EMG - 12/31/12

Max Pull-ups: 10
2 min Max Sit-ups: 63
2 min Max Push-ups: 50 (PR)

I was hoping for new PRs all around, and came close.  I am pretty happy with the push-ups

I wanted to do a mile time trial today, but did not get to it.  Hopefully tomorrow morning.

Happy New Year!

NHG - 12/31/12

Bench Press 3RM:  255
Bench Press 3 x 3 @ 90% 3RM:  230

Nothing else... I wasn't feeling it today.  Tomorrow is a new year!  Will re-direct with more focus on metabolic conditioning in addition to strength foundations.   Spartan Race in March and TM in April.  I may even enter into the CF Open in March... more likely that I will just do the workouts informally.

NHG - 12/30/12

Deadlift 5 x 5:  275, 295, 515, 325, 335(3)

Sprint 4 x 1-min (1-min rest)

EMG - 12/29/12

slow easy recovery run 5 miles 10 burpees at each mile.

NHG - 12/28/12

Power Snatch 2RM:  145; I got 155 for one rep (that is a PR)
Was supposed to do 4 x 2 @ 90% of 2RM but dumped the bar on the first set and it bounced back and into my shin... feels real good!

Weighted Chin-up 5RM:  64 lbs

EMG - 12/27/12

Bumble Bee/ Holiday Bowl 5k today-

Erik- 18:11 (5:23, 6:00, 6:13)  div:4th overall:25th
Meadow- 30:12  (no splits)  div:29th overall:601st

PR, so I can't complain.  Next stop sub 18 then lifetime PR 17:24

NHG - 12/27/12

Rack Jerk 1RM:  215

Bench Press 4 x 15 @ ~50% 1RM:  135

Tabata Box Jumps (20") - didn't count my jumps to get a score

NHG - 12/26/12

Front Squat 3 x 5:  225(4), 225(4), 215

3 Rounds (1-min rest)
8 Horizontal Pull-ups
8 Ring Dips
8 Toes to Bar

EMG - 12/22/12

6 x 100 m stair repeats intermittent push-ups 35, 25, 20, 15/5

NHG - 12/22/12

Greasing the Groove - taking the next 3 days to just stay somewhat active without overtraining

Deadlift 3 x 8 @ ~60-% 1RM:  225
Press 3 x 8 @ ~60% 1RM:  95

EMG - 12/21/12

Morning
4 mile tempo run 27:36 (6:45, 6:59, 7:09, 6:43)  I am really happy with the pacing this time, although I am starting to wonder if my 1 and 3 mile marker is placed correct.

Evening
Pull-ups 5, 5, 5, 4

toughsquats 10, 9, 8, 7, 6...
burpees         1, 2, 3, 4, 5...

knees to elbows 6

EMG - 12/20/12

4 x 400 m intervals + 15 GHD sit-ups
(1:09) 2:09
(1:12) 2:12
(1:14) 2:16
(1:16) 2:26

NHG - 12/20/12

Back Squat 5, 5, 3, 3, 3 - 245, 250, 265, 270, 275(2)
Push-ups 2-min: 52
Sit-ups 2-min: 81

EMG - 12/18/12

Spartan Ab 300

15 crunches

30 bicycles

30 back-scratchers

30 rotating crunches

15 leg-lowers

30 scissor-kick

30 side-crunches

30 bicycles

15 crunches

30 back scratchers

15 leg lowers

30 side-crunches

EMG - 12/17/12

I ran the same extended Elfin' Forest a bit faster this time 1:01:32

NHG - 12/18/12

Easy work on Hip Extension, Back Extension, GHD Sit-up, Pull-ups and Dips

Row: 
1000m Warm-up
500m for Time:  1:49

NHG - 12/17/12

C&J 7 x 2 (jerk after the 2nd clean):  165, 185, 205, 215(1), 215(1), 215(1), 215(1)
I couldn't get the 2nd rep so didn't get as much jerk work

Snatch 3 x 3:  115, 135, 135

EMG - 12/15/12

Don't feel bad,

4 x 160 m hill repeats, push-ups between each 30, 20, 15 failure on the 4th hill repeat

some bar dips and knees to elbows.

Honestly I probably should have taken Saturday off, but I knew I was going to have to take today off.

NHG - 12/15/12

Bench Press 3 x 5:  225, 235, 240(4)

Some KB swings and Pull-ups... not much of a workout

EMG- 12/14/12

I did the TM workout yesterday with little to no recovery time between exercises.  It went pretty well.

Today I ran a 4 mile tempo run and PRed 27:41.  My splits were 6:45, 7:03, ?, ? but obviously my last 2 miles were 14:03.  Pretty good pacing, I would like to get each mile under 7 next week.  Then I have a 5K on the 29th.

NHG - 12/13/12

Squat 15 x 1 (rest ONLY 5-7 sec between sets) @ 85% 1RM:  255 (this was harder than I thought)

5 Rounds:
Max Reps Ring Dips (14, 8, 5, 4, 4)
Toes to Bar x 10 reps

EMG - 12/12/12

4 x 400 m with 15 GHD sit-ups
(1:07) 2:15, (1:11) 2:18, (1:14) crash 2:44 didn't even try the last one

evening 5 sets of pull-up 5,5,5,5,3 50 sec recovery between each
3 sets for time 10 x 24 in box jumps, 10 x dumbbell side lunges
3:58


last Mon I ran Elfin' the full loop + an added loop at the top 1:02:30

NHG - 12/12/12

Jerk 5 x 3:  155, 165, 175, 185, 195(2)

TRX and Trampoline workout - 45 min

EMG - 12/8/12

45 min run (about 4.5-5 miles) 15 burpees at 10, 8, 6, 4, 2 minutes in.  5 more at the end.  I wanted to get to 100... next time.

NHG - 12/8/12

Overhead Squat 5 x 3:  155, 175, 185(2), 195(1), 195
previous 1RM was 185... did 195 three times today

NHG - 12/7/12

Deadlift 3RM:  345... tried 355 and got it once
Deadlift 3 x 3 @ 90% 3RM:  315, 315, 315

Weighted Chin-up 3RM:  72

8 x 40-yd Sprint
no good way to time these

NHG - 12/5/12

Bench Press 5 x 3:185, 225, 245, 250(2), 245(2)

A little jump rope and a little jogging or yogging, it might be a soft j.

