Friday - Mar. 30

Spin Bike
 - 30 minutes
 - aveHR 117
 - maxHR 135

Thursday - Mar. 29

Pool Swim
 - Wooster HS, last swim here.  Pool renovations begin this weekend.
 - 50-100-150-200-250-250-200-150-100-50 yds. on 6-7 breathes rest
 - 50 yds. breathing ladder - strokes per breath - 3, 4, 5, 5, 5 on full recovery
 - no toys today
 - 1750 yds total
 - 41:21

After Work.....

Trail Run w/ vertical runner group
 - 5.07 miles
 - 59:38
 - 11:45 pace
 - 1101 ft. of elevation
 - aveHR 148
 - maxHR 166
 - wore my swimrun wetsuit for the first time.  We have the Zone3 Versa and I was pleasantly surprised how nice it was to run in.  I did feel tightness in the chest and with breathing at first, but opening up the front zipper half way solved that problem.  I wore the removeable arm sleeves for most of the run and lowered them for a short portion just to familiarize myself with rolling them down and back up again while on the run, no problems there.  Temperatures were in the mid-40s and it was raining the entire time so I can't really comment on overheating other than in these conditions I was perfectly comfortable.  Zero chafing was experienced over the 5 miles, but on race day I will still BodyGlide my typical areas of my neck and underarms. 

Wednesday - Mar. 28

Jump Rope double under practice - 3 minutes
 - 5 jumps best continuous series

 -Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 2x 225, 245#
 3+ @ 260# x 3

 -Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 2x 315, 340#
 3+ @ 365# x 6

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10

Tuesday - Mar. 27

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (340# max)
 10x 135#
 5x 185, 225#
 2x 255, 280#
 3+ @ 305# x 6

Pistol (r/l)
 5x 18, 16, 14, 14, 14"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Seated Calf Raise
 6x 45, 80, 105, 115, 125#

Pool Swim
 - Wooster HS
 - 44:50 continuous swim w/ paddles and pull buoy
 - watch had me at 1925 yds.

Lunch.....

Spin bike
 - 45 minutes
 - aveHR 132
 - maxHR 144

Sunday - Mar. 25

Trail Run
 - Mohican State Park
 - 15.01 miles
 - 2:42:09
 - 10:48 pace
 - 1487 ft. of elevation
 - aveHR 147
 - maxHR 161

Coming back and trail running this distance after a hard bike ride had me nervous but with the SilverKing in Leadville, CO hanging over my head for this summer I wished to see how my body responded.  Overall, very happy.  The majority of my soreness was in my lats and back, which is typical of early season outdoor riding, you just don't use those muscle on the indoor trainer or spin bike.  My heart rate performance continues to impress me and I am consistently staying 100% aerobic during my efforts which I feel is lending to my recovery for back-to-back efforts.

Structurally, my feet and ankle are holding up way better than they did initially the last 2 years.  My new problem area is the inside of my left knee.  Once warmed up and loose, it feels great.  If I sit for too long or do not stretch and foam roll regularly then it is the quite painful and miserable.  Always something, but continuing to dial in the body for the better.

Saturday - Mar. 24

Gravel Road Ride w/ group
 - from Millersburg
 - 47.28 miles
 - 3:44:09
 - 12.7 aveMPH
 - 4632 ft. of elevation
 - aveHR 138
 - maxHR 169

Lots of mud and lots of climbing which was needed with my upcoming summer goals.  Very happy that I am capable of this type of early season ride.  It was challenging but possible and I hung with a midlevel pack of 6-7 riders.

Friday - Mar. 23

Pool Swim
 - Wooster HS
 - 650yds w/ pull buoy, no hand paddles
 - 500yds no toys
 - 23:16 in the water
 - short swim today, but maximizing my pool time since the pool will be closing March 30 for renovations and the outdoor pools don't open until Memorial Day weekend.

Thursday - Mar. 22

Pool Swim
 - Wooster HS
 - 20x 100yds. on 8 breathes rest
 - no toys today

Lunch....

After Work....

