June 11, 2011

Trail run 2 hours with 30lb race pack. 1700ft elevation gain, Mt Falcon, ~9 miles.

Swam 1 hour.

Thoughts: The run was kinda tough, but well worth pushing through. Had a storm pass overhead and it was really nice, lots of wind and clouds. the trail was really beautiful. Hard going directly to the swim.....my body wanted a break. Throughout the swim I kept telling myself.... the mind tells the body when to quit, and it's not time! a really good solid workout today!

13 days till race night.....

June 9, 2011

Rode 17 miles (1 hr) on the stationary bike..

3 sets of 8

Curls 140lb
Shrugs 200lb
Lateral extension 30 lb
Incline bench 55lb DB
Single arm rows 55lb DB
Flat bench 180lb
Military press 30 lb DB

Crunches 450

Thoughts:
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat..... Teddy Roosevelt

June 8, 2011

100 pull-ups
50 hanging leg raises
250 push-ups
100 24" vertical jumps

Swam 1hr 10 min

Thoughts:
16 days and counting....

We fly out two weeks from yesterday. The pre race drama has been going on for the last few weeks on Facebook, I basically look to see if they have added anything new to our gear list and them I leave the site. Lots of egos on there, so I try to avoid that energy. I have most of the gear I will need and just need to finalize everything and tie up a few loose ends.

Here is the "Required gear list":
-pencil
-goggles
-tape measure
-hand saw
-hand drill with 1/2" bit
-ax
-10th piece climbing rope
-a live fish

Looking fun so far!

June 7, 2011

Worked today...
3 sets of 8:

Curls 130lbs
Shrugs 200lb
Incline Press 55lb DB
Lat Pulldowns 150lb
Flat Bench 180lb
Lateral Shoulder Raises 30lb
Single Arm Row 55lb DB

Dips 100
Bicycle Crunches 300
Crunches on Exercise Ball with 45lbs on chest 100

May 29, 2011

Ran a hour ( 5.6 miles) with a 20lb pack....
Then carried a 30lb pack and a 40lb 5-gallon bucket for and hour...
Then carried a 30lb pack and a 40lb tire for an hour.

Total distance ~13 miles.

May 28, 2011

3 sets of 8:

Curls 55lb DB
Shrugs 200lb
One arm rows 55lb DB
Flat Bench 180lb
Lateral arm raises 30lb
Incline Bench 55lb DB
90 crunches on workout ball

Rode Stationary Bike 1 hour (17 miles).

Worked the night shift....

May 23, 2011

Am:
100 pull ups
500 crunches

Noon:
Ran ~3 miles pushing the kiddos (~100 lbs)lots of hills

Late afternoon:
10 175 ft sprints pulling a 40lb tire
10 175 ft tire pulls (backwards) with my son and daughter (alternating) along for the ride ( ~45 lbs extra)

May 20, 2011

250 push ups
70 pull ups
500 crunches


Thoughts:
This is a light week...

May 22, 2011

Ran a 5k pushing my kiddos (~ 100lb). 25 min. Fun times!!!

Thoughts:
Just ran for fun.. My kids liked it. We were the last ones off the line and ended ip 45th out of 245 runner.

May 19,2011

Worked last night...2 hrs sleep in 24 hours.

Swam laps for 1.5 hours after work.

Thoughts:
36 days till the race.

May 15, 2011

Ran 1.5 hours (~ 9 miles) pushing my kiddos in a double stroller (total 100lbs) and wearing a 25lb backpack. GD times!!

May 14, 2011

Worked today...

3 sets of 8:
Curls 55lb DB
Shruggs 200lb
Incline Bench 55lb DB
Flat Bench 180lb
90 dips
150 crunches on workout ball with 40lbs
Bicycle Crunches 150
Single arm rows 55lb
Lateral shoulder extensions 30lb

May 11, 2011

Swam 45 min

Carried 40lb bucket, 30lb pack up north table Mesa. ~1000ft, steep, muddy. 36degrees ad snowing. Then did small jog. Total time 1 hr 40 min

May 12, 2011

Shrugs 200lb
Curls 55lb DB
Single arm rows 55lb DB
Lat pulls 150lb
Flat bench 180lb
Incline bench 55lb DB
Lateral shoulder extensions 30lb

Dips 90
Bicycle crunches 450

Rode stationary bike 25 miles 1.5 hours

May 9,2011

Worked last night and nooooo sleep.

Shoveled dirt for 45 min.

100 pull-ups
500 bicycle crunches
225 push-ups

Thoughts:
It was so hard to get started and to finish this simple workout day because of no sleep. Wow!! But I finished what inset out to do. And does running around all day and then going to Costco with 2 wild bohemians count for any kind of training? ;-)

May 8, 2011

Swam 60 50 meter laps, 1 hour

Walked with 30lb pack, and carried 40 lbs in a 5-gallon bucket for an hour

Thoughts:
Just finished a recovery week, so started with some generalized endurance type exercises today. There really isn't a gd way to carry that bucket. Worked last night and head back tonight too. Fun fun.

