Training Log Archive: ZimmersIn the 30 days ending Apr 30, 2014:
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Wednesday Apr 30, 2014 #
7 AM
Water Running 45:00 [2] 4.5 km (10:00 / km)
weight:137.2lbs
Preactive + Lunges (6)
Swim 2:26, Flutter kick until 6:00
2x A,B,C's
Running A's (4x :90, :60, :30) with /30 after 90 and /15 after 60, /45 between sets
Sets of Drills after until 45:00
Decent pool workout this morning. My form was really good, but my speed was a little lower than past workouts.
Swim 2:26, Flutter kick until 6:00
2x A,B,C's
Running A's (4x :90, :60, :30) with /30 after 90 and /15 after 60, /45 between sets
Sets of Drills after until 45:00
Decent pool workout this morning. My form was really good, but my speed was a little lower than past workouts.
3 PM
Running 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Addidas Glide Boost
Pretty tough run. Although I felt pretty good after yesterday's workout, I was once again totally drained to start this run. Ran the last 10 minutes on the track. Run was below average, but no aches or pains.
6x 60m strides (on the track)
Roll, hip mobility, and stretch at home
Push + Sit
6x 60m strides (on the track)
Roll, hip mobility, and stretch at home
Push + Sit
Tuesday Apr 29, 2014 #
4 PM
Running intervals 1:00:00 [3] 13.33 km (4:30 / km)
shoes: New Balance RC5000
Preactivation
Warm Up Loop (15:12)
Aactive
200M (32.7)
5x200,1k,5x200,1k,5x200 w/100 between 2's, and 2 after each set
15CD Barefoot
Hurdles x4 (Middle 2 3kg Medball)
Push & Sit, Foam Roll, Stretch, Ice bath (7mins to adjust the feet and 8 mins in up to the hips @ 50!!) I bit colder than 55.
Times:35 high,2:59; 35 mid, 2:58;35 low
This was a really good workout and I felt super smootuh. At no point was I breathing hard in any way. Even after the 1km's. I really believe that had Kip said to run a 3km after the workout I would be very close to 9:00 or maybe even under. Certainly, could have done the entire worjout again. I liked this workout because I feel it will serve as some good muscle memory for Saturday's 5km.
Warm Up Loop (15:12)
Aactive
200M (32.7)
5x200,1k,5x200,1k,5x200 w/100 between 2's, and 2 after each set
15CD Barefoot
Hurdles x4 (Middle 2 3kg Medball)
Push & Sit, Foam Roll, Stretch, Ice bath (7mins to adjust the feet and 8 mins in up to the hips @ 50!!) I bit colder than 55.
Times:35 high,2:59; 35 mid, 2:58;35 low
This was a really good workout and I felt super smootuh. At no point was I breathing hard in any way. Even after the 1km's. I really believe that had Kip said to run a 3km after the workout I would be very close to 9:00 or maybe even under. Certainly, could have done the entire worjout again. I liked this workout because I feel it will serve as some good muscle memory for Saturday's 5km.
Monday Apr 28, 2014 #
6 AM
Eliptical 45:00 [1] 4.5 km (10:00 / km)
shoes: Ascis GT-2000 Blue/Light Blue
Running 15:00 [3] 3.33 km (4:30 / km)
shoes: Ascis GT-2000 Blue/Light Blue
Comfortable 15 minutes running on the treadmill to shake out the legs. No issues
3 PM
Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Ascis GT-2000 Blue/Light Blue
Decent run this afternoon while the kids were doing a workout for track practice. Feel pretty good, but kept the pace easy. Quads a little sore, but nothing to worry about.
4x 70ish Meter strides after the run.
4x 70ish Meter strides after the run.
Sunday Apr 27, 2014 #
7 AM
Running long 1:55:00 [3] 25.56 km (4:30 / km)
shoes: Addidas Glide Boost
Preactive + Lunges (9)
Long Run.
Ran out around the father-in-laws on 20th side road. Visited the Tree farm for a while and run down a couple of side runs. This was a solid run. Some muscle soreness in the Glutes and upper hamstrings, but I that has more to do with the leg workout yesterday.
Apparently this week is recovery? Oh well.
Long Run.
Ran out around the father-in-laws on 20th side road. Visited the Tree farm for a while and run down a couple of side runs. This was a solid run. Some muscle soreness in the Glutes and upper hamstrings, but I that has more to do with the leg workout yesterday.
Apparently this week is recovery? Oh well.
1 PM
Water Running 45:00 [2] 4.5 km (10:00 / km)
3min swim
3min flutter kick
4x all out width of pool swim
4x all out width of pool flutter kick
Deepwater run until 45:00
Hard some solid swimming today, and I think im getting quicker. Deepwater run was pretty relaxing and my legs feel a little loosened up.
