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