NHG - 12/4/12

Clean & Jerk:  Plan was for 5 x 2 with the 2nd Clean finishing with a Jerk
155, 175, 185, 200, 210 (no jerk), 225 for 1 Clean - PR

3 Rounds of:
30-s Russian Twists with 25-lb plate
30-s Ring Dips
30-s Med Ball Slams with 20-lb ball

Malibu Spartan Sprint 2012 Review

Wicked muddy!!!  Made it hard to run, even beyond the fatigue,  I slipped and got stuck enough it was hard to maintain a rhythm.  Never less than 4-5 inches of mud, sometimes as much as knee deep.  I had a really good time, but from my limited experience so far, I felt it wasn't run as well as TM, and cost wise everything was extra (parking, bag-check, very little swag).

Obstacles: 1. Water hazards (pretty much what you would expect), 2.Cargo Net (up one side down the other maybe 20 ft high, slight incline)  3. Monkey Bars (this will be no problem for you, easier than TM, except uneven spacing and bar diameter, only maybe 15 ft)  4.Walls (over, under, through, 7 ft I think.  You go through once and then turn and go through in reverse.  5. 20 Box Jumps (I am not sure how high, but over 24 in, maybe 36)  6. Sand Bag carry ( pretty tough, the bag is heavy, and cumbersome {especially when soaked} we carried through a slot in a wall, then down a ravine, and back up and through the wall again. 7. Hard on the core).  8. Horizontal wall climb (pretty tough, but they let us cheat, because it was pretty much impossible with how wet and muddy it was.  They have a practice wall, I would recommend it) 9.  Spear throw (practice before hand, there is a guy on youtube that shows how to make one, this cost me 30 burpees and about 4 min.  Pick a hay bale with few spears already in it, mine got blocked by other spears)  10. Lake swim (maybe 20-25 yards) 11. Rope wall ( incline up one side, cargo net down the other 8-10 ft.  Don't grab the top of the wall, climb your hands all the way up, and kick a leg over.  A lot of people slipped reaching for the wall)  12. Stone Pull ("stone" on a rope, through a pulley.  You pull it up to the top.  Heavy enough that my body weight was more of a problem than my strength, once I got my butt on the ground it was pretty easy)  13.  Bunny Hop ( you put a band around your ankles and hop up a hill)  14.  Army Crawl (up a a gravelly, muddy hill under barbed wire for like 40 yards.  This sucked, more because of the bottle neck, you couldn't go fast because of all the people from the previous heats.  It feels like my legs went through a meat grinder).  15.  Bear Crawl ( it was mostly up hill, so it was pretty easy)  16.  Gladiator Pit ( They just released a smoke bomb when I got there, so I hardly got touched.  I don't think they really saw me even though I went right down the middle).

I think that was everything.  My time was 1:02:6, which was a little disappointing.  I lost a lot of time at the box jumps and the spear toss.  The biggest obstacle though was the bottle neck from the previous heats.  There were a few times I couldn't even run because there were so many people on a narrow trail.  This really slowed down the Army crawl.  Definitely pay the extra for the competitive heat or the first open heat.  There were people who finished in almost 4 hours.  Definitely more intense than TM, you rarely run more than a 1/4 mile without an obstacle.  All in all I was still top 4% overall and 7% in my age group.  Although I don't think that counts the competitive heat.

NHG - 11/30/12

Power Snatch 2RM:  135 (got 145 x 1 twice) - poor technique is killing me
5 x 2 Power Snatch @ 90% 2RM:  120 x 5 x 2

Kettlebell Swings @ 1.5 pood (53 lbs) - 30, 25, 20, 15, 10, 5 (equal rest between sets)
8:15

NHG - 11/29/12

Weighted Box Jumps 3RM - 40lb vest on 24" box
Front Squat 2RM:  235; did 245 one time for a PR... had to dump it on the 2nd rep

21, 15, 9 reps of
Bodyweight Bench Press (185)
Pull-ups
11:11 (struggled mightily with the bench press)

EMG - 11/28/12

I am not used to doing back to back races, so I have been pretty cautious this week.  I took Fri-Sun off to recover. Monday I ran a 2 + mile loop with a big hill with 15 burpees at 10, 8, 6 min and 5 x 5 pull-ups.  I took tuesday off, and ran  the 3 mile loop at Elfin' Forest (walked once for a short bit at mile one, usually I walk at least twice on the way up) and finished up with 15 burpees.

I went to pick up my "major award" for the Oceanside Turkey Trot.  It turns out I came in second in my division.  I got this plaque and a $15 gift card to The Running Center.

NHG - 11/27/12

Power Clean 3RM:  195
Power Clean 3 x 3 @ 90% 3RM:  175, 175, 175
Max Reps Pull-ups w/ 40lb, 32lb, and 24lb vest:  6, 7, 6

5 Rounds (2-min rest):
60-yd Pro Shuttle (sprint forward 5 yds, backpedal 5 yds, sprint forward 10 yds, backpedal 10 yds, sprint forward 15 yds, backpedal 15 yds - touch ground at all turns)
19.5, 18.4, 18.2, 18.1, 18.5

NHG - 11/26/12

Press 3RM:  145
Press 3 x 3 @ 90% 3RM:  130, 130, 130

5 Rounds (90-sec rest):
Max reps of 225 lb Squat
7 Burpee Box Jumps (20" box)

I only did 3 rounds

O'side Turkey Trot

Meadow took one for the team today and stayed home to cook.  This allowed me to break away for a couple hours and run the O'side Turkey Trot 5K.  Last year I ran a 20:23, this year my minimum goal was to beat that time, my real goal was to break 19 for a post HS PR.  I ran 18:37, my first mile was very fast 5:35ish my 2nd was  6:10ish, and my 3rd was also 6:10ish.  Which was more or less my strategy.  I read an older article recently about a study that refuted the "go-out-easy" or negative split philosophy on running 5K's.  The study showed that runners that go out fast in the first mile, dial back in the second, and finish strong get the better times.  So I tried it, and it seems to have worked.  I still think I went out too fast, and didn't finish fast enough, but all in all I am very happy with my time.

Here is the article if you are interested
http://www.runnersworld.com/race-training/go-out-fast-your-next-5k
and another
http://www.runningplanet.com/training/5K-pacing-strategy-tactics.html
I think I combined these two in my mind

EMG - 11/18/12

2 x 400 m intervals + 15 GHD sit-ups

(1:09) 2:26
(1:11) 2:26

I have been working out...

... just not as much.

Before my convention I had a deadline, and the made for some long days and even longer nights.  I still squeezed in a couple runs including the Elfin' Forest PR on 11/4.  Then in PA I got a couple runs in, including a good fartlek.  Finally I ran a 2 mile tempo (6:45, 6:15) with a one mile cool down.  I have done some workout stuff here and there, mostly a lot of burpees.