3min flutter kick
4x all out width of pool swim
4x all out width of pool flutter kick
Deepwater run until 45:00
Hard some solid swimming today, and I think im getting quicker. Deepwater run was pretty relaxing and my legs feel a little loosened up.
Saturday Apr 26, 2014 #
8 AM
Running intervals (miles) 1:20:00 [5] 17.78 km (4:30 / km)
shoes: Ascis GT-2000 Blue/Light Blue
Preactive + Roll @ Hangar - Drive to Gratton
15UP + Active + 6x1mile +15CD
For starters... We all thought the workout was going to be a complete waste of time as the road wasnt plowed and conditions were brutul. (last 400m of Gratton was pretty much covered with 12 inches of snow and we thought about doing 1200's and adding a set. However, then the plow guy came by just as we were doing the warm up... Thank God! and it pretty good.
Despite my negativiity, this workout went awesome. It's hard to say if it was the best mile repeats workout ever because last year we did 1-1-2-1-1 April 16th and it was really good too. Conditions were still a bit icy, but then got slushy as it warmed up. Anways my uphills were very consistent today and I felt strong (should have pushed them a little more) because I am never anywhere near as tired after finishing the down hills as I am with the up hills. Breathing way harder going up.
Times were:
5:18up; 4:49down
5:15up; 4:47down
5:14up; 4:37down
15UP + Active + 6x1mile +15CD
For starters... We all thought the workout was going to be a complete waste of time as the road wasnt plowed and conditions were brutul. (last 400m of Gratton was pretty much covered with 12 inches of snow and we thought about doing 1200's and adding a set. However, then the plow guy came by just as we were doing the warm up... Thank God! and it pretty good.
Despite my negativiity, this workout went awesome. It's hard to say if it was the best mile repeats workout ever because last year we did 1-1-2-1-1 April 16th and it was really good too. Conditions were still a bit icy, but then got slushy as it warmed up. Anways my uphills were very consistent today and I felt strong (should have pushed them a little more) because I am never anywhere near as tired after finishing the down hills as I am with the up hills. Breathing way harder going up.
Times were:
5:18up; 4:49down
5:15up; 4:47down
5:14up; 4:37down
2 PM
Eliptical 45:00 [1] 4.5 km (10:00 / km)
shoes: Ascis GT-2000 Blue/Light Blue
45 easy shake out + Weights
Squats, Walking Lunges, Leg Extensions, Seated Hamstring curls.
20 reps for each x 4 sets. As Ronnie Coleman would say: "Light Weight!!"
Squats, Walking Lunges, Leg Extensions, Seated Hamstring curls.
20 reps for each x 4 sets. As Ronnie Coleman would say: "Light Weight!!"
Friday Apr 25, 2014 #
6 AM
Eliptical 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Ascis GT-2000 Blue/Light Blue
No running today. Friday is normally my day to sleep in, but I was up early and couldnt get back to sleep so I spend an hour on the elliptical. No time to do anything esle later today so.. I am glad I got something in.
Thursday Apr 24, 2014 #
6 AM
Eliptical 45:00 [1] 4.5 km (10:00 / km)
weight:137lbs shoes: Ascis GT-2000 Blue/Light Blue
Easy elliptical this morning. I went fairly easy to ensure that the workout will be of high quality later today. Just hope the snow holds off.
Running 15:00 [3] 3.33 km (4:30 / km)
shoes: Ascis GT-2000 Blue/Light Blue
After the elliptical I jumped on the treadmill for a quick 15. Again, went pretty easy and then picked it up a bit for the last 3 minutes just to turn the legs over.
Stretch and roll (8 minutes) at home. Then to school.
Stretch and roll (8 minutes) at home. Then to school.
3 PM
Running (Steady/Surge) 1:04:00 [4] 14.22 km (4:30 / km)
shoes: Saucony - Type A5 White
Preactive + Roll
20UP + 6x 3:30 Steady :30 Surge + 20CD
I am really surprised how well this workout went. It was super strong from the beginning and the surges were noticeably quicker, and I was able to get right back into steady; or even a bit quicker each time. This was by far the best steady surge workout of the year!
It was really weird because my breathing was pretty controlled the entire time... it;s just that the legs get fatigued and all I feel like doing is backing off, but this time I just say the hell with it and didnt care how much it hurt... im running until my breathing get out of control... turns out I had to sprint on the last one for 45 seconds before that happened... this is good!
"Oh the beat's gonna fast gonna [kick] it up
Were goin' fast and gonna speed it up
[the race] is not gonna last so let's keep it up"
"Oh the rock's not gonna stop so let's rip it up
the beats are gonna drop and gonna [tear] em' up
My mind is on fire but it's not enough!"
