AdHoc Deep Breathing / Various Background Noise Activity Training

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21

Dec.25-2013(wednesday)

Bodyweights

-2x calisthenic circuit: 15x atg squats(5 bottom out bent lower back- 10 neutral spine), 15x half squats, 15x half squats(feet turned out slightly), 15x palm pushup, 10x alternating curl(40lb. dumbs)
-2x sets of: 15x forefoot squats, 15x forefoot squats(varus knees-feet turned slightly out)
-2x sets of: 15x palm pushup, 15x lateral arm dumbbell raise(25 lb. dumbs)

-session took 30 minutes total, with 5 minute break after each circuit.

-Session notes: I felt like I needed to get some ‘primitive man squatting’ happening after my last ice session on sunday. My lower back has been feeling aggravated(maybe some asymptomatic bulging discs from my juniorA hockey days), since that ‘continuous movement 40 minute
competitive scrimmage’. Going back through the years (10+ years ago) to my ‘ice hockey microcycles and macrocycles’, we were on the ice from mid august until february/march/april, 7-8x a week. As well, I recall pretty much getting a slight back sprain(probably disc issues) at least 4-5x a year, but just played and practiced through the annoyance of odd tingly feelings(hot feet, slight impaired gait).

Also, once warmed up the back was good to go, as the nature of ice hickey movement is ‘opened up high intense hip mobility’. That being said, as we ‘hockey ice skaters’ age their must be some sort of type of ‘capsular hypertonic hip mobility’ that is lost, and must be maintained off ice through some ART/poor mans ART(bands) until this method runs short due to increasing back issues.

22

Dec.26-2013(thursday)

General Tempo/Intensive Tempo Striding

-Temperature: -7degree celcius(realfeel: -9)20x 30m jog flatfoot pronate jog w/ 10x backpedal jog or walk, while measuring road. 15 minutes total.

-Tempo strides: 2x 200m(slight incline) 140 strides-46 secs, 1x 200m(100m slight decline-100m steep incline) 141 strides-43 secs, 1x 30m Run A(slight incline) 48 contacts, 1x 30m Pitterpatter SLR (slight incline); reps at 18:00, 20:30, 24:00, 30:00, 31:00mins into session

-Intensive Tempo: 1x 100m(steep incline) 72 strides-21 secs, 1x 200m(slight incline) 126 strides-35 secs, 1x 30m Run A(slight incline)42 contacts, 1x 30m Pitterpatter SLR(slight incline) 42 contacts; reps at 35:00, 41:00, 45:00, 46:00minutes

Intensive Tempo/C.S.W. : 1x 300m(slight incline) 198 strides-56 secs, 1x 100m (slight decline) 66 strides-18secs, 1x 140m (100m slight decline-40m slight incline) in track spikes(nike zoom ja 1/2 inch steel spikes) 93strides-23.5x secs, 1x 100m(slight decline) in track spikes 66 strides-15.6x secs; reps at 55:00, 60:00, 72:00, 80:00 minutes.

-Total Volume: 1680m

Session 2: r8 roller and foam ball rolling w/ some hip and lower back stretching

-I guess ill roll the foam ball from tail bone to sides of hip and then roll on the psoas, then dig around with stiff fingers at illiacas, then 2-4 different hip stretch.
-Then r8 roll 75x(up n down) on each upper leg(above knee to inseam), then 30x(up n down) on each lower leg(15x on middle/innerish calf, 15x on middle/outerish calf).

23

Dec.27-2013(friday)

Short Accelerative Striding

-Temperature: -8 degree celcius(realfeel: -17); fast 16 minute warm up: 4x 30m jog flatfoot pronating uphill, 4x 30m downhill, 4x 30m backpedal, 4x 60m easy start striding(steeper incline), 2x 30m High Knee w/dorsiflex, 2x 30m SLR boundish w/dorsiflex(non locked out knee extension on frontside). 6x 10m active mobility walking toe touch in between above reps, 4x lateral leg swings(10 each leg)

-Accel based striding(0.25 second strides): in
track spikes(1/2" steel spikes) on hard packed ice/snow with layer of softer snow: 2x 10m standing starts(steeper incline) 1.45m rate x3, 3x 10m 3pt starts(steeper incline) 1.45m rate x3; reps at 23:00, 24:00, 25:30, 27:00, 28:30 minutes of session.

