• 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!
Monday, October 20, 2008
Wednesday, October 15, 2008
100 Mile Training: Week 1 of 19
• Week 1 = 40 miles, 1600 abs, 1280 pushups, 270 pullups, 120 dips, 300 arm haulers, 190 neck •
• Sunday: 10 miles •
Early AM Long Run
Good day to run...felt really good and just enjoyed the morning. Didn't eat soon enough after eating, so now my legs feel sort of blech. Good first week back!
Now it is 11 PM and the quads are not feeling the best. They are not tired, just feel a little sore...I think it is because I did not fuel properly for the first part of day...only ate half a banana before the run, and didn't eat until about two hours after the run...the muscles did not receive what they deserved! Poor things.
Things are going well, I think, and I am getting more excited to run everyday...it is good to have the motivation come back...the reasons for the uplift in spirit come from having made a couple goals:
1) Run long: like as far as I can go before medical personnel force me to stop.
2) Run slow: fast running, once so enjoyable and rewarding to me, is now something that I will only do to get away from rabid pandas...slow is where it's at.
3) Stay injury free: easy runs allow the body to not be stressed too much...it's mostly about eating right and knowing when to take a day off.
4) Experience new things: new places, new people, new strategies to cope with anything thrown at me.
5) Have fun: this is the whole point of running now, just to have a good time.
I hope your plans are going well also...
•Saturday: 10 miles, 600 abs, 600 pushups, 80 pullups, 70 neck •
Early AM PT Supersets
• 20 supersets! = 600 pushups, 600 abs
• 2 x 35 neck both sides = 70 total each side
Was going to do 15 supersets, but felt good so I did a couple more. Haven't done 20 supersets since the spring (and even then I only did 8 or 9 pushups instead of 10). Neck exercises had minimum recover and were back to back, so the last few felt pretty tiring. Will do pullups, dips, and arm haulers throughout the day...
Mid AM Long Run
Nice easy run today...the farthest I've gone in a while. It felt good, too, except that I started feeling weak towards the end. This probably happened because I didn't eat enough food for breakfast...excited for another easy 10 tomorrow.
Late PM PT
• 8 x 10 pullups = 80 total
Did not do dips or arm haulers...I am using the excuse that my stomach wasn't feeling too good...I must have a touch of some kind of sickness.
• Friday: Day off •
Today was a day off from running and pt...although I felt like doing pt...my upper body is not sore at all from yesterday! Planning to do 10 miles Saturday and 10 miles on Sunday, along with a superset on Saturday...
I am glad that I no longer have to go 8:30 to 5:00, Monday to Friday for work. That stuff is pretty rough. I am cutting back to 24 hours a week...just finished training today! The book says it is supposed to be 3 weeks, but I chose to give the extra effort and try to get through it as quickly as possible. Actually, I have been taking calls on my own since Tuesday, so my training pretty much ended on Monday. It took 6 days, compared to the 15 in the book. That's the way to do it. Always exceed the standards...and that's what I always plan to do.
Another thing about today is that I got some new face wash and other stuff for keeping the blemishes under control. Sure, maybe you think I am a pansy for discussing face wash here, but seriously, no one cares if you think I am. I haven't used face wash in probably two years, but then, starting in probably early August, I wanted nice, smooth, and clear skin. So I got some supplies. And now my face is going to be soft. You can caress it if you want, but please, only one at a time.
• Thursday: 5 miles, 550 abs, 330 pushups, 110 pullups, 60 dips, 150 arm haulers, 60 neck •
Mid PM Run
Today's run was nothing spectacular...went out two then turned right for a half mile.
The good news is that yesterday night I was rolling my IT band against a foam roller, and although it was painful, I think it loosened up the muscles a lot...five minutes later when I was moving around, there was a slight *pop* and then I realized that the hip didn't hurt anymore...and during today's run, it felt the best it has in the past two weeks or so...good stuff!
Late PM PT Pyramid
Did not want to do a workout at all, but pushed myself to go outside...glad that I did, too! It's these kinds of days that are most important...it teaches us to push through until we achieve our goal.
Did pyramid 1-10-10-1 1x pullup, 3x pushup, 5x ab
110 pullups
330 pushups
550 abs
Did not feel as though I did 330 pushups...I feel like I could do a lot lot more. Good stuff.
Threw in 2 x 75 arm haulers, which hurt like hell after all the pullups and pushups.
