Training Update

I’m a bit behind in logging my workouts…Here’s to catching up!

Friday: Trail Intervals 41:30 total time; sprinted all uphill climbs

Saturday: Got up and did 5.5 miles over 43:10 incorporating the Uwchlan Trail this time.

Monday: Alternating KB Swings (53lbs) x 10 + Ab Wheel Rollout-Push-ups x 5…I did 155 total reps in 10 minutes…

Thursday Training

Tweaked my right knee going down the stairs the other day so I pushed off my interval run to tomorrow. Instead, I got in some ‘bells and pull-ups…

53lb Kettlebell Cleans x 10 reps + 5 sets R/L w/ 15 second recoveries
Power Wheel Jack Knifes 3 sets of 15 with 30 second recoveries
25 Chin Ups chunked
35lb Turkish Get-ups 3 x 3 reps R/L

Training Update

Its a celebratory day for my family as my sister and her husband welcomed their second child into the world! Congratulations to the Mastalski’s in South Jersey on their new baby boy… J.R.

I need to catch up on workout posts for a couple days. My router went down. Boy was Verizon fast in getting me a replacement.

Monday: I decided to stretch out a long run one, maybe two more times…7.5 miles in 61.5 minutes.

Tuesday: I had a business PT day, so I got in a quick interval workout after my last session. Here’s what I did:

35lb Alternating Single Arm Kettlebell Swings x 20
Bicycle Crunches with Shoulder Extension +10lbs x 20

5 Rounds or 100 reps of each

45lb Renegade Rows x 5R/L + 10 Push-ups x 3 Rounds

Bonus Workout Today

I got in a Strength Workout today in addition to my recovery run this morning. I’m purposefully avoiding heavy lower-body training with just 3 weeks left until my race. Instead, I’ve favored continuing my progressive “core” routine along with some Kettlebell lifts.

5 sets R/L 62 lb KB Cleans x 5 reps each; 15 sec recoveries

Ab Wheel Rollouts 21, 15, 9; 30 sec recoveries

2RM Pull-ups (35 lbs) x 6 sets; 1 minute recoveries

Turkish Get-ups (to pillar position) 35lbs x 3 reps x 2 sets R/L; 30 sec recoveries (So much for positive thinking…my left shoulder was limiting; had to cut-off my training at 2 sets here due to discomfort; I feel as if practicing the movement is helping me become more efficient and thus, I will continue to work around the pain)

Weekend Mud Run in Downingtown

Thanks to my Boot Campers for showing up on a rainy day for a Trail Run at Marsh Creek. It would’ve been impossible to get motivated to run in this weather without them! We did a little more than 4 miles.

I just came across this clip on the Paleo-Nutrition debate…Its definitely worth watching…

Good Friday Training

I put in a moderately hard training run this afternoon. 5.5 miles on my ‘A’ Route in 42 minutes flat. I was kind of surprised this morning that my shoulder was feeling better than it has in quite some time. I took a pretty hard fall on the trail yesterday and could’ve sworn I did some RC damage. Whatever happened, if I continue to feel better I’ll take it!

I’m planning on meeting my group for a weekend trail run in the morning, rain or shine. Its supposed to rain, but then again, that was the prediction for today and it turned out to be one of the nicest days of the spring so far.

Tuesday Afternoon Training Run

I’m actually getting pretty excited about running Broad Street in a few weeks. There’s always a lot of anticipation surrounding the event that you’ve prepared long and sweat hard for. However, this year vs. three years ago my training program has me in line to achieve my objective. I’m feeling lighter, stronger and faster while previous injuries seem to be kept in check as a result of regular preventive activities. I ran my 5.5 mile B-Route today at a moderate pace, comfortably 1.5 minutes faster than a couple weeks ago; 45:40. Now to plan out the final 3 weeks of training. I’ve been thinking of skipping any additional 10+ mile efforts in favor of adding additional frequency for a couple weeks. The long distance the only injuries I’ve really suffered in the past few months, bruises and blisters. We’ll see how it goes…Any suggestions?

Exercise ETC Bootcamp Philly Wrap-up

It was a great weekend in Plymouth Meeting for Exercise ETC’s Bootcamp Training program. I met a lot of great trainers in the Philadelphia, NJ and Delaware vicinities, and picked up a few new tricks myself from our participants. Thanks to all of you for making it a wonderful weekend!

Here’s my workout for Monday 4/6.

10 Rounds (5 each R & L) Swings; 20 sec Recoveries

Inverted Pull-ups, Feet Elevated x 10, 8, 6, 4, 2 with 20 second Recoveries

Turkish Get-ups 35lbs x 5 each R & L x 3 sets

Thursday Training

Hill Sprints today…

3/4 mile warm-up and cool-down

2 Sets of 10 sec Sprints up 10%+ grade x 6; 40 sec recoveries

Lost in Training

Got in my workout while watching Lost tonight.

5 Sets of 5 with 20lb X-Vest

Pull-ups + Ab Wheel Rollouts (progressively increased recovery by 30 seconds each set)

Single Leg Straight Leg Deadlift 3 x 7 reps with 45 lbs.