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!!

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!!

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!!

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!!

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!!

January 20th... the Big Event of the Day!! And a Crossfit Workout

It is Rebecca's 42nd birthday today! We were able to have a nice day when I returned from work mid-morning: Breakfast together and then a good Friday afternoon Crossfit session. We wrapped up evening with a nice homemade steak dinner, gifts and cake! I mean, what other big news could there be today?

Warm-Up:
Tabata Double Under Jump Rope
Then Two Rounds:
Inchworm, 10 repetitions
GHD Sit-Up, 10 repetitions
Air Squat, 10 repetitions
Strength:
Push Press, 5 sets of 5 repetitions at 75% of 1-RM
WOD: 12 minutes to ladder as far as possible. (Example: 1 repetition of each, then 2 repetitions, then 3, etc.)
Power Clean (115 pounds/85 pounds)
Hanging Toes to Bar
80m Run
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!!

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!!

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!!

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!!

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!!

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!!

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!!

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!!

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!!

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!!