May 5, 2011

Swam 60 50 meter laps, 1 hour

May 3, 2011

Crunches 300
Dips 60

3 sets of 8:


curls 150lb
shrugs 200lb
Lat pull downs 150lb
Single arm rows 55lb DB
Flat Bench 190lb

May 2, 2011

Recovery week.....

Rock-climbed for 2.5 hours.


Thoughts:
Taking it a little easier this week. The climbing felt good, mentally and physically.

April 30, 2011

3 sets of 8:

Curls 150lb

Shrugs 200lb

Flat Bench 190lb

Incline Bench 55lb DB

Military Press 30lb DB

Dips 100

Bicycle Crunches 600

Lat Pulls 150lb

Lateral shoulder raises 30lb (both sides)

Single arm rows 55lb DB (Both sides)

April 27, 2011

Worked last night...After work:
3 sets of 8:

Curls 130lb
Shrugs 200lb
Flat bench 190lb
Incline bench 140lb
Single arm row 55lb DB
Wood chopper 25lb
Lateral should extensions 30lb

Dips total 60
Crunches on workout ball with 40lb DB total 75
Bicycle crunches total 150

1.5 hr trail run with 30lb pack. ~3000ft elevation gain...~8 miles.

April 24, 2011

40 degrees/cloudy/windy

Trail ran ~3 miles with 35lb pack, jumped in river with pack ~ every 10 min. Hiked with tire up the river and for ~ 2 miles.  Climbed lots of rock bluffs, tire tosses, steep hill ascents/descents with tire and pack.

9 sets:
10 pull ups
25 push-ups
20 incline sit ups

2.5 hours of training.

Thoughts:

Good day of training. The cold really made things hard.

April 21, 2011

Worked last night and then had flight training till noon. Makes for a fun day of training....

Trail Ran 1.5 miles with 35lb pack, jumping in to the river every 5 min.

10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x 3

Hiked 1.5 miles with 35lb pack and a 40lb tire, jumped in to the river every 5-10 min.

10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x3

Trail Ran 1.5 miles with pack, jumping in to the river every 5 min.

10 pull-ups
25 push-ups
20 incline sit-ups.....jump in the river in between sets x3

50 push-ups with pack on.

Hike in the river for ~0.5 miles in shin deep water with pack and tire.

Total: 90 pull-ups, 180 incline sit-ups, 275 push-ups, ~4.5 miles

Thoughts:
I wanted to do some wet/cold training today. To see how my muscles, feet, gear handled it. It was a lot of fun and I got a lot of weird looks from passerby's. The river was spring run off...very very cold. After the first dip in the river that pack went from 35lbs to 45lbs with the water soaked gear. A little over two hours of fun. Feet did ok, need better gaitors. Pack ripped on a stretch pocket, will have it tacked for more strength. Body felt good. Need to work on having food more readily available.

April 20, 2011

~7 mile trail run, 1700 ft elevation gain, 30lb pack, raining, 41 degrees. Awesome run!!!! 1hr 5 min.

Thoughts:
Today it was hard to get out there.... Been fighting a cold for a few days and it kinda wiped me out a bit, but it was way worth the effort today. Gorgeous rainy weather....low clouds and not very many people out.

Two months before the race. Getting the details in order: Pack, flight, gear/food to have at the vehicle. Met with a few of the other racers from CO. Nice to put faces to the names.

April 18, 2011

500 bicycle crunches
250 push-ups
100 dips
50 pull-ups

150 ft sprint pulling 40lb tire on concrete x 10
150 ft backwards 40lb tire pull x 10

50 overhead tire throws
60 2ft vertical jumps with 25lb pack
50 push-ups with 25lb pack

5 150ft tire sprints with 25lb pack
5 150ft tire pulls with 25lb pack

April 15, 2011

Curls 55lb DB 3 sets of 8
Shruggs 200lb 3 sets of 8
Flat bench 190lb 3 sets of 8
Incline bench 55lb DB 3 sets of 8
Lat Pulls 140lb 3 sets fo 8
Upright arm rows 55lb Db 3 sets of 8
Crunches on Workout ball 150

Thoughts:
Been fighting a cold for the last week and lots of shifts made this last week a hard one. Meeting with the other CO racers this Sunday....will be really nice to talk and compare notes.

April 13, 2011

Trail Ran 1:20 min with 20lb pack. ~1600ft elevation gain.

