dec 27th:
hill run warm up to granite rock trail, WOW up there
(15 min warm up)
+
5 hill repeats above community center
45,42,42,40,39 sec up @ 90-95%
2:45 rest at bottom
+
(light run cool down + pool dip)
dec 28th:
A. power clean and push jerk - 3x3 - built to 155# x 3
B. SA DB OH lunges - 22 steps - 40,45,50#
C. back ext's/FLR on rings/DU's
D. man maker rows - rhomboid work
dec 29th:
4 min @ VO2 max pace
4 min rest off treadmill x 4
(on woodway, changes gait a bit as seen on video)
went to track, closed till Jan 3rd, darn
Thursday, December 29, 2011
Monday, December 26, 2011
dec 18-26th, 2011
dec 18th - off
dec 19th:
Ran some accels around KAtz's place
dec 20th:
1 min @ 97%
rest 1 min x 5
(started to feel L calf so called it; felt good breathing)
@ North SIght park
then some turns @ 95% effort
+
15 min light run home
dec 21st:
A. HPC - built to 115# x 3
B. DB split squat - 4/leg x 3; rest 45 sec
C. SL RDL - 5-8/leg x 3; rest 45 sec
D. SA DB PRess - 4-5/arm x 4; rest 1 min
E. Sit Ups
dec 22nd:
2 mile warm up
+
2 sets of 3 accels across soccer grass - 31,30,29, rest, 29,28,29
rest 2:30; rest 5 min b/t blocks of 3
(averaged 30-32 sec previously, knew i was faster this time)
+
2 mile run cool down
dec 23rd:
A. power clean x 1/push jerk x 1 - built to 145#
B. SA OH walking lunges - 20 steps; rest 1 min x 3 (35,40,45#)
C. ball throws, GHD Sit ups, SL KB DL
dec 24th:
Run in back country up to sunset trail
took approx 55 min to get there; then 50 ish to get back
left at 12:02 pm, arrived at 1:49 pm - epic run
started bonking at 1:25 in to run on way back, little loose in eyesight so just geared down
downhill little tough on legs, iced in pool after for 10 min
food after was lots but gave me tummy ache - so need food on run as well as only PWO liquid after, then real meal 45 min later after that
was awesome though, pic attached
dec 25th - 0ff
dec 26th:
A. HPS x 3/OHS x 1 - built to 105#
B. 20 push ups/10 swings 53/Run 20-30 sec; rest 1 min x 3
C. 5 GH raises/10 GH sit ups/30 DU's x 3
dec 19th:
Ran some accels around KAtz's place
dec 20th:
1 min @ 97%
rest 1 min x 5
(started to feel L calf so called it; felt good breathing)
@ North SIght park
then some turns @ 95% effort
+
15 min light run home
dec 21st:
A. HPC - built to 115# x 3
B. DB split squat - 4/leg x 3; rest 45 sec
C. SL RDL - 5-8/leg x 3; rest 45 sec
D. SA DB PRess - 4-5/arm x 4; rest 1 min
E. Sit Ups
dec 22nd:
2 mile warm up
+
2 sets of 3 accels across soccer grass - 31,30,29, rest, 29,28,29
rest 2:30; rest 5 min b/t blocks of 3
(averaged 30-32 sec previously, knew i was faster this time)
+
2 mile run cool down
dec 23rd:
A. power clean x 1/push jerk x 1 - built to 145#
B. SA OH walking lunges - 20 steps; rest 1 min x 3 (35,40,45#)
C. ball throws, GHD Sit ups, SL KB DL
dec 24th:
Run in back country up to sunset trail
took approx 55 min to get there; then 50 ish to get back
left at 12:02 pm, arrived at 1:49 pm - epic run
started bonking at 1:25 in to run on way back, little loose in eyesight so just geared down
downhill little tough on legs, iced in pool after for 10 min
food after was lots but gave me tummy ache - so need food on run as well as only PWO liquid after, then real meal 45 min later after that
was awesome though, pic attached
dec 25th - 0ff
dec 26th:
A. HPS x 3/OHS x 1 - built to 105#
B. 20 push ups/10 swings 53/Run 20-30 sec; rest 1 min x 3
C. 5 GH raises/10 GH sit ups/30 DU's x 3
Monday, December 19, 2011
dec 17, 19, 2011
dec 17th:
no warm up
Ran 50 min total out into the bakc country from the new house
took trail to Taelsin lookout, then old Jeep trail till i could see other side of Phx, then headed back as watch was saying 25 min, and wanted a good time for turnaround as Leighanne needed me back for noon to take Chloe down to condo for her last nap there :)
then at condo did:
row 500 m
amrap push ups x 3
(35,19,12 push ups, was 30,12,7 last time i think)
pissing red pee after, think it was just the body inflammation and a moderate run + the row workout, def no other signs of rhabdo, all good afterwards...oh well...
dec 19th:
10 min light run warm up
+
some mobility
then..
6 x approx 400 m @
rest 1 min
(tried a 7th and stopped due to outside of L calf feeling a little tight)
then did 3 accels for 10-15 sec on sand
then 15 min light run cool down
+
stretching
no warm up
Ran 50 min total out into the bakc country from the new house
took trail to Taelsin lookout, then old Jeep trail till i could see other side of Phx, then headed back as watch was saying 25 min, and wanted a good time for turnaround as Leighanne needed me back for noon to take Chloe down to condo for her last nap there :)
then at condo did:
row 500 m
amrap push ups x 3
(35,19,12 push ups, was 30,12,7 last time i think)
pissing red pee after, think it was just the body inflammation and a moderate run + the row workout, def no other signs of rhabdo, all good afterwards...oh well...
dec 19th:
10 min light run warm up
+
some mobility
then..
6 x approx 400 m @
rest 1 min
(tried a 7th and stopped due to outside of L calf feeling a little tight)
then did 3 accels for 10-15 sec on sand
then 15 min light run cool down
+
stretching
Saturday, December 17, 2011
dec 16, 2011
still blowing red phelgm out through nose...been a while now...not a huge limiter just a pain in the ass except last night sleep was off b/c of sinus pain...
so did 6 x 30 sec @ best 400 m pace; walk rest 4 min
then 15 min run to Whole Foods
(bike 25 min to work and 30 min to get home due to wind)
so did 6 x 30 sec @ best 400 m pace; walk rest 4 min
then 15 min run to Whole Foods
(bike 25 min to work and 30 min to get home due to wind)
Thursday, December 15, 2011
dec 15, 2011
woke up and the bed was just so damn comfortable that i stayed in it till 6 AM, got Chloe up and biked to work at 7-7:25 AM
Move to 11 AM, and biked 9 miles to a meeting with Leighanne for the new house purchase (holy paper signings!), then biked back and along the way went into Horizon High School for some track work, then was told that I cannot run there, after only a 800 m warm up, so biked back to office, another 9 miles and called it...maybe tomorrow
a pic of the OPT Fitness Camp, near my home..
Move to 11 AM, and biked 9 miles to a meeting with Leighanne for the new house purchase (holy paper signings!), then biked back and along the way went into Horizon High School for some track work, then was told that I cannot run there, after only a 800 m warm up, so biked back to office, another 9 miles and called it...maybe tomorrow
a pic of the OPT Fitness Camp, near my home..
Wednesday, December 14, 2011
holy crap
...as in holy crap its been a while, its Dec 14th
things have been good overall
notes:
- got sick, went to San Fran for a day, trained hard, rested for OPT camp, getting better sickness wise
- did some runs in the preserve as well as more AM runs for wake ups, as well as a 90 min'er the other day which was nice to accomplish all under 140 bpm and solid form - 8 min/mile pace or so
over Dec here moving into facility as well as new home, will try to remain on here to update as needed
will include pics in here as well of new running routes and home
things have been good overall
notes:
- got sick, went to San Fran for a day, trained hard, rested for OPT camp, getting better sickness wise
- did some runs in the preserve as well as more AM runs for wake ups, as well as a 90 min'er the other day which was nice to accomplish all under 140 bpm and solid form - 8 min/mile pace or so
over Dec here moving into facility as well as new home, will try to remain on here to update as needed
will include pics in here as well of new running routes and home
Friday, December 2, 2011
nov 29th
back at it!
Sonoran Preserve RUN - ran the Bell trail up into the PAradise Trail into the Quartz trail then down Queens Wreath drive to the front gates and asked Leighanne to pick me up, ran for 75-80 min ish, trail was so nice at good pace! went up into the Quartz TRail, that will be my friend over time for sure!, lvoe it up there
Nov 30th:
did a recovery run for 15-20 min THEN did a few hills at 35-40 sec @ 80%-85% with some tech form, then L calf started acting up again, then got a massage in the afternoon with Ed and helped it out...not best yet though
Dec 1st:
off
Dec 2nd:
recovery run
did a good warm up, then 24 min easy, L calf started getting a little tight towards end, not bad though, then did a upper and core circuit for 15 min - then stretching for 15 min - good session
Sonoran Preserve RUN - ran the Bell trail up into the PAradise Trail into the Quartz trail then down Queens Wreath drive to the front gates and asked Leighanne to pick me up, ran for 75-80 min ish, trail was so nice at good pace! went up into the Quartz TRail, that will be my friend over time for sure!, lvoe it up there
Nov 30th:
did a recovery run for 15-20 min THEN did a few hills at 35-40 sec @ 80%-85% with some tech form, then L calf started acting up again, then got a massage in the afternoon with Ed and helped it out...not best yet though
Dec 1st:
off
Dec 2nd:
recovery run
did a good warm up, then 24 min easy, L calf started getting a little tight towards end, not bad though, then did a upper and core circuit for 15 min - then stretching for 15 min - good session
nov 25, 2011
was supposed to be a speed run but ran home from cert in the rain
like 20-25 min, then went outside and did some speed efforts but was not into it and held off...
then on the 26th, Ross and I hooked up on a grass pitch track...did a 20 min before hand run and then 6 x 150 m ish on the grass track...L calf at end was little tight, then did 25 min easy on Ainslie again in NB minimus shoes, bad idea as i was done after that, but good run none the less
on the 27th, after cert i ran easy through a waterlands area there for 25-30 min but felt tired, but was ok to flush some shit out, then went to movie and dinner with Ross and Joelle...and ate some shit...
on the 28th AM in Australia, went to the AIS and did some bath hot/cold flush as well as some mobility work upstairs while watching the female VIS vs the AIS team in water polo, cool shit!
left on the 28th in the AM in AUS and arrived at 3 pm home on the 28th - done!
like 20-25 min, then went outside and did some speed efforts but was not into it and held off...
then on the 26th, Ross and I hooked up on a grass pitch track...did a 20 min before hand run and then 6 x 150 m ish on the grass track...L calf at end was little tight, then did 25 min easy on Ainslie again in NB minimus shoes, bad idea as i was done after that, but good run none the less
on the 27th, after cert i ran easy through a waterlands area there for 25-30 min but felt tired, but was ok to flush some shit out, then went to movie and dinner with Ross and Joelle...and ate some shit...
on the 28th AM in Australia, went to the AIS and did some bath hot/cold flush as well as some mobility work upstairs while watching the female VIS vs the AIS team in water polo, cool shit!
left on the 28th in the AM in AUS and arrived at 3 pm home on the 28th - done!
Wednesday, November 23, 2011
nov 24, 2011
d-rom at car
Ross Blake and I ran around Mount Ainsley in Canberra - AWESOME trail!
recovery run, chatted whole time, good pace
went off course a bit and a bit over the time with 65 min running but was REAL nice run
kept at 7-8 min/mile pace - kept good form whole time and good breathing
downhill was tough, need to get into the Preserve when i get back for some hills up and down practice!
depleted after, had good GF burger at eatery with Ross
food today:
1. 2 eggs, 1 sausage, 2 pcs bacon, 2 pcs GF toast, mushrooms, PB and jam on toast, coffee
2. GF burger with fries, bison mozza on burger - yum, diet coke, water
3. tonight? unknown as i write this...not that hungry right now
this week is building up to be the best and toughest week of running thus far
LOVE the terrain over here!
Ross Blake and I ran around Mount Ainsley in Canberra - AWESOME trail!
recovery run, chatted whole time, good pace
went off course a bit and a bit over the time with 65 min running but was REAL nice run
kept at 7-8 min/mile pace - kept good form whole time and good breathing
downhill was tough, need to get into the Preserve when i get back for some hills up and down practice!
depleted after, had good GF burger at eatery with Ross
food today:
1. 2 eggs, 1 sausage, 2 pcs bacon, 2 pcs GF toast, mushrooms, PB and jam on toast, coffee
2. GF burger with fries, bison mozza on burger - yum, diet coke, water
3. tonight? unknown as i write this...not that hungry right now
this week is building up to be the best and toughest week of running thus far
LOVE the terrain over here!
nov 23, 2011
with Ross Blake - ran around Canberra lake loop
did d-rom and warm up at Ross's place, then ran to lake
then...
5 x 3 min @ 90% max Vo2 pace, few sets little harder
1-2 min rest light run b/t sets
then run back
Ross held a hot pace for the last set for 1 min, then was able to get into gear and hold it, happy with that!
also played a little shouldering when running, good to get used to that as well as changing pace with others around on the bridge and on running/bike track...good stuff...then awesome supper at Ross's place, parsnips, sweet pot, mince meat, avocadoes...yum
food this day:
1. 2 eggs, 2 pcs GF bread with PB and jam, 1 sausage, 1/2 cup mushrooms, 2 pcs Can bacon, coffee
2. pumpkin, onions, chicken, revive bar, tea
3. parsnips, carrots, sweet pot, mince meat, avocadoes, chocolate, chips
did d-rom and warm up at Ross's place, then ran to lake
then...
