Rest Day!!

I am feeling a bit beat up after running yesterday and work today. Fortunately today is a rest day away from all exercise. Eat, sleep and be happy.

Have a great day!!

Marathons and Memory

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!!

Quick Workout Post

I am pretty whooped today so you just get a workout post.

Warm-Up:
Row, 500m
Weight Training:
Snatch 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. Five sets total. No rest between exercises.
Front Squat, 80% 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 65% 1-RM 6 sets of 3 repetitions with one minute rest between sets
Deficit Clean Pull, 80% x 4 repetitions, 85% 4 repetitions, 90% 2 sets of 4 repetitions
Seated Military Press, 4 sets of 8 repetitions

Have a Great Day!

Rest Day and Antonio Brown

The Redskins got smoked by the Steelers last night on Monday Night Football. Antonio Brown lit up the secondary last night with a total of 8 receptions for 126 yards and two touchdowns. Before everyone starts unloading on Josh Norman or Bashaud Breeland lets keep this in mind: Antonio Brown lights up EVERYONE. Brown had 189 yards and two touchdowns versus the Superbowl winning Denver defense last year in the playoffs. Also 133 yards and a TD versus the Patriots. Enough said. Get ready for Dallas.

Today is a rest day with Olympic lifting and marathon training coming down the pipe this week.

Have a Great Day!!

Quick Monday Night Football Post

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!!

9/11 and Marathon Training.... Can You Say, "Duh?!"

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!! 

Heavy Day at the Gym

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!!