Highlight of the week: I did 11 pull-ups for (I am pretty sure) the first time in my life.

I have the Turkey Trot next week, and Spartan Sprint the week after that.  Needless to say I will be tapering the next two weeks.  Then back at it for reals yo.

NHG - 11/14/12

Squat 5 x 3:  225, 265, 270, 270, 270(1)

3 Rounds (3-min rest between rounds):
Max reps of body weight Bench Press (185)
Max reps of Pull-ups

16/10, 10/8, 9/7

NHG - 11/11/12

Deadlift 5 x 3:  275, 315, 335, 345(2), 345(1)

10, 9, 8, ... , 1
Push-ups
Toes to Bar
7:05

NHG - 11/9/12

Power Clean 3, 3, 3, 1, 1, 1:  185, 195(2), 195(2), 205, 210(f), 205
Chin-ups 5RM:  48 lbs

10 round:
Farmer's Carry (as heavy as possible) x 25 yd - I used whatever I could get to test my grip
50-yd shuttle (2 x 25 yd)
Around 6 min

NHG - 11/8/12

Press 5 x 2:  135, 145, 155(1), 150, 155(1)
Front Squat 1RM:  240

5 Rounds:
2 x Front Squat @ 90% 1RM:  210 (only got 1 on the 5th round)
Max Reps Dynamic Push-ups:  15, 12, 12, 10, 10

NHG - 11/6/12

Power Snatch 2RM:  decided to do Snatch instead of Power Snatch; did several warm-up sets of 2-4 reps, then tried 135... I got 135 for 1 rep on two separate attempts... then, decided to try 145 and got 1 rep on two separate attempts

8 rounds (30 sec rest between rounds):
3 x Power Clean @ 75% Body Weight (did 145)
40-yd sprint

Graham timed me and did the sprint portion

Obstacle Course Article

http://faculty.css.edu/tboone2/asep/JEPonlineApril2012Nicole_Mullins.pdf

NHG - 11/5/12

Squat 12x2 @ 65% of 1 RM (45 secs rest):  195
*work on moving the bar as fast as possible
Bench Press 3 RM, 3x3 @ 90% of 3 RM:  Only got 2 at 255 and 250; did sets at 225

As many rounds as possible in 15 minutes of:

1 round consists of:

1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

6 rounds + 1 pp + 1 pu + 3 pp @ 125

EMG - 11/4/12

Elfin' Forest 56:32

EMG - 11/02/12

4 mile tempo run paced it like a boss this time, and it paid off.

7:05, 7:08, 6:55, 6:49 for a total of 27:57

NHG - 11/1/12

Squat 3RM:  didn't really get it... I got 2 at 275 and then only 2 at 265.  I did several sets of 5 and 3 leading up... maybe too many
1 x Max Reps at 85% of 3RM:  9 reps at 225

Press 3RM:  150
1 x Max Reps at 85% of 3RM:  6 reps at 125

5 rounds
1 min Run
1 min to do 5 Plyo Push-ups and 10 KB Swings (53 lbs)

EMG - 10/30/12

10 x 100 m stair repeats push-ups after every 2 (35, 25, 20, 15, 10, 10)

NHG - 10/30/12

3 sets of 4 5-sec sprints (5-sec rest)
2-min between sets

7 x 2 Clean:  155, 185, 195(1), 195, 205(1), 195, 195(1)

10-8-6-4-2:
Strict Pull-ups
20-lb Ball Slam
4:45

NHG - 10/29/12

Back to it after a little deloading period.

Deadlift 3 x 8 @ 185 lbs
1 min Push-ups
1 min Sit-ups
1 min Push-ups
1 min Sit-ups

EMG - 10/28/12

I ran Elfin' Forest, the full 6 plus route in 57:30, which is a PR of about 1:30 or so.  Pretty good since this is the longest run I have done since the TM I think.

I did an ab workout later, but only got about halfway through.  I always forget how much trail run takes out of your core until I try to do something physical later in the day.

I will probably take Monday off.

EMG - 10/27/12

Full TM workout, it went really well.  I will probably add the weight vest back in soon.

EMG - 10/26/12

4 mile tempo run (6:48, 6:51, 7:21, 7:17) still going out too fast, but I came really close to getting all under 7:17

5 sets of pull-ups 5,5,5,5,4 almost got the last one too.

3 sets for time
10 x db clean to thruster (2 x 15 lb), 10 burpees.  forgot to start watch

EMG - 10/25/12

4 x 400 meters
1- (1:13)

Fire Hydrant 3 sets 12 reps with ISO Hold for 5 seconds after each rep.
Alternating Arm and Leg Raise 3 sets 8 reps
2- (1:14)

Straight Leg Fire Hydrant 3 sets 8 reps with ISO Hold for 5 seconds after each rep.
Prone Knee Raise 3 sets 12 reps
3- (1:14)
Double Leg Bridge 3 sets 12 reps
4- (1:16)

100 m sprint

Lateral Crab Walk 3 sets 25 yards
Lateral Bear Crawl 3 sets 25 yards
Tiger Crawl with a pushup 3 sets 25 yards
Frog Hop with jump 3 sets 25 yards

I meant to do 3 sets of this, but hit the wall

EMG - 10/24/12

We went to Tucson yesterday, and came back today.  So, I used yesterday as my rest day.

Got up this morning and went for a 30 minute run at moderate pace, and then did 2 min max push-ups (49), 2 min max sit-ups and burnt out at 40+ for some reason.  Probably just fatigue, I have been hitting abs pretty hard lately.

NHG - End of Year Goals

Original End of Year Goals:
Squat - 315
Press - 175
Deadlift - 385
Total - 875

10/24/12:
Squat - 300
Press - 165
Deadlift - 375
CrossFit Total - 840

Bench Press - 270
Clean & Jerk - 205
Snatch - 150
New End of Year Goals:
Squat - 325
Press - 175
Deadlift - 400
CrossFit Total - 900

Bench Press - 275
Clean & Jerk - 225
Snatch - 175

Again, I'm focusing on these movements until the end of the year and then will re-evaluate and return to a more typical CrossFit regimen in which I include metabolic conditioning and prepare for the Spartan Race and Tough Mudder.

