Family Schedule Change and the Workout

Tomorrow as a family we are getting up at 3:25am. That is pretty normal for me working my morning shift at UPS. Tomorrow however, Rebecca starts her trauma shift in the ER. We will get through this as we always do but the life shift will be interesting. This is where I think we have an advantage being middle aged and going through residency versus being in our twenties. We have experienced some life, some hardship and we have come out the other side. That experience will get us through this rotation.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 80% of 1-RM 4 sets of 1 repetition of each,
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 93% of 1-RM 2 repetitions
Weighted Pull-Up +15 kgs., 5 repetitions
No Feet Snatch, 80% of 1-RM 4 sets of 1 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Snatch Pull with a Stall at the Knee, 100% of 1-RM 2 repetitions
Weighted Push-Up +50 kgs, 6 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Redskins in England and the Run

I finally get to see a Washington Redskins' game on TV instead of listening on the radio. All it took was for them to travel all the way to England to play the Bengals. The offense looked pretty good but once again the special teams and defense looked amazing.... ly bad.

I bumped the Sunday run up to two hours today. It want much better than last Thursday's run.... it may be the fact that it was 33 degrees cooler?

Workout:
Run, 2 hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Cubs' Fans and The Workout

The Cubs have fallen behind in the World Series after dropping Game 3 to the Indians 1-0. Now it is a best of seven series and the series is only 2-1 in favor of Cleveland. But, after 108 years Cubs fans are starting to feel the sense of impending doom. What were record high ticket prices took a downward turn after Chicago was shut out last night. Hang in there Cubbies!!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

TGIF and a Rest Day

I am very pleased to have made it to the weekend. It means and extra three hours of sleep each morning and time spent with my little family. It also gives my body time to recover: Rest and re-hydration.

Have a Great Day!!

Whew! and Tremont Tavern

I ran a bit out of gas today after work and was only able to get 8 miles in on the run. However, we did have a very nice date night at Tremont Tavern here in Chattanooga. Great burgers and a huge beer selection. I would recommend getting there early for dinner if you have more than two people in your party... the place fills up quickly!

Marathon Training:

Run, 8 miles

Mobility:

Hamstring Stretch

Quadriceps Stretch

Have a Great Day!!

World Series of Broken Dreams, a Rest Day, and a Workout

The World Series between the Cubs and Indians will inevitably crush a long suffering fan base. I don't think that the Indians actually believe they are cursed but the Cubs have the chance to exercise the infamous Curse of the Billy Goat, Unfortunately the goat's name was Murphy.

Yesterday I rested. And it was glorious.Today after a pretty tough day at work I had a good workout at the gym. It was one of those days that I debated whether I should go to the gym or not and decided that I needed to go. As always I was very glad that I went.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Snatch from the Knee, 60% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 1-RM 1 repetition, 70% of 1-RM 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 91% of 1-RM 2 repetitions
Supine Grip Bent Over Row, 8 repetitions
No Feet Clean, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 90% of 1-RM 3 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Day Off Checklist and the Workout

Had the day off from work but still ran around like a chicken with its head cut off today: Haircut, recycling, made some pulled pork for dinner, bought an extension ladder for cleaning gutters and got my flu shot. While waiting for my shot I sat down to the automatic blood pressure reading machine... despite being recently caffeinated and hustling into the pharmacy my readings were 120/73 with a heart rate of 63. I will take it and give credit to the marathon training!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Hang Clean from the Knee plus a Clean from the Floor, 60% of 1-RM 1 repetition of each, 70% of 1-RM 1 repetition of each, Work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetition each
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Back Squat, 85% of 1-RM 3 repetitions
Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM 5 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Snatch Pull with a Stall at the Knee, 95% of 1-RM 3 repetitions
Weighted Push-Up, 6 repetitions

Have a Great Day!!

Marathon Training and The 'Skins Beat Themselves

Hard to win in the NFL when you leave ten points on the field. Matt Jones turned over the ball while going into the Lions' end zone and normally reliable kicker Dustin Hopkins doinked a kick off the upright that made an audible "BONG" that I could hear while listening to the game on the radio. They did not deserve to win today.

Today the marathon training was pretty good. I was able to run 11.28 miles in one hour and 45 minutes. Admittedly that is not a blistering pace but it is an improvement and the marathon is not until March! Next Sunday the run will get bumped up 15 minutes to two hours.

