7.2.9 – Thursday

WORKOUT DESCRIPTION: Wednesday; 6PM; General Conditioning

WARMUP: 1200meters walk; dynamic drills

RUNNING
8 x 110 meters (easy on grass; 30 sec walk between)
8 x 100 meters (track @ 60% effort)
800 meters (easy on grass)

MED BALL
Various throws

1200 meter walk

SUMMARY
I intended to run a mile, but I extended it 800 meters. The soreness in my back peaked yesterday after running. I felt alot of fatigue and inflexibilty in my torso and hip area before running – leftover from last week and Sunday. I tend to run faster than I intend to as a reflex when I’m at the track. I may move to trails just to change the mindset.

PLAN
Continue base work – get back some running conditioning/strength that has eroded over the past year and a half.

6.30.9 – Tuesday

NOTE:
Recovering more quickly than I expected. Energy level is good. Soreness is limited to my glutes – (that’s what I get for not squatting since early May…I don’t think I’ve pressed 260 in about 18 months). Some fatigue and tightness in my back.

Run training begins this week. Before doing complete miles – I’ll run easy 100 meter strides on the grass for a few days.

Deadlifting for the past year has been good for my hamstrings, but my squat is 50% weaker than my deadlift. Intuitively, I think there’s a benefit from getting stronger with squats. A reasonable goal will be to get back to a 300lb squat 1RM.

6.29.9 – Powerlifting

NOTE
Saturday I realized my chances to lift a PR on Sunday had diminished. I hadn’t recovered from Thursday’s workout. I was sore and my lumbar was in spasm. To loosen up I went to the track and did an hour of mobillity drills, ran 4 x 200 meters (65%) and did various medicine ball throws – lateral, forward, overhand, chest passes against a wall.

On Sunday, I felt better, but my spinal erectors and lumbar were still tight. And now I was tight from the running after two weeks off. Rather than sit around and wait, I decided to use the squat and bench press events to warmup for the deadlift. I was careful not to squat too heavy. I was more liberal with the bench press and it turned out having more of a fatigue effect.

SQUAT
1. 185 (red flag -didn’t follow direction to rack)
2. 225 (easy)
3. 230 (easy)

BENCH
1. 240 (easy – red flag -didn’t follow direction to rack)
2. 250 (moderately hard)
3. 260 (hard – red flag – raised seat off bench)

DEADLIFT
1. 375 – (easy, pulled off the floor too quickly)
2. 410 – (missed below knee, pulled too quickly again)
3. pass

SUMMARY
I’m used to “touch and go” bench press, and I don’t lift with a spotter, so I never attempt 1RMs.  Having to get 260 off my chest from a pause lead to a battle to get it locked out.  In the process, my left hamstring began to cramp and I elevated off the bench to complete the lift.   A 400lb DL was possible, but not 410.  I got to my upper shin, it stalled and as soon as I felt my lumbar engage I let it go to avoid injury.  In retrospect, I probably attempted to pull it too quickly.  From my experience a missed 1RM on the deadlift is just as exerting – maybe more than a completed 1RM . I’ll lay off the deadlift for a week or two to recover and begin again with less weight.

I really have got to squat more frequently. My bench press shouldn’t be stronger than my squat.

6.26.9 – Friday

WORKOUT DESCRIPTION: Thursday; 5:30PM; Strength

WARMUP – Dynamic Mobility – 30 minutes

DEADLIFT (Conventional)
1 x 365
(2 min rest)
1 x 375
(4 min rest)
1 x 385

BOX SQUAT
5 x 135

BENCH PRESS
205 x 5
235 x 2
225 x 4

ATOMIC PUSHUP/LOW ROW(2 min after Bench Press)
40/25

ABS/TORSO (no rest between sets)
20 Reverse Crunch
10 Ab Wheel
15 Reverse Crunch
10 Ab Wheel
15 Reverse Crunch
10 Ab Wheel

SUMMARY
My back was still fatigued from rowing Wednesday. 385 felt heavy…I think another 25 is there if I’m motivated. I need my legs and back to be close to recovered on Sunday – I’ll rest today and tomorrow. I’m not used to lifting in a pack, waiting, or taking cues on the clock. To get comfortable, I’ll open up with something I can get easily – 370, and then move straight to 410. I’m skipping bench press – not used to pressing before deadlifting – not sure what affect it would have on my deadlift.