Thoughts:
Great run! The clouds were hanging over the mtn peaks and it was pretty chilly. Felt great. Ran across a herd of deer a few times. Always cool to see the wildlife. Felt like I could have ran another hour......

April 10, 2011

Weights 45 min.

April 7, 2011

45 minutes of weights. Worked day shift.

April 9, 2011

5 sets: Flipped 150lb tire 500ft.....Then ran 1 min....wearing 35lb pack

Trail ran 30 min with pack

Rode SB for 40 min.

2 hours of training....now its time to start my night shift.

April 6, 2011

5 sets:
Sprint 150ft with 35lb pack, remove pack, 25 push-ups, 25 crunches, sprint back 150ft, 10 45lb kettle bell swings, sprint back, put pack back on and sprint back to beginning.

5 sets:
Crawled 300ft through 2.5ft tall weeded field with 35lb pack and 45lb kettle ball.

Carried pack/kettle ball for ~30 min, through fields, over downed trees, up/down hills.

Ran ~1.5 miles

Thoughts:
Carrying that damn KB sucked! While I was crawling around in this field a coyote sat and watched me for about 45 min from a small dirt hill. I looked up from the dirt one time to see he had moved to about 75-100 ft away. Just looking. The look on his face was that of an old man that wanted to get a better look...maybe tell a story...or listen to one. It was cool!

April 5, 2011

Curls 55lb 3 sets of 8
Shrugs 180lbs 3 sets of 8
Flat bench 190lb 3 sets of 8
Incline bench 55lb DB 3 sets of 8
Lateral shoulder raises 30lb 3 sets of 8
Military Press 60 lbs 3 sets of 8
Pull-ups 50
Crunches 300
Wood chopper 25lbs 3 sets of 8
Bilateral and flat planks 30 secs x 3 sets

S. Bike 1 hour

April 2, 2011

Curls 55lb DB 3 sets of 8
Shrugs 170lb 3 sets of 8
Lateral shoulder extensions 30lb 3 sets of 8
Flat Bench 180lb 3 sets of 8
Incline chest 55 lb DB 3 sets of 8
Lat Pulls 140lb 3 sets of 8
60 dips
20 Dive bomber push-ups
450 Crunches

Pm Hike:
2 hrs night hike, 35lb tire, 40lb backpack. ~1000 ft elevation gain
200 push-ups with pack on.

Long day...worked and flew a bunch. Felt good to get a small night hike in.

March 31, 2011

Curls- 55lb 3 sets of 8
Shrugs- 180 lbs 3 sets of 8
Flat bench 180lb 3 sets 3 sets of 8
Lateral shoulder raises 30 lb 3 sets of 8 both arms
Incline bench 55 lb DB 3 sets of 8
Dips 60
Burpies 60
Bicycle crunches 300

Thoughts:
Working mostly days this week so it's been kinda tough to get some hikes or runs in. I was lucky to have some time to get this workout in....we were busy at work today.

March 29, 2011

100 pull-ups
250 push-ups
500 bicycle crunches
5 sprints up Red-Rocks amphitheater with 35lb pack (~200 steps)
Carried a very wiggly 3 year old up for the stairs.

March 27, 2011

Worked last night.....

Rode 1.5 hours on the S. bike

I work nights again.....

Thoughts:
things are coming together I think. The newspaper article is published and hopefully this will bring some attention to the fundraiser. Training is good. I'm kinda focusing on maintaining my strength and endurance, while making small gains weekly. My key worry is actually getting hurt during training and not being able to race. So I'm really focusing on what my body is telling me and keeping my focus on the task at hand. Going to work on food and gear planning this week.

March 26, 2011

3 hour hike, 35lb tire, 35lb pack. 8 miles, 1800 elevation gain, technical single track.

March 25, 2011

250 Crunches on exercise ball
Curls 55lb 3 sets of 8
Shruggs 3 sets of 8 150lb
Flat Bench 3 sets of 8, 180 lb
Incline Bench 55lb DB 3 sets of 8
Later Shoulder Extensions Left 30lb 3 sets of 8
Lateral Shoulder Extensions Right 30lbs 3 sets of 8
60 Dips

March 23, 2011

5 150ft tire sprints with 20lbs added
5 150ft tire backward pulls with 20lbs added
3 150ft tire pulls (Crawl) right hand
3 150ft tire pulls (Crawl) left hand
6 150ft tire hand-over-hand tire rope pulls
50 overhead tire throws
100 crunches
50 vertical jumps
75 push-ups

5 sets:
30 sec tire sledge
toe touches around tire
10 dips
feet on tire, push-ups around tire

March 20, 2011

Rode Stationary Bike 1 hr, 15.75 miles

Weights:
3 sets of 8....
Curls 55lb DB
Shruggs 160lbs
Flat Bench 170lb
Incline Bench 55lb DB
Lateral Shoulder Extensions 30lb
Lat Pulldown 140lb
Bilateral Wood Chopper 25lb DB

Bicycle Crunches 500
Dips 100

March 19,2011

Worked last night....