5 x 3 min @ 90% max Vo2 pace, few sets little harder
1-2 min rest light run b/t sets
then run back
Ross held a hot pace for the last set for 1 min, then was able to get into gear and hold it, happy with that!
also played a little shouldering when running, good to get used to that as well as changing pace with others around on the bridge and on running/bike track...good stuff...then awesome supper at Ross's place, parsnips, sweet pot, mince meat, avocadoes...yum
food this day:
1. 2 eggs, 2 pcs GF bread with PB and jam, 1 sausage, 1/2 cup mushrooms, 2 pcs Can bacon, coffee
2. pumpkin, onions, chicken, revive bar, tea
3. parsnips, carrots, sweet pot, mince meat, avocadoes, chocolate, chips
Tuesday, November 22, 2011
nov 22, 2011
15 min d-rom in hotel
+
10 min light run in rainy Canberra
+
some accels on street, then found a cricket field
ironically a 400 m loop is around the cricket pitch - who knew
anyhow, did approx 1:00-1:05 per set, 3 min rest x 8
almost shit my pants after set 3, so had to bail and allow # 2 to happen, lost a shirt b/c of it
then 5 sets later and barely made it to set 8 where i pulled up from fatigue on 40 sec into set 8
rainy but good run, guts beat up from that one, first lactate shit like that for a long while, the heavy breathing, grunting after each set, etc...
tough stuff but good training
+
10 min light run cool down
+
10 min light run in rainy Canberra
+
some accels on street, then found a cricket field
ironically a 400 m loop is around the cricket pitch - who knew
anyhow, did approx 1:00-1:05 per set, 3 min rest x 8
almost shit my pants after set 3, so had to bail and allow # 2 to happen, lost a shirt b/c of it
then 5 sets later and barely made it to set 8 where i pulled up from fatigue on 40 sec into set 8
rainy but good run, guts beat up from that one, first lactate shit like that for a long while, the heavy breathing, grunting after each set, etc...
tough stuff but good training
+
10 min light run cool down
Sunday, November 20, 2011
nov 19/20
nov 19th:
warm up in hotel room
+
Ran 40 min @ recovery pace
was hot as hell, ran up and down the gold coast, 15-20 min in could feel the blood starting to boil up...still good sweat run, but took 30-45 min to cool down
nov 20th:
d-rom and warm up in hotel room
then...
d-rom and accels with NB shoes on
crowds were everywhere and running path was packed, was unsure of what to do
came back in and put on the kinvaras, left to go back out, ran south for a few minutes at a time at a race pace (3200 m)...then stopped, stretched for a bit and relaxed in the shade, then hammered it back to hotel - 9:45 - kept high pace, prob could have gone 1-2% harder but good test for breathing and form when tired..
then little cool down run and called it
nov 21st:
off - now sitting in hotel room, looking out over surfers paradise, awaiting the trip to Canberra for the certs i'm doing down there
warm up in hotel room
+
Ran 40 min @ recovery pace
was hot as hell, ran up and down the gold coast, 15-20 min in could feel the blood starting to boil up...still good sweat run, but took 30-45 min to cool down
nov 20th:
d-rom and warm up in hotel room
then...
d-rom and accels with NB shoes on
crowds were everywhere and running path was packed, was unsure of what to do
came back in and put on the kinvaras, left to go back out, ran south for a few minutes at a time at a race pace (3200 m)...then stopped, stretched for a bit and relaxed in the shade, then hammered it back to hotel - 9:45 - kept high pace, prob could have gone 1-2% harder but good test for breathing and form when tired..
then little cool down run and called it
nov 21st:
off - now sitting in hotel room, looking out over surfers paradise, awaiting the trip to Canberra for the certs i'm doing down there
Thursday, November 17, 2011
nov 18, 2011
5 min light run warm up
+
AB's + accels + high knees + lateral work + accels longer
then...
51 sec @ 800 m pace
walk rest 3 min x 3
(5 min rest) x 2
all sets felt good pace, last 10 sec of set 3 and 6 tougher but great run
then...
4 x 200 m easy on beach strengthening feet, calves, then walked back to QT hotel
(Surfers PAradise, QLD)
+
AB's + accels + high knees + lateral work + accels longer
then...
51 sec @ 800 m pace
walk rest 3 min x 3
(5 min rest) x 2
all sets felt good pace, last 10 sec of set 3 and 6 tougher but great run
then...
4 x 200 m easy on beach strengthening feet, calves, then walked back to QT hotel
(Surfers PAradise, QLD)
Wednesday, November 16, 2011
nov 15-17?, 2011
nov 15th in AZ:
went to the store and bought another pair of Kinvaras blue this time; then ran back in them; then did some high knee drills then called it - calves were tight as warm up was poor and short and was too long before i started the wod - like 12:40 pm...and knew i had an IV at 2:40..anyhow, then caught a plane that night and ended up writing this....
(enter twilight zone)
on nov 17th in Gold Coast, Queenland, AUS...did a 65 min easy long run on the beach side today here, was hot and humid, kept her easy, felt nice in the breeze but when none it was HOT...good training though
notes:
Need badly to do a real good warm up now that the runnning is faster on fast days and longer on long days and more volume as i get better at it, stupid to miss the hil day
- next hill day i'm going to do stairs at a stadium for sure, as its bummin me out that i cannot do any when its called for in AZ, when here i'll hit it up next week hopefully, tomorrow is special endurance workout 1 - will see how she goes, will recover well tonight an stretch and keep mobile now
OUT!
went to the store and bought another pair of Kinvaras blue this time; then ran back in them; then did some high knee drills then called it - calves were tight as warm up was poor and short and was too long before i started the wod - like 12:40 pm...and knew i had an IV at 2:40..anyhow, then caught a plane that night and ended up writing this....
(enter twilight zone)
on nov 17th in Gold Coast, Queenland, AUS...did a 65 min easy long run on the beach side today here, was hot and humid, kept her easy, felt nice in the breeze but when none it was HOT...good training though
notes:
Need badly to do a real good warm up now that the runnning is faster on fast days and longer on long days and more volume as i get better at it, stupid to miss the hil day
- next hill day i'm going to do stairs at a stadium for sure, as its bummin me out that i cannot do any when its called for in AZ, when here i'll hit it up next week hopefully, tomorrow is special endurance workout 1 - will see how she goes, will recover well tonight an stretch and keep mobile now
OUT!
Saturday, November 12, 2011
nov 11-12, 2011
nov 11th:
noon time at CCP level 2 course
d-rom at CF 480
+
10 min run to soccer pitch
then...
6 laps of track in 3:51-3:59/lap - on map says 800 m so that is a 8 min/mile pace, but seemed more like a 7-7.5 min/mile pace, anyhow it was a recovery run so fine..
then..
10 min run back to CF 480
PWO was light, affected sprint work on Nov 12th, PWO was burger and carrots and cukes and mayo/mustard - MAYBE 15-20 g carbs in there + tea, then some sugars at PM but was not enough - good learning that post recovery runs i need liquid carbs, then meal...
nov 12th:
10-15 min run to Kierland Park - noon time at CCP level 2 PD
then..
30 m sprints - not all out, did not feel that pop in there and warm up was not long enough and aggressive enough - need AT LEAST a 45-60 min warm up for this one and did not do it so did...
6 x 30 m @ 85-95% on grass, rest 4 min
then..
run home -pace back to hotel was superb, with NB shes (lighter) and higher turnover my output is far better per that pace than months ago...
rest on NOv 13th, then mon Vo2 MAx training
noon time at CCP level 2 course
d-rom at CF 480
+
10 min run to soccer pitch
then...
6 laps of track in 3:51-3:59/lap - on map says 800 m so that is a 8 min/mile pace, but seemed more like a 7-7.5 min/mile pace, anyhow it was a recovery run so fine..
then..
10 min run back to CF 480
PWO was light, affected sprint work on Nov 12th, PWO was burger and carrots and cukes and mayo/mustard - MAYBE 15-20 g carbs in there + tea, then some sugars at PM but was not enough - good learning that post recovery runs i need liquid carbs, then meal...
nov 12th:
10-15 min run to Kierland Park - noon time at CCP level 2 PD
then..
30 m sprints - not all out, did not feel that pop in there and warm up was not long enough and aggressive enough - need AT LEAST a 45-60 min warm up for this one and did not do it so did...
6 x 30 m @ 85-95% on grass, rest 4 min
then..
run home -pace back to hotel was superb, with NB shes (lighter) and higher turnover my output is far better per that pace than months ago...
rest on NOv 13th, then mon Vo2 MAx training
Thursday, November 10, 2011
nov 12, 2011
1K jog warm up
+
d-rom drills for 10 min
+
some stride outs 2-3 x
+
25 sec @ 80%
then...
6 x 22 sec @ 97-100% speed
walk rest 4 min b/t sets
+
15 min easy run cool down
then afternoon EWOT training with the docs, will see if this feels any different tomorrow
back on track now on the schedule, recovery run tomorrow, then speed work on sat, rest on sunday, then back on this schedule:
VO2 max run on Monday to start week, then going to Aus next week
exciting!
+
d-rom drills for 10 min
+
some stride outs 2-3 x
+
25 sec @ 80%
then...
6 x 22 sec @ 97-100% speed
walk rest 4 min b/t sets
+
15 min easy run cool down
then afternoon EWOT training with the docs, will see if this feels any different tomorrow
back on track now on the schedule, recovery run tomorrow, then speed work on sat, rest on sunday, then back on this schedule:
exciting!
nov 9, 2011
Was correct in that the legs and hips were a little tired from the trip and workout on Chicago so...
warmed up d-rom for 15-20 min
then did some high knee drills - 20m , rest 1 min x 4
then...did 25-30 min easy run
then...some b-ball cool down
good workout, properly timed for today...good choice!
warmed up d-rom for 15-20 min
then did some high knee drills - 20m , rest 1 min x 4
then...did 25-30 min easy run
then...some b-ball cool down
good workout, properly timed for today...good choice!
Tuesday, November 8, 2011
nov 8, 2011
in Chicago for a few hours with Cal
at WCCF:
5 RFT
5 burpees
10 KBS - 1.5 pd
15 DU's (3:58)
rest 4 min
AMRAP Cals on Airdyne in 4 min
rest 4 min
AMRAP rds in 4 min:
farmers walk - 1.5 pd/h
bear crawl
rest 4 min
AMRAP rds in 4 min:
5 toes to bar
20 lunges
will be quite sore tomorrow, last time i did some training was a LONG time ago!
at WCCF:
5 RFT
5 burpees
10 KBS - 1.5 pd
15 DU's (3:58)
rest 4 min
AMRAP Cals on Airdyne in 4 min
rest 4 min
AMRAP rds in 4 min:
farmers walk - 1.5 pd/h
bear crawl
rest 4 min
AMRAP rds in 4 min:
5 toes to bar
20 lunges
will be quite sore tomorrow, last time i did some training was a LONG time ago!
nov 7, 2011
race pace efforts
(race on schedule, but monday at noon, no track, so decided to just go out and run hard for a bit, see how it feels and close it down)
did 2 harder efforts over to FLW from Raintree, then over 92nd and NTPP intersection, then 2 tough repeats back, then one hard 3:11 speed run to Raintree - total working time prob 8-10 min or so, good workout, feel like the speed is coming...
(race on schedule, but monday at noon, no track, so decided to just go out and run hard for a bit, see how it feels and close it down)
did 2 harder efforts over to FLW from Raintree, then over 92nd and NTPP intersection, then 2 tough repeats back, then one hard 3:11 speed run to Raintree - total working time prob 8-10 min or so, good workout, feel like the speed is coming...
Sunday, November 6, 2011
nov 6, 2011
little walk light run warm up
+
d-rom at start of gate of park
then..
GAteway Loop Trail - sonoran preserve - approx 4.5 miles - 39 min
(600 ft elevation gain, top was 2375 ft, began at 104th St entrance)
- up was OK, breathing different as the terrain and pacing was varied, good to have though, then down little rough on knees/shins but at bottom was all good...)
pace superb to finish at 104th area..then home was fine
NICE day, wonderful scene up there!
will take pics next time...
+
d-rom at start of gate of park
then..
 |
| gateway loop - sonoran preserve |
(600 ft elevation gain, top was 2375 ft, began at 104th St entrance)
- up was OK, breathing different as the terrain and pacing was varied, good to have though, then down little rough on knees/shins but at bottom was all good...)
pace superb to finish at 104th area..then home was fine
NICE day, wonderful scene up there!
will take pics next time...
Saturday, November 5, 2011
nov 5, 2011
1.5 mile warm up and d-rom work
then...
25 sec @ 400 m pace
walk rest 6 min x 6
then...
bike home
felt good to open up
less weights on hips is allowing the "pop" to be there
great turnover, the speed is there, was on grass and felt fast
on soccer pitch on princess while soccer was going on, love that sport, good area for me to be in
looking forward to this workout on a track next to see the 200 splits...
then...
25 sec @ 400 m pace
walk rest 6 min x 6
then...
bike home
felt good to open up
less weights on hips is allowing the "pop" to be there
great turnover, the speed is there, was on grass and felt fast
on soccer pitch on princess while soccer was going on, love that sport, good area for me to be in
looking forward to this workout on a track next to see the 200 splits...
Thursday, November 3, 2011
nov1-3, 2011
nov 1st:
20 min drom and bball warm up
+
4 min @ Z1
4 min @ VO2 max
4 min @ Z1
3:20 @ VO2 Max
3:20 @ Z1
2:40 @ VO2 Max
2:40 @ Z1
2:00 @ VO2 Max
2:00 @ Z1
1:20 @ VO2 Max
1:20 @ Z1
:40 @ VO2 Max
4 min @ Z1
(pace prob 5:30 mile pace - worked on slight lean, foot placement and contolled breathing; pace bit high on # 2 so did CDO for last few sets and went well)
Total working time - 14 min
nov 2nd:
Bike 25 min @ Z1
+
15 min drom and run warm up
+
30 sec-32 sec uphill surges - high knees, drive through glutes with full leg ext
2 min walk down
2 min run easy x 6
+
25 min bike @ Z2-3 back home
nov 3rd:
65 min @ 155-164 bpm
8.5 min/mile is right pace based on the long runs so happy with that!
felt great, love running in the sun!
20 min drom and bball warm up
+
4 min @ Z1
4 min @ VO2 max
4 min @ Z1
3:20 @ VO2 Max
3:20 @ Z1
2:40 @ VO2 Max
2:40 @ Z1
2:00 @ VO2 Max
2:00 @ Z1
1:20 @ VO2 Max
1:20 @ Z1
:40 @ VO2 Max
4 min @ Z1
(pace prob 5:30 mile pace - worked on slight lean, foot placement and contolled breathing; pace bit high on # 2 so did CDO for last few sets and went well)
Total working time - 14 min
nov 2nd:
Bike 25 min @ Z1
+
15 min drom and run warm up
+
30 sec-32 sec uphill surges - high knees, drive through glutes with full leg ext
2 min walk down
2 min run easy x 6
+
25 min bike @ Z2-3 back home
nov 3rd:
65 min @ 155-164 bpm
felt great, love running in the sun!
Saturday, October 29, 2011
oct 27, 2011
AM:
swam 1K!!!!
albeit, each 25 m lap was paced and took 30+ min but i did it.
loved it, completion was nice as swimming was always an issue for me b/c as a kid i hated swimming in cold water in the rec centre, but loved the workout from it; now am doing it on my own terms and love it; as i went faster and breathed IN less, it became more efficient, how about that; i was making my self hypoxic b/c of tryin to take in more air than was needed...funny stuff
(goal is 1K in 25 min next!) - i.e. 200 m per 5 min = 8 laps in 5 min = 100 m in 2:30 = over and back in 1:15...hmmmm, lets go for 27 min as goal :)
PM:
Ran at track in Scottsdale and was not feeling it, just did some tech work
been feeling sick lately since i got back from Orlando and pushed through, now down and out with cold and coughing for a few days, will start back ON Oct 31st with some speed work thrown in, and only running per day, no swim training and no weight training for a bit until i get the technique down on what is needed in the runs - like this:
adapted from Scott Christiensen track training program
had a looksie and like the format for where i am right now, blends well with the EST i propose in training as well as what my body is feeling right now; a step up seeing i can run mid day now!
nice!
swam 1K!!!!
albeit, each 25 m lap was paced and took 30+ min but i did it.
loved it, completion was nice as swimming was always an issue for me b/c as a kid i hated swimming in cold water in the rec centre, but loved the workout from it; now am doing it on my own terms and love it; as i went faster and breathed IN less, it became more efficient, how about that; i was making my self hypoxic b/c of tryin to take in more air than was needed...funny stuff
(goal is 1K in 25 min next!) - i.e. 200 m per 5 min = 8 laps in 5 min = 100 m in 2:30 = over and back in 1:15...hmmmm, lets go for 27 min as goal :)
PM:
Ran at track in Scottsdale and was not feeling it, just did some tech work
been feeling sick lately since i got back from Orlando and pushed through, now down and out with cold and coughing for a few days, will start back ON Oct 31st with some speed work thrown in, and only running per day, no swim training and no weight training for a bit until i get the technique down on what is needed in the runs - like this:
had a looksie and like the format for where i am right now, blends well with the EST i propose in training as well as what my body is feeling right now; a step up seeing i can run mid day now!
nice!
