7/01/23

 12 Mile Run 

-2:01:52 ... average pace right around 10:10 per mile ... really great run in Maine around rural roads, lots of rolling hills through quiet forests. Probably the best run of this training cycle ... I felt WAY better than on all previous long runs. I ate more carbs before the run and ate more during the run, I think it really helped (see nutrition below) ... I am trying to dial in my intra workout nutrition ... last marathon the gu packs failed me on the last 6 miles of the marathon. I definitely felt good during today's run. Fun training. 

Pre-run (0645-0715)
1 Serving Kodiak Cake Oatmeal
1 Dave's Killer Bread Almond Oat Bar
2 Small Pancakes w/ butter and syrup

Run (0800)

@ 1:00 - Nature's Bakery Fig Bar (1/2 serving) 

@ 1:20 - Nature's Bakery Fig Bar (1/2 serving) 

@ 1:40 - 3 Cliff Bar Blocks 

6/30/23

 3 Mile Easy Run 

-Total time of 29ish minutes ... super easy out and back 1.5 ... had a tremendously stressful/difficult schedule this week ... flew up to Maine this morning and I was really happy to get this run in. 

6/29/23

I was supposed to run today ... I've missed all of my runs this week so far (3,6,3 mile runs) due to an extreme work schedule. I carved out some time to run 6 today, but the air quality is labeled "extremely unhealthy" ... I swapped out the run for a quick crossfit workout. Got in and out of the gym as fast as possible and had to get back to work.

A.
For time:

21-15-9

Bench Press (165/105#)
Strict Pull Ups

-rest 5 minutes-

For time:
15-12-9
Bench Press (185/115#)
Strict Weighted Pull Ups (25/15#)

-rest 5 minutes-

For time: 
12-9-6
Bench (205/125#)
Strict Weighted Pull Ups (35/25#)

-8:12

-12:52

-13:20  ... these were rough, especially the last one ... didn't help that I have extreme life / work stress going on right now, I couldn't focus at all and couldn't get real tough intensity out of this ... got a nice pump and at least got something in. 

6/28/23

Jumped into a class workout before a very long work day. 

A.

20 Minutes to 1 RM Strict Press 

-Warm-up, then singles went 155#, 175#, 185#, 195#, 200# (fail), 200# ... barely missed 200# the first time, happy to step up again and nail that rep... it was slow and a bit ugly, but still proud to have broken that 200# threshold. 

B.

'Helen'

3 RFT:

400m Run

21 KBS (53/35#)

12 Pull-ups

-8:12 unbroken 

6/27/23

Complete Rest ... wanted to get some miles in today, but couldn't due to work requirements ... left the house before 0600 and didn't get back home until 2000 ... rough day. 

6/26/23

Today was not a great workout... I felt completely drained from this weekend and just totally exhausted going into this. Definitely not how I want to feel going in to a 1 RM / test day for the conditioning piece ... despite being exhausted, gave it what I could. Really bad session overall, but tried to push it regardless. 

A.
1 RM Bench Press 

-Singles went 250#, 270#, 275# (fail- needed spot) ... this is 10# under my previous 1 RM of 285# ... I'm glad I'm able to bench pain-free, but I'm still awful at this lift. 

B.
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185#)
Dumbbell Bench Presses (2x75/50#)
Squat Cleans (135/95#) 

-21:44 ... unbroken DL and BP, all singles on the cleans ... quite exhausting. 

C.
Tricep Push-Downs 
Barbell Curl 21s
4 sets: 10/21 reps - RPE 7
*Rest 1:00-1:30 b/t sets 

-70# on the push-downs, 55# on the curls 

D.
Hammer Curls
Barbell Skull Crushers
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# on the curls, 55# on the skull crushers 

6/25/23

 3 Mile Run 

-29:15 ... super easy. 

6/24/23

Worked out at home this morning... had a really great workout ... I ate a ton of food yesterday given the 11 mile run... my glycogen stores were definitely full... had a great bodybuilding session and got an amazing pump from this session. I am really enjoying these bodybuilding workouts. 