NHG - 10/24/12

Bench Press 1RM - 265, 275 (f x 2)
Squat 1RM - 300
Deadlift 1RM - 375

NHG - 10/23/12

Run 1 mile
Run the 2nd mile with 200-m intervals
All w/ Graham

EMG - 10/22/12

6 x 160 m hill repeats, jog down recovery

15 min rest


10 db tough squats (45 lb dumbbell)
1 burpee
9 db tough squats
2 burpees
8 db tough squats
3 burpees
etc.

EMG - 10/21/12

3 mile run- tough up hill for most of the first 1.5, fast down hill second 1.5

Run 10 minutes followed by 10 burpees
Run 8 minutes followed by 10 burpees
Run 6 minutes followed by 10 burpees
Run 4 minutes followed by 10 burpees
Run 2 minutes followed by 10 burpees

NHG - 10/21/12

Press 1RM:  165
Snatch 1RM:  150
Clean & Jerk 1RM:  205

EMG - 10/20/12

3 sets with 2 minute recovery

10 Chin-ups (only managed 6 and 5 for sets 2 and 3)
25 Diamond pushups
15 Hindu Squats
1 Hanging pull-up (hold as long as you can)
10 Elevated Push-ups
15 Burpees

EMG - 10/19/12

5 mile run moderate pace with 30 burpees at mid point
8 x 100 m intervals 30 sec rest

Oh by the way, the fact that Athens has a trampoline gym only reinforces Patton Oswalt's opinion  about it

NHG - 10/18/12

Run 1.5 miles (w/ Madds)

Bench Press: 5 x 1
245, 260, 275(f), 275(f), 265, 270

Ring Dips:  3 x max reps
16, 10, 6

NHG - 10/16/12

Trampoline Workout - see Aerofitathens.com or search youtube for video

Pretty good workout and my abs were smoked!

EMG - 10/18/12

 4 rounds for time: 45 sec recovery

run 400 m (1:14) + 10 GHD sit-ups = 2:04
400 m (1:14+) + 10 = 2:05
400 m (1:15)  + 10 = 2:06
400 m (1:15+) + 10 = 2:09

really happy with this, if I can at least match it next week I will start wearing a weight vest.

3 sets for time
10 x 24 inch box jumps, 10 x db(15 lbs) side lunges
4:25

10 knees to elbows
20 oblique crunches each side

EMG - 10/17/12

 4 mile tempo run (goal 7-7:17 pace)  I tried to slow down and pace it out better, but still went out too fast (6:45, 7:06, 7:17, 7:48) 28:56

5 sets of pull-ups 5, 5, 5, 5, 3

3 sets no rest
10 x 3 way db(2 x 15 lb) rows, 10 x 1 armed kettlebell (15 lbs) C & J

5 x 5 weighted bar dips 1 min recovery

AB 300
15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches

LSD vs. HIIT

I would love to hear your thoughts on this article.
He doesn't really cite any sources or empirical facts, other than personal experience.  I would say that our little focus group (me and you) running TM would contradict his position, since you wooped my ass and you do little to no LSD.  This does agree with my layman's opinion however, that (depending on your goal) completely ignoring LSD is not balanced.

EMG - 10/16/12

Morning
8 x 100 m stair repeats with sets of push-ups at the beginning and after each 2 intervals (30,25,20,15,10) for a total of 100

Evening

10 db tough squats (45 lb dumbbell)
1 burpee
9 db tough squats
2 burpees
8 db tough squats
3 burpees
etc.

EMG - 10/15/12

More or less took Monday off.  I jumped rope a little, and tried to learn doubleunders.  Still can't do them consecutively.  I also did 2 minute max push-ups(45), sit-ups(66), and pull-ups (8).  My immediate goal is to hit the Army Ranger minimum qualifications, and to my surprise I am only short on push-ups (-4).  After that I want to meet the qualifications for the Army Physical Fitness Badge.  I know these are all silly goals, but they help keep me motivated.  I am also still working towards a 5 min mile as well.

EMG - 10/14/12

I did a 3 mile run at Elfin' Forest this morning, and my legs are blasted.  I think a hard week of workouts (for me) especially on the legs has finally caught up to me.  I will be taking tomorrow off, maybe go for a swim and work on double-unders.  I have yet to manage 2 in a row.

EMG - 10/13/12

I did my full TM workout today before teaching class.  I was satisfied with everything except pull-ups(5) and bar-dips(4) so I did  a set of 8 for each when I got home from school.

NHG - 10/13/12

Power Snatch 1RM:  145

5 rounds for time:
3 x Power Snatch at 70% 1RM - 95
3 x Burpees

4:05

EMG - 10/12/12

5 mile run moderate pace 10 burpees every 10 minutes

20 minute recovery

AB 300
15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches

my abs are gummy and it has been about 5 hours since

EMG - 10/11/12

4 rounds for time: 45 sec recovery

run 400 m + 10 GHD sit-ups = 2:02
400 m + 10 = 2:04
400 m + 10 = 2:08
400 m + 10 = 2:18

My 400 m times were 1:12, 1:12, 1:15, 1:21

15 min rest

3 sets for time 10 x 24 in box jumps, 10 x dumbbell lunges(2 x 15 lb dumbbells)
4:33

8 knees to elbows
10 oblique crunches each side

NHG - 10/11/12

Squat 5 x 3:  245, 260, 260, 260, 260 (2)

Max Double Unders in 2-min:  132
Max Push-ups in 2-min:  53 (very sad)

I took 5 days off while working like a dog and getting very little sleep... ready to get back to doing some physical work!  Kind of ironic that I'm earning a terminal degree in Exercise Physiology yet I have to battle requirements just to work out!

EMG - 10/9/12

Morning
4 mile tempo run - I attempted to go 7 - 7:17 pace for this run.  First mile was right around 7, mile 2 was 7:08, mile 3 I felt the burn and dropped to 7:25ish, then crashed hard on mile 4 with a 7:45.  Which still comes to an average of 7:20.  If I pace myself better next week I think I can get them all under 7:17
I used this website to help me calculate my tempo run
I also found these two, which are kind of interesting
http://www.runnersworld.com/cda/agegradingcalculator/0,7977,s6-238-277-415-0,00.html
http://www.nationalmastersnews.com/allamer/aa_tf_m.htm

Evening
I had a crappy workout that I won't bother listing, I will probably take today off

EMG -10/8/12

5 x 160 m hill repeats, jog down recovery

15 min rest

3 x 5 pull-ups

3 sets for time
12 x 1 arm kettlebell (15 lbs) swing, 10 x dumbbell powerclean to thruster (2x15 lb dumbbells)
4:56

10 knees to elbows
20 oblique crunches each side
30 sit-ups

EMG - 10/7/12

Went to my buddy Doug's wedding, stayed at his house Sat night.  Went for a 5ish mile run around Lake Gregory near Arrowhead (5000+ ft elev.) did 10 burpees every 10 min.