20UP + 6x 3:30 Steady :30 Surge + 20CD
I am really surprised how well this workout went. It was super strong from the beginning and the surges were noticeably quicker, and I was able to get right back into steady; or even a bit quicker each time. This was by far the best steady surge workout of the year!
It was really weird because my breathing was pretty controlled the entire time... it;s just that the legs get fatigued and all I feel like doing is backing off, but this time I just say the hell with it and didnt care how much it hurt... im running until my breathing get out of control... turns out I had to sprint on the last one for 45 seconds before that happened... this is good!
"Oh the beat's gonna fast gonna [kick] it up
Were goin' fast and gonna speed it up
[the race] is not gonna last so let's keep it up"
"Oh the rock's not gonna stop so let's rip it up
the beats are gonna drop and gonna [tear] em' up
My mind is on fire but it's not enough!"
Wednesday Apr 23, 2014 #
7 AM
Water Running 45:00 [1] 4.5 km (10:00 / km)
slept:10.0 weight:137.5lbs
Pre-activate in hangar + lunges (9)
6 minutes of swim (hurricane)
2 laps flutter kick
Drills
3x3(1:10) Running A's
Deepwater run until 45:00
This was my first time trying out the new swim... Cannot say that that is easy by any means. Running A's were average. Quads are fairly sore from yesterday's tempo workout.
6 minutes of swim (hurricane)
2 laps flutter kick
Drills
3x3(1:10) Running A's
Deepwater run until 45:00
This was my first time trying out the new swim... Cannot say that that is easy by any means. Running A's were average. Quads are fairly sore from yesterday's tempo workout.
3 PM
Running 1:12:00 [3] 16.0 km (4:30 / km)
shoes: Addidas Glide Boost
Did a little extra today because I don't think I'll be able to run on Friday. Anyways the run was a bit below average today... well not bad for first 45 minutes, then it got tough... SUPER tough. Slugged it out but it was pretty bad.
Did 4 100m strides after to get the legs moving. 80%, 80%, 90%, and all out.
Stretch, roll, ice.
Did 4 100m strides after to get the legs moving. 80%, 80%, 90%, and all out.
Stretch, roll, ice.
Tuesday Apr 22, 2014 #
6 AM
Eliptical 1:00:00 [1] 6.0 km (10:00 / km)
Good elliptical session this morning. Going to try and keep up about 2-3 elliptical sessions throughout the while adding more time running.
Stretch and Roll.
Stretch and Roll.
4 PM
Running tempo 1:20:00 [4] 17.78 km (4:30 / km)
shoes: Saucony - Type A5 White
Pre-activation
Stretch/roll
15 UP
3 x 12 min with one minute break
18 CD
Push/sit
Stretch/roll/ice (8@56*)
Super awesome workout. Breathing was in control for most of the entire workout, however I started struggling with the legs at about number 7 and real had to start working it. Probably just a bit over tempo for the last 30 seconds of each set starting with the 8th 3 minuter. Conner and I ran the workout together and I think we really pushed each other. Had I done this on my own I know I would not have gotten the same quality. Overall, one of the best workouts I have doen for tempo. Saturday miles should be fun with Conner - hopefully it goes just as well.
Note: I was exhausted by the time I got home and feel asleep by about 7:30.
Stretch/roll
15 UP
3 x 12 min with one minute break
18 CD
Push/sit
Stretch/roll/ice (8@56*)
Super awesome workout. Breathing was in control for most of the entire workout, however I started struggling with the legs at about number 7 and real had to start working it. Probably just a bit over tempo for the last 30 seconds of each set starting with the 8th 3 minuter. Conner and I ran the workout together and I think we really pushed each other. Had I done this on my own I know I would not have gotten the same quality. Overall, one of the best workouts I have doen for tempo. Saturday miles should be fun with Conner - hopefully it goes just as well.
Note: I was exhausted by the time I got home and feel asleep by about 7:30.
Monday Apr 21, 2014 #
8 AM
Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Addidas Glide Boost
Nice run before watching the Boston Marathon Live coverage. This was a phenomial run again. It was a wee-bit quicker than the long run yesterday. No issues at all.
Note: these news shoes are awesome!
Note: these news shoes are awesome!
4 PM
Eliptical 45:00 [3] 4.5 km (10:00 / km)
shoes: Asics GT-3000 Red
Second workout of the day. Played a little bit with the weights and then hopped onto the elliptical. Quality session.
Running 15:00 [3] 3.33 km (4:30 / km)
shoes: Asics GT-3000 Red
After the elliptical I hopped onto the treadmill for a quick 15 minutes. I wanted to spend less time on the elliptical and run more, but remember what happened to me in December. So Im been smart about it.
Solid run... no issues.
Foam rolling + stretch + ice.
Solid run... no issues.
Foam rolling + stretch + ice.
Sunday Apr 20, 2014 #
1 PM
Running long 1:50:00 [3] 24.44 km (4:30 / km)
shoes: Addidas Glide Boost
Preactive + Lunges (10)
1:50 long run.
