Wednesday 7-6-11

got out for a run last night in the 90+ heat.
actually managed to stay somewhat in the shade.
felt pretty solid.

3.5 miles
7:45 average pace.

was nice to get out on the feet for a change of pace.

been taking a bit of a holiday from the gym. weather is so nice its fun to play outside.

going for a mountain bike ride tonight.

maybe long road ride tomorrow.

peace

Tuesday 4-26-11

Tuesday! back at it again today.
kind if sleep like crap last night. not sure why, but up and out regardless.

baseline
rom drills
run drills

row 1k
3:23

did some run drills on the sprint track to loosen up the legs then worked some basic rom drills to open up the rest of the body. feeling a little tight this am but nothing crazy.
felt solid on the row.

Work Capacity
7 rounds AFAP
max rep 135# bench press
max rep push up
run 200m

17:00 mins +/- on the wall clock
reps per round
20/22 15/18 12/9 10/10 10/9 10/8 10/11
runs all at 6:00 pace. ran .15 miles to make up for treadmill spool up time.
the 135 got heavy fast and then the push ups were rough. max reps no stopping in any position so the reps added up and failure came quick.
great work out. happy to be benching a little more even if fairly light.

Durability
run 3 miles at moderate pace

5k @ 8:00pace 24:50
not going to lie the first mile was torture on the treadmill. pace was fine just dragged on and on. had to play the mental game to suck it up and just keep going. argh. much nicer running outside. little crappy though this am to run a outdoor loop.
pace felt fine.

plyo
yoga
foam roll
-spent a little extra time on mobility. with the week off i waqnt to make sure i keep flushing the system and don't over tax it right away.
feeling pretty solid all in all.

peace

Saturday 4-23 Sunday 4-24-11

Saturday was a wash out. rained till late.
visited the folks and stopped by the Darkhorse HQ for some road bike fixings. hmmm. guess i need to start riding that a bit eh?

Sunday
happy easter!!
got out for a quick 5k.
23:23 i believe. will upload data later. battery low in garmin right now.
felt solid.

peace

Wednesday 11-3

hump day.
chilly chilly again. up and out into the cold air. brr.

treadmill.
run 5k
stepped on and felt ok. 7:30 pace.
got about 1.5 in and figured i would push the pace a little and kick it to 5k
22:40
7:15 pace. good stuff. felt good after.

barbell complex warm up
5x45
5x95
used these to get loose after the run and prep for the met-con

met-con
5-4-3-2-1
3 x pull-ups
3 x push ups
115# barbell complex

untimed.
the actual wod called for muscle ups but i subbed the 3 to 1 pull ups and push ups
all pull ups and push ups were unbroken.
barbell complex was good but 115 seemed heavy then i thought it would be and definitely a gasser.

stretch
little yoga action to open up the back and hips.
rolled out the hips and shoulders on a softball. trying to get a little release going. shoulders need it. felt it pressing the bar on the complex.

wednesday. hurray. looking at another busy day.

peace!

Tuesday 9-21 am

slept much better last night.
definitely feeling the workout this am. was thinking about rolling over but got up and moving. pretty heavy workout planned for this pm at ignite so figured i would work out the kinks this am.

treadmill
run 5k
25:45
good tempo run for the first 2 miles then started to kick it up a little for the last. felt pretty good. legs were good and the back and hip felt good.

roll
stretch
yoga
plyo

spent the rest of the time working on mobility and flexibility.
roll
stretch
yoga
plyo

rocked the downward dog and the pigeon pose for a bit to stretch out the hips and hams, etc.
rolled the whole body out. back much less sensitive. better.
felt pretty good to stretch it out.

off to the showers and to the office.

have to attend a training meeting all day. they are providing lunch so will try to keep it as paleo as possible.
been digging the paleo diet. trying to keep it fairly strict. seems to be working.

