I think that it would have been interesting to watch the faces of the Clinton campaign like a time lapse, slow motion train wreck stare as they watched the Electoral College map fill in. It was amazing how badly the "professional pollsters" screwed up this election. I cannot remember, in my life time a bigger screw up in an election?! I am quite certain that the only person more stunned than Clinton was Trump. Well, with control of the House, Senate and White House it is time for Republicans to put up or shut-up. Getting elected is one thing, governing is another. I am hoping that Americans can all say that for the good of the country, I wish Trump success.
Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 15 repetitions
Clean from the Block, 70% of 1-RM 3 sets of 3 repetitions
Clean Pull, 95% of 1-RM 3 sets of 3 repetitions
Front Squat, 80% of 1-RM 5 sets of 3 repetitions
Power Snatch, 65% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
Well, tomorrow we will (hopefully...) find out who the next President of the United States will be. I have voted early here in Hamilton County, Tennessee so all I have to do is sit back and watch the results come in. This is the first time that I can say that I have no earthly idea what will happen in this country on Wednesday after the dust settles.... It doesn't matter whether it is Hillary or Trump that wins... there is going to be an uproar I think. Fortunately we have lots of good friends up in Canada.
Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 70% of 1-RM 3 sets of 3 repetitions
Snatch Pull, 100% of 1-RM 3 sets of 3 repetitions
Back Squat, 80% of 1-RM 5 sets of 5 repetitions
Power Clean, 60% of 1-RM 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
On Thursday or Friday of each week I run for an hour and a half. Two weeks in a row now I have run down Dayton Boulevard and passed the Big Frog Brewery when they have had their tap room open. Last week they had a barbecue truck out front and this week they had an artisan pizza truck out there. I run by them after about 4 miles and the food just smells terrific!! We are going to have to swing in there and give'em a try!
Marathon Training:
Run, 2 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch
Have a Great Day!!
I was able to sleep in today and ended up getting a solid eight hours sleep before heading into the gym. Tonight we will also get the extra hour of sleep with the clock change. With that time change it will also remain darker and cooler much longer which is good for old Irish guys that are running long distances!
Warm-Up:
Airdyne Bike, 3 minutes
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:
GHD Sit-Up, 15 repetitions
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
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!!
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!!
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!!
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!!
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!!
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!!
Yesterday we had a BEAUTIFUL day in Chattanooga. It was in the high sixties which made my evening run much more pleasant than it was a week earlier when it was 25 degrees warmer?! Today is a rest day and it feels like such a blessing to have made it to the end of the week. Rest, rest, rest.
Thursday Marathon Training:
Run, hour and a half
Mobility:
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
This felt like the first Saturday in a while where I did not have some type of certification or class or something going on?! I was able to get down to the gym by 7:00 am to get my lifting out of the way. I got home and got the lawn mowed, trees and bushes trimmed, recycling done, laundry washed, dried and folded, shopped for dinner and did some baking. I think the dogs were the happiest having a good long morning walk with time running hot laps in the yard while I mowed. Great domestic Saturday?!
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, 55% 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
Clean and Jerk, 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
Power Snatch, 60% of 1-RM for 3 repetitions, 70% of 1-RM for 2 repetitions, 80% of 1-RM 4 sets of 2 repetitions
Mobility Work:
Banded Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work
Have a Great Day!!
The Redskins better win today. It is a divisional game at home versus the Cowboys. The 'Skins cannot go 0-2 with a loss to their most hated NFC East rival. "Must win"? Well, no. I guess it matters what your expectations are for your team. If the Redskins have a winning season.... 9-7... I will actually be pretty pleased.
Workout:
Run, 1 hour
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work
Have a Great Day!!
For the past 21 years I have been certified in some sort of first-aid and CPR. Since the Automated Electronic Defibrillator (AED) has become common in public places I have also been trained to use these amazing, life saving devices. I have had to maintain my certifications for jobs like being a Lifeguard, working as an Instructor for NOLS and now as a Personal Trainer. I think though, it is super important that EVERYONE take even just a basic first-aid and CPR/AED class at least once. If you do not need to re-certify for your job, don't bother. At least you will have the knowledge to help if you find yourself dealing with a medical emergency. You can find a class at the American Red Cross.
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.