Wednesday, October 26, 2011
oct 26, 2011
9 AM:
Ran 1 min on, 20 sec off walking/jog x 5-7
rest walk 5 min
30/30 x 10
rest jog 5 min to finich
2nd time for Kinvaras, felt good
worked on forward torso, @ 3K pace for tempo work
1 PM @ Katz's:
Back Squat - 95,115,135,155,175 x 5
DB row/Chin Ups - 5 sets
+
SL Box Jumps - 5/leg x 3
+
Wall balls/sit ups/T2B practice
Ran 1 min on, 20 sec off walking/jog x 5-7
rest walk 5 min
30/30 x 10
rest jog 5 min to finich
2nd time for Kinvaras, felt good
worked on forward torso, @ 3K pace for tempo work
1 PM @ Katz's:
Back Squat - 95,115,135,155,175 x 5
DB row/Chin Ups - 5 sets
+
SL Box Jumps - 5/leg x 3
+
Wall balls/sit ups/T2B practice
Tuesday, October 25, 2011
oct 25, 2011
AM:
Swam 750m @ my pace - 25m laps, rest, repeat...nice AM
then biked to KAtz's - 20 min - legs felt a little tired on push
biking home yesterday was sweet - warm and refreshing but then felt tired in PM - little cold and not enough water in day!
10AM:
did 2 x run trials on video for review
pics included
- need more forward lean, higher knee drive
- got some drills from friends to work on as well
then....
10 sec @ 90-95%
walk rest x 10-15 sets
(first time felt good to open it up a little - got some serious work to do but when healthy my base is solid now for reps and sets of hard work when ready)
Swam 750m @ my pace - 25m laps, rest, repeat...nice AM
then biked to KAtz's - 20 min - legs felt a little tired on push
biking home yesterday was sweet - warm and refreshing but then felt tired in PM - little cold and not enough water in day!
10AM:
did 2 x run trials on video for review
pics included
- need more forward lean, higher knee drive
- got some drills from friends to work on as well
then....
10 sec @ 90-95%
walk rest x 10-15 sets
(first time felt good to open it up a little - got some serious work to do but when healthy my base is solid now for reps and sets of hard work when ready)
oct 24, 2011
AM:
wore the new shoes today - Kinvara 2's, love em
little tired from day prior and over abundance of dairt over past week has me little sick
not bad but little wheezy, unlcear, little better this AM - Oct 25th
Ran 35 min - over to leg, over to 94th, up bell and back home
Noon @ Katz's playhouse:
sport court fun warm up for 30 min
then..
TnG PC
6 swings
DU's rest x 3
+
farmer's walk
wore the new shoes today - Kinvara 2's, love em
little tired from day prior and over abundance of dairt over past week has me little sick
not bad but little wheezy, unlcear, little better this AM - Oct 25th
Ran 35 min - over to leg, over to 94th, up bell and back home
Noon @ Katz's playhouse:
sport court fun warm up for 30 min
then..
TnG PC
6 swings
DU's rest x 3
+
farmer's walk
Sunday, October 23, 2011
sun, oct 23, 2011
AM:
Swim 500 m
(prob fastest yet, woke up at 5:30 and hurried over)
will try to fit in a run today as well when kids asleep at noon
Swim 500 m
(prob fastest yet, woke up at 5:30 and hurried over)
will try to fit in a run today as well when kids asleep at noon
Saturday, October 22, 2011
oct 22, 2011
Oct 20th:
presented to NPE group and a bunch of my coaches; rested and did the job!
Oct 21st:
TReadmill Run in hotel workout room:
5 min walk,
15 min @ 80% - 3-4K there
rest 3 min stretching,
200 m @ 70%
200 m @ 90-95% increasing per 200 m from 8.5-10.0 mi/hr - 5.5 K there i think,
rest 2 min
5 min @Z1
(good session - worked on being tall on fast 200's; dehydrated after)
Oct 22nd:
drills with Tyler Barnes:
- A's are MUCH worse than B's - need hip speed drills
- lean from ankles forward more on tempo work
- tabata high knee leaning drills!
presented to NPE group and a bunch of my coaches; rested and did the job!
Oct 21st:
TReadmill Run in hotel workout room:
5 min walk,
15 min @ 80% - 3-4K there
rest 3 min stretching,
200 m @ 70%
200 m @ 90-95% increasing per 200 m from 8.5-10.0 mi/hr - 5.5 K there i think,
rest 2 min
5 min @Z1
(good session - worked on being tall on fast 200's; dehydrated after)
Oct 22nd:
drills with Tyler Barnes:
- A's are MUCH worse than B's - need hip speed drills
- lean from ankles forward more on tempo work
- tabata high knee leaning drills!
Wednesday, October 19, 2011
oct 19, 2011
did this section again, warmed up a little inside then jogged easy down with some DROM on the way
wore head lamp this AM for 1st time out here, was better able to judge where i was
did bottom to top in 11:33, was at -5% of top end
did this on aug 25 and did 15 min or so to do it before, goal is sub 10 min!...can do!
then 4 x 45 sec hill repeats on verbana lane, jog down
then 3 x 45 sec flat stride outs with high knee practice - good stuff, gotta remember to keep torso high and knee drive high
NOW-off to fly to Orlando
Tuesday, October 18, 2011
oct 18, 2011
AM:
750 m swim
(swam 500 m in 17 min with 25 m laps and again shorter breaks)
have to learn bilateral breathing for more efficiency
short hot tub, done
Noon @ Regenerate:
750 m swim
(swam 500 m in 17 min with 25 m laps and again shorter breaks)
have to learn bilateral breathing for more efficiency
short hot tub, done
Noon @ Regenerate:
Monday, October 17, 2011
mon, oct 17, 2011
 |
| AZ bobcat |
Tempo Work
over NTPP, down Legacy, over 94th where i saw my first AZ Bobcat - looking for a picture of it - had not tail, walked across the road, saw me coming and did not even flinch - then jumped up onto a brick wall - 4-5 ft high and was on the lookout - of course i kept running, a little harder, but kept running
up to Bell to NTPP and home
DId tempo intervals - first bunch were fine, then by Legacy onward (maybe downhill thing) started L calf and R hamstring/ITB tightness - not enough to stop but was there
Breathing and recovery at high pace was easy so it tells me the engine inside is there, just some tweaks needed on the outer surface
Noon - CF 480:
Sunday, October 16, 2011
oct 16, 2011
5:30-6:30 AM - beautiful AM
Ran down to a house we looked at yesterday in PowderHorn Ranch
felt good throughout, stayed tall and kept breath @ 1 every 3-4 steps, easy pace, can go couple of hours at that pace now
yesterday totals approx.
P-25+10+10+15+20+10=90g
C-30+25+15+20+15+10+15+10=140g
F?
Saturday, October 15, 2011
oct 15, 2011
AM:
up at 5 AM
- biked to pool, little warm up on deck then...
25 m x 26 - rest 20-30 sec b/t laps
I kind of like the fact that i go faster per lap and rest at end although over time 1K straight is a nice goal...
Food the other day in macros:
112 g P
108 g C
75 g F
approx - 1600 kcal
(the day before we had pizza at supper and i had lots so that might be something about that but have been trying to count my carbs in day as volume is higher)
yesterday carbs: - 25 + 20 + 13 + 36 + 5 + 25 + 10 = 134g - better, slept good as well
Run to come...
Went to Scottsdale Comm College TRack to run; nice track...way too f'in hot
did 2 x 400 in 1:24 and was burning up
the 400's felt like i was in mud...so left there, bought some running shorts at Runner Store in North Scottsdale and went home...
up at 5 AM
- biked to pool, little warm up on deck then...
25 m x 26 - rest 20-30 sec b/t laps
I kind of like the fact that i go faster per lap and rest at end although over time 1K straight is a nice goal...
Food the other day in macros:
112 g P
108 g C
75 g F
approx - 1600 kcal
(the day before we had pizza at supper and i had lots so that might be something about that but have been trying to count my carbs in day as volume is higher)
yesterday carbs: - 25 + 20 + 13 + 36 + 5 + 25 + 10 = 134g - better, slept good as well
Run to come...
Went to Scottsdale Comm College TRack to run; nice track...way too f'in hot
did 2 x 400 in 1:24 and was burning up
the 400's felt like i was in mud...so left there, bought some running shorts at Runner Store in North Scottsdale and went home...
Friday, October 14, 2011
oct 3-14, 2011
Oct 14, 2011
AM:
Run loops around paradise and McD Mtn Ranch community
up, over, little down, over, longer down, back up was the loop
about 5 min per loop, did 4-5x @ 80-90%
Noon:
CF 480
5 sets:
3 HSC - 145#
5 HSPU
Row 20 sec @ 95%
(103,104,107,110,114m)
+
muscle up, wall ball and FLR practice
Oct 13th:
AM
Swim 22 laps of 25 m free style
rest 20-45 sec at end, efficiency is coming!
Noon
soccer pitch on greenway/hayden
walk 1/2 pitch, then speed work for 1/2 pitch x 10
(about 10 sec per spurt)
rest 5 min
speed work full pitch - 70% 1st 1/2, 90% 2nd 1/2
(about 20-30 sec total work)
walk back x 3
- good speed session on technique
Oct 12th:
AM
Ran @ 9AM from Regenerate for 28:25
(down 90th, over 1 street, then down till I hit Cactus and back)
Noon
PC x 3/BP x 5
PC-135/155/175/195
BP - 135,155,175 x 5 x 3
+
AMRAP in 10 min:
7 toes to bar
7 ring push ups
7 KBS - 1.5 pd
(approx 10-12 rds)
Oct 11th:
AM
Swim 20+ laps @ pool
Noon @ regenerate:
1 min around bldg @ 90%
walk rest 90 sec x 6
+
Bike 5 min @ 85%
easy 2 min x 2
Oct 10th:
AM
Run brisk work in Balboa Park in San Diego - 30 min
Noon
Invictus
Clean and Jerk x 2
built to 205
+
4 rds:
12 PP - 95#
12 KBS - 1.5 pd
+ sit ups
Oct 8th/9th:
OPTathlon and BD Bash
Oct 7th:
AM
Run along San Diego harbour - 35 min or so
Noon @ Invictus
with CJ and Sean
Javorek Complex x 3 - 95#
(Row, PC, FS, Press) each x 5
+
Squat Clean Thruster x 3 x 3 - built to 135# x 3
+
strict chin up ladder - 1-3 x 6
Oct 6th
off - travel day
Oct 5th
AM
Swim 30-45 min @ easy pace free style
PM
Noon @ CF 480
FS x 5 x 3
+
Clean and Jerk x 3 x 3
+
toes to bar practice
Oct 4th
AM Swim 30 min free style broken sets
Noon
cross soccer pitch sprints
30-32 sec across
rest 2:30 x 5
all times 2
(rest 5 min b/t sets)
Oct 3rd:
monday AM:
Ran - unsure of distance but easy run around neighbourhood
Noon @ CF 480 - unknown?
AM:
Run loops around paradise and McD Mtn Ranch community
up, over, little down, over, longer down, back up was the loop
about 5 min per loop, did 4-5x @ 80-90%
Noon:
CF 480
5 sets:
3 HSC - 145#
5 HSPU
Row 20 sec @ 95%
(103,104,107,110,114m)
+
muscle up, wall ball and FLR practice
Oct 13th:
AM
Swim 22 laps of 25 m free style
rest 20-45 sec at end, efficiency is coming!
Noon
soccer pitch on greenway/hayden
walk 1/2 pitch, then speed work for 1/2 pitch x 10
(about 10 sec per spurt)
rest 5 min
speed work full pitch - 70% 1st 1/2, 90% 2nd 1/2
(about 20-30 sec total work)
walk back x 3
- good speed session on technique
Oct 12th:
AM
Ran @ 9AM from Regenerate for 28:25
(down 90th, over 1 street, then down till I hit Cactus and back)
Noon
PC x 3/BP x 5
PC-135/155/175/195
BP - 135,155,175 x 5 x 3
+
AMRAP in 10 min:
7 toes to bar
7 ring push ups
7 KBS - 1.5 pd
(approx 10-12 rds)
Oct 11th:
AM
Swim 20+ laps @ pool
Noon @ regenerate:
1 min around bldg @ 90%
walk rest 90 sec x 6
+
Bike 5 min @ 85%
easy 2 min x 2
Oct 10th:
AM
Run brisk work in Balboa Park in San Diego - 30 min
Noon
Invictus
Clean and Jerk x 2
built to 205
+
4 rds:
12 PP - 95#
12 KBS - 1.5 pd
+ sit ups
Oct 8th/9th:
OPTathlon and BD Bash
Oct 7th:
AM
Run along San Diego harbour - 35 min or so
Noon @ Invictus
with CJ and Sean
Javorek Complex x 3 - 95#
(Row, PC, FS, Press) each x 5
+
Squat Clean Thruster x 3 x 3 - built to 135# x 3
+
strict chin up ladder - 1-3 x 6
Oct 6th
off - travel day
Oct 5th
AM
Swim 30-45 min @ easy pace free style
PM
Noon @ CF 480
FS x 5 x 3
+
Clean and Jerk x 3 x 3
+
toes to bar practice
Oct 4th
AM Swim 30 min free style broken sets
Noon
cross soccer pitch sprints
30-32 sec across
rest 2:30 x 5
all times 2
(rest 5 min b/t sets)
Oct 3rd:
monday AM:
Ran - unsure of distance but easy run around neighbourhood
Noon @ CF 480 - unknown?
