Friday 7/29 Workout #1

Workout #1
Warm up 1200m jog
4 x 400m (1:30) rest in between
1:45
1:40
1:36
1:30

Not horribly fast but just trying to get comfortable.  After taking a few minutes of rest I ran another 400m in 1:22 just to see if I had any speed.  Legs felt tired but happy with the work put in.

Did some box jump practice with 3 x 10 on a 30 inch steeple chase post.

Tomorrow will be a 1 mile time trial.

Thursday 7/28

Light day getting back into regular workout routine tomorrow.

3 Rounds
30 samson stretches
30 air squats
20 push ups
30 sit ups

3 Rounds (50lb kb)
10 kb deadlift
21 kb swings
10 goblet squats

Wednesday 7/27

Long day at work and had to catch up on more work when I got back to my hotel.  Around 11:45pm had to make a decision to workout or rest.  Couldn't afford to have three rest days in a row so I spent 20 minutes on the treadmill doing a light workout.

Run 2.5 minute Pacing 6 Elevation 2
Walk 1 minute
Run 2.5 minute Pacing 6 Elevation 2.5
Walk 1 minute
Run 2.5 minute Pacing 6.3 Elevation 3
Walk 1 minute
Run 2.5 minute Pacing 6.5 Elevation 3.5
Walk 1 minute
Run 2.5 minute Pacing 7 Elevation 4

Tuesday 7/26

Rest day!

Monday 7/25

Traveling all day, got to hotel and then went for a light swim.  Considered it a rest day.

Sunday 7/24

So day number two of training. Decided to go a bit easy before I ramp up later this week.  The jogs were basically to just allow my myself to mentally relax while I run.  Lately when I run I get anxious and I'm unable to relax and calm my breathing. Today the jogs were relaxing and I was able to I guess you would call it zone out during them.

On the runs I was just thinking about form and maintaining my desired sub 6 minute mile pace.  Legs are still a bit tired but the times were good considering they didn't feel labored and I felt like I was just striding them out.

900m jog
200m walk
400m run 1:26 min

900m jog

200m walk

400m run 1:27 min

900m jog

200m walk

400m run 1:28 min

Saturday 7/23

So been a long week of training and my legs are fried.  Decided yesterday I would make my return to running.  The Mountain Avenue Mile on Aug. 11 seems ideal.  First it's nearly three weeks away.  This will give me a bit of time to train and prepare.  Second it's only a mile so the distance will be comfortable.  My goal is to simply break 6 minutes.  This has been a goal of mine for a while but this is a perfect opportunity to see it realized.

Today's Workout(Not Timed):
1600m run
400m walk
800m run
400m walk
800m run
400m walk
12 x 100m sprints (30-40 second rest between)
400m jog cool down

Legs felt heavy but surprisingly good after five straight days of conditioning.

Thursday 7/21

Conditioning: For time

Row 1,000m
Rest 2 min
Row 500m
Rest 1 min
Row 250m

(9 mins 54 secs)

Wednesday 7/20

Conditioning: 5 Rounds

Run 400m
15 Front Squats (115/95)

(22 mins 38 secs)

Tuesday 7/19

Conditioning: 15 min max rounds

5 Power Cleans (135/95)
10 Box Jumps
15 V-Ups

(7 rounds 13 V-ups)

Monday 7/18

Conditioning: 21-15-9

Deadlifts (185/135)
One Arm Thrusters (40/30)
Rest 60 sec

4 rounds

Run 400m
10 Knees to Elbows

(22 min 8 secs) Running, I will conquer you.

Sunday 7/17

8 x 400m 2min between runs
1:45
1:45
1:43
1:41
1:39
1:41
1:39
1:42

Saturday 7/16

Rest Day!

Friday 7/15

Conditioning: Fight Gone Bad

3 rounds, 1 min each station

Wall Ball (20/12)
Sumo Deadlift High Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (calories)
Rest

(187 reps) Well that sucked, time to rest up and regroup.

Wednesday 07/13 & Thursday 07/14

Wednesday 07/13
Conditioning:
20 min max rounds

10 Renegade Row (35/25)
20 Weighted Sit Ups (35/25)
Run 800m

(2 Rounds 30 reps and 650 or so meters)

Thursday 07/14
Strength: Box Squat 10-10-10-10-10 Find 10RM.
(95 - 135 - 185 - 205(10rm))

Conditioning: Baseline

10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Row 500m

(3 mins 50 secs)

Sunday 7/10, Monday 7/11 & Tuesday 7/12

Sunday 7/10
Rest day - Bike ride with the wify

Monday 7/11
Run 400m
4 rounds of
6 Deadlifts (185lb)
12 Push Ups
12 Pull Ups
Run 400m

(10min 56secs)

Tuesday 7/12
Strength: Hang Power Snatch 3-3-3-3-3 Find 3RM.
75 - 95 - 100 - 100 - 100 - 100 (Didn't feel explosive at all in the movement)

Conditioning: 5 rounds

6 Shuttle Sprints (20ft.)
8 Burpees
10 DB Snatches, per side (35/25)

(10min 19secs)

Friday 7/8 & Saturday 7/9

Friday 07/08
Strength: Floor Press 10-10-10-10-10 Find 10RM.
95-135-165-175(10rm)

Conditioning: “The Magnum” 4 rounds

Row 357m
Rest 60 sec.
Score equals total time of workout.
(11min 43secs)

Saturday 07/09

Running
900m 4:30
400m walk
900m 4:00
400m walk
900m 4:02
400m walk
900m 4:45
400m walk

Wednesday 7/6 & Thursday 7/7

Wednesday 7/6

Strength: Box Squat 10-10-10-10-10-10 Find 10RM.
95-115-135-165-185(10rm)

Conditioning: 10 min max rounds

Run 200m
10 Pull Ups
10 Jumping Lunges, 5 each leg

(5 Rounds)

Thursday 7/7

Conditioning: On the minute for 15 minutes….

5 Deadlifts (95/65)
5 Hang Power Cleans
5 Thrusters
(11 Rounds)

Ready for a rest day.

Tuesday 7/5

Tuesday 7/5

For time:

50 Barbell Thrusters
40 Lateral Hops
30 KB Swings (24/16)
20 Barbell Reverse Overhead Alt Lunge w/Snatch Grip
10 Burpees
Run 400m

(10min ??secs) Too many breaks and broken sets, gave into the mental suck.

Monday 7/4

Monday 7/4

Running

600m (2:17)
600m (2:06)
400m (1:45)
400m (1:28)

5 Rounds
20 Push ups
40 Sit ups
10 Samson stretches

Wednesday 06/29 & Sunday 07/03

Wednesday 06/29 & Thursday 06/30

Rest Days

Friday 07/01

Conditioning: Teams of 2

200m Sled Drag, both team members (90/45)
200 KB Swings (24/16)
Cindy (5 pull ups, 10 push ups, 15 squats)

(9 Rounds)

Saturday 07/02

Run
800m
400m
800m
400m
400m
400m

Sunday 07/03

Helen
(11 min 45 secs)

10 x 75 meter wind sprints
3x 10 KB Swing practice