6:30 am. I headed over to the local track to attack my schedule workout for the day. Today's workout again came from the Crossfit Endurance site but today I decided to combine both WOD's into one session. Again like yesterday my handy Suples Bag was used as a substitute, today it took the place of a 1.5 pood kettle bell. I also upped the bag size from 26 lbs. to 36 lbs. Push offs were subbed in for the pull ups because there is no pull up, set up at the track. I started with 15 minutes of active warm up that included various form drills mixed in with 100 meter strides picking up speed as the warm up progressed. After 15 minutes my sweat was rolling and the heart was pumping time to get after it. The first part of the workout consisted of 3 rounds of run 400 meters, 21 power snatches w/ 36 lb. Suples Bag, 12 push offs, continuos and as fast as possible. Total time for 3 rounds was 8:57, the hardest part being the 21 power snatches . I took equal time on my recovery before I started the second part of the workout, which was a Tabata sprint. Without getting to off track, Tabata intervals are 20 second periods of intense work (in my case today it happened to be a run some days it can be body squats) followed by 10 second periods of rest, done eight times. Its the most intense 4 minutes of exercise you'll ever experience. The CFE site recommend 3+ hours of recovery in between these session but because of my time constraints today I decided to do them both in one session. I am now fully aware as to why they recommend this practice. Right from the first 20 second interval I could feel how taxed my legs and knew it was going to be a painful 4 minutes. The great thing about a Tabata session is that it only takes 4 minutes and I know I can suffer for 4 minutes. After I completed my last 20 second sprint I walked 400 meters and followed that up with an easy 1600 meter jog to complete my cool down. Feeling good I headed off to meet my morning clients.
After finishing up with my clients I had some free time so I decided I hit another quick workout. The workout consisted of 3 round of 10 burpees, 20 box jumps, 40 double unders. When the smoke had cleared and the clock was stopped, it read 9:16. All in all it was a solid day of training and I'm looking to what tomorrow has in store.
31 August 2010
30 August 2010
Monday, Fun-day: 8/30 workout
Just like every Monday this summer I headed up to Red Bank Regional to workout with the boy cross country team. I usually try to get there early so I can get my training in before they arrive. I found over the years of coaching that training with the kids although fun and convenient is not always what's in the best interest of the kids or the program. I've also found the less you run with them the more they appreciate it when you do. With the team having their time trial today I wanted to get in some light strength work before practice and then I planned to head over to Hartshorne Woods to run some hills with a little bit of a twist. My morning strength work consisted of three super sets of bench (15), dips (10) and push offs (5) moving from exercise to exercise with as little rest as possible then taking two minutes between sets. Since I don't have access to a GHD machine I did 3 x 25 sit ups on the roman chair set up.
At 7:30 I briefed the team on how the time trial would be run and what my expectations were. At 7:35 they got their game faces on and got ready to bring their A-game. Although we had some promising things happen this morning it's very clear that we have our work cut out for us this fall if we intend to turn some heads. Win, lose or draw if the kids can work their butts off, give 100% everyday and understand the value of hard work, I will be a very happy individual at the end of the season.
After practice I headed over to Hartshorne Woods for a little hill training. Today's main workout came from the Crossfit Endurance site and consisted of a 1 mile weighted uphill run. If you've ever run at Hartshorne you know exactly where this run is headed!
Since I know longer have a Garmin 305 I decided I would run for 10 minutes just to be on the safe side and not miss any distance in the workout. Since I don't own a weight vest I decided to use my 26 lb. Suples Bulgarian Training Bag. I figured I can use it for everything else I might as well use it for my weighted hill run.
I did my normal 8-10 minute easy jog just to get a sweat going and then completed the warm up with a few form drills. Today's drills consisted of; skips, a-skips, b-skips, high knees and a few body squat with some stride outs after each set of squats. From there I grabbed my bag and headed to the start. Running on the hills at Hartshorne can be brutal enough but when you add 26 lbs. on top of that you're dealing with an entirely different animal. As I made my way up the climb I passed a few runners going in the opposite direction and the looks they gave my were priceless. Towards the end of the run all I could think about was the fact that I would have to run back to my car with the extra 26 lbs. on my shoulders. I knew the way back down would be easy running so I tried to focus on the discomfort and pushed through until my timer went off. I took 5 minutes dropped the bag and gathered my marbles for the run back down to the parking lot. After I dropped of the bag I continued on for another 10 minutes of easy running to cool down. After my cool down I did some light kb swings (25) and SDLHP (25) to finish up the days training.
