LV 1/2 Training Log

UPDATE 12/3/2012: 
Matt and I started AND finished the Zappos Las Vegas 1/2 Marathon together!  As Matt likes to point out "we finished somewhere between the Kenyans and the street sweepers."



GOAL:
To start AND finish the December 2, 2012 Rock 'n' Roll Las Vegas 1/2 Marathon... that's it.  I just want to run again.  Because I like it.  And I miss the anticipation and the atmosphere that comes with running long distance races.

December 2, 2012
Race Day! 13.1 miles down Las Vegas Blvd. and environs!

November 29, 2012
Run/Walk - 6 sets 5x1

November 26, 2012
Run 400 m
10 Box Jumps - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
1 KB Swing - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
...Complete Box Jumps/Swings in progressive/regressive order. 10 Jumps/1 Swing, 9 Jumps/2 Swings, 8 Jumps/3 Swings, etc.
Run 400 m  
  
November 25, 2012
Run/Walk - 6 miles (5x1)

November 22, 2012
AV YMCA Turkey Trot - 5K Run

November 20, 2012
5K Row

November 19, 2012
10-9-8-7-6-5-4-3-2-1
Pull-ups
Push-ups
Sit-ups
Squats

November 17, 2012
Run/Walk - 12 miles

November 15, 2012
4 rounds:
400 m run
After rounds 1 & 3: 25 KB swings (35#)
After rounds 2 & 4: 25 goblet squats (35#)
---
200 m run

November 13, 2012
5 rounds:
500 m row
10 push-ups
10 sit-ups
10 box jumps

November 10, 2012
Run/Walk - 10 miles (5x1)... Windiest day EVER.  20 mph winds.  I thought Matt was going to kill me.

November 8, 2012
1000 m Row
Rest 4 minutes
Tabata dumbbell thrusters - 15# (8 sets - 20s work/10s rest)

November 6, 2012
Run/Walk - 6 sets 5x1

October 31, 2012
Run 200 m
21-15-9
Squats
Push-ups
Ring rows
Run 200 m in between sets
Finish with 200 m run

October 30, 2012
2K Row

October 29, 2012
21-15-9
Burpees
Kettlebell Swings (35#)
Box Jumps (20")

October 27, 2012
Run/Walk - 8 miles (5x1)

October 26, 2012
"Jackie" -
1000 m row
50 thrusters (15# dbs)
30 pull-ups

October 25, 2012
Run/Walk - 6 sets 5x1

October 23, 2012
10x100 m sprints, 2 min rest between reps

October 22, 2012
Tabata Something Else: 
4 min Tabata Pull-ups
4 min Tabata Push-ups
4 min Tabata Sit-ups
4 min Tabata Squats

October 21, 2012
60 minute walk

October 20, 2012
Run/Walk - 7 miles (5x1)

October 18, 2012
Run/Walk - 6 sets 5x1

October 17, 2012
100 KB swings (35# KB)

October 16, 2012
4 rounds: Run 400 m / 25 goblet squats (35# KB)

October 15, 2012
20 minute AMRAP:
250 m row
150 jump rope singles (or 50 DU)
25 Ab-mat situps 
  
October 14, 2012
60 minute walk

October 13, 2012
Run/Walk - 6 miles (5x1)

October 12, 2012
21-15-9: ring rows, KB swings, goblet squats

October 11, 2012
Run/Walk - 6 sets 5x1
Cool weather, run felt great

October 9, 2012
Tabata mile

October 8, 2012
3 rounds - 500 m row, 12 KB swings (35#), 9 pull-ups

October 7, 2012
60 minute walk

October 6, 2012
Run/Walk - 4 miles (10 sets 5x1)

October 5, 2012
60 minute walk

October 4, 2012
Tabata row
Tabata squats with 10# dumbbells
Pull-up progression work

October 3, 2012
Run/Walk - 3 miles

October 1, 2012
5 Rounds: Row, Squats, Push-ups

September 30, 2012
Run/Walk - 3 miles

September 5, 2012
5 Rounds: 500 m row, 5 lunges (R), 5 lunges (L), 10 squats - 15# DBs
NFT
Shoes: Yellow Merrells
Notes: burning lungs, slow moving.  All to be expected first day back after a month of slacking and crappy eating.


