29 Sept 09

DER HOF

Warm up
Stretching/mobility/agillity drills

10 Rounds
200m run
22" Box jumps x10
Push ups x10

Sledgehammers x100

3 Rounds
Steam Engines x40
V-Up x15
Side Crunch x40

First workout post race, calfs and quads are still sore. Didn't try to hurry through today's workout, just wanted to work the kinks out.

I gotta post a retraction to my last post. My time as a believe now is pretty accurate. It seems that I didn't or forgot take a few things into consideration that effected the time as I saw it. For that I was wrong.

Race Day

Well, the 10k race came and went and was a good experience. Finished in a time of just over 46min and 906 out of 6950. I fairly happy with the results considering the circumstances. It started raining about mile 3 and felt like I was running with ankle weights on the last 2.5miles. The course had a mixture of flats, uphill and downhill. Never been around that many competitors at once, pretty cool.
I'm questioning my time a little, I do believe it was faster. Reasons 1: My RPE, I can generally tell how fast I'm going by my exertion level and I was moving faster then their times. 2: My cousin who also ran the race, his running calculator put it his total distance at 6.8miles. 3: The seated runners started at least 300yrds ahead of us and I was only about 65 yrds back from our starting point and we had the same finish.
All in all, I had fun and would do it again!

26 Sept 09

Desperately need some time off the past few days. Me and my infinite stupidity reinjured my back during Tuesday's workout. It was feeling good so I decided to get one last strength day before the race. Shouldn't have done that, I really messed up my back and has taken til today to get it functioning properly.
Since I didn't get a chance to get a active recovery day run in, I decided to do some stuff today.

A.M.
20min stretching/joint mobility

Afternoon
15min Martial Arts
20min Stretching/yoga/mobility routine

Got a little sweat goin in the afternoon, fell pretty good, back held up fine. Got the lungs to open up and should be good to go tommorrow morning.

My part of the race doesn't start until 9:30 but were getting down there around 7 before they close the streets down. Gotta figure out a game plan to keep myself loose and comfortable while waiting. Just gonna go and have fun, I didn't get out and run enough to meet my goals(the nature of parenthood). Should be interesting to be around that many people, last year over 7,200 peopler entered the 10k portion last year, excited to see people from all over. Hopefully things will be in somewhat of a order from the G20 protesters. It would suck if any were still around and distracting from the event. Anyway will report back afterwords and hopefully with some photo's as well.

22 Sept 09

DER HOF

10min on Rower (2500m)

6 Rounds
Ring Pushup x8
Barbell Complex 75#
Sledgehammer x20

3 Rounds
Hanging Abd Complex
Halfmoons x8

Barbell Complex is 5 reps each of deadlift/high pull/push press/back squat
Abd Complex is 2 reps each of Knees to elbows/side crunch/windsheild wipers

Last little bit of strength training before the race. Over did it with the barbell complex and reaggrivated my back. Got some serious work to do on it now. All in all a tough and tiring workout today.

21 sept 09

45min Eliptical Trainer

4 Rounds:
Pullup x5
Leg Extension x10
Back Extension x10

Did various forms of intervals on the eliptical, wanted something a little different. I was getting boreing being on that thing and had to change up what I was doing. Also wanted to get in a short strength session as well, felt myself starting to loose a little but didn't want to do anything to get me sore or hurt.

18 Sept 09

Snuck in a couple quick pull up sets at work.

45min on eliptical
15min steady pace
25min intervals
5min steady pace

neutral grip pull up x10

Trying to get in some last minute high volume days before the race next weekend. Stayed with the eliptical again today. Back is feeling better but not good enough. The pullups were an last minute add on, focused on the negatives.

17 Sept 09

Had to make this a early morning gym day, it's my anniversary today and we're heading out tonight. Got to the gym this morning about 5:45, wanted to get some cardio in so I jump on the eliptical so I wouldn't aggrevate my back to much.

