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!
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