Wednesday 9/16
Afternoon:
17 Minute Warm Up
Hills: Long, Short, Long, Short, Long, Short, Short, Short, Extra Short
19 Minute Cool Down
notes: A long hill is ~1:45s with 1:30 (van recovery), A short hill is ~60s with 1:45 joging recovery, extra short hill was 35s
Afternoon (part II):
2,2,2,2,2 Snatch @65lbs, 85lbs, 105lbs, 115lbs, 115lbs
4X8 Squat @135lbs
4X8 CGRDL’s @135lbs
2X12 Hanging Knee Raises
Volume for Day: 6 Miles
Volume for Week: 21 Miles
Thursday 9/17
Afternoon:
Dynamic Warm Up
8 Badger Miles
Night:
Quick Dynamic Warm Up
6 Badger Miles
6X100m @13s on grass barefoot with 60s recovery
Quick Core
Volume for Day: 14 Miles
Volume for Week: 35 Miles
Friday 9/18
Afternoon:
Dynamic Warm Up
6 Badger Miles
6X100m @13s on grass barefoot with 60s recoveries
Volume for Day: 6 Miles
Volume for Week: 41 Miles
Saturday 9/19
Afternoon:
2 Miles
Dynamic Warm Up
3X1600m @(5:23, 5:18, 5:14) with 3:00 recovery
1X800m @2:36
2 Miles
notes: Threshold workout via 1600m repeats, I was instructed to not go balls out so the last one I only did an 800m, but I felt great the whole time and I am very encouraged by this workout.
Night:
2 Mile Bike Warm Up
Dynamic Gyrations lol
4X8 Squats @135lbs
4X8 CGRDL’s @135lbs
notes: Abbreviated workout tonight because of time constraints. I have found a way to get more hamstring recruitment on CGRDL’s.
Volume for Day: 8 Miles
Volume for Week: 49 Miles
Sunday 9/20
Afternoon:
Dynamic Warm Up
8 Badger Miles
6X100m Strides on grass barefoot @13s with 60s recoveries
Night:
4 Badger Miles and 1 Mushroom
Volume for Day: 12 Miles
Volume for Week: 61 Miles
Getting some nice volume there mate. Do you have a goal number, and do you plan on hitting that number for a certain time period. ie weeks?
Umm, well I probably won’t go much higher than this (60-65 miles), the duration of me hitting this volume is up to my coach. I have adapted to the volume pretty well and I just have to make sure I keep an eye on my diet and get 9 hours of sleep per night. I’m actually planning on doing a food log example for one day this week.
Monday 9/21
Afternoon:
Dynamic Warm Up
8 Badger Miles
Volume for Day: 8 Miles
Volume for Week: 8 Miles
Tuesday 9/22
Afternoon:
25 Minute Warm Up
Dynamic Drills
5X200m Hills @35-40s with 70s recover
2:30 Recovery
5X200m Hills @40s with 70s recovery
Cool Down Run
2X3 Box Jumps @50"
3X3 @95lbs, 115lbs, 135lbs
4X8 Squats @70kg
2X5 CGRDL’s @70kg
2X12 Back Extensions
2X12 Decline Sit Ups
notes: We did our hills on two different hills today, the second one was steeper
Volume for Day: 6 Miles
Volume for Week: 14 Miles
Wednesday 9/23
Morning:
Dynamic Warm Up
6 Badger Miles
notes: I think I strained my right tfl on my run today. I had to stop a mile short and I have had trouble walking all day.
Afternoon:
30 Minute Sauna
8 Minute Ice Bath
15 Minute Sauna
4 Minute Ice Bath
Hot Shower
15 Minute Massage on Posterior Chain
notes: TFL is still bothering me 
Volume for Day: 6 Miles
Volume for Week: 20 Miles
Thursday 9/24
Afternoon:
15 Minute Deep Tissue on Glutes and Hams
notes: Took today off because TFL was very tight and kinda painful but nowhere near as bad as yesterday.
Volume for Day: 0 Miles
Volume for Week: 20 Miles
Friday 9/25
Morning:
Dynamic Warm Up
5 Easy Badger Miles
notes: Took it real easy and my tfl felt fine, but then again I took it pretty slow.
Afternoon:
10 Minute Ultrasound on TFL
Jogging Warm Up
Tempo Run (5:32, 5:20, I stopped somewhere short of the 3 mile and then picked back up, I was confused as to where the markers where. I ended up doing a total of 20:50 with a 40 second pause. I still managed to go through 3 Miles at 16:50 which is a 3 Mile pr by a lot and next time I should be able to do 3.5 completely solid.
Cool Down Jog
30 Minute Sauna
8 Minute Ice Bath
10 Minute Sauna
notes: First tempo run with the team. TFL was a little tight and stiff on my cool down.
Volume for Day: 12 Miles
Volume for Week: 32 Miles
Saturday 9/26
Afternoon:
8 Badger Miles
notes: TFL held up alright but my right knee felt twingey.
Volume for Day: 8 Miles
Volume For Week: 40 Miles
Sunday 9/27
Afternoon:
9 Badger Miles
notes: TFL felt great but my right knee is starting to become a bit bothersome
Volume for Day: 9 Miles
Voume for Week: 49 Miles
Monday 9/28
Afternoon:
3 Mile Warm Up
10 Hills 1,3, and 5 were 1:45s in length and the rest were 1:05 in length, all had 1:30 Recovery
3 Mile Cool Down
3X1 Snatch @65lbs
1X3 Snatch @115lbs
5X5 Squats @185lbs
2X8 SGRDL’s @95lbs
20 Minute Sauna
4 Minute Ice Bath
notes: Felt decent on the hills today, my knee has been bothering me now that my hip has healed… I have been a bit sick lately but nothing serious.
Volume for Day: 7 Miles
Volume for Week: 7 Miles
Tuesday 9/29
Afternoon:
8 Badger Miles
Core Work
15 Minute Sauna
5 Minute Ice Bath
10 Minute Sauna
3 Minute Ice Bath
notes: Knee was bothering me a little, but not as much as it has been.
Volume for Day: 8 Miles
Volume for Week: 15 Miles
Wednesday 9/30
Quick Dynamic Warm Up
5 Miles
8X200m @30s with 200m jog recovery (1:15 to 1:30)
1 Mile Cool Down
3X3 Snatch @65lbs, 85lbs, 105lbs
1X1 Snatch @135lbs
5X5 Squat @185lbs
3X5 CGRDL’s @135lbs
2X10 Two Leg Hamstring Physioball Curl
2X12 Hanging Knee Raise
15 Minute Sauna
5 Minute Ice Bath
notes: It felt good to do something a little faster today.
Volume for Day: 8 Miles
Volume for Week: 23 Miles
Thursday 10/1
Afternoon:
Dynamic Warm Up
6 Badger Miles
15 Minute Deep Tissue Massage on Glutes and Hams
20 Minute Sauna
Volume for Day: 6 Miles
Volume for Week: 29 Miles
Friday 10/2
Afternoon:
3 Mile Warm Up
5km Race/Hard Tempo in 17:38 (5:23, 5:43, 5:52)
2 Mile Cool Down
notes: The mid-d guys did a hard race like 5k effort today. I felt ok, still feeling the effects of this cold but I still would have liked to go faster. This course was a little long so it is around a 1 Minute PR which is the encouraging thing.
Volume for Day: 8 Miles
Volume For Week: 37 Miles
Saturday 10/3
Night:
9 Badger Miles
notes: Knee was very tight, I think this is because something is not firing in my ham the right way, my heel recovery isn’t coming all the way through.
Volume for Day: 9 Miles
Volume for Week: 46 Miles