Wednesday, July 31, 2019

Wednesday - July 31

Jog
 - 1.06 miles
 - 9:08
 - 8:37 pace
 - 46 ft. of elevation
 - aveHR 136
 - maxHR 149

5 minutes
 - 30x Lateral hops over sandbag (r/l)
 - 15x Sandbag to Shoulder @ 60#

2 minutes rest

5 minutes
 - 5x Sandbag Clean + Press @ 60#
 - 5x Burpee over sandbag - no lifting of bag

Rest 5-8 minutes

3 Rounds - 60sec. each exercise
 - Sandbag Fr. Squat @ 60#
 - Lateral Burpee over bag
 - Sandbag to Shoulder @ 60#
 - Sandbag Thruster @ 60#

Clients....

Jog
 - 1.06 miles
 - 9:14
 - 8:51 pace
 - 46 ft. of elevation
 - aveHR 140
 - maxHR 153

Tuesday - July 30

20 minutes - all w/ 82# sandbag
 - 10x RDL
 - 5x Strict Press
 - 10x Push Press
 - 10x Lateral Lunge (these fired up the legs)
 - 10x Pushup + Lateral Drag

Rest 10 minutes

21 minutes - all w/ 82# sandbag
 - 400m Run - no bag
 - 15x Back Squat
 - 12x Pushup + Lateral Drag
 - 9x Clean
 - 6x Get-Up
 - 3x Burpee

After Work....

Trail Run
 - Wooster Memorial Park
 - 4.13 miles
 - 47:42
 - 11:34 pace
 - 499 ft. of elevation
 - aveHR 149
 - maxHR 170

Monday, July 29, 2019

Monday - July 29

3 Rounds
 - 1.06 mile run (7:46, 7:45, 8:11)
 - 25x hindu squat
 - 15x pushup

4 Rounds
 - 400m run
 - 15x Bear Hug Sandbag Squat @ 82#
 - 12x pullups
 - 9x Sandbag Burpee @ 82#

Clients....

Sunday - July 28

Ruck w/ Andy
 - Mohican State Park
 - 40# ruck
 - 11.17 miles
 - 3:42:19
 - 965 ft. of elevation
 - going to use rucking to help strengthen the feet, hips, ankles and knees for ultra distance events.  The added weight really brings on the lower body feeling of having run 25-30+ miles.  Naturally rucking will only be a small portion of my training compared to actually running, but I feel it has benefit.

Friday - July 26

10 minutes - 112# sandbag
 - 400m run w/ bag
 - 50x situps w/ bag
 - 18x thrusters

60# sandbag
 - 21x thruster
 - 800m run w/o bag
 - 15x thruster
 - 400m run w/o bag
 - 9x thruster
 - 200m run w/o bag

5 Rounds
 - 200m jog w/o bag
 - 10x lunges w/ 112# bag
 - 8x situp w/o bag
 - 6x pushup lateral drag @ 112# bag
 - 4x sandbag clean + push press @ 112# bag

Friday, July 26, 2019

Thursday - July 25

Hindu Squats
  - 3x 25

Lunch, Clients....

4 Rounds - 40sec. Work / 20 sec. Rest each exercise
 - Step Back Lunge + Press @ 60#
 - Sandbag Get-up @ 60#
 - Plank

40-30-20-10
 - Sandbag squat @ 60#
 - Pushups
 - Situps

Tuesday, July 23, 2019

Monday - July 22

Road Run
 - XC in the Hills summer camp counselor day
 - 4.62 miles
 - 41:10
 - 8:55 pace
 - 259 ft. of elevation
 - no heart rate data

Sunday - July 21

Battle of Waterloo triathlon
 - 10 legs, 42-miles total
 - 1.6 mile trail run
 - 20ish-mile road bike
 - 0.4 mile swim
 - 3.5 mile trail run
 - 0.3 mile swim through a lily pad filled lake
 - 2.8 mile trail run
 - 0.7 mile swim
 - 3.5 mile trail/gravel road run
 - 6-mile road bike
 - 1.5 mile trail run

Total Time: 4:46:48

Good fun and happy that it was more trails than I thought it would be.  Very much and adventure style race.  We dry bagged our shoes/socks and towed them each swim.  You carried all swim and run gear on the bike legs as well.  I like these non-sterilized events when compared to the traditional triathlons where everything is perfectly setup without interruptions.