Trail Run w/ Kilo
 - 5.03 miles
 - 47:29
 - 9:26 pace
 - ft. of elevation
 - aveHR 151
 - maxHR 166

Wednesday - Mar. 21

Jump Rope double under practice - 3 minutes
 - 10 jumps best continuous series, lots of 6's

Bench and DL done on the same 3:00 minute timer
 -Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 2x 225#
 5x3 @ 240# x 5 last

 -Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 2x 315#
 5x3 @ 335# x 8 last

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10

Clients, Lunch, Client....

Renegade Row @32kg x10(r/l)

Spin Bike
 - 45 minutes
 - aveHR 130
 - maxHR 149

Tuesday - Mar. 20

Dynamic Warm-up / Jump Rope 2 minutes

Hurdle Jumps
 - 6" x 6
 - straight / lateral / straight x 6 each

Squat (340# max)
 10x 135#
 5x 185, 225#
 3x 255#
 5x3 @ 280# x 7 last on 3:00 timer

Pistol (r/l)
 5x 18, 16, 14, 11, 11"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Seated Calf Raise
 6x 45, 80, 105, 115, 125#

Pool Swim
 - Wooster HS
 - 45:32
 - 1800 yds.
 - pull buoy and paddles, smooth and relaxed

Monday - Mar. 19

KB Swing/Clean/Jerk
 - 2 minutes @ 12, 16, 20kg
 - 4 rpm

Main Set
 - 10 minutes @ 24kg
 - 4 rpm

Client....

KB Snatch
 - 2 minutes @ 20kg, 20 rpm

Main Set
 - 10 minutes, switch arms every minute
 - 24kg @ 20 rpm

Clients, Lunch, Clients....

After Work.....

Road Run
 - 5.11 miles
 - 42:14
 - 241 ft. of elevation
 - 8:16 pace
 - aveHR 146
 - maxHR 157

Sunday - Mar. 18

Road Ride w/ Josie first hour
 - 31.82 miles
 - 1:58:37
 - 1648 ft. of elevation
 - ave speed; 13.3mph w/ Josie and 18.7mph solo
 - aveHR 115 and 144
 - maxHR 145 and 170

- Josie quickly realized she was more sick than she wanted to be and cut-back home early.

Friday - Mar. 16

Dynamic Warm-up / Jump Rope 2 minutes

Crossfit Open workout 18.4

9 minute time cap - not even close to worrying about this.  handstand pushups were a no go.
 - 21 deadlifts @ 225#
 - 21 handstand pushups - hahahaha, did one and a bunch of negatives
 - 15 deadlifts @ 225#
 - 15 handstand pushups - did 1 rep
 - 9 deadlifts @ 225#
 - 9 handstand pushups - did 1 rep
 - the workout continues w/ 315# deadlifts and handstand walks but this wasn't even a consideration at the beginning.
 - that was pretty much a complete fail. Oh well, guess I'm not a crossfitter.  Kipping was allowed on the handstands but that is useless to me.

Abs x1
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - russian twist 8kg x20 (r/l)
 - plank - 60sec.

Thursday - Mar. 15

Pool Swim
 - Wooster HS
 - 50:50 continuous swim w/ pull buoy and paddles
 - 2500yds.
 - smooth, mindless and relaxed

After Work......

Trail run w/ Vertical Runner group
 - Wooster Memorial Park
 - 6.73 miles
 - 1:09:46
 - 10:22 pace
 - 833 ft. of elevation
 - aveHR 148
 - maxHR 169

Wednesday - Mar. 14

Jump Rope double under practice - 3 minutes
 - 10 jumps best continuous series, lots of 6's

Bench and DL done on the same 3:00 minute timer
 -Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 7x3 @ 220# x 8 last

 -Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 7x3 @ 305# x 10 last

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Clients.....

Hanging Toes-to-Bar
 4x 12

Pushup 2x20

Tuesday - Mar. 13

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (340# max)
 10x 135#
 5x 185, 225#
 7x3 @ 255# x 8 last on 3:00 timer

Pistol (r/l)
 5x 18, 16, 14, 11, 11"

Glute-Ham Raise
 x5, 5, 5 - hands assisted

Leg Blaster x1

Seated Calf Raise
 6x 45, 80, 105, 115, 125#

Pool Swim
 - Wooster HS
 - 150yds warm-up
 - 5 x 50yds. sprint-ish on 1:30
 - 6 x 100yds on 3:00
 - 1000yds. total
 - hard to find the motivation to jump in the water today but glad that I went.  Was able to discover some of the high elbow catch technique today, so that was nice.