Trail ran Mathew Winters trail and then Dakota Ridge. ~1500 elevation gain. Fun run but harder at the end this time. What a beautiful day!!! 7.2 miles, 1 hr 26 min. Sprinted up the last two hills.... I may not do that again.... Almost needed a helicopter rescue after those two mo fo's....

March 18, 2011

Curls 55lb 3 sets of 8
Shruggs 140lb 3 sets of 8
Lateral shoulder extensions 30lb 3 sets of 8
Single arm upright rows 55lb 3 sets of 8
Flat bench 160lb 3 sets of 8
Military press 100lb 3 sets of 8
Dips 60
Bicycle crunches 300

March 15, 2011

Had a root canal this morning (which made things interesting for training)

Then trail ran for 1.5 hours, ~1800 feet of elevation gain. Pretty technical run. It was fun.

Swam 1 hour.


Thoughts:
It was a hard day with too little of food. The swimming was hard with just a protein shake since my run. But dinner was well worth it! And seemed to help make up the deficit! We had planned on just doing an hr run.... Then after the halfway part (which was ALL UPHILL) we met a guy that wanted to run a technical route that was just another 3 miles and 900 feet of elevation. I'm really glad I did it!

March 13, 2011

20 150 ft tire sprints
20 150 ft tire backward pulls

250 push-ups
500 Bicycle crunches
150 24" vertical jumps


Thoughts:
So I had a week off with just some light training. I guess it's a "rest" week. Back and knees still bothering me a bit... Today was a good warm up for the next three weeks. I was worried about training today but I feel pretty good and didn't have any real pain or issues. My kiddos were helping me train by counting down each sprint and running along with me. My neighbors must think I'm crazy!

March 12, 2011

Swam 1 hour (60 laps).
Did alternating laps with hypoxic training. 4:1 breath rate then a lap of 2:1.
Thoughts:
Worked last night. I had the lifeguard give me 6 random numbers to remember.... Did that every 15 min. Just trying to incorporate some memory training with the physical training.

March 11, 2011

Curls 55lb DB 3 sets of 8
Shrugs 55lb DB 3 sets of 8
Flat Bench 180 lb 3 sets of 8
Incline Bench 55lb DB 3 sets of 8
Lat Pulldowns 140lb 3 sets of 8
Lateral Shoulder raises 30 lb 3 sets of 8
Crunches on exercise ball 150
Dips 60

March 9,2011

Am:
500 crunches
200 push-ups


PM:
200 crunches
Curls 55 lb 3 sets of 8
Shruggs 55 lb 3 sets of 8
Upright row 120 lb 3 sets of 8
50 dips
50 Burpies

Rode stationary bike for 45 min

Thoughts:
This week has been my "Recovery Week". So the workouts have been less intense. My knees and back have been problematic to say the least. One day at a time and race day will be hear soon.

March 5, 2011

Am:
Swam laps 1hr

Pm:
Curls 55lb 3 sets of 8
Shruggs 55lb 3 sets of 8
Upright Rows 120lb 3 sets of 8

210 crunches on exercise ball
140 push-ups

March 3, 2011

45lb 3 sets of 10:
Curls
Shruggs
One arm rows
Double hand KB swing

Dips 30
Burpies 30
Modified handstand pushups 30
Pull ups 28

1 hr Run

March 2, 2011

200 push-ups
500 crunches

March 1, 2011

Am:
Curls 45lb 3 sets of 10
Shruggs 45lb 3 sets of 10
One arm rows 45 lb 3 sets of 10
Double arm KB swing 45 lb 3 sets of 10
Pull ups 60
Planks, bilateral planks 45 seconds x 3 sets
300 bicycle crunches
clap push ups 3 sets of 6

Afternoon:

10 150 ft sprints with tire (plus 20lbs)
10 150 ft backward tire pulls with tire (plus 20lbs)
225 push ups

Feb 28, 2011

15 150ft sprints pulling tire (concrete)
15 150ft backward tire pulls
100 2ft vertical jumps
30 floor sweepers with tire

Feb 23, 2011

Worked last night....

Hiked 3 hours with tire (30lb) and 30lb pack. ~1500 ft eleation gain, 11.2 miles round trip, Mt Falcon.

Thoughts:
Beautiful hike!! The trail was really icy in spots and I almost ate it more than once. Muddy, steep, rocky and....Fun. Gd training for sure.