Sunday, October 2, 2011
oct 2, 2011
 | |
| This AM - 5.13 miles in 45 min - 9 min mile, should be an 7:45-8 min mile for long days; will change as i get used to that; I like the Sun longer run at nice pace; easy to get up, no rush needed - change this AM was up at 4:45, that made a difference in the prep time as by the time i took a crap, rolled out and moved around, it was 5:18; therefore still time to fit it in. |
http://www.youtube.com/watch?v=Dhf-BOy5lhU
Saturday, October 1, 2011
Oct 1, 2011
AM:
Up at 5:10 AM, then about 15-20 min of mobility work and ran down paradise lane (saw a Coyote - hair came up on my neck - good pre adrenaline push), then over 98th, down BEll, over 94th to Legacy, then to Village Center, then back home on NTPP - pace was sub VO2 Max - about 30-35 min I guess total - wind was really bad going up Legacy towards Village but kept pace lowered
Calves were fine, but i can tell they will be sore tomorrow if no recovery today...was thinking maybe i need some road shoes for the asphalt
thought i'd also post Nick Symmonds layout for a week:
"Monday:
* AM - Lifting with Coach Radcliff + 6×100 m strides. + 7 mile run
* PM - 4 mile easy shake out run
Tuesday:
* AM -Workout. (intervals on and off the track usually totaling 8-10k)
* PM - 30 minute lap swim
Wednesday:
* AM - Lifting with Coach Rad + 6×100m strides. + 7 mile run
* PM - 4 mile easy shake out run
Thursday:
* AM - Light Workout (hill repeats, fartleks, or 200m repeats)
* PM - 30 minute lap swim
Friday:
* AM -6 mile run
* PM - Hunting or fishing
Saturday
* AM -Workout (most weeks this is a 4-5 mile pace run)
Sunday
* AM -Long run (90 minutes or about 14 miles)"
Up at 5:10 AM, then about 15-20 min of mobility work and ran down paradise lane (saw a Coyote - hair came up on my neck - good pre adrenaline push), then over 98th, down BEll, over 94th to Legacy, then to Village Center, then back home on NTPP - pace was sub VO2 Max - about 30-35 min I guess total - wind was really bad going up Legacy towards Village but kept pace lowered
Calves were fine, but i can tell they will be sore tomorrow if no recovery today...was thinking maybe i need some road shoes for the asphalt
thought i'd also post Nick Symmonds layout for a week:
"Monday:
* AM - Lifting with Coach Radcliff + 6×100 m strides. + 7 mile run
* PM - 4 mile easy shake out run
Tuesday:
* AM -Workout. (intervals on and off the track usually totaling 8-10k)
* PM - 30 minute lap swim
Wednesday:
* AM - Lifting with Coach Rad + 6×100m strides. + 7 mile run
* PM - 4 mile easy shake out run
Thursday:
* AM - Light Workout (hill repeats, fartleks, or 200m repeats)
* PM - 30 minute lap swim
Friday:
* AM -6 mile run
* PM - Hunting or fishing
Saturday
* AM -Workout (most weeks this is a 4-5 mile pace run)
Sunday
* AM -Long run (90 minutes or about 14 miles)"
Friday, September 30, 2011
sep 30, 2011
AM:
swim:
25 m breast, rest, 25 m free, rest - 500 m total, 10 of each
(just learning how to swim again, felt good, less painful to get in pool in AM than it is for 20-30 min of warming up to run - will run at lunch
Lunch Time...@ CF 480
Sprint 20 sec ish @ 90%
walk back rest 1:40x 5
(rest 5 min)
Sprint 20 sec ish @ 90%
walk back rest 1:40x 4
Notes:
- running in heat at noon not the best, best scenario for noon is track work only for speed
- terrain at CF 480 was poor, in a parking lot, need softer shoes to balance in and out of the minimus to save my feet, just did not feel right today - hips little tight, feels like i'm not ready to open it up yet...maybe need more touches on the 10-20 stuff at 80-90% and the 1-3 min work @ VO2 Max repeats...then tighten up the 400-600's when i get that down path
- to get to that i need - recovery!, run in mid AM after breaky OR bigger warm up with getting up earlier...oh my the choices!
- will try and swim every AM in weekday, its easy and feels good/refreshing
- did not eat enough this AM as well, 1.5 bananas, BUNCH of bacon at 6:45-7 am then nothing till 1 pm-1:30 pm - 6 hours! - yikes
swim:
25 m breast, rest, 25 m free, rest - 500 m total, 10 of each
(just learning how to swim again, felt good, less painful to get in pool in AM than it is for 20-30 min of warming up to run - will run at lunch
Lunch Time...@ CF 480
Sprint 20 sec ish @ 90%
walk back rest 1:40x 5
(rest 5 min)
Sprint 20 sec ish @ 90%
walk back rest 1:40x 4
Notes:
- running in heat at noon not the best, best scenario for noon is track work only for speed
- terrain at CF 480 was poor, in a parking lot, need softer shoes to balance in and out of the minimus to save my feet, just did not feel right today - hips little tight, feels like i'm not ready to open it up yet...maybe need more touches on the 10-20 stuff at 80-90% and the 1-3 min work @ VO2 Max repeats...then tighten up the 400-600's when i get that down path
- to get to that i need - recovery!, run in mid AM after breaky OR bigger warm up with getting up earlier...oh my the choices!
- will try and swim every AM in weekday, its easy and feels good/refreshing
- did not eat enough this AM as well, 1.5 bananas, BUNCH of bacon at 6:45-7 am then nothing till 1 pm-1:30 pm - 6 hours! - yikes
Thursday, September 29, 2011
sep 29, 2011
WOW, its been 18 days since last update...have thought numerous times about doing it and just put it off for other things...OPTathlon coming up, trip to BC, before that Baltimore...
to sum it up...
tweaked my upper back before baltimore and IFM course
ran over there every day, was good, bought some new runners before i left, NB minimus, they have been great but my calves are not happy thus far
the day i got back from baltimore, we left the next day for BC and Vancouver, had some solid runs there and in Kelowna after that also, weather was cool, crisp, moist, all things leading to solid breathing runs; last day in kelowna actually stepped on a track; my calves were too sore to do any runs but nonetheless it was sweet to get on there, can't wait to open it up
did some research as well on the race in April;
- have to get affiliated with a local USATF place - will do ASAP
- track is 200 m with banked curves - should be fun, need to play with that some time this year
- need to sign up for some local short course races like miles and 3K's, as well as some 800's over the winter...itching for some testing and some speed
- Nick Symmonds from Oregon and Nike www.nicksymmonds.com is the same height and weight - 5'10", 165# but i am looking at his training and stuff lately as its someone i can look at as a visual of success..his volume is higher than i can handle but the split is nice:
Monday/Wed/Fri AM - easy longer runs
Tues - intervals and swim split up in day
SAt - intervals and race pace
Sun - longer effort
(only weight trains and core work 2-3 x/week max and does a 1:43-45 each time out...nice work)
i knew i'd need to mimic that over time, now the time has come where the weight room is less impt and the track and recovery is key for me....as i am more powerful now at 37 yoa than fast so the speed work and recovery is NOW
next on the agenda is a good practitioner for recovery; the MT i was seeing is OK but need a better source; my lack of flexibility in my R ankle from the injury years back is coming back to haunt me with smaller differential shoes and the speed increasing
have felt a need to get into some fartlek and speed work over the past month as well as hills and have proceeded to do so...might need a better plan for the transition for my feet and ankles also..will draft one up...also have found it better @ 165# BWT and not doing any circuit style training, only oly stuff, slow lifts and core work and have more pop in my step
today:
AM - easy 30 min up NTPP and back - calves little tight
Noon:
A. HPC - build to 175# x 5
B. PCx1/HPCx1/PJx1, rest 5 sec, light prowler push 30 ft; rest 2 min x 3
+
5 rds @ 60%:
1 MU
3 HSPU
6 pistols/leg
(easy and was mobility in ankle i was considering)
to sum it up...
tweaked my upper back before baltimore and IFM course
ran over there every day, was good, bought some new runners before i left, NB minimus, they have been great but my calves are not happy thus far
the day i got back from baltimore, we left the next day for BC and Vancouver, had some solid runs there and in Kelowna after that also, weather was cool, crisp, moist, all things leading to solid breathing runs; last day in kelowna actually stepped on a track; my calves were too sore to do any runs but nonetheless it was sweet to get on there, can't wait to open it up
did some research as well on the race in April;
- have to get affiliated with a local USATF place - will do ASAP
- track is 200 m with banked curves - should be fun, need to play with that some time this year
- need to sign up for some local short course races like miles and 3K's, as well as some 800's over the winter...itching for some testing and some speed
- Nick Symmonds from Oregon and Nike www.nicksymmonds.com is the same height and weight - 5'10", 165# but i am looking at his training and stuff lately as its someone i can look at as a visual of success..his volume is higher than i can handle but the split is nice:
Monday/Wed/Fri AM - easy longer runs
Tues - intervals and swim split up in day
SAt - intervals and race pace
Sun - longer effort
(only weight trains and core work 2-3 x/week max and does a 1:43-45 each time out...nice work)
i knew i'd need to mimic that over time, now the time has come where the weight room is less impt and the track and recovery is key for me....as i am more powerful now at 37 yoa than fast so the speed work and recovery is NOW
next on the agenda is a good practitioner for recovery; the MT i was seeing is OK but need a better source; my lack of flexibility in my R ankle from the injury years back is coming back to haunt me with smaller differential shoes and the speed increasing
have felt a need to get into some fartlek and speed work over the past month as well as hills and have proceeded to do so...might need a better plan for the transition for my feet and ankles also..will draft one up...also have found it better @ 165# BWT and not doing any circuit style training, only oly stuff, slow lifts and core work and have more pop in my step
today:
AM - easy 30 min up NTPP and back - calves little tight
Noon:
A. HPC - build to 175# x 5
B. PCx1/HPCx1/PJx1, rest 5 sec, light prowler push 30 ft; rest 2 min x 3
+
5 rds @ 60%:
1 MU
3 HSPU
6 pistols/leg
(easy and was mobility in ankle i was considering)
Sunday, September 11, 2011
sep 11, 2011
AM
Ran 4.5 miles, 40 min worth, out paradise lane and over towards and up 105th where we got Hannah from her b-day party yesterday.
Yesterday went to road runners in scottsdale, they did not have the shoe selection i needed, only the minimus in NB, the road shoe seemed STILL too much of a heel, and the train was fine, i think i might get those for the trail runs here as they are a perfect fit and low heel to forefoot differential, what i am after.
Even on the downhills now my foot is slapping due to the large heel in the frees, maybe i'll get a good pair in Baltimore this week while there for IFM course.
I challenged every hill this AM, so the effort was b/t 4-7, last hill to home was solid, good form, calves were tight the whole run, but that is due to first time back yesterday, i'll take care of them this week.
was up at 4:36 AM, warmed up till 5:15 ish and then went out, did some abc's in the parking lot, then gone.
40 min x 5 = 200 pts and yesterday was about the same so 400 for 2 days this week
Will try to get another workout in with L today at CF 480.
Ran 4.5 miles, 40 min worth, out paradise lane and over towards and up 105th where we got Hannah from her b-day party yesterday.
Yesterday went to road runners in scottsdale, they did not have the shoe selection i needed, only the minimus in NB, the road shoe seemed STILL too much of a heel, and the train was fine, i think i might get those for the trail runs here as they are a perfect fit and low heel to forefoot differential, what i am after.
Even on the downhills now my foot is slapping due to the large heel in the frees, maybe i'll get a good pair in Baltimore this week while there for IFM course.
I challenged every hill this AM, so the effort was b/t 4-7, last hill to home was solid, good form, calves were tight the whole run, but that is due to first time back yesterday, i'll take care of them this week.
was up at 4:36 AM, warmed up till 5:15 ish and then went out, did some abc's in the parking lot, then gone.
40 min x 5 = 200 pts and yesterday was about the same so 400 for 2 days this week
Will try to get another workout in with L today at CF 480.
Saturday, September 10, 2011
sep 10, 2011
AM
slept poor as i was thinking about getting up and running, did not have watch alarm on, so from 3AM onward was up and down...then got up at 4:45
started out over NTPP, then down Bell, then did some striding along 98th towards school, stopped to check and see if there is a track there - too dark, then over the bottom of the Triangle Loop, up McDowell Mtn Ranch road, over 105th, then back to McDowell then up NTPP...at top did some strides and speed work as Ross mentioned, along with:
- tall in torso
- drive leg down, not forward
- mid foot, no slap even when slow run
- 90+ rpm on metronome
- chin down
- relax traps
all good
will try to add up points and get back on this...in Baltimore, Sunday to Friday PM, then in BC for 10 days..OUT!
slept poor as i was thinking about getting up and running, did not have watch alarm on, so from 3AM onward was up and down...then got up at 4:45
started out over NTPP, then down Bell, then did some striding along 98th towards school, stopped to check and see if there is a track there - too dark, then over the bottom of the Triangle Loop, up McDowell Mtn Ranch road, over 105th, then back to McDowell then up NTPP...at top did some strides and speed work as Ross mentioned, along with:
- tall in torso
- drive leg down, not forward
- mid foot, no slap even when slow run
- 90+ rpm on metronome
- chin down
- relax traps
all good
will try to add up points and get back on this...in Baltimore, Sunday to Friday PM, then in BC for 10 days..OUT!
sep 9, 2011
Noon @ CF 480 with Leighanne:
A. PS - 3 x 3 - 125# x 3
B. CGDL - 315# x 2 x 3
+
5 rds:
15 push ups
15 wall balls
15 KBS - 1.5 pd
(7-8 min or so,,,fun)
A. PS - 3 x 3 - 125# x 3
B. CGDL - 315# x 2 x 3
+
5 rds:
15 push ups
15 wall balls
15 KBS - 1.5 pd
(7-8 min or so,,,fun)
Friday, September 2, 2011
sep 2, 2011
did triangle TT route as on aug 17, 2011
time then said 15 min but if there was no guessing i'm assuming on that time
as did it this AM after a long warm up in 15:45...says 15:12 on aug 17th and i was at a top pace for this AM...will have to test again i guess to see....hence the reason for being specific on the time/distance/etc...
3.7K in 15:45 - 15.5 x 7.5 = 116 points today (+587) = 703 for week so far
Noon @ CF 480
with Matt Clark and Max and Nick
did:
FS - build to a tough 5 fast - built to 245
+
HSC practice
+
10-1 against Arjuna
7 min - hang power clean and push press - 95# and WB's
was a gasser!
sep 3rd:
AM
grass run with Ross
30/30 x 6
60/60 x 4
90/90 x 2
with Ross - pushed me good on last 90
flared up foot though, used calves and feet too mush too soon - its sep 8th now as i write this and almost better, not there yet though
Noon:
CF 480
Power Clean x 3
Row 10-12 sec @ 100%
rest 3-5 min x 5 - built to 235 x 3
+
15 DU's
5 burpees
15 DU's
5 burpees
15 DU's
5 burpees
(rest 5 min x 3)
sep 4th:
AM
Run with Ross - skill work on road
tall, chin down, 90 beats/min - get metronome, fore foot!
sep 5th:
off
sep 6th:
worked out with Greeley at CF 480
BS - build to a tough double fast - built to 275 x 2
+
hang squat snatch x 3, hold in bottom work
+
30 sec on/30 sec off
FLR, KB swing - 2pd russian, ring chin ups
sep 7th:
Moab Biking:
in Dead Horse State Park
did 2.5 hours of constant pedalling biking, on moderate terrain, flat but aggressive, was AWESOME experience, got into pace, left group, they got lost so i searched, bonked 2 times, barely made it back last time, was super experience - was in Zone on bike i have not felt in a long while - GOTTA get a good mountain bike - road a Rocky Mountain Altitude - wicked!
sep 8th:
Noon at home - just got back this AM from New Mexico and NPE bus trip
wow!
Row sprints:
60 sec @ 90-95%
5 min rest x 10
312,315,317,318,319 m
rest 10 min
317,317, 316, 295 (late start and timer started),316
notes:
should have rested 15-20 min
last 5 sets were TOUGH! = 95% +
time then said 15 min but if there was no guessing i'm assuming on that time
as did it this AM after a long warm up in 15:45...says 15:12 on aug 17th and i was at a top pace for this AM...will have to test again i guess to see....hence the reason for being specific on the time/distance/etc...
3.7K in 15:45 - 15.5 x 7.5 = 116 points today (+587) = 703 for week so far
Noon @ CF 480
with Matt Clark and Max and Nick
did:
FS - build to a tough 5 fast - built to 245
+
HSC practice
+
10-1 against Arjuna
7 min - hang power clean and push press - 95# and WB's
was a gasser!
sep 3rd:
AM
grass run with Ross
30/30 x 6
60/60 x 4
90/90 x 2
with Ross - pushed me good on last 90
flared up foot though, used calves and feet too mush too soon - its sep 8th now as i write this and almost better, not there yet though
Noon:
CF 480
Power Clean x 3
Row 10-12 sec @ 100%
rest 3-5 min x 5 - built to 235 x 3
+
15 DU's
5 burpees
15 DU's
5 burpees
15 DU's
5 burpees
(rest 5 min x 3)
sep 4th:
AM
Run with Ross - skill work on road
tall, chin down, 90 beats/min - get metronome, fore foot!
sep 5th:
off
sep 6th:
worked out with Greeley at CF 480
BS - build to a tough double fast - built to 275 x 2
+
hang squat snatch x 3, hold in bottom work
+
30 sec on/30 sec off
FLR, KB swing - 2pd russian, ring chin ups
sep 7th:
Moab Biking:
in Dead Horse State Park
did 2.5 hours of constant pedalling biking, on moderate terrain, flat but aggressive, was AWESOME experience, got into pace, left group, they got lost so i searched, bonked 2 times, barely made it back last time, was super experience - was in Zone on bike i have not felt in a long while - GOTTA get a good mountain bike - road a Rocky Mountain Altitude - wicked!
sep 8th:
Noon at home - just got back this AM from New Mexico and NPE bus trip
wow!