Back Squat, 50% 1-RM 8 repetitions
Push Press, 8 repetitions
Snatch, 60% 1-RM 1 set of 3 repetitions, 70% 1-RM 1 set of 3 repetitions, 80% 1-RM 5 sets of 3 repetitions
Power Clean and Jerk, 60% 1-RM 1 set of 4 repetitions, 70% 1-RM 1 set of 4 repetitions, 80% 1-RM 4 sets of 4 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
So, after some internet searching I was able to accurately refresh my memory. It was 2002 when I ran the B&A Trail Marathon just outside of Annapolis, Maryland. At 32 years old I ran the race in 3:56:35. Fifteen years later (almost to the day...), at 47 years old I would like to run at that pace, if not better in the Chattanooga Marathon. One thing that I did not do well in 2002 was monitor my nutrition prior to the race and I did not have a plan to maintain my energy during the race. I am hoping that by having a plan in place I can make a serious push to beat my old time. We will see.
Workout:
Run, 50 minutes
Mobility:
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work
Have a Great Day!!
The Redskins are playing tonight so just a quick workout post.
Warm-Up:
Row, 500m
GHD Back Extensions, 15 repetitions
Barbell Overhead Lunge, 10 repetitions per leg
Weight Training:
Clean from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Back Squat, 80% x 5 repetitions
Bentover Barbell Row, 6 repetitions
Hang Power Snatch, 65% 6 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch
Have a Great Day!!
Fifteen years.... it is so strange to think it has been that long since the 9/11 attacks on the United States. So much has happened. The part that I struggle with the most is just wrapping my head around all of the lost lives since then. The people in the Twin Towers, the Pentagon. The people on all the planes that hit both of those targets and the plane that went down in Pennsylvania. The first responders that died in the rescue process and those that became sick and died after the clean up. Then there are the other thousands that have died in the "War on Terror" that came after 9/11. Afghanistan, Iraq, and now Syria.... and with the formation of the so called "Islamic State" the people here in Chattanooga, San Bernardino, Orlando, Brussels, France, Benghazi, London...etc., etc. It never really seems to end. It will be nice when this cycle of violence comes to an end. Someday.
On a much, MUCH lighter note, the second day of running in preparation for the Chattanooga Marathon went much better than the first day.... and I wonder what the hell I was thinking. Lets see, why was today so much better than last Thursday? Hmmmm.... could have been that it was 67 degrees instead of 90 some odd degrees? Could have been that I didn't spend 4 hours prior to that chucking boxes at UPS? Duh. So I have made what I think is the very wise decision to switch my eventual long runs to Sunday and my hour and a half training runs for Thursdays. We will see how it all works out.
Workout:
Run, 40 minutes
Mobility:
Relaxing Stretches for the Back
Hamstring Stretch
Quadriceps Stretch
Foam Roller Work
Have a Great Day!!
I have been spending at least three sessions a week learning the technical aspects of the snatch, the clean and the jerk. Each day I have gone into the gym my coach has been giving me drills and exercises to help me get down the finer points of each of the Olympic lifts. Today after warming up he just said to me, "I want you to do what you need to do to post a one repetition maximum in each lift. Start with the snatch." Heavy day at the gym.
Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch Building Up to 1-RM, 6 repetitions
Clean and Split Jerk Building Up to 1-RM, 6 repetitions
Clean Building Up to 1-RM, 6 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work
Have a Great Day!!
"The journey of a thousand miles begins with one step." - Lao Tzu
I went on my first run to begin training for the Chattanooga Marathon. It was only 30 minutes but I felt like I got hit by a truck. I will be running twice a week (Thursdays and Sundays) and need to get to where I can run for an hour and a half non-stop to kick off the training in earnest. Thursdays will progress and be my long run day and Sundays will mostly remain runs of an hour and a half in length. Whew.
Workout:
Run, 30 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Relaxing Stretches for the Back
Foam Roller Work
Have a Great Day!!
It has been great to have Labor Day off. I am still taking it easy and stretching my back to get ready for work early tomorrow morning. The next couple of days will be working, rowing and stretching. My next weight training day and post will be after my evening workout on Wednesday.
Workout:
Row, 20 minutes
Mobility:
Relaxation Stretches for the Back
Hamstring Stretch
Quadriceps Stretch
Have a Great Couple of Days!!
