Last Training Run!!

The last few days I have not been lifting at all. Foam rolling and stretching have been mostly what has been happening prior to Sunday's marathon. Today is my last run before the race.... just a short jaunt around the neighborhood here in Red Bank to just stretch the legs out and run a couple of hills. After that the next few days will be spent building up the carbohydrate stores and hydrating so I am ready to go prior to the race.

Marathon Training:
Run, 30 minutes
Mobility:
Foam Roller Work
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!!

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!!

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!!

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!!

Sunday and Monday Posts

I was able to get my long marathon training run in yesterday with weather in the high 30s prior to it raining late Sunday morning. Today I had a good lifting session at the gym. Great couple of days!

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

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 60% of 1-RM
Clean, 5 sets of 2 repetitions at 80% of 1-RM
Clean Pull, 4 sets of 5 repetitions at 90% of Clean 1-RM
Back Squat, 5 sets of 5 repetitions at 75% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Careful What You Wish For and Running?!

Well now it sounds like instead of admitting that no voter fraud actually occurred, the White House wants an investigation into the 3-5 millions people that DID NOT vote illegally.... wow. I am hoping that there can be some common sense used by Republicans and Democrats in Congress to keep this from being a huge waste of time and money.... LOLOLOLOLOL!! That was a good one....

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

Have a Great Day!!

Marathon Training and A Sales Pitch For Cottage Cheese

Now I know that a lot of people are skipping dairy these days.... but man I love dairy. I have no problem at all digesting dairy and for me it is another good source of protein. For a while I was turning to Greek yogurt but then I compared a few nutritional labels and price tags. Cottage cheese is kind of bad ass though it has been boxed out quite a bit by the Greek yogurt craze. For the money you are getting just as much if not more protein per serving and far less sugar if you are currently going with yogurt that is flavored. If you are not paleo, not vegan and you are looking to mix things up.... give the much maligned cottage cheese another look!!

Marathon Training:
Run, 3 hours and 15 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Marathon Training and the 15 Year Difference

It was relatively warm here in Chattanooga today but very rainy. I will say that last Sunday's run was a bit of a butt kicker and it took me a few days to recover from the physical aspects of running that far. Today I made the decision to take my short run inside and did ten miles on the treadmill at the downtown YMCA. My 47 year old joints seemed to appreciate it in a way that my 32 year old body probably would not have even understood?! What a difference 15 years makes!

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

Have a Great Day!!

Sir Bananas and Marathon Training

I discovered something in our local grocery store that I have been using for recovery: Sir Bananas! It is not too sweet, does not have a bunch of garbage in it and doses you up with protein and potassium after a tough bout of exercise..... like today.

Marathon Training:
Run, 3 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Busy, Busy, Busy and the Blog

I have neglected the blog since Wednesday. Sometimes life gets busy and just pulls you away from normal everyday activities and this week the blog was the thing that just kept getting pushed back. I will catch up now. Yesterday was the first time that Rebecca went to the gym here in Chattanooga and we both attended a crossfit session. It was a great workout and it was fun to go together.

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

Friday: Crossfit session
Warm-Up:

250m Row

5 Burpee + Broad Jump

15 Hollow Rock

15 Arch Rock or Superman Raise

Walking Lunge, 10m

Spiderman Walk, 10m

High Knee, 10m

Butt Kick, 10m

Strength:

Back Squat, 4 sets of 8 repetitions @ 65-70% of 1-RM

WOD: Four Rounds for Time

5 HSPU or Wall Walk

10 SDHP (95#/65#)

15 Burpees

Prowler Sled Push, 20m (90#/45#)

Mobility:

Quadriceps Stretch

Hamstring Stretch

Banded Shoulder Stretches

Saturday: Rest Day!!

Have a Great Day!!

Frozen Tundra of Chattanooga and Marathon Training

I woke up this morning and headed out for my run with the temperatures in the teens. By the time I was done I had a decent set of beardcicles to show for my efforts!!

Marathon Training:
Run, Two hours and 45 minutes
Mobility:
Foam Roller Work
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Quick Post

Just got my Thursday marathon training in. We have family visiting for the holidays so I am going to make this quick.

Marathon Training:

Run, one and a half hours

Mobility:

Hamstring Stretch

Quadriceps Stretch

Have a Great Day!!

Marathon Training in the Christmas Fog!!

I had a great run today along the Chattanooga Riverwalk Park. It was a wonderfully warm morning in the high 50's and there was a thick fog along the Tennessee River. It makes a lot of sense why so many Scots-Irish settled in this area.... it felt like I was running in the Highlands!!

Marathon Training:
Run, 2 hours and 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day and a Merry Christmas!!

Beautiful Day for a Run

It was gorgeous here today here in Chattanooga!! Great day for a run!

Marathon Training:
Run, 1.5 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Busy Sunday!

Long marathon training day, working at the gym and having to be at UPS at 10 pm?! Going to sleep right after this is posted.

Marathon Training:

Run, 2.5 hours

Mobility:

Quadriceps Stretch

Hamstring Stretch

Have a Great Day!!

Quick Post on a Nice Cold Day!

I am exhausted after work and running. Just going to say it was a great cold, clear day in Red Bank, Tennessee for a run!

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

Have a Great Day!!

Running on a Beautiful Day!!

As I write this I am trying to keep from going face down onto my keyboard. A good date a work followed by a great run on an absolutely gorgeous day here in the Tennessee River Valley. I have decided that running in temperatures in the mid-50s is damn near perfect.

Marathon Training:
Run, Hour and a Half
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Getting Up Sunday to be at Work Monday?!

And so "peak season" has begun at UPS. Today I will be getting up at 11:25pm to eat breakfast and get out the door to be at work by 12:15am on Monday. People need their stuff?! We will see what workouts are going to look like this week based on the work schedule.

Marathon Training:
Run, 2 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Thanks.

I could list a whole lifetime of things that I am thankful for today, but I think I will just focus on the latest things over the past year. I am very thankful for my little family and especially the addition of our second Australian Cattle Dog, "Biscuit". I am very thankful for the house that we ended up buying.... it really is a perfect home for us and I say out loud every day how lucky we were to have found it. Finally, I am thankful for the community that we landed in here in Chattanooga. It is a wonderful place to live and we have found good friends, neighbors and co-workers.

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

Have a Great Day!!