Workout:
Run, one hour and 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Alaska to Florida and the Workout

We are very excited to have friends coming through on their way to Florida. Their journey began at NOLS Alaska in Palmer, Alaska and they are driving home to Florida. These sisters will be our first overnight house guests that are not family!

I had a great early morning lifting session and then we did a did a bunch of errands. We also participated in early voting here in Hamilton County followed by a celebration of our patriotic duty by getting one doughnut each at Judy Darling Doughnuts!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 89% 1 repetition, 95% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 70% 2 repetitions, 75% 2 repetitions, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Occasional Genius and Two Thumbs Up for Gold Bond!

It is not that often, but every once in a while I make really, really good decisions. Waiting to run today was one of those times. It was an absolutely gorgeous day here in the Chattanooga area with the temperature in the low 60s. Today the run felt so easy, I had a very strong kick all the way to the end!

The other thing that I will say is that the Gold Bond Friction Defense was a real success. It is shaped just like a stick of deodorant. I lathered on a good bit on each nipple and under each armpit before my run and I was chafe-free for the entire run. Once I got home and went to shower there was still a good coating that I am confident would have lasted on an even longer run. Highly recommended.

Workout:
Run, one hour and thirty minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Wisdom of the Rest Day!!

I decided to punt on my run today and I will hit it tomorrow. The reason? Today the temperature was in the 80s and tomorrow the high is supposed to be in the low 60s. No brainer. So today was a rest day.

Have a Great Day!!

The Tribe, The Debate and the Workout

Congratulations to the Cleveland Indians as they head to the World Series. I am not sure that the city of Cleveland could handle TWO championships in one year?! It will certainly be an interesting if it is Indians vs. Cubs for the title.

Speaking of battling for the title, I will be glad when this last Presidential debate is over. Early voting has started here in Hamilton County, Tennessee and we are planning to go this Saturday. Check here if you are interested in voting early in your state!

Great workout today. Funny how it works when you eat enough and get plenty of rest.... You have a good session in the gym!! Weird?!

Warm-Up:
Airdyne Bike, 2 minutes
Foam Roller Work
Weight Training:
Snatch from the Knee, 75% of 1-RM 6 sets of 2 repetitions
Superset: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Front Squat, 88% of 1-RM 3 repetitions
Supine Grip Bent-Over Barbell Row, 8 repetitions
No Feet Clean, 70% of 1-RM 6 sets of 2 repetitions
Superset: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 95% of 1-RM 3 repetitions
Push Press, 4 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Chafed Nipples and a Rest Day

I am very excited. With my marathon training I have been trying to avoid the dreaded nipple chafe. I have been wearing silkweight Patagonia Capilene tops but it still has been irritating me a bit. I tried to use Band-Aid Strong Strips but when it is a hot day and I am sweating like crazy they do not stay in place. I am also not a guy that likes to run around with my shirt off in public. I am excited to try the Gold Bond Friction Defense that I just got in the mail.... it got good reviews and is significantly cheaper than Body Glide for the same size. I will let you know how it goes Thursday evening!

Rest Day: No weights, no running!

Have a Great Day!!

Quick Workout Post after a Big Day

I had a big day at work today followed by a tough workout. I am just going to throw out a quick post before going to bed for my 3:35am work wake up?!

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. 6 sets totals. No rest between exercises.
Hang Clean from the Knee, 75% of 1-RM 1 repetition
Clean, 75% of 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Back Squat, 88% of 1-RM, 5 repetitions
Strict No Kip Pull-Up, 8 repetitions
No Feet Snatch, 75% of 1-RM, 6 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets totals. No rest between exercises.
Snatch Grip Pull with Halt at the Knee, 95% of 1-RM, 3 repetitions
Weighted Push-Up, 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!! I will be sleeping?!

How the Mind Wanders While Running and Marathon Training

I find it pretty hilarious how my mind just kind of wanders when I am on a long run. Today I ran past a place called "The Southern Traditions Restaurant" on Dayton Boulevard that was just opening up for breakfast. The name of the restaurant made me think of the South which made me think of the Confederacy which made me think of bluegrass music which made me think of my old boss in Radford, Virginia, auctioneer Ken Farmer and his son Will playing the song, "The Last Letter Home" which I started singing to myself as I wrapped up my run?! Weird.

