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
Sunday 10/11
Off
Volume for Day: 0 Miles
Volume for Week: 13 Miles
I have not had this before, it may be due to the big jump but I feel that I eased into it decently. It may be due to the shoes I have been wearing for training.
I’ve been going through a similar vein. I had never done more than 20-25 a week before this summer/season and we are pushing mid-high 50s now.
I’ve had some freak injuries though, 2 sprained ankles and a weird nerve issue with my knee.
Good luck with healing up. I’m very interested to see how you will perform this season.
Monday 10/12
Afternoon:
Dynamic Warm Up
6 Badger Miles
6 Easy Strides
notes: It felt great to run without any pain today. I am glad I took those days off.
Night:
1X3 Snatch @95lbs
1X3 Snatch Low Pull @135lbs
1X3 Snatch @95lbs
5X5 Squat @185lbs
3X5 CGRDL’s @135lbs
2X10 Reverse Hypers @50lbs
Volume for Day: 6 Miles
Volume for Week: 6 Miles
Tuesday 10/13
Afternoon:
Dynamic Warm Up
6 Badger Miles
6X100m Strides
15 Minute Deep Tissue on Hams and IT Bands
15 Minute Sauna
4 Minute Ice Bath
notes: I felt my knee today on my run, it didn’t hurt but I could feel tightness and upon examination after my run some tissue was clumped up on the top medial side of my knee.
Volume for Day: 6 Miles
Volume for Week: 12 Miles
Wednesday 10/14
Afternoon:
Dynamic Warm Up
Run to Hill
Hills: (60, 1:46, 60, 1:45, 61, 65, 57, 57, 59, 61) 2:15 after short hills and 1:30 after long hills
Cool Down
notes: Felt really good, I felt like I truley did not pound myself into the ground.
Night:
3X3 Snatch @95lbs
5X5 Squat @185lbs
3X5 CGRDL’s @135lbs
2X10 Reverse Hypers @50lbs
3X15 Hanging Knee Raises
15 Minute Sauna
3 Minute Ice Bath
Volume for Day: 7 Miles
Volume for Week: 19 Miles