Workout: 5 min jog, agilities, 8x100m strides (20-25 deep breath recov), 5 min jog, 3x15 light squats, 3x15 light flies, 3x12 lawnmower pulls, 6x1:00 abs, 6x1:00 core, 6x1:00 abs, 6x0:30 pushups, 55 minutes easy (hilly),stretches, shower, eat, cry… nap.
The strides today were a recent addition that I will continue to do every wednesday from now until I begin the more serious intervals. The lifting was very easy, as all I have access to are 22lb dumbells (With removeable weights, so I can do decent 1-armed excercises like pulls, which is nice). The squats were very easy today, surprisingly. I was able to go ATG without too much problem, which isn’t surprising considering I only had about 45lbs, of weight. The run felt longer than normal, ugh! By the end of the run I was a soggy camper, and had to take a quick warm shower before I got hypothermia :o . Then I made myself a fried egg, swiss cheese, and fried ham sandwich, with a mixed greens salad with mushrooms tomatoes and a peanut thai dressing. And I washed all that down with 30oz of organic orange juice diluted heavily with water. Yum
P.S. Thanks Oldbloke, I’ll do as you recomended, it makes the most sense to me, and will probably benefit me more in the long run, tee-hee… Long… hehe… Run…
what are you crying for? chafing from soggy shorts?
It’s those tears of combinded joy/agony you get after you do something real important, that hurt a lot. Or something.
Workout: 55 easy, 6x30 crunches, 6x10 pushups, stretches
Okay so it was pouring rain. (still is actually). The trails were rivers. Sticks and pine needles formed dams and lake-like puddles were up to six inches deep. The beany on my head muffled the torrent that was pelting the nearby trees. As I ran I began to take on water. Not like a boat, but more like a sponge. My sweater, t-shirt, long sleeve t-shirt, shorts, beany, gloves, socks, and shoes all began to fill up with water. At the end of the run, I stripped off my soggy running gear and placed it in a plastic bag. The bag was 15lb’s. FIFTEEN POUNDS of extra WEIGHT! YIKES!
Workout: 1:15 easy, 3x15 flies, 3x12 squats, 3x12 rows,
I had to drive (be driven) up to sacramento today, so I didn’t have time to do my core workout. I’ll do a full one tomorrow.
The run itself was a blessing! Oh man, the sun was out and shining, and I was even able to take my shirt off.
Week-3 Saturday: Christmas Eve
Workout: Wow… I procrastinated. Again.
There will be a day when I regret doing my saturday workouts on Sunday, however, as next week is an unloading week, I do not thing it will be now.
Week-3 Sunday: Christmas
Workout: 45 mins easy, 6x1:00 abs, 6x1:00 core, 8x:30 arms
Good workout today. I did it inbetween presents and dinner. Dinner is smelling good right now… and my presents are pretty cool. I got a “Ninja Camp” T-shirt. A combined bench-squat rack (The bench is moveable, and the squat rack has a number of uses). I don’t have the model in front of me, but I’ll get it soon. But apperently, the SOB at the outlet store where my folks bought the weight-set/Bench-rack didn’t know shit about what he was selling! The Oly-bar that he sold my folks isn’t even big enough to rest on the rack, Hell it isn’t even a full 45lb bar! I thought I was strong clean-jerkin’ 55lbs on each end until I realized the bar couldn’t weigh more than 20lbs! Eww… A borders book card, a Nike.com gift card, a CIF (California Interscholastic Federation) Duffle bag with matching long-sleeve running shirt, and a veritable horde of clothing. I like being upper-middle class American. Consumerism really pays off
On a less bragging personal note: I got into Sac State, and SF state. Just got my confirmation letter from the UC’s, though. Crosses fingers let’s hope.
Workout: 20 mins easy, 5x500m hills (2x500 steady, 2x500 tempo/5k, 1x500 all out) 25-30 mins easy, 6x:30 pushups, 20x1 1 handed clean-jerks, 6x1:00 abs, 6x1:00 bridges 6x1:00 abs.
The cleans were fun I remember readin’ an article a while back ragging on some “John” guy who’d claimed to be Ben’s STR trainer or some junk, but in that article I read about the 1-handed cleans he showed the author (a weight lifter dude of some kind) and they sounded fun enough to do. The run was fun. I think that I should have done closer to 7-10 hill reps if this was an offloading week, at least considering that the hills weren’t 800m long. I jogged out to the only hill that left me with a bit of a pain in my gut during my easy long runs. It is gnarly. It starts at the bottom of a creek and climbs upward. Dark brown dirt, browned oak leaves and dried needles cover the trail. About halfway up two big fur trees have fallen accross the trail, each about three feet in diameter. When I run up the hill I’ve got to hurdle the logs, and then adjust my footing to the change of surface. The hard-packed trail gives way into sandy horse trail. Then I climb the rest of the steep dune. The first two reps I felt great, in control and smooth. The next two were hard. I didn’t have to push myself, but I was panting at the top of the hill nonetheless. The last one I glided up the first half of the trail keeping a steady fast pace that was a decent sprint. When I hit the two downed logs I pounded the pace. Flying up the hill. My arms burned, my quads ached, and my head throbbed. As my momentum carried me over the crest I thought to myself, “I could do that again. That felt great!” I didn’t want to end on a sour note, so I went for an uneventful cooldown.
