Another year another marathon today...
If you are not running for 3-5 hours then go EZ 35 minutes and 60 pushups and 60 squats. I will probably do the pushups and squats before the 26.2 miles.
Dec 30, 2012
Dec 29, 2012
Last Weekend of 2012
The end of the world has come and gone but the end of the year is a reality.
Saturday 2 hour run
Sunday...45 min run at Warren Park.
10-2 reps of pullups, deadlifts, floorwipers
3 X 10 reps of DB snatches, box jumps (hold 3 seconds in squat position before jump)
*Deadlift and Floorwiper beginning weight is 135#. Try to add 10# each rep drop.
*DB Snatch weight is 35#
*Box Jump height is 24"
Adjust accordingly for weight and height.
Saturday 2 hour run
Sunday...45 min run at Warren Park.
10-2 reps of pullups, deadlifts, floorwipers
3 X 10 reps of DB snatches, box jumps (hold 3 seconds in squat position before jump)
*Deadlift and Floorwiper beginning weight is 135#. Try to add 10# each rep drop.
*DB Snatch weight is 35#
*Box Jump height is 24"
Adjust accordingly for weight and height.
Dec 28, 2012
Dec 26, 2012
Thursday 12/27
5 minute EZ run or Jump Rope
For Time
2 mile run or 20 minutes @ Race Pace
15 right leg Bulgarian Split Squat with Bicep Curl and Push Press
25 Burpees
15 left leg Bulgarian Split Squat with Bi Curl and Push Press
2 mile run or 20 minutes @ Race Pace
10 X 3 sec. Plank Hold
10 X 3 sec. Bridge Hold
10 X 3 sec. Quadruped
*Bicep curl and push press are to be performed when in the lowered portion of the lunge position.
Dec 25, 2012
Wednesday 12/26
10 minute EZ
12 minute AMRAP
5 Pull Ups...sub 5 Jumping Pull Ups or 10 total Plank Pulls
10 Wall Balls...sub 12 Thrusters
15 KB Swings
Rest 5 minutes
50/50 Pushups/Squats
30 Toes2Bar...sub knees2elbow or knee ups
5 Rounds and 7 KB Swings.
Christmas Day 12/25
It's Christmas and all the presents have been opened. A Christmas Story is probably on the TV...you'll shoot your eye out! Here is your workout.
This is a great treadmill workout...incline 2-3.
5 minute EZ
3 X 4 min tempo with 3 min EZ
50/50 pushup.squat
3 X 4 min tempo with 3 min EZ
Rest 3 minutes
Jump Rope 500
Stretch and foam roll
Merry Christmas
EZ@9:00
Tempo@7:30
5.75 miles
Regular pushups, 25 squats and 26 walking lunges.
Dec 24, 2012
Ultra Running Workouts
Last week we began the ultra running workouts. We started Saturday 12/15 with a 2 hour run...13 miles.
Here is the rest of last week to today, Sunday 12/23.
Sunday 12/16...45 minute run at Warren Park...5K trail. 10, 8, 6, 4, 2 reps of pull-ups, deadlifts, floorwipers.
Monday 12/17...35 minutes EZ...50/50 pushup and squat
Tuesday 12/18...20 minute tempo...50/50 pushup and squat...15 min tempo...balance work...10-2 reps pullups.
Wednesday 12/19...EZ 25 minutes...5 rounds for time...30m walking lunge with 45# overhead/21 burpees...5 minutes rest...100 total bicycle kick with deflated ball.
Thursday 12/20...5 X run for 9 minutes or 1 mile whichever comes first. Run 1...25 pushups, run 2...25 squats, run 3...25 pushups or burpees, run 4...25 squats, run 5...25 burpees. After run 3 you can do the burpees if that is your final run if not perform pushups and continue. 10-2 reps pullups
Friday 12/21...rest day...20 minutes EZ walk...stretch and foam roll...hip strengthing exercises Saturday 12/22...2 hour run
Sunday 12/23...45 min run at Warren Park...10-2 reps of pullups, deadlifts, floorwipers, DB snatches
**Floorwipers and deadlifts use 135# but use lighter weight if needed. Snatch is 35#. Pushups and squats are performed as regular...work on form for the next couple of weeks.
**EZ is 60-90 seconds slower than race pace
**Tempo is 15-30 seconds faster than race pace
Subscribe to:
Posts (Atom)