Friday, July 19, 2019

Friday - July 19

15 minute AMRAP
 - 5x RDL @ 40# sandbag
 - 5x Suitcase DL @ 40# sandbag
 - 5x Shoulder to shoulder press (r/l) @ 40# sandbag
 - 15x sandbag Halo @ 40# sandbag
 - 200m run
 - 5 full rounds + rdl, suitcase, shoulder to shoulder

4 minutes rest

12 minutes AMRAP
 - 10x toes to bar
 - 15x sandbag back squat @ 40#
 - 5 full rounds + 5x toes-to-bar

kept it lighter on the bag today.  Battle of Waterloo triathlon Sunday.

Thursday, July 18, 2019

Thursday - July 18

1-mile warm-up
 - 1.07 miles
 - 8:31
 - aveHR 139
 - maxHR 158

10 sets of 10
 - KB thruster @ 20kg
 - pullups
 - outside in the lovely heat but got through it and had fun

Wednesday, July 17, 2019

Wednesday - July 17

1-mile warmup
 - 1.07
 - 8:26
 - aveHR 149
 - maxHR 163

21-15-9 w/ 200m sandbag run in between rounds
 - 2- arm Swing @ 32kg
 - Sandbag Fr. Squat @ 80#
 - Sandbag Push Press @ 80#
Time: 14:50

20 minutes AMRAP
 - 15x sandbag RDL @ 80#
 - 5x burpee over bag
 - 10x Sandbag clean @ 80#
 - 5x burpee over bag
 - 5x sandbag snatch @ 80#
 - 5x burpee over bag
 - 4 FULL ROUNDS + rdl, burpees, 2x cleans

Clients...

1-mile cooldown
 - 1.06 miles
 - 8:55
 - aveHR 150
 - maxHR 166

Tuesday, July 16, 2019

Tuesday - July 16

Row
 - drag #5
 - 30 minutes
 - 7641m
 - 1:57.8 ave500m
 - aveHR 138
 - maxHR 150

Monday, July 15, 2019

Monday - July 15

1-mile jog warm-up
 - 1.06 miles
 - 8:45
 - aveHR 141
 - maxHR 158

20 minutes
 - each exercise done for 1 minute, no rest between, focus on smooth work (no rest) not fast pace
1) sandbag back lunge - 80#
2) situp
3) sandbag high pull -80#
4) sandbag russian twist - 40#
5) pushup
 - aveHR 127
 - maxHR 156

Rest 10 minutes

800m run w/ bag - 40# (0.56 miles)
 - 50x sandbag shoulder - 80#
 - 50x sandbag squat - 80#
 - 50x situp
 - 50x sandbag push press - 80#
800m run w/ bag - 40# (0.56 miles)

1-mile jog - cooldown
 - 1.05 miles
 - 8:57
 - aveHR 157
 - maxHR 168

Sunday - July 14

Mountain Bike w/ Joe
 - Vultures Knob
 - 8.39 miles
 - 1:23:54
 - 868 ft. of elevation
 - aveHR 119
 - maxHR 152

Saturday - July 13

Mountain Bike w/ Josie and Jim
 - Strongsville/Royalton trail
 - 10.06 miles
 - 1:36:04
 - 601 ft. of elevation
 - aveHR 106
 - maxHR 143

Friday - July 12

20 minutes
 - 500m row - 1:38.9, 1:40.4, 1:46.4
 - max pushups (unbroken) - 25, 18, 15
 - max pullups - 10, 10, 7
 - air squats in 30sec. - 19, 19, 18

Client....