I slept in today, unfortunately my schedual was tighter than I thought it was, and I had to dump this easy workout. That’s 3 workouts in 4 weeks I’ve postponed or dumped. I’m going to go for 3 workouts in 16 weeks. That’d be nice
Workout: 3x12 bench, 3x12 squat, 3x12 pulldowns, 6 miles steady, 6x1:00 abs, 6x1:00 core, 6x1:00 abs, lots of stretching.
The bench was fun. We picked up a real Oly bar, so I could make full use of my weights. My twin worked out with me two, which was a bit relieving. He was productive all day I’d say pretty much thanks to him working out. Bench involved lots of grunting, squat involved me realizing that i need to stretch my butt/hammies VERY well before I go deep, and lat pulldowns involved a boatload of grunting. The run was fun. It was easy relaxed and fast where it was safe to go fast. But the rains clear up and the traffic comes out. I ran into 8 people today. I rarely see one. I rolled my left ankle as I was passing an elderly couple walking Lassie. Distractions distractions…
Congrats on getting some college acceptances. I once checked out SFSU and kind of liked it. Seemed like a laid back school; track is nestled in an interesting corner of campus. You’ve got San Fran, Golden Gate Park, and all those good trails south of town. It ended up being easier for me to stay in state (NC), but that place was cool.
Workout: 7 miles easy, shower, stretches, 6x:30 abs, 6x:30 core, more
It has come to my attention that there are a variety of breeds of trail-dwellers, of which I am a rare specie.
Stinky Runners: easily identified by their steady pace. they are undaunted by hills, but tend to stink fairly badly.
Fitness Runners: These are mainly found in the flatter trails, however, they have been sighted moving slowly up the more trecherous hills.
Dogs: These furry quadrapeds are usually seen nosing around in the bushes. As they fear being eaten by large carniverous cats, they tend to stay with a few feet of their escorts, however, as their escorts move very slowly, these creatures rush back and forth.
4)Dog Escorts: Slow moving, overdressed, and noisy these bipedal walkers come in a range of size and ages. It is most often usual for these creatures to be seen stopping and staring empty-eyed at trees or rocks. They also take suiveneers home, a mossy branch or a cool “rock”. They are highly unaware of their surroundings and can be frightened easily enough if a loud noise (“Behind you!”) is given when close. However, it is hard to sneak up on the dogs, their senses are much keener than their bipedal counterparts.
Family Heards: Packs of up to six bipedal ape-like creatures (related to the Dog Escorts, and Runners) are often seen frequenting the trails. These are the noisiest of the trail-dwellers as they often argue and hollar to one another during their walks. They are present in all of the trails.
Hippy Trains: The rarest of the trail dwellers, they are perhaps the most fascinating. Led by Gurus (Generally long-haired, bearded, and bare footed), these trains contain a number of different variations. There are young female Mystiques, who are into the whole mamby-pamby nature stuff, and tend to swoon over the Gurus. The most common type however are the Dumbfoundedmales. The DFM tend to follow around the skinny hairy-armpitted Mystiques in hopes of “getting some”. However, the fact they are wearing “O’Neil’s Surf Shop” T-shirts, Vans skate shoes, and Dickies shorts rather than organic hemp burkhas, relagates them to a “just friends” status.
Oh yah, and my run was fun.
You never said, which breed are you? Stinky runner perhaps?
I’m a stinky runner… I wear my stench with pride. Almost got in a fight over it once. Girl: “You stink.Take a shower” … Me: “I don’t care if I stink”… Girl: “You should, you smell like shit.”… Me: “I doubt it. I’ve got to go back to my workout… b#*ch”… Girl: “WTF?! DID You Just?! NobODY CalLs Me A B#$%H!! You WANNA FIGHT?!”… Me: “… … … No.”
Workout: 1:05 easy, 3x12 bench, 3x12 squat, 3x12 lat-pulldowns (no core)
I felt very sluggish during my run today. I had to push myself to climb hills that usually were a breeze for me. I might be getting a bit sick, my heart rate was up last night, but no other signs. The lifting went better than before. I THOUROUGHLY stretched my hammies (and even warmed em up with 12 reps w/just the bar), I was able to squat 100lbs with only a tiny amount of pain (soreness from the 1:05 min run).
That’s pretty tough mixing the squats and the long run on the same day. My joints can’t take it. In fact, nothing quite breaks me down like the long run. I know the Lydiard camp embraces the long run like the holy grail, but I think during SPP it really starts overcompeting for the body’s resources that are better spent on speed and strength components.
That’s exactl ywhy I do it on Friday’s. (and later in the year on sundays). The longest long run I’ve ever done was about 15 miles, 1:45-50. It was a hell of a run. I got to the halfway mark and my body said: “Okay! We’re done now, right?”.
Week-4 Saturday: New Year’s Eve
Workout: 48 mins easy, light core
Easy run today, I felt a lot more energized than I did yesterday.
Workout: 8 min run, light dynamics, 6x35m trail sprints, 8 min run, 2x5 Clean/Jerk, 2x5 Bench, 2x5 Pulldowns, 8x:30 pushups, 6x1:00 abs, 6x1:00 core, 6x1:00 abs 8x:30 pushups, 3 miles easy.
C/J ~100lb, 100lb
Bench 115, 115
I wonder if I should do one more lift…
I’ve gotten to the fitness level where I feel I can do my core work on tue-thur-sat, rather than on the same day as my weights. I’m also starting to work on a strength phase.