6 mile run: 47:12
Happy with the run today, I really wasn't concerned about time. I intitially just went out to do 4 miles at an easy pace just to get back into things from taking some time off. My first three miles were nice and easy and I was feeling really good and relaxed. Went back to my natural stride and running style as opposed to the method I was trying. Since I was feeling good I decided to extend it to 6 miles. My second three miles I was really happy with, not sure about the pace but it was a good one. I felt good afterwords on the walk back home, legs still feel strong, energy level is still high, little discomfort, probably could have ran another 4-5miles.
Monday, August 31, 2009
Tuesday, August 25, 2009
25 Aug 09
Der Hof Training
warm up 10min
Workout:
8 Rounds:
16kg Kb Snatch x20
Sledgehammers x20
Muscle Up x10
1/2/3/2/2
1.5mile run
2x24kg Kb Front Squat 3x8
35min rest
abds: 2x
Cross body crunch x30 (15l/r)
lower body crunch x15
lateral v-up x30 (15l/r)
2min hourse stance training
Another hot and humid day here, really didn't push the pace too hard today feeling a bit tired. Had to cut my workout short hence the 35min break but wanted to get in the exercises.
warm up 10min
Workout:
8 Rounds:
16kg Kb Snatch x20
Sledgehammers x20
Muscle Up x10
1/2/3/2/2
1.5mile run
2x24kg Kb Front Squat 3x8
35min rest
abds: 2x
Cross body crunch x30 (15l/r)
lower body crunch x15
lateral v-up x30 (15l/r)
2min hourse stance training
Another hot and humid day here, really didn't push the pace too hard today feeling a bit tired. Had to cut my workout short hence the 35min break but wanted to get in the exercises.
Monday, August 24, 2009
24 Aug 09
Early afternoon
1hr Martial Arts
Mid afternoon
3.5mile run: 26:30
Changed the course on my run, the last 3/4 mile was uphill which accounted for my slower pace. Not sure if I'll be able to reach my target pace by time the race gets here. Running isn't as easy as it used to be. Maybe it's a combo of getting away from the strict cardio workouts for more work capacity based training for the past year and a half and the fact that I'm carrying around 15-20lbs more weight.
1hr Martial Arts
Mid afternoon
3.5mile run: 26:30
Changed the course on my run, the last 3/4 mile was uphill which accounted for my slower pace. Not sure if I'll be able to reach my target pace by time the race gets here. Running isn't as easy as it used to be. Maybe it's a combo of getting away from the strict cardio workouts for more work capacity based training for the past year and a half and the fact that I'm carrying around 15-20lbs more weight.
Thursday, August 20, 2009
20 Aug 09
Training at Der Hof
Warm up: 4 rounds
5 pullups
1 min jump rope
12 lunges
100Double Unders
Work Out
"M"
Mountain Climbers x100
14# Ball Slam x50
Jax x100
Bag Punch x100
Ice Skaters x100
Bag Punch x100
Squats x100
Bag Punch x200
Ball Slam x50
Mountain Climbers x100
Rest 5min
400m run x2
800m run x3
2min rest between each run
Warm up: 4 rounds
5 pullups
1 min jump rope
12 lunges
100Double Unders
Work Out
"M"
Mountain Climbers x100
14# Ball Slam x50
Jax x100
Bag Punch x100
Ice Skaters x100
Bag Punch x100
Squats x100
Bag Punch x200
Ball Slam x50
Mountain Climbers x100
Rest 5min
400m run x2
800m run x3
2min rest between each run
Tuesday, August 18, 2009
18 Aug 09
5 mile Run: 37:24
Definately got some more work to do that's for sure. I was hoping for a little faster pace, I knew I wasn't going to have a real fast run going into it, but just wasn't in the cards today.
Definately got some more work to do that's for sure. I was hoping for a little faster pace, I knew I wasn't going to have a real fast run going into it, but just wasn't in the cards today.