-Total Volume: 50m(accelerative striding volume), 410m(forefoot contacts)

-Session notes: ended up at the 10m mark in 8.6x ish knee raised strides or 7.6x foot contact strides. Have to decide how to transition that stride length to 20m, in terms of ‘drill and runs sequencing’ taking into account ‘ice hockey overuse/joint volumes’(i.e. possibly sprained or strained groin or knee).

24

Dec.29-2013(sunday)

-ice hockey skating multidirection activity in full gear.
-only skated for 10 minutes(symptomatic disc issues- possible bulging or prolapses disc- legs tingly numb eery feeling)
-earlier in day experienced same numb tingling while in a wide stance goodmorning bend while loading son into car seat( whileon floor).

Jan.3-2013(friday)

-4x20sec. reptile/bear crawl(arms legs more to side outside center of mass)
-2x8 single leg balancing stiff leg toe touches
-2x15 half squats
-15 minutes shovelling snow

Jan.4-2013(saturday)

-3 sets of depletion pushups: 20, 16, 8reps

Jan.6-2013(monday)

-4x30sec. bear crawl
-3x15reps pushups
-3x15reps half squats
-3x30reps shadow boxing hooks(each arm) off front leg (southpaw and orthodox stance)
-4x40 sec. double foot contact jump rope skipping
-4x 2stair lunging(14 steps staircase)backward walk down stairs
-4x 2stair sprints(14 steps staircase)backward
walk down stairs
-2x10reps forward alternating stationary lunge

-20minutes static stretching(5-10sec. holds)

Jan.7-2013(tuesday)

-4x20sec. bearcrawl
-3x8rep. clap pushups
-3x20rep half squats(changing foot positions slightly 3x every 6 reps from foot out to slightly pidgeon toed)
-2x15reps forward alternating stationary lunge(20 lb. bar front rack position)
-2x15reps forward alternating stationary lunge(20 lb. bar backsquat position)

-20 minutes static stretching(15-20sec. holds)

-session notes: well at least while doing some 30 second floor touch stretches(wider style sumo stances and narrow stances) my legs didn’t go numb or tingly

25

Jan.21-2014(tuesday)

Lactate Glycolytic Multi-direction Activity(7:00-8:00pm)

-Did 20 minutes of ice hockey drills, simple passing flow drills ending with a shot on net.
-Carried out ice session with 9 other players.
-Then we played a full ice length 5 on 5 scrimmage where we have to hit the post or cross bar of hockey goal net(we never had a goalie out). We’d just take a break on the bench whenever as needed.

-Session notes: regarding my lower back symptoms/issues, the pain patterns have always been changing. Sometimes legs go numb when standing carrying my 35lb son or they’ll get pins n needles when out walking in the cold up a steep hill. Sometimes they’ll go numb when driving vehicle and sitting for longer than 1 hour. If i’m sitting for long somewhat exerting myself while tying hockey skates they’ll go slightly tingly to sleep.

Some other points/issues regarding these back issues:
-lymph fluid might be stuck up in upper back from consuming too much refined foods
-Have been basically matching 2-3 servings of fruit for any food that ain’t fruit.
-Stopped taking some food supplements(vege greens and phytoberry, both made by
progressive).
-Even my hands and arms have been seeming tingly. Maybe I was consuming too much vege greens and getting overloaded with vitamin k
contained within and causing some ‘bloodclats’(jamaican yell). The vege green says something like to not take longer than 9 weeks(was taking mine for 6 weeks 4-6 days a week).
-I may have been walking around during the months of november and december under somewhat stress and fatigue from overtraining compared to my own ‘personal recovery abilities’, and thus contracting abdominals and whole accompanying core muscles at close to around
‘50-100% max voluntary contraction’ and thus maybe muscles were yanking on some vertebrae. Also, as I’ve mentioned before i’ve been a ‘stay at home father’ for the past 9 months, so i’ve been getting fatigued from babying and carrying around my 20month old 35lb son and 4 month old 20lb son. I’ve calculated these 'implementish front rack endurance lifts(carrying baby) at about 20-30 per day for anywhere from 4-300seconds in duration.

26

Jan.22-2014(wednesday)

Lactate Glycolytic Multi-direction Activity(8:00pm-9:00pm) aka ice hockey

-same 20min/40min, practice drills/scrimmage ratio as tuesday.

Jan.23-2014(thursday)

Lactate Glycolytic Multi-direction Activity(9:00pm-10:00pm)aka ice hockey

-30minutes of flow drills with passing and
shooting, followed by 30minute 5 on 5 scrimmage.

