Monday -
After taking yesterday off and hanging with the family, today I woke up and ran in my neighborhood. A nice easy run before waking the kids up before the first day at their respective new schools.
Lunch time workout was pretty simple. Super set - Turkish Get-ups, pullups, mountain climbers and plyo pushups. Followed that up with some core/abs.
Tuesday -
Met up with the Rockwall Running Club (RRC) for track. Today, we're to run 10x400m with 400m recovery. I was to keep a solid pace of 80-85 secs for each 400m. Due to time, I only completed 8x400m but felt controlled the entire workout. Ran 83, 83, 83, 81, 81, 81, 77,82. The 77 I felt really good but I knew I was running out of time, so I gave it solid effort. Ran in my Skechers GoSpeed.
Afternoon workout, I hit legs heavy with some core work. Super set - Single leg press w/ straight leg cross crunch (20sec each side). Super set - Double leg press w/ reverse crunch/pike on swiss ball (45 secs). Assisted Pistol Squats 3x10reps. Super set - Single leg deadlift (w/ kettlebell) w/ rope pull down crunch. Lumber jacks. Super set - Body weight hamstring curl w/ Machine hamstring curl. Super set - Straight leg Bird dog/donkey kicks and Fire Hydrants w/ 10lb ankle weights (3x30sec each)
Wednesday -
Set alarm for 0350 for am early long run with the RRC. I unfortunately was a little late, but the RRC group (which consisted of Tiffany, Carrie, Rebekah, Barron, Jim, Coach Barrett, Fernando and Gregg) was more than accepting of my tardiness. I am rarely late. Anyway, we got in an good easy 10+ miler. I wore the Skechers GoSpeed again, to see how they felt on back to back runs.
Afternoon training session - It hit Bi's/Tri's and Shoulders with core to complete my super sets. (3x12 reps) Neutral Grip Pull-ups/(3x50) Mountain Climbers. (3x8 reps) Rope bicep Curl/(3x20 sec each side) Hollow rock bringing in one leg at a time. (3x8 reps). Standing Dumbbell (DB) Curls/(3x15) Hanging knee ups. (3x10 reps) Skull Crushers/(3x15 reps) close push-ups (elbows next to body). (3x8 reps) DB Military Press/(3x40sec) Hip dips in low plank. (3x8 reps) Arnold Press/(3x20 sec each side) laying leg lifts with rotation hip thrust. Finisher - (3x1min) Hand Bike/(3x15reps)dips/(3x12 reps) 90degree Neutral Pull-ups.
Thursday -
Was hoping to get some miles in last night but that did not occur. Grass had to be cut and I just needed to play ball with my son. This time around, I am really trying not to miss family time especially in these early years of my kids.
So this morning I meet up with the RRC and headed out for 2 miles of Indian runs with the 6:30 min/mile group. This group consisted of Coach B, Barron, Jim and Billy. This was a hard run as I could feel my leg workout from Tuesday. I almost tapped out in the run but we hit our 2 mile marker. Thank goodness!!! I ran in Mizuno EVO Levitas and we actually averaged 6:30 for both miles.
Due to multiple early meetings, I headed to the gym and proceeded with the following HIIT workout. So there was really no recovery but the drive there. The workout had me huffing and puffing but completed all reps.
(4 sets improve on time each set)
100 revolution jump rope, 15xpush-press, 15xpush-ups, 15xprisoner jacks
(4 sets improve on time each set)
10xjump twist, 30xhip dips, 15xtoe-touches, 30xtoe taps
(4 sets improve on time each set)
10xBurbees, 10xsingle legs side bounds, 10x surrenders, Frog jumps 20yrds
(4 sets improve on time each set) - WORST PART OF THIS WORKOUT TODAY!!!!
Single leg hop up one flight of stairs (run back down), bunny hops up single flight of stairs, run up 4 flights of stairs then run back down.
I was hungry after this workout!!!
Friday -
Headed out to the Rockwall Running Club for Friday hills. This morning my legs were a bit heavy from yesterday's HIIT session. Ran an easy two miles then hit 4xhill repeats. The rest of the crew performed 6 to 8 repeats but I wanted to be capable of running this weekend. Ran in my Brooks Cadence
Saturday -
It was a late night last night as the family and I headed out to the final game of the Frisco Rough Riders. It was a fun night just to hang and relax with the family but we didn't get home until late and I was really dehydrated from the Texas heat.
I did take the day off from running but worked on my fence and created a new gate. There was lots of digging, sawing and drilling but that's the type of activities I like to do...real work.
Sunday -
My son had a rough night/morning so I did not get up in time for a long run. So I performed the following workout.
5min jump rope
100 pushups
16x100m sprints (jog back) - got in 3 miles!!!
100 squats
100 donkey kicks w/ elbow to knee cross crunch
100 crunches
100 leg lifts
100 dips (elevate you body by using 2 chairs one for legs the other for hands)
100 walking lunges
100 mountain climbers
100 toe touches
100 ab wheel
Although I did not get in a long run, I did have a good workout which is all I really needed.
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™