peace

Thursday 9-9

thursday am.
up and out early. hmm. thats weird.
legs are thrashed.
think the Curtis p's from yesterday put a little more hurt on them. should have deadlifted. argh. should have stuck to my plan.... always go with the gut....oh well.

figured i would get some work in this am and then hit the Ignite WOD in the pm.
the doubles are definitely a little, hmm, interesting. not going to make a call on them yet.

treadmill
run 5k
tempo run. little quicker in the last mile.
8:25 pace for the first 2 then picked up to 8:00 and into the 7:00's for the last 800m or so
26:00
not a ripper but a good tempo run.
considering i wanted to quit at 2 was good to hang in for the extra mile.

strength
3 rounds
5 pull ups
10 push ups
10 squats

moved thru this quick. just get a rhythm on the pull ups. more to come with those later.
push ups were cool. felt good to stretch out the back a little
squats were hard. still feeling it in the legs big time.
going to suffer thru the thrusters later..

foam roll--ouch!
stretch
roll more
stretch
roll more.
felt much better after rolling it out a bit.
definitely makes a difference.

looking to stay loose and hit the 5pm wod at Ignite.

still staying paleo!
been pretty strict on it and feeling good. not hungry and trying to make better food choices. definitely feel like i have lost some of the bloat. interesting.

Wednesday

up before the alarm and a little slow moving.
but after yesterdays double it was to be expected.
got out and went to get some work down.

treadmill
run 5k
tempo run
8:30 pace. just stretching the body out. never in the red zone.
felt pretty good. but a little tired.

strength
3 rounds
10 pullups
10 push ups
10 squats
moved thru these steady. not for speed but good form and to loosen up.

was going to throw down the mainsite amrap but decided to just roll and stretch and recover a little.
think it was a wise choice as i was a little tired and could use a recovery day.

looking to hit it hard again tomorrow and maybe do the CFI 6pm class.

peace

tuesday

up and out early again.
gym open! yeah!
back to the normal schedule.

treadmill
run 5k
23:50
was going to run 3.6k. set the pace pretty high and started trucking. got to 3.6 and said screw it lets go for 5. kept pushing the pace. finished the last 800m under 7:00. into the 7's for the last 1.5 k or so. felt pretty good.
new pr. have to look back thru but definitely more comfortable at higher paces.

Mainsite WOD
read this on the bb and maybe lost a little in translation.
3 rounds
50 jump touch
40 squats
30 sit ups
20 push ups
10 pullups

the jump touch was rx'd to set a weight 18" above your standing reach. i think i thought it said 8". i set 2 foam pads on top of the pullup bar extension. easily 8-10 over my reach. i tryed to get my wrist above the higher pad each jump. seemed like i was getting a good 12" jump each time. looked back and rx'd was 18". yikes.
the other movements were pretty solid. used the decline situp bench set on the highest peg. all sets unbroken in the first round, most in the 2nd round. third round got a little tough.

19 minutes for 3 rounds.
of course i looked back and rx'd is 5 rounds. yikes! thats beastly.

felt pretty good this am between the run and the WOD. good stuff. moving my bodyweight well and feeling pretty strong. maybe a few days off and some 3 on 2 off has been good for the body.

keep playing it by ear.

happy tuesday!!

Friday

back?
sort of.
got up and went at it this am. all be it a little half assed.
still in a 40 haze.recovering from the whole event build up and tear down.

treadmill warm up
run 5k
felt pretty darn good.
got some new sneaks so that helps.
nike free run. review to follow.
25:25 with a leisurely start. not to bad. actually a little surprised i had some spring in my step.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
10 sit ups
moved thru these pretty well. little stiff from a few days off. 1 round later and started to loosen up a bit. felt good. legs a little heavy.

Bear Complex
went a little of the reservation today. ditched the mainsite as i was uninspired. CFE strength was a rest day. but the CFE wod was 5k so i actually got that done!
figured i would play with the bear complex for my remaining time and then go roll and stretch.

