February 8, 2010
1. Long cycle -@16kgs 10:00 50 reps (5rpm)
2. Getups – @20kg 5:00 (switch every rep) 6reps
3. Super plank – 1:00
4. Run – 3.05 road
lots of ice ans snow on the ground and more coming it sounds like – today was a recobery day from running but since I’m note sure what the future holds as far as getting out there I tool it as an “optional” day and did 3 miles. This weel I’ll also try and pick up the long run milage and start building up the second long run as well. So instead of the schedule 10 I’ll shoot for 15+ and 10 on Sunday. That’s the plan at least!
February 2, 2010
North Face Endurance Challenge 50 mile run – I’m in. June 5th and training ramps up (by way of going down slightly) today. Shooting for a 30 mile week and I’ll peak (hopefully) at 75 to 80. Todays stats –
2.75 miles, 32:13:61, 11:44 pace and HR averaged at 120bpm. with 221 calories burned. Today was a bonus run – supposed to be rest but as long as I feel strong I’ll throw in some extra!
January 30, 2010
MAF test yesterday – 1.00 mile in 10:01 Average heart rate 134. I’ll test again in another two weeks I think. Pure strength protcol for as long as I can take it without the kettlebells! Although I am enjoying the deadlifts and presses. Hopefully this will speed the base building process as it’s less stressful and the heart rate doesn’t go as high or at least not for that long.
1. Run – trail 8.0
2. Trap bar Deadlift -@185lbs 2×5
3. Military press/pullups(2×6) -@85lbsx5 75×5
4. Sun salutation – x2
Haven’t really deadlifted much with the trap bar before and haven’t deadlifted at all for 2-3 years so I’m taking it nice, light and easy. Training for running – it’s always been the opposite for me for years – using ruunning as a training tool for another pursuit. Don’t need to lift too heavy for running – and as soon as I’m satisfied that I have a decent base I’ll begin long cycle again – although I’m thinking every 10-12 workouts taking an easy week and using long cycle with the 16’s as recovery.
Was going to go for a long run – and may still do so tomorrow but I had a hard time getting my head into the game today. I relized that I have 5 months to build up my milage on a already solid base and if I push to hard now there’ll be nothing left when I need to push later.
January 27, 2010
Friday I think I’ll do the MAP test – which is running a mile (or other distance) at the Maximum Effecient Pace – this way the test can be performed every 3 weeks or so and progress can be measured. The should be a noticable increase in the speed in which this distance is covered while the HR remains the same. When progress is no longer being made – it is time to add in some limited speed work to the mix and in my case it will mark when iit’s time to add in the heavier kettlebells again.
Thanks for reading!
January 27, 2010
1. Long cycle -@20kgs 6:00 24reps (4rpm)
2. Pullups/alternating med ball pushups – 2×10/10 (med grip)
3. Windmills –@16kgs 2×3
4. Plank -1:00
5. Eight pieces of Brocade
6. Run – trail 5.24
yoga and foam roller later
Some Vitals –
ave HR 128
Same course as yesterday – faster. Heart rate still below my MEP.
January 26, 2010
1. Long cycle -@20kgs 5:00 20reps (4rpm)
2. Pushups – 2×30
3. Get ups -@16kg 5:00 (switch every 1:00)
4. Close grip chins -2×10
5. Run – trail 5.18
Sun salutation later
Some stats for the day –
129 average HR
136 highest HR
125-135 seems like the most doable range for my hear rate without feeling like I’m working harder than I want to to keep it there. I’ll leave my range the same so if I hit 140 on the hills I won’t feel like I cheated the low heart training – but I’ll try to keep it within the above mentioned range or lower (110-125) for revery rand “sight seeing” runs!