10 Rounds
 - 10m sandbag bear crawl - 80#
 - 10x situp
 - 10x lateral burpee
 Time: 21:50

Friday, July 12, 2019

Thursday - July 11

Brute Force workout

Road Run
 - 1.05 miles
 - 8:06
 - 7:41 pace
 - 43 ft. of elevation
 - aveHR 150
 - maxHR 164

3 Rounds
 - 40x mountain climbers
 - 20x sandbag to shoulder - 80# bag
 - 10x sandbag burpee - 80# bag
 - 12:46
 - aveHR 138
 - maxHR 161

Road Run w/ 40# bag
 - 1.05 miles
 - 11:00
 - 10:29 pace
 - 43 ft. of elevation
 - aveHR 160
 - maxHR 172

After Work...

Trail run w/ Josie
 - Wooster Memorial Park
 - 3.76 miles
 - 46:06
 - 12:15 pace
 - 364 ft. of elevation
 - aveHR 136
 - maxHR 158

Tuesday - July 9

Road Bike to Prairie Lane Lake
 - 6.24 miles
 - 25:54
 - 14.5 aveMPH
 - 217 ft. of elevation
 - aveHR 115
 - maxHR 138

Kayak around the lake
 - 2.16 miles
 - aveHR 84
 - maxHR 94

Road bike home
 - 5.92 miles
 - 25:17
 - 14.0 aveMPH
 - 285 ft. of elevation
 - aveHR 121
 - maxHR 149

Monday - July 8

Brute Force sandbag workout - 40# bag

8 Rounds x8 reps each
 - pullup
 - sandbag back lunge
 - sandbag squat clean
 - sandbag thruster
 - tuck jump
 - situp
 - sandbag high pull

Time: 32:11
 - aveHR 142
 - maxHR 171

Sunday - July 7

Brute Force Sandbag Mile
 - 1:12:32 w/ 80# sandbag
 - aveHR 153
 - maxHR 171

50x bag facing burpees
400m run w/ bag
10 Rounds
 - 3x pushup + lateral drag
 - 4x high pull
 - 5x front squat
800m run w/ bag
Ascending ladder 1-10
 - Bear Complex (clean, squat, press, back squat, press)
 - Sandbag Burpee
400m run w/ bag
50x lateral burpees

Definitely a good challenge since I haven't been lifting the month of June with all the racing.  

Saturday - July 6

Stand-up Paddleboarding while Josie open water swims
 - 1.75 miles
 - 1:05:23

Open Water Swim w/ shoes on as a test
 - 475yds.
 - 11:51
 - 2:29/100yds.
 - definitely slower with shoes on but still smooth.  We'll opt to take shoes off and tow them in a dry bag during our next event in Michigan, July 21.

Thursday, July 11, 2019

Friday - July 5

Road Run w/ Josie
 - 3.31 miles
 - 35:00
 - 10:35 pace
 - 290 ft. of elevation

Kayaking Burr Oak
 - 1.40 miles to the beach
 - 25:30

Kayaking Burr Oak
 - 1.40 miles beach to Dock#1
 - 28:51

Tuesday - July 2

Oil Change Bike ride
 - 1.81 miles
 - 9:06
 - 11.9 aveMPH
 - 207 ft. of elevation

Car pickup Bike Ride
 - 1.81 miles
 - 5:37
 - 19.3 aveMPH
 - 31 ft. of elevation

Sunday - June 30

SwimRun Knoxville w/ Josie
 - 3-miles of swimming and 14-miles of mostly trail running
 - 5:03:44
 - 3rd place co-ed team finish
 - Not a big field of competitors, maybe 5-6 co-ed teams total, but we'll take it.  Definitely carrying fatigue from the big month of competing.  I could tell my heart rate was way higher than necessary for the speed we were moving.  Definitely need a couple of walking breaks on the runs and my already slower swim pace was not any faster but I felt comfortable in the water and it wasn't a concern.  These events are just fun adventure races and we really like doing them together.

Saturday - June 22

Coast-to-Coast Michigan gravel race
 - 211 miles
 - 13:54:02
 - 4682 ft. of elevation
 - 15.2 aveMPH
 - aveHR 140
 - maxHR 175
 - 12,858 calories burned

What an experience.  My goals were to finish, race the sunset (15.5 hours) and possibly sub-15 hours.  Smashed all expectations. 