Row sprints:
60 sec @ 90-95%
5 min rest x 10
312,315,317,318,319 m
rest 10 min
317,317, 316, 295 (late start and timer started),316
notes:
should have rested 15-20 min
last 5 sets were TOUGH! = 95% +
Thursday, September 1, 2011
sep 1, 2011
Sunday, aug 28th:
Hannah and I worked out at lunch when Chloe was sleeping: Leighanne was at a conference all weekend.
Did some SL bounding + tuck jumps + few pace pick ups in the drive way
then...
200 m row @ 97%
rest 2:30 x 5
(36.5, 37.2, 36.8, 36.5, 36.2 sec)
RPE - 15 min @ 6 = 90 points - 778 TOTAL Points week 1
Monday, Aug 29th:
AM - 45 min - 1st 24 min @ 4-5 = 120 points
2nd 21 min @ 6-7 = 126 points, therefore 246 points for AM Run - did part of triangle loop, then up 98th to legacy then over and back - GOOD RUN choice for this effort, rolling, effective, different
Week 2 points begin - 246 points for today
PM
with MAx @ CF 480
A. HSC x 3 - built to 175 x 3 x 2 sets
B. OHS - 95# x 10 x 3
C. 1-5 CTB chin ups x 4 - LOT faster than last week
Aug 30th:
did Bell Road hill, went down paradise behind my house then all the way up Bell Rd - hill route, not really hilly just incline the whole way - 35-40 min total - only 10-15 of it was at 6-7, therefore 25 x 3 = 75, 15 x 6 = 90, total for day - 165 (+246) = 411
Aug 31:
AM
aggressive out and back to village gym on NTPP - 25 min total @ 7 = 125 points (good pace run this AM) + 411 = 536
PM
@ CF 480 at lunch during CCP
A. Power CLean x 2 - built to 215 x 2
B. HSPU/KBS 2pd x 5 sets
C. Toes to bar slow - 21 reps
D. skipping
Sep1
17 min - triangle loop, poor sleep and tired CNS wise from course so easy 17 min this AM
17 x 3 = 51 (+536) = 587
Hannah and I worked out at lunch when Chloe was sleeping: Leighanne was at a conference all weekend.
Did some SL bounding + tuck jumps + few pace pick ups in the drive way
then...
200 m row @ 97%
rest 2:30 x 5
(36.5, 37.2, 36.8, 36.5, 36.2 sec)
RPE - 15 min @ 6 = 90 points - 778 TOTAL Points week 1
Monday, Aug 29th:
AM - 45 min - 1st 24 min @ 4-5 = 120 points
2nd 21 min @ 6-7 = 126 points, therefore 246 points for AM Run - did part of triangle loop, then up 98th to legacy then over and back - GOOD RUN choice for this effort, rolling, effective, different
Week 2 points begin - 246 points for today
PM
with MAx @ CF 480
A. HSC x 3 - built to 175 x 3 x 2 sets
B. OHS - 95# x 10 x 3
C. 1-5 CTB chin ups x 4 - LOT faster than last week
Aug 30th:
did Bell Road hill, went down paradise behind my house then all the way up Bell Rd - hill route, not really hilly just incline the whole way - 35-40 min total - only 10-15 of it was at 6-7, therefore 25 x 3 = 75, 15 x 6 = 90, total for day - 165 (+246) = 411
Aug 31:
AM
aggressive out and back to village gym on NTPP - 25 min total @ 7 = 125 points (good pace run this AM) + 411 = 536
PM
@ CF 480 at lunch during CCP
A. Power CLean x 2 - built to 215 x 2
B. HSPU/KBS 2pd x 5 sets
C. Toes to bar slow - 21 reps
D. skipping
Sep1
17 min - triangle loop, poor sleep and tired CNS wise from course so easy 17 min this AM
17 x 3 = 51 (+536) = 587
Saturday, August 27, 2011
aug 27, 2011
Noon:
@ home babysitting the kids so dropped by Regenerate and brought home one of my rowers and did in my bedroom in my underwear - 74 deg in there ye know...
10 rds:
500 m row
15 push up burpees
27:07
goal is 24:59 on that one, will do over time with little higher power.my aer pace is quite good right now; as indicated by latest post to change the effort and split a little...did same pace every round on the nose - like 2:40 on the button each time - nice pace eh?
will just take some breathing speed work and a little lactate in the body...will come although not the goal, that one, the 60 min row for max meters (coming again soon - euugghhh) and the triangle loop run here are good indicators for me right now before i can get outside in the heat...
will run longer tomorrow AM maybe, depends on gals in bed, or might do some row sprints tomorrow at lunch, will see..
today --> 27 min x 7 (RPE) = 189 points - total for week so far - 688...one more to go...
@ home babysitting the kids so dropped by Regenerate and brought home one of my rowers and did in my bedroom in my underwear - 74 deg in there ye know...
10 rds:
500 m row
15 push up burpees
27:07
goal is 24:59 on that one, will do over time with little higher power.my aer pace is quite good right now; as indicated by latest post to change the effort and split a little...did same pace every round on the nose - like 2:40 on the button each time - nice pace eh?
will just take some breathing speed work and a little lactate in the body...will come although not the goal, that one, the 60 min row for max meters (coming again soon - euugghhh) and the triangle loop run here are good indicators for me right now before i can get outside in the heat...
will run longer tomorrow AM maybe, depends on gals in bed, or might do some row sprints tomorrow at lunch, will see..
today --> 27 min x 7 (RPE) = 189 points - total for week so far - 688...one more to go...
Friday, August 26, 2011
aug 26, 2011
AM (of course)
- was warm and windy out there today...felt the back from the bending over work yesterday at gym for sure but slept pretty well - 8:45-3:45 straight, then pee, then up and down till 4:54...got up before watch beeped, good thing, that snot show past few weeks wiped me out for sleep and recovery as well
- noticing as well on runs now that breathing is OK, but 2 awareness's:
1. gotta get me some race shoes for AM runs now; little less work in them than the Free's but nonetheless a new shoe; as well as pick out some spikes for racing and play on the track over time here
2. gotta lay the plan and vary the running a little more for interval based work - split it up into hill work, pace work for 15-20 min, intervals @ 800 m pace - short and balanced, intervals @ 2-3 K pace longer and balanced
- went about 25 min this AM @ 4-6 up and down efforts so will say 25 x 5 = 125 total
- makes total for week - 499 so far, will run early in AM on Sat, not sure if i can on Sunday as Leigh is away, so will see and then add it up for week....
Ran out to Village Center on NTPP this AM, on way back old guy wants to teach me a lesson about running so he swerves into the bike lane, as if to say, "hey, i did not see you", then he opens his door and says "its your life, stay off the road, i'm a runner too"...and I say "what were you doin in the bike lane?"...and he says "it doesn't matter, get off the road"
- i sensed some envy especially with the i'm a runner comment as well as trying to prove a point by hitting me, oh well, he needs a hug
onward
- was warm and windy out there today...felt the back from the bending over work yesterday at gym for sure but slept pretty well - 8:45-3:45 straight, then pee, then up and down till 4:54...got up before watch beeped, good thing, that snot show past few weeks wiped me out for sleep and recovery as well
- noticing as well on runs now that breathing is OK, but 2 awareness's:
1. gotta get me some race shoes for AM runs now; little less work in them than the Free's but nonetheless a new shoe; as well as pick out some spikes for racing and play on the track over time here
2. gotta lay the plan and vary the running a little more for interval based work - split it up into hill work, pace work for 15-20 min, intervals @ 800 m pace - short and balanced, intervals @ 2-3 K pace longer and balanced
- went about 25 min this AM @ 4-6 up and down efforts so will say 25 x 5 = 125 total
- makes total for week - 499 so far, will run early in AM on Sat, not sure if i can on Sunday as Leigh is away, so will see and then add it up for week....
Ran out to Village Center on NTPP this AM, on way back old guy wants to teach me a lesson about running so he swerves into the bike lane, as if to say, "hey, i did not see you", then he opens his door and says "its your life, stay off the road, i'm a runner too"...and I say "what were you doin in the bike lane?"...and he says "it doesn't matter, get off the road"
- i sensed some envy especially with the i'm a runner comment as well as trying to prove a point by hitting me, oh well, he needs a hug
onward
Thursday, August 25, 2011
aug 24/25, 2011
24th:
did an easy 20-25 min jog in McD community over paradise lane - just an easy one, tougher one day before and longer; so this one was 22 min x 3 on RPE scale = 66 total
25th:
AM
warmed up down the hill, then started at it tough from the bottom of the hill up
still too hot in AM, HR was 183 at top end, was 175-180 for sure most of time...heat played a role
walked at top for 1-2 min then jogged easy home
25-30 min total but only 15 min hard - therefore 15 min x 7 = 105 + 15 min x 3 = 45 so total of 150 for AM
Noon with Leighanne at CF 480
A. Power Clean x 5 x 5 - 95,115135,155,175
B. DL - 225#, 7,7,7,5,5,5,3,3,3 - rest 30 s - 60 s b/t sets
+
5 rds:
10 KBS - 1.5 pd
20 m bear crawl
10 DU's
good times, was sweaty as hell but pace was pretty good
coconut water and good WF meal after and felt well recovered tonight
hydration is key post these days!
did an easy 20-25 min jog in McD community over paradise lane - just an easy one, tougher one day before and longer; so this one was 22 min x 3 on RPE scale = 66 total
25th:
AM
warmed up down the hill, then started at it tough from the bottom of the hill up
still too hot in AM, HR was 183 at top end, was 175-180 for sure most of time...heat played a role
walked at top for 1-2 min then jogged easy home
25-30 min total but only 15 min hard - therefore 15 min x 7 = 105 + 15 min x 3 = 45 so total of 150 for AM
Noon with Leighanne at CF 480
A. Power Clean x 5 x 5 - 95,115135,155,175
B. DL - 225#, 7,7,7,5,5,5,3,3,3 - rest 30 s - 60 s b/t sets
+
5 rds:
10 KBS - 1.5 pd
20 m bear crawl
10 DU's
good times, was sweaty as hell but pace was pretty good
coconut water and good WF meal after and felt well recovered tonight
hydration is key post these days!
Tuesday, August 23, 2011
aug 23, 2011
almost there without sickness, really...almost there, this weekend we had the level 2 assessment, and on monday AM David Weaver and I hiked pinnacle peak, so today back at it
AM
this route
4.6 miles
breathing was labored from the get go on this one
warm up smaller, as i knew this would not be as hard of a run today, but wad wondering throughout first little bit if I have some respiratory infection or something, maybe the heat and AC mix is getting to me...however, felt fine as i got into it, its mainly uphill for a while then back down hill on way back, like this run as it does not show but its a little uphill and flat to finish so tough work for little while at first, then easier there afterwards on return
39:30 - few breaks, would call it a "sort of hard" run so 39.5 x 4 = 158 points to start this week
AM
this route
breathing was labored from the get go on this one
warm up smaller, as i knew this would not be as hard of a run today, but wad wondering throughout first little bit if I have some respiratory infection or something, maybe the heat and AC mix is getting to me...however, felt fine as i got into it, its mainly uphill for a while then back down hill on way back, like this run as it does not show but its a little uphill and flat to finish so tough work for little while at first, then easier there afterwards on return
39:30 - few breaks, would call it a "sort of hard" run so 39.5 x 4 = 158 points to start this week
Session RPE scale:
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)
Noon with Leighanne:
A. OHS - 5 x 3 - 145# x 5 x 3; rest 2 min
B. Squat Snatch - 5 x 3; 95#; 1 min rest
C. 1-5 CTB Chin UP ladders x 4
overheated at the gym, knew it after 1st set of squat snatch, dizzy, almost passed out; carbs are fine, water ok, just damn hot, i think 115 deg outside, therefore I'm thinking just too HOT to train and cool
onward
Thursday, August 18, 2011
aug 18, 2011
AM Run:
did some more rolling and mobility work last night and was easier to get going this AM, gotta keep up on that, sleep was OK, did a 9-3:30 thing, then up and down till 5AM, no not bad
ran this route
did some more rolling and mobility work last night and was easier to get going this AM, gotta keep up on that, sleep was OK, did a 9-3:30 thing, then up and down till 5AM, no not bad
ran this route
man that uphill was NOT what i was expecting
the goal this AM was an aerobic run based on yesterday's harder one, so today it was 27 min and from minute 4 till 16 it was tougher than expected, as you can see on the elevation graph - "constant up"!
breathing still not 100%, still little mucus and dryness, although it was 90 deg when i ran this, yes, at 5:30 AM it was 90 deg F, hence the sweat accumulated throughout; which reminds me I have to stay hydrated throughout day and into PM more for next AM prep!
Will train with L at CF480 this afternoon sometime..
and just did a few hours ago
did:
A. BS - 3 sets of 5 @ 225; rest 2-3 min
+
4 sets of 45# plate OH lunges
and 3 sets of rope climb 20 ft (working on foot position)
+
3 sets:
10 T2B
5 HSPU
all good
striding in AM tomorrow
Wednesday, August 17, 2011
aug 17, 2011
AM
Just got back, still sweating inside my A/C filled home...did a tough 2.3 mile TT this AM...will measure distance somehow and find out...ahh, just did and attached screen capture, map my run is nice, will capture more of those on here...good times
the bench mark is set
(15 min x 7 PRE points = 105 total volume points)
notes:
downhill and almost to west world all was good, started laboring more chest and breathing wise right before Bell Rd, then had to focus on inhalation in order to get it back to operation...was OK...downhill stride has to improve, not that i'll be racing it but needs to anyhow...Rt knee acting up a little from the wall balls and FS last week...
recovered breathing within 2 min, mucus still coming out a little so almost there as mentioned.
aug 16, 2011
almost back...
AM:
32 min sausage run up NTPP past Village - 2-5 min on @ -10% VO2 Max pace, walk 20-30 sec
(32 x 4 = 128 total volume points)
PM
CF 480
3 pos PS - 75,95,115,125,135
+
5 sets:
8 HSPU
10 KBS - 32kg
12 cals on rower
(rest when partner goes)
AM:
32 min sausage run up NTPP past Village - 2-5 min on @ -10% VO2 Max pace, walk 20-30 sec
(32 x 4 = 128 total volume points)
PM
CF 480
3 pos PS - 75,95,115,125,135
+
5 sets:
8 HSPU
10 KBS - 32kg
12 cals on rower
(rest when partner goes)
Friday, August 12, 2011
friday, aug 12, 2011
reporting in...currently typing and doing so much work on the laptop that my arms and wrists are feeling like a secretary's...
