Todays workout -
1. Half snatch -@20kg 6:00 55 reps (switch whenever)
2. Torch press -@(2)15lbs 3x5
3. Alternating lunge -1x30
4. Pushups - 122reps@5:00
5. Leg raise -1x20
6. Run - bike path 5.10 (3.05 @7:53 tempo)
~
11 days out from 50 - reduced milage but kept intenisty fairly high. Everything drops back from here on out - need fresh legs and everything else will fall into place. Training is there. All esle is mental.
Tuesday, November 8, 2011
Monday, November 7, 2011
Weekend Training And Today
Great weekend running and training although I skipped the Grapevine 8k (more for mental reasons than physical) and ran 11 on the bike paths Saturday and 9 on the trails Sunday. Both felt light and easy. At this point I'm as ready as I will be for StoneMill 50 in 12 days. Time to rest, run and rest some more.
Here's todays workout -
1. Long cycle -@20kgs 3x1:00
2. Shield cast-@15lb 2x10 (per side)
3. Alternating lunge - 2x20
4. Pullups/pushups -18/62 ( supersetted for 5:00)
5. Fit ball crunch - 1x25
6. Run - bike path 4.03 (Bikilas LS)
Here's todays workout -
1. Long cycle -@20kgs 3x1:00
2. Shield cast-@15lb 2x10 (per side)
3. Alternating lunge - 2x20
4. Pullups/pushups -18/62 ( supersetted for 5:00)
5. Fit ball crunch - 1x25
6. Run - bike path 4.03 (Bikilas LS)
Running Form With Chris McDougall
Here's Chris McDougall (Born to Run...as if you didn't know) teaching a running technique called the Hundred Up. He claims it teaches a full proof way to run, injury free with ese and grace. I see no reason to doubt him. I have done similar drills before with great results and I will add this into my present program. I find that even after years of working on my form I still fall into old habits as I tired and it never hurts to re-enforce proper technique and form. So here it is...amnd thanks Chris!
Wednesday, November 2, 2011
Race Thoughts (Stone Mill 50m) and Training Log
Todays training -
1. Long cycle -@16kgs 3x1:00 (minute rest between sets) 8rpm
2. Swipes -@(2)15lbs 2x10
3. Pushup routine -20/10/10/10 (reg/close/wide/pike)
4. Alternating lunge - 2x10
5. Fit ball crunch - 1x25
6. Run - bike path 5.30 (Bikiilas)
Pm
Run - road/bike path 3.70 (Bikilas)
~
I'm going to try to push for 50 miles this week although I'll be ok with 45+ too. I'm 18 days out from the 50nad starting to think race plans and even what may come after. I'll save the after for another post though. As far as race plans - I would like to break 12 hours by a comfortable margin. What that means I'm not sure yet - except that I doubt I'll push hard for a 10 hour finish. Now if I'm feeling strong and it looks like it may be in reach - well that's another story, We'll see on race day. But for now I just want to run another 50 and have found, enjoy the (long) day and let that time (sorta) fall into it's own groove. I am planning on 15/5 ratio of running and walking with hill walks thrown in wherever they appear - although I do like running hills. 50 miles is a long run so it will be best to curb my enthusiasm for at least a bit. For right now though - I feel redy for whatever the day brings. Stay tuned!
1. Long cycle -@16kgs 3x1:00 (minute rest between sets) 8rpm
2. Swipes -@(2)15lbs 2x10
3. Pushup routine -20/10/10/10 (reg/close/wide/pike)
4. Alternating lunge - 2x10
5. Fit ball crunch - 1x25
6. Run - bike path 5.30 (Bikiilas)
Pm
Run - road/bike path 3.70 (Bikilas)
~
I'm going to try to push for 50 miles this week although I'll be ok with 45+ too. I'm 18 days out from the 50nad starting to think race plans and even what may come after. I'll save the after for another post though. As far as race plans - I would like to break 12 hours by a comfortable margin. What that means I'm not sure yet - except that I doubt I'll push hard for a 10 hour finish. Now if I'm feeling strong and it looks like it may be in reach - well that's another story, We'll see on race day. But for now I just want to run another 50 and have found, enjoy the (long) day and let that time (sorta) fall into it's own groove. I am planning on 15/5 ratio of running and walking with hill walks thrown in wherever they appear - although I do like running hills. 50 miles is a long run so it will be best to curb my enthusiasm for at least a bit. For right now though - I feel redy for whatever the day brings. Stay tuned!
Tuesday, November 1, 2011
Dr. Doug Graham On Nutrition and Recovery
Doug Graham's book 80/10/10 could and should be the modern bible for sports nutrition and recovery as well as a guideline on optimum living and health. Here he is speaking on recovery for the endurance athlete -
Some Training and Some Thoughts
Todays workout -
1. Long cycle -@16kgs 5:00 32 reps
2. Mills-@10lbs 2x15
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. alternating lunges - 1x20
6. Run - bike path 7.0 (5.0@tempo)
I hit the 5 mile mark at39.44 with an average pace of 7:56 - not too far off the pace I would need to qualify for Boston (not yet a goal but the seed has been planted)This was a great tempo run for me but also serves to show me how much farther I have yet to go as far s spped (and distance for that matter) go. It's nice to have a clear path ahead and know it's heading in the right direction (health, longevity, joy and purpose)I wish this for everyone.
1. Long cycle -@16kgs 5:00 32 reps
2. Mills-@10lbs 2x15
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. alternating lunges - 1x20
6. Run - bike path 7.0 (5.0@tempo)
I hit the 5 mile mark at39.44 with an average pace of 7:56 - not too far off the pace I would need to qualify for Boston (not yet a goal but the seed has been planted)This was a great tempo run for me but also serves to show me how much farther I have yet to go as far s spped (and distance for that matter) go. It's nice to have a clear path ahead and know it's heading in the right direction (health, longevity, joy and purpose)I wish this for everyone.
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