Also did 2 x 30 neck both sides.
And 3 x 20 dips.
• Wednesday: 5 miles •
Late PM Run
Today's run was alright, but not really fun. Half the time I thought some kind of rabid animal would jump out and attack. A rabid panda, perhaps.
Wore some gloves but then my hands became hot. I will save the gloves for when it gets under 40.
Wearing shorts is good. I will wait until it gets below freezing to wear running pants (I will have to wait, because I do not have money to buy any!)
Was going to do PT, but ran out of time...went to work at 8:30 am, then there was a meeting at 5 that lasted until 6:30! I was cooped up in the building for 10 hours! Aarrrgh!
• Tuesday: 5 miles •
Mid PM Run
Good run today...just listened to music and enjoyed the rain!
•Monday: 5 miles, 450 abs, 350 pushups, 80 pullups, 60 dips, 150 arm haulers, 60 neck •
Mid PM Run
Good easy run in the country. Did some pushups every mile. Hip tried to hurt a bit, so I backed off. Need to stretch it out or something.
Mid PM PT
• 2 sets of 30 x all abs = 450 total
• 7 x 50 pushups = 350 total
Abs were challenging, but good. It is good to have it burn.
Late PM PT
• 8 x 10 pullups (2 sets of each) = 80 total
• 3 x 20 dips = 60 total
• 2 x 75 arm haulers = 150 total
• 2 x 30 neck both sides = 60 each
Arm haulers burned...it was awesome. It was good. Pullups did not burn...they just hurt a bit. Took mini breaks after five. It was 43 outside when I did the pullups, and I could see my breath. So magical, it was, hanging from the tree with the moon shining down on me. Dips were okay...arms were just weak. Neck...felt pretty good.
Looking forward to pyramids on Wednesday...bring it on!
• Sunday: 10 miles •
Early AM Long Run
Good day to run...felt really good and just enjoyed the morning. Didn't eat soon enough after eating, so now my legs feel sort of blech. Good first week back!
Now it is 11 PM and the quads are not feeling the best. They are not tired, just feel a little sore...I think it is because I did not fuel properly for the first part of day...only ate half a banana before the run, and didn't eat until about two hours after the run...the muscles did not receive what they deserved! Poor things.
Things are going well, I think, and I am getting more excited to run everyday...it is good to have the motivation come back...the reasons for the uplift in spirit come from having made a couple goals:
1) Run long: like as far as I can go before medical personnel force me to stop.
2) Run slow: fast running, once so enjoyable and rewarding to me, is now something that I will only do to get away from rabid pandas...slow is where it's at.
3) Stay injury free: easy runs allow the body to not be stressed too much...it's mostly about eating right and knowing when to take a day off.
4) Experience new things: new places, new people, new strategies to cope with anything thrown at me.
5) Have fun: this is the whole point of running now, just to have a good time.
I hope your plans are going well also...
•Saturday: 10 miles, 600 abs, 600 pushups, 80 pullups, 70 neck •
Early AM PT Supersets
• 20 supersets! = 600 pushups, 600 abs
• 2 x 35 neck both sides = 70 total each side
Was going to do 15 supersets, but felt good so I did a couple more. Haven't done 20 supersets since the spring (and even then I only did 8 or 9 pushups instead of 10). Neck exercises had minimum recover and were back to back, so the last few felt pretty tiring. Will do pullups, dips, and arm haulers throughout the day...
Mid AM Long Run
Nice easy run today...the farthest I've gone in a while. It felt good, too, except that I started feeling weak towards the end. This probably happened because I didn't eat enough food for breakfast...excited for another easy 10 tomorrow.
Late PM PT
• 8 x 10 pullups = 80 total
Did not do dips or arm haulers...I am using the excuse that my stomach wasn't feeling too good...I must have a touch of some kind of sickness.
• Friday: Day off •
Today was a day off from running and pt...although I felt like doing pt...my upper body is not sore at all from yesterday! Planning to do 10 miles Saturday and 10 miles on Sunday, along with a superset on Saturday...
I am glad that I no longer have to go 8:30 to 5:00, Monday to Friday for work. That stuff is pretty rough. I am cutting back to 24 hours a week...just finished training today! The book says it is supposed to be 3 weeks, but I chose to give the extra effort and try to get through it as quickly as possible. Actually, I have been taking calls on my own since Tuesday, so my training pretty much ended on Monday. It took 6 days, compared to the 15 in the book. That's the way to do it. Always exceed the standards...and that's what I always plan to do.
