Saturday, June 30, 2012

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.

Friday, June 29, 2012

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.

Tuesday, June 26, 2012

Saturday, June 23, 2012

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

Wednesday, June 20, 2012

NHG - 6/20/12

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


Congrats on the 5k!

Tuesday, June 19, 2012

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.

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

Wednesday, June 13, 2012

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


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

Tuesday, June 12, 2012

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.

Monday, June 11, 2012

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.

Friday, June 8, 2012

NHG - 6/8/12

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

50 push-ups
50 sit-ups
Run 800m


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

Thursday, June 7, 2012

EMG 6/4-7


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


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


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.

Sunday, June 3, 2012

EMG - Last three weeks

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

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)

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

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

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