August 31st 2010

PTG core + Calisthenics + Trail/Road running

1.2 Mile run to Gym

PTG core

• 2 x 50 4 count bridges
• 3 x 50 second planks
• 2 x 50 second side planks
• 2 x 50 4 count bird dogs
• 3 x 10 4 count supermans
• 3 x 25 wipers

Calisthenics: Pyramid Workout

For each level of a pyramid to 10 (1, 2, 3 . . . 9, 10, 9, 8 . . . . 3, 2, 1)

• Pyramid Level x 3 pushups
• Pyramid Level x 5 situps
• Pyramid Level x 2 Incline Pullups

Total Pushups: 300

Total Situps: 500

Total Incline Pullups: 200

Road/Trail Running: CHI (Continuous High Intensity)

- 0.5 mile warm up

- 2 miles fast:

• On trails and road.
• Little elevation gain
• Time: 12:32
• Pace: 6:16

- 2 miles slow cool down

Total Miles today: 5.7 miles

Weekly Summery: August 23rd - August 29th

Total Miles Ran: 39.6

Total Miles Swam: 3.43 miles

Total PT: (Crossfit Style) (Pyramid) (Max Effort) (Circuit)

Total Core: 3

Total Strength: 0

Alot of running this week in preparation for a race I have at the end of September.

August 30th 2010

Pool Swimming + Crossfit

Swimming: INT (Intervals)

-150 meter warm up

-8 Interval rounds

-150 meter cool down

Each interval round consists of:

• 100 meter timed sprint
• 3.5 minutes rest with 50 meter paddle in there

Round times:

1. 1:43
2. 1:51
3. 1:49
4. 1:49
5. 1:51
6. 1:47
7. 1:51
8. 1:47

Average time: 1:48.5

Total distance swam: 1500 meters

Crossfit: Modified Fran workout:

• 21 Pullups
• 21 Push Press (75lb)
• 15 Pullups
• 15 Push Press (75lb)
• 9 Pullups
• 9 Push Press (75lb)

Time: 3:32

1 mile run on track at about 6:20 pace

1.2 mile run back to house

Total Distance run: 2.2 miles

August 29th 2010

Ultramarathon Training Run: (Longer LSD with nutrition and hydration)

• 17 Miles
• 25% Trail, 75% Road/Sidewalk
• A little elevation but no steep hills
• With Hydration backpack
• Drank about 3.5 liters throughout the run
• Ate 200 calories every 4-3 miles (Poptarts and bananas)
• Time: 2:22
• Pace: 8:21

Notes: Need to tape big toes, I got blisters on the outside of them. Pop tarts were pretty good but some variety would have been nice. 3.5 liters of water was not enough. I should have drank more.

August 28th 2010

PTG Core + Calisthenics

PTG Core

• 2 x 45 4 count bridges
• 3 x 50 second planks
• 2 x 50 second side planks (each side for each set)
• 2 x 45 4 count birddogs
• 3 x 10 4 count supermans
• 3 x 25 wipers

Calisthenics: Circuit Workout

1.2 mile run to gym

7 Cycles of:

• 8 deadhang pullups
• 10 dips
• 40 situps
• 40 pushups
• 10 dumbbell thrusters (20lb dbs, 40lb total)

1.0 mile run back

Total pullups: 56

Total dips: 70

Total Situps: 280

Total pushups: 280

Total thrusters: 70

Total miles run: 2.2

Notes: Form sucks on thrusters but I think they are helping me. Pushups and pullups felt too easy.

Added a graph of my running year.

On the bottom of the page also, day of the year vs distance run on that day. I like the progress I have made.

So far this year, I have ran over 650 miles. I hope to be at 1000 by the end of the year.

August 27th 2010

Swimming + Running

Pool Swimming: CHI (Continuous High Intensity)

• 150 meter warm up
• 250 fast meters in 4:34
• 5 minute rest with 100 meters active recovery
• 500 fast meters in 9:45
• 10 minutes rest with 100 meters active recovery
• 350 meters with focus on technic
• 150 meters cool down

Total: 1400 meters

Notes: The 250 meter swim was damn fast, at about 8:20 pace for the 500 yard swim. I really should have kept going to see what I would have ended up with after 4 more laps.