This was a really good run. I did not feel sore at all like last week and this run was probably the best long run of 2014. I was rolling pretty much the whole time.
1:50 long run.
This was a really good run. I did not feel sore at all like last week and this run was probably the best long run of 2014. I was rolling pretty much the whole time.
Saturday Apr 19, 2014 #
10 AM
Running warm up/down 1:00:00 [1] 11.5 km (5:13 / km)
shoes: Addidas Glide Boost
Preactive
15up + Active
5km Race
30down
15up + Active
5km Race
30down
Running race 15:54 [5] 5.0 km (3:11 / km)
shoes: New Balance RC5000
This was pretty much the worst conditions I have ever raced in!! It was 0 Degrees and rain/sleeting/snowing and a about a 50km wind. Anyways the race features a half mile downhill to start, then you go over a bridge, then make a whole pile of turns and corners before going back over the bridge and finishing uphill.
Splits were:
1km - 2:52
1mi - 4:36
2mi - 9:50
3mi - 15:21
5km - 15:54
I went out fairly hard with the down hill and tail wind. Had a big lead by the first mile. The course is a weird course and you hit the wind at about 1.5 miles when you turn around and man was it brutual. With gusts, I think there were times when I was practically not even moving forward (simply crazy)
Anyways I worked hard, but never pushed anything crazy because I was contested all. Next guy was over a minute back. Optimal conditions and a flatter course and I still feel I'll go under 15:00. See in a few weeks I guess.
http://www.duluthnewstribune.com/content/runner-wi...
Im a Celebrity now! lol lol lol
Splits were:
1km - 2:52
1mi - 4:36
2mi - 9:50
3mi - 15:21
5km - 15:54
I went out fairly hard with the down hill and tail wind. Had a big lead by the first mile. The course is a weird course and you hit the wind at about 1.5 miles when you turn around and man was it brutual. With gusts, I think there were times when I was practically not even moving forward (simply crazy)
Anyways I worked hard, but never pushed anything crazy because I was contested all. Next guy was over a minute back. Optimal conditions and a flatter course and I still feel I'll go under 15:00. See in a few weeks I guess.
http://www.duluthnewstribune.com/content/runner-wi...
Im a Celebrity now! lol lol lol
Friday Apr 18, 2014 #
8 AM
Running 31:00 [3] 6.89 km (4:30 / km)
slept:7.0 weight:136.8lbs shoes: Asics GT-3000 Red
Finally got a decent night's sleep!! Anyways quick shake out this morning before heading to Duluth. I will likely run again while down there tonight.
Ran around chapples and the bike trails. The bike trails were not plowed so the quads and calves got an intense workout. No pains to speak of... a little general soreness though.
Ran around chapples and the bike trails. The bike trails were not plowed so the quads and calves got an intense workout. No pains to speak of... a little general soreness though.
7 PM
Running (Shake Out) 15:00 [1] 3.33 km (4:30 / km)
shoes: Addidas Glide Boost
Easy pre-race shake out after some shopping in Duluth
Rope Stretch + Foam Roll
Rope Stretch + Foam Roll
Thursday Apr 17, 2014 #
4 PM
Running (5km effort) 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Asics GT-3000 Red
preactivation
15 warm up
5,4,3,2,1,2,1 @5k effort w/2 after 5,4, and 1 after the rest
19 cooldown
lvl 3 plyo
push and sit,foam roll, ice bath
This was a really hard workout. I think there was about 8 inches of snow on the bike path and the dirt road was insanely slippery. Pace was pretty slow, but I found myself breathing hard early in each of the reps. Hard to really push hard to get any sort of speed going so the effort was definately there. Really shortened up the stride length and worked on form and cadence due to the conditions.
15 warm up
5,4,3,2,1,2,1 @5k effort w/2 after 5,4, and 1 after the rest
19 cooldown
lvl 3 plyo
push and sit,foam roll, ice bath
This was a really hard workout. I think there was about 8 inches of snow on the bike path and the dirt road was insanely slippery. Pace was pretty slow, but I found myself breathing hard early in each of the reps. Hard to really push hard to get any sort of speed going so the effort was definately there. Really shortened up the stride length and worked on form and cadence due to the conditions.
9 PM
Running 15:00 [3] 3.33 km (4:30 / km)
shoes: Asics GT-3000 Red
Easy Shake out.
Eliptical 30:00 [1] 3.0 km (10:00 / km)
shoes: Asics GT-3000 Red
Easy shake out
Wednesday Apr 16, 2014 #
7 AM
Water Running 45:00 [1] 4.5 km (10:00 / km)
weight:137.9lbs
Preactive + lunges + roll
Swim 2:22 (Almost a new PB) It could have ben sub 2:20 but I slakced off hard the last 35 ish meters.