27

Jan.29-2014(wednesday)

Short Accelerative Striding

-Temperature: -16degree celcius(realfeel: -19); some indoor warm-up circuit 2x: bearcrawl 20secs, 1 side only forefoot walk(alternating legs) each side 10secs, heel walk 2x10secs, school yard skip 2x5secs;
-outdoor warmup on hard packed icey snow slight incline: 5x40m standing stride accel(slight incline), 3x30m skip for height(steeper incline), 2x20m high knee for frequency(steeper incline),
2x5/35m high knee for frequency into accel
stride(steeper incline), 2x20m high knee w/dorsiflex(slight incline), 2x20m slr (slight incline)

-Accel based striding in track spikes(1/2" steel): 1x20m standing starts(steeper incline) 1.3metre rate x3, 2x20m 3pt starts(steeper incline) 1.3m
rate x3, 3x30m 3pt starts(slight incline) 1.45m
rate x3.

-Total Volume: 150m(accelerative striding volume), 640m(forefoot contacts)

-session notes: I’m finding with myself it’s smarter to keep forefoot sprinting distances and volumes on the shorter and lower end, when combining or ‘complexing/contrasting’ with ice hockey within the weekly microcycle or monthly macrocycle. I last did shorter sprints(60m and lower) in combination with ‘ice hockey dominant
weekly microcycles’ back during the 2011/2012 winter. Then for the 2012/2013 winter i went up to slower longer ‘overdistance/mileage’(400-800m)forefoot striding and ice hockey. Then this 2013/2014 winter i’ve attempted to combine longer high intensity forefoot sprinting(100-400m) with ice hockey but it seems their is too much friction and yanking of the psoas muscles and some others causing some 'groin strainish feelings/possible snapping hip capsule

28

Jan.31-2014(friday)

Lactate Glycolytic Multi-direction Activity(5:00pm-6:00pm)

-it was an ice hockey tournament lasting 3 days: our team won this first game; each game consisted of two 25:00minute straight running time periods.
-played about twelve 45-90second shifts.
-for each game their is also a pre-game and post-game implement walk(30-60 lb hockey bag) for 200m-300m length from parking lot into facility.

Feb.1-2014(saturday)

Lactate Glycolytic Multi-direction Activity(6:00pm-7:00pm)

-our team won this 2nd ice hockey game of the
tournament.
-played about 10-12 45-90second shifts.

Session 2:
Lactate Glycolytic Multi-direction Activity(11:00pm-12:00am)

-our team won this 3rd game of ice hockey
tourney.
-played 10-12 45-90second shifts

  • our team has 3 forward lines so the recovery has been a 2:1 ratio of rest:work.

Feb.2-2014(sunday)

Lactate Glycolytic Multidirection activity(2:00pm-3:00pm)

-our team won this 4th ice hockey game(semifinal) of the tournament.
-again, 10-12 45-90 second shifts.

Session 2:
Lactate Glycolytic Multidirection Activity(8:00pm-
9:00pm)

-our team won the ice hockey tournament final game(championship).
-played 10-12 45-90second shifts.

29

Feb.7-2014(friday)

Short Accelerative Striding

-Temperature: -16degree celcius(realfeel: -23); indoor warmup circuit 2x: bearcrawl 20 secs, 1 sided forefoot walking(alternating legs) each leg 10secs, heel walk 2x10secs, school yard skip 2x5secs;
-outdoor warmup on hardpacked icey snow slight incline: 4x40m stride stand accel(slight incline), 3x30m high knee faster frequency(no cued dorsiflex)(steeper incline), 3x30m skip for
height(steeper incline), 4x10/30m high knee for
frequency into accel stride(steeper incline); 10minute break in vehicle

-accel based striding in track spikes: 1x30m standin start(steeper incline) 1.3m rate x3, 2x30m 3pt starts(steeper incline) 1.3m rate x3;
10min break then repeat same set then 8min
break

2x40m 3pt starts(steeper incline) 1.3m rate x3.

Total volume: 260m(accelerative striding volume), 760m(forefoot contacts)

30

Feb.9-2014(sunday)

Pool recovery/bicep quadricep work

-carried 35lb son with hands only to isometrically tax biceps while propelling/pushing backwards with forefoot and maybe heels for 15-20secs to tax the quads.
-each rep was on the minute mark for 20reps, so 20 reps.

Feb.10-2014(monday)

Lactate Glycolytic multidirection activity(8:00pm-9:00pm) aka ice hockey practice

-completed around 30-40 drills within the hour that took anywhere from 10-25seconds in duration and probably 40-90seconds recovery.
-each drill ended with a shot on net.