A.

Strict Press 

4 sets of 10 reps @ – RPE 6/10

-115# across 

B.

Seated Arnold Press 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB across 

C.

Complete Iron Scap Protocol: 
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band 
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 
ATYT: 10 reps - Light Band

-Complete

D.

Plate Lateral Raise 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5# plate across 

E.

Deficit Push-ups (feet and hands on 45#) 

Strict Pull-ups 

5 sets: 10 reps - RPE 7 
*Rest 1:00-1:30 b/t sets

-Complete, bodyweight 

F.

Dips 

DB Hammer Curls 

4 sets: 10 reps - RPE 7 
*Rest 1:00-1:30 b/t sets

-2x35# for the curls, bodyweight dips 

G.

DB Skull Crushers

Barbell Curls 

4 sets: 10 reps - RPE 7 

-2x35# DB for the skull crushers, 65# for the curls 

6/23/23

A.
11 Mile Run

-1:49:48 ... averaged out a 9:59 pace ... very consistent throughout this run and felt much better on this 11 than I did on the 9 I ran a few weeks ago. Had no cramping and was able to maintain a consistent effort throughout this run ... this run also had a serious downpour throughout the run... shoes/clothes completely soaked through, which added a level of adversity to this training run. Overall a really big effort, longest I've ran in a very long time! 

6/22/23

 Complete Rest 

6/21/23

 AM Workout (0915)

6 Mile 'Pace' Run 

-55:20 ... averaged out closer to a 9 minute pace (goal pace for the marathon, I think is going to be 8:50) ...  anyway, this was the best I've felt aerobically on so far while running ... it was nice to run slightly faster (9 minute miles vs. 10) and have a low RPE. Nice way to start the day. 

PM Workout (1330)

Got a great pump this afternoon... which was surprising after the longer run this morning, but felt good throughout this lifting session and got a massive pump. 

A.

Bench Press 

4x10 @ RPE 6

-185# across 

B.

Incline Bench Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155# across 

C.

Hex Press

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# across

D.

Lying DB Pull-Over (on bench)

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# across 

E.

Rope Extensions, 4 sets: 10 reps - RPE 7

EZ Bar Curl '21s'  4 sets: 21 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-70# for the extensions, 55# for the curls 

F.

Hammer Curls

EZ Bar French Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# for the curls, 55# for the French presses 

6/20/23

Did the class workout this morning (A-C) and then added in part D ... got a good workout out of this, had fun throughout. 

A.

Pause Bench Press (2-3 second pause)

5 Sets of 2 @ 70% (205#)

-Complete

B.

Box Jump 

5 Sets of 3 High Box Jumps*

*6-8" Below Max Height 1 RM Box Jump 

-Complete, across at 40" 

C.

On a Running Clock: 

3 RFT:

8 Burpee Box Jump Overs (24/20")

8 Power Snatches (135/95#)

at 8:00

For time:

24 Burpee Box Jump Overs (24/20")

24 Power Snatches (95/65#) 

-4:17

-3:45 ... all singles on the 135# and then went 8/4/4/4/4 on the 95# ... fun/short crossfit conditioning. 

D.

3 Mile Easy Run 

-Complete, took about 30 minutes 

6/19/23

Got in the class workout today ... it was a decent session ... nothing maximal, but some good movement to start the day. 

A.
Pause Front Squat (2 second pause in the bottom) 

5 Sets of 2 @ 70% (245#)

-Complete

B.

Weighted Chin Up

5 sets of 3 Strict Weighted Chin-ups @ 65% (70#)

-Complete

C.

3 RFT:

400m Run

20 Toes-to-Bar

20 V-ups 

-13:20 ... a bit distracted during this... had my infant son with me and pushed him which slowed the run a bit and he was generally unhappy/fussy while not actively running, which was a distraction as I had to stop and work with him ... very low focus/intensity out of this, but it was good to move and sweat regardless. 

6/18/23

 3 Mile Easy Run 

-Complete ... easy 30 minutes. 

