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
Sunday 10/4
Afternoon:
Dynamic Warm Up
1 Mile-ish
20 Minutes Bike
notes: My knee was really bad today, I felt fine durring my warm up but just a couple minutes into my run it flared up real bad and I had to stop and walk back. I talked to my coach and I will probably just cross train the next few days.
Volume Day: 1 Miles
Volume Week: 47 Miles
Monday 10/5
Afternoon:
Dynamic Warm Up on Field Turf
3,3,1,1 Snatch @95lbs, 115lbs, 125lbs, 125lbs
5X5 Squats @185lbs
3X5 CGRDL’s @185lbs
2X10 Reverse Hypers with just the appatratus
2X10 Single Leg Raised Bucks
15 Minute Sauna
notes: Decided not to do any running today in order to allow me knee to recover a bit, this week may follow a slightly modified schedule.
Volume for Day: 0 Miles
Volume for Week: 0 Miles
Tuesday 10/6
Afternoon:
Dynamic Warm Up
6 Badger Miles
20 Minute Sauna
notes: Ran today, knee felt great in warm up but gave me a little trouble on the run but not much
Volume for Day: 6 Miles
Volume for Week: 6 Miles
Wednesday 10/7
Afternoon:
Dynamic Warm Up
6X~30s Hills with ~3 Minute Recoveries
Blackhawk’s (Single, Double, Triple, Single, Double, Triple)
1 Mile Cool Down
notes: Did the blackhawk tradition with the shorter distance guys today
Night:
5 Minutes Bike
3X3 Clean @95lbs
3X1 Clean @135lbs
5X5 Squats @185lbs
3X5 SGRDL’s @135lbs
2X10 Reverse Hypers @50lbs
10 Minute Sauna
2:30 Minute Ice Bath
Volume for Day: 3 Miles
Volume For Week: 9 Miles
Thursday 10/8
Morning:
Dynamic Warm Up
4 Badger Miles
Afternoon:
15 Minutes Bike
20 Minute Sauna
8 Minute Sauna
3 Minute Ice Bath
15 Minutes Deep Tissue on Right Quad
10 Minute Sauna
notes: I think we have pinpointed the source of my knee pain and it is quadrecips tendonitis.
Volume for Day: 4 Miles
Volume for Week: 13 Miles
Have you had this before or do you think it could be a result of the big jump in mileage?
Friday 10/9
Morning:
Dynamic Warm Up
25 Minute Sauna
Iced my Knee/Quad
Afternoon:
Ultrasound on Knee/Quad
30 Minute Sauna
2 Minute Ice Bath
notes: Taking today and the weekend off so my injury can heal…
Volume for Day: 0
Volume for Week: 13 Miles
Saturday 10/10
Off
Volume for Day: 0 Miles
Volume for Week 13 Miles