Running A's 2:15 down by :15 to :15
Deepwater run
Good workout. The 2:15 and 2:00 was a little slow, but I picked it up throughout the middle and hammered the last 3.
Swim 2:22 (Almost a new PB) It could have ben sub 2:20 but I slakced off hard the last 35 ish meters.
Running A's 2:15 down by :15 to :15
Deepwater run
Good workout. The 2:15 and 2:00 was a little slow, but I picked it up throughout the middle and hammered the last 3.
3 PM
Running 1:03:00 [3] 14.0 km (4:30 / km)
shoes: Asics GT-3000 Red
1 hour off day run + 4 hard strides after. Solid run. Much better quality than monday and better than the last couple wednesday's. Definately better because I didnt do a brazilian workout this week.
Tuesday Apr 15, 2014 #
6 AM
Eliptical 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Asics GT-3000 Red
Went to the gym to do some cross training this morning. Eliptical was good, but there is some significant pain in the inside of my shin again. Everything has been great since after that race on Sunday. In fact it felt fine Sunday, but popped up yesterday during the run. I doesnt hurt to press on the area or roll on it, but there is pain when pressure is applied when I get up to walk or move. Goes away when warmed up.
5 PM
Running tempo 1:10:00 [3] 15.56 km (4:30 / km)
shoes: Saucony - Type A5 White
15up + 16, 12, 8@Tempo with 2 minute jogs + 15down
3xhurdle drills - middle with medball
Push and Sit
Foam + Roll Stretch + Iced shins and right quad at home
This was a really good workout. The 16 minuter felt really good and easy (I don't think I reached tempo); the 12 was a bit quicker and with more up hill I think was just under tempo here (breathing still somewhat controlled); the 8 minuter was really the best. Ran to the top of Gratton and check the watch at the end the mile mark (3:12) and ended up finishing at the stop sign at about (8:13-8:14). I ran a little more than 8 minutes because I wanted to see what kinda pace I was running coming down the hill, so about a 5:02ish mile, and it felt EASY!! This last rep the breathing was right at tempo for the last 4 minutes for sure... I could have went faster, but then I would have gotten above it.
Very happy with today... there was no pain after the workout despite there being some earlier in the morning.
3xhurdle drills - middle with medball
Push and Sit
Foam + Roll Stretch + Iced shins and right quad at home
This was a really good workout. The 16 minuter felt really good and easy (I don't think I reached tempo); the 12 was a bit quicker and with more up hill I think was just under tempo here (breathing still somewhat controlled); the 8 minuter was really the best. Ran to the top of Gratton and check the watch at the end the mile mark (3:12) and ended up finishing at the stop sign at about (8:13-8:14). I ran a little more than 8 minutes because I wanted to see what kinda pace I was running coming down the hill, so about a 5:02ish mile, and it felt EASY!! This last rep the breathing was right at tempo for the last 4 minutes for sure... I could have went faster, but then I would have gotten above it.
Very happy with today... there was no pain after the workout despite there being some earlier in the morning.
Monday Apr 14, 2014 #
3 PM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT-3000 Red
Super tough run today. My achilles and calves are destroyed right now. I am surprised because I felt pretty good last night but after waking up this morning I knew today was gonna be rough. Only did 45 minutes because of how sore I am.
Roll, stretch, ice.
Core strength
Roll, stretch, ice.
Core strength
Sunday Apr 13, 2014 #
8 AM
Running warm up/down 45:00 [1] 8.1 km (5:33 / km)
shoes: Asics GT-3000 Red
Regular warm up and cool down.
9 AM
Running race 30:52 [5] 10.0 km (3:05 / km)
shoes: Saucony - Type A5 White
This was a super cool race. Major learning experience for me as I almost didn't even get my flats on in time before they took the bags to the finish line.
The start was fairly crazy, but I went out pretty easy. I was not prepared mentally for this race and just didnt expect a lot of things to happen the way they did. This will come with more racing. I had a major mental lapse from 6.5km -8km and cannot remember what the hell happened during that time. All I know is I was running by myself at that point and spent the last 1.5km rolling a few people. I am disappointed a little because when I finished I felt way too good and my legs werent even burning. Unlike the Meatball race where I was totally done after. My watch broke before the race so i rn without one (annoying!!!) But splits were from what I could see on the leader car and the 5km mat were:
3:01 (1km)
6:00 (2km)
9:06 (3km)
15:16 (5km)
after that, I have no idea what I ran.