6/17/23

Jumped into the crossfit class this morning ... overall it was a lower volume, but high intensity, workout. Got some good intensity out of this and tried to push it. Felt good throughout, burpees were by far the toughest part for me. 

A.

AMRAP 15:

6 Squat Cleans (135/95#)

28 Double-Unders

6 Shoulder-to-Overhead (135/95#)

9 Burpees 

-7 Rd + 3 Squat Cleans ... consistent singles on the squat cleans, moved through everything else unbroken and at a fairly consistent pace. 

6/16/23

AM Workout (0815)

6 Mile Run 

-60:00 ... hit 60 minutes on the dot ... easy out and back, felt very good on this, definitely could have ran faster, but just got in good easy miles. 

PM Workout (1330)

Got in a shoulder workout / upper body pump this afternoon ... bit of life/work stress going on today, but at least I got this in... not the best or most intense workout I've had, but got in a nice pump. Kept the weights light and the rest intervals on the short side. 

A.

2 Sets of: 

Death by Strict HSPU for 5 minutes (i.e. once you get to 5 minutes, restart at 1 SHSPU) 

-Complete 

B.

Shoulder Press 

7 sets of 2 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)
*Rest 2:00-2:30 b/t sets

-Complete, across at 155# 

C.

Seated Arnold Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# DB 

D.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

E.

Lateral Raise 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x5# plates 

F.

Ring Push-ups

Body Rows (on BB) 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

G.

Dips

Hammer Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# DB for the curls 

H. 

Standing Tricep Extension w/ Band

Single DB Waiter Hold Curl 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 1 purple band for the extensions, 50# DB for the curls 

6/15/23

 Complete Rest 

6/14/23

AM Workout (0545)

Jumped into the class workout this morning ... it was good crossfit GPP stuff ... not too taxing on the body, but definitely maxed out my HR. Fun way to start the day. 

A.
Every 4:00 for 5 sets (20:00 clock): 

15/12 Cal Row

12 Burpee Over Rower 

9 Double DB Ground to Overhead (2x50/35#)

-1:29

-1:30

-1:34

-1:38

-1:44 ... slowed on the burpees, everything else was consistent ... got the rows in about :30 and all of the double DB snatches unbroken. 

B.

4 Sets of:

GHD Hip Extensions x 10 

Bottom-up Single-Arm KB Press x 10 reps/arm 

-Complete, 18# for the KB presses 

PM Workout (0845)

5 Mile 'Pace' Run 

-48:00 ... this weekly pace run entails running at the goal marathon pace ... we ran a little below our goal pace of 8:59 miles... but we ran negative splits and generally faster than our typical training pace. Overall this was a fun run and I am looking forward to picking up the pace on the these faster runs in the near future once I feel more fit running. This workout was definitely not a true 'PM' workout... had a quick turnaround from my first session finishing at 0645 ... ate breakfast and then headed out for this run about 90 minutes later ... felt surprisingly good. 

6/13/23

AM Workout (0845)

Got this in at home this morning ... it was a really tough session, only because of part C... it rocked me, but it is definitely a type of workout that I need to improve upon. Lots of life/work stress going on, so it was hard to really give my complete attention to this workout, but at least I got this in. 

A.

Every 3 for 15 (5 sets) of: 

Tempo Front Squat x 3 @ 65% (225#)  (3 seconds down)

Weighted Chin-up x 5 @ 50% (53#)

-Complete 

B.

Single-Arm KB Overhead Squat 

2 sets of 10 (each arm) 

-Complete, 35# 

C.

For time:

30 Front Squats (135/95#)

10 Wall-Walks

24 Front Squats (135/95#)

8 Wall-Walks

18 Front Squats (135/95#)

6 Wall-Walks

12 Front Squats (135/95#)

4 Wall-Walks

6 Front Squats (135/95#)

2 Wall-Walks 

-16:39 ... rough ... had to break up the sets of 24 and 18 front squats ... wall-walks were just a slog, tried to get through them as best I could, but I really gassed out on these. 

