Training Log Archive: TrailratIn the 7 days ending Jan 3, 2016:
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Sunday Jan 3, 2016 #
8 AM
Running (Road) 1:40:15 [3] 14.15 mi (7:05 / mi) +498ft 6:51 / mi
shoes: N2 V2 Road Black
GZ and I joined the Hudson Elite group out at the Boulder Rez. Fast group. Told me that they were smaller and slower than a normal week because all the fast guys were in AZ at running camp. Damn. May join these guys regularly in the buildup to Boston. Good for me to run with faster dudes.
Leg was good. Going to remove from the injury report
Leg was good. Going to remove from the injury report
Saturday Jan 2, 2016 #
5 AM
Note
weight:162.8lbs
Weight check in first thing in the morning on the scale at home. Read 162.8 and 7.9% body fat. Going in at 10am to get dunked in the under water body fat measurement. Will be interesting to compare the two and see how the scale I have been using compares.
7 AM
Weights (Mountain Athlete) 50:00 [3]
Jump rope to warmup
Obj: Strength
Warm-up:
4 Rounds
8x Goblet Squats (25lbs)
6x Push-ups
8x Weighted Sit-ups (25lbs)
Instep Stretch
Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 5 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
8x Russian Twist (25lbs)
15x Sit-ups with 10lb med ball
1 min Front Bridge
12 Flutter kicks
(4) 2 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest
(5) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda
3x10 Stiff Leg Deadlift with 95lbs
Obj: Strength
Warm-up:
4 Rounds
8x Goblet Squats (25lbs)
6x Push-ups
8x Weighted Sit-ups (25lbs)
Instep Stretch
Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 5 Rounds
7x Push-ups
3xx Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
8x Russian Twist (25lbs)
15x Sit-ups with 10lb med ball
1 min Front Bridge
12 Flutter kicks
(4) 2 Rounds
20 sec Calves Raises
10 sec Hold in Up Position
20 sec Calves Raises
10 sec Hold in Up Position
30 sec Rest
(5) 2 Rounds
Foam Roll low back and legs
30 sec Jane Fonda
3x10 Stiff Leg Deadlift with 95lbs
12 PM
Running (Trail) 2:44:02 [2] 11.1 mi (14:47 / mi) +2909ft 11:50 / mi
shoes: N2 V2 Trail Yellow
2 easy long laps of Mount Santias with Rebecca. Awesome afternoon today!! Perfect weather.
Leg was good today, downhills did not bother it like the other day. So weird.
Leg was good today, downhills did not bother it like the other day. So weird.
6 PM
Note
Body fat truck got me at 9.9% so that means my scale is about 2% to low which would make sense. Thought sub 8 was nuts.
Friday Jan 1, 2016 #
7 AM
Mobility/Massage/Recovery 20:00 [1]
Active release work on the hamstrings along with stick and roller work.
10 AM
Weights (Crossfit) 1:10:00 [3]
Long warmup with lots of mobility and skill work on rope climbs.
then:
20:16 AMRAP:
20 Bumper Plate Ground To Overheads, 45 lbs
16 Wall Balls, 20 lbs
1 Wall Walk
1 Rope Climb, 15 ft
Completed 5 rounds plus 12 plate to overhead. Arms were shot!
then:
20:16 AMRAP:
20 Bumper Plate Ground To Overheads, 45 lbs
16 Wall Balls, 20 lbs
1 Wall Walk
1 Rope Climb, 15 ft
Completed 5 rounds plus 12 plate to overhead. Arms were shot!
2 PM
Running (Road) 1:03:43 [2] 8.0 mi (7:58 / mi) +246ft 7:44 / mi
shoes: N2 V2 Road Black
Leg test on some flats with GZ and Donald just shooting the shit. Leg was fine today. Not sure what the hell. Will test it in the hills again tomorrow afternoon. Maybe all the rolling and digging into the past 24 hours has helped?