At 7:30 I briefed the team on how the time trial would be run and what my expectations were. At 7:35 they got their game faces on and got ready to bring their A-game. Although we had some promising things happen this morning it's very clear that we have our work cut out for us this fall if we intend to turn some heads. Win, lose or draw if the kids can work their butts off, give 100% everyday and understand the value of hard work, I will be a very happy individual at the end of the season.
After practice I headed over to Hartshorne Woods for a little hill training. Today's main workout came from the Crossfit Endurance site and consisted of a 1 mile weighted uphill run. If you've ever run at Hartshorne you know exactly where this run is headed!
Since I know longer have a Garmin 305 I decided I would run for 10 minutes just to be on the safe side and not miss any distance in the workout. Since I don't own a weight vest I decided to use my 26 lb. Suples Bulgarian Training Bag. I figured I can use it for everything else I might as well use it for my weighted hill run.
I did my normal 8-10 minute easy jog just to get a sweat going and then completed the warm up with a few form drills. Today's drills consisted of; skips, a-skips, b-skips, high knees and a few body squat with some stride outs after each set of squats. From there I grabbed my bag and headed to the start. Running on the hills at Hartshorne can be brutal enough but when you add 26 lbs. on top of that you're dealing with an entirely different animal. As I made my way up the climb I passed a few runners going in the opposite direction and the looks they gave my were priceless. Towards the end of the run all I could think about was the fact that I would have to run back to my car with the extra 26 lbs. on my shoulders. I knew the way back down would be easy running so I tried to focus on the discomfort and pushed through until my timer went off. I took 5 minutes dropped the bag and gathered my marbles for the run back down to the parking lot. After I dropped of the bag I continued on for another 10 minutes of easy running to cool down. After my cool down I did some light kb swings (25) and SDLHP (25) to finish up the days training.
29 August 2010
8/29 workout
This morning I attended a free hour yoga class at lululemon athletica this am. That's right I said FREE! If you are into yoga and into things that are free I would highly recommend you check it out. You may also want to check out some of their gear. Clothes made for working out but also functional as lifestyle wear.
After yoga I headed over to Holmdel Park to do my run. Today's workout consisted of 12 x 1 minute hard running w. 30 seconds recovery. The goal was to consistently cover the same distance during each and every interval. I would say I was successful in reaching my goal, 11-12 stung but I got through it. Most of the time when I run fast I try to focus on my form and my mechanics, it helps take my mind off how crummy I feel. The only thing I can't seem to get a hold of is the way my right foot strikes the ground. No matter what shoes I have on. The second I start to move the pace along I get the worst hot spot on the outside of my forefoot. I've gotten a few new shoe suggestions to try so hopefully one of those will help my problem. I warmed up with a light 8 minute jog followed by a few form drills to help activate my hamstrings and finished with an easy 2 mile cool down. After my cool down I completed a few of the Mobility WOD I picked up from Kelly Starrett's blog.
Feeling a little beat I decided to postpone this afternoons strength session until tomorrow morning before practice.
After yoga I headed over to Holmdel Park to do my run. Today's workout consisted of 12 x 1 minute hard running w. 30 seconds recovery. The goal was to consistently cover the same distance during each and every interval. I would say I was successful in reaching my goal, 11-12 stung but I got through it. Most of the time when I run fast I try to focus on my form and my mechanics, it helps take my mind off how crummy I feel. The only thing I can't seem to get a hold of is the way my right foot strikes the ground. No matter what shoes I have on. The second I start to move the pace along I get the worst hot spot on the outside of my forefoot. I've gotten a few new shoe suggestions to try so hopefully one of those will help my problem. I warmed up with a light 8 minute jog followed by a few form drills to help activate my hamstrings and finished with an easy 2 mile cool down. After my cool down I completed a few of the Mobility WOD I picked up from Kelly Starrett's blog.
Feeling a little beat I decided to postpone this afternoons strength session until tomorrow morning before practice.
28 August 2010
8/28 PM. Workout
Easy 6 mile run at Holmdel Park w. 25 push-ups and 25 squats every mile and 10 burpees at 1.5 and the finish. Nice easy recovery workout. Did not time, just enjoyed the park!
8-28-10, AM. workout
Death by pull-ups: 15 pull-ups every minute on the minute until failure. Failure is taking the entire minute to complete 15 pull-ups. Once failure is reached take one minute rest and start the next minute with 10 pull-ups. Hit failure today at the 7 minute mark. This type of workout is way harder then it appears.
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