EMG - 10/5/12

Morning:
7 x 100 m stair repeats with push-ups after every 2 (30,20,20,15)

Evening:
Set 1
9 chin-ups, 25 diamond push-ups, 15 hindu squats, 10 elevated push-ups, 15 burpees
2 min rest
Set 2
6 chin-ups, 25 diamond push-ups, 15 hindu squats, 10 elevated push-ups, 15 burpees
2 min rest
Set 3
4 chin-ups, 15 diamond push-ups, 15 hindu squats, failure

EMG - 10/4/12

Morning: 4 mile run moderate pace

Evening:
5 sets of pull ups 5,5,5,4,3

3 sets for time
8 x T push-ups 15 lb dumb bells, 10 x 3-way dumb bell rows (15 lb)
6:08

8 knees to elbows
20 oblique crunches each side
20 sit-ups

NHG - 10/4/12

Bench Press
2 x 5 @ 80% 1RM:  205, 205
3 @ 85% 1RM:  225
2 x 3 @ 90% 1RM:  245, 245(2)

8 rounds:
3 Front Squat @ 70% 1RM:  155
10 yd Flying Start and 10 yd Sprint
6 Ring Dips

45-s rest between

EMG - 10/3/12

warm-up 10 min of jumprope

3 sets for time:
10 x 24 in box jumps
10 x (2)15 lb dumbbell lunges each leg
4:30

5 x 10  (1)50 lb dumbbell power squats  30 sec recovery

10 knees to elbows
20 side crunches each side
30 sit-ups

EMG - 10/2/12

3 mile run moderate pace.  There is a playground half way that has monkey bars, I practiced on these.
10 burpees at the end.

NHG - 10/2/12

Deadlift 5 RM:  325; got 3 @ 345 but wasn't tough enough to get the last 2
3 set of max reps Strict Pull-ups:  14, 8 ,9

3 Round:
7 One-arm KB Snatch --> 7 One-arm KB Thruster - each arm
5 Burpees

5:15

NHG - 10/1/12

Squat 7RM:  235; did 6 @ 245 and actually had to dump the weight... scared me a little
Press 7RM:  125; did 6 @ 135 and 5 @ 135

3 rounds
10 x 95lb Walking Lunge
3 x Max Distance Standing Long Jump
10 x Double Unders
90-s rest between

2012 MCRD Boot Camp Challenge

EDIT:  So official times are
Erik: 24:14,  6 in the elite div,  28 overall  [the same guy won it this year and last year, this year he ran 3:11 slower.  I ran 2:43 slower, so I will call it a 28 sec improvement ;)]

Meadow: 35:55,  35 in women 35-39, 663 overall [a little less than 1300 people finished this year, so middle of the pack, considering she ran very little in the last 3 weeks because of the stingray this is awesome. She was shooting for 35 without the tougher course]

Unofficially I ran 24:16 and placed 6th in the elite male  division and 24th overall.  My goal was to run faster than last year.  Unfortunately this is impossible to say, as the course had about 50% more obstacles and was about 1/4 mile longer compared to last year.  However, last year I placed 16th in elite male and 63rd overall.

Meadow ran somewhere around 41:00, she did great!  I will post the official results when they do.

NHG - 9/29/12

Max Height Box Jump:  40.5"

15, 12, 9
Bench Press @ Body Weight + 5 lbs
Weighted Pull-ups w/ 50 lbs

I used 190 lbs for BP and 32 lbs for Pull-ups
10:20

NHG - 9/28/12

Power Snatch 6 x 2:  95, 115, 125, 135(1), 135(1), 135(1)
Overhead Squat 5 x 1:  135, 155, 170, 185, 190(pr)

5 x max reps Handstand Push-ups:  8, 5, 6, 3, 3

6 x 100m sprints (45-s rest)

EMG - 9/26/12

3.5 mile jog moderate pace 10 strict push-ups at the end.

NHG - 9/26/12

Deadlift
3 x 80% 1RM:  285
3 x 85% 1RM:  300
1 x 90% 1RM:  315

30 x 20" Box Step up with 50lb Dumbbell in each hand
25 x Pull-ups (strict)
50 x 40lb Good Mornings

1000m Row to warm-up
500m Row to cool-down

EMG - 9/25/12

5 x 5 pull-up (I shouldn't even call it this anymore, since I haven't done 25 yet)  no weight this time 5,5,4,3,2


3 sets for time
10 x 24 in box jumps and 15 single arm (15 lbs)kettle bell swing each arm
4:42

8 knees to elbows.  These went well, probably up the number next time.
20 each side oblique crunches
20 sit-ups

NHG - 9/25/12

Squat 10RM:  215
Press 10RM:  115
Probably could have pushed with another attempt at 220 or 225 for squats and 120 for press.

8 rounds:
3 consecutive 20" box jumpovers with 25m sprint
Rest interval was walk back to start

EMG - 9/24/12

Hard 5K run with 10 burpees at each mile.

I will taper the rest of the week.  Meadow and I are running the MCRD Bootcamp Challenge this Saturday.

EMG - 9/22/12

5x5 weighted bar dips 45 sec recovery. 15lb (5), 15lb (5), 15lb (5), 15lb (5), 15lb (5),


timed 3 sets 5 x dumbbell T push-ups, 10 x dumbbell three way rows (15 lb dumbbells for both)
5:08

8 knees to elbows
20 sit-ups
20 side crunches each side

NHG - 9/22/12

As many rounds as possible in 12 min:
5 x 225lb Deadlift
10 x 24" Box Jump

9 rounds + 5 Deadlifts

EMG - 9/21/12

2 x 160 m hill repeats 30 push-up
2 x 160 m hill repeats 20 push-ups
jog home (1/4 mileish) 20 push-ups

I have no idea of the times, I ran as hard as I could.

NHG - 9/21/12

On the minute for 12 minutes:
2 x Power Clean at 80% 1RM
160 lbs

20-15-10-5
Push-ups
Sit-ups

100 Double Unders

EMG - 9/20/12

5 sets of weighted pull-ups

8 lbs(5), 6 lbs(5), 4 lbs(4), 0 lbs(3), 0 lbs(1)  I really suck at pull-ups and it frustrates the shit out of me.