6 PM
Mobility/Massage/Recovery 15:00 [1]
Digging into the legs with the stick and stretching really good. Gotta keep this up for a while so that issue does not return.
Thursday Dec 31, 2015 #
8 AM
Running (Trail) 2:20:59 [2] 7.6 mi (18:33 / mi) +2852ft 13:41 / mi
(injured) shoes: N2 V2 Trail Yellow
Plan was to do all the Boulder Peaks but had to bail. My right leg locked up and I could not jog downhill at all. It is all in the back of the knee, lower hammy, and upper calf. Not sure what the fuck is going on.
7 PM
Mobility/Massage/Recovery 20:00 [1]
Time on the roller and with the stick working on my leg. Tender in the head of the right calf, nice big knot right in the middle.
Wednesday Dec 30, 2015 #
9 AM
Weights (Mountain Athlete) 45:00 [3]
Ultra Pre Season Week 1/Lift 1
Jump rope and mobility work as warmup
Obj: Strength
Warm-up:
4 Rounds
5x Push-ups
10x Air Squats
10x Sit-ups
Instep Stretch
Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 5 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
15/15 sec Standing Founder
10x Face Down Back Extension
15/15 sec Kneeling Founder
20 sec Superman Hold
(4) 3 Rounds
Pigeon Stretch
5x Shoulder Scarecrows - 2.5lbs in each hand
Jump rope and mobility work as warmup
Obj: Strength
Warm-up:
4 Rounds
5x Push-ups
10x Air Squats
10x Sit-ups
Instep Stretch
Training:
(1) 8 Rounds
6x Air Squats
6x Lunges
3x Jump Lunges
3x Jump Squats
30 sec rest
(2) 5 Rounds
7x Push-ups
3x Pull-ups
5x Poor Man’s Leg Curl
(3) 3 Rounds
15/15 sec Standing Founder
10x Face Down Back Extension
15/15 sec Kneeling Founder
20 sec Superman Hold
(4) 3 Rounds
Pigeon Stretch
5x Shoulder Scarecrows - 2.5lbs in each hand
12 PM
Running (Road) 53:07 [2] 7.0 mi (7:35 / mi) +400ft 7:12 / mi
shoes: N2 V2 Road Black
Easy afternoon run. Legs pretty trashed from the leg workouts yesterday and today.
Tuesday Dec 29, 2015 #
3 PM
Running (Road) 56:49 [2] 7.0 mi (8:07 / mi) +401ft 7:42 / mi
shoes: N2 V2 Road Black
Easy road run to start getting back into it after all the time off the past few days. Started rough but got better and better.
4 PM
Weights 20:00 [3]
Right after run. Spent 5 or so minutes loosening up doing mobility work then
Hatch Week 2 Day 1 Squat
Sets/Reps % 1RM Weight
1 x 10 at 100lbs
1 x 8 at 110lbs
1 x 6 at 120lbs
1 x 6 130lbs
1 x 8 135lbs
Did 25 situps between each one with 10lb ball on my chest.
Could go heavier but going to work through this cycle then go for a true Max for the next cycle.
Hatch Week 2 Day 1 Squat
Sets/Reps % 1RM Weight
1 x 10 at 100lbs
1 x 8 at 110lbs
1 x 6 at 120lbs
1 x 6 130lbs
1 x 8 135lbs
Did 25 situps between each one with 10lb ball on my chest.
Could go heavier but going to work through this cycle then go for a true Max for the next cycle.
5 PM
Running (Road) 21:00 [3] 2.0 mi (10:30 / mi) +100ft 10:01 / mi
shoes: Nike Wildhorse
Dog jog right after lifting. Just to get them out and loosen up a little bit.
7 PM
Mobility/Massage/Recovery 10:00 [1]
Digging into the legs with the stick for a bit.
Monday Dec 28, 2015 #
9 PM
Note
(rest day)
Another missed day. In Nebraska visiting grandma for the day and felt bad tearing myself away for a jog so I just skipped it. Felt it was more important to spend some time with her.