Training: Rest and Recovery
Notes:
Total Weekly Mileage:
Running: 32.2 miles
Long Run: 18 miles (3 hours)
Monday, September 19, 2011
Friday, September 16, 2011
Friday: W12, M1
Training:
3 hour run (covered approx 18 miles)
Notes:
Ate a Cliff bar half way through the run and went through approx 50 ounces of water. Really got a boost from the mid run nutrition. Honey and peanut butter for post run followed by a bowl of Special K, 1% milk, honey and craisons.
3 hour run (covered approx 18 miles)
Notes:
Ate a Cliff bar half way through the run and went through approx 50 ounces of water. Really got a boost from the mid run nutrition. Honey and peanut butter for post run followed by a bowl of Special K, 1% milk, honey and craisons.
Thursday, September 15, 2011
Thursday: W12, M1
Training:
Warm Up: (using 35lb db)
2 mile run (in Vibrams, easy pace)
75 x goblet squat
75 x dumbell swing
75 x good mornings
Work:
8 rounds:
50 x squat
25 x pushup
Durability::
3 min front plank hold
Active stretch
Notes:
Reading: Exodus 25-28
Good session today. Hamstrings loosened up a bit from yesterday. Mobility at night has really seemed to help that. I am going to try taking milk out of my diet for a bit and see how it effects my running. Planning on taking tomorrow off to rest before my long run Saturday morning.
Warm Up: (using 35lb db)
2 mile run (in Vibrams, easy pace)
75 x goblet squat
75 x dumbell swing
75 x good mornings
Work:
8 rounds:
50 x squat
25 x pushup
Durability::
3 min front plank hold
Active stretch
Notes:
Reading: Exodus 25-28
Good session today. Hamstrings loosened up a bit from yesterday. Mobility at night has really seemed to help that. I am going to try taking milk out of my diet for a bit and see how it effects my running. Planning on taking tomorrow off to rest before my long run Saturday morning.
Wednesday, September 14, 2011
Wednesday: W12, M1
Training:
6.3 mile run (mixed up paces throughout)
5 rounds:
10 x neutral grip pullups
10 x dips
Long active stretch/mobility session
Notes:
Daily Reading: Exodus 21-24
Hamstrings are very tight. Tomorrow is going to be a tough cross training section so took it easier today. Run was ok overall, not great but not terrible.
6.3 mile run (mixed up paces throughout)
5 rounds:
10 x neutral grip pullups
10 x dips
Long active stretch/mobility session
Notes:
Daily Reading: Exodus 21-24
Hamstrings are very tight. Tomorrow is going to be a tough cross training section so took it easier today. Run was ok overall, not great but not terrible.
Tuesday, September 13, 2011
Tuesday: W12, M1
Training:
4.2 mile run
Warm Up: (all using 35lb db)
40 x goblet squat
40 x swing
40 x good morning
Work:
1a: 4 x 40 pushups (60 sec sumo squat stretch in between each set)
2a: 3 x 25 bent over row
3a: 3 x 30 wide stance pushup
3b: 3 x 10 strict military press
4a: 3 x 30 hammer curl
4b: 3 x 20 strict military pushup
Durability:
100 x straight leg situp
Notes:
Daily Reading: Exodus 17-20
Overall not a great session. Poor nutrition on Sunday and Monday caught up with me. Note to self that mass quantities of milk affect my running in a negative way. I was under hydrated today as well and just did not have a lot of energy. Some of this way be lingering affects from Saturdays 16 mile run.
4.2 mile run
Warm Up: (all using 35lb db)
40 x goblet squat
40 x swing
40 x good morning
Work:
1a: 4 x 40 pushups (60 sec sumo squat stretch in between each set)
2a: 3 x 25 bent over row
3a: 3 x 30 wide stance pushup
3b: 3 x 10 strict military press
4a: 3 x 30 hammer curl
4b: 3 x 20 strict military pushup
Durability:
100 x straight leg situp
Notes:
Daily Reading: Exodus 17-20
Overall not a great session. Poor nutrition on Sunday and Monday caught up with me. Note to self that mass quantities of milk affect my running in a negative way. I was under hydrated today as well and just did not have a lot of energy. Some of this way be lingering affects from Saturdays 16 mile run.