Feb.11-2014(tuesday)

Flatfoot/pronating jogging/road hockey

-jogged for 20-30seconds while handling light foam ball with hockey stick at 1:30min intervals until 28:30min mark, so 20 reps of these.

Feb.12-2014(wednesday)

Bodyweights/calisthenics

-bearcrawl, forefoot walk(1 side, other leg flatfoot), heel walk, left and right stance lead hooks w/handpads(wallcorner resistance), jumprope skipping, forward alternating lunge, side lunge.
-each exercise 2-4 sets for 30-45 secs at 1:30min intervals.

Feb.14-2014(friday)

Lactate Glycolytic multidirection activity(6:00-7:00pm)aka ice hockey

-carried out about 30drills that each lasted 10-15 seconds with recoveries of 60-90secs between reps.

31

Feb.16-2014(sunday)

-1/2 hour bodyweights, 30 minutes heavy weights(8sets), 1/2 hour supplementary lifts

Feb.19-2014(wednesday)

-1.5 hour snow shovelling(vehicle stuck in snow banks/approach road)
-short sprints(accel hill)

Feb.21-2014(friday)

-1/2 hour bodyweights/calisthenics

Feb.22-2014(saturday)

-25:00mins flat footed jogging(25x30-40m)
-1/2 hour bodyweights(low reps, 30 sets at 1:00min intervals)

Feb.24-2014(monday)

-1 hour of Ice hockey in full gear(40-50 drills).

Feb.25-2014(tuesday)

-1/2 hour of movements/bodyweights in afternoon.

night session:
-1 hour of Ice hockey in full gear(35-45 drills).

Feb.26-2014(wednesday)

-1/2 hour of bodyweights and movements.

night session:
-1 hour of ice hockey in full gear(30-40 drills in 45mins, 15mins scrimmage 5 on 5 continuous)

32

Feb.27-2014(thursday)

-General/Jogging(flat footed pronating); 20x 30-40m at the start of each 1:30minute interval, did a few of the runs as a pivot into backpedal jog; session took 29:00minutes.

Feb.28-2014(friday)

-Lactate Glycolytic(‘tough mudder’ anabolic krebs cycle) multidirectional activity(aka ice hockey)
-It was an ice hockey tournament games; all of our slated roster of players never showed up so we played our 1st game with 9 skaters; so ended up playing around 24 shifts which lasted 45-90seconds, sometimes doubleshifting; the recovery between efforts/shifts was anywhere from 45-90secs so basically a 1:1ratio in terms of
work:rest ratio; our team lost this game due to ‘lack of short bench work capacity’

session 2: Pool session(evening 8:00pm)
-20x forefoot backward pushes in waist high water, while carrying 40lb son with hands only.

Mar.1-2014(saturday)

-Lactate Glycolytic(‘tough mudder’ anabolic krebs cycle) multidirectional activity(ice hockey)
-it was our 2nd game of the ice hockey tournament; we still only had 9 skaters again; played approximately 24 shifts, ranging from 45-90seconds in length, therefore work:rest ratio of 1:1; we lost in overtime(3 on 3 sudden death) and it was our 2nd loss of this ‘double knockout format tournament’, so we were eliminated.

33

Mar.3-2014(monday)

Short sprints(Hill, hard packed snow)
-total forefoot strike volume(460m)
-total speed/accel volume(280m)(10accels)

Session2: Bodyweights(9:00pm)
-25 minutes of bodyweights with each set beginning at start of each minute.

Mar.4-2014(tues)

Bodyweights/movements
-40 minutes of basic bodyweights and some movements, again each set beginning at every 1:00min interval.

Mar.5-2014(wed)

General/movements
-30minutes of different walking exercises(heel walk, forefoot walk, lateral shuffle/walks supinated and pronated variations, mini soccer ball dribbling handling)

Mar.6-2014(thurs)

General/labour/strides
-shovelled snow in shifts of: 15x of 2:00mins shovelling then 1:00 min rest; shovelling took 45minutes; for the last 8 shifts utilized a 'b-stance for the deeper snow to somewhat tax legs in a single leg fashion.
-then went and did 2x100m ext tempo stride, followed by 2x300m ext tempo stride.