6.25.9 – Thursday

WORKOUT DESCRIPTION:   Active Recovery;  Wednesday, 5PM

ROW
5K < 23:30

SUMMARY
Easy effort; highest HR @ 142, returned to @75 within 5 minutes of stop. Lack of flexibility in the back/hip flexors - probably due to no warmup.

6.24.9 – Transition Plan

SUMMARY
Recovered  from easy workout Monday, and Tuesday rest.    Lower legs (calf, achilles, ankle)  feel fine.    I’m ready to run, but I’ll hold off until after the powerlifting event on Sunday.  No need to rush.

NOTE
The following is a rough draft of my transition to base mileage beginning in July (tentative):

Week 1
Mon/Wed/Fri – 1 mile run < 8min

Week 2
Mon - 2 mile run < 17min 
Wed – 4 x 400 ( 1:30 with 5 min rest each)
Fri - 1 mile run – 7:30 – 8:00 min

Week 3
Mon – 3 mile run  (24-27min)
Wed – 4 x 800 (easy, 5-10 min rest each)
Friday – 1 mile run – 7:30 – 8:00 min

Week 4
Monday – 3 mile run  (23 – 26min)
Wed - 4 x 400 (easy, 5 min rest each)
Fri - 2 mile run (16 min)

A few years ago – I could run 5K under 20 minutes without a second thought.  Right now, I’m not sure I can run 5K at all.   By Week 5 I should have some indication of my response to longer runs and know if I can increase miles to 3 miles x 3 days a week.    By Week 9 the goal is to run comfortably at 8 min pace for 3 miles x 3 times a week.   If so, Week 10  I’ll reduce mileage to 2 mile runs at faster speed (7-7:30 pace) x 3 times a week.  Part of that will be hill or stairs.    Assuming I’m still progressing through October, I’ll start working almost exclusively on the track with a plan (3-6 months) that includes gradual intensity and reduced volume leading up to indoor competitions January – March.

I’m not sure what impact the distance running  will have on my lifting.   Running and recovery will take priority for a couple months.   I plan to continue to deadlift, bench – probably with less weight – two days a week.  I will probably do more body weight (dips, pullups) and ab/spine/torso training.

6.23.9 – Tuesday

WORKOUT DESCRIPTION: Monday; 6PM; General Conditioning

WARMUP – Dynamic Mobility – 30 minutes

ROWING INTERVALS
10 x 250meters (55-58 seconds, 1 min recovery each)

DEADLIFT (Conventional)
5 sets of 2 x 265 (speed)

BENCH PRESS
3 sets of 3 x 135 (speed)

ATOMIC PUSHUP/LOW ROW
2 sets of 20/20 (5 min rest between)

SUMMARY
Moderate effort.   Tore a callous on my right little finger (rowing  I think?)   I’ll pick up  intensity with the deadlift on Thursday (reps of 360)  - see if I can set up for a good lift on Sunday.   Some tightness in the upper right leg and knee  - probably from cycling/rowing.  The cycling on Sunday was good for my lower legs – (blood flow).

Had ART on both legs yesterday.   Doc was puzzled by my achilles problem on the blocks last week – muscle texture and flexibility of lower legs – okay.  He began looking at hamstrings, hip flexors as possible factors.  But, my hunch is my joints, connective tissues are plenty strong enough for lifting heavy and running at moderate intensity (up to 85-90%); however, anything beyond that quickly exceeds my capacity – especially at the ankle/calf.     I also suspect  my right calf is weak because of repetitive strains and lack of training.    Looking forward to addressing these obstacles in the next couple months with increased running volume at lower intensities.

6.22.9 – Monday

SUMMARY

6.21.09 – Sunday – bike – 1 hour and 45 minutes (avg 20 mph).

6.20.09 – Saturday – 6 mile walk.

6.19.9 – Friday

NOTE
There’s a local powerlifting meet next weekend. I’ve been considering a 1RM deadlift test – this could be the time. I’m using this week to recover, and I’m coming around okay. I’ll do lighter, speed efforts with deadlift and bench in the next few days, and then a some heavier reps – maybe Thursday to tune up. I’ve never done a powerlifting meet – my 1RMs have usually been unplanned – not sure how to taper.

Lower legs are feeling recovered enough to run again, but I’m going to wait another full week.

6.18.9 – Thursday

NOTE
Walked 1 mile yesterday.     I’ve decided to reduce training volume and intensity for several days to speed recovery and prepare for transition to run training.       Legs are better today – no soreness or  fatigue.  Follow up appointment for Active Release Techniques tomorrow.