100 Mile Training: Week 2 of 19

• Week 2: 45 miles, 1885 abs, 1310 pushups, 261 pullups, 305 dips, 680 arm hauler, 180 neck, 20 lower body •

• Sunday: 15 miles •

Early PM Long Run

Long run again...it started off pretty good, at least for the first two minutes, then I was in the country and the wind was frickin 41 mph. I went out 1.5 then turned back...then ran 9 in town (Jennifer Road, Park, Golf Course)...then 1.5 again in the country. The last 3 was crazed, with gusts up to 52 mph! I had to stop and catch my breath behind a row of trees!

Left hip started bothering me a bit around mile 7, then was focusing on it instead of trying to ignore it, which probably made the pain more evident. Considered quitting at 10, but nutted up and did the full 15.

Stretch A LOT later in the evening, and will ice/heat tomorrow...



• Saturday: 15 miles •

Early PM Long Run

First longer run in a while...felt pretty good. Just took it out at a relaxed pace, listened to music, and got in the miles. Was lagging at the end...I guess Cookie Crisp and Special K do not fuel you for a long run. Hips were sort of sore...maybe because of the lower body PT yesterday...well, time to rest up and get ready for another 15 tomorrow!



• Friday: 630 abs, 630 pushups, 100 pullups, 75 dips, 170 arm haulers, 70 neck •

Early AM PT Superset

• 21 supersets = 630 pushups, 630 abs
• 2 x 10 lower body = 20 each total
• 2 x 35 neck = 70 each total
• 2 x 85 arm haulers = 170 total

Did one more superset than last week...maybe I will increase by one every one or two weeks. Mentally broke them down into 7 groups of 3 sets, so it was more manageable...2nd and 3rd sets of the 4th group burned a lot, then 5th group felt better, then burned a bit on the 1st set of the 6th group...overall was very satisfied with this workout.

Threw in some lower body PT, but not too much (long runs this weekend)...neck exercises were nothing spectacular...arm haulers BURNED something good...only rested about a minute between sets...a lot of weakness leaving the body with the arm haulers!

Noon-ish PT

25-20-15-10-5 dips = 75 total
5 x 2, 4, 6, 8 pullups all kinds = 100 total



• Thursday: Unplanned Day Off •

I woke up at 7 and was going to go about my day, but was extremely tired...so I went back to sleep until 9...then I ate some cereal and hung out with Nacho for about 10 minutes before going back to bed until 11:30...man, my body must have been tired! Am ready for some good supersets tomorrow...the left hamstring was a little tight...oh no! Need to stretch more.



• Wednesday: 5 miles, 760 abs, 340 pushups, 60 pullups, 100 dips, 240 arm haulers, 70 neck •

Mid AM PT

4 x 25 dips = 100 total
4 x 40 flutter kicks = 160 total
2 x 35 neck = 70 total
4 x 60 arm haulers = 240 total
4 x 10 bodybuilder pushups = 40 total

Everything felt pretty good...the dips made the left forearm sort of tired, and the flutter kicks got pretty hard the last set. Need to start doing flutter kicks more often...they will help with running, too, I think...excited for the run and pyramid workout today! Rain, snow flurries, and 40 degrees? Eff it...nothing can hold me back.

Mid PM Run

Man, the wind from the north was cold! I ran in shorts anyway, though. Most of the time the wind was blocked, as I ran on the train and through the park. Had I ran in the country, the wind would have surely dominated me (the windchill was 25)...need to buy some running pants soon! Running on the trail was cool because there was flooding from the creek and I had to run where the ground was steep and where there were some nice hills (only for about a half mile, though). I'm glad I didn't puss out on this run...it turned out to be quite good!

Mid PM PT Big Pyramid

Big pyramid workout in 37 degrees, rain, and wind. That's real PT right there! It makes you feel SO ALIVE!

2-4-6-8-10-10-8-6-4-2 pullup = 60 total
10-20-30-40-50-50-40-30-20-10 pushup = 300 total
20-40-60-80-100-100-80-60-40-20 situp = 600 total.

Pullups felt GREAT! Probably the easiest pyramid so far for pullups. Pushups were okay...took five second breaks about half way through the set near the top of the pyramid. Abs burned, which was good. Hip flexor tried to cramp up on me at the top, but I said "no way," relaxed, and everything worked out.

I said yesterday that I was going to have the biggest day ever, but I don't know if it was. I was going to go up another level on the pyramid, but wanted to be successful and have perfect execution on every set...so, I didn't go all out today, but it was still a REALLY good workout!

I hope you enjoyed your runs and workouts today...



• Tuesday: 5 miles, 200 abs, 100 pushups, 40 pullups, 45 dips, 100 arm haulers, 40 neck •

Mid PM Run

Got up to run this morning, but it was dreary and cold...took a long bath instead, which was awesome because I had not taken a long bath for a long time (probably about eight months or so).

Took the legs out later in the day...was really motivated, and wore an old Pizza Hut cap. It kept the water out of my eyes and made me feel like Scott Jurek, except that I did not recover with vegan foods. I recovered with no foods, actually...my appetite has been depressed the past few days...maybe I am battling some kind of sickness. Who knows?

Anyway, the run was incredible...there was mud and puddles and all that fun stuff. Plus, it was like a cold soak the whole way. My quads turned a little red because of the cold. That's the way I like it.

I'm liking the cadence right now. It is quick and short, like a dude swinging a machete or something incredible like that. My legs just sort of churn and churn like a butter churn from 1745 that makes the greatest butter ever. Yes, that's what it is like. My cadence. Yes.

I also saw a flock of deer. There were probably seven of them. One got scared and ran back into the trees, while the rest of its family sprinted across the road. I hope that young one found its way back to its flock! It is so sad for the little guy...

Late PM PT

2 x 50 arm hauler = 100 total arm haulers
1 x 40 neck both sides = 40 both sides
3 x 15 dips = 45 total dips
10 x 10 pushup variations = 100 total
10 x 20 abs = 200 total
4 x 10 pullups = 40 total

Today was kept low intensity and low reps...tomorrow is going to be a big pyramid day plus extras...it will probably be the most intense day of PT ever for me...bring it on!



• Monday: 5 miles, 450 abs, 240 pushups, 61 pullups, 75 dips, 170 arm haulers •

Early AM Run

About ten seconds into the run, I ditched the shirt because it was hot. But then in the country, the wind was blowing like crazy...plus most of the corn is harvested...so much of the run was quite chilly! Kept a fast cadence and just relaxed. Did some pushups before, half way, and after the run.

Early AM PT

• 3 x 80 pushups = 240
• 30 x all abs = 270, then 20 x all abs = 180...450 total
• 2 x 85 arm haulers = 170 total

The first set of abs burned a lot, so I cut back to 20 the second set...actually, they felt better the second time around...maybe I should have just done the full 30 of each. The pushups made the shoulders burn...its strange how I can do 600 in one workout and not feel a thing, but doing 80 in a set makes my shoulders feel like they are on fire. Arm haulers went really good...REALLY good...only felt like I did 2 x 40.

Late AM PT

• 5 x 15 dips = 75 total

Late PM PT

• 5 sets max pullups: 25, 10, 8, 8, 10 = 61 total. Would have called it a pullup PR, but the form was questionable on about three pullups...will have proper execution next week and will call it a PR then!