Saturday, August 15, 2009
15 Aug 09
30min elliptical
10min intervals on treadmill
Abs
10 back extensions
12 ball crunches
8 knees to elbows
x3
10min intervals on treadmill
Abs
10 back extensions
12 ball crunches
8 knees to elbows
x3
Friday, August 14, 2009
Thursday, August 13, 2009
13 Aug 09
A.M.
30min run on treadmill 4.1m
P.M.
DER HOF Training
Back Lever practice
4 Rounds
Muscle Up x2
38" Jump x10
10min Row
3 Rounds
Pullover to dip x5
Pistol x10 (5r/l)
24Kg KB Snatch x20(10r/l)
The run felt a little better then the other day. I was working on keeping a steady pace for a longer time instead of incrementally getting faster like I normally do. I held to two different paces, then the last 5-10min bumped up the pace every 2-3min. I started to hit my stride a little late but oh well.
Der Hof training was good. Was looking for just a simple strength routine with a little cardio. I'm going to continue to do one good strength session a week to maintain and cut out most of the weights. This should help me gain more speed and drop some unnecessary weight. I lost around 5 pounds and can tell the difference on the jumps, alot easier and higher clearence with less effort.
30min run on treadmill 4.1m
P.M.
DER HOF Training
Back Lever practice
4 Rounds
Muscle Up x2
38" Jump x10
10min Row
3 Rounds
Pullover to dip x5
Pistol x10 (5r/l)
24Kg KB Snatch x20(10r/l)
The run felt a little better then the other day. I was working on keeping a steady pace for a longer time instead of incrementally getting faster like I normally do. I held to two different paces, then the last 5-10min bumped up the pace every 2-3min. I started to hit my stride a little late but oh well.
Der Hof training was good. Was looking for just a simple strength routine with a little cardio. I'm going to continue to do one good strength session a week to maintain and cut out most of the weights. This should help me gain more speed and drop some unnecessary weight. I lost around 5 pounds and can tell the difference on the jumps, alot easier and higher clearence with less effort.
Tuesday, August 11, 2009
11 Aug 09
Early A.M.
30min run on the "dread"mill - 3.9miles
P.M.
1hr Martial Arts
The run was pretty bad today. I wanted to get a run in today and my only option was going in to work early (4:45am)and getting on the treadmill. I was planning on going longer but just wasn't in the cards. I was still feeling Sundays workout and just generally worn out. My calfs started to stiffin up about 8min into the run and the legs weren't too far behind. Running felt very labored, I stopped twice to walk for 2min to try to reset. I was averaging about a 6:50/mile minus the walk which was ok but to fast for today, should've slowed it down and went for the overall time goal.
Today was a Der Hof day which I decided not to attend. I was still feeling worn out at the time and not to mention that it's been really hot and humid her the past week and didn't want to push myself in the heat. The martial training was a bonus, I felt better after some dinner and decided to get some training in.
30min run on the "dread"mill - 3.9miles
P.M.
1hr Martial Arts
The run was pretty bad today. I wanted to get a run in today and my only option was going in to work early (4:45am)and getting on the treadmill. I was planning on going longer but just wasn't in the cards. I was still feeling Sundays workout and just generally worn out. My calfs started to stiffin up about 8min into the run and the legs weren't too far behind. Running felt very labored, I stopped twice to walk for 2min to try to reset. I was averaging about a 6:50/mile minus the walk which was ok but to fast for today, should've slowed it down and went for the overall time goal.
Today was a Der Hof day which I decided not to attend. I was still feeling worn out at the time and not to mention that it's been really hot and humid her the past week and didn't want to push myself in the heat. The martial training was a bonus, I felt better after some dinner and decided to get some training in.
Sunday, August 9, 2009
Sunday Stupidity
1hr light martial arts
rest 10min
100 burpees-(8:06 PR)
200 double unders (weighted jump rope)
Total:16:26
rest 10min
100 burpees-(8:06 PR)
200 double unders (weighted jump rope)
Total:16:26
Friday, August 7, 2009
30/20's Workout
Wanted a short but fast/intense session. Actually made up this workout about 2min before I started today. I'm such an idiot!