Monday - Mar. 12

KB LongCycle
 - warm-up
 - 2 minutes @ 10 rpm
 - 12, 16, 20kg

Main Set
 - 1 minute @ 24kg - 10 rpm
 - Sales guy walked in

 - 3 minutes @ 24kg - 10 rpm

KB Snatch
 - 10 minutes, switch arms every minute
 - 24kg @ 20 rpm

Lunch, Clients......

Crossfit Open 18.3
 - 100 jump rope double-unders
 - 20 overhead squat @ 115#
 - 100 double-unders
 - 12 ring muscle-ups
 - 100 double-unders
 - 20 db snatch @ 50#
 - 100 double-unders
 - 12 bar muscle-ups

Time cap of 14 minutes; I had completed up to 8 ring muscles, but then finished the remaining reps of everything.  I'm sure some top guys would finish this and then begin a second round.  I'd need to work on my double-unders more and learn how to kip (not on my list).

Saturday - Marc. 10

Trail Run w/ Josie and pups
 - Mohican State Park
 - 5.12 miles
 - 1:01:03
 - 11:55 pace
 - 588 ft. of elevation
 - aveHR 135
 - maxHR 154

Friday - Mar. 9

Spin Bike
 - 60 minutes
 - aveHR 114
 - maxHR 137

KB LongCycle
 - Warm-up
 - 2 minutes
 - 12kg @ 10 rpm

Main Set
 - 10 minutes
 - 16kg
 - 10 rpm
 - stupid smooth and comfortable

Clients....

Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm

Thursday - Mar. 8

Pool Swim
 - 44:40
 - 2100yds continuous swim
 - pull buoy and hand paddles
 - nice, relaxed and mindless swimming for 45 minutes

After Work.....

Trail Run
 - Wooster Memorial Park
 - 4.92 miles
 - 52:15
 - 10:37 pace
 - 470 ft. of elevation
 - aveHR 144
 - maxHR 165
 - calf muscles are definitely still fatigued from the 50k.  Happy that I even feel like running again and that 4.9 miles was rather smooth.  Last year I was still very much in pain, especially the feet, and did not run again until the end of the month.  So that is an improvement.

Wednesday - Mar. 7

Dynamic Warm-up / Jump Rope 2 minutes

Squat (max 340#)
10x 135#
3x 6 @ 185#

Crossfit open workout 18.2
12 minutes
A) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
 - DB Squat @ 50#
 - Burpee Jump Over Bar
 - time remaining: 2:43
B) if time remains, work up to 1RM
 - barbell clean
 - 60, 80, 100, 110kg

Part (A) was definitely more fatiguing than I anticipated and would have liked more time for the cleans.  Regardless, 115-120 was where I was projecting my max to be.  Still feeling the weekend, but happy that something like this is possible 4 days post-50k along with exercises I no longer regularly train.

Client, Lunch, Clients.....

Spin Bike
 - 60 minutes
 - aveHR 125
 - maxHR 144

Tuesday - Mar. 6

De-Load Week... Again

Dynamic Warm-up / Jump Rope 2 minutes

Bench Press (290# max)
 10x 135#
 3x6 @ 175# (60%)

Deadlift (405# max)
 10x 135#
 5x 185#
 3x 6 @ 225# (55%)

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x2

Pullups - 1x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Client....

Pool Swim
 - 20x 100yds. on 8 breathes rest
 - pull buoy and hand paddles for all of it.

Lunch, Clients....

Monday - Mar. 5

Stretch / Foam Roller

Spin Bike
 - 45 minutes
 - aveHR 109
 - maxHR 120

Stretch / Foam Roller

Saturday - Mar. 3

Super Bull Trail Championships 50k
 - 31 miles
 - 6:10:39
 - 12:10 pace
 - 4073 ft. of elevation
 - aveHR 151
 - maxHR 170

This was a 43 minute improvement over last year, but more importantly, I felt much stronger throughout the entirety of the race.  Last year I needed to walk/hike the final 8 miles because of fatigue and pain.  This year I was able to continue jogging and even finished strong.  I was still fatigued, but no pain and will be able to run again this coming weekend as warranted.