3 rounds for time 10 dumbbell power clean to thruster, 10 burpees  4:08

8 knees to elbows
20 sit-ups
20 oblique crunches each side

NHG - 9/20/12

5 rounds (2-min rest between):
3RM Press
Max Reps Weighted Pull-ups (25 lbs)
145/8, 145/6, 145/4, 145(2)/4, 145(1)/3

8 rounds (90-sec rest between):
3 x Squats @ 65% 1RM
20-yd sprint with 10-yd flying start
180 lbs for Squat
Had no accurate way to time sprints

EMG - 9/19/12

Yesterday I did a max set of pull-ups (8) 2 min max for sit-ups (46) and push-ups (34 in 1:30ish) my elbow locked up after 20 push-ups.  I did an untimed set of 26 push-ups afterward.

Today I did 4 rounds for time: 45 sec recovery

run 400 m (1:12) + 10 GHD sit-ups = 2:04
400 m (1:14)+ 10 = 2:20
400 m (1:17)+ 10 = 2:29
400 m (1:21)+ 10 = 2:34

NHG - 9/18/12

Bench Press
5 @ 80% 1RM:  220
2 x 3 @ 87.5% 1RM:  240, 240
4 x 1 @ 90%+ 1RM:  250, 255, 260, 260

For 10 minutes, complete 30 KB Swings at 1.5 pood every other minute:
29, 20, 20, 20, 21 (couldn't do 30 in a minute)

EMG - 9/17/12

5K time trial - 21:28

NHG - 9/17/12

Front Squat
5 @ 60% 1RM:  135
5 @ 70% 1RM:  155
4 @ 75% 1RM:  165
4 x 4 @ 80% 1RM:  175

3 x 12 GHD Sit-ups

EMG - 9/14/12

8 x 100 m stair repeats with push-up after each two intervals (30, 20, 20, 15)

NHG - 9/15/12

Power Clean 5 x 3:  165, 175, 180, 180, 185
Power Snatch 2RM:  115

3 Rounds (3-4 min rest between) @ 70-80% of Power Snatch 2RM
3 Snatch Pulls
3 Power Snatch
3 Snatch Press
95

EMG - 9/13/12

I did my full (Tough Mudder) workout to acceptable results.  I haven't really lost any strength, in fact if anything I am stronger.  My performance on any one exercise (running intervals included) is as good or better than it ever was.  However, my endurance is not up to snuff yet.

NHG - 9/13/12

Back Squat 3 x 5:  230
Bench Press 3 x 5:  210

EMG - 9/12/12

4 rounds for time: 30-45 sec recovery

run 400 m + 10 GHD sit-ups = 2:13
400 m + 10 = 2:24
400 m + 10 = 2:35
400 m + 10 = 2:39

My 400 m times were 1:11, 1:15, 1:17, 1:19
I would like to get all of these under 1:15 then I will start wearing a weight vest
At this point I will also start doing mile time trials every two weeks in an attempt to get my mile time back under 5 min.

NHG - 9/11/12

Press 5 x 5:  115, 125, 135(4), 130(4), 125(4)
Weighted Ring Dips 5 x 5:  40, 36(4), 36(4), 36(4), 0
Toes to Bar 2 x 15

EMG - 9/10/12

5K time trial 21:36

EMG - 9/9/12

5 x 5 weighted bar-dips 45 sec recovery 5(10), 5(10), 5(8), 5(8), 5(6)

3 sets for time
15 (15 lbs)dumbbell rows and 15 single arm (15 lbs)kettle bell swing
4:45

20 each side oblique crunches

Tomorrow I am going to do just a 5k time trial

NHG - 9/9/12

Deadlift 5RM (find 5-repetition maximum):  315
3 sets max rep strict pull-ups (3-min rest):  12, 10, 8

6 x 1/2 Gasser (1/2 Gasser is across the width of FB field and back) (1-min rest):  15.9, 15.5, 15.5, ?, 15.5, 16.2

EMG - 9/8/12

I attempted 5 x 5 weighted pull-ups and only managed 5(10), 5(10), 4(6), 3(6), 3(0)

3 rounds for time 10 dumbbell power clean to thruster, 10 burpees  4:23

8 knees to elbows
20 sit-ups

NHG - 9/8/12

Overhead Squat 5 x 3:  135, 155, 170, 185(f), 170(2)

21-15-9
Hang Power Cleans
Sit-ups
Push-ups
9:30

EMG - 9/7/12

8 x 100 m stair repeats push-ups before I started then after every 2 intervals except the last (30, 20, 10, 10)

Went for a brief swim in the ocean, it last about a minute before Meadow got stung be a stingray :(

NHG - 9/5/12

Squat 3 x 5:  225
Bench Press 3 x 5:  205

EMG - 9/4/12

4.5 mile run- I attempted 10 burpees each mile, but flamed out and even had to walk a little somewhere around mile 3.5

Not sure if I am pushing too hard coming back, or if I am just not used to fatigue and pushing through it (mentally) after my time off.

NHG - 9/4/12

Deadlift:  5 x 3 at 85% 1RM
287, 309, 309, 309, 309

85% of 1RM is 297, but I was using kg plates so decided to round up.  Good workout!

I took the weekend off to relax.  Played 3 rounds of golf and a little wakeboarding.

EMG - 9/2/12

4 rounds for time:

run 400 m + 15 GHD sit-ups = 2:15
400 m + 10 = 2:45
400 m + 10 = 3:10
400 m + 5 = ?

My first time doing this, I think I spent as much time in transition as anything.  I hit failure on the way down from #5 on the fourth set.

EMG - 9/1/12

I attempted 5 x 5 weighted pull-ups and only managed 5(10), 5(8), 4(6), 4(0), 3(0)

3 rounds for time 10 dumbbell deadlift to shoulder press (I am sure these have a name, but I don't know what it is), 10 burpees  4:15

8 knees to elbows

EMG - 8/31/12

6 x 100 m stair repeats push-ups before I started then after every 2 intervals (30, 20, 10, 10)

8/30/12

CrossFit Total
Back Squat 1RM - 275
Press 1RM - 155
Deadlift 1RM - 350
Total - 780

I'm using this as a Baseline Assessment for my goals of the following by 12/31/12:
Squat - 315
Press - 175
Deadlift - 385
Total - 875
I'm going to focus a little more on Strength work during this time but will not totally give up the other CrossFit MetCons

Once January rolls around, I'll transition back to some mixed work in preparation for:
Spartan Race - 3/10/13
Tough Mudder - 4/6/13

NHG - 8/26/12

Bench Press 3 x 5:
185, 225(4), 225(3)

Row 30s x 30 (rest interval 30s)
4160m (includes some coasting distance)
I did this on a rowing ergometer set at 5

NHG - 8/25/12

Squat:  3x5
225, 235, 240 (4)

Sprint 50m x 10
Rest intervals of :30-:45s

NHG - 8/24/12

Press 3 x 5:
135, 135(3), 135(3)... and the struggle with weak overhead lifts continues

4 rounds for time:
Run 400m
10 GHD Sit-ups

I have no idea what my time was... I completed as fast as I could.  My abs are smoked!