Kettlebell weight 2x16kg
30 Double Unders (DU)
20 KB Swings
30 DU
20 KB Cleans
30 DU
20 KB Snatch's
30 DU
20 KB Jerks
30 DU
20 KB Alternating Cleans
Total Time: 10:58
Rest 4min
Farmers walk 2x16kg KB 5min duration- total distance 1280ft
Got that sick to my stomach feeling afterwords for about 10min. I'm such an idiot!
Kettlebell weight 2x16kg
30 Double Unders (DU)
20 KB Swings
30 DU
20 KB Cleans
30 DU
20 KB Snatch's
30 DU
20 KB Jerks
30 DU
20 KB Alternating Cleans
Total Time: 10:58
Rest 4min
Farmers walk 2x16kg KB 5min duration- total distance 1280ft
Got that sick to my stomach feeling afterwords for about 10min. I'm such an idiot!
Thursday, August 6, 2009
Decided to actually do one these blog things, more of a way to track my workouts and progress as I prepare for the Pittsburgh Great Race at the end of Sept.
Wed. 5 Aug 09
A.M.
15min Yoga
Handstand pushups 2x3
P.M.
4 mile run
Still working on the HSPU, can't get a full rep yet but getting closer. Don't have a time on the run, didn't have a watch, rough guess about 28min. I usually start off at a slower pace when I run then work up. This is something I need to work on so this run I tried starting off at a faster pace. There was a definate difference between my this and my normal run. If I continue doing my runs this way I should be at my target pace of 6:30min/mile for the race.
Thurs. 6 Aug 09
Der Hof workout
1m run
500m row
50bw lunges
500m row
100 mountain climbers
500m row
200 jumping jacks
1m run
Total time 30:55
Der Hof (The Yard) is myself, Andy Desak, Ken Heilman. We do functional, high intensity training over in Andy's yard. If anyone is familur with Crossfit, it's something like that. Today's workout was designed for my current goals, Andy and Kenny did another hellish workout.
Wanted to get work capicity in without having to run another 4miles or so, besides I get really bored do the same thing over and over. I really don't want to comprimise my stregth just for the sake of running faster, wanted a long session that incorporated strength while hitting the cardio/vascular as well. My strategy with this is to have sessions that will last as long as the race but with higher work output then the actual race.
The mile course we do is pretty tough, combo of steep hill climbs, gradual hill, downhills and a little bit of flat area.
Wed. 5 Aug 09
A.M.
15min Yoga
Handstand pushups 2x3
P.M.
4 mile run
Still working on the HSPU, can't get a full rep yet but getting closer. Don't have a time on the run, didn't have a watch, rough guess about 28min. I usually start off at a slower pace when I run then work up. This is something I need to work on so this run I tried starting off at a faster pace. There was a definate difference between my this and my normal run. If I continue doing my runs this way I should be at my target pace of 6:30min/mile for the race.
Thurs. 6 Aug 09
Der Hof workout
1m run
500m row
50bw lunges
500m row
100 mountain climbers
500m row
200 jumping jacks
1m run
Total time 30:55
Der Hof (The Yard) is myself, Andy Desak, Ken Heilman. We do functional, high intensity training over in Andy's yard. If anyone is familur with Crossfit, it's something like that. Today's workout was designed for my current goals, Andy and Kenny did another hellish workout.
Wanted to get work capicity in without having to run another 4miles or so, besides I get really bored do the same thing over and over. I really don't want to comprimise my stregth just for the sake of running faster, wanted a long session that incorporated strength while hitting the cardio/vascular as well. My strategy with this is to have sessions that will last as long as the race but with higher work output then the actual race.
The mile course we do is pretty tough, combo of steep hill climbs, gradual hill, downhills and a little bit of flat area.
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