Monday -
No Morning Run.
Afternoon Workout:
Warm-up: 2mins on hand bike.
Pull-ups (17 reps), Push-ups (70 reps), Jump Rope (7min)
Pull-ups (16 reps), Push-ups (60 reps), Jump Rope (6min)
Pull-ups (15 reps), Push-ups (50 reps), Jump Rope (5min)
Pull-ups (14 reps), Push-ups (40 reps), Jump Rope (4min)
Pull-ups (13 reps), Push-ups (30 reps), Jump Rope (3min)
Pull-ups (12 reps), Push-ups (20 reps), Jump Rope (2min)
Perform each exercise one after another, no rest.
Tuesday -
After last weeks training I really needed to get my head right. I originally had Hill Repeats planned for this morning but my legs were just not feeling right. So I spoke with Coach Barrett Monday night and discussed an alternative workout and so I headed out to the track at meet with my Rockwall Running Club (RRC) buds. Today we were running 12x400m w/ 400m recovery. This would be a controlled effort so the plan was to hit 85 secs on each 400m. My times were consistent (86, 87, 86, 87, 86, 84, 84, 83, 85, 85, 85, 84) which I couldn't have been happier with due to last weeks training. Ran in Skechers GoMeb.
Afternoon workout:
Warm-up: 1x single leg dead lifts (10 reps)
Tri-sets (5 Sets)
Double Leg Press (20 Reps), Farmers Walk (50 yds. -70lbs), Squat (15 reps)
After you complete the Tr-set, rest for 30sec-1min then move continue on until 5 sets are complete.
Tri-Set (5 sets)
Stiff-leg dead lifts (15 reps), plyo-jump lunges (20 total, 10ea. leg), Hamstring Curls on Swiss Ball (20 reps)
After you complete the Tr-set, rest for 30sec-1min then move continue on until 5 sets are complete.
Finisher: 12mins of pure awesomeness!!!
20sec of Bicycle Crunches/10sec rest/20sec of leg lifts/10sec rest/20sec of straight leg cross crunch/10sec rest
Continue the above sequence for 12mins total for a great ab w/o.
Wednesday -
Oh My!!! Today was a humid morning. I headed out to the RRC and met up with my buds Barron, Jim, Carrie, Tiffany, Brain and Momma Jo ;) for an easy 10miler. Legs felt pretty good even after yesterdays workouts but became difficult when approaching miles 6-10. Legs felt like lead! Nonetheless, kept pushing thorough and finished a warm, humid, soaking wet 10 miler. I am so appreciative of Carrie, Tiff and Momma Jo pulling me the last few miles. We all were a little sore today. Ran in my Altra Provisions.
Texas State Fair Day!!!
No Morning Run.
Afternoon Workout:
Warm-up: 2mins on hand bike.
Pull-ups (17 reps), Push-ups (70 reps), Jump Rope (7min)
Pull-ups (16 reps), Push-ups (60 reps), Jump Rope (6min)
Pull-ups (15 reps), Push-ups (50 reps), Jump Rope (5min)
Pull-ups (14 reps), Push-ups (40 reps), Jump Rope (4min)
Pull-ups (13 reps), Push-ups (30 reps), Jump Rope (3min)
Pull-ups (12 reps), Push-ups (20 reps), Jump Rope (2min)
Perform each exercise one after another, no rest.
Tuesday -
After last weeks training I really needed to get my head right. I originally had Hill Repeats planned for this morning but my legs were just not feeling right. So I spoke with Coach Barrett Monday night and discussed an alternative workout and so I headed out to the track at meet with my Rockwall Running Club (RRC) buds. Today we were running 12x400m w/ 400m recovery. This would be a controlled effort so the plan was to hit 85 secs on each 400m. My times were consistent (86, 87, 86, 87, 86, 84, 84, 83, 85, 85, 85, 84) which I couldn't have been happier with due to last weeks training. Ran in Skechers GoMeb.