30:52 (10km)
The start was fairly crazy, but I went out pretty easy. I was not prepared mentally for this race and just didnt expect a lot of things to happen the way they did. This will come with more racing. I had a major mental lapse from 6.5km -8km and cannot remember what the hell happened during that time. All I know is I was running by myself at that point and spent the last 1.5km rolling a few people. I am disappointed a little because when I finished I felt way too good and my legs werent even burning. Unlike the Meatball race where I was totally done after. My watch broke before the race so i rn without one (annoying!!!) But splits were from what I could see on the leader car and the 5km mat were:
3:01 (1km)
6:00 (2km)
9:06 (3km)
15:16 (5km)
after that, I have no idea what I ran.
30:52 (10km)
1 PM
Running (Shakeout) 30:00 [3] 6.67 km (4:30 / km)
shoes: Asics GT-3000 Red
Went for a shakeout in Toronto in the afternoon. There was no soreness as of yet and I actually felt pretty good, which was another sign that I did not run hard enough.
Rolled and rope stretch away in the gym at the hotel.
Rolled and rope stretch away in the gym at the hotel.
Saturday Apr 12, 2014 #
1 PM
Running 25:00 [3] 5.56 km (4:30 / km)
Friday Apr 11, 2014 #
4 PM
Running 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Asics GT-3000 Red
Tough first 10 minutes but then things started going pretty good. Felt quite good by the end.
3 good strides 50-60m ish
Roll and stretch.
3 good strides 50-60m ish
Roll and stretch.
Thursday Apr 10, 2014 #
4 PM
Running (Steady Surge) 1:00:00 [3] 13.33 km (4:30 / km)
slept:6.0 weight:137.8lbs shoes: Addias Adizero
Preactive + Roll
20up +10 x 1:45 + :15 Surge + 20down
This workout was really good considering how much my hamstrings hurt. I got dropped on the surges, but was not losing any ground on the steady. I simply could not turn the legs over to stick with Tree and Dom. I am fairly happy with the workout because I know I could have run the steady pace for at least another 20 minutes... breathing was not even close to out of control. Just need to rest because there is still some speed left in these old legs - as brazilians indicate.
Lvl 2 plyo
Push Sit
Roll + Ice bath @ 52!! wow wow wee!
20up +10 x 1:45 + :15 Surge + 20down
This workout was really good considering how much my hamstrings hurt. I got dropped on the surges, but was not losing any ground on the steady. I simply could not turn the legs over to stick with Tree and Dom. I am fairly happy with the workout because I know I could have run the steady pace for at least another 20 minutes... breathing was not even close to out of control. Just need to rest because there is still some speed left in these old legs - as brazilians indicate.
Lvl 2 plyo
Push Sit
Roll + Ice bath @ 52!! wow wow wee!
Wednesday Apr 9, 2014 #
7 AM
Water Running 45:00 [3] 4.5 km (10:00 / km)
slept:2.0 weight:137.6lbs
Wow... I could not sleep for the life of me last night! Apparently, I think too much and need to relax - according to the wife. Anyways...
Preactive + Lunges (6) + roll
Weigh in (139.0) - ate a rather large breakfast - mainly because I was up at like 4am and was bored, even marked some tests :)
Swim - 2:24 - quite fast for me
Flutter kick + a little more swimming
Drills
Running A's 3x3x :90 with :30 btwn and :60 btwn sets.
Set 1: 116, 118, 120
Set 2: 116, 118, 118
Set 3: 118, 122, 130
Deepwater run unitl 45:00 - worked harder than normal.
Preactive + Lunges (6) + roll
Weigh in (139.0) - ate a rather large breakfast - mainly because I was up at like 4am and was bored, even marked some tests :)
Swim - 2:24 - quite fast for me
Flutter kick + a little more swimming
Drills
Running A's 3x3x :90 with :30 btwn and :60 btwn sets.
Set 1: 116, 118, 120
Set 2: 116, 118, 118
Set 3: 118, 122, 130
Deepwater run unitl 45:00 - worked harder than normal.
3 PM
Running 45:00 [3] 4.5 km (10:00 / km)
shoes: Asics GT-3000 Red
Decent run today, but legs were really heavy and sore. They progressively got more sore as the morning and afternoon went on and by the time I finished work I felt dead. Got the run in... about avg.
Lots of rolling and stretching after.
Lots of rolling and stretching after.
Tuesday Apr 8, 2014 #
4 PM
Running intervals (Brazilians) 1:10:00 [4] 14.77 km (4:44 / km)
slept:10.0 weight:138.8lbs shoes: Saucony - Type A5 White
Preactive + roll
15:10 warm up loop
Full active + 3x30m excels
200m - 32.0
3 x 600 + 400 w 100m rec + brazilian half lappers
Brazilians were tough, but the times were fairly fast for me, so that is good. the 600+400's were good, but I really felt that I could have kept it rolling... which is good because in a 3km you have 10 more laps after one 1km and no break in between. Not much else to say here.
Did extra push and sit and really stretched and rolled A LOT after + ice bath.
