Thursday Training
April 3, 2009
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
April 2, 2009
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.
One 10 Miler Under My Belt
March 30, 2009
Its been more than 2 years since I’ve run more than 10 miles at a clip. Today I ran 10 on the hills in Upper Uwchlan Twp. Not a great day for a long run; overcast skies with winds 20-35 mph. The winds cut into my time as I finished in 77 minutes. Not too bad for my first race-distance run with 4 weeks left until Broad Street. Two more long runs before I taper. I can’t wait for that 
Great weekend in Denver for Exercise Etc! I was impressed with the interest and enthusiasm shown by the fitness professionals in Colorado! Good luck implementing those new skills. Please feel free to contact me with questions!
High Altitude Training
March 29, 2009
I’m a mile high, in Denver, CO this weekend. I just wanted on posting a couple workouts.
Sat: 4 Rounds of Renegade Row/Push-ups x 7 + Swiss Ball Leg Curls x 11; Dumbbell Thruster x 35 reps; Jack-knife Push-ups (changed grip) x 7, 6, 5, 4, 3, 2, 1 with progressively reduced rest intervals; Prone Incline DB Flys 10# x 25
Sun: 1/2 mile Warm-up @ 6mph 1% grade
6 x 20 sec at 12 mph 1% w/ 40 sec recoveries
Lat Pulldown w/ 8RM; did 25 reps with 10 sec RI as needed
6x 30 sec at 10 mph 1% w/ 30 sec recoveries
DB Chest Press x 15 w/ 10RM load
T-Getups 25# x 3reps x 3 sets R/L
Time to catch a flight back to Philly!
Trail Running before Heading to Denver
March 27, 2009
I got in a quick 4 mile trail run (31:00 minutes) this morning (1/2 mile walk uphill for warm-up; downhill for cool-down). Now its time to head off to Denver for an Exercise ETC Fitness Conference. It should be a great weekend. We’re expecting a large crowd of fitness professionals in attendance. Hope the blizzard conditions have calmed since yesterday.
Gotta Love Running in the Rain
March 26, 2009
Its a natural performance enhancer! Unless you run through puddles and now your shoes weigh 5 lbs. Got in some Hill Intervals today on the Struble Trail entrance through my neighborhood.
3/4 mile warm-up
4 x 30 second sprints up a progressively increasing grade (6% to 10%)
90 second recoveries
3 minute REST
Repeated 1x
3/4 mile cool-down
I’m very curious to see how the intervals pay off on Broad Street in May. Three years ago I didn’t run one interval workout. It was all about mileage. This year we’re trying something new, and I’ve got fewer injuries to show for it already!
Tuesday Strength and Core Training
March 25, 2009
Fought off some post-run soreness and got in a tough training session tonight…
Conventional Deadlifts
215lbs x 10
235lbs x 8
255lbs x 6
275lbs x 2
185lbs x 20
Ab Wheel Rollout/Push-up Challenge
Up to 8 Push-Ups (1 more than 2 weeks ago)
IU Bootcamp on the Trails at Marsh Creek
March 21, 2009
We had a great workout this morning on the trails south of the Marsh Creek Dam in Downingtown. Eight of us hiked & ran about a 3.5 mile loop off-road. Our Bootcamp group will be doing an outdoor training session on the weekend every couple weeks through the spring and summer. Next one should be Sunday April 5th.
I got in a PM training session this afternoon. 5 rounds of 11 Seated Cable Rows w/ 150lbs and 7 Hanging Knee Ups. I added in some Med Ball Climbers as well for 20, 15, and 10 with 30 sec rests.
Enjoy the rest of the weekend!
Thursday Night Workout
March 20, 2009
It’s taking me most of the week to recuperate from Monday’s long run. I did get in a brief training session Wednesday along with Foam Rolling and Deep Tissue Calf Massage three-times daily since Monday. Tonight’s training was a little more vigorous…
Kettlebell Clean’s (53lbs) 10R/L; 30 Sec Rest; Repeat 5 Times
3 Rounds of: 7 Chin Ups + 11 Ab Wheel Rollouts + 15 Swiss Ball Leg Curls
Runner’s High, my A**
March 16, 2009
I’m still awaiting that first enlightening experience where endorphins rush through my body and make me feel lighter than air on a long run. Its been more than 3 years in limbo here. Yet, I still run. I run for a different reason. I feel that to a point the old saying “whatever doesn’t kill you makes you stronger” has some truth to it. You see, people have a tendency to do that which they find easiest or most comfortable most often. If you were to push outside your comfort zone, even once in a while, you’d become a more well-rounded person. So, I run because it hurts and it is my weak area. It’s not an injury-like hurt, but a psychological discomfort; the shortness of breath, the fatigue in your limbs, the pounding in your chest. To overcome that obstacle takes some mental fortitude; something that I’ve been longing for my entire life Today, I moved one step closer to achieving mental toughness. I built up my long run distance to 8 miles in 72 minutes. The Broad Street Run is less than 6 weeks away. Just two miles to go.