35min Eliptical

4 rounds
Back Extensions x10
Ball crunch x10
Side crunch x20 (10 l/r)

3 Rounds
Incline situps x10
14# Seated Russian twist x20

I ended up doing some intervals on the eliptical to open up the lungs and to get the legs burning. I gave myself a chiropractic adjustment on the back extensions. I almost saw stars when I first did the back extensions! Got into the bottom position and the traction it created on my back hit the spot in my lower back were I'm having the problems. I felt the pop and about hit the ceiling, would've felt better if I was expecting it. I did it a second time to work out the area a little more, definately alot of tendrness in there. It did feel better afterwords, now I just keep on stretching it out. Hopefully I'll be able to get back to the gym and do it again.

15 Sept 09

DER HOF

Warm up 15min

6 rounds:
Pull ups x5
Situps x10
Goblet Squat x12 (16kg)

10min easy/medium row

3 rounds:
KB Floor press x20 (16kg 10l/r)
Lower body crunch x12
Side Crunch x24 (12l/r)

Finally back to the grind after 5 days, I put in back to back 16hr days at work this weekend so I couldn't get anything accomplished. I needed the time off though. Been battling a disk problem in my lower back for the past 4 weeks or so and haven't been getting nearly enough rest to recover so I was expierencing alot of pain, stiffness and lack of energy.
I just wanted something easy today to get back into things. I also wanted to avoid any compression on my spine. I tried to jump rope and made it about a minute before I felt my back flare up.

Andy's workout
Der Hof Benchmark routine
"Wife Fight"
AMRAP in 20min
Deadlift 155# x10
Ring Dips x6
Pull ups x8
3" steel bar thrusters x10

7 rounds + 7 pullups
The steel bar is 3" in diameter and roughly 3 feet long. Aprroximate weight is 85lbs

10 Sept 09

DER HOF training

Warm up 15min

Sprints:
100m x8
50m x8
25m x8

10min work on the heavy bag

The sprints were done as; sprint the distance then walk back and start immediatly. The 25m sprints were done all together in a shuttle or suicide fashion.

Andy and Kenny's workout

5 Rounds for time:
Run 400m
22" jump x30
14# ball toss x30

It was fun to see them run, they really hate to do it!

8 Sept 09

Had a pretty busy weekend, the in-laws came in so I really didn't get anything accomplished. I managed to ge in a few things throught the day Sunday.

Sunday 6 Sept 09

A.M. Horse Stance 15sec, 30sec, 2min, 30sec
P.M. Incline pushups 6x10
Abd routine x2: Hold each for 30sec; Plank/Side Plank l/r, Superman


Tuesday 8 Sept 09
Run 37:44 (distance? I'll drive it and update, probably around 5miles)

Pretty tough run today, the legs felt pretty good but the lungs weren't agreeing with me. I did change the course and tried to up the pace so that was probably the issue. I also had about a mile or so walk up hill to get home, that was a workout in itself.

3 Sept 09

Training at DER HOF

Warm up 15min

3 Rounds
Muscle Up x2
Snowboarders x10

Run 2.5mile

Leg iso. complex x2. Hold each pose for 30sec then rest 30sec
Horse Stance
Left/Right Bow

Not feeling to well, between the heat and allergies the past few days I was a little short on energy. I felt weak doing the muscle ups, I had planned on a couple more rounds but just wasn't in the cards today. I will be phasing out the strength sessions as it's closer to race day. I don't want to be sore or have to recover close to race time. I'll rest the next couple of days and hopefully get in another long run.

On a side note. Andy and Kenny's work out was the Gym Jones 300 workout. Despite Andy's elbow problems he finished in 17:15 and Kenny set a pr of 16:11.

1 Sept 09

Didn't have much time today but wanted to get something done.

Front Squat
75# 2x12
95# 2x12

Knuckle Pushups
3x15

16kg KB Snatch x80 (40l/r)

Abd wheel rollout 2x10
Lateral V-Up x40 (20l/r)