It's Been A Year...

My last post on here was over 365 days ago.  2015 has been a fun year so far training wise.  I started by tracking all my workouts nightly and I weigh myself every morning...horror I know but it keeps me honest and allows me to look back at what is working and what's not with my nutrition and workouts.

This year I have run a marathon in April (3:33), a half in June (1:46), and I did a half ironman in June (6:23).  For the rest of the year I will be participating in HHH100 bike rally (August), Redman Iron Distance Tri (September), Big Cedar 100M trail run (Halloween), and finally Spartan Beast (Nov). None of these will be fast and I will use all the time allowed to complete...I say that now...if you know me that is probably not what will happen at "GO!".

If you look on past posts you will see a whole year of workouts...really...356 days of workouts.  I will also post some half , full and what I am doing for the next 18 weeks to get ready for my events.

I look forward to making this fun again and have enjoyed this year of training so far.  Sure training sucks but would it be rewarding if it was easy?

If you have questions about anything you can post to the FB Frisco Running Club site.

Follow Up...
I completed the HHH100 bike rally but I was in a crash and probably broke my ribs...I did break my helmet. 

I completed the Redman in 12:27 a month after the bike crash which put my training in a holding pattern for the last month...I was not quite sure if I could do it and I was mentally prepared to be out there ALL NIGHT. 

Big Cedar 100 was a total wash out, they canceled the race 45 miles in because of the torrential rains, lightning, and flash floods on the trail.

Spartan Beast...didn't even register.  Will try to do some sprints and then the Beast in 2016.

WAG 6/2-6/7

Monday social @ gym 7pm
35 minutes plus strength

Tuesday track 5 X 1000
AM @ Hunt MS
PM @ Warren Park (football parking lot)

Wednesday social at store 6pm
35 minutes plus strength

Thursday interval training 530am
26 squats
5 min run
26 push ups
8 min run
26 jump lunge
10 min run
26 push ups
8 min run
26 squats
5 min run

Saturday @ store
600am 5-13M run
615am 25-50M bike
830am 35 min social run

End of Week 5/29-6/1

Thursday
4 X 25 meter sprints
60 sec on/60 sec off

4 X 20 Snatch #75
60 sec rest between sets

4 X 15 Burpee
60 sec rest between sets

4 X 10 Thruster #75
60 sec rest between sets

2 mile run

Friday Night
Relay for Life @ Lone Star High School 6PM - 12AM
run, walk, hang out for cancer

Saturday @ store
600AM bike 50 miles
830AM social run

Sunday @ gym
600AM bike 50 miles
900AM run 10 miles

WAG 5/19-5/24

Monday PM social 35 min EZ.  Tabata Floor Wiper and Deadlift
Tuesday track 6 X 800 with 10 PU/SQ between runs.  Rest 2 minutes.
Wednesday PM social 35 minutes EZ. Strength 100 Push Ups/KB Swings/Sit Ups
Thursday AM social interval training
Bring a jump rope, towel or mat, and 2 (5-15#) dumbbells
100 Jump Rope (30 DU's)
400m
50 Power Squats
800m
40 Sit Ups

Don't bring your shake weight!

400m
30 Push Up Rows
800m
20 Thrusters
400m
10-1 inchworms w/press
800m
Saturday 
6AM Program 5-13 miles
620AM Bike 25-35 miles
830AM Social 3-5 miles
10AM CF at the Gym

WAG 5/12-5/17

Monday 
Social 35 minutes and 30 thrusters, 40 push press
Tuesday 
Track 300/400/500/600/800/1000/1200 meters
Wednesday
Social 35 minutes
Thursday
Interval Training
1 mile or 10 minutes
20 push ups/20 ski abs
1 mile or 10 minutes
20 in*outs/20 power squats
1 mile or 10 min
20 burpees
Saturday at FRCo
Program 6AM 5-15 miles
Bike 630AM 25-40 miles and 5-8 run miles
Social 830AM 35 minutes
CrossFit 10AM at the gym

Additional Wednesday
For Time...break up as needed
150 KB Swings
150 Wall Ball

WAG 5/5-5/10

Monday PM social 35 EZ and tabata jump squats
Tuesday AM/PM track 8 X 400 plus 10 push ups and 10 squats on a 3:30-5:00 interval
Wednesday PM social 35 EZ plus 30 superman and 30e bicycle kicks
Thursday AM interval training
2 Rounds
400
20 burpees
400
30 sit ups
400
40 clean/press
400
50 squat
Saturday
6AM 5-13M run
630AM 20-30M bike
830AM 3-6M run plus track

Additional Wednesday
50 snatch
50 dead lift
50 floorwiper
50 box jumps

WAG 4/28-5/3

Monday gym social...30EZ...TABATA Push Press
Tuesday Hunt MS track...12X200 and 7 burpees on a 120-150 second interval.
Wednesday PM store social...30EZ
Thursday AM store interval training
Saturday store program and social...3-15M

Additional workouts.
Wednesday
3 Rounds
10 Thruster
10 Push Up
Rest 3 Minutes
3 Rounds
5 OH Squats
7 High Pulls
9 Push Press