15:10 warm up loop
Full active + 3x30m excels
200m - 32.0
3 x 600 + 400 w 100m rec + brazilian half lappers
Brazilians were tough, but the times were fairly fast for me, so that is good. the 600+400's were good, but I really felt that I could have kept it rolling... which is good because in a 3km you have 10 more laps after one 1km and no break in between. Not much else to say here.
Did extra push and sit and really stretched and rolled A LOT after + ice bath.
Monday Apr 7, 2014 #
5 PM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics GT-3000 Red
Preactive + 45:00 run.
This was an excellent run. I found myself rolling pretty good today with minimal soreness left from Saturday. I was to worried about how quick I was good and just kind let myself run. I am going to just chalk it up to maybe I am getting fitter.
Push and Sit + Roll after
This was an excellent run. I found myself rolling pretty good today with minimal soreness left from Saturday. I was to worried about how quick I was good and just kind let myself run. I am going to just chalk it up to maybe I am getting fitter.
Push and Sit + Roll after
6 PM
Water Running 1:00:00 [2] 6.0 km (10:00 / km)
After my run I went to the pool to get in some swimming and deepwater running. I'm not too concerned about doing more deepwater running because it seems to relax me and makes me feel better the next day.
Did 10 minutes of fairly hard swimming and flutter kicking before deepwater run though.
Did 10 minutes of fairly hard swimming and flutter kicking before deepwater run though.
Sunday Apr 6, 2014 #
7 AM
Running long (Recovery Week) 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Asics GT-3000 Red
Pre-Active + Lunges (6)
1:15:00 run (recovery week)
Picked up Dom early this morning and drove back to the hangar. Ran from Hangar to pretty much A-Club then turned around. Run started out with a lot of moans and groans due to yesterday's hard effort but turned out somewhat decent by the end. Around average I would say.
20 HOH
Push and Sit
Basic Strength
Hip Mobility
Roll and Stretch (at home)
1:15:00 run (recovery week)
Picked up Dom early this morning and drove back to the hangar. Ran from Hangar to pretty much A-Club then turned around. Run started out with a lot of moans and groans due to yesterday's hard effort but turned out somewhat decent by the end. Around average I would say.
20 HOH
Push and Sit
Basic Strength
Hip Mobility
Roll and Stretch (at home)
1 PM
Water Running 45:00 [1] 4.5 km (10:00 / km)
Nice easy shake out in the pool. Good stretch in the sauna after.
Saturday Apr 5, 2014 #
8 AM
Running hills 1:15:00 [5] 16.67 km (4:30 / km)
shoes: Addias Adizero
Preactive + Roll
Warm up to I-Tie (16:10)
Full Active
3 x 6 (Hills) with 2 min recovery btwn sets
Set 1: 9:30
Set 2: 9:42
Set 3: 9:35
Warm down 22:48
This was an awesome workout. I think will were really blazing the hills because the times were quick and I thought the recoveries were slow. After the first one I was "oh god" two more of these, but really happy how it turned out. I was ALL OUT the last three hills... certainly emptied the tank today.
Warm up to I-Tie (16:10)
Full Active
3 x 6 (Hills) with 2 min recovery btwn sets
Set 1: 9:30
Set 2: 9:42
Set 3: 9:35
Warm down 22:48
This was an awesome workout. I think will were really blazing the hills because the times were quick and I thought the recoveries were slow. After the first one I was "oh god" two more of these, but really happy how it turned out. I was ALL OUT the last three hills... certainly emptied the tank today.
1 PM
Eliptical 50:00 [2] 5.0 km (10:00 / km)
shoes: Asics GT-3000 Red
Easy 50 minute shake out. No issues. Legs are a little fatigued though.
Friday Apr 4, 2014 #
7 AM
Water Running 55:00 [1] 5.5 km (10:00 / km)
weight:139.2lbs
Made plans with lisa and hit the pool this morning. Lisa was late so I spent the first 10 minutes pretty much swimming and flutter kicking.
Swim for the regular 6 laps was 2:36, then flutter kicked until 6:00, then swam again 2:41, then started deepwater running.
Lisa got there a bit later so I did 45 with her.
Note: for some reason I have a weird throb-like pain in my shin, but it doesnt hurt to poke it anywhere or press on it. Weird.
Swim for the regular 6 laps was 2:36, then flutter kicked until 6:00, then swam again 2:41, then started deepwater running.
Lisa got there a bit later so I did 45 with her.
Note: for some reason I have a weird throb-like pain in my shin, but it doesnt hurt to poke it anywhere or press on it. Weird.
3 PM
Running 20:00 [3] 4.44 km (4:30 / km)
shoes: Asics GT-3000 Red
Quick easy 20 minutes to shake out anything in the legs. Ready to blast some hills tomorrow.
