Daily Journal: 2009

Monday, November 2, 2009

S&C Week 2 - Session 1

I'm committing to November as the month were consistency rules!

Date\Time: 11/01, 1:00 PM

Warm Up

Foam Roller

5 Minutes on the C2 Rower

Squats - 155

45 x 8

95 x 5

115 x 5

135 x 5

155 x 5 x 3

Press - 95

45 x 8
65 x 8
85 x 5
95 x 5 x 3

Deadlift - 195

135 x 8
185 x 5
195 x 5 x 3
135 x 8
155 x 8

Cool Down

Samson Stretch

Pigeon Pose

Another discouraging run to say the least. I went out there after not running for over a week with the plan to do 2 loops of the outer resevoir. I managed to complete 1 and 1/2 loops before my knee became a problem. Going to keep at it for the next two weeks with lots of foam rolling and stick to the strength training. The 5K cross country championships are on the 15th I want to definitely run hard that day.

Warm Up

Foam rolling x 3

Timed\Monitored Run

Date\Time: 10-31-09, 10:00 AM

Time: 25:53

Distance: unknown

Avg HR: 164

S&C Week 1 - Session 2

I havent worked out since the 20th. Work has been really busy and i cant seem to get going. I barely dragged my ass into the gym today and wasnt feeling it at all so I dropped the weight.

Date\Time: 10-25-2009, 1:00 PM

Warm Up

Foam rolling

C2 Rover - 5 minutes for 970 meters

Squats - 145

45 x 10 x 2

95 x 8

135 x 5

145 x 5 x 3

Press

45 x 8 x 2

65 x 8

75 x 5

95 x 5 x 2

DL - 185

135 x 8

155 x 8

185 x 5 x 3

Static Stretching

Tuesday, October 20, 2009

S&C Week 1 - Session 1

This is the first workout based on my 1RM testing perfomed 2 days ago. Because I'm alternating between the press and bench I tested for my 1RM on the bench today.

Date\Time: 10-20-2009, 6:00 PM

Warm Up

Foam rolling

C2 Rover - 5 minutes for 1160 meters

Squats - 160

45 x 8 x 2

95 x 8

135 x 5

160 x 5 x 3

Bench Press

WU Sets

45 x 10

135 x 5

145 x 3

165 x 2

175 x 1

185 x 1 ** 1 RM MAX **

DL - 200

135 x 8

155 x 5

185 x 5

200 x 5 x 3

Roman Chair Situps 8 x 2

Back Extensions 8 x 2

Static Stretching

Monday, October 19, 2009

Run Week 2 - Session 1

I changed things up for week 2. I decided to do two timed loops of the upper reservoir. I started my run from home and ran to engineers gate to meet up with Jack which added an additional 10 minutes of running which was more then I had planned. I wanted to increase the time running by 10% for week 2 which I obviously ignored and I felt it. My left knee started acting up on me, I sort of knew it was going to happen. This thing just wont go away! I'm really hoping the squats and DL's for the next month really help the situation, only time will tell.

Warm Up

Foam rolling x 3

10 minute run

Timed\Monitored Run

Date\Time: 10-18-09, 6:30 PM

Time: 29:26

Distance: 3.15 Miles

Pace: 9:20

Avg HR: 154

Sunday, October 18, 2009

S&C Week 1 - 1 RM Max Test

Date\Time: 10-18-09, 1:00 PM

After a failed attempt to get back in the gym over a month ago I urged myself to get in there and actually test my 1 RM for the Squat, Press and DL. If I was going to measure results properly and accurately testing the 1 RM max is a must. What motivated me to do so was reading the Underground Secrets To Faster Running. I'm not going to get into all the details but a case study on a football player that needed to bench 225 x 20 in 3 weeks when he could only do 3 reps got me thinking that paying attention to % of 1 RM was important to improving strength. Here are the results of my testing:

Warm Up

Foam rolling

C2 Rover - 5 minutes for 1150 meters

Squats

45 x 8

95 x 8

135 x 3

155 x 2

175 x 1

185 x 1

195 x 1 ** 1 RM MAX **

Press

45 x 8 x 2

65 x 5

75 x 3

95 x 2

105 x 1

115 x 1

120 x 1 ** 1 RM MAX **

135 x 5 x 2

155 x 5

185 x 2

205 x 1

225 x 1

245 x 1 ** 1 RM MAX **

Run Week 1 - Session 3

Ran the same route as I did on the 12th. Still going to fast based on HR.

Time: 28:56

Date\Time: 10-17-09, 11:00 AM

Avg HR: 163

Monday, October 12, 2009

Run Week 1 - Session 2

Ran the same route as I did on the 10th. According to my HR I ran a little harder and the time showed. At times I had to tell myself to slow down.

Time: 29:10

Date\Time: 10-12-09, 11:00 AM

Avg HR: 160

Run Week 1 - Session 1

I've decided to start running the bridal path from 90th st on the west side to the furthest point south and back. I think its roughly 3 miles but I will get an accurate distance once I setup my polar GPS.

Date\Time: 10-10-09, 10:00 AM

I ran the route today in 30:10

Avg HR: 151

Wednesday, September 16, 2009

S&C Week 1 - Session 2

Date\Time: 09/14/09, 5:30 PM

Warm Up

Joint Mobility

5 Minutes on the C2 Rower

Squats - 125

45 x 8 x 2

65 x 8

95 x 8

125 x 8

Bench Press - 135

45 x 8
95 x 8
115 x 8
135 x 8

Deadlift - 155

45 x 8
95 x 8
135 x 8
155 x 8

Cool Down

Samson Stretch

Pigeon Pose

Back Bridge x 2

Monday, September 14, 2009

River Road Intervals

Date\Time: 09/13/09 - 9:00 AM

Rode River Road today with Michele and Jose. The ride up to River Road was at a slow to moderate pace. I was treating this as the warm up. On River Road I attacked the hills with all I had switching from seated to standing when I felt like it. I didnt wear a HR monitor but I will next time.

Timed Interval, Bottom of main climb to ranger station: 8:15

Saturday, September 12, 2009

S&C Week 1 - Session 1

Date\Time: 09/12/09, 7:00 PM

Warm Up

Joint Mobility

5 Minutes on the C2 Rower

Squats - 115

45 x 8 x 2

65 x 8 x 2

85 x 8

115 x 8

Press - 75

45 x 8 x 2
55 x 8 x 2
65 x 8
75 x 8

Deadlift - 155

45 x 8 x 2
95 x 8 x 2
135 x 8
155 x 8

Cool Down

Samson Stretch

Pigeon Pose

Back Bridge x 2

Tuesday, September 1, 2009

Thats me in the middle with Erwan Le Corre to my right and Steve Maxwell to my left. Two amazing and inspiring individuals!

We ran through this murky muck. Unfortunately the picture doesnt do it justice. If the photographer had just panned further to the right you would see that its a full fledged swamp! I was waste deep after two steps and struggled to get out :) That set the tone for the remainder of our 2 hour 15 minute adventure.