Thursday
Use 3-10# dumbbells
2 Rounds
800
10e V Twists
10 Inchworms w/ Press
10 Squats w/ weight
800
15e Mountain Climbers
15e T Push Ups
15e Jump Lunge
800

WAG 4/21-4/26

Monday 30EZ...TABATA Squats
Tuesday track...2X800/1600/2X800
Wednesday...45EZ
Thursday...45EZ
Saturday...3-15M
600AM Program
630AM Bike
830AM Social
Additional Workouts:
Wednesday
50 Wall Balls
40 Double Unders
30 Sit Ups
20 Push Ups
10 Burpees
5e Jump Lunges
Thursday
800m run
50 Thrusters
Perform 3 Burpees Every Minute Until Done
Run 800m Every 3 minutes

WAG 4/14-4/19

GET BOSTON READY.  BE RELENTLESS!

Monday: PM Social 30EZ...TABATA KB Swings
Tuesday: 1600 DOWN...1600/1200/800/600/400 @ 10 sec faster than RP
Wednesday: PM Social 30EZ
Thursday: AM Social 30 EZ
Saturday: 8-15M
Additional Workouts:
Everyday:
10-20 X 5 Push Ups and Squats
See The Lab for Variations
We will do this for one month so track progress and time.
Wednesday:
100 Burpees
25 reg/25 rt foot/25 left foot/ 25 reg
Thursday:
800m...25 Deadlifts and Push Ups
400m...20 DL/PU
400m...15 DL/PU
400m...10 DL/PU
400m...5 DL/PU
800m

WAG 4/7-4/12

Monday Social
30 EZ...TABATA Thruster
Tuesday Track
5 X 1000 @ 30s faster than RP
Wednesday Social
30 EZ...
Wed. Extra
Core/Hips...5 X 10 Push Press
Thursday Social
30 EZ
Thurs. Extra
1600
50 Squats
400
40 Push Ups
600
30 Jump Squats
800
20e Mountain Climbers
600
10e Jump Lunge
400
Saturday
Group 8-10 miles
Social Walk/Run 3m

WAG 3/24-3/30

Social and Track Workouts
Monday social...30 EZ and Tabata Runner's Pose Hop
Tuesday track...2 X 2M @ Race Pace
Wednesday PM social...30 min EZ
Thursday AM social...30 min EZ
Saturday program...6-9 EZ

Additional workouts
Wednesday
20 Get Ups (right arm)
50 KB Swings
20 Push Press (right arm)
50 KB Swings
20 Push Press (left arm)
50 KB Swings
20 Get Ups (left arm)
Thursday
800m
25 Burpees
800m
25 Thrusters
800
25 Push Ups
800
25 Goblet Squats
800
25 KB Swings
800

WAG 3/17-3/22

Monday gym...PM social 35-40 minutes EZ...Tabata Jump Lunges
Tuesday track... 1 X 400/800/1600/800/400 w/400m EZ between runs and 10/10 push up and squat
Wednesday store...PM social
Thursday store...AM social
Saturday store...program 8 mile tempo 700AM and 830 social

Extra Workouts:
Wednesday...15 min walk/EZ run and core exercises
250 Double Unders (1000 regular jump rope) and 100 Burpees
Thursday...HILLS
As Many Hills As Possible in 30 minutes
Directions: 1 mile equals 1 hill, 1/2 up and 1/2 down
Treadmill...1/2 mile (UP) on 6% incline and 1/2 mile (DOWN) on 0 incline
Hill...find a 1/2 mile hill.  Fisher Hill if possible.

FRC WAG 3/10-3/15

Monday...PM social 35-40 minutes EZ...Tabata In/Outs or Mountain Climbers
Tuesday (Warren Park Football Parking Lot)...2-3 X 1.8M or 12 min. Tempo Pace/400m or 3 min EZ
Wednesday...PM social
Thursday...AM social...PM YOGA
Saturday...program 9 mile race pace 700AM and 830 social

Extra Workouts:
Wednesday...15 min walk/EZ run and core exercises
Perform Every Min On Min for 15 minutes
4 Push Up
7 KB Swings
10 Squats
Thursday...Tabata Mile X 2
Jump Rope/400m
Burpee/400m
Squat/400m
Push Up/400m

FRC WAG 3/3-3/8

Week At A Glance
Monday...30-40 minutes EZ...Tabata Burpees
Tuesday...6-10 X 800 @ RP..rest 1/2 run time from Hunt MS
Wednesday...Social from FRCo store 6PM
Thursday...Social from FRCo store 530AM
Saturday...12 mile EZ from FRC gym 700AM and social 830AM

Extra Workouts:
Wednesday...15 min. EZ run or walk and Core Exercises
For Time
20 Ball Walk Out Complex
40 OH Squats
80 Push Ups
Thursday...Jump Rope 500
5 Rounds for Time
100 JR (30 reg/20 rt/20 lt/30 reg)
20 Push Ups
20 Sit Ups
20 High Knee Explosions
800 m run