Afternoon workout:
Warm-up: 1x single leg dead lifts (10 reps)
Tri-sets (5 Sets)
Double Leg Press (20 Reps), Farmers Walk (50 yds. -70lbs), Squat (15 reps)
After you complete the Tr-set, rest for 30sec-1min then move continue on until 5 sets are complete.
Tri-Set (5 sets)
Stiff-leg dead lifts (15 reps), plyo-jump lunges (20 total, 10ea. leg), Hamstring Curls on Swiss Ball (20 reps)
After you complete the Tr-set, rest for 30sec-1min then move continue on until 5 sets are complete.
Finisher: 12mins of pure awesomeness!!!
20sec of Bicycle Crunches/10sec rest/20sec of leg lifts/10sec rest/20sec of straight leg cross crunch/10sec rest
Continue the above sequence for 12mins total for a great ab w/o.
Wednesday -
Oh My!!! Today was a humid morning. I headed out to the RRC and met up with my buds Barron, Jim, Carrie, Tiffany, Brain and Momma Jo ;) for an easy 10miler. Legs felt pretty good even after yesterdays workouts but became difficult when approaching miles 6-10. Legs felt like lead! Nonetheless, kept pushing thorough and finished a warm, humid, soaking wet 10 miler. I am so appreciative of Carrie, Tiff and Momma Jo pulling me the last few miles. We all were a little sore today. Ran in my Altra Provisions.
Texas State Fair Day!!!
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The Texas State Fair is the one time a year that I actually look forward to trying fried food. This year we tried, Fried Thanksgiving, Fried Cuban Roll, Fried Meat Loaf, Fried Millionaire Pie, Fired Nutella and one of the staples of the State Fair...Fletcher's Corn Dogs.
My family shares one order of each of these fried foods that way we just sample rather then indulge in a cardiac arrest meal. Also doing it this way, you don't feel bad about throwing it away if you just don't like it (which we do quite frequently). Anyway, we sample the fried foods, pet some animals and watch shows. Walk around a lot and simply have a fun day with the family.
Thursday -
Woke up a tad bit late (0415) probably because my body was in shock of what was digested yesterday. Nonetheless, didn't get to run with my RRC peeps so ran an easy 6 miles in the neighborhood. Ran in Kinvara 3.
Afternoon Workout:
Warm-up: 2min Jump Rope
Tri-Set (5 sets)
Seated Dumbbell (DB) Military Press - 15reps
Wide Grip Straight Bar Pull-Up - 10reps
Standing Push Plate - 15reps
After you complete all three (tri-set) exercises above, rest 30sec then continue with the remaining sets. After 5 sets, rest 1-2mins then move on to the next Tri-Set.
Tri-Set (5 sets)
Body weight (BW) Skull Crusher - 15reps
Seated DB Hammer Curls - 15reps
Close grip push-up - 20reps
After you complete all three (tri-set) exercises above, rest 30sec then continue with the remaining sets.
BW Skull Crushers are performed with your hands on a bench, chair or box and your feet on the floor. Lower your head down past the bench and press your way back up using your triceps. Once it gets difficult, go ahead and drop to your knees and rep out the remaining reps. If you need a more difficult version, place your feet on a bench, chair or box instead of the floor and rep out your set.
After 5 sets, rest 1-2mins then move on to the Finisher.
Finisher: 12mins of ab mayham!!!
20sec of Hallow Rocks/10sec rest/20sec of Toe-touches/10sec rest/20sec of Bicycle crunch/10sec rest
Continue the above sequence for 12mins and your only rest is the 10secs between exercises.
