Long Slow Distance

4.13
5 mile trail run  @ 43:34mins

First time doing this in a while. Legs are somewhat beat up (calves and IT's). Need to work these out this week, so they don't become a major problem.

Goal for this run is to get it to a 32:30 pace. 

Pushin

Bench training session on Tuesday 4.12

(280# working Max)
190# (70%) for 6 sets of 5

Wide Grip paused bench
165# (60%) 2x8

Arms
Sets + Reps

Working crazy hrs so that was it for this session.

16 weeks out from goal of 18 min 3 mile/ 24 min warrior dash.

Wave 1
Wave one will continue to focus on limit strength, while increasing work capacity and running efficiency.
Diet will stay the same this week, and bdwt should drop another pound or two to 186.5-187.5.

Wave 1 Day 1
4.11.11

First day of track work: I was running out of daylight so I opted to do my sprint work 1st.
Planned;
5 - 1/4 mile repeats in 120 secs with 120 sec recovery.

Actual:
1 - 400M 120/120
2 - 400M 120/90
3 - 400M 90/120
4 - 400M 90/90
5 - 400M 82/Done

So obviously the 120/120 was way to easy and I am actually pretty close to be on par with where I want to be at 6 weeks out. So I will continue to push these a bit and play with rest periods/TT etc. I do not know if i could keep the pace for a mile let alone 3 though. So I have to continue to build up my overall distance tolerance.


- Jump Training 25.5 inch 4sets of 6 (36" Max)

- Squat JTS 5's Accumulation 6 sets of 5 @ 245 (70% of 345) down to a 12 inch box

- Squats (Explosive 1 min break) - 6x3 @ 230# (67.5%) down do a 12 inch box

- FS - 2x8 @ 135

*extra work for Upper back
- Behind the back shrugs: 225 3x15 (added 20# from last week) need to be in the mid 300's on these
- Dumbell Shrugs w/ 3 second contraction 65#x20, 75#x20, 25#x50

MWOD (10 mins calves)

Wanted to add in some GHR and will try to do it today as a warm-up.

Minimalist Shoes = Need more SMR

Need to take a big portion of my workout and start devoting it to SMR and the MWODS. Calves are toasted from run yesterday.

Blast or Dust vs. Balance

From one extreme to the next. Blast or dust. All in or not at all. I tend to follow these presumptions in life. And they inevitably end up in my everyday routines, even with things like diet.

So for now Im leaving the drastic low carb and then the mega carb refeeds in favor of a balanced approach 7 days a week.

As of the first week of april it shakes out like this:

Non training days (3 days a week) 270g of Pro, 136g of Carbs, 95g of fat @ 2479 cals

Training Days (4 days a week) 311g of Pro, 265g of Carbs, 47g of fat at just under 2800 cals

So far my recovery is a lot better and I am able to sustain high efforts longer as well. Weight is up from a carb depleted 182 to a filled out 189lbs. 

Back to Blogging

Blogging fell to the wayside rather quickly.

Will try to keep up on this a lot better now.

Mid way through a deload week right now. Focusing on limit strength, work capacity, stamina, and body composition.

4.7.11
Warm-up
MWOD for hips, hams, calves

3mile time trial - this will be a starting point as I close in to an 18min 3mile
Deload workout for legs - TBD based on leg recovery from the run. but it will include light sqts and fs

The only easy day was yesterday

A.M. Session:
35 mins incline treadmill to try to loosen up


P.M. Session:
Last night I hit squats and condtioning.
First time hitting squats in about 6 months. Very weak but should come back quickly.
- Warm-up: 500 rope skips/stretch
- Oly Squats - Worked up to 275x2
- Oly sqt widowmaker - 135 x 25 (increase weight next week)
- Walking lunges - 30# Db x 25 each leg (Increase weight next week)
- Leg Press Calves - 3 plates per side 2x20 (slow negative with pause at top and bottom, will   go for 30 reps next week)
- Thickbar scott curls [Rest paused/ 4 sec negative] - 15+7+5 <10 sec static> = 27 (up weight)
- Pinwheel curls - 40# 20 reps (up weight)
- Reverse grip ex bar curls - EZ+ 15#total 15 reps

Condtioning:
- 100 rope skips x 5
- Ankles to bar - 10,7,6,5,6 =34 (need this to get to 50)
- 50# sandbag short hill sprint X10 in 5 mins
- Prowler  Challenge #4 – The Fighter
This one probably sucks the most out of all of them.  This will give you the Prowler flu and the Prowler hangover.  With this Prowler challenge, you’ll be pushing (walking) for time, not distance.
·         Push Prowler for 4 minutes, no stopping
·         Rest 1 minute
·         Push Prowler for 4 minutes, no stopping
·         Rest 1 minute
·         Push Prowler for 4 minutes, no stopping
·         Rest forever
Used 90# of plates and will increase by 20# each week. Goal is to be doing it with 6 plates by July.