Monday, September 12, 2011
Monday: W12, M1
Training:
Warm Up:
1 mile run (in Vibrams, they are going to take a bit to get used to)
40 x goblet squat (35lb db)
40 x db swing (35lb db)
40 x good mornings (35lb db)
10 x tgu
Work:
1a: 4x20 squat (60 sec rest, 35lb db's)
2a: 4x30 stationary lunges (45 sec rest, 20lb vest)
3a: 3x25 RDL (45 sec rest, 20 lb vest, 35lb db's)
4 rounds for time: 3:17
10 x db swing
10 x burpee
Durability:
3 x 25 calf raises (30 sec rest)
2 x 50 russian twists (35lb db)
2 x 50 leg levers
1 mile run (in Vibrams)
Notes:
Reading: Exodus 13-16
Good workout today. Legs are fine after the 16 mile run Saturday. I am planning on doing a medium distance run tomorrow and Thursday then an 18 mile run on the weekend. Legs and hips felt strong which I was very pleased with. The hinge movements in the warm up have been paying off and I believe have helped aid in recovery by loosening up my hips and hamstrings.
Warm Up:
1 mile run (in Vibrams, they are going to take a bit to get used to)
40 x goblet squat (35lb db)
40 x db swing (35lb db)
40 x good mornings (35lb db)
10 x tgu
Work:
1a: 4x20 squat (60 sec rest, 35lb db's)
2a: 4x30 stationary lunges (45 sec rest, 20lb vest)
3a: 3x25 RDL (45 sec rest, 20 lb vest, 35lb db's)
4 rounds for time: 3:17
10 x db swing
10 x burpee
Durability:
3 x 25 calf raises (30 sec rest)
2 x 50 russian twists (35lb db)
2 x 50 leg levers
1 mile run (in Vibrams)
Notes:
Reading: Exodus 13-16
Good workout today. Legs are fine after the 16 mile run Saturday. I am planning on doing a medium distance run tomorrow and Thursday then an 18 mile run on the weekend. Legs and hips felt strong which I was very pleased with. The hinge movements in the warm up have been paying off and I believe have helped aid in recovery by loosening up my hips and hamstrings.
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
Saturday, September 10, 2011
Saturday: W11, M1
Training:
Morning:
16 mile run (longest run to date)
Long active stretch and mobility
Afternoon:
4 x 15 dh chin-ups
Notes:
Ran at an easy pace. Around mile 13 the bottoms of my feet became sore, no pain, just soreness. Re-fueled with peanut butter and nutella post run and ate a sandwich 3 hours later and felt fine. Very pleased with the run and the progress I have made overall in my training.
Morning:
16 mile run (longest run to date)
Long active stretch and mobility
Afternoon:
4 x 15 dh chin-ups
Notes:
Ran at an easy pace. Around mile 13 the bottoms of my feet became sore, no pain, just soreness. Re-fueled with peanut butter and nutella post run and ate a sandwich 3 hours later and felt fine. Very pleased with the run and the progress I have made overall in my training.
Friday: W11, M1
Training: Rest and Recovery
Notes:
Daily Reading: Exodus 1-4
Took a rest day to gear up for a long run tmrw.
Notes:
Daily Reading: Exodus 1-4
Took a rest day to gear up for a long run tmrw.