NEW CHANGES:
- date entries now, makes it easier to find
- will record time of running x PRE each day to calculate weekly training load for running only (then a sidenote on the extra training at the gym also)
Aug 10th:
AM
first run for a while with nose being blocked up and all - everyone in house is sick - green gobbers everywhere - did 24 min easy..
NEW CHANGES:
- date entries now, makes it easier to find
- will record time of running x PRE each day to calculate weekly training load for running only (then a sidenote on the extra training at the gym also)
Aug 10th:
AM
first run for a while with nose being blocked up and all - everyone in house is sick - green gobbers everywhere - did 24 min easy..
Session RPE scale:
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)
0 = rest
1 = really easy
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = just like my hardest race (i.e. all out effort)
so 24 min x 3 = 72 score for this AM
Aug 11th:
did 26 min, same route, little farther and little harder - so 26 x 4 = 104
+
in afternoon did @ CF 480 with Derek:
FS x 3 (205,215,215)
rest 15 sec
20 chin ups
rest 2-3 min x 3
+
team wall balls - 200 for time
6:38, i think we did 210
Aug 12th:
did the triangle loop - out gate, R, R at lights, R on 98th, up Bell Rd, R at north thompson peak, home - like 18 min total x 6 = 108 total
so for 3 days - 284 total for volume adjustments needed as i go on here
onward
Tuesday, August 9, 2011
day 31
up at 5AM from pretty good sleep, still adjusting to AC and warmer climate...still not 100% as of yet, sore throat is gone but tickle in throat towards end of day and itchy watery eyes and drip from nose is here - not bad just not feeling 100% ye know...
ran 24 minutes -12 out and 12 back - up to Vintage Spa and Resort - at 5:40 AM was surprised to see so many cars in parking lot as well as people training...busy place up there, might go a little further another AM as its nice and flat and easy with low traffic - I see a bunch of little bunnies each day now, funny little things they are...I've seen a bunch, 1/2 of them squashed on the side of the road as they are not that fast when i am close to them so i can only imagine what happens..the coyotes from Alberta would have a field day with these things...so will Red, I'll have to remember that when she begins her running here with me when she joins us in October...anyhow, good work day today here at office, just got back from WF's and lunch (tuna salad and black iced tea) and doing some afternoon work - will Run tomorrow AM and train in day with Garrett at CF 480 again sometime...onward
ran 24 minutes -12 out and 12 back - up to Vintage Spa and Resort - at 5:40 AM was surprised to see so many cars in parking lot as well as people training...busy place up there, might go a little further another AM as its nice and flat and easy with low traffic - I see a bunch of little bunnies each day now, funny little things they are...I've seen a bunch, 1/2 of them squashed on the side of the road as they are not that fast when i am close to them so i can only imagine what happens..the coyotes from Alberta would have a field day with these things...so will Red, I'll have to remember that when she begins her running here with me when she joins us in October...anyhow, good work day today here at office, just got back from WF's and lunch (tuna salad and black iced tea) and doing some afternoon work - will Run tomorrow AM and train in day with Garrett at CF 480 again sometime...onward
Monday, August 8, 2011
day 30
day 28 and 29 were write offs...woke up on day 28 in LA from a few hours sleep the night before and a fever, sore throat and headache...was cold and warm throughout day...and was up and down as day went on...attended the conference, had some good eats in day; relaxed in sun when i could but rest of time was walking back and forth to conference, then Whole Foods, then conference...i.e. woke up, walked to WF, walked to conference, walked to WF, back to hotel, then back to conference...lotsa walking for sure...40 min each way from conference center to hotel...was nice just to relax..
then late flight home to Scottsdale, and woke up next AM a little better but no go...played with girls all day and settled in to new "life" there - we are excited.
and on this AM, day 30, woke up and did 20 min @ 70-80% around the community, easy route, might be nice for a fast 3K test sometime as it goes a little downhill, then over, then up...like a triangle and no one is around in AM...was warm in AM of course and i think this affects my pace, will have to get used to this for sure, as I was sweating hard from 10 min onward...then as well back at home; but wanted to sweat a little anyhow and breathe a little to get the lungs going and get some shit out which i spit a lot of over McDowell Mtn Ranch drive...
stretched a little when home, then had breaky with Chloe
this was Hannah's first day of kindergarten, picture attached is the photo of her in the car on way to school; Mom dropped me off at StarBucks, my current office and this is where I am writing this; goal is to get a bike in the next hour, then workout at LifeTime Fitness, then home at 3 ish...will report in after...
In afternoon met up with Garrett at CF 480 and did:
A. Power Clean - 185# x 3 x 3; rest 1 min
B. PC x 1/PP x 5 -135# x 3; rest 1 min
+
5 rds for time:
30 lunges
30 DU's
6 PC and PP - 135#
(8:45)
- holy shit that was HOT and humid there; biked over from Raintree -15 min on new Shwinn bike, worked out then biked home - 30 min - so 45 min total biking, + 20 min run in AM + workout = lots to eat at supper and afterwards, nite nite!
Friday, August 5, 2011
day 27
AM
Ran with Mike and Dave Weaver in LA, did 20-25 min easy pace, then back to hotel...easy run, concrete everywhere, staying at Palarmo on Wilshire
Noon
@ UCLA campus for the Ancestral Health Symposium - 10 rds for time:
4 HSPU
6 tree chin ups
8 pistols/leg
(time - 13:30)
was fun, did with Alyss'a bro, Mike, Nathan Holiday against one tree, fun stuff
Ran with Mike and Dave Weaver in LA, did 20-25 min easy pace, then back to hotel...easy run, concrete everywhere, staying at Palarmo on Wilshire
Noon
@ UCLA campus for the Ancestral Health Symposium - 10 rds for time:
4 HSPU
6 tree chin ups
8 pistols/leg
(time - 13:30)
was fun, did with Alyss'a bro, Mike, Nathan Holiday against one tree, fun stuff
Thursday, August 4, 2011
day 25/26
25 is alive....up and at em this AM for a quick set of 6 hills in Royal Oak with newly shaven Red...parked across from Rocky Ridge crescent where we turn into Mike's place, parked there and ran down by Mormon church,....across in front of Victory Church and then up the 300 m hill- hill repeats lasted 75 sec or so each time or a little longer - effort was not all out - just good pace all the way up, little breather at top, then back down; no rest at bottom, then back up
day 26 - day 1 in AZ - and of course had to check out the Sonoran Preserve; went online last night while taking my usual PM pre bed crap and looked on google maps for the local area and saw that there was an entrance on 104th ST i believe is the name...so hit it and little did I know that I can access the whole she bang from there; I thought that it would be hillier but it was not......well, not where i initially went, although I did see some early folks on the trail hiking towards the bottom of the mountain...so might need to extend it out each time and see how it is before REd and I decide to hit it up....
was a beautiful morning though, could see the lights of Phoenix area easily and was uphill from where i left my place to the gate entrance - almost got to gate entrance and turned back, probably a 25 min run total, was a nice start; now boarding plane to Los Angeles from Phoenix for the Ancestral Health Symposium; will see Mike and a few old friends there; should be fun.
day 26 - day 1 in AZ - and of course had to check out the Sonoran Preserve; went online last night while taking my usual PM pre bed crap and looked on google maps for the local area and saw that there was an entrance on 104th ST i believe is the name...so hit it and little did I know that I can access the whole she bang from there; I thought that it would be hillier but it was not......well, not where i initially went, although I did see some early folks on the trail hiking towards the bottom of the mountain...so might need to extend it out each time and see how it is before REd and I decide to hit it up....
was a beautiful morning though, could see the lights of Phoenix area easily and was uphill from where i left my place to the gate entrance - almost got to gate entrance and turned back, probably a 25 min run total, was a nice start; now boarding plane to Los Angeles from Phoenix for the Ancestral Health Symposium; will see Mike and a few old friends there; should be fun.
Tuesday, August 2, 2011
day 24
Did the square loop with Red this AM:
some notes based on how this felt this AM:
- felt light and ready to go first thing this AM, sleep was 9:30-4 am, then H up, then 4:15-5 AM, then warm up for 20 min, then at it
- 1/2 glass water before hand
- Rt foot little sore before hand, then all good by Butterfield Acres
- felt light and fast and breathing was SOLID this AM, major difference thus far - HR was 160-170 at constant pace this AM, felt light and good!
- 1/2 way in had to re focus on form, once we did all good
- I am now in better distance shape than Red, we might have to part ways once in AZ unless she builds a solid endurance once in Kelowna..will see as i was pulling her last 1/3 this AM, went opposite direction for square route loop and did it in 28 min - i think fastest ever, fasest since i started this blog, and before that it was always 29:30 or 29 min, one stop for a poop, otherwise, pulled her along
- without Red i assume 27 min for just under 6K - 4:30 pace maintained for sure at 170
- stretched hip flexors this AM as well, that makes a difference as well, IMPT!
Noon Training:
3 clean and jerk - 135#
15 DU's
- on the min for 6 min
(rest 3 min)
1 PC, 1 PP, 1 PJ, 1 SJ
6 KBS - 1.5 pd
- on the minute for 6 min
+
7rds for time: - "strapped"
10 DB DL - 65#/h
10 DB push ups
- cannot let go of DB's at anytime
great session!
breathing was awesome; think i can work well at moderate to lower weights well, keeps the lactate low and breathing superb; solid training day today, been eating REALLY well for a few weeks now - paying off, no cheats, little rice crackers the other night but as long as carbs are good post wod, all is good in the hood!
hilly run tomorrow AM, then we gone!
some notes based on how this felt this AM:
- felt light and ready to go first thing this AM, sleep was 9:30-4 am, then H up, then 4:15-5 AM, then warm up for 20 min, then at it
- 1/2 glass water before hand
- Rt foot little sore before hand, then all good by Butterfield Acres
- felt light and fast and breathing was SOLID this AM, major difference thus far - HR was 160-170 at constant pace this AM, felt light and good!
- 1/2 way in had to re focus on form, once we did all good
- I am now in better distance shape than Red, we might have to part ways once in AZ unless she builds a solid endurance once in Kelowna..will see as i was pulling her last 1/3 this AM, went opposite direction for square route loop and did it in 28 min - i think fastest ever, fasest since i started this blog, and before that it was always 29:30 or 29 min, one stop for a poop, otherwise, pulled her along
- without Red i assume 27 min for just under 6K - 4:30 pace maintained for sure at 170
- stretched hip flexors this AM as well, that makes a difference as well, IMPT!
Noon Training:
3 clean and jerk - 135#
15 DU's
- on the min for 6 min
(rest 3 min)
1 PC, 1 PP, 1 PJ, 1 SJ
6 KBS - 1.5 pd
- on the minute for 6 min
+
7rds for time: - "strapped"
10 DB DL - 65#/h
10 DB push ups
- cannot let go of DB's at anytime
great session!
breathing was awesome; think i can work well at moderate to lower weights well, keeps the lactate low and breathing superb; solid training day today, been eating REALLY well for a few weeks now - paying off, no cheats, little rice crackers the other night but as long as carbs are good post wod, all is good in the hood!
hilly run tomorrow AM, then we gone!
Monday, August 1, 2011
day 23
Once again, did not think this day was a go...but the alarm went off and I got up not sure If i was going to do anything...I sit here at the counter writing as I thought for sure that Hannah would be up, as I heard her stirring earlier...its just after 6AM and no sound whatsoever...sleep was off again last night, HOT in room and coyotes squealing at midnight just outside the door...to this AM..
Went to the burm concrete version and did "hills" in the valley over there; there is this up and down section as soon as you go NorthEast on the burm track that is a 45-60 sec hill @ 80% effort, so I ran down, up the other side to the bottom of the power lines, then back down and up the big side; Red was wondering what the @#$% was going on...over and over I'm sure she was thinking????
Anyhow, did probably 5 repeats of that - HR at powerline top was 150-153, HR at top of concrete path top was 160-170 bpm...each set was harder, after 5, i walked for a bit and then did 3 concrete hills only lasting 45 sec each time and slight jog down...was thinking yesterday I'd go to Royal Oak today, maybe Wed before I leave I can drive the vehicle there (just that last night I did not leave it out)...will try that..massage later today.
Entitlement:
- been on my mind recently with IP and all...is anyone truly entitled?...I mean, at what point does someone deserve something...I try hard to feel that my integrity is not shot but it hurts for sure when someone ?'s the knowledge...but in the end my gut tells me that the "reasoning" behind it is the issue; where I have searched for "recognition" AND "entitlement" and wanted to oppress it in others as I write about it here for example when really for me, I'm the one who feels that I am at times. You have to laugh, you just have to at it...it's funny the way I work, as I won't say humans cause not all think like that.
What makes me happy is the fact that we are a team (my family and I) and without them, then I have nothing; which I might want to change as well...hmmm..but it does make me realize that knowing that we are solid there at home and they feel sucure is key, especially over the next few months as we transition to AZ, good times.
Went to the burm concrete version and did "hills" in the valley over there; there is this up and down section as soon as you go NorthEast on the burm track that is a 45-60 sec hill @ 80% effort, so I ran down, up the other side to the bottom of the power lines, then back down and up the big side; Red was wondering what the @#$% was going on...over and over I'm sure she was thinking????
Anyhow, did probably 5 repeats of that - HR at powerline top was 150-153, HR at top of concrete path top was 160-170 bpm...each set was harder, after 5, i walked for a bit and then did 3 concrete hills only lasting 45 sec each time and slight jog down...was thinking yesterday I'd go to Royal Oak today, maybe Wed before I leave I can drive the vehicle there (just that last night I did not leave it out)...will try that..massage later today.
Entitlement:
- been on my mind recently with IP and all...is anyone truly entitled?...I mean, at what point does someone deserve something...I try hard to feel that my integrity is not shot but it hurts for sure when someone ?'s the knowledge...but in the end my gut tells me that the "reasoning" behind it is the issue; where I have searched for "recognition" AND "entitlement" and wanted to oppress it in others as I write about it here for example when really for me, I'm the one who feels that I am at times. You have to laugh, you just have to at it...it's funny the way I work, as I won't say humans cause not all think like that.
What makes me happy is the fact that we are a team (my family and I) and without them, then I have nothing; which I might want to change as well...hmmm..but it does make me realize that knowing that we are solid there at home and they feel sucure is key, especially over the next few months as we transition to AZ, good times.
Sunday, July 31, 2011
Day 22
Did the Burm on the gravel with Red this AM.
rt underfoot little sore this am but after a good warm up and d-rom we left.
Started doing some pace style runs at 170-175 bpm.
Really felt like was able to maintain top speed - well 90% - did 1-1.5 min at steady pace, rest 30 sec or so, then 3-5 reps of that.
Then on way back did 30s on 30 s off x 3-5.
will include this MAP style stuff in some are days coming up in AZ.
One of the most beautiful mornings I have been out running with, honestly!
Saw An owl in flight, roosters at butterfield acres and sheep there as well.
Sun was barely up, not a piece of wind, stopped once and was devoured by mosquitoes!
breathing recovery was superb between sets, felt as if I could hold this for a while and for sure a sub 18 min 5K in store over time coming.
Tried to stay on my mid foot, felt nice to open it up and lengthen it out, might have to do this when alone without Red for a first little while in AZ.
