Friday's Workout and Marathon Reality Check

I had a good lifting session on Friday morning and it will be the last lifting I do until after the Chattanooga Marathon. I have two more short runs before the race on Sunday March 5th. That is all of the exercise that will take place in the next week.

Based on my split times on my various training runs since September I have started to come to the reality that it will take a miracle for me to beat my marathon time from 15 years ago. On top of me being 15 years older, the Chattanooga Marathon has way more elevation gain than the B&A Trail Marathon. Not making excuses, just being realistic. I am hoping to have a good run and not embarrass myself. Hopefully I can pull THAT off!

Friday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 2 repetitions at 75%
Snatch, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Clean and Jerk, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

I am a Bit Late But RIP Stuart Maclean and Marathon Training

I was very sad to hear that Stuart Maclean passed away on February 15th. I think Dave at the record store would understand me being a week late. Mostly I will just miss the great storytelling.... we have enjoyed listening and laughing at the "Vinyl Cafe Diary" podcasts on Sunday mornings while preparing breakfast. Rest in Peace.

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

Have a Great Day!!

Quick Lifting Post

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 2 repetitions at 70% and 75%, 1 repetition at 80%, 85% and 90%
Snatch, 2 repetitions at 60%, 70%, 75%, 80% and 80%
Snatch Pull, 2 sets of 3 repetitions at 95%, 3 repetitions at 100%, 3 repetitions at 105%
Front Squat, 4 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Hours of Work and Training

"It's not the hours you put in your work that counts, it's the work you put in the hours." -Sam Ewing

I had the distinct privilege today to work with two clients that are recovering from traumatic accidents. I obviously cannot go into any kind of details, but I walked away from their training sessions in a bit of awe. Knocking on wood, I have been very blessed to have avoided any medical issues and I try to get at least five days a week of exercise every week. These clients though are working their butts off just to get their lives back to some sort of normalcy. Inspiring.

Sunday: Marathon Training
Run, three hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Monday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions at 50%, 60%, 65% and 70%
Clean with 90 seconds rest between sets, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%
Clean Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Back Squat, 3 sets of 3 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Annoying Credit Card Fraud and the Workout

First, I want to be clear that I love American Express. At 2:34am I received a text asking if I had made a ONE DOLLAR charge on my credit card. Of course I was sound asleep and had made no such charge. I called the very pleasant customer service rep and they said it was most likely a test charge to see if my card could be used for a larger purchase and that AMEX had denied it. However, they recommended I get a new card. So, because some ass hat stole my card number somehow and made a one dollar charge I am now without my card until Tuesday. End of world? No, of course not. Annoying as hell? Yes. American Express is great though.... they told me not to worry they would happily shift all of my reoccurring charges to the new card. Great customer service.

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

Friday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50%
Snatch, 2 repetitions at 60% and 70%, 1 repetition at 80%, 84%, 88%, 91% and 94%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Valentine's Day Rest and Wednesday Lifting

Yesterday for Valentine's Day was the rest day from exercise. Because of our schedule we went to Rembrandt's for breakfast. Rembrandt's was the first place we went to in Chattanooga when Rebecca was interviewing for residency... it was really nice to spend the morning together.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 1 repetition at 80%, 85% and 90%
Snatch, 2 repetitions at 65%, 75%, 80%, 85% and 75%
Snatch Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Front Squat, 3 sets of 2 repetitions at 84%, 1 set of 4 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Taking the Time for Fun and the Workout

I went to the gym and had a great lifting session and then came home for lunch. After eating I was about to enter the blogosphere and Rebecca was about to go back to her studies when I looked out the window and noticed what a beautiful day it was here in Red Bank. We grabbed the football and went outside and tossed the pigskin around for 15-20 minutes. It was a short break but it was a lot of fun and the heelers laid in the grass happy to have the whole family outside together!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions each at 50%, 60%, 65% and 70%
Clean, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%, 1 repetition at 84%, 88% and 88%
Clean Pull, 3 repetitions at 90% and 95%, 2 repetitions at 100% and 105%
Back Squat, 3 sets of 3 at 84%, one set of 5 repetitions at 70%
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Catching Up

It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches

Saturday:
Rest Day!!

Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Weekend!!

Big Strength Training Wednesday

Today, I have transitioned to working out in the mornings and I have also made a few changes to my weight training. I am continuing to do my Olympic lifting and I have added in some machine and power training. It is a bit weird to flip my schedule almost completely.... though tomorrow UPS has asked me to come in at 4:40am and I will be running tomorrow afternoon prior to work training folks at the gym?! Old dog is having to learn new tricks.... and then go back to old tricks?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 3 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 2 repetitions at 80%
Snatch, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 1 repetition at 84%, 1 repetition at 88%, 1 repetition at 88%
Snatch Pull, 4 sets of 3 at 95%, 95%, 100% and 100%
Front Squat, 3 sets of 2 at 80%, 1 set of 4 at 65%
Deadlift, 5 sets of 1-2 repetitions
Leg Press, 3 sets of 8-10 repetitions
Leg Extension, 3 sets of 8-10 repetitions
Leg Curl, 3 sets of 8-10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Stretches

Have a Great Day!!

No UPS Means ACTIVE Rest Days!

I did not need to go in to handle packages at UPS and soon that will be a thing of the past all together! Woohoo! Only a few more 3:30am wake ups left! One thing that UPS did provide was 4-5 hours of heavy lifting and loading of packages, even on what I would consider a "rest day". So today instead of lifting or running a bunch, I hit the rowing machine and stretched.

Active Rest Day:
Row, 5000m
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

GOATs and an Upper Body Workout

After a roller coaster of a Superbowl I will have to grudgingly admit that Tom Brady and Bill Belichick are the greatest quarterback/coach combination in NFL history. A friend of mine at work is a fan of the Falcons and in a response that only a true fan can love he said, "I am going to have the Falcons be my pallbearers at my funeral.... that way they can let me down one last time."

This morning is the first overlap of my two jobs: Package handling at UPS in the morning and Personal Training in the afternoon and evening. I am going to workout at home today and do an upper body workout to let my legs that ran 20 miles yesterday a rest!

Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Pull-Up, 3 sets of 10 repetitions
Bench Press, 3 sets of 8-10 repetitions
Military Press, 5 sets of 5 repetitions
Biceps Barbell Curl, 3 sets of 8-10 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!! 

Coca-Cola, Budweiser and Marathon Training

I just want to say how much I appreciate Coca-Cola and Budweiser putting out Superbowl ads that are pro diversity and pro immigration. It is a shame that corporate America needs to take the lead instead of our newly inaugurated President.

Marathon Training:
Run, Three hours and forty-five minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Thursday and Friday Workouts and Keeping One's Word

Today I landed another personal trainer job which I am very excited about. I have been working at UPS and I had committed to working there through the peak season of November and December. While I was at UPS, I was offered a training gig but I did not take that job because I had given my word that I would stay as a package handler until January. Today I was able to land a well paying trainer job and give my UPS supervisor a two week notice that I will be leaving. A person is only as good as their word and bridges are much more effective when they are not burned.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday: Weight Training
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50% of 1-RM
Snatch, 5 sets of 3 repetitions at 60% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 60% of 1-RM
Barbell Romanian Deadlift, 3 sets of 7 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Hump Day Workout!!

Work put a good whooping on me today but I still managed to get into the gym today to lift. Just a quick post to get my butt to bed at a reasonable time.

Warm-Up:
Airdyne, 2 minutes
PVC Wraparound, 20 repetitions
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 4 sets of 3 repetitions at 60% of 1-RM
Snatch, 5 sets of 2 repetitions at 80% of 1-RM
Snatch Pull, 4 sets of 5 repetitions at 90% of 1-RM
Front Squat, 4 sets of 3 repetitions at 75% of 1-RM
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!