Friday, September 9, 2011
Thursday: W11, M1
Training: Full, Circuits
Baseline: using 35lb db
35 x goblet squat
35 x swings
35 x good mornings
10 x tgu
Work:
4 rounds AFAP:
30 x step-ups (2 35lb db's)
30 x military pushups
30 x lunges
3 rounds:
7 x thrusters (35lb db's)
14 x 1 leg RDL (7 each leg, 35lb db's)
14 x bent over row (35lb db's)
2 rounds:
30 x hammer curl (15 each arm, 35lb dbs)
12 x skull crushers (35lb db's)
50 x superman back extensions
Endurance:
7.5 mile run
Durability:
Active Stretch/mobility work on calves, Achilles and ankles
Notes:
Reading: Acts 25-28
Good workout today, took 20 min or so to get my legs loosened up in the run. Hilly course, including 1 mile on hilly trails.
Baseline: using 35lb db
35 x goblet squat
35 x swings
35 x good mornings
10 x tgu
Work:
4 rounds AFAP:
30 x step-ups (2 35lb db's)
30 x military pushups
30 x lunges
3 rounds:
7 x thrusters (35lb db's)
14 x 1 leg RDL (7 each leg, 35lb db's)
14 x bent over row (35lb db's)
2 rounds:
30 x hammer curl (15 each arm, 35lb dbs)
12 x skull crushers (35lb db's)
50 x superman back extensions
Endurance:
7.5 mile run
Durability:
Active Stretch/mobility work on calves, Achilles and ankles
Notes:
Reading: Acts 25-28
Good workout today, took 20 min or so to get my legs loosened up in the run. Hilly course, including 1 mile on hilly trails.
Thursday, September 8, 2011
Wednesday: W11, M1
Training: Upper
1a) 4 x 40 pushups (1 min rest)
2a) 4 x 25 bent over row (45 sec rest)
3a) 4 x 30 wide pushups (30 sec rest)
4a) 4 x 10 strict military press (30 sec rest)
5a) 3 x 10 hammer curls
5b 3 x 10 dips
6a) 3 x 25 weighted overhead crunches
6b) 3 x 25 4 count flutter kicks
Notes:
Reading: Acts 21-24
Ran short of time today so did an upper body split. Schedule has been pretty hectic as of late.
1a) 4 x 40 pushups (1 min rest)
2a) 4 x 25 bent over row (45 sec rest)
3a) 4 x 30 wide pushups (30 sec rest)
4a) 4 x 10 strict military press (30 sec rest)
5a) 3 x 10 hammer curls
5b 3 x 10 dips
6a) 3 x 25 weighted overhead crunches
6b) 3 x 25 4 count flutter kicks
Notes:
Reading: Acts 21-24
Ran short of time today so did an upper body split. Schedule has been pretty hectic as of late.
Tuesday, September 6, 2011
Tuesday, W11, M1
Training: Lower
Evening:
1a) 4.2 mile run (moderate pace)
2a) 4 x 20 squat (using 2 35lb db's, 60 sec rest)
3a) 4 x 30 stationary lunge (20lb vest, 60 sec rest)
4a) 3 x 20 RDL (wearing 20lb vest and using 2 35lb db's, 45 sec rest)
5a) 3 x 20 goblet squat (35lb db, 45 sec rest)
6a) 3 x 20 calf raises (2 35lb db's)
7a) 20 x leg levers
7b) 20 x superman back extension
7c) 10 x military pushups (ctd)
Notes:
Daily Reading: Acts 17-20
Good workout today. Hunted all weekend so did not get workouts in.
Evening:
1a) 4.2 mile run (moderate pace)
2a) 4 x 20 squat (using 2 35lb db's, 60 sec rest)
3a) 4 x 30 stationary lunge (20lb vest, 60 sec rest)
4a) 3 x 20 RDL (wearing 20lb vest and using 2 35lb db's, 45 sec rest)
5a) 3 x 20 goblet squat (35lb db, 45 sec rest)
6a) 3 x 20 calf raises (2 35lb db's)
7a) 20 x leg levers
7b) 20 x superman back extension
7c) 10 x military pushups (ctd)
Notes:
Daily Reading: Acts 17-20
Good workout today. Hunted all weekend so did not get workouts in.
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
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