PM Workout (1500)

3 Mile Easy Run  

-Complete ... easy 30:00 

6/12/23

Today was a solid workout ... felt strong and got a great pump. 

A.

Bench Press 

7 sets of 2 reps @ – RPE 9/10 (attempt to go a little heavier than last week) - used 240# last week
*Rest 2:00-2:30 b/t sets

-Complete, across at 245# 

B.

Alternating Incline DB Bench Press 

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x50# 

C.

1:1:2 DB Bench Press 

4 sets: 10 reps (L + R + Both = 1 rep) - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x50# 

D.

Flat DB Chest Fly

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x15# 

E.

EZ Bar Curls 

Inverted Skull Crusher

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, curls at 75#

F.

Standing KB Curls 

Rope Tricep Extensions 

4 sets: 10 reps (each side for the curls) - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# KB for the curls and 45# for the extensions 

G.

Every 2 for 6 (3 sets) of:

'Durante Core'

-Complete

6/11/23

3 Mile Easy Run (with stroller) 

-30:30 ... took this nice and easy ... 75 and sunny, great conditions ... enjoyed getting this in and not feeling absolutely terrible like a few days ago. 

6/10/23

 Complete Rest ... much needed ... body is feeling thrashed from the run yesterday. 

06/09/23

AM Workout (0930)

A.
2 Sets:
20 Pull-ups

15 Thrusters (95/65#)

100 Double-Unders

15 Thrusters (95/65#)

20 Pull-ups

Rest 5 Minutes 

-3:30 

-3:56 ... unbroken movements aside from the double-unders  ... this was rough ... very 'Fran'-esque ... particularly felt it on the 2nd set ... first set of DU went 75/25 ... 2nd set went 40/30/30 ... tough effort, especially the last set of thrusters and pull-ups ... great training, really enjoyed getting this in. 

B.

3 Rds, not for time:

15 Stick Sit-ups 

30 Flutter Kicks (each side)

100 Ft 1 Arm DB Farmer's Carry (L)

100 Ft 1 Arm DB Farmer's Carry (R)

-Complete, 70# KB 

PM Workout (1445)

9 Mile Run 

-1:43 ... this was bad ... average of 11:32 mile pace ... probably the slowest run I've ever been on ... felt decent for 3 miles and then encountered extreme cramping ... just tried to push through it but I was really slowing down and feeling pain ... fitness/aerobically I felt fine... just extreme stitch/side ache slowing me down. Grinded it out ... at least got the 9 in, if extremely slowly. 

06/08/23

Had some more stuff planned, but I've been having extreme life stress... just got in some easier/lighter/pumpy stuff to blow off steam. Hoping to feel better soon. 

A.

Bench Press 

7 sets of 2 reps @ – RPE 9/10 
*Rest 2:00-2:30 b/t sets

-Complete, across at 240# 

B.

4 sets:
6 Incline Barbell Bench - RPE 8
12 Pushups - RPE 7
25 Flat Bench DB Flys - RPE 6
Rest 2:00 – 2:30 b/t sets

-Complete, 165# for the incline bench, 2x15# for the flies 

C.

Incline DB Hammer Curl

Cable Push-Downs 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# for the curls, 60# for the push-downs 

D.

Single Arm DB Skull Crusher 

Seated BB Wrist Curls 

4 sets: 10 reps, each side - RPE 7
*Rest 1:00-1:30 b/t sets

-25# for the single arm skull crushers and 45# bar for the curls 

06/07/23

 5 Mile Run 

-Complete ... took right around 50 minutes ... tons of rolling hills and the intense up and down 3 miles from yesterday's run ... great training ... enjoyed all the hills and beautiful nature in Virginia. 

06/06/23

 3 Mile Run 

-Complete ... ran about 30 minutes ... this was a fun run in that it was about 1/2 mile straight down and then flat for a bit and straight up the last 1/2 mile ... fun stuff, probably the toughest 3 miler we are going to do given the elevation change during this run ... felt surprisingly good, had a good time running in the mountains of Virginia, about 60 degrees and sunny at 0900. Great way to start the day on vacation. 