Mar.8-2014(sat)

General/Jogging Runs(flatfoot pronating)
-15x 50-60m at 1:30minute intervals; did about 4sets as a backpedal and threw in 3x 50-60m intensive tempo stride(forefoot) at 9:00, 15:00, and 21:00mins of session.

session2: Bodyweights/lightweights(9:00pm)
-40minutes of basic bodyweights(push ups, squats of different variations, lightweights shoulder raises various paths, lunges(fixed foot positions, and moving)

Mar.9-2014(sun)

Short sprints(steep incline, hard packed snow; temperature: 1degree celcius, realfeel: -1degree)
-Total forefoot volume(570m)
-Total speed/accel volume(390m)(12accels)

34

Mar.11-2014(tuesday)

General/Jogging Runs(flat foot pronating) and Tempo Strides(forefoot),(undulating slight inclines and declines on hard packed snow; temperature: -2degree celcius, realfeel: +1degree)

-session notes: wanted to stay off the ice from hockey, but still maintain some vital puck handling techniques seeing as their are a few remaining ‘recreational prize ice hockey tournaments’ until end of april/early may. Therefore did these jogs and strides while carrying one of my light one piece hockey sticks(bauer total one nxg model) while dragging and stickhandling a foam ball, primarily on the side and somewhat in front and across front of body. Wore my nike pegasus with yaktrax running shoe wraps/grips. I’ve noticed that as it reaches anywhere from -7 to low +degree celcius temps, that i have to be that much more mindful of where i strike and pick up my foot(in relation to body position and while both forefoot and flatfoot striking), when wearing these yaktrax running grips in these warmer temps(since the snow is wet and slippery)as their are only 6 spikes(about 3/16" length, located while on shoe in similar fashion to the tyson gay/yohan blake adidas spike forefoot plate-I think i read adidas designers said spike location for tyson while creating spike took into account that thus, this must make their strike more precise).
Whereas when i’m wearing the nike ja zoom powercats with 1/2" metal i could forefoot sprint and strike with impunity regardless of the state of the hard packed snow(frozen icey at -10 to -30celcius or slippery wet at low +degree celcius to low minuses)

Session:
-3x30second(jog from walk) at 0:00, 1:30, and 3:00minutes; 1x200m(tempo stride from walk) at 4:30mins
-2x45sec(jog from walk) at 6:00 and 7:30mins; 1x100m(tempo stride from walk) at 9:00mins
-5x30sec(jog from walk) at 10:30, 12:00, 13:30, 15:00, 16:30mins, 1x300m(tempo stride from walk) at 18:00mins
-4x30sec(jog from walk) at 19:30, 21:00, 22:30, and 24:00mins, 1x200m(tempo stride from walk) at 25:30
-2x30sec(jog from walk) at 27:00 and 28:30mins

-Total forefoot volume: 800m

35

Mar.12-2014(wednesday)

General/Endurance Continuous Implement drag

-pulled son in sled on snow/ice on undulating inclines and declines, alternating from walking forwards and backwards 3x for 12mins out one way, 15min break, then back same way again.

session2: General/Labour/Bodyweights

-Shovelling Snow; 10 mins work, 10 min rest, 5min work, 5min rest; then 5 sets of: 2:00mins work/1 min rest.
-Stepups(bodyweight); 10 sets, each leg at the start of every other minute, each set at start of each minute(5 sets per leg).

session notes: once again been utilizing this ‘B-stance’ as its been coined in the world of ‘strength and conditioning/sports’. I don’t know the origin of the term ‘B-stance’, but i guess the ‘B’ may stand for maybe ‘boxing’ as in fighting stance. Ive noticed all sorts of cats utilizing the ‘side on stance’(from perspective of foot position) through all the different ‘construction trades’ i guess since time immemorial.I personaly use it when roofing/shingling and am near edge of roof to size and cut the edge shingle. Its alot easier to be continuously working near the roof surface while primarily on the one flat foot(1/3 weight on back plantarflex foot) cycling back n forth from upright to bent at hip. Or when hanging board and screwing off the sheet(wonderful world of drywall), again utilize the screw gun at the different heights like its a lead jab with feet at 45degree to the wall(Bstance). Also, when shovelling the deep snow (2-3feet), utilize Bstance and just muscle off
a light load off the top and concentrate on speed of movement of digs and throws of loads, until at bottom of section. Alternate legs every 2minutes or so.