Track Running: INT (Intervals)

• 2 mile warm up
• 8 rounds
• 1 mile cool down

Each Round is defined as:

• 400 meters at fast pace (not maximal)
• 3 minutes of rest which includes:
• 100 meter walk
• 200 meter jog
• 100 meter walk

400 meter time of each round:

1. 1:17
2. 1:17
3. 1:18
4. 1:17
5. 1:20
6. 1:17
7. 1:12
8. 1:10

Average Speed: 1:16

Total Distance ran: 7 miles

August 26th 2010

Core Work + Calisthenics + Running

PTG Core

• 2 x 40 4 count one leg bridges
• 3 x 50 second planks
• 2 x 50 second side plank (each side)
• 2 x 40 4 count bird dogs
• 3 x 10 supermans
• 3 x 25 wipers

Pyramid Workout (Pullups & Dips)

Pyramid Levels 1, 2, 3 . . . 9, 10, 9, 8 . . . 3, 2, 1

For each level:

• (1 Pullups) x (Pyramid Level)
• (2 Dips) x (Pyramid Level)

Total Pullups: 100

Total Dips: 200

Road/Trail Running: Short LSD (Long Slow Distance)

• 6 Miles
• About 50% Road/Sidewalk, 50% Dirt Trail
• Little Elevation Change
• Time: 43:20
• Pace: 7:13

August 25th 2010

Pool Swimming + Crossfit

Pool Swimming: LSD (Long Slow Distance)

• 150 yard warm up
• Distance: 2750 yards (1.56 Miles) in 53:55
• Pace: 9:48 per 500 yards
• 150 yard cool down

Notes: Longest Distance to date in decent time.

Crossfit with Kurt: (INT)

* = partitioned

• 80 Kettlebell swings (35 lb)*
• 20 pushups
• 400 Meter run

• 60 Kettlebell swings (35 lb)*
• 40 pushups*
• 400 Meter run

• 40 Kettlebell swings (35lb)*
• 60 pushups*
• 400 Meter run

• 20 Kettlebell swings (35lb)*
• 80 pushups*
• 400 Meter run

Notes: Wasn't planning on doing this today, just happened to see Kurt on the way out of the pool and decided to do it. Fun time.

August 24th 2010

Run + Core + Calisthenics

Road/Flat Trail Running: CHI

• 4 Miles
• On road and flat dirt trails next to them. Probably 50/50
• Not much elevation
• Time: 26:51
• Pace: 6:43

Note: I got shoes a half size up and they were a lot better. My intention wasn't to go fast with this run but it just kind of happened.

Ran another 1.2 miles to the Gym and 1.2 miles back right after

Total Miles run: 6.4

PTG Core:

• 3 x 25 4 count 1 leg bridges
• 3 x 50 second planks (with some one leg/arm mixed in)
• 2 x 50 second side planks (each side) (some hip abduction mixed in)
• 3 x 25 4 count bird dogs
• 3 x 10 4 count supermans
• 3 x 25 wipers

Max Effort Calisthenic

3 Rounds of:

• Maximum Pullups
• Maximum Situps in 1:00
• Maximum Pushups in 1:00

Rounds:

• 22 / 58 / 74
• 14 / 57 / 61
• 14 / 55 / 54

Notes: My first set of pullups was great but I lost my momentum a couple times with the 2nd round. The 3rd round is a reasonable score. Situps were great, I had a good anchor on my feet which helps. Pushups are still less than I want them to be but still good.

August 23rd 2010

Pool Swimming: INT (Intervals)

150 meter warmup

8 rounds of:

• 100 meter sprint
• rest 1 minute
• 50 meter recovery lap
• rest 1:30

150 meter Cooldown

Round Times

• 1:47
• 1:47
• 1:50
• 1:49
• 1:49
• 1:48
• 1:49
• 1:45

Average: 1:48

Total meters swam: 1500

Notes: I didn't realize it was a meter pool until after I had done a couple laps, I thought my stroke had gone bad or something.

August 15th to August 22nd. Weekly Summery

Well, with finals at the UW and then moving into a house in Cleveland, my time has been almost entirely consumed for the last few weeks. The only thing I got done during this week was:

Road Running: CHI (Continuous High Intensity)

• Distance: 7.6 Miles
• Very hilly, on roads and sidewalks
• Broadview, to Green Lake, around Green Lake, and back
• Distance: 7.6 Miles
• Time: 52:53
• Pace: 6:57

Notes: My new shoes are a half size too small and I wrecked my feet on this one. Since my feet were getting wrecked, I started running differently to avoid the hot spots and then my knee started tweaking on the uphills.

August 16th 2010

Forced Rest Day

Being buried in school work during finals weeks.