Feb 22, 2011

Am
Planks, Bilateral Planks 30 seconds, 3 sets
Wood Choppers 20lb, 3 sets of 10
Pull-ups 15, 3 sets
Double hand 45lb Kettle Bell swing, 3 sets of 10
Single arm row (Both arms) 45lb Kettle Bell, 3 sets of 10
Tire Pull on concrete (150 ft, hand over hand) x 6
24" Vertical Jumps x 100
Squats 50
Floor Sweepers (holding tire over head like bench press, raise legs to tire on left and right = 1)  x 50

120ft sprints dragging tire on concrete x 10
120ft backward tire pulls x 10

PM
Curls 55lb DB, 3 sets of 8
Shrugs 55lb DB, 3 sets of 8
Incline Bench press 55lb DB, 3 sets of 8
Flat Bench 120lb, 3 sets of 8
Dips 60
Upright Rows 140lb, 3 sets of 8

Thoughts:
Really good workout this AM. I've felt tired lately, working 5 of 6 night shifts in a row might have something to do with it. Its nice to not be getting sore anymore for the most part. I like being able to do my workouts and give it all.... Looking forward to a day off....good food...and a beer!

Feb 20, 2011

Rode Stationary Bike 1.5 hours:
-Level 12 (140 Watts) 90-100RPMS x 30 min (HR 140)
-Did 1 min max RPM (125) sprints  every 5 min at level 30 (320 watts). (total of 6) x 30 min (HR 180's during sprint)
-Level 12 (140 Watts) 90-100RPMS x 30 min (HR 140)

Thoughts:
I don't think the bikes computer was really adjusting the Watts the way it was supposed to....but honestly I was getting a pretty good work out and didn't care too much. The Sprints were hard, but my body seemed to recover within a minute or so....

Feb 19, 2011

"A Workout in the Park"
5 Sets:
-Sledghammer to tire 30 seconds
-Toe/Taps around tire
-Dips on tire x 10
-Push-ups around tire (feet on tire)
---------------------------------
3 Sets:
-100ft sprints pulling tire
-100ft backwards tire pull
-------------------------
5 Sets of 10:
Crunches holding tire overhead
---------------------------
3 Sets
-100 ft One handed tire pull (crawl/on the ground)
-100 ft One handed tire pull ( other hand)
-Dead lift/Tire overhead toss x 10
-Pull-ups x 10
----------------------------
Carried 30lb log 1/4 mile (a rest) ;-)
----------------
-Military press 30lb log 4 sets of 25
-Push-ups on log 4 sets of 25
-Standing vertical jumps on to 5 Gallon bucket 4 sets of 15
-Tire rope pull (hand over hand) with 20 lbs added to tire 150ft x 4

Thoughts:
Wow. My buddy Murph enjoyed this workout so much he went out afterwards and procured a tire for his very own! My lower back was feeling this one the next day, but its all good. It was good to crawl and pull, carry, and feel like I did a really good, general body workout.

Feb 17, 2011

Did some sleep deprived training today. Worked last night and then did a 6 hour medical class after In the morning. 3 hours of sleep over the past 36 hrs.

-Hiked 2 hours up and on top of North Table Mesa. Carried a 35lb pack and a 35lb/5ft log.
-25 push-ups on the log with pack on. 12 sets throughout the hike.


Thoughts:
The weather was beautiful and so was the hike. It was really rocky and narrow at spots. Steep, rocky and so it was good training to use my balance more. More of a climb than a slog up a trail. I also passed my truck near the end about 5 times. I had to loop the trail to get my time in. Gd mental training to not quit....especially with my truck being RIGHT THERE!!
The push-ups were tricky because the log wanted to roll, so had to balance it all and was a gd core exercise. Overall pretty fun day. My wrist was sore from falling when I was skateboarding with my kids though.... Gd times.

Feb 16, 2011

Weights:
Curls 55 lbs 3 sets of 8
Shrugs 55lbs 3 sets of 10
Bicycle crunches 150
Dips 50
Incline Bench press with 55lb DB 3 sets of 8
Upright row 130lbs 3 sets of 8

Thought:
Training hike tomorrow....working tonight.

Feb 15, 2011

• Burpies: 60
• Full Dips 80
• Crunches on exercise ball 120
• Ran 5 min x 3 intervals (15 min total)
• Stationary Bike 1 hour

Feb 14, 2011 Beginning of Week 7

Morning-Weights/Core:

• Curls 45lbs 3 sets of 10
• Shrugs 45lbs 3 sets of 10
• Single arm rows 45lbs 3 sets of 10
• Double arm rows 45lbs 3 sets of 10
• Double Arm Kettle Ball Swing 45lb 3 sets of 10
• 120 Push-ups
• 120 Crunches
• 30 Pull-ups
• 30 Burpies
• Planks, Bilateral Planks 30 seconds x 3 sets

PM Hike:

1hr 20 min carrying 35lb backpack, 35lb log and 20lb in a 5-Gallon bucket.