Mar.13-2014(thursday)

General/Bodyweights/Weights/Movements

-circuit: stepups(forefoot), plank pullup/horizontal row(bodyweight), benchpress slight incline(185 lbs), side lunge(bodyweight)- 3 sets of circuit(8reps each leg, 6 pulls, 5 presses, 5lunge each leg); sets at 0:00, 5:00, 10:00mins of session.
-single hand throws(snowballs): 60reps overhand fastball style pitches(each arm-attempted left hand throws); reps from 20:00mins to 50:00mins

-Bench press slight incline(185lbs): 2sets of 1rep; sets at 1:25:00 and 1:26:00minutes of extended session.
-Power cleans(135lbs): 3sets of 6reps; sets at 1:33:00, 1:35:00, 1:37:00mins.

Mar.14-2014(friday)

Short accelerative sprints(0.25second - 0.23sec frequency)(Snow packed steep incline; temperature: -2degree celcius, realfeel: -1degree)

-4x40m(jog from walk), 4x40m(forefoot stride accel from walk); sets at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00 , 7:00mins into session, also crammed some forward and backward walking toe touches after 5sets.
-2x20m(high/fast knee frequency no active dorsiflex-0.25sec frequency), 2x30m(skips for height), 2x5/35m(high fast knee frequency into accel stride); sets at 20:00, 21:00, 22:00, 23:00, 24:30, 26:00mins.
-took off nike pegasus yak trax grip and wore nike zoom ja spikes.

-2x40m(stride stand accel)(1.30m rate x3), 1x30m(stride 3pt accel)(1.30m rate x3); sets at 37:00, 39:00, 40:30mins.
-3x10m(stride 3pt accel)(1.45m rate x2); sets at 1:04:30, 1:05:30, 1:06:30mins.
-1x15m(stride stand accel)(1.45m rate x2), 1x15m(stride 3pt accel); sets at 1:11:30, 1:12:30mins.
-1x20m(stride stand accel)(1.45m rate x2), 1x20m(stride 3pt accel); sets at 1:20:00, 1:21:30mins.
-3x30m(stride 3pt accel)(1.45m rate x2); sets at 1:39:30, 1:42:30, 1:45:30mins.
-2x30m(stride 3pt accel)(1.45m rate x2); sets at 1:55:30, 1:57:00mins.

-Total forefoot volume: 700m
-Total speed/accel volume: 360m(15 accels)

36

Mar.15-2014(saturday)

General/labour

-shovelling snow(b-stance) for light loads/speed of movement: 25mins work, 10mins rest, 10mins work; alternating front 2/3 weighted leg every minute.

session2: General/pool tempo/endurance
-Forefoot and forefoot to heel backward pushes while pulling weight of son and friend in water floats; 20mins back n forth.
-hot/cold contrast session; 5mins hot tub-10 mins pool X 3

Mar.17-2014(monday)

Sprints/Extensive Tempo/Intensive Tempo(hard packed snow steep/slight incline)

-Temperature: -9degree celcius, realfeel: -2degree
-6x20second(jog); sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30mins into session
-100m(ext tempo stride), 20sec(jog), 100m(ext tempo stride), 20sec(jog), 200m(ext tempo stride), 20sec(jog), 200m(tempo stride), 20sec(jog), 300m(tempo stride); sets at 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30, 24:00mins.

-switched from nike pegasus/yaktrax grips to nike zoom ja powercat spikes
-2x100m(int tempo stride from walkin)(steeper incline); sets at 40:00, 43:00mins.
-2x100m(stride stand accel)(slight incline); sets at 55:00, 58:00mins.
-2x200m(stride stand accel)(slight incline); sets at 1:15:00, 1:25:00mins.

-Total forefoot volume: 1900m

Session2: General/Bodyweights/weights

-circuit: stepup on flatfoot into high knee dorsiflexion(bodyweight), plank pullup/horizontal row(bodyweight), side lunge, bench press slight incline(135lbs)- 2 sets of circuit(8steps each leg, 6 pulls, 6lunge each leg, 10 presses), sets began at 0:00, 5:00mins of session.
-stepup on forefoot into high knee dorsiflexion- 3sets 10reps(each leg) at 12:30, 15:00, 17:30mins.
-Power cleans(135lbs.)-3sets 6reps at 25:00, 27:30, 30:00mins.

Mar.19-2014(wednesday)

Long sprints(Intensive Tempo/Controlled speed work)(0.23-0.24second frequency)(snow packed steeper incline)

-indoor warmup: 2x20sec bear crawl, 2x15sec reptile crawl, 2x6rep pushup, 2x6rep lunge(stationary fixed foot position), 2x20sec 1side only forefoot walk(10sec each side), 2x10sec heel walk(inside and outside heel edges), 3x10m VMO double forefoot hops; sets at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00, 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, 13:30, 15:00mins of session; also 6sets of walking toe touches(3 backward walking, 3forward walking in btwn some sets.