Friday -
Today, I woke up feeling pretty good. My running bud Tiffany came out to my neighborhood to run my workout (2x15min Threshold Run at HMP-MP) which I was very appreciative of. We headed out for our warm-up and talked about the State Fair and what we ate, LOL and discussed the route we will be running a bit. Tiff gave out a chuckle and said, "it's funny that I am giving her directions". She is directionally challenged so I agree it was comical. After our warm-up, we got down to business. The first 15mins was not that bad I ended up running 6:43 for 2.24 miles. Everything was feeling pretty good. We had a 3min recovery period and then ran our second 15min threshold run. Pace was controlled and no real aches and pains beside the working muscles. As we approached the final minutes of our run, the working muscles were screaming and breathing did get a little out of sync (it didn't help the humidity today was hovering around 93%). I finished the second 15min run at 6:51 for2.2 miles.
Tiff and I regrouped and recovered for a bit (We got to see some of our other running buds out on their training run which was a welcomed site) then finished off with our cool-down. I ran in my Mizuno Levitas.
Afternoon workout:
The following circuits are timed, so try and beat your time every set.
Quad-Set: (5 sets) Perform each exercise one after another for one set, rest for 30secs then continue this process for remainder of sets.
Side-to-Side hops - 20reps
Prisoner Jacks - 20reps
Shuffle 20yds - 3x
Jump Rope - 100 revolutions
After completion of 5 sets, rest 2min and move on to next circuit.
Tri-Set: (5 sets) Perform each exercise one after another for one set, rest for 1min then continue this process for remainder of sets.
Row - 2min or 500m (which ever comes first)
Push-ups - 20 reps
Mountain Climbers - 100 reps
After completion of 5 sets, rest 2min and move on to next circuit.
Tri-Set: (5 sets) Perform each exercise one after another for one set, rest for 30sec then continue this process for remainder of sets.
Double leg hops up stairs - 2x (jog back down)
Sprint up stairs (jog back down)
Body Weight Squats - 25 reps
After completion of 5 sets, rest 2min and move on to final circuit.
Tri-Set: (5 sets) Perform each exercise one after another for one set, rest for 30sec then continue this process for remainder of sets.
Toe-touches - 20reps,
Swimmers (Big kicks) - 20reps
BOSU Cross-Crunch - 10reps (10 reps each side for total of 20reps)
Saturday -
Headed over to Cedar Ridge Preserve (CRP) for the Rugged and Raw 10K/20K trail run supporting the Back on My Feet organization that is dedicated to helping disadvantage people get back into a mainstream lifestyle.
I was running the 10K and thank goodness I did! CRP is a difficult course. The steep inclines and rocky terrain were something I was not expecting in the DFW area. WOW!!! This 9mile of trails is definitely one of the hardest trails I have walk/ran in my novice trail running experience. Enough about how in awe I am of this trail, lets get to the race.
I started off with the lead pack of the 10K for about the first 1/2 mile. I was looking to keep a 9:30-10:00 pace on this race (not knowing what I would encounter later on). I realized quickly that the group in front of me was going way faster then I could or wanted to keep up. The first mile I hit 9:15. It wasn't long that I started to regret not wearing a little more protection on my feet as the terrain turned from dirt to rock. I was wearing Merrell Trail Glove 2 and there is no cushion in these bad boys. So I felt every rock, stone, pebble and tree root for he next 4 miles. Ran the second mile in 9:03.
I just hit my groove in the second mile and the nearest person in front of me I could not see and there was no one behind me that I could see either. I was feeling pretty good until I was coming down a stepped embankment which leads you to a bridge crossing. I noticed a couple walking on this bridge and I was trying to figure out how to pass them when a toe grabber got a hold of me on the decline and instead of falling on my face I was able to catch myself with my other leg and in doing so, twisted it pretty good. No sharp pain but it definitely hurt my pace slowed down in the third mile to 10:43. This is the section of CRP that is freakin' hard!!!
The next mile I was climbing what seemed like a vertical wall. My quads and hammies were burning and all I was thinking about is "damn, i love this workout!" At this point I was thinking of what my Ultra Trail runner friend Nick would always mention on my trail runs, "walk the inclines and run the flats/declines" although some of the declines were extremely difficult I did what I could. Next mile I clocked at a blazing 14:30 min pace. I don't remember much of the next two miles as my knee was quite sore, I just wanted to finish :-) but I ended up finishing with a time of 1:08 for the 10K.