Thoughts:

Did a hike in the dark tonight.... And I REALLY hope to never have to do a hike carrying all this stuff for longer than I did tonight! Wow.... I wanted to quit 10 minutes in to it. It was the pain more than the effort of carrying all the weight.  I learned how to rig a carrying strap for the log with some webbing. It helped to not have to concentrate on swapping hands for the log and the bucket at the same time. I think creativity and ingenuity will be priceless in the race. I feel pretty comfortable hiking and trail finding at night, my headlamp worked really well. This was a training session in managing pain!

Feb 12, 2011

Training:

• Double Arm Rows 45lb KB x 10 3 sets
• Single Arm Rows 45lb KB x 10 3 sets
• Curls 45lb x 10 3 sets
• Shrugs 45lbs 10 x 3 sets
• Double Arm Swing 45lb KB 10 x 3 sets
• 120 Push-ups
• 160 Crunches
• 50 Burpies
• Wood Choppers 20lb 10 x 3 sets

Hi Ho...Hi Ho...its off to work I go......

Feb 10, 2011

Training:

Weights:

• Curls 8 with 50lbs 3 sets
• Shrugs 8 with 55 lbs 3 sets
• Incline press 10 x 50 lbs 3 sets
• Full Body dips (212lb) 80
• Crunches on exercise ball 160

Core:

• Wood choppers 10 x 3 sets with 20lb dumbell
• Plank, Bilateral planks x 30 secs x 3 sets

Ran 15 min at ~7-8 mph

Feb 09, 2011

Training: Worked day shift

• Rode 2 hours on Stationary Bike. Mountain climb intervals, 30.5 miles.

Feb 7, 2011

Training:
-planks, bilateral planks 30 seconds x 3 sets

Weights: 3 sets of 10
-Curls 45lb
-Shrugs 45lb
-Double hand swing 45lb Kettle Ball
-Up-right rows 45lb
-Bilateral single arm rows 45lb

Crunches 40 x 3 sets
Push-ups 40 x 3 sets
Pull-ups 10 x 3 sets

Feb 6, 2011- Beginning of Week 6

Training:

• Hiked for 2 hours (5 ft 40lb log, 30lb pack). 10-14 inches of snow! 1000ft elevation gain. 
• At the top of the Mtn: Did 15 over head standing military presses with the log x 3 sets
• Shoveled snow and did 15 minutes on the heavy bag 

 

Thoughts:

I worked last night and really didn't want to go out in the cold for some reason..... But I just started packing my gear up and I was off. This was a really beautiful day to get out. I talked to the guys at REI and tried one of their packs. They said "Go ahead, get it dirty, sweaty and if your not 100% satisfied, bring it back". Well alright then, I think I can do that.

Carrying the log was kinda fun and very "Grizzly Adams". But it definitely became challenging after the first 30 min.....No comfortable spot, balancing, and not getting smacked in the back of the head as I stepped was fun. The snow added a lot higher level of difficulty, but I just found my pace and it was pretty good. As I got to the top of the mountain there were a few hikers snowshoeing. I heard... "Hey....your the tire guy". Its fun to see the facial expressions on people as we pass. Cracks me up! Over all it was good training to carry something that was awkward and that hurt.

20 More Weeks Till Race Day!

Feb 5, 2011

Training:

• Chopped firewood for 2 hours.

Thoughts:

This was kinda fun today. The snow was falling and it was gorgeous outside.

Feb 3, 2011

Training:

Worked last night....

• 2.5 hour hike with 50lb pack, 5 inches of snow, Green Mountain (1200 ft elevation gain)

Thoughts:

Wow.... That little bit of snow made a big difference, like hiking in sand. My legs were feeling it too after riding last night. I'm looking forward to a day off tomorrow.  I spoke to Chipotle today about helping me raise money for my fund raiser. That would be pretty cool......

Feb 2, 2011

training:
3 sets of 10:
-curls 45lb
-shruggs 45 lb
-upright rows 45lb kettle ball
-double hand swing 45lb kettle ball
-single arm row (both arms) 45lb kettle ball

-120 push-ups
-120 crunches

2 hour stationary bike ride, 32 miles (level 6, interval hill climbs)

Jan 31st, 2011

Training:

Core:

• Planks, Bilateral Planks 30 second intervals, 3 sets
• Curls, Shruggs 45lbs 3 sets of 10
• Crunches 120
• Push-ups 120
• Pull-ups 30
• Upright Rows 45lb Kettle Bell 3 sets of 10
• Double hand swing 45lb Kettle Bell 3 sets of 10

Thoughts:

This -10 degree and snowy weather makes it tricky to get training in. 

Jan 30, 2011

Worked last night....

Training:

Hiked 3 hours on Green Mtn with 30lb pack....Kona.....and a TIRE (40 lbs).