NHG - 8/21/12

Weighted Pull-ups - 5 x 5
40, 40, 48, 40, 40

5 rounds for time - 5 Deadlifts @ 245 lbs, 10 Burpees
6:20

NHG - 8/20/12

Warm-up:  1000m Row

Front Squat - 3 x 5
185, 195, 200 (3)
Weighted Dips - 3 x 8
50, 50 (7), 50 (7)

I signed up for the TM... 8:00 am start on Saturday, April 6th

NHG - 8/18/12

Snatch Balance - 1, 1, 1, 1, 1, 1, 1
135, 145(f), 145, 145, 155(f), hurt traps like I always do on overhead lifts

Run 5k
21:35 (Titan Twilight 5k)
Graham ran and finished in 31:55 (4th place in the Under 10 age group)

NHG - 8/14/12

3 x 5 Deadlift:
285, 285, 285
Practice:
GHD Sit-ups

NHG - 8/13/12

3 Round for time:
500m Row
400m Run
12:24

3 x 5 Bench Press:
215, 225, 235 (3)

NHG - 8/12/12

Run 8 x 400m (2-min rest):
1 - 1:42
2-7 - 1:24-1:29
9 - 1:22

Not precise on the distance so I'm not sure these were really 400m.

NHG - 8/11/12

15 sets of the following:
Overhead Squat: 1-1-1-1-1 (135, 145, 155, 165, 170)
Front Squat: 1-1-1-1-1 (155, 185, 195, 205, 215)
Back Squat: 1-1-1-1-1 (225, 235, 245, 250, 250)

EMG - 8/06/12

Finally got back to it, although slower than I would like

Sunday 7/29- 7 x 100 m stair repeats with sets of push-ups after each 2 (30,15,12)
Tuesday 7/31- 4.3 mile run
Fri 8/3- 8 x 100 m stair repeats with sets of push-ups after each 2 except the last (33,20,15)
Mon 8/6- 4 miles at elfin' forest

EMG - 6/30/12

Did my weight circuit last night, and went for a 3 mile walk with Mrs. Gist (mine)

Today I went for an 11+ mile run at about 8 minute pace

Tomorrow I will  do some stair repeats, and that will probably be my last serious run except Elfin' Forest on Tuesday.

EMG - 6/27/12

Hiked up to Halfdome in Yosemite.  7.5 miles up and back for a total of 15 miles, 4000 ft to 8800 ft for an elevation change of 4800 ft.  in about 7 hours.

NHG - 6/25/12

Trail run - 40 minutes at moderate pace
Very hot!

EMG - 6/23/12

1/2 mile warm up
10 x 100 m stair repeats (jog down for recovery)  I didn't time myself, I just did each one as hard as I could.
1/2 mile cool down

I may do my weight workout tonight depending on how I feel (which is pretty good right now).

I went to GHHS wrestling practice on Wed, took Thurs off, and ran out of time on Fri (bad excuse)

Tomorrow I am going to run Elfin' Forest.

NHG - 6/22/12

Run 8 x Intervals - 1-min run (2-mile race pace), 2-min rest
Felt good and wanted to do more but stuck with my plan

NHG - 6/20/12

21-15-9 reps of:
Deadlift @ 225 lbs
Thruster @ 95 lbs

11:02

Congrats on the 5k!

EMG - 6/17/12

edit: links to photos added below


So as I mentioned I tapered last week because I had a race this weekend.  This was the first in a four race series, a 5K last weekend, a 10K the weekend after TM, a 15K two months after that, and a half-marathon a month after that.  Top 10 finishers get points from 10 to 1 and at the end the finishers of all four races have their points tallied, and prizes are given to the top 3.

It was a very challenging, technical course with a 200 ft ascent over only about 300 yards half way through.  I did not perform as well as I wanted or as I am capable, but I still finished 5th overall and first in my age group with a time of 20:39.  I could definitely tell I have been training for a longer distance.  I was tired at the end, but recovered much faster than at my other races.

http://photographybypat9266.zenfolio.com/p574551521/h3985a73d#h2e645cfd
http://photographybypat9266.zenfolio.com/p718516788/e751ab06
http://photographybypat9266.zenfolio.com/p1010658059/e3903e5b#h3903e5b

NHG - 6/19/12

Snatch 6 sets x 2 reps:  95, 115, 135(1), 135, 145(0), 145(1)

3 rounds:  Max Strict Pull-ups, Max reps of Bodyweight Bench Press (185)
1.  13, 12
2.  10, 9
3.  9, 7

NHG - 6/18/12

Run 30-40 min on trails at moderate pace

NHG - 6/13/12

Run 1600m
150 Double Unders
50 Burpees
Run 800m
100 Double Unders
35 Burpees
Run 400m
50 Double Unders
20 Burpees

29:55

I hate buckin' furpees!  They were by far the most challenging part of this workout!

NHG - 6/12/12

5 x 3 Deadlifts:  275, 295, 305, 315, 325(2)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
I did 10 before I ripped a callous.  I think my PR is 14... probably could have gotten 12 or 13 today.

NHG - 6/11/12

Army Physical Fitness Test
2-min Push-ups:  60
2-min Sit-ups:  80
2-mile Run:  12:53

Push-ups suck!  Satisfied with other scores.

NHG - 6/8/12

Run 800m
50 push-ups
50 sit-ups
Run 800m

50 push-ups

50 sit-ups

Run 800m

19:30

I used to be pretty good with push-ups and sit-ups... now, I suck!

EMG 6/4-7

6/4

3 miler with burpees at the lights and monkey bars at the mid point

6/6

12 x 300 m repeats 55-60 sec with 60 sec recovery
workout

6/7

10 miler

NHG - 6/7/12

5 sets x 3 repetitions

Front Squat - 135, 185, 195, 205(2), 205

Bench Press - 225, 230, 235, 235, 240(2)

Nursing a little bit of a sore back.

