Time to Panic?

This was a terrible week of training.  I'm just can't find the time to workout.  And when I do find the time I'm absolutely exhausted.  I'm going to attempt to regroup this next week as I am starting to run out of time for Manitoba Marathon.  The good news is I don't have any major aches or pains.  I've been pretty good with getting regular sports massage and chiropractic adjustments.  Good luck to everyone running Boston Marathon tomorrow!!!


Monday
Off

Tuesday
Pm 1: 15 minute easy run + 6 x 50 meter sprints + 12 x 200 meters (60 second rest) + 15 minute easy run
Pm 2: CrossFit workout  Warmup + 15 burpees + 30 pullups + 400 meter run with a 25LB weight + 30 pullups + 400 meter run with a 25LB weight + 25 handstand pushups + 400 meter run with a 25LB weight + 25 pullups + 400 meter run with a 25LB weight + 25 pullups + 25 burpees
This  weeks track workout was a slight improvement.  Still got my butt kicked by Cathy!
Todays CrossFit workout was right up my alley with the running and longer sets.


Wednesday
35 minute easy run + 15 minutes of upper body weights
No time to run further!

Thursday
CrossFit 204  Warmup + 6 sets of 40 meter sled pushes + 90 second kettle bell swings + Cooldown
This was the first time ever performing sled pushes, this was exhausting!

Friday
Off

Saturday
10 minute easy run +  6 x 30 seconds at 8mph/12% + 10 minute easy run
Exhausted!  Too lazy!

Sunday
2hr easy run

I Just Got Beat By A Girl

Another good week of training (I think).  On Wednesday I did my weekly track workout with Cathy.  This week we switched it up doing a bit more anaerobic training - 16 x 200 meters with a 60 second rest.    We quickly settled in to 32 seconds per 200 meters. I felt pretty uncomfortable after only a few reps, but held tough because I wasn't going to let a girl beat me.  Cathy and I have been training together since the age of 15, even back then she could beat me at sprints!   By the 8th rep I was hurting pretty bad I told her I was about to quit.  Cathy told me to suck it up, I held on for another 4 reps before calling it a day.  Cathy did an extra two reps for a total of 14 x 200 meters.  

Monday

CrossFit  5 x 5 reps of back squat.

I had completed this workout the previous week.  I increased my weight to 115LB.  I feel I can  do a lot more but I'm not sure the trade off of being sore is worth it. 

Tuesday

Pm 1: 20 minute easy run + 6 x 50 meter sprints (walk back rest) + 6 minute tempo run + 6 x 50 meter sprints + 10 minute easy run

Pm 2: CrossFit  Warmup + 20 minutes of 50 skips + 15 ring rows + 10 burpees + Cooldown

Wednesday

15 minute easy run + 6 x 50 meter sprints (walk back rest) + 12 x 200 meters (1 minute rest) + 10 minute easy run

Thursday

Off

Friday

Am:  25 minute easy run + 6 x 50 meter sprints (walk back) + 4 x 1min (1min rest) + 2 x 2min (2min rest) + 3 x 1min (3min rest) + 1 x 2min + 25 minute easy run

Ran with Bradley.  He kicked my butt.  I was happy that the workout was 1hr45min total.

Pm: CrossFit  Warmup + 15 burpees + Fran + 50 overhead lunges + carrying jugs filled with rocks for 900 meters + Cooldown

Very difficult!

Saturday

45 minute easy run

Final Jets Game of season

Sunday

57 minute easy run

Recovering from Jets Game

Massage Therapy + New Business = UNPREDICTABLE

Much of my inability to train well is a direct result of the career I choose as a massage therapist.  Being able  to work a consistent 9-5 is not in the cards.  And with Massage Athletica having been open only 8 months I haven't quite figured out the ebbs & flows of this clinic.  Last week I predicted we were going to be slow with spring break, what do I know it has been our busy week to date.  As a result of the hectic work week and a few Jets games training once again suffered.

Monday
CrossFit  Warmup + 5 sets of 5 reps of back squats (110LB) + Cooldown

Tuesday
pm 1: 15 minute easy run + 6 x 10 seconds fast + 4 x 500m tempo - 100m all-out (200m walk rest) + 3 x 200m all-out (200m walk rest) + 15 minute easy run
pm 2: CrossFit: Warmup + 200 single skips + 90 air squats + 80 jumping jacks + 70 front lunges + 50 ring rows + 40 burpees + 30 wall balls + Cooldown

Wednesday
Off
Jets played Rangers.  Was feeling depressed from their loss on Monday.  This was the first game all season that I have not watched!

Thursday
pm 1:30 Minute easy run
pm 2: CrossFit  Warmup + 5 x 5 reps of overhead press + 3 x 60 seconds of pushups + Cooldown

Friday
15 minute easy run + 6 x 10 second hill sprints + 15 minute easy run
Still feeling depressed that Jets aren't going to make playoffs, so only watched the final period.  

Saturday
10 minute easy run + 6 x 10 second sprints + 6 x 30 second sprint + 30 seconds of thrusters (65LB) + 10 minute easy run
I had to cut this run short to watch Jets game.  Decided to jump back on the bandwagon when I realized jets are only 6 points out of the playoffs.  We'll they were officially eliminated after last nights loss.

Sunday
2hr05 steady run
Longest run this year.  Ran with a few guys.  I feel strong and injury free, just not feeling all that aerobically fit.

Keeping Consistent

Not a terrible week of training.  I had two massage and one chiropractic appointment. Was consistent with my workouts.  I was fighting a cold most of the week so I wasn't feeling 100%.  My thinking is this week will be a bit slower at the clinic with so many people on spring break.  It might allow for a huge week of training!!