At the end of the race, I was hobbling a bit. Checked on my knee and there was some swelling but all in all nothing that a couple of days couldn't fix up. I waited around to see my friend and trainee Samantha come though (she was running the 20K) but I ended up missing her when I went to my truck to put on some warm clothes due to the cold front that came in. I ended up heading on home after about an hour of finishing the race because the knee was throbbing at this point. So I gathered my things, called my wife and headed home. Just so I can mow the yard :-)
Sunday -
No morning run as my knee kept buckling under me. So took it easy and tried to stay off my feet but no such luck. Since it rained yesterday, I had to mow the yard today and that wore me out because of the leg. No biggie though, I at least got a workout in!
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
My family shares one order of each of these fried foods that way we just sample rather then indulge in a cardiac arrest meal. Also doing it this way, you don't feel bad about throwing it away if you just don't like it (which we do quite frequently). Anyway, we sample the fried foods, pet some animals and watch shows. Walk around a lot and simply have a fun day with the family.
Thursday -
Woke up a tad bit late (0415) probably because my body was in shock of what was digested yesterday. Nonetheless, didn't get to run with my RRC peeps so ran an easy 6 miles in the neighborhood. Ran in Kinvara 3.
Afternoon Workout:
Warm-up: 2min Jump Rope
Tri-Set (5 sets)
Seated Dumbbell (DB) Military Press - 15reps
Wide Grip Straight Bar Pull-Up - 10reps
Standing Push Plate - 15reps
After you complete all three (tri-set) exercises above, rest 30sec then continue with the remaining sets. After 5 sets, rest 1-2mins then move on to the next Tri-Set.
Tri-Set (5 sets)
Body weight (BW) Skull Crusher - 15reps
Seated DB Hammer Curls - 15reps
Close grip push-up - 20reps
After you complete all three (tri-set) exercises above, rest 30sec then continue with the remaining sets.
BW Skull Crushers are performed with your hands on a bench, chair or box and your feet on the floor. Lower your head down past the bench and press your way back up using your triceps. Once it gets difficult, go ahead and drop to your knees and rep out the remaining reps. If you need a more difficult version, place your feet on a bench, chair or box instead of the floor and rep out your set.
After 5 sets, rest 1-2mins then move on to the Finisher.
Finisher: 12mins of ab mayham!!!
20sec of Hallow Rocks/10sec rest/20sec of Toe-touches/10sec rest/20sec of Bicycle crunch/10sec rest
Continue the above sequence for 12mins and your only rest is the 10secs between exercises.
Friday -
Today, I woke up feeling pretty good. My running bud Tiffany came out to my neighborhood to run my workout (2x15min Threshold Run at HMP-MP) which I was very appreciative of. We headed out for our warm-up and talked about the State Fair and what we ate, LOL and discussed the route we will be running a bit. Tiff gave out a chuckle and said, "it's funny that I am giving her directions". She is directionally challenged so I agree it was comical. After our warm-up, we got down to business. The first 15mins was not that bad I ended up running 6:43 for 2.24 miles. Everything was feeling pretty good. We had a 3min recovery period and then ran our second 15min threshold run. Pace was controlled and no real aches and pains beside the working muscles. As we approached the final minutes of our run, the working muscles were screaming and breathing did get a little out of sync (it didn't help the humidity today was hovering around 93%). I finished the second 15min run at 6:51 for2.2 miles.
Tiff and I regrouped and recovered for a bit (We got to see some of our other running buds out on their training run which was a welcomed site) then finished off with our cool-down. I ran in my Mizuno Levitas.
Afternoon workout:
The following circuits are timed, so try and beat your time every set.
Quad-Set: (5 sets) Perform each exercise one after another for one set, rest for 30secs then continue this process for remainder of sets.