NHG - 6/5/12

Hill repeats (trail).  I don't wear a watch and don't know the distance.  Estimate 2-2.5 minutes up and 3 minutes down.  I did 4 repeats at near max effort.

EMG - Last three weeks

It has been a while since I last posted, but this is what I have been up to

5/14-5/20
Pretty much the same as the previous week, but I upped my 300 m intervals to 10 and bumped my Thursday run to 10 miles (more about this below)

5/21-5/27
Again, pretty much the same as the previous week, but as part of my Mon. run I found an 8 ft wall to climb over and some monkey bars to practice on, I upped my 300 m intervals to 12.  I used my Thursday run to go pick up my car from the mechanic and that was only about 8 miles.  I replaced my planks with "Knees-to-Elbows" and side crunches

5/28-6/3
Deadlines got the better of me again this week, but honestly I think my body needed a bit of a rest.  In addition to my usual day off on Tuesday I also skipped Mon. and Wed.

Thursday- 12x300 m intervals 55-60 sec with a 60-70 sec recovery and my Workout
(added 20 lb weight vest)
Friday- 10 miler at 8 min pace
Saturday- Workout (20 lb weight vest)
Sunday- 6 miler at Elfin Forest first time under an hour 59 min +/-

This is my 10 mile run:
From my start point I run down La Costa to the South Ponto Beach.

It is about 4.5 miles to the base of these steps, which I run up and down 4 times at maximum effort.

I then head back up to La Costa past the tracks and along Batiquitos Lagoon.

NHG - Workout for 6/3/12

5 RFT (rounds for time) of:
Run 400m
95lb Overhead Squat x 15 reps

17:10
I did all the squat sets unbroken but my 400s were slow after the first one.

Nick

Second Week

My second week was much more successful and fun.

Monday: As I mentioned last week, I ran a 5K followed closely by my workout.
Tuesday: Off
Wednesday: 8 x 300m intervals in the morning, workout in the afternoon with the addition of "Knees-to-Elbows"
Thursday: 8.5 mile run
Friday: Workout
Saturday: 3 mile tempo run
Sunday: 6 mile trail run at Elfin Forest

I will probably start doing a post a week on each of my regular runs.  Try to contain your excitement.

First Week Fail

My work deadlines caught up with me so unfortunately my training for the Tough Mudder started not with a bang, but a whimper.  I only ran twice, an 8 miler right around my house on Tuesday, and six miles of hell, running "The Way Up Trail" and "Equine Incline" trail at Elfin Forest on Sunday.

This week has already started better.  I ran a 5K with 10 burpees for a warm-up and another 10 half way through.  I followed this up with my standard workout, which is just the Tough Mudder workout, or at least as much as I can do right now.  I try to do each set in 60 sec, if I hit 20 reps I move on to the next set with a 15 sec rest.  It is not unusual to go over the 60 sec if I feel I have more in me.  As much as I try, it is not unusual to go over the 15 sec.  For a description of each exercise here is a PDF


Exercise 1 - TM PUSH-UP
I did 10 reps with 15 lb dumbbells, one full cycle (both arms) is one rep.

Exercise 2 - THE FIST AND THE FURY
I did 20 reps with each arm 15 lb dumbbells

Exercise 3 - SCISSOR KICK
I did 15 reps, again one full cycle (both legs) is one rep

Exercise 4 - BACK ROW
20 reps

Exercise 5 - DUMBBELL SIDE LUNGE
12 reps, one full cycle is one rep

Exercise 6 - PUSH UP plus ROW
started crashing only did 6 reps, one full cycle in one rep

Exercise 7 - LUNGE & TWIST
12 reps, one full cycle in one rep

Exercise 8 - SHOULDER PRESS
20 reps

Exercise 9 - DECLINE PUSH UP
20 pretty sloppy reps

Exercise 10 - Quick Feet
I don't really count reps on this one, I just go as hard as I can for 60 sec.

Exercise 11 - Tough Chin Up
Only 6 reps, which is sad.  I did 4 more at the end to make up for it.

Exercise 12 - Superman Plank
Exercise 13 - Drunk Superman Side Planks
60 sec a piece

Exercise 14 - Angelina Jolie
8 reps

Exercise 15 - THE TOUGH SQUAT
20 reps with a 35 lb dumbbell

La Jolla Shores 5K, Hobie Call, and The Mustache Man

As I mention when last I wrote, I ran the La Jolla Shores 5K.  I hadn't really been training for it so the 19:49 I ran was acceptable, even though I had hoped to run closer to 19:30.  I did win my age group and placed 10th over all, so I have that going for me ;)

After a day off today I will start my intense training leading up to the Tough Mudder.  In that vein here is some inspiration from Hobie Call and The Mustache Man

Starting Up Again

So after two and a half weeks off from any serious training, to heal up, after the Carlsbad 5000.  I have started up training again.

Thur April 19th- 5K slow and easy that ended up not being so slow or easy, painful calf cramp
Sat April 21st- 6 miles moderate pace, felt pretty good
Mon April 23rd- 6 miles felt pretty tired, but recovered fast
Tues April 24th- 6 x 300 m/60 sec 100 m recovery

I'm doing a 5K race this Sunday that I'm not planning on running particularly hard, I will start back on the weights after that.

I would also like to take a moment to mention a product I recently bought.  Yurbuds earphones, I picked up the Ironman Inspire Duro, and I couldn't be happier.  After experiencing nothing but frustration with earphones while I ran, I started running with my full headphones.  Needless to say this was uncomfortable, but at least they stayed on.  With these the comfort, stability, and sound quality are all awesome.

Feeling Silly

I feel kind of silly starting this blog, but it is mostly just a tool for me to motivate myself and track my development.  I have been a runner most of my life, but only sporadically for the last eight years or so.  Over the last year I have started running somewhat seriously again, and have gotten my 5K time down to 19:03.  While getting back in shape I started hearing about several cross country obstacle course races, including the MCRD Boot Camp Challenge.  With very little training I decided to run it, and completed the almost 3 mile course in 21:30.  I had so much fun that I went home and signed up for the Tough Mudder SoCal #2.

I have since been focusing on getting myself back into running shape, competing in four 5Ks.  I now have three months until the Tough Mudder and have decided to document this final push.  I will be gearing my workout for the grueling  10 mile trail run complete with 28 obstacles, and don't forget it is at altitude (6800-7800 feet).

Mostly I will be documenting my workouts, and sharing a little about my training philosophy and experimentation.  Anyone who wishes to follow along, and share their opinion, results, or input on things I should try that might help my fitness and performance, I would love to hear from you in the comments.