8:05+45 minute nap. I was reading today about how kids are sleep deprived, and I completely agree. Better than 7:05, though. Today was an easy conditioning day plus drills, stirdes and weigths. I ran 8.06 at Chapparosa, then did my drills.
Weigths looked like this:
Deadlift 4x3—255 strict form
DB Clean and Press 3x3—45 DB
Single Leg Good Morning 3x6—55 BB
Iso Ab work—5(5x5sec holds)
7:55—I gotta get better at this, that's really unacceptable. Today was the typical Wednesday—I went 40 minutes+8x200m @3k pace on about 150 or so recovery. I did the repeats in the park today just for a change of venue—I did them all in 36 point, that's what I call pace recognition. I then jogged it home for a total of 8.5 miles on the day. I also hit the weights again, the looked like this:
Deadlift 3x3—255+bands
Clean 3x3—135, 140, 140
Bench 3x3—135+bands
1 leg Good Morning 3x6—55
Iso Ab work—All directions either 5(5x5sec) or 20-25 second holds on 20 sec recovery for both.
5 HOURS!! I couldnt sleep, but then I got a 20 minute nap this afternoon. I ran the midweek long run today—an easy 11 miles. It went okay, except that sushi I had for lunch didnt agree that well, no biggie. I stretched and took a shower post workout.
10 hours. It was amazing.
AM—Today was the portugese w/u with a vigil style progression run. Ran 4.16 on the w/u and then hit 24:10 for the 4 miles all in a progressive manner. It was very controlled, unlike last week. I jogged about a half mile for cooldown and then stretched. Contrast shower.
PM—Weights.
1 arm DB Snatch 4x3—40, 45, 50, 55
Split squat back leg elevated 3x5—135 I took these very light as it was the first time i've ever done it. I like how they feel on the posterior chain.
Bench 3x3—145, 155, 155
1 leg Good Morning 3x6—70lb BB
Hanging Pikes 3x5—Last 3 reps were killer.
A contrast shower is a recovery modality. I turn the water on as cold as it gets for 2 minutes, and then go 1 minute warm. Ususally I'll do 5 of these. I always end on cold. The cold constricts the blood vessels, then the heat opens it up and it creates a "pump" of sorts.
Ah, Sunday. The weekly long day. I took it out to woods canyon today. The run went up chola and back down rock-it plus some side trails for a grand total of 13 miles. I averaged 7:05/mile and felt pretty good. I stretched it out, drove home, and took a contrast shower.
8:15.
AM—5 minute swim set (100, 75, 50 on 25 breast stroke recovery) 10 minute pool run, 5 minute set, 10 minute pool run. Hot tub for a bit.
PM—Easy day+drills and strides. I hit the beach up for my run today and did drills—hip mobility, general speed, and some light plyos with 5x100m strides. Half mile cool down. 8.61 miles, 1:01. Strecth and contrast shower.
8 give or take 10 minutes.
I had a workout at the R.O.C.K. today, and it was bueno. The Keiser equipment is pretty good stuff—I particularly enjoyed the Air Runner as it is very good for the hip extensors, but also great for flexability of the posterior chain. Afterwards, I went for a nice 8 miler in 56:40 for a 7:05 average.
I turn the water on as cold as it gets for 2 minutes, and then go 1 minute warm.
Ah yes. I used to do something similar back in the day. I would do my normal shower heh, then before I got out I would turn the water on cold and have it on the legs only. Occasionally I would go back to warm then back to cold. The Finns do this with their sauna—> jump in the cold water—> sauna.
yeah. its the same concept of hot tub to cold pool. Dialation/Constriction.
9 hours and a 30 minute nap.
Workout today was a very good one. 8.16 total. I went for about 5.25 then hit 8x200m @ 3k pace with 200m recovery jaunt—all in 36-37 range—very smooth, I won't lie. Afterwards I hit the weights. It was the first day of my recycle, so I did 1x5 for DL, PC, BP and 1x10 each leg for Good mornings. All were at about 80%. I stretched and took an icebath.
8 hours. Thursday, the mid-week long day. I took it out to Blue Lantern, and then down through harbor point park then along the creek and back for a total of 10.35 miles. 1:13 total. I stretched and contrast showered it.
9 hours even. Today was an intensity day—total volume was 8.51 miles. I went with a Portugese W/U (4.10) total volume, then 4 mile progression run (6:12 average) the last half was on tall grass and mud so it was even splits, but effort wise it was a progression run. I was pleased. Stretch and Ice bath.