"I have heard the cannons thundering at night
And I cannot help but wondering why the rebel's cause is right
And the morphine seems to do no good at all
I would run all the way if I would not fall.

Chorus:
And I dreamed of a rose in a Spanish garden
And I kissed you as I placed it in your hair
If I'm ever on my feet again I will
I will run all the way just to meet you there

Joined the southern cavalry for the fun
I have rode a thousand horses, always I had a way with a gun
Now I'm among the horseless riders lying still
Swallowed up by the cause on Widow's Hill

And I dreamed of a rose in a Spanish garden
And I kissed you as I placed it in your hair
If I'm ever on my feet again I will
And I will run all the way just to meet you there."

Workout:
Run, one hour and thirty minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Olympic Lifting and the Riverwalk

It is a gorgeous day here in Chattanooga. I got in a great early morning lifting session and then had a very nice breakfast at home. In the afternoon we took the dogs down the Chattanooga Riverwalk as far as we could where dogs are allowed. They had a great time and are now exhausted.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 1-1/2" band on each side of barbell with 50% of 1-RM, 3 repetitions
Overhead Press from Split Stance, 3 repetitions
Snatch, 80% of 1-RM, 5 sets of 2 repetitions
Clean and Jerk, 80% of 1-RM, 5 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Foam Roller Work

Afternoon Walk, 3.5 miles with the pooches

Have a Great Day!!

Running and No Carnage

I am very happy to report that the marathon training run went well this afternoon and there was no minor surgery required afterward. I did hit some pretty big hills today and felt strong going up and over! Go Nats!!

Workout:
Run, one hour and 30 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Had a pretty solid day at work with an exhausting workout. I am pooped.

Warm-Up:
Airdyne Bike, 2 minutes
Weight Training:
Snatch from the Knee, 60% of 1-RM 3 repetitions, 70% of 1-RM 3 repetitions, 1-RM 3 repetitions, 70% 1-RM 3 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Front Squat, 82% of 1-RM 4 repetitions
Supine Wide Grip Bent-Over Row, 7 repetitions
No Feet Clean, 65% of 1-RM 6 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total.
Clean Pull, 90% of 1-RM 3 repetitions
Push Press, 6 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Rest Day!!

Day off from the weights and the running. Go Nats!!

Have a Great Day!!

Nationals and the Workout

I feel like I am in a bit of a strange place not biting my nails nervously as the Washington Nationals' bullpen takes over a game. Nats can wrap up the series against the Dodgers tomorrow night!!

The flapper on my left knee is healing very well and held up nicely after a busy day at work and full squats at the gym. Glad to not miss any training really.

Warm-Up:
Airdyne Bike, 2 minutes
Weight Training:
Hang Clean from the Knee, 60% of 1-RM 1 repetition, 70% of 1-RM 1 repetition, work up to a 1-RM, 70% of 1-RM 2 sets of 1 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Back Squat, 80% of 1-RM 5 repetitions
No Kip Pull-Up, 7 repetitions
No Feet Snatch, 80% of 1-RM 6 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. 4 sets total.
Snatch Pull with a Halt at the Knee, 100% of 1-RM 3 repetitions
Weighted Push-Up +35 KGs, 10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Back in the Saddle and Trump

All I am going to say to Donald Trump is this: When Arnold Schwarzenegger says that you should drop out of the Presidential race because of the way you treat women.... you are a real piece of work?!

I was able to get back out on the road running today even with the avulsion on my knee. Having the doctor in the house to get all the debris out of it and consistently changing the bandage has really gone a long way to promote quick healing. It may leave a scar, but I am doing my best to make sure that I leave an ugly corpse that has been well used when it is time to exit this life!

Workout:
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Crash, Burn and an Upper Body Workout

Yesterday was a nice rest day. On my last running day however, there was an incident. I was running at Stringer's Ridge on a trail when a pesky root tripped me. The ensuing crash opened up a big, nasty flapper on my left knee. This will be the first (probably not last....) incident where I am glad that there is an ER doc in the house. This photo was taken just before Rebecca said "Oooooo! I just got a big stick out of it!"

This morning I figured it would be best NOT to do a bunch of squats that usually go along with my normal Olympic lifting workout on the wounded knee. Today will be an upper body workout with the hopes that I can run on it tomorrow.