Lunch time:
OHS x 5
(95 x 5 x 2, 115 x 5 x 2, 135 x 5 x 2)
+
4 rds for time:
7 OHS - 135#
20 cals Airdyne
15 L PUll Ups
(14 min)
- fun, could tell a little tired and low on glycogen as burning happened sooner than wanted as well as getting up for wod was low; maybe sleep, girls are sick, however, was OK and all good now to move onward into good running week starting with some hills tomorrow AM in Royal Oak, the old stompin grounds for me in my 5 peaks racing/CF beginner years...yippee
rt underfoot little sore this am but after a good warm up and d-rom we left.
Started doing some pace style runs at 170-175 bpm.
Really felt like was able to maintain top speed - well 90% - did 1-1.5 min at steady pace, rest 30 sec or so, then 3-5 reps of that.
Then on way back did 30s on 30 s off x 3-5.
will include this MAP style stuff in some are days coming up in AZ.
One of the most beautiful mornings I have been out running with, honestly!
Saw An owl in flight, roosters at butterfield acres and sheep there as well.
Sun was barely up, not a piece of wind, stopped once and was devoured by mosquitoes!
breathing recovery was superb between sets, felt as if I could hold this for a while and for sure a sub 18 min 5K in store over time coming.
Tried to stay on my mid foot, felt nice to open it up and lengthen it out, might have to do this when alone without Red for a first little while in AZ.
Lunch time:
OHS x 5
(95 x 5 x 2, 115 x 5 x 2, 135 x 5 x 2)
+
4 rds for time:
7 OHS - 135#
20 cals Airdyne
15 L PUll Ups
(14 min)
- fun, could tell a little tired and low on glycogen as burning happened sooner than wanted as well as getting up for wod was low; maybe sleep, girls are sick, however, was OK and all good now to move onward into good running week starting with some hills tomorrow AM in Royal Oak, the old stompin grounds for me in my 5 peaks racing/CF beginner years...yippee
Saturday, July 30, 2011
day 19/20/21
writing this on SAt, July 30th, a few days behind...
on thurs (day 19) - i think i will go by headings from now on so i do not have to remember the days in training..or maybe i will keep to that as i think the initial reason why i did that was to see changes over time and days into training...will do (bipolar like the great blue heron)
had a massage on WEd PM with Karyn, that went well; my plantar fascia was tight towards heel, as well as calves, we released them and then the run the next AM (thurs) was great...i did the burm on the cement with Red and all was good...i think we went for 30 min, something like that and no issues
at noon on the 19th day i did back squat x 5 - 95,115,135,155,175,199,221,245; rest 1-2 min b/t sets
+
1-10/10-1
110# FS
CTB chin Ups
(6:39) - good power, good workout
day 20 - AM
did a thorough warm up - DROM + roll + stretch + squat as usual, then did a 30 min run with Red over the burm on the cement trail, then came back, went past house and 5 min up Aspen, then back, total was 30 min - 31 min total...all good with calves, feet, etc...kept effort easy
day 21
AM
Airdyne 43 min @ 115-125 bpm - 190-220 watts avg over time, just an easy spin for some easy aerobic work
Noon
Clean grip DL x 1
Power Clean x 1
Press x 1
PP x 1
PJ x 1
(2 sets of each of 95,115,135) as warm up
+
Clean Grip DL x 5
Dips x 10
(3 sets - no weight on dips, DL - build up to 330# x 5, felt heavy for upper back and lats, not too bad for hammies and legs/low back)
+
30 sec amrap DU's (58/57/60)
30 sec rest
30 sec amrap GHD sit ups (14/14/14)
30 sec rest
30 sec amrap KBS - 2pd (15/15/15)
30 sec rest
30 sec row for avg watts (403/413/420)
rest 3:30 x 3
did not feel like a circuit for time today so went with this, all good
day 22 (today)
this AM Red and I ran the Meadows Drive route - 6.6 K, with 2 stops i believe and a little warm up, did it in 34:30 (avg HR was 165, towards end was 170-175 as i pushed last 800 m or so)
felt great for stance, breathing was solid..on July 10 with more stops on purpose i did this route in 36:29...might do this route one more time opposite direction before I go...looking forward to some new routes when in AZ...rest of day is rest and work and thingy at Geoff's place tonight for his new home..
on thurs (day 19) - i think i will go by headings from now on so i do not have to remember the days in training..or maybe i will keep to that as i think the initial reason why i did that was to see changes over time and days into training...will do (bipolar like the great blue heron)
had a massage on WEd PM with Karyn, that went well; my plantar fascia was tight towards heel, as well as calves, we released them and then the run the next AM (thurs) was great...i did the burm on the cement with Red and all was good...i think we went for 30 min, something like that and no issues
at noon on the 19th day i did back squat x 5 - 95,115,135,155,175,199,221,245; rest 1-2 min b/t sets
+
1-10/10-1
110# FS
CTB chin Ups
(6:39) - good power, good workout
day 20 - AM
did a thorough warm up - DROM + roll + stretch + squat as usual, then did a 30 min run with Red over the burm on the cement trail, then came back, went past house and 5 min up Aspen, then back, total was 30 min - 31 min total...all good with calves, feet, etc...kept effort easy
day 21
AM
Airdyne 43 min @ 115-125 bpm - 190-220 watts avg over time, just an easy spin for some easy aerobic work
Noon
Clean grip DL x 1
Power Clean x 1
Press x 1
PP x 1
PJ x 1
(2 sets of each of 95,115,135) as warm up
+
Clean Grip DL x 5
Dips x 10
(3 sets - no weight on dips, DL - build up to 330# x 5, felt heavy for upper back and lats, not too bad for hammies and legs/low back)
+
30 sec amrap DU's (58/57/60)
30 sec rest
30 sec amrap GHD sit ups (14/14/14)
30 sec rest
30 sec amrap KBS - 2pd (15/15/15)
30 sec rest
30 sec row for avg watts (403/413/420)
rest 3:30 x 3
did not feel like a circuit for time today so went with this, all good
day 22 (today)
this AM Red and I ran the Meadows Drive route - 6.6 K, with 2 stops i believe and a little warm up, did it in 34:30 (avg HR was 165, towards end was 170-175 as i pushed last 800 m or so)
felt great for stance, breathing was solid..on July 10 with more stops on purpose i did this route in 36:29...might do this route one more time opposite direction before I go...looking forward to some new routes when in AZ...rest of day is rest and work and thingy at Geoff's place tonight for his new home..
Wednesday, July 27, 2011
day 18
AM run with Red on old 5K road route over Aspen, Rt on 12 mile coulee into Churches Ranch; went about 2K over; then back; stopped every 2-4 min for 20 sec or so; pace i kept was 160-165 bpm avg and felt GREAT.
Key i think was a D-ROM, then crap, then rolling on feet, then squatting, then Garry Gray ankle/calf mobility work with ankle stretched and opposite leg is pumping the knee up high and forward, then side to side, then rotations, little bit of water as well...but anyhow, it felt great, light, on mid foot whole way, kept POSE most of the time.
Rt hamstring little twingy at certain parts and downhill still sore (as it was on the ankle walking yesterday as well) so i think it was the row + the massage that did it, massage today as well, will do things up as well as training at lunch...more to come
Key i think was a D-ROM, then crap, then rolling on feet, then squatting, then Garry Gray ankle/calf mobility work with ankle stretched and opposite leg is pumping the knee up high and forward, then side to side, then rotations, little bit of water as well...but anyhow, it felt great, light, on mid foot whole way, kept POSE most of the time.
Rt hamstring little twingy at certain parts and downhill still sore (as it was on the ankle walking yesterday as well) so i think it was the row + the massage that did it, massage today as well, will do things up as well as training at lunch...more to come
Tuesday, July 26, 2011
day 17
AM Run with Red on burm
160 avg HR, kept pace a little lower due to working out the kinks on the plantar fascia/underfoot
I now think it was irritated by the massage and the tendons that hurt like a bitch on the inside and under the ankle that she was working on; felt like they have not been touched before - seems less like PF and more like some issues there; will go day by day on that one...
Total time - 29 min on the nose with a few walk breaks to get HR to 120, took 10-20 sec each time...maybe a total of 4-5 stops total; wonderful. little darker morning, seems like the sun is coming up later and later now - off to AZ in 1 week!
160 avg HR, kept pace a little lower due to working out the kinks on the plantar fascia/underfoot
I now think it was irritated by the massage and the tendons that hurt like a bitch on the inside and under the ankle that she was working on; felt like they have not been touched before - seems less like PF and more like some issues there; will go day by day on that one...
Total time - 29 min on the nose with a few walk breaks to get HR to 120, took 10-20 sec each time...maybe a total of 4-5 stops total; wonderful. little darker morning, seems like the sun is coming up later and later now - off to AZ in 1 week!
Monday, July 25, 2011
day 16
woke up last night with H at 12:30 AM, i was saying to myself at the time that i need some unbroken quality sleeps for a bit to get sleep caught up again, i am in bed long enough but the wakenings at night by H is making it tough to recover...onward...
so this AM, foot not 100% yet, almost there though so did:
40 min Airdyne @ 200-220 avg watts - not sure of HR, no monitor, will need to wear that each time
starting lactate last time on Sat AM was 0.8 and finished with 2.4, no lactate measures this time
workout at lunch coming; stooping and pushing upper body....
Noon:
A. PC x 3/PP x 3; 90,135,155,175; rest 1 min
B. BP x 3; 95/145/195; rest 2 min
+ 5 rds for time:
15 Push Press - 110#
17 KBS - 1.5 pd
(10:10) - felt easy for breathing, hard on OH muscle endurance...otherwise all good, was fun, good push; will throw in more of these on conditioning days after some weight training work from now on...got to look into schedule for AZ right now as well for training; runs will be easy in AM, training not so much...will "maybe" test foot tomorrow AM; almost 100% i think...
so this AM, foot not 100% yet, almost there though so did:
40 min Airdyne @ 200-220 avg watts - not sure of HR, no monitor, will need to wear that each time
starting lactate last time on Sat AM was 0.8 and finished with 2.4, no lactate measures this time
workout at lunch coming; stooping and pushing upper body....
Noon:
A. PC x 3/PP x 3; 90,135,155,175; rest 1 min
B. BP x 3; 95/145/195; rest 2 min
+ 5 rds for time:
15 Push Press - 110#
17 KBS - 1.5 pd
(10:10) - felt easy for breathing, hard on OH muscle endurance...otherwise all good, was fun, good push; will throw in more of these on conditioning days after some weight training work from now on...got to look into schedule for AZ right now as well for training; runs will be easy in AM, training not so much...will "maybe" test foot tomorrow AM; almost 100% i think...
day 15
Sunday at 11am-Noon
had thoughts last night about doing a time trial as this weekend was supposed to be a hard 5K run in the notes so decided to do a tester:
60 min row for meters
Did - 14, 682 meters
Avg speed - 2:02.6
Avg watts - 189.9
Score - 1.13 (BWT - 168 # weighed in AM)
will test this one every 2 weekends i think on the longer Sunday workout after the harder Saturday 5K that is scheduled each time...was suprised that breathing was not an issue but muscle endurance was...abs at last 10 min were done, where i stroked and on end of stroke to tighten them to start again, they were done, almost on the point of being so fatigued that they were strained...so shortened stroke every now and then without leaning back and still avergaged 1:56 at that time but got tired fast
avg HR was 150 ish for first little while, then 160-165 for a while then creeped and held steady at 175 ish for most of the last 20-30 min...finished at 181 and within 1 min HR was at 120 again...so just muscle endurance was issue; not overall fatigue...interesting...will do 15K next time!
day 14
Saturday AM:
did Airdyne for 35 min this AM @ avg 140-150 bpm HR i think (writing this on Monday AM)...was a good sweat session, Rt PF still a little sore towards Rt heel just where it attaches, walking on floor fine, in berks a little harder and rolling on it a little painful, more rolling and resting needed
Noon:
A1. Squat Snatch x 1/OHS x 5; rest 15 sec (95,95,115,115,135,135,135)
A2. 10 chin ups x 5-7 sets; rest 2-3 min
B. 30 wall balls, rest 2 min x 3
C. 8 toes to bar; rest 1 min x 5
will try from Monday onward to keep on track and report a little more
did Airdyne for 35 min this AM @ avg 140-150 bpm HR i think (writing this on Monday AM)...was a good sweat session, Rt PF still a little sore towards Rt heel just where it attaches, walking on floor fine, in berks a little harder and rolling on it a little painful, more rolling and resting needed
Noon:
A1. Squat Snatch x 1/OHS x 5; rest 15 sec (95,95,115,115,135,135,135)
A2. 10 chin ups x 5-7 sets; rest 2-3 min
B. 30 wall balls, rest 2 min x 3
C. 8 toes to bar; rest 1 min x 5
will try from Monday onward to keep on track and report a little more
day 13
woke up this AM and from a lingering Rt foot plantar fascia sting from massage 2 days ago and aggressive run yesterday, decided to hold off for day...rested instead...
not sure if it was:
- speed work with the 9 x 400 too soon, then the run thurs AM in the lunars?
- massage aggravated the fascia or tendons around there as she was working on them harder time time than normal?
- wore the lunars the next AM - more calf work as they are softer?
anyhow, rested and will rest for a few more days
not sure if it was:
- speed work with the 9 x 400 too soon, then the run thurs AM in the lunars?
- massage aggravated the fascia or tendons around there as she was working on them harder time time than normal?
- wore the lunars the next AM - more calf work as they are softer?
anyhow, rested and will rest for a few more days
Thursday, July 21, 2011
the 12th day of...
AM Run with Red, we did the square loop, 31:03, avg 140-145 1st 1-2K, then 150-160 downhill, 160-165 uphill and 155-165 for home, wore the Nike Yellows, lunar livestrong ones, not sure the style or name as feet were a little sore from massage yesterday and wanted to ensure no more pounding for this one this AM.
Red actually was being pulled by me this AM on last 1/4, was surprising but i knew that i was going faster than previous times...and i just checked and yes it was 32:31 last time 10 days ago...Red stopped once this time to poop, i think last time we stopped a few times for pees and coyotes and all...
anyhow, another beauty of a morning Run, will strength train at lunch, just some basics...more to come..
at lunch did:
A. bench press - 95,135,155,175,195 x 5
B. PC x 3 - 95,135,155,175,195,195,195
C. 155# PC and PJ - 3 x 3 @ 80%
D. KBS practice
Red actually was being pulled by me this AM on last 1/4, was surprising but i knew that i was going faster than previous times...and i just checked and yes it was 32:31 last time 10 days ago...Red stopped once this time to poop, i think last time we stopped a few times for pees and coyotes and all...
anyhow, another beauty of a morning Run, will strength train at lunch, just some basics...more to come..
at lunch did:
A. bench press - 95,135,155,175,195 x 5
B. PC x 3 - 95,135,155,175,195,195,195
C. 155# PC and PJ - 3 x 3 @ 80%
D. KBS practice
Wednesday, July 20, 2011
day 11
will get Mike to do body comp soon and report that in as well as metrics like grip strength, FEV and BP for lying to standing for late scores
this above tells me that i'm getting there for the 400m on our track is tough - uphill, little flat then finish downhill, harder and more muscular than flat 400's...i should bring the lactate meter and HR to the track some day soon as well.
the HR was tough to read for some reason today, it only showed the chrono and not the HR when i finished and i was so concentrated on the time that i forgot it; this also shows me that i need to warm up a little more before hand and pre load so that the lactate does not come up as high at the beginning...anyhow, good learning, good insight as usual, now a massage for 90 min - YAY!
