Notes:
Total Weekly Mileage:
Running: 32.2 miles
Long Run: 18 miles (3 hours)
Notes:
Total Weekly Mileage:
Running: 32.2 miles
Long Run: 18 miles (3 hours)
Monday, September 12, 2011
Sunday: W11, M1
Training: Rest and Recovery
Total Weekly Milage:
Running: 27.7 miles
Long run: 16 miles
Total Weekly Milage:
Running: 27.7 miles
Long run: 16 miles
Thursday, September 1, 2011
Thursday: D4,W10
Training:
4.2 mile run (easy pace)
Notes:
Long day and not much time to get a workout in. Squeezed this in before bed and it was pitch black outside on the path that I usually run due to tree coverage.
Will not get much training in the next 3 days as I will be out of town hunting.
Daily Reading: Acts 1-4
Total Weekly Milage:
Running: 24.2
4.2 mile run (easy pace)
Notes:
Long day and not much time to get a workout in. Squeezed this in before bed and it was pitch black outside on the path that I usually run due to tree coverage.
Will not get much training in the next 3 days as I will be out of town hunting.
Daily Reading: Acts 1-4
Total Weekly Milage:
Running: 24.2
Sunday, August 28, 2011
Sunday: d7,W9 (Deload)
Training
20 min walk
60 min run (moderate to fast pace)
Notes:
Lets felt great after two rest days.
Total Mileage:
Run/Ruck: approx 35 miles (took 2 days off)
20 min walk
60 min run (moderate to fast pace)
Notes:
Lets felt great after two rest days.
Total Mileage:
Run/Ruck: approx 35 miles (took 2 days off)
Sunday, August 14, 2011
Sunday: D7,W7
Training:
Endurance:
Run: 120 min
Notes:
Ran at a fast pace and had a friend on a bike to pace me for a large chunk of it. Felt rested and legs felt great. Part of this was due to the more than normal rest days I took this week. I was surprised that the run went so well due to my poor nutrition the past 5 days. I have never really tapered before and although this was accidental and unplanned it was great to see what extra rest can do.
Total Weekly Mileage:
Run: 25 (120 min long run)
Hike: 6
Total: 31 miles
AHU Training Update:
Totals: 3,415 min, 56.9 hours
Endurance:
Run: 120 min
Notes:
Ran at a fast pace and had a friend on a bike to pace me for a large chunk of it. Felt rested and legs felt great. Part of this was due to the more than normal rest days I took this week. I was surprised that the run went so well due to my poor nutrition the past 5 days. I have never really tapered before and although this was accidental and unplanned it was great to see what extra rest can do.
Total Weekly Mileage:
Run: 25 (120 min long run)
Hike: 6
Total: 31 miles
AHU Training Update:
Totals: 3,415 min, 56.9 hours
Sunday, August 7, 2011
Monday, August 1, 2011
Sunday, July 24, 2011
Sunday: D7,W4
1.) Daily Quiet Time:
Wake Up:
Devotion:
Streams in the Desert
2.) Training:
Endurance: Long run (86 min, mixed in threshold and easy pace)
Durability: 50 hand release pushups, active stretch
Notes:
Right foot is feeling pretty tight, going to stretch and roll it out.
Total Milage:
Run: 25.2
Bike: Between 12-13
4 weeks of my first base phase are complete. I am very happy with the progress I have made so far. The goal for these 4 weeks was to get myself better acclimated to running 20-30 miles per week and get used to at lease 1 long run a week (over 60 min for the time being). I have found that my cardiovascular and aerobic ability is fine and that what needs strengthening is my lower body (feet, tendons, achilles, calves ect). If I would not have hurt my foot last night I would have considered this first phase a complete success, however, injuries do occur and this is minor so I feel fortunate. The next phase going forward is going to be a building phase and I am planning on using the next 4 weeks to slowly increase mileage and add in 3 intense lower body sessions geared towards muscular endurance. The rest of the week will be focused on core and flexibility sessions with upper body calisthenics thrown in when time allows.
Focus needs to be on baby steps (which is always difficult for me) as I still have 18 months to train. Slowly build up a solid base of miles as well as lower body muscular endurance and let my body become acclimated to this workload.
Wake Up:
Devotion:
Streams in the Desert
2.) Training:
Endurance: Long run (86 min, mixed in threshold and easy pace)
Durability: 50 hand release pushups, active stretch
Notes:
Right foot is feeling pretty tight, going to stretch and roll it out.
Total Milage:
Run: 25.2
Bike: Between 12-13
4 weeks of my first base phase are complete. I am very happy with the progress I have made so far. The goal for these 4 weeks was to get myself better acclimated to running 20-30 miles per week and get used to at lease 1 long run a week (over 60 min for the time being). I have found that my cardiovascular and aerobic ability is fine and that what needs strengthening is my lower body (feet, tendons, achilles, calves ect). If I would not have hurt my foot last night I would have considered this first phase a complete success, however, injuries do occur and this is minor so I feel fortunate. The next phase going forward is going to be a building phase and I am planning on using the next 4 weeks to slowly increase mileage and add in 3 intense lower body sessions geared towards muscular endurance. The rest of the week will be focused on core and flexibility sessions with upper body calisthenics thrown in when time allows.
Focus needs to be on baby steps (which is always difficult for me) as I still have 18 months to train. Slowly build up a solid base of miles as well as lower body muscular endurance and let my body become acclimated to this workload.
Sunday, July 17, 2011
Sunday: D7,W3
1.) Daily Quiet Time:
Church
2.) Training: Active Recovery
Endurance:
35 min walk
25 min run (easy pace)
Weekly Totals:
Ruck: 4.5 miles
Run: 25 (long run: 2 hours 10 min)
Church
2.) Training: Active Recovery
Endurance:
35 min walk
25 min run (easy pace)
Weekly Totals:
Ruck: 4.5 miles
Run: 25 (long run: 2 hours 10 min)
Sunday, July 10, 2011
Sunday: D7,W2
1.) Daily Quiet Time:
Wake Up: 7:00 am
Church
2.) Training:
Endurance:
Run: 72 min (easy pace)
Pullups:
4 x 10 strict dh chinups
Pushups:
2 x 50
Wake Up: 7:00 am
Church
2.) Training:
Endurance:
Run: 72 min (easy pace)
Pullups:
4 x 10 strict dh chinups
Pushups:
2 x 50
Weekly Totals:
Ruck: 6 miles
Run: 20.7 miles (Long run: 1 hour 12 min)
Sunday, June 26, 2011
Sunday, June 19, 2011
Weekend Recap
Training:
Friday: Active Recovery
Run:
4.5 miles (33 min)
Saturday:
Run:
5-6 mile run
Chin-ups:
3 x 15
Sunday:
AM:
10 rounds: (20 min)
50 x squats
25 x pushups
PM:
Run:
3 miles (7:40 pace)
AMRAP: 10 min (9 rounds)
7 x squats (2 35lb db's)
15 x crunches
15 x leg levers
Total Milage run for week: Approx 28.2 miles
Friday: Active Recovery
Run:
4.5 miles (33 min)
Saturday:
Run:
5-6 mile run
Chin-ups:
3 x 15
Sunday:
AM:
10 rounds: (20 min)
50 x squats
25 x pushups
PM:
Run:
3 miles (7:40 pace)
AMRAP: 10 min (9 rounds)
7 x squats (2 35lb db's)
15 x crunches
15 x leg levers
Total Milage run for week: Approx 28.2 miles
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