06/05/23

Did the class workout this morning ... got a good workout out of this ... wish I would have had a little more time for the front squat/pull-ups, but still got a good amount of lifts in. Felt strong throughout, but didn't really push the loadings to true 1 RMs. 

A.

12 Minutes to Establish Heavy Singles:

Front Squat and Strict Weighted Chin-up

-Squat: 315#, 335#, 345# 

-Chin-up: 53#, 70#, 96# 

B.

For time:

25/20 Cal Assault Bike

-into-

42-30-18

Wall-Balls (20/14#)

Toes-to-Bar

-into-

25/20 Cal Assault Bike

-12:45 ... fun workout/crossfit cardio ... toes-to-bar were by far the toughest part, especially the set of 30 in the middle ... overall fun though, tried to push the pace and get a lot of intensity out of this. 

06/04/23

Snuck in an open gym session today... really enjoyed getting this in and pushing myself with some tougher programming than just class workouts. Fun crossfit session. 

A.
3 rounds for time of (18 min cap):
7 Thrusters (165/110#)
15 Ring Muscle-ups
10 Power Snatch (165/110#)

Rest 10 minutes then…

B.
3 RFT (8 minute cap):
12 Strict HSPU
10 Burpee Box Jump Overs (30/24")

-Result = 

-18:06 (at the time cap I was at 9 snatches... hit the last one to finish at 18:06) ... this was a great workout ... it was really fun to do a more technical/challenging workout. Great stuff, really enjoyed the challenge of this ... thrusters went unbroken ... 4/3 for two sets ... MU went 7/4/4 ... 5/4/3/3 ... 4/3/3/3/2 ... all singles on the snatches. Great conditioning. 

-2 Rds + 5 Strict HSPU ... rough after part A... but that is why I programmed it... tough to be time capped out on this, but it was good to work my handstands under fatigue. 

06/03/23

AM Workout (0800)

Jumped into the crossfit class this AM ... overall an easier cardio session, it was nice to move and sweat. 

A.
3 RFT, with a partner, one partner working at a time:
100 Double-Unders (each partner, same time)
50 GHD Sit-ups (partner holds plank)
40-30-20 Deadlifts (225/155#)

-17:18 ... this was fun/easier stuff, moved through this very consistently and got some cardio in. All DU unbroken, which was cool for sets of 100. 

B.

3 Sets of:

AMRAP 2 Minutes:

100m Run 

Max Reps Rope Climbs (15') 

Rest 1 minute between sets 

-Result = 5 RC's across 

PM Workout (1530)

3 Mile Run 

-Complete ... didn't get the exact time, but it was about 30 minutes ... nice and easy on a hot day (about 80 degrees). 

06/2/23

AM Workout (0700)

8 Mile Run 

-1:19 ... this is the longest I've ran since the 2019 marathon training we did... surprisingly felt pretty decent  ... kept the pace on the easier side and just ran at a comfortable and sustainable pace. 

PM Workout (1245)

I was pretty tired after the run this morning... but once I got around to lifting this afternoon I felt pretty good. Got a nice pump out of this. 

A. 

Bench Press 

6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

*Rest 2:00-2:30 b/t sets 

-Complete, across at 230# 

B. 

Alt DB Tempo Incline Bench + Double DB Incline Bench 

4 sets: 8 reps (Complete 8 reps alternating, then complete 8 reps together) - RPE 7

*Rest 1:00-1:30 b/t sets 

**Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No Tempo on Double Incline Bench 

-Complete, across at 2x35# DB

C. 

Reverse Grip Bench 

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets 

-Complete, 2 sets at 95#, 2 sets at 115# 

D. 

Resistance Band Chest Fly, High to Low 

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets 

-Complete, 25# cross over symmetry band 

E. 

Ring Curls 

DB Skull Crushers 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets 

-Complete, 2x25# DB 

F. 

Seated Tricep DB French Press 

Bent-Over DB Curls 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-Complete, 55# for the French press and  2x25# DB for the curls

06/01/23

 Complete Rest