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.