Thoughts:

I worked with a friend of mine to really get a organized training schedule. Feels good to get it logged in to my training log. One day at a time!

If you ever want to have everyone you pass on a trail talk to you (or look at you funny)..... Have a pink monkey (my daughters) on your backpack and carry a tire. No doubt! People would walk/ride by with their mouths open in ahhhh, more like "What the fuck?" I had to laugh sometimes. I was surprised at how difficult it was to carry that damn thing....especially the last 2 hours. Ughhhh. Did a very long steep climb, the Fire Rd. Its a gravel road that never ends, base to top. It took me almost 50 minutes to hike it. Wow, Painful! I could feel the urge to quit... That tire hurt and the last hour was hard. I entered the "Death March Mode", just one foot in front of the other....get it done.

Jan 28, 2011

Training:
Am:

• Planks, bilateral planks 30 second intervals x 3 sets. Stretching.

Afternoon:
10 Sets:

• 45 second Tire/Sledge
• 10 dips
• Around the tire, feet on tire pushups x 10
• Toe/Taps on tire
• Tire pull- hand over hand 50 ft (16 lbs added)

3 Sets:

• Angled Squats while hanging on to rope x 10

And....washed the dog! Heading to work now.

PM Training:

• Military press 30 lb 3 sets of 10
• Incline chest 50lb dumbells 3 sets of 10
• Wood Chopper 15lbs 3 sets of 10
• 200 crunches
• Carried two 40lb dumbells 10 minutes/half lunges.

Jan 27th, 2011

Training:

120 Crunches
120 Push-ups

3 Sets:

• Shruggs 45lb
• Curls 45 lb
• 45lb kettle Ball:
• Two handed Swing x 10
• Chin lifts x 10
• Pull-ups x 10

Thoughts:

Light Day. I worked last night and then was up with just a few hours sleep. I was lucky to get any workout in. LOL. It did feel good to do something though. My core is really feeling stronger. 

Jan 26th, 2011

Worked last night.....  Decided to try some longer training after work to help prepare for being up for 48 hours.

Training:

• Hiked 3 hours with 70lb pack (Took my 8lb sledge hammer), 100 feet elevation, ~10 miles.
• At the top:
• 150 crunches
• 150 puch-ups
• Planks, Bilateral Planks x 30 secs x 3 sets

Thoughts: 

I'm glad I'm not the only one out here enjoying this beautiful scenery! Nice Mountain Lion Tracks.

I really enjoyed this hike. No one was out this am. I had to have some work done on my truck and thought I would take advantage of the downtime and go for a hike. The dealership was about a mile from Lookout Mtn. Lucky huh? So I climbed to the top of the Apex trail.  The pack proved a bit heavy but I finished the hike and dumped that hunk of pain ASAP.

What a view, great place for some exercise (And cactus needles).

Jan 25th, 2011

Training:

Stationary Bike 1hr 15 min. Level 7, intervals, mountain climb mode. 15.6 mph avg.

Working tonight......

Jan 24th, 2011- Start Week 3

AM Training:
Core training: 6 sets

• Tire/Sledge 45 Seconds
• Around the World feet on tire push-ups 10
• Dips on tire x 10
• Toe Taps around tire

_______

• Hit heavy bag (moderate tempo) x 5 min. 3 sets.
• Curls 45lb x 8. 3 sets
• Shruggs 45 lbs x 8. 3 sets
• Pull-ups 30
• Plank and then Bilateral Planks x 30 seconds each. 3 sets

PM Training:

100 Crunches
100 Push-ups
Wood Chopper with 10lbs x 10 (3 Sets)

Thoughts:

Spoke to another cross-fit friend who gave me some good training ideas. Working on the 5 month training schedule. Feels good to be getting organized. My friend knew two people that had tried the race and hadn't finished either time. OK..... Well he will at least know one person who has finished it when I get back from Vermont in June.

Jan 23rd, 2011

My off Day today. Pheeeewww!

I met with a trainer today who has done the Navy BUD/S coarse. He had a lot of cool stuff to offer and said that my general approach is pretty strong. He also had this to add: "Do the race, go faster on your strong areas and just dont give up when it really sucks ". Pretty simple plan, I like it.

Training: Did I say a off day?

I had an impromptu work out on the heavy bag after work this am with my buddy Murph. Always good to put a beat down on something while it tauntingly swings back and forth in front of you.

Jan 10th, 2011

Training:

• Stationary Bike x 1 hour, level 6 (Interval hill climb)
• Weights: 3 sets of 8
• Curl 40lb
• Shruggs 55lb
• Shoulder Extension 20lb
• Tricept pull down 120
• Incline chest 50lb dumb bells
• 100 Crunches

Thoughts:

Spoke to Cory about this "Death Race". Seemed pretty cool. Started training just to see how I felt. Will register by Friday if I feel good.