I lined up near the front, but not on the front, probably 8 rows back.  425 riders started.  After the neutral roll out the first 5 miles through the mud bog the lead group took off and were moving.  I knew enough to grab a wheel and hang on for the ride.  A what a ride it was.  Roughly 80 of us in the pack/peloton however you wish to describe it rolled to the first aid station check-point at mile 53 at about 20-mph.  I've never ridden in such a pack before, let alone on gravel roads and at this speed.  The effort felt moderate when tucked behind everyone so I went with it.

At aid #1 I knew I wasn't going to stay with the top guys all day and I had already planned to eat a full PB&J sandwich, a full can of Coke, 1 orange, 1-2 salt tabs and restock the 3-4 gels, 3 water bottles with Heed and 1.5 liter Camelbak w/ water I carried.  I also re-lubed the bike chain, reapplied sunscreen and chamois creme each stop.  Josie made sure I completed all my planned food and aid station tasks.  She did an amazing job of having everything set up and ready for me.  She made the ship run smooth all day.

Heading out of Aid#1 is was solo but settled into a comfortable pace while I kept a lookout for a group to join as I knew working together would ultimately help us all get there faster.  It took about 10 miles to gather 5-8 riders moving at more or less the same pace.  We'd trade off pulls on the front while we rehashed the first 53-mile blitz we all experienced.  At one point I got boost of motivation and started pulling hard as our group charged ahead gathering and/or passing multiple riders.  I pulled for about 10-15 minutes before relinquishing duties.  I earned a lot of praise and respect for that effort and they allowed me to pass on pulls the rest of the way into Aid#2 at mile-106.  We covered the first 100-miles in just under 5:30, I believe this is a PR century for me, and on gravel.  Wow.

At aid#2 we again repeated all of aid#1 with the addition of an additional drink.  Section #3 was known to be the hardest/most technical riding.  Aid station time was averaging 15ish minutes.  Again I rolled out solo and passed a few guys I'd grouped with but never saw them again.  I soon caught up with another rider and we rode together for a bit.  He had completed the Dirty Kanza XL (350-miles gravel race) just 3-week prior.  We spoke about our ultra-distance ventures and how smooth and steady wins the day.  After a few miles I eventually pulled away and caught another guy whose gps unit had died and I helped him along with directions. 

Eventually we entered the Manistee National Forest area and the more technical double track 4x4 and snowmobile trails. Soft sand and water holes became the norm here.  At first this was great fun and super enjoyable to be in the shade and on a slightly different surface.  After 20-miles, and now 150 total miles, fatigue was showing up.  Sections that would have been easily rideable earlier were a challenge.  Some were completely hike-a-bike sections as the sand was ankle deep and/or on an incline.  Even though it was a struggle, it was some of the most beautiful trail and scenery all day.  Definitely a place I'd like to ride again but on my mountain bike.

I was happy to hit Aid#3 after 164-miles and took some extra time to rest and eat here before the final 50 miles.  I was still in great spirits and knew I'd easily beat sunset so I did not take my planned headlights or cool weather riding gear.  Left solo again and quickly passed numerous riders and everyone at this point was going in and out of individual sections of misery and fatigue.  Most were in pairs either by design or chance.  I pressed on and eventually joined another rider, Phil Pryor, that we'd ridden together between aid#1-2.  We made a pact to stay together until the finish.  Trading off pulling in front while the other went through their bout of suffering.

I never thought I'd be so happy to see smooth blacktop in my life, but those last 8 miles into downtown Ludington, MI were very nice and fast.  8-miles seems like nothing but after 200+ miles they felt like forever.  And then an SUV almost backed out into us less than a mile from the finish.  Hard breaking and communication in our group of 4 made for safe passage and a couple of jokes after the fact. 

After crossing the finish line I was shocked to see that we went sub-14 hours, something I never considered at the start.  I'd definitely do this race again.

Friday - June 21

Shake out the car legs before pre-race meeting w/ Josie
 - 3.2 miles
 - 16:49
 - 59 ft. of elevation