Saturday 7-30-11

Friday
woke up a bit sore and a bit tired so i took the day off. thought about a pm run but the t-storms put an end to that!

Saturday
up early. cup of coffee and out the door for a local run. hams sore but loosened up nicely. 2 miles in the the quads are locking up. what? freaking brutal pain. ending up walking the couple miles home. argh. not sure whats up with that. stretched them out good when i got home and a little better but still tender. maybe too much deadlift thursday? after affects of weeks of riding running?
weird.

will be in full on Darkhorse 40 promoting chaos for the rest of today and then during the event tomorrow. going to be crazy!!

playing in a golf outing monday so most likel a day off from training. hoping the legs come back to life!!

peace!

Thursday 7-28-11

back on track. or back to the old routine. or something....

up and out this am and back to the gym.

warm up
run 1 mile
7:45
solid. steady pace to start and then kicked it up a little in the end.

baseline
bear complex
75
85
95
105

-felt solid all the way thru this. surprising actually but solid. wasn't sure what to expect here.

Strength
Deadlift
10-135
8-185
6-215
4-255

3-3-3
275
295
305

solid progression to 3 sets of heavy triples. not super heavy but good. form solid all the way thru. had a bit left in the tank after 305 but didn't want to push it. could have gone 5x3 i guess but wasn't interested in going overboard.
solid strength work after being away from the barbell for a few weeks.

met-con
10-pull-up
20-24" box jumps
30-push ups
40-double unders
50-sit ups
40-double unders
30-push ups
20-24" box jumps
10-pull-ups

7:40

felt pretty good. probably should have programmed a longer met-con here as this flew by. it wasn't easy. gotta keep working the double unders as consistency is an issue. all other were unbroken and pretty quick. maybe do something like this for 3 rounds with a set recovery in between? hmm.

foam roll
yoga/plyo
-it bands were tight from the running and riding volume and the lack of foam rolling. spent some time hurting myself with the roller. much better now.
lower back a little tight from the deads and from helping a friend move some heavy furniture last night.

feels good to be back in the groove.
back to sealfit proper next week probably.

peace.

Monday 7-25-11

slept in this am. think i got a handle on this summer cold/allergy deal. seems to be waning. but i could use the extra sleep this am.

Sunday.
marked the forty course. long day in the woods. but got it done and its coming up fast. as in this weekend fast. will be quite an event.

maybe sneak in a run post work today. we'll see..

peace.

Friday 7-22-11

holy heat wave.....
yeah it was 86 at 5am...

rest day today. got some kind of sore throat, cough, allergy thing working and it sucks.. plus its a trillion degress out...

weekend?
-not sure whats up tomorrow. do a little stuff around the homestead probably
-Sunday will be out marking the 40 course early in the am to beat the heat and flies...

peace

Thursday 7-21-11

Weds night-
wednesday night worlds were in full effect. pace was hot and some were nit pleased....ooops
my fault of course but it was damn fun!
15ish miles.
little exploring,hiking and some solid singletrack riding. good times.

Family arrived home last night late. all are well and good to have them back.
car has issues. warming lights on etc.... argh. will undoubtedly have to deal with that today. argh.

slept in this am. will be back on the old school track maybe tomorrow definitely monday.
it was a good ride while it lasted. fun to fly solo for a while but nice to have everybody home.

peace.

Wednesday 7-20-11

Monday was a rest day. cool.

Tuesday.
no am workout. just wasn't super motivated. was up before the alarm but not that early..

pm.
got home late as i had to go to a co-workers Mom's wake. sad but she lived a long and good life.
needed to get some shiz done so no ride or run.
mowed the back lawn in 100 million degree heat!
then washed the truck. still need to do a interior clean as well but at least the outside looks better!
grilled up some chicken and called it a night with a few adult beverages.

Wed
no am workout. just slept in.

evening MTB ride
will meet up with the boys and spin out a loop.

fam is making their way north as i type so will be nice to have them back!!!

peace!

Monday 7-18-11

Sunday
Trifecta!
Stewart mountain bike ride. 18 miles. mixed pace, mixed bag of goodies.
hit up some moto trails that have sprung up on the other side of the park.
good times.

Monday.

rest day.
probably back to the gym tomorrow. missing it a little...
digging the added mileage and the running. hmm. maybe change up the program a little? we'll see.

peace.