Took yesterday off except for some push ups (150) and pull ups (75). Long run planned for today. I tried to go even slower than I have been. Definitely felt pretty good during the run. I ran 13.1 miles. My knee’s felt decent without knee sleeves. My wife is running 20 miles tomorrow. I’ll ride my bike and support her should she need anything. Sent from my iPhone using Tapatalk
Took a few days off at the end of last week while my mom was visiting. 30 minute walk with a 20lb weight vest today, baseball game tonight, should be around a 20,000 step day by the end of it.
Box Jumps 3 x 3 @BW, 1 min rest Hang Cleans 95 x 3, 115 x 2, 135 x 1, 155 x 1, 185 x 1 2 min rest Push- Press 5 x 5, 2 min rest @80, 95, 105, 120, 135 Pull Ups 3 x 8 @BW, 2 min rest DB Chest Press 3 x 8 @55lbs, 1 min rest KB Rows @70lbs 3 x 8, 1 min rest Dips 3 x 8 @BW, 1 min rest Barbell Curls 3 x 8 @60lbs, 1 min rest Rope Face Pulls 3 x 12 @50lbs, 1 min rest
I took Sunday off to watch my son's baseball games and yesterday off to go turkey hunting. But I was back at it this morning! 30 minutes / 225 flight of stairs followed by pull day. reverse cable flies lat pulldowns single arm seated cable rows barbell upright rows single-arm dumbbell front raises single arm bent over rows.
I had 2 goals I wanted to meet this April and I completed them both now. One was do a all out 2 hours on bike, which I did last week. Then do a 4 plus hour ride, which I did yesterday evening. I pushed way past my comfort on this ride and really showed me what I need to work on. Almost got 5 hour in the saddle. Definitely hurting today. Sent from my SM-S901U using Tapatalk
Personal victory tonight. The 1.5M run on Sunday I logged a 15:02 @ 10:00/M pace. Tonight I ran a 14:02!!! Knocked an entire minute off my time and I think I've got more in the tank.
Over two years ago I went through the same testing and I completed my run on test day in 13:58. I was 15lbs lighter then and had been running for 3 months straight. This time I've been smarter about my training because I only have had 30 days to get in shape. No fatigue, I'm focused.
Lateral Jumps 3 x 3 @BW, 1 min rest Sumo Deadlifts 5 x 5 @150, 185, 205, 225, 255, 2-3 min rest Three Rounds, 30 sec rest between exercises RDLs 3 x 10 @ 155 DB Pull Overs 3 x 10 @50lbs Split-squats 3 x 10 per leg @30lbs Reverse Hypers 3 x 10 @BW
Decent week of training. Lifts felt good. Finished the week with my long run of 14.3 miles. Felt good other than intestinal issues at mile 13. Gives me just over 37 miles for the week. I’m going to taper back a little the next couple weeks leading up to race day. Sent from my iPhone using Tapatalk
10 sprints at 11mph on a 10% incline; 10 second sprint, 50 second rest. Walked at 3.2 mph on a 7.5% incline for 20 minutes afterward. Another baseball game tonight, should be an 18,000 to 20,000 step day by the end of it.
Haven't checked in for a few days, busy weekend mixed with some muscle soreness kinda held me back. Back to running tonight, AND ANOTHER personal best. 1.5mile in 13:14 I never planned to actually get my time that low with only 3 weeks of training.
Box Jumps @ BW 3 x 3, 1 min rest Hang Cleans 5 x 3 @85lbs, 100lbs, 120lbs, 135lbs, 150lbs, 2-3 min rest Push Press 5 x 3 @80lbs, 95lbs, 110lbs, 125lbs, 140lbs, 1 min rest alternated with Pull Ups 3 x 8 @BW 1 min rest DB Chest Press 3 x 8 @60lbs, 1 min rest alternated with KB Rows 3 x 8 @70lbs per arm, 1 min rest Dips 3 x 8 @BW Bar Curls 3 x 8 @60lbs Rope Face Pulls 3 x 12 @50lbs
Got in a great ride last night. Felt amazing and had full power for entire ride. Almost felt easy. Not my fastest ride, just a great training ride. This weekend is my first race of the year. Think I'm ready as best as I can be. Sent from my SM-S901U using Tapatalk
I hit Monday and Tuesday hard, then took off Weds/Thurs to deal with sick kids at home. Back after it this morning - 234 flights of stairs followed by a quick back/shoulders day. Lat pulldowns, single arm landmine press, endless rope pulldowns, upright rows, single arm bent over dumbbell rows. Tomorrow morning is opening day for my son's 8U baseball team, which I coach. It looks like rain today and tonight, which means I will probably have to skip the morning workout to prep the fields. Then, I have to drive down to Peoria for my older son's baseball tournament for the rest of the weekend. Unless I'm feeling super motivated for a hotel workout, this may be it until Monday. We'll see!
Well, boys, I'm all signed up for the race on Sunday. It's a go! All on me now. I signed up for the 4 hour endurance race. This means I race around a 7 mile course, and the guy with most laps after 4 hours wins. I entered the Open singlespeed class. So, any age and ability rider can sign up. For you guys that don't know what a singlespeed is, it's just that I only have 1 gear on my bike for the entire race. This is going to hurt so bad! But can't wait! Sent from my SM-S901U using Tapatalk
