Elitetrack: Sport Training & Conditioning

AM:  Light MP.
PM:  1.02 mile w/u+11 miles easy in 1:13:30.  HR ave was about 173 or so…a bit too high for my liking.  Iced lower legs. 

Recovery run.  2 miles…HR was very high. 

Ehhhh shitty workout…I am a bit concerned that I'm running into anemia or mono or something because I just don't feel like me…however, it is likely just my lower energy diet, but then again I felt bad when I wasn't eating this way as well. 

Run:  2PM.
1.01 w/u+6.3 miles+6x10second hill sprints (felt very powerful)+1.7 down.  Total:  9.01 miles (not including hill reps)

Weights weren't that bad.
MP:
EtoI
SBBLwT
SBLatL
Ipsi AntR
OHSq

Prehab:
Y, W, T, L
PU+
Adds
Fallouts
GB
Iso Abs

Body:
PC to FSq—12x1+3 fast fast…starting on the minute
PC to PP—10x1+3 fast fast…starting on the minute
SLGM—3x8
Pullup—10x3 fast fast…starting every 30 seconds. 

My cheat meal came just in time as I was feeling pretty haggard.  The run wasn't bad (in fact, one of the better I've had in weeks), however, I was pretty spacy. 

The run today was 12.03 miles easy in 1:19:38 (6:38/mile) in relatively windy conditions and about 30ish degrees.  HR 170.   

Week total:  51.34 miles.  I'm feeling strong.
Weight after cheat:  166-167

Today was pretty cold and windy. 
Run was 1.02 w/u+9.78 miles (6:38/mile) in 65:00.  HR ave was 165ish.  Never went over 170, so perhaps a shade lower. 

Weights:
MP:
SB BWLunge—8
SD—10
IW—6 (3f, 3b)
6d Ank—10*
OHSq—6

Prehab:
Y, W, T, L—8
RO—15
GB—8
QHC—5*
Hollow—20

Strength:
Superset 1:
SGDL (more closely resembled snatch pulls, however)—12x3 (4x3 @155, 4x3@165, 4x3 @185)
PU—Fast Fast Fast

Superset 2:
Emphasis on speed
PC to Lunge—12x3
BO Row—12x3

Today was 28 degrees with a light breeze.  Not bad. 

1.01 w/u+9.25 in 62 mins.  Not that great, but felt good.  Last five minutes Raymee was spraying his fields with ammonia.  That is pretty tough to run through. 

GS Circuit: (2x12, circuit fashion)
X Over
Pushup
Hammer Curl
Pullup
Situp
Scaption
Hammer Snatch
Unbalanced Lunge (elastic)
Hammer 1 arm OHSq
Russian Twist
Lat Stepup
Hammer Snatch

First day of Winter Break:
AM:
Movement Prep:
Elbow to Instep - 6
Hurdle Complex - 6*
Lat Lunge+Sq - 6*
Ankle Activation - 12*
Easy Ski Jumps - 10 yards

Prehab:
Bent Over Y, W, T, L - 8
Glute Bridge - 8
Quadruped Hip Circles - 5*
Iso Abs - 2x20 seconds*

Body:
1.Quickness Complex
   1.Forward Rapid Fire - 2x5 yards
   2.Forward Hammer Hops - 2x5 yards
   3.Forward Ski Jumps - 2x5 yards
   4.Forward X-Jumps - 2x5 yards
   5.Forward Rapidfire Snake - 2x5 yards
   6.Lateral Hammer Hops - 2x5 yards
   7.Lateral Ski Jumps - 2x5 yards
2.Power Transitions
   1.Forward Hammer Hops - 6 hops/1 jump, 2x10 yards
   2.Forward X-Jumps - 6 hops/1 jump, 2x10 yards
   3.Lateral Ski Jumps - 6 hops/1 jump, 2x10 yards
3.Power
   1.Forward Knee Tucks (vertical)—2x15 yards
   2.Vertical Power Jumps (vertical)—2x10 yards
   3.Lateral Knee Tucks (vertical)—2x15 yards
4.Acceleration Complex
   1.Regular - A -  Skip - 2x20 yards
   2.Regular - C -  Skip - 2x20 yards
   3.Regular - B -  Skip - 2x20 yards
   4.Fast - A -  to Sprint - 2x5+20 yards
   5.Fast - C -  to Sprint - 2x5+20 yards

Ended with more hurdle mobility. 

PM:  1 mile w/u+9 miles even (62:20) in 35 degrees, wind, and rain…hellish. 

AM:  Legs kinda sore from yesterday's AM workout.

PM:  13 miles easy in 1:26:20…just under 6:40s.  I felt absolutely dominant.   
Most of the run was 165ish, last mile it hit 172 and then 170. 

Recovery run…easy 4.02 in 32:40 (8:10s), hr ave was <155. 

AM:  mmmmmm…delicious.  1.02 w/u+myofascial release+7.6 miles+8xalactic hill rep+1.41 down for a grand total of 10.03 miles.  Very good day on the whole. 

PM:
MP: 
EtoI
BLwT
BWW
AntR
LwK

Prehab:
Y, W, T, L
Pushup+
Adds
FOuts
GB
Iso Abs

Body:
PC+FSq—12x1+3 (135x6, 145x6)
KB Press—10x3 (every 30s)
SLGM—3x8*
Sledge3x40rep combo
Pullup—10x3 (every 30s)

Myofascial Release

*In the process of flying back to Cali, we got stuck overnight in Denver.  I am lacking a good deal of cold running gear, but am still considering the prospects of a 14 or so mile run so I don't have to do it in the dark when I get home.  Usually it would be no question that I'd do it tonight, however, it's Christmas Eve. 

Sunday AM:  Still trapped in Denver til late this afternoon.  To kill some time and reduce some stress I hit an easy 5 miles.  It was slow, so I don't know weather to blame the altitude or being tight.  However, it really could matter less, it felt great.  I'll likely turn today into a bitchin' volume day as I will run again. 

Week Total:  63.11 miles and some solid speed sessions. 

This week has been relatively odd. 

Tuesday:  Will Power Day.  16.28 miles including 5x1 mile up PAC Island Drive (cutdowns). 

Friday:  7 miles in Mammoth Lakes, CA.

Saturday:  4.4 miles in a bit under 30 minutes. 

Week total:  27.68 miles.  What a huge total. 

Monday PM:  10 miles easy through the mountain goat loop.  It was pretty tough, I'm not gonna lie.

Tuesday:  1.62 mile w/u+4.45 miles+8x120m Strides (1600m—>400m pace)+4.55 miles. 

Total: 10.62 miles