August 8th-15th 2010: Weekly Summery

Solid Week, working back into running

• Total Miles Run: 17.4 Miles
• Total Yards Swam: 4100 Yards (2.4 Miles)
• Total PT: (Pyramid) (Circuit) (Max)
• Core Workouts: 3
• Strength Workouts: 0

Great week. Made some progress on my pullups and little on my pushups.

August 15th 2010

No Training, Rest Day

Sleep: 9 hours

Nutrition: All right

Body: All good

August 14th 2010

Workout: PTG core + Max Effort Calisthenics

PTG Core:

• 3 x 25 4 count 1 leg bridges
• 3 x 50 second planks (with some one leg/arm mixed in)
• 2 x 50 second side planks (each side) (some hip abduction mixed in)
• 3 x 25 4 count bird dogs
• 3 x 10 4 count supermans
• 3 x 25 wipers

Max Effort Calisthenics:

3 Rounds of:

• Maximum Pullups (deadhang, strict)
• Maximum Pushups in 1 minute
• Maximum Situps in 1 minute

Round Numbers:

1. 21 Pull | 77 Push | 59 Sit
2. 17 Pull | 67 Push | 56 Sit
3. 16 Pull | 65 Push | 57 Sit

Totals Pull: 54

Total Push: 209

Total Sit: 172

Notes: Really happy with this. I shattered my former record of 18 pull ups. I have been giving my nutrition alot of attention and I attribute that to this success. It validates what I do.

Sleep: 8 hours

Nutrition.:Not great.

Body: Again, nothing is really sore.

August 14th 2010

Road Running: Hill Run / LSD (Long Slow Distance)

& 8 straight hours of java programming......

• 8 miles
• Lots of hills including one very large one.
• On the road
• Through carkeek, to Golden Gardens, east 85th and holman and back.
• Time: 1:04:15
• Pace: 8:02

Notes: Run was at night which I liked. Was far from aerobically taxing but the hills were some work. I didn't eat or drink a lot before the run and I felt it but it wasn't bad.

Sleep: 8 hours

Nutrition: Fantastic

Body: Feel great today. Not much soreness other than a little upper body.

August 12th 2010

Workout: PTG core + Circuit Calisthenics

PTG Core:

• 3 x 25 Bridges
• 3 x 50 second Plank
• 2 x 50 second side Plank, each side
• 3 x 25 Bird-dog
• 3 x 10 Superman
• 3 x 25 wipers

Circuit Calisthenics:

7 repetitions of:

• 25 foot rope climb, with feet
• 20 Standing Dumbbell Military Press (40lb combined)
• 35 pushups (30 last 2 rounds)
• 40 situps, anchored feet
• 8 pullups
• 15 bar dips (10 last 2 rounds)
• 400 meter run (1:40 - 1:45 pace)

Circuit Times:

1. 6:45
2. 6:48
3. 6:41
4. 6:37
5. 6:38
6. 6:35
7. 6:36

Total Time: 46: 43

Total Rope Climbs: 7

Total Mil Press: 140

Total Situps: 280

Total Pushups: 235

Total Pullups: 56

Total Dips: 95

Total Run: 1.75 miles

Notes: First time incorporating a light military press into this, will be doing so again in the future but I might up the reps a little. Also my first time doing dips with this workout. My triceps got worn out by the 6th cycle and my pushups were maxing out, not something I want to be doing with this workout so I had to drop the reps of the dips and pushes a little.

Sleep: 6 hours

Nutrition: Great

Body: Legs still sore

August 11th 2010

Running + Swimming

Road Running: Hill Run

• 4.1 miles
• 800 feet of elevation gain/loss
• On road
• Time 32:11
• Pace 7:50

Notes: Pretty tough run, was in the early AM and I felt that my body was fairly depleted of energy since I hadn't eaten before.

Pool Swimming: LSD (Long Slow Distance)

• 2600 yards (1.5 miles)
• LA Fitness 25 yard pool
• Time: 50:46
• Pace (per 500 yards) : 9:46

Notes: Longest swim to date. Some progress made on my right sides stroke technic and a little on my left sides kick.

Sleep: 6.5 hours

Nutrition: Great

Body: Sore quads and hams

August 11th 2010

Workout: PTG core, Pyramid Calisthenics

PTG core work

• 3 x 50 second Plank
• 2 x 50 second side Plank, each side
• 3 x 25 Bird-dog
• 3 x 10 Superman
• 3 x 25 wipers

Pyramid CircuitWork

• Pyramid Levels 1, 2, 3 . . . . 9, 10, 9 . . . . . 3, 2, 1.
• For Each Level:

• - Pyramid Level x 1 Pullup

• - Pyramid Level x 2 Bar Dips

• - Pyramid Level x 4 Situps

• - Pyramid Level x 3 Pushups

• - Pyramid Level x 2 Dumbbell Thrusters (40lb combined)

Total Pullups: 100
Total Dips: 200
Total Situps: 400
Total Pushups: 300
Total Thrusters: 200

One "No feet" 25' rope climb

Workout Notes: Pushups felt easy, may start at Pyramid Level 2 for them next time. The thrusters were a new movement for me and I almost bit off more than I could chew with them. I had balance issues at first but I caught on pretty quick. Form has a ways to go though.

