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!

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

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)

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

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

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!

oct 19, 2011

AM hill work:
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

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:

mon, oct 17, 2011

AZ bobcat

AM Run:
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:

oct 16, 2011

6.22 miles in 49:36 - Z2 pace
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?

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...

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?

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.

Have to find time to research the great horned owl; thought i heard one on the way home, maybe not necessarily that owl in particular but a sound like one as i was crossing over the water duct - here is a video of one of them:
http://www.youtube.com/watch?v=Dhf-BOy5lhU

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)"