Jan 11th, 2011

Training:
Stationary Bike x 1 hour, 15.5 mph average at level 6 (interval hill climb), 4 sprints x 2 minutes.

Jan 12th, 2011

Training:

• Ran 30 min 2% incline at 6mph
• Weights: 3 sets of 8
• Curls 40lb
• Shruggs 55lb
• Lat Pull 120lb
• Incline Chest 50lb dumb bells
• Shoulder Extensions 20lb
• 8 Full Dips 
• 100 Crunches

Jan 13th, 2011

Training:

• 1 hour Treadmill, 6% incline, 3.7mph while wearing 35lb pack

Jan 14th, 2011

Off Day!!!! Registered for the Race!!! OK, now I'm scared!

Jan 15th, 2011

Training:

• Ran 30 min
• Curls and Shruggs 45lbs 3 sets of 8
• Walked with 40lb pack, carrying 20 lbs in 5-gallon bucket x 30 min.
• 120 Crunches
• 100 Push-ups

Need to work on core strength.

Jan 16th, 2011

Off Day!!!

Walked around the Stock Show with the kiddos, with 20lbs of weight added to my backpack. What a good day with those Bohemians!

Jan 17th, 2011-Start of week 2

Am Training:

• 100 crunches
• 100 Push-ups
• Shruggs and Curls 45lbs, 3 set of 8
• 20 Pull-ups

Noon Training:

• Planks, Bilateral Planks. 30 second of each x 3 sets
• Tire/Sledge: First time doing this
• 30 second on/off x 3 tire beating with 8lb sledge. 2 sets
• Feet on tire, around the world push-ups x 3
• Soccer toe taps around tire x 3
• 10 Dips x 3 sets
• Wood Chopper with 10lbs

Thoughts:

I asked to barrow my neighbors sledge hammer and told him why...he said "Why do you need it for 6 months of training. People usually pick up on how to use it pretty quickly." I laughed out loud. Explained to him what type of training, he said " Dont loose it or break it, it was my dads". I said thanks and gave it back.... I told him I plan on being a little rough on it and would hate if something happened to it. So off to Lowes I went. And....Ummmm..... That sledge work out makes me feel like a pansy.

Jan 18th, 2011

Training:

Ran 38 minutes

Hiked with a 50lb pack x 36 minutes.

Increased Calories today to 3000

Jan 19th, 2011

Training:

• Planks, Bilateral Planks 30 seconds each x 3 sets
• Wood Chopper with 10 lbs
• Tire/Sledge: 5 sets
• 45 Second Interval of beating the tire
• Feet up on tire, did push-ups as I moved around the tire
• Dips x 10
• Soccer toe taps around the tire
• 100 Crunches
• 100 Push-ups
• Shruggs and curls with 45lbs 3 sets of 8
• 25 Pull-ups
• 1 hour on the stationary bike, level 7 interval climbs

Worked a night shift......

Jan 20, 2011

Worked last night.....

Training:
Ran 30 min, 6.5mph

Jan 21, 2011

Training:
3 sets of 8

• Curls 45lbs
• Shruggs 45lbs
• Wood choppers with 10lbs

Tire/Sledgehammer Beating:

5 Sets

• 45 second intervals of full force hammering the tire with 8lb sledge.
• Then Feet on tire push-ups as I work around the tire.
• Soccer toe/taps around the tire
• 10 Dips

100 crunches

Jan 22, 2011- Week 2 End

Worked last night.... And I work again tonight
Training:
0830:

• Hiked Green Mtn for 2 hours with a 50lb pack, Kona had a great time, not too many people out. The weather was so cool. Blowing like hell, storm moving in, snowed on us. 
• 100 push-ups, 120 crunches, and 100 jumping jacks (At the top). 
• Kept my solid pace throughout the hike, snacked on bannana chips and water. Then arrived back at the parking lot at the 2 hour mark.
• 100 push-ups, 120 crunches, and 100 jumping jacks (At the bottom, in the gravel)

Thoughts:
Pic of my hiking buddy Kona, top of Green Mtn. Windy!!!!
I found two guys from last years race on facebook and have been talking to them about what to expect and their thoughts on the race. It helps ease some of the "unknown" of what challenges this race will bring. The mind screw started the day I registered. I asked the directors what gear I would need.... They responded  " All you will need is an ambulance". Cracked me up!

I meet with a trainer tomorrow that has done the Navy BUD/S coarse. So Im picking everyones minds on how to best train. My flight team has some amazing athletes, one guy just did the Iron Man. So he has been cool to talk to. I talk with The Make A Wish Foundation monday and have them set up an account to have any donations tracked.