Another thing about today is that I got some new face wash and other stuff for keeping the blemishes under control. Sure, maybe you think I am a pansy for discussing face wash here, but seriously, no one cares if you think I am. I haven't used face wash in probably two years, but then, starting in probably early August, I wanted nice, smooth, and clear skin. So I got some supplies. And now my face is going to be soft. You can caress it if you want, but please, only one at a time.
• Thursday: 5 miles, 550 abs, 330 pushups, 110 pullups, 60 dips, 150 arm haulers, 60 neck •
Mid PM Run
Today's run was nothing spectacular...went out two then turned right for a half mile.
The good news is that yesterday night I was rolling my IT band against a foam roller, and although it was painful, I think it loosened up the muscles a lot...five minutes later when I was moving around, there was a slight *pop* and then I realized that the hip didn't hurt anymore...and during today's run, it felt the best it has in the past two weeks or so...good stuff!
Late PM PT Pyramid
Did not want to do a workout at all, but pushed myself to go outside...glad that I did, too! It's these kinds of days that are most important...it teaches us to push through until we achieve our goal.
Did pyramid 1-10-10-1 1x pullup, 3x pushup, 5x ab
110 pullups
330 pushups
550 abs
Did not feel as though I did 330 pushups...I feel like I could do a lot lot more. Good stuff.
Threw in 2 x 75 arm haulers, which hurt like hell after all the pullups and pushups.
Also did 2 x 30 neck both sides.
And 3 x 20 dips.
• Wednesday: 5 miles •
Late PM Run
Today's run was alright, but not really fun. Half the time I thought some kind of rabid animal would jump out and attack. A rabid panda, perhaps.
Wore some gloves but then my hands became hot. I will save the gloves for when it gets under 40.
Wearing shorts is good. I will wait until it gets below freezing to wear running pants (I will have to wait, because I do not have money to buy any!)
Was going to do PT, but ran out of time...went to work at 8:30 am, then there was a meeting at 5 that lasted until 6:30! I was cooped up in the building for 10 hours! Aarrrgh!
• Tuesday: 5 miles •
Mid PM Run
Good run today...just listened to music and enjoyed the rain!
•Monday: 5 miles, 450 abs, 350 pushups, 80 pullups, 60 dips, 150 arm haulers, 60 neck •
Mid PM Run
Good easy run in the country. Did some pushups every mile. Hip tried to hurt a bit, so I backed off. Need to stretch it out or something.
Mid PM PT
• 2 sets of 30 x all abs = 450 total
• 7 x 50 pushups = 350 total
Abs were challenging, but good. It is good to have it burn.
Late PM PT
• 8 x 10 pullups (2 sets of each) = 80 total
• 3 x 20 dips = 60 total
• 2 x 75 arm haulers = 150 total
• 2 x 30 neck both sides = 60 each
Arm haulers burned...it was awesome. It was good. Pullups did not burn...they just hurt a bit. Took mini breaks after five. It was 43 outside when I did the pullups, and I could see my breath. So magical, it was, hanging from the tree with the moon shining down on me. Dips were okay...arms were just weak. Neck...felt pretty good.
Looking forward to pyramids on Wednesday...bring it on!
Monday, October 13, 2008
Update!
I haven't blogged in a long time, so I thought I would write now. Also, I read somewhere that you should publicize your goals, so then you will be more likely to succeed. So my goals are:
Run a 100 mile or 50 mile on February 21, 2009. This will be the best way to celebrate my 24th birthday! I will do long runs ever other week, starting at 25, and building to 55. On the weekdays, I will just do easy runs of 5-8 miles. For the actual 100 or 50 miler, I plan to do a run/walk method. Maybe I will run for 20 minutes, then walk for 10, and just do that 40 times. 20 hours would be AWESOME and I think it is do-able.
I want to get sweet scores on a pseudo-Navy SEAL PFT. I want to get to 100 pushups and 115 situps in 2 minutes. For pullups I want to do 26 (two weeks ago I did 23, but maybe the branch helped out...maybe doing them on a bar would be more challenging).
So, those are my goals. I know they are lofty (all of them) but now I am motivated and have something to work towards. Even if I don't completely reach them, it will be worth it just to try.