-lateral leg swings, hamstring foot pull stretch(fast pulls with towel)
-2x10sec Double foot climb frequency, 2x10sec Running mountain climb frequency; sets at 25:00, 26:30, 28:00, 29:30mins.

-outdoor temperature: -10degree celcius, realfeel: -7degree)
-2x60m(stride stand accel), 2x30m(high knee fast frequency), 2x30m(skip for height); sets at 41:00, 42:00, 45:00, 46:00, 47:00, 48:00mins.

-track spikes, 2x90m(stride stand accel); sets at 59:00, 1:01:00mins.
-2x100m(stride stand accel); sets at 1:13:00, 1:15:30mins.

-Total forefoot volume: 620m
-Total speed volume: 380m

37

Mar.30-2014(sunday)

Sprints/C.S.W.shakeout(0.23-0.24 stride frequency; steeper incline)(temperature: -13degree celcius; realfeel: -19)

-warmup: 4x60m (strides), 3x30m(high knee frequency), 3x30m(skip fo height), 3x30m(B skip)(slight incline), 3x10/30m (high knee frequency into accel stride); reps at 0:00, 1:15, 2:30, 3:45, 6:00, 7:00, 8:00, 10:00, 11:30, 13:00, 14:30, 16:00minutes of workout
-workout: 3x80m(stride stand accel)(starts out on slighter incline into 40m of steeper incline); each run/rep started at the 24:00, 26:00, 28:00min mark since beginning of warmup.

-Total forefoot volume: 870m
-Total speed volume: 240m

Session notes: stopped training formally(sprints and bodyweights/weights) for 10 days, as had some type of cold/virus. Was still feeling congested for this sprint session but decided to start working out again.

Mar.31-2014(monday)

Bodyweights/movements; 30minute circuit with 8-10exercises, 3sets of 6-10 reps, 30-45 sec. breaks.

Apr.1-2014(tuesday)

Sprints/C.S.W.(steeper incline)(temperature: -1 degree celcius; realfeel: -3 degree)

-warmup: 4x40m(stride)(slight incline), 3x30m(high knee frequency)(steeper incline), 2x30m(skip for height)(steeper incline), stretch, 1x20m (Askip)(slight incline) 2x20m(Bskip)(slight incline), 2x20m(SLR)(slight incline); reps/drills at 0:00, 1:00, 2:00, 3:00, 4:30, 5:30, 6:30, 8:00, 9:00, 14:00, 15:00, 16:00, 18:00, 19:00

-workout: 2x70m(stride stand accel)(1.3m accel rate x3), 1x70m(stride 3pt accel)(1.3m accel rate x3) break, 1x80m(stride stand accel)(1.3m accel rate x3), 2x80m(stride 3pt accel)(1.3m accel rate x3); all reps/runs began on slight incline for 30m then into steeper incline; runs at 31:30, 33:30, 35:30, 46:00, 49:00, 52:00

-total forefoot volume: 860m
-total speed volume: 450m

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Apr.3-2014(thursday)

Long Sprints/C.S.W.(0.23-.24 frequency, slight incline)(temperature: -2 degree celcius; realfeel: 0degree)

-warmup: 3x60m(stride)(slight incline), 3x60m(stride)(steeper incline), 2x30m(high knee frequency)(steeper incline), 2x30m(skip for height)(steeper incline), 4x walking toe touches scattered within 1st 10minutes, stretch, 1x20m(Askip)(slight incline), 2x20m(Bskip)(slight incline), 2x5/35m(high knee into accel stride)(steeper incline), 1x60m (stride stand accel)(steeper incline); reps/runs at 0:00, 1:30, 3:00, 4:15, 5:30, 6:45, 8:30, 9:30, 11:00, 12:00, 19:00, 20:30, 22:00, 24:00, 25:30, 27:30minutes of session.

-workout: 1x90m(stride stand accel)(slight incline into steeper incline), 1x90m(stride 3pt accel)(slight incline into steeper incline)(both reps at 1.30m accel rate x3); reps/runs at 41:00, 45:00mins.
-1x150m(stride stand accel)(1.30m rate accel x3), 1x90m(stride 3pt accel)(1.30m rate accel x3), 1x120m(stride stand accel)(1.30m rate accel x3); reps at 1:00:00, 1:10:00, 1:21:00mins of session.