Monday
am: 45 minute easy run
pm: CrossFit Workout - Warmup + 3 sets of 3 reps of front squat (full recovery) + 1000 meter row + 3 rounds of 15 ring rows + 20 air squats

Tuesday
15 minute easy run + 6 x 10 seconds fast (walk back rest) + 7 x 300 meter tempo - 100 meters sprint (2 to 3 minutes rest) + 10 minute easy run
Might not look impressive on paper, but this has been my longest track workout to date.  I felt pretty strong I was running with a few other people.  I felt like I was holding my own for once.

Wednesday
30 minute progression run
I was short on time today!

Thursday
Off
I had planned on a workout but when I arrived at the gym athletes were doing the final event of the CrossFit Open.

Friday
20 minute easy run + 6 x 10 second hill sprints (walk back rest) + 5 minute easy run + 6 x 10 second hill sprints (walk back rest) + 5 minute easy run + 6 x 10 second hill sprints (walk back rest) + 20 minute easy run

Saturday
40 minute progression run
This was a re-match of the burpee challenge between myself and Jesse.  Jesse pulled away over the final few minutes.  I suspect he was holding back.

Sunday
am: 35 minute easy run
pm: 35 minute easy run

I Feel Like a Real Runner

I'm starting to feel like a real runner!  This week I have encountered some good & bad.  Years past when I was training more seriously I was always riding a razors edge between peak fitness and injury.

Training has been good this past week.  I've had some solid sessions this past week despite being really busy with work.  I'm starting to feel comfortable at quicker paces.  Saturday's workout has been the most intense workout to date. 

Unfortunately before the workout I didn't feel quite right, but decided to go ahead with the workout anyway.  I have always suffered from springtime allergies.  For the past few days I thought I was dealing with allergies, but on Saturday I was certain I was coming down with a head cold.  In an attempt to be proactive I opted out of a Sunday long run.  My hope is I will be feeling better tomorrow.

Monday

Off

Tuesday

Maxbell

10 minute easy run + 12 x 10 seconds fast (walk back rest) + 500m tempo - 100m all-out (full rest) + 300m tempo + 100m all-out + 200m tempo - 100m all-out + 100 tempo - 100m all-out + 10 minute easy run

Wednesday

off

Thursday

60 minute easy run

Friday

Lindenwoods Hill

10 minute easy + 8 x 50m uphill + 4 sets of 400m uphill - 3 x 50m uphill (jog back recoveries) + 10 minute easy run

Saturday

Treadmill

15 minute easy run + 8 x 10 seconds fast + 16 x 30 seconds @ 8.0mph/12.0% (30secs jog rest) + 3 rounds of 20 burpees + 10 squats (50lbs) + 10 lunges (50lbs) + 10 minute easy run

Sunday

Treadmill

Hill Progression Run - 5 minutes easy (4.0mph/4.0%) + 15 minutes steady (6.0mph/6.0%) + 10 minutes fast (7.5mph/8.0%)

Mike

http://www.massageathletica.com/

Poor Hamstrings

Not a great week of training.  I had no spare time with volunteering at the Canadian Indoor Championships.  I was only working on a few athletes so it wasn't physically draining, but I find doing treatments in a competition setting to be mentally exhausting as you want the athlete to perform well and not pull a hamstring.  As a therapist you often have to do on the spot problem solving, whereas in the clinic the pace is slower & controlled.

This week I got a bit carried away on my Tuesday sprint session.  I was running 14 low for 100m.  My hamstring were sore for 5 days following the workout!!!

Here's my favorite hamstring vid from 1992 Olympics.


Monday
CrossFit
Warm-up + 15 minutes of skipping - front squats - ring rows + Cool-down

Tuesday
23 minute easy run + 8 x 50 meter sprints + 10 x 100 meter sprints + 10 minute easy run

Wednesday
30 minute easy run

Thursday
off

Friday
30 minute easy run

Saturday
15 minute easy run + 8 x 10 second sprints (60sec jog rest) + 16 x 30 seconds @ 8mph/12% (30sec jog) + 10 minute easy run

Sunday
am: 80 minute easy run
pm: 35 minute easy run

Another Week Of Training

Another week of training in the books.  I haven't started to panic yet, but I realize if I don't get down to some serious training soon I'm going to be in trouble for Manitoba Marathon.


Monday
CrossFit Workout  Warmup +  21reps of  deadlifts + kettle bell swings + 15 reps of deadlifts + kettle bell swings + 9 reps of deadlifts + kettle bell swings + Cooldown
I used pretty light for this workout as I haven't done a lot of deadlifts or kettle bell swings in my lifetime.  The bulk of the workout only took 3 minutes so it was the most intense workout.

Tuesday
35 minute easy run + 8 x 50 meters fast (walk back rest) + 6 x 100 meters fast (walk back rest) + 5 minute easy run
Did this workout at the track with Jackie.

Wednesday
40 minute easy run
Ran on the treadmill.

Thursday
30 minute easy run
Ran outdoors.

Friday
Warmup + 7 minutes of burpees + Cooldown


Saturday
15 minute easy run + 8 x 10 second sprints (jog rest) + 10 x 30 seconds @ 8mph/12% (30 second jog rest) + 10 minute easy run
Did this workout on the treadmill.  

Sunday
am: 80 minute easy run
pm: 30 minute easy run + Warmup + 7 minutes of burpees + Cooldown

Mike
http://www.massageathletica.com/