5 rounds
85
95
105
115
95

115 got heavy on the last couple reps. pretty minimal rest between rounds as i was running a little short on time. went back to 95 for the last round to get some speed work on the bar.
felt ok.

stretched, rolled, stretched for a few minutes and then called it a day.
little behind schedule by the time i got out of there but its friday. i can be 5 minutes late!

looking forward to the weekend.

peace!

Friday

TGIF
there many have been a few stoli and tonics consumed last night.
i may have gone to bed a but late after watching a movie.

i still got up and hit it hard! this i am pleased with...

up and out at regular time. felt pretty good actually. drank a lot of water last night.

treadmill warm up
run 5k
hopped on and planned to throw down 2miles. set a 8:20 pace and went at it. got into and kept kicking the pace up. figured what the heck and ran out the 5k. 25:50 including the .10 mile walk/jog warm up. was just bouncing along. felt real solid. heel was in good shape. rolled it out last night again on the frozen bottle and it really helped.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
all as usual here. did 3 different grips on the pull ups just to spice it up a little.

strength
Press
10x45
10x75
8x95

3-3-3-3-3
135
155
165 (2-f-f)
160
155

135x8

felt pretty good here. got the first 2 at 165 and then struggled on the third. set the bar down. reset and tried again. no dice.
went to 160 and cranked them out. heavy but got them. then went back to 155 and got those.
did a max rep set on 135 and got 8. pretty good. still need a little work here. but making progress it seems.

CFE MET-CON
adapted from the cfe site
3 rounds
15 kettlebell swings
15 GHD sit ups
15 75# power snatch

10 minutes +/- on the wall clock.
did real ghd sit ups on this. first time really using these. they are hard! the KBS were pretty easy but felt it in the shoulders. the powersnatches were hard. got thru them but the last set was 10/5.

cashed out after this.

foam rolled
stretched
few yoga-esque moves
really want to work on the flexibilty and mobility issues. having a little extra time to roll and such is a huge help!

happy friday.

weekend recap

got up saturday and decided it was too nice to go to the gym. checked the mainsite and it had a 5k on it! sweet. get to play outside.
had breakfast with the kiddoes and by the time i got motivated it was 12:00. yikes. little warm out!

trail run.
big loop at zukor plus an inner loop as well
should have been over 4 miles. well over the rx'd 5k. going to have to try to map it out.
felt ok. very hot. legs a little stiff and right heel still banged up a bit.

sunday
let the boys for a road ride up north.
let the mayor set the early pace so nice rolling route at a good pace. once we turned toward home c-dubs and irish tom turned the screws and i jumped on. some good hard riding paceline action. it hurt but in the good way. felt good to be on the road bike. smooth.

hot again. got home and played outside with the kids and worked on the mtb which is trashed from the ss race. and i didn't even race it!!

Wednesday

up before the alarm and out the door.
checked the mainsite and was a little unsure if i would go that route. after a little thought i figured i might as well. don't want to be jumping around with workouts to much. its one thing on a rest day to fill in.

treadmill warm up
run 3 miles
felt real good so pushed it for the extra mile. kept the pace high. right hip a little sore from the overhead squats yesterday but loosened up a 1/2 mile in or so.
good stuff.

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
moved quickly through these. little burnt from the run but felt ok.

WOD
row 500m
150 double unders
50 burpees

ok, so i may have underestimated this a little........ i was a little burned out after the run and all. found a jump rope and said ah what the heck.

scaled
50- 45# sdhp
75- double unders
30 burpees

yeah this sucked bad.
the sdhp were unbroken.
the double unders really were bad. not sure if it was a rope which had a kink in it or what but i kept getting hung up and having to get back going. get 3 start over, get 4 or 2 and start over. argh. just brutal. i had been getting better at these but apparently need a little more work. maybe incorporate these into the warm up? need to get a new jump rope as well.
the burpees were abut survival. empty tank. no gas. did sets of 10. was shooting for 50 but after 30 i was spent.

all in all a good morning.
going to be a nice day. get out and enjoy!!