Side-to-Side hops - 20reps
Prisoner Jacks - 20reps
Shuffle 20yds - 3x
Jump Rope - 100 revolutions
After completion of 5 sets, rest 2min and move on to next circuit.
Tri-Set: (5 sets) Perform each exercise one after another for one set, rest for 1min then continue this process for remainder of sets.
Row - 2min or 500m (which ever comes first)
Push-ups - 20 reps
Mountain Climbers - 100 reps
After completion of 5 sets, rest 2min and move on to next circuit.
Tri-Set: (5 sets) Perform each exercise one after another for one set, rest for 30sec then continue this process for remainder of sets.
Double leg hops up stairs - 2x (jog back down)
Sprint up stairs (jog back down)
Body Weight Squats - 25 reps
After completion of 5 sets, rest 2min and move on to final circuit.
Tri-Set: (5 sets) Perform each exercise one after another for one set, rest for 30sec then continue this process for remainder of sets.
Toe-touches - 20reps,
Swimmers (Big kicks) - 20reps
BOSU Cross-Crunch - 10reps (10 reps each side for total of 20reps)
Saturday -
Headed over to Cedar Ridge Preserve (CRP) for the Rugged and Raw 10K/20K trail run supporting the Back on My Feet organization that is dedicated to helping disadvantage people get back into a mainstream lifestyle.
I was running the 10K and thank goodness I did! CRP is a difficult course. The steep inclines and rocky terrain were something I was not expecting in the DFW area. WOW!!! This 9mile of trails is definitely one of the hardest trails I have walk/ran in my novice trail running experience. Enough about how in awe I am of this trail, lets get to the race.
I started off with the lead pack of the 10K for about the first 1/2 mile. I was looking to keep a 9:30-10:00 pace on this race (not knowing what I would encounter later on). I realized quickly that the group in front of me was going way faster then I could or wanted to keep up. The first mile I hit 9:15. It wasn't long that I started to regret not wearing a little more protection on my feet as the terrain turned from dirt to rock. I was wearing Merrell Trail Glove 2 and there is no cushion in these bad boys. So I felt every rock, stone, pebble and tree root for he next 4 miles. Ran the second mile in 9:03.
I just hit my groove in the second mile and the nearest person in front of me I could not see and there was no one behind me that I could see either. I was feeling pretty good until I was coming down a stepped embankment which leads you to a bridge crossing. I noticed a couple walking on this bridge and I was trying to figure out how to pass them when a toe grabber got a hold of me on the decline and instead of falling on my face I was able to catch myself with my other leg and in doing so, twisted it pretty good. No sharp pain but it definitely hurt my pace slowed down in the third mile to 10:43. This is the section of CRP that is freakin' hard!!!
The next mile I was climbing what seemed like a vertical wall. My quads and hammies were burning and all I was thinking about is "damn, i love this workout!" At this point I was thinking of what my Ultra Trail runner friend Nick would always mention on my trail runs, "walk the inclines and run the flats/declines" although some of the declines were extremely difficult I did what I could. Next mile I clocked at a blazing 14:30 min pace. I don't remember much of the next two miles as my knee was quite sore, I just wanted to finish :-) but I ended up finishing with a time of 1:08 for the 10K.
At the end of the race, I was hobbling a bit. Checked on my knee and there was some swelling but all in all nothing that a couple of days couldn't fix up. I waited around to see my friend and trainee Samantha come though (she was running the 20K) but I ended up missing her when I went to my truck to put on some warm clothes due to the cold front that came in. I ended up heading on home after about an hour of finishing the race because the knee was throbbing at this point. So I gathered my things, called my wife and headed home. Just so I can mow the yard :-)
Sunday -
No morning run as my knee kept buckling under me. So took it easy and tried to stay off my feet but no such luck. Since it rained yesterday, I had to mow the yard today and that wore me out because of the leg. No biggie though, I at least got a workout in!
Kyle
Train Hard = Race Easy, Train Smart = Race Fast ™
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