Alright, so now I’m going to sit down and focus on getting my blog done..hopefully I can control this ADD brain of mine. Let’s start with last Saturday’s trail run until now….

SATURDAY, OCT. 20TH – TEMPO RAIL RUN
Time: 38:35 minutes (missing about 15 minutes of running time)
Cals: 400-500
Max HR: 177
Avg HR: 151

Distance: 4 miles

Thoughts: Remembering this trail run aggravates me. The weather was beautiful. That Friday 10/19, I took off due to work being hella busy and me being a lazy ass in the morning. I figured since I took it off, my sat. would benefit. Nope. Everything went wrong – except my shin. My HR watch froze, my backpack was just completely annoying me, I had to pee in the middle of it; I couldn’t find parking, etc. So my mind was ADD and I just couldn’t focus on the run. I’m a little angry I wasted such a great fall day – but at least I got out there. The weather was PERFECT. There isn’t too many days like this, where the air is cool enough to enjoy, there was not a single cloud in the sky, the trees and leaves were beautiful, the water was sparking…UGH. But, I got out there, despite all my negative thoughts before the run; I ended up doing a little over 4 miles. This Sat. will be different.

SUNDAY 10/21 – OBSTACLE TRAINING / LSD Training

Time: 2:22:01
Cals: 1463
Max HR: 184
Avg HR: 141

Thoughts: Training was amazing. I had a smile on my face the whole day. I got a good night’s rest, we were on time, the guys were in good moods and everyone was ready to go. We upped the running to 3 laps between sets, which meant about 3.5 miles overall, including the new sprints we added. We did 4 sets total, and I, by myself, did a half mile run at the end around the field. Total, it was about 4 miles that day and again, I proved to myself that if I allow myself to relax, I can push through anything. I thought about stopping during the laps, but no, no matter how slow I jogged/ran/sprinted, I didn’t stop.

We were absolutely junk afterwards. But it was again, a beautiful fall day.

MONDAY 10/22 – OFF


TUESDAY  10/23 – LIFTING & CARDIO

Cardio: 10 minutes on step climber

Pushups: 60 total
Pulls Ups: 4 sets x 12, 11, 10, 10 (100# assisted)
Planks: 1 min, 40s, 20s
Dips: 4 x 17
Deadlifts & SLDLs (SS): [50# x 2  x 12] x 2
Overhead Barbell Press: 50# x 4 x 12
[Bent Rows 40# x 12 + 2-3 Curls +1-2 Overhead Presses] x 3 Tri-Sets

Time: 1:01:20
Cals: 578
Max HR: 192
Avg HR: 135

Thoughts: Monday was my rest day, and it was much needed. My butt was especially sore from all the sprinting we did the previous day. Tuesday, I lifted. I think I’m going to do all my leg exercises on Tuesdays only, due to the fact I don’t recover fast enough for trail running on Saturdays. I think as I get stronger, Ill add them back in on Thursdays. But it was a great workout – felt very strong. Def. Going to up the deadlift weight next week.

WEDNESDAY  10/24 – TEMPO BASED CARDIO
Time: 49:52
Cals: 510
Max HR: 172
Avg HR: 142

Thoughts: It’s all about cardio on Wednesdays. And it SUCKS! It’s the most boring workout ever. Whatever. As you may have noticed, I’m labeling my workouts or cardio sessions into different groups. Wednesdays are Tempo cardio sessions. It means I’m working at a moderate pace, one that is hard, but manageable for 8-15 minutes at a time, then going hard for 2 minutes, then returning to the moderate pace. This trains my heart to recover faster from hard, intense bouts of work. In the obstacle training world, you need enough power to sprint & jump, as well as climb and pull, then return to sprinting just as fast. If your heart and lungs cannot keep up with the varying degrees of work, you’ll gas out. So, I’m working on it.

THURSDAY 10/25 – LIFTING & INTERVAL RUN
Time: 1:02:52
Cals: 626
Max HR: 178
Avg HR: 139

Pre-Cardio: 0.65 mile warmup run

Pushups x 65 (yeah baby!)
Dips: 4 x 20, 20, 20, 18

SS
WG PDs: 60# x 2 x 15, 70# x 1 x 12
WG PDs behind neck: 60# 1 x 10, 70# x 1 x 6

Upright Row: 40# x 4 x 12
EZ Curls + Overhead Press: 40# x 3-5 curls then 1-2 overhead presses

One-Armed Pushup – 1 x 3 lowered, 1 x 5 inches lowered.
(I’m working towards a full one-armed pushups!!)

Overhead Tricep Ext w/cable: 80# x 1 x 8, 60# x 3 x 12, 70# x 1 x 10
(This was done bent over, cable overhead)

Cable Crunches: 110# x 1 x 18, 100# x 2 x 21, 23

Post-Cardio: 2 mile, incline & interval training.

Thoughts: I love working out at lunch time. I’m awake, alert, and oh so restless! This workout was no different. Work has been quiet all day, so I got a lot done, the gym was quiet and I got to focus on me and not having to worry about other people. But above all, I just felt great. The running portion was longer than I intended. I hopped on the treadmill after lifting and wanted to jog about a half mile, but I realized I felt really good. So I ran 2 miles, changing the inclines (8% was my highest) and throwing in some 8.2mph sprints as well. Another smile on my face.

Tomorrow is strictly foam rolling & interval running. I NEED to be ready to have a good trail run on sat.

FRIDAY – INTERVAL TRAINING

SATURDAY – TEMPO TRAIL RUN

SUNDAY – LSD OSBTACLE TRAINING

Advertisements

One thought on “Weekly Workout Update

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s