Below is a training plan I made based on Tim Twietmeyer's low milage, but successful plan (he did win Western States multiple times in the 90s!). Maybe you could use this or adapt it to how you want it to be. The low mileage during the week allows you to train without sacrificing a lot of time...and I'm sure every other weekend you can get out for a long run. Fuck ass!
Also, fuck that shit which is coaches trying to gyp you by charging $150 a month for their advice. Anton became a bad-ass, PFT dominating son of a gun by just relying on his own knowledge and by following a Stew Smith's book. Ben ran 75 miles after running for only a little over a year. Fuck coaches...let's just share our knowledge with each other...and let's make it public...we will offer advice and tips to everyone (plus once we do some sweet things we will have more street credit). Okay that is all for now.
I hope my first installment helps you a bit in your training goals:
Run a 100 mile or 50 mile on February 21, 2009. This will be the best way to celebrate my 24th birthday! I will do long runs ever other week, starting at 25, and building to 55. On the weekdays, I will just do easy runs of 5-8 miles. For the actual 100 or 50 miler, I plan to do a run/walk method. Maybe I will run for 20 minutes, then walk for 10, and just do that 40 times. 20 hours would be AWESOME and I think it is do-able.
I want to get sweet scores on a pseudo-Navy SEAL PFT. I want to get to 100 pushups and 115 situps in 2 minutes. For pullups I want to do 26 (two weeks ago I did 23, but maybe the branch helped out...maybe doing them on a bar would be more challenging).
So, those are my goals. I know they are lofty (all of them) but now I am motivated and have something to work towards. Even if I don't completely reach them, it will be worth it just to try.
Below is a training plan I made based on Tim Twietmeyer's low milage, but successful plan (he did win Western States multiple times in the 90s!). Maybe you could use this or adapt it to how you want it to be. The low mileage during the week allows you to train without sacrificing a lot of time...and I'm sure every other weekend you can get out for a long run. Fuck ass!
Also, fuck that shit which is coaches trying to gyp you by charging $150 a month for their advice. Anton became a bad-ass, PFT dominating son of a gun by just relying on his own knowledge and by following a Stew Smith's book. Ben ran 75 miles after running for only a little over a year. Fuck coaches...let's just share our knowledge with each other...and let's make it public...we will offer advice and tips to everyone (plus once we do some sweet things we will have more street credit). Okay that is all for now.
I hope my first installment helps you a bit in your training goals:
Thursday, May 1, 2008
April 28-May 4
Monday
PM: 8 easy (0:64) w/ Ben after a 500m swim. PT pyramids afterwards. Felt strong!
Tuesday
PM: 7 medium (0:54) w/ Tristan and Ben. 6 miles in 46:15.
Wednesday
PM: 10 workout (1:15). 3x1.5 in 9:41, 9:39, 9:31. Felt alright the first two, awesome the last. Relaxed into the faster pace.
Thursday
AM: 5 easy (0:40)
PM: 5 easy (0:40)
PM: 8 easy (0:64) w/ Ben after a 500m swim. PT pyramids afterwards. Felt strong!
Tuesday
PM: 7 medium (0:54) w/ Tristan and Ben. 6 miles in 46:15.
Wednesday
PM: 10 workout (1:15). 3x1.5 in 9:41, 9:39, 9:31. Felt alright the first two, awesome the last. Relaxed into the faster pace.
Thursday
AM: 5 easy (0:40)
PM: 5 easy (0:40)
Saturday, April 26, 2008
Update
I haven't blogged in a while, but I need to get back into it. So here it is.
This past week was good for running...I am pretty much back in the game after taking some time off to recover from some tendonitis that developed after a 50 mile run.
Monday: day off
Tuesday: easy five miles
Wednesday: 9 total miles, 2.5@7:00, 2@6:45, 1@5:50...glad to get some fast ones in...good for building back the confidence.
Thursday: 15 miles easy in the morning with Ben...down 48th to Highway 2, then to Rock Island and back. Felt pretty good...except for feeling like crap 10 miles in...the last mile sort of sucked because I was hungry for pancakes and thirsty for gatorade.
Friday: day off. My right hamstring is a bit sore...maybe the 15 miles a day after a workout was not such a good idea. Hopefully tomorrow it will feel better!
Saturday: the weather sucks, so I am going to take today off too...plus, my hamstring is still a bit sore...need massage and a lot of stretching.