Roll + Ice
Roll + Ice
Thursday Apr 3, 2014 #
4 PM
Running 1:01:00 [3] 13.56 km (4:30 / km)
shoes: Addias Adizero
15up + 3 x 5 x 1min hard with 1min recovery with 2min between sets + 15down
lvl 1 plyo
push sit
roll, stretch, ice bath
I really felt good before the workout... dont know why. Bu anyways, this in a nut shell was a REALLY good workout. Dom and I work hard together and took turns leading. I would say we were hitting around 3:00 pace per km pace to even under at times for the minuters and were rolling recovery in the 3:40- 3:50 per km range so it was a high effort the whole way. I never really got uncomfortable the entire workout and breathing was pretty much tempo (ish) or slightly above, even towards the end of the 1 minuters. I certainly could have done another set, but I am just playing it smart right now. Even the 1km's on Tuesday didnt felt all that hard @2:55 avg. so I feel that I am in quite good shape.
lvl 1 plyo
push sit
roll, stretch, ice bath
I really felt good before the workout... dont know why. Bu anyways, this in a nut shell was a REALLY good workout. Dom and I work hard together and took turns leading. I would say we were hitting around 3:00 pace per km pace to even under at times for the minuters and were rolling recovery in the 3:40- 3:50 per km range so it was a high effort the whole way. I never really got uncomfortable the entire workout and breathing was pretty much tempo (ish) or slightly above, even towards the end of the 1 minuters. I certainly could have done another set, but I am just playing it smart right now. Even the 1km's on Tuesday didnt felt all that hard @2:55 avg. so I feel that I am in quite good shape.
9 PM
Eliptical 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Asics GT-3000 Red
Good shanke out after the workout. I actually felt pretty good. Currently no soreness. High cadence throughout entire session.
Running 10:00 [3] 2.22 km (4:30 / km)
shoes: Asics GT-3000 Red
After eliptical, I got on the tready for a quick 10. Felt smooth.
Stretch, roll again, bedtime
Stretch, roll again, bedtime
Wednesday Apr 2, 2014 #
7 AM
Water Running 45:00 [3] 4.5 km (10:00 / km)
weight:139.4lbs
Preactive + Lunges (9) + Roll
Pool - Cannonball Champ!!
Swim - 2:27 (decent), Flutter Kick
Drills
Running A's (the classic)
Great pool workout. Set 3 was certainly pretty much all out starting with the end of rep number two. I feel like I got a lot out of pool today. Hopeful the run later today goes better than last week.
Pool - Cannonball Champ!!
Swim - 2:27 (decent), Flutter Kick
Drills
Running A's (the classic)
Great pool workout. Set 3 was certainly pretty much all out starting with the end of rep number two. I feel like I got a lot out of pool today. Hopeful the run later today goes better than last week.
3 PM
Running 1:05:00 [3] 14.44 km (4:30 / km)
shoes: Asics GT-3000 Red
Solid 65:00 today with some strides and strength. No issues just a good solid run. Felt a lot better to start than last Wednesday and I think the run actually progressed as it went on.
Roll + Ice after.
Roll + Ice after.
Tuesday Apr 1, 2014 #
6 AM
Eliptical 20:00 [1] 2.0 km (10:00 / km)
shoes: Asics GT-3000 Red
Quick elliptical as warm up before a little weights session this morning.
4 PM
Running intervals (Brazilians) 1:10:00 [4] 15.0 km (4:40 / km)
shoes: Addias Adizero
Preactive + Roll
15up + 5 minutes @ Tempo + Active + 3xBrazilians (200's) with 1000's - 2minutes rest between all + 15 down
Hurdles x 3, no medball
Push and Sit
Roll + Rope Stretch + Ice Bath
This was a really good workout. The brazilians were solid, but not as good as last week, although the effort was really up there. I am really happy with the KM's because they felt pretty easy and I definately could have kept going at the pace we were running.
Times for bazilians were: 2:53, 2:53, 2:52
Times for KM's were: 2:55.5, 2:55.1, 2:56.4
Note: no weights or ellitptical the morning of brazilians next week, think the workout would have been a wee bit faster because my arms were starting to lose their drive in the later stages of the workout.
15up + 5 minutes @ Tempo + Active + 3xBrazilians (200's) with 1000's - 2minutes rest between all + 15 down
Hurdles x 3, no medball
Push and Sit
Roll + Rope Stretch + Ice Bath
This was a really good workout. The brazilians were solid, but not as good as last week, although the effort was really up there. I am really happy with the KM's because they felt pretty easy and I definately could have kept going at the pace we were running.
Times for bazilians were: 2:53, 2:53, 2:52
Times for KM's were: 2:55.5, 2:55.1, 2:56.4
Note: no weights or ellitptical the morning of brazilians next week, think the workout would have been a wee bit faster because my arms were starting to lose their drive in the later stages of the workout.