Sleep: 6 hrs

Nutrition: Excellent today.

Body: Calves a little sore along with quads. Some upper body soreness from workout 2 days ago.

August 10th 2010

Swimming, Running , Paintball Practice

Good day today, got a decent amount of stuff in.

Pool Swimming: INT (Intervals)

-150 yard warm up

-9 repetitions of 100 yards

-50 yard cool down (cut short due to time)

1. Round time: 1:40
2. Round time: 1:37
3. Round time: 1:40
4. Round time: 1:40
5. Round time: 1:38
6. Round time: 1:43
7. Round time: 1:39
8. Round time: 1:39
9. Round time: 1:39

Average: 1:39.5

Notes: Am working on my right sides stroke. Currently, I keep my body flat in the water which has it's limits in speed. I am working on adjusting my kick so that I can swim more like I do on my left side which I believe has more potential. Also working on getting more pull with my first hand dropping.

Total distance: 1500 yards

Running: CHI (Continuous High Intensity)

First Run

• 2.3 Miles
• Three laps around some warehouses, flat, pavement and cement
• Time: 15:42
• Pace: 6:48
• Easyish Run, didn't push too hard. Maybe a 7/10 on taxing.
• Thought the course I was running on was 2.7 miles and I couldn't believe the pace I estimated in my head.

2 minutes of rest

Second Run

• 1.2 Miles
• Standard hilly run before paintball practice. Very hilly run.
• Stops for traffic lights and waiting along the way.
• Pace: about 6:00
• Much more taxing run.

Total Distance Run: 3.5 Miles.

Monday Night Paintball Practice at new Doodlebug Sportz. Go check out the facility if you haven't.

• All one vs ones so it wasn't exactly active

Sleep: 8 hours, jet lagged so I went to bed late and woke up late.

Nutrition: Really good other than a red bull

Body: Lats and tris are sore. Calves were also sore but running and then stretching helped.

August 2nd - August 9th. Weekly Summery

Weekly Summery

On vacation in Tahiti. Took a nice brake until the end but I have to get back to it now.

• Running: 6 easy miles
• Swimming: a lot of messing around
• PT workouts: 1 (Max)
• Core workouts: 0
• Strength workouts: 0

Notes: French food is probably less healthy than radioactive waste. I lived on french bread and croissants for breakfast. Fish cooked in butter/oil for lunch and something probably fattier for dinner. Gained 3-5lb of fat in a week but it should come off quick. The one 6 mile run I did hurt bad which is probably due to a lack of decent nutrition. I can see why the French suck at fighting now.

August 9th 2010

Just got back from vacation

Max Effort Calisthenics

Three rounds of:

• Maximum dead hang pullups
• Maximum pushups in 50 seconds
• Maximum situps in 1 minute (feet free on this one, nothing to anchor at time)

1. 18 / 65 / 46
2. 12 / 60 / 40
3. 11 / 62 / 37

Total Pull: 41

Total Push: 187

Total Sit: 123

Notes: Most pullups I have ever done and they were good ones too. Weak on the push. Might have something to do with 5 extra pounds of baguette, butter, and croissant on me.

Sleep: 9 hours on a plane

Nutrition: french + airplane + fast food (horrible)

Body: Something in left leg is super tweaked. Could manage a hobble around the airport. Has gotten much better. It started after the run yesterday but I don't think it had much to do with it.

July 8th 2010

On Vacation

Running: LSD (Long Slow Distance)

• 50 minutes at medium pace.
• 6-6.5 miles
• Mostly dirt road, some asphalt, mostly gradual hills

Notes: Felt bad. First real run since ultra. Nutrition was horrible and it showed.

July 26th - August 1st (Weekly Summery )

On vacation in Tahiti. Took an awesome break for most of the week.

• Totals:Running: 1.25 miles (All intervals)
• Swimming: 4150 yards (2.36 miles) (78% slow pace, 22% faster pace)
• PT workouts: 2 (Pyramid) (Circuit)
• Core workouts: 1
• Strength workouts: 0