This past week was good for running...I am pretty much back in the game after taking some time off to recover from some tendonitis that developed after a 50 mile run.
Monday: day off
Tuesday: easy five miles
Wednesday: 9 total miles, 2.5@7:00, 2@6:45, 1@5:50...glad to get some fast ones in...good for building back the confidence.
Thursday: 15 miles easy in the morning with Ben...down 48th to Highway 2, then to Rock Island and back. Felt pretty good...except for feeling like crap 10 miles in...the last mile sort of sucked because I was hungry for pancakes and thirsty for gatorade.
Friday: day off. My right hamstring is a bit sore...maybe the 15 miles a day after a workout was not such a good idea. Hopefully tomorrow it will feel better!
Saturday: the weather sucks, so I am going to take today off too...plus, my hamstring is still a bit sore...need massage and a lot of stretching.
Sunday, August 12, 2007
Week 32
Left knee was still a bit sore, so I decided to take some time off...ran 2 on Wednesday, 4 on Thursday, and then rested the rest of the week.
Did 20 supersets on Monday (600 total abs, about 450 pushups, then some dips and pullups). On Thursday, did pyramid up to 10 and back down, only 60% of pullups. 100 dips, 100 flutter kicks, leg levers, 40 neck exercises. On Saturday, did pyramid again, but finished everything! 100 total pullups, 200 pushups, 300 abs. 100 leg levers, 100 flutter kicks, 40 neck exercises, 60 dips.
Did 20 supersets on Monday (600 total abs, about 450 pushups, then some dips and pullups). On Thursday, did pyramid up to 10 and back down, only 60% of pullups. 100 dips, 100 flutter kicks, leg levers, 40 neck exercises. On Saturday, did pyramid again, but finished everything! 100 total pullups, 200 pushups, 300 abs. 100 leg levers, 100 flutter kicks, 40 neck exercises, 60 dips.
Friday, August 3, 2007
Week 31
Saturday, August 4
43 miles! Longest run ever! Felt pretty good the entire time, other than the fact that my left knee began to hurt the last 12 miles...didn't hit the wall at all, felt like going 50, but decided not to because of the left knee. Took cold soak, iced the knee a lot. Started run at 5 am, finished around 11:40...six hours of sleep the night before, did not need to take nap at all on Saturday; felt great!
Friday, August 3
Day off...preparing for tomorrow's long run of 30-40 miles. Ate a lot of food. It was good.
Thursday, August 2
12 miles easy to Oak Lake...felt awesome! Swam 1000 m easy in the afternoon. Felt incredibly good on the run...my body is well recovered from last Saturday's 28 miler.
Wednesday, August 1
Got up early and ran 7 before work, ran 5 at 4 pm, and then did swim PT...completed all pushups in this workout! Hooray! Total swim 1000 m.
Tuesday, July 31
PFT...swam sidestroke for maybe about 300 m...76 pushups, 92 situps, 10 "pullups"...need to not kick so much...did not do timed run, easy mile...total miles for today = 8.
Monday, July 30
12 on Murdoch...felt pretty good...shorts were ripped and flapping around like a loincloth...legs started to feel sort of sluggish at around mile 9.
43 miles! Longest run ever! Felt pretty good the entire time, other than the fact that my left knee began to hurt the last 12 miles...didn't hit the wall at all, felt like going 50, but decided not to because of the left knee. Took cold soak, iced the knee a lot. Started run at 5 am, finished around 11:40...six hours of sleep the night before, did not need to take nap at all on Saturday; felt great!
Friday, August 3
Day off...preparing for tomorrow's long run of 30-40 miles. Ate a lot of food. It was good.
Thursday, August 2
12 miles easy to Oak Lake...felt awesome! Swam 1000 m easy in the afternoon. Felt incredibly good on the run...my body is well recovered from last Saturday's 28 miler.
Wednesday, August 1
Got up early and ran 7 before work, ran 5 at 4 pm, and then did swim PT...completed all pushups in this workout! Hooray! Total swim 1000 m.
Tuesday, July 31
PFT...swam sidestroke for maybe about 300 m...76 pushups, 92 situps, 10 "pullups"...need to not kick so much...did not do timed run, easy mile...total miles for today = 8.
Monday, July 30
12 on Murdoch...felt pretty good...shorts were ripped and flapping around like a loincloth...legs started to feel sort of sluggish at around mile 9.
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