Tuesday, July 19, 2011
day 9/10..
woke up to severe thunderstorm and hail yesterday AM at the cabin (it is now day 10 in the AM in my office at OPT HQ)...it was crazy, hence the AM run was kaiboshed so did at 10 AM:
A. Muscle Snatch x 5 x 5; rest short - 90# x 5
B. Power Clean x 1/FS x 5; rest 1-2 min - 90#,133#,155#,175#,199#
C. Power CLean x 1/Press x 5; 90#,95#,100#,105#,110#
- it was HOT at this time in the AM, nice day overall, after this we packed up to drive home, took the back road and was quicker again, by only 5 min due to some hold ups around Sylvan Lake, drive is always nicer that way, thinking I should check into another version as well by cremona, cochrane turnoff, as the highway is BORING...
day 10:
5 AM, awaken by alarm, then Hannah who was scared and needed a pee and then back to bed, stretched a little, felt good, then did the full burm with Red, wonderful day, unbelieveable sunrise!
it was 38 min total- 39, avg 150-165 bpm...nice pace, wore the frees, all good
then at 1 pm before dentist appt:
8-12 rounds of :
3 HSPU
8 lunges
3 strict chin ups
8 lunges
+
6/6 GHD sit up/ext
+
woodchopper x 8/side x 3
saw a sweet looking OWL for the first time this year over by the pond across from Butterfield Acres; kind of like this one..
Red did not notice her, not that she cared, i saw her careening over the pond and see lots of birds but was thinking due to the flight and wing size thought it was a hawk, but then it landed on a middle to low branch and was more white than a hawk, i ran closer to see the head turning like an owl; funny thing was, as i got closer, the owl was more interested (or more aggravated)...anyhow, she jumped up on a better perch in the tree to get a good look at me, the more i stared, the more interested it became and did not move the closer i got, cool shit.
i then turned and ran the opposite direction, owl over great blue heron i guess
another sidenote, the things i miss about running, is when you get those hot and cold patches of air; i really miss that and hit some again this AM, that was really nice!
A. Muscle Snatch x 5 x 5; rest short - 90# x 5
B. Power Clean x 1/FS x 5; rest 1-2 min - 90#,133#,155#,175#,199#
C. Power CLean x 1/Press x 5; 90#,95#,100#,105#,110#
- it was HOT at this time in the AM, nice day overall, after this we packed up to drive home, took the back road and was quicker again, by only 5 min due to some hold ups around Sylvan Lake, drive is always nicer that way, thinking I should check into another version as well by cremona, cochrane turnoff, as the highway is BORING...
day 10:
5 AM, awaken by alarm, then Hannah who was scared and needed a pee and then back to bed, stretched a little, felt good, then did the full burm with Red, wonderful day, unbelieveable sunrise!
it was 38 min total- 39, avg 150-165 bpm...nice pace, wore the frees, all good
then at 1 pm before dentist appt:
8-12 rounds of :
3 HSPU
8 lunges
3 strict chin ups
8 lunges
+
6/6 GHD sit up/ext
+
woodchopper x 8/side x 3
saw a sweet looking OWL for the first time this year over by the pond across from Butterfield Acres; kind of like this one..
i then turned and ran the opposite direction, owl over great blue heron i guess
another sidenote, the things i miss about running, is when you get those hot and cold patches of air; i really miss that and hit some again this AM, that was really nice!
Sunday, July 17, 2011
day 8
again, with a higher pace and HR, my efficiency for stride and fatigue is lessened, when i slow and run at 60-70%, my calves and quads work up to tightness...when i pace it out and chest high, knees up and pulling leg up off ground, seems to be great; at one point, resp rate was high and maintained, looked down and was at 175 bpm...felt like i could do that for a long while...of course over time with some more run conditioning
ran at 10 AM, was 20-23 deg, sunny and perfect temp, on a gravel road, straight, no turns...just lovely
this starts week 2, will up the volume a bit and run a little harder on wed and sat - 3-5 K ish when back home; tracked approx 180 min of volume last week as mentioned, 40 min today starts the process...onward
and on the 7th day...
we didn't break bread but instead I ran without Red in the early AM at Pigeon Lake.
the scene was gorgeous, pic attached looking out over the lake at 5:30 AM.
the scene was gorgeous, pic attached looking out over the lake at 5:30 AM.
did 6-8 min easy to warm up, did a pretty thorough d-rom before hand; then did moderate hill repeats to make up for no hills this week and today was supposed to be "hilly" under aerobic conditions...so did the "triangle loop" up here and on the back hill I ran up 1/5, ran down, ranup 2/5, ran down..etc...hill pace was like 90-95% Max VO2...ad down was easy recovery, then did 8-10 min on back hand towards home.
at lunch I worked out with Hannah and Leighanne and Chloe slept; did some KB play (alt'ing SA squat snatch, alt'ing clean and press) then some OHS practice - 95#, then a little circuit of pistols x 8, knees to elbows x 8, and HSPU x 3-4 - did 5-8 rounds at 80%.
runs up here at the lake have always been good to great.
my fave memories are:
1. 18:15 5K after a tough wod in the AM on a Friday afternoon - no wind, just shoes and shorts
2. HOT repeats prior to Games 2010, did 800's x 5-6 i think, it was SHIT HOT!
3. 400 m repeats on AM of triple header one AM a few years back, just felt like I kept getting faster per round, one of those AM's you never forget
4. provincial park runs, beautiful, not the best runs, i remember my calves lighting up, but it was spectacular in there, X-country ski trail and all, sweet!
update:
- feel like its coming, pretty good; when lower legs are managed and warmed up and cooled down thoroughly all things are good, did approx 180 min of work last week, goal is 210-220 min of work this week for runs only...maybe when i can get to 360 min of work (approx 72K) we'll get after the higher speed work "within" the aerobic work, i.e. run, few repeats of some speed work, run again to finish, feels like that is the next step now..
onward!
Friday, July 15, 2011
day 6
took 3mg melatonin last night, i take that on and off and Doc recommended i take it consistently for a while; results came back from recent tests yesterday and all things are great, androgens are solid, gut is in check and doing really good but estradiol is a little high for our liking so will supplement with some Fem Pro for a while and hammer that easily and PM melatonin was low just off so 3mg 2-3 hours before bed each night for a while will help that...
woke in a little fog, as usual with the melatonin, will get used to it easily I'm sure...and did some more specific stretching prior to an easy jog with Red; we went over to the burm and stayed on the path, wore the Nike frees and felt light and good at jog pace on ankles and lower legs...all good, goal over time i think is to get into a lighter less stable shoe with a minimalist feel to it; will have to do a bunch of volume to get there though...onward
going to Cabin today for weekend, will do a PM session today and report in, looking forward to runs up there at provincial park and the triangle loop we have there...
Thursday, July 14, 2011
day 5
Its 6:04 AM, Chloe is sitting on the floor playing with the Strawberry Shortcake; no watching Curious George on the IPad.
Red and I just finished a 25 min run on the "burm", a path that was made for the residents over here in Bearspaw due to the pit that was going up beyond it, works for us, we have used it a lot!
These guys have a convention here this week at OPT HQ...
they are on the door waiting for us as we go outside, actually prevents us from going out there and just hanging without pumping ourselves with Deet and eventually cancer...
Anyhow, on the run this AM I was thinking about the pace - 160-175 bpm avg HR, the breathing was a little higher for this and the lower legs and calves feel good relative to the massage yesterday and the running this week.
5 days in, learnings so far:
- do spirotiger 3x/week- 4x/week from now on
- spend more time in day doing mobility work for calves, ankles, feel, ITband
- add more volume per week
- search out various routes and hills/paths...might need to go elsewhere for it...maybe track at noon or somewhere else at noon...
- warm up a little more at front end and include drills of warming up in the 1st part of the run, start slow, then build for end,,,as the time for the AM warm up out of bed if limited before Chloe gets up at 6AM
Ciao
Red and I just finished a 25 min run on the "burm", a path that was made for the residents over here in Bearspaw due to the pit that was going up beyond it, works for us, we have used it a lot!
These guys have a convention here this week at OPT HQ...
Anyhow, on the run this AM I was thinking about the pace - 160-175 bpm avg HR, the breathing was a little higher for this and the lower legs and calves feel good relative to the massage yesterday and the running this week.
5 days in, learnings so far:
- do spirotiger 3x/week- 4x/week from now on
- spend more time in day doing mobility work for calves, ankles, feel, ITband
- add more volume per week
- search out various routes and hills/paths...might need to go elsewhere for it...maybe track at noon or somewhere else at noon...
- warm up a little more at front end and include drills of warming up in the 1st part of the run, start slow, then build for end,,,as the time for the AM warm up out of bed if limited before Chloe gets up at 6AM
Ciao
Wednesday, July 13, 2011
FOUR!!!!
5AM - woke up from great sleep and weird ass dreams!
(i mean really weird dreams, not actually dreams about weird asses...although they might have been in there)
felt good, lower legs not 100% recovered from the current volume changes (i.e. no running for...ummm...a few years consistently, and now 25-35 min per day for 3 AM's in a row)
was supposed to do some hills but instead chose this beauty...
thought about hills and the impact of the HR when on there and how things feel, gotta figure something out for hill days as i LOVE the AM in the runs but to get to a hill at that time s tough...hmmmm...might just need to go back to old faithful down in rocky ridge around the Mormon church, yup, that's it
did 25-30 min of varying work
yesterday at noon used the Spirotiger for the 1st time - the volume of running to build the nerve and muscle endurance is needed before i do some CNS work and speed work (that is how i feel anyhow, everyone is different) so i'm giving my lungs a treadmill workout by using it, 3-4 times/week)
yesterday i did 5 x 2 minutes @ 30 breaths/minute, was hard at first but was OK over time
FEV was 5.86 on testing yesterday before hand so used a 3L bag
anyhow, this AM was the airdyne and at lunch was...
100m @ 70,80,80%, walk rest to warm up the hammies - felt tight and good
+
A. Power CLean - build to a fast and good 3 - 199#
B. DL - build to a good 3 - 329 x 3 i think, anyhow, felt good
C1. 10 chin ups; rest 20 sec
C2. 5 HSPU; rest 90 sec x 3
was good, felt strong, mentally acute and good to go forward on aer run tomorrow!
back at it
(i mean really weird dreams, not actually dreams about weird asses...although they might have been in there)
felt good, lower legs not 100% recovered from the current volume changes (i.e. no running for...ummm...a few years consistently, and now 25-35 min per day for 3 AM's in a row)
was supposed to do some hills but instead chose this beauty...
thought about hills and the impact of the HR when on there and how things feel, gotta figure something out for hill days as i LOVE the AM in the runs but to get to a hill at that time s tough...hmmmm...might just need to go back to old faithful down in rocky ridge around the Mormon church, yup, that's it
yesterday at noon used the Spirotiger for the 1st time - the volume of running to build the nerve and muscle endurance is needed before i do some CNS work and speed work (that is how i feel anyhow, everyone is different) so i'm giving my lungs a treadmill workout by using it, 3-4 times/week)
yesterday i did 5 x 2 minutes @ 30 breaths/minute, was hard at first but was OK over time
FEV was 5.86 on testing yesterday before hand so used a 3L bag
anyhow, this AM was the airdyne and at lunch was...
100m @ 70,80,80%, walk rest to warm up the hammies - felt tight and good
+
A. Power CLean - build to a fast and good 3 - 199#
B. DL - build to a good 3 - 329 x 3 i think, anyhow, felt good
C1. 10 chin ups; rest 20 sec
C2. 5 HSPU; rest 90 sec x 3
was good, felt strong, mentally acute and good to go forward on aer run tomorrow!
back at it
Tuesday, July 12, 2011
day 3
Red and I just got back, 25 min and some change, did the "path", over to the last pond which partly covers the path and back, real easy pace - 145 avg bpm, calves little tight so kept POSE style and pulled those lower legs up fast.
Only went to last part of path b/c I did not want Red to jump in...5 min opposite way, what does she do? jump head first into 1st pond she sees, gawd she's funny.
I was speaking to her a little more on this run, she loves that, and cannot wait to play with her a little more in Scottsdale in AM's when we search out some routes to take, hope we can find some off asphalt as she'll need booties, it is 31 deg there at 6:10 AM right now with 41% humidity, and its 11 deg and rainy/misty here with 94% humidity.
The birds were in full force today everywhere, these kind of birds i posted above are always around small ponds in the area, seems like they are VERY protective of their site as I always see them "guarding" from crows, ravens, even dogs and humans, funny stuff. Rest of today is rest, will work on some mobility on the lower legs as the day goes on.
INFO:
Red-winged Blackbird. The male has a black body and bright red wing patches edged with yellow on the bottom. You can find them near any body of water with cattails. Just listen for their distinct call, “kon-ka-reeee”
Monday, July 11, 2011
day deux
tongue in cheek for the Tour happening right now.
this AM again with Red we did the so aptly named "square root" - over aspen, down 12 mile coulee, across country hills and back up rocky ridge to aspen again for a square, total time - 32:31, avg HR - 155-165
little higher pace this AM it seemed, at first 800 m was thinking it was going to be shortened as calves were tight, then started a higher rate of touches to ground and used ass and kept on truckin'; all good after that...HR jumped on country hills hill, then stable till home, again last 800 m sore on calves and shins
(Red and I saw horses waking up, 4 coyotes, 2 deer...the AM was wet and mild, hardly any wind and just a nice AM for a run)
At noon did:
A. FS - 4s x 3r; rest - 95/145/189/211/233
B. PS - 3 x 3 @ 133#; rest 90 sec
C. SA Db Press - 45# x 8/arm x 3; rest 1 min
D. GH Raises- 3 x 8; rest 1 min
good day all in all, Michael's b-day today, Hannah was at the dentist, Chloe is cuter every minute, and Leighanne and I went to Joey's for dinner/date...always fun spending time alone/together.
watched some Seb Coe videos last night, a coach, Cam, sent me some stuff on him today without asking, weird stuff?
Anyhow, really loved the tidbits in here on his view why his Dad as coach was a good thing, loved it.
Will have a great sleep tonight, i know it, and will be back at it in AM, bright and early.
Also found out that the Sonoran Preserve in Scottsdale with 60 miles of trails is 1 mile from my place, looks like i have some running grounds to hit, good stuff.
and here is the prelims from Sac town today for the 800.
Sub 2 it is then...onward!
Preliminaries
1 Schroer, Michael M37 United States 1:58.16Q
2 Chevaux, Christophe M36 France 1:58.59Q
3 Boross, Gabor M36 Hungary 1:58.77Q
4 Milde, Nils M36 Germany 1:59.39Q
5 Aust, Martin M37 Czech Republic 1:58.83q
6 Weeks, Scott M39 United States 1:59.59q
7 Marc, Sebastien M36 France 1:59.69q
8 Weaver, Richard M36 Great Britain 1:59.89q
9 Roquelaure, Ruddy M36 France 2:00.57q
10 Brecher, Jay M37 Canada 2:00.71q
11 Chermoshentcev, Aleksand M39 Russia 2:01.74q
12 Colletti, Jon M38 United States 2:02.82q
13 Rojas, Jorge Isaac M38 Costa Rica 2:03.10
14 Rhodes, Jason M39 United States 2:03.57
15 Wittig, Jens M35 Germany 2:04.78
16 Pedersen, Michael M38 Denmark 2:05.92
17 Mangiapane, Stephen M39 United States 2:07.80
18 Stanley, Craig M36 United States 2:13.97
19 Kumaraswamy, Balu M38 India 2:27.42
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