Sunday

woke up and felt good. got to the gym early and had plenty of time so decided to kick a bit of a long one.
mainsite wod was helen. i dig this wod. we only have a 1 pood kettlebell but otherwise done as rx'd.

treadmill
run 5k
started out just to warm up but felt good and figured i would get some miles under my legs. not a record breaker but a solid endurance pace 5k.

strength warm up
3 rounds
20 push-ups
20 air squats
just to get the muscles ready

mainsite wod
"helen"
3 rounds for time
run 400m
21 kb swings
12 pull-ups

used a treadmill set at 1% incline
used a 1 pood kettlebell
pull-ups were kipped a little but more strict

9-10 minutes. used wall clock so not exact
felt great thru this entire workout. just moved from station to station. all kb swings and pullups were unbroken. very happy with this.

cash out run
run 5k
figured i would push the mileage up and did another 5k. slightly faster than the first only cause i was warmed up and started at a higher pace. felt good and pushed it out.

excellent work out.

problem.
my right foot feels like i pulled a muscle in it. have some heel pain as well which i expected from the mileage. the muscle pain is in the side of my foot and quite sharp. took some advil and iced it down good. hoping it gets better. argh.

read Marcus Luttrels book over the weekend. OUTSTANDING!!!!!

monday 5k!

monday am!
5k on the mainsite! sweet. well maybe, maybe not!
woke up in a little funk. dragged ass out of bed and into the gym. heart not there this am. mentally taxed from some of the personal nonsense. need to compartmentalize it a bit.

warm up
run 3/4 mile
1/4 slow
1/2 distance pace.
got the legs moving and the blood flowing. not bad.

strength warm up
3 rounds
10-dips
10-pullups
15-air squats

slow and steady. didn't rush these. just got them done.
took a minute or two break after to talk with a couple guys and then went to hit the 5k.

5k
treadmill set at 1% grade
25:30
started with a 8:45 pace or so and moved it to 8:30. held that for a bit and was struggling mentally. was able to push the last 1 to 11/2 miles so ended up finishing pretty strong. felt ok. head want really into it. think i can get sub 25 easy if my heads in the game. would like to be in the 24's. still alot slower than i used to be but thats ok. different focus these days!

overall happy with the performance.

monday monday. hoorah!

peace

run forest run!

so i missed mondays workout off the mainsite. row 5k. have no access to a rower right now so would have had to get creative. did the snatches yesterday and knew today would be mainsite rest but needed to get in a workout......so.....run it was....

treadmill. i am not opposed to the treadmill and considering it was 14 degrees when i got up and dark out the treadmill seemed like a good option.
did a 1/4mile warm-up walk/jog 8% incline
ran 5k 8:20 pace 2% incline
felt pretty good. little stale at the 2.5ish mark but i think it was that i was smelling the finish.
did a 1/2 mile cool down walk/jog
was going to do a little bodyweight work or some SDLHP to make up for not rowing but was pretty blown after the run. didnt realize it when i was moving but once i stopped i knew i had enough.

slept like crap last night. high stress personal life crap right now. hopefully will work itself out, sure it will but its been eating at me. focusing on family and work instead and trying to keep it positive. realize it could be much worse...
will not let it get me into a slump like a year or so ago. got a bit depressed and fell off the training wagon. had been riding a lot at the time and working out a bit as well. had decent fitness. had done the cohutta 100 and shenandoah 100 that year as well as a few shorter races. let it slip away. gained crap weight and lost a lot of motivation. need to focus and not fall into that rut.
sleep is key. sleep good, get up early and get it done......

ok enough of that crap. moving on.....

been enjoying the running. need to get outside more but that will come with the weather.

may have added an event to the calender for the spring. not 100% yet but it looks good. will put it up in a separate post once i finalize it.