-total forefoot volume: 1220m
-total speed volume: 540m

-session notes: this packed snow will be changing to slush within very likely most probable possibility, the next 3 days at which it will be like running in mud or maybe wet sand, which I can not sprint on. I may carry out one more long speed endurance session on saturday if the snow on road remains relatively hard packed with minimal give on ground contacts.

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Apr.6-2014(sunday)

Long Sprints/C.S.W./Special Endurance(0.27-0.24frequency, slight incline)(temperature: +6 degree celcius; realfeel: +4degree)

-warmup: 1x120m(stride), 1x120m(stride)(slight decline), 1x210m(stride), 1x210m stride(slight decline), 1x210m strife(110m slight decline-100m steeper incline), 1x330m(stride); reps at 0:00, 2:00, 5:00, 8:30, 11:00, 15:30minutes of session

-workout: 1x330m(stride stand accel), 1x270m(stride stand accel), 1x240m(stride stand accel); reps at 35:00, 47:00, 59:00mins.
-set 2: 1x180m(stride stand accel)(30m initial accel very slight decline-150m slight incline), 1x150m(stride stand accel)(30m initial accel very slight decline-120m slight incline), 2x90m(stride stand accel), 1x60m(stride stand accel); reps at 1:24:00, 1:33:00, 1:42:00, 1:51:00, 2:00:00mins of session.

-total forefoot volume: 2610m
-total speed volume: 1410m

-session notes: measured the distances out the night before and the snow was beginning to melt into slush in certain spots. By the time started the session next day, it was beginning to melt somewhat all along the 330m, such that the ground contacts during warm up(wearing nike pegasus
/yaktrax grips) were of a sliding nature. The snow was still relatively hard packed but somewhat slushy as well. By the last warmup run(330m), was feeling a little odd tibia pain(or maybe slight compartment syndrome onset) on left leg. Completed the 1410m worth of speed/overdistance in track spikes(1/2" steel), without any issues or odd feels in legs, I guess since my ground contacts weren’t sliding around.
However, the ground contacts were causing the snow to give out maximally(foot prints for the last sets , 90m and 60’s were going down 1"inch through snow into the road/gravel).

Apr.7-2014(monday)

General/Labour

-Light implement throws(shovelling ice/slush throwing)- 1hour somewhat continuous

Apr.9-2014(wednesday)

General/Bodyweights/Weights

-circuit: Lying pull-ups/rows(feet elevated), ATG squats(air/bodyweight), pushups(shoulder width-deck edge), ATG squats(air/bodyweight); 3sets of 6pulls, 10reps, 8pushes, 10reps
-Power cleans(135 lbs.)6sets of 6reps; sets at 15:00, 18:00, 21:00, 24:00, 27:00, 30:00mins of session

Apr.10-2014(thursday)

General/Bodyweights/Tempo Strides

-circuit: Lying pull-ups/rows(feet elevated), Half squats(air), bench press unracking/racking(slight incline)(185 lbs.), Lunge(stationary fixed foot position); 3sets of 6pulls, 15reps, 5presses(half presses-bench arms sit low), 5reps(each leg)
-side lunge; 2sets of 6(each leg); sets at 16:00, 18:00minutes of session
-ATG stepups; 2sets of 6(each leg); sets at 21:00, 24:00mins

-4x300m (strides slight incline)( easy accel- 2runs wearing new balance minimus(thinsole), 2runs wearing altra torin(thick sole)); reps/runs at 30:00, 34:00, 38:00, 42:00mins of session.

-session notes: the road has fully melted of snow and is fully dry, and since they haven’t gravelled the road, it is fairly smooth with a fair amount of minimal pot holes, so decided to do 4 runs of 300m easystyle. However because of the potholes each run is a fairly technical one, in terms of footstrike placement. Hadn’t felt any tibia pains or compartment syndrome style feels at all.

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http://m.youtube.com/watch?v=m13Q0a_EMNc

-in the video above is an individual, michael arnstein(the fruitarian), who says to switch to an all fruit diet to avoid stress fractures. However, to be fair and provide some transparency, he does use alot of devices(bone stimulator, veterinarian cold laser, and others).
-i like the explanation he provides below his video.

-this cat used to run 150miles per week on average, as he’s an ultramarathoner, I do believe he’s now retired.
-he only consumes fruit for his nutrition and food, and says there is things/compounds that they cannot identify that provide the human body to push endurance limits.