Warm-Up:

Jump Rope, 100 skips

Weight Training:

Bench Press, 3 sets of 8-10 repetitions

Strict, No-Kip Pull-Up, 4 sets of 10 repetitions

Barbell Shoulder Shrug, 3 sets of 10 repetitions

Seated Barbell Military Press, 4 sets of 4-6 repetitions

Core Work: Perform 20 repetitions of each exercise in order with no rest between exercises.

Flutter Kick

Lying Heel Touch

Knee Pull-In

Lying Leg Lift

Mobility:

Banded Shoulder Stretch

Have a Great Day!!

Lifting Yesterday, Sofa King and Marathon Training

Yesterday was more busy than usual. Besides the normal work schedule and exercise we squeezed in a dinner outing with our very nice neighbors. We went to one of our local favorite places Sofa King Juicy Burger... great name, excellent food and reasonably priced. All that socializing did not allow me the time I needed to post before crashing for the evening so you will get both yesterday and today right now.

Yesterday's Lifting:
Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 80% 1-RM  4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 89% of 1-RM,  3 sets of 2 repetitions and then 50% of 1-RM 1 sets of 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 60% of 1-RM 2 repetitions, 65% of 1-RM 2 repetitions, 70% of 1-RM 2 repetitions, 75% of 1-RM 1 repetition, 80% of 1-RM 1 repetition
Deficit Clean Pull, 90% 3 repetitions, 95% 2 repetitions, 100% 2 sets of 3 repetitions
Seated Military Press, 4 sets of 4 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Today's Marathon Training:
Run, one and a half hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Rest Day and The VPs

Tonight is the Vice Presidential debate. Both of these guys seem like gentlemen and I cannot imagine it being nearly as exciting... or abusive... as the last Presidential debate. I will say that my beliefs are WAY more aligned with Tim Kaine than they are with Mike Pence. Besides, he is a Virginian!!

Today is a rest day away from exercise!! Back at it tomorrow!

Have a Great Day!!

Quick Workout Post

I have had a great day but I am exhausted from work and the evening workout... tonight you get the quick post.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Clean from the High Blocks, 80% 1-RM 4 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises . 4 sets total.
Back Squat, 89% 1-RM 3 sets of 2 repetitions. Then 50% 1-RM 1 set of 5 repetitions
Bent Over Barbell Row, 6 repetitions
Hang Power Snatch from the Knee. One minute rest between sets. 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 1 repetition, 75% 1-RM 1 repetition
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 4 sets total.
Snatch Grip Pull, 90% 1-RM 3 repetitions, 95% 1-RM 3 repetitions, 100% 1-RM 2 sets of 3 repetitions
Incline Bench Dumbbell Press, 6 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!

Great Sunday Run in Chattanooga

I woke up early and drove down to the south side of the Tennessee River and started running down the River Walk here in Chattanooga. I turned into the University of Tennessee-Chattanooga campus, ended up down in the Norfolk Southern rail yard (I don't recommend this AT ALL... there were a few No Trespassing signs...) turned toward the Erlanger Medical Center on 3rd Street and made my way over to the Hunter Museum of American Art. From there I hopped on the Walnut Street pedestrian bridge over to Coolidge Park. I made my way around the park, back across the pedestrian bridge at sunrise and wound my way back to the car. What a great run through my wonderful town while everyone slept.

Workout:
Run, an hour and a half
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!! 

Dawgs vs. Volunteers and the Workout

The guys at work and at the gym fall into either the Tennessee Volunteers' camp or they root for the Georgia Bulldogs. The end of the game today between them was pretty incredible with the teams swapping touchdowns in the last ten seconds. Amazing ending. Unfortunately, now I have to watch a great football game between Clemson and Louisville. Now don't get me wrong it will be an exciting game but it could be named, "Which College Football Coach Do You Despise More?" Bobby Petrino or Dabo Swinney?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Banded Back Squat, 60% of 1-RM with 1-1/2" Bands for 5 repetitions
Alternating Push Press, 2 repetitions from the Front Rack Position, 2 repetitions from Behind the Neck
Power Clean and Jerk, 80% of 1-RM 4 sets of 1 repetitions
Power Snatch, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 3 repetitions, 80% of 1-RM for 2 repetitions, 85% of 1-RM 4 sets of 2 repetitions
Front Squat, 50% of 1-RM 3 sets of 10 repetitions
Mobility Work:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work

Have a Great Day!