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