August 9, 10, 11, 12, 13, 14...Through September 4...
A bad combination of being out of town, being caught up with errands, miserable self-loathing and depression, and trying to not melt in the 105+ degree heat leads to a perfect baggie of excuses for not getting outside and moving my body.  Shame on me.

August 8, 2012
Row 250 m
100 Ab-Mat situps
Row 500 m
75 Ab-Mat situps
Row 750 m
50 Ab-Mat situps
Row 1000 m
25 Ab-Mat situps
NFT
Notes: left shoulder "popped" on my very first sit-up... searing pain under my scapula that managed to shift and "pull" from inside my shoulder to the front of my chest for almost a week.  Finished the workout.  Haven't moved my shoulder since.

August 7, 2012
3 mile run
6 rounds: Run 5 minutes/Walk 1 minute
Shoes: black Merrell pace glove
Temp: 73 degrees
Humidity: 16%
Time: 7:30 am
Notes: legs felt like sacks of lead dangling from my torso
Post workout meal: 1 packet Ella's Carrots, Apples, & Parsnips
 
August 6, 2012
Evening workout at Murphy's Barbell Club:
Strength cycle - shoulder press... which I think was the final straw to finally throwing my left shoulder out of commission for the week
Run/Kettlebell Conditioning workout 

August 4, 2012
10x100m - 100 meter sprint/2:00 rest, repeat 10x
Shoes: black Merrell pace glove
Temp: 83 degrees
Humidity: 14%
Time: 8:30 am
Notes: Sprints just suck.  I was not built for speed and my body reminds me of that fact every time I try to run fast.  But I know they're doing some type of good, so I'll just keep doing them.
Post workout meal: 
3 pastured eggs, scrambled with Penzeys Fox Point Seasoning and two splashes of fish sauce
Farmhouse Culture Smoked Jalapeño Sauerkraut 
uncured bacon
Ashitaba green tea with a tablespoon local wildflower honey 
August 3, 2012
Evening workout at Murphy's Barbell Club:
1RM Deadlift/80% Max Reps

 August 2, 2012
3 Mile Run (+)
8 Rounds: Run 5 minutes/Walk 1 minute
Shoes: black Merrell pace glove
Temp: 91 degrees
Humidity: 12%
Time: 9:00 am
Notes: too damn hot
Post workout meal: 2 packets Ella's Carrots, Apples, & Parsnips

Evening workout at Murphy's Barbell Club:
Strength cycle - Bench press
"Grace" - 30 C&J for time (did this one at 67#)
 
July 31, 2012
3 Mile Run (+)
8.5 Rounds: Run 5 minutes/Walk 1 minute
Shoes: red Merrell pace glove
Temp: 88 degrees
Humidity: 13%
Time: 9:30 am
Notes: watch fuzzed out after first six minutes, felt really hot today, lots of walking
Post workout meal: Koh Coconut Water, grass fed beef hamburger, 
Farmhouse Culture Smoked Jalapeño Sauerkraut, Cranberry Kombucha

Evening workout at Murphy's Barbell Club:
1 RM Back squat/80% Max Reps
5 Butcher "Sprints"

July 30, 2012
Evening workout at Murphy's Barbell Club:
Strength cycle - Press
5 rounds - row 100/recover

July 22, 2012
3 Mile Run (+.8 miles)
8 Rounds: Run 5 minutes/Walk 1 minute
Shoes: black Merrell pace glove
Temp: 88 degrees
Humidity: 13%
Time: 8:30 am
Notes: five minutes is a lot easier mentally than .5 mile, for now.  New route today.  Enjoyable.  And still - zero shade.
Post workout meal: two pastured eggs, poached
grass fed beef hamburger
Turkish Chopped Salad
Ashitaba green tea with a tablespoon local wildflower honey

July 20, 2012
3 Mile Run
6 Rounds: Run .5 mile/Walk 1 minute
Shoes: red Merrell pace glove
Temp: 78 degrees
Humidity: 15%
Time: 8:00 am
Notes: felt comfortable today, got out of my head a lot earlier in the run
Post workout meal: two pastured eggs, poached
grass fed beef hamburger
Farmhouse Culture Smoked Jalapeño Sauerkraut
Ashitaba green tea with a tablespoon local wildflower honey

July 18, 2012
3 Mile Run
6 Rounds: Run .5 mile/Walk 1 minute
Shoes: red Merrell pace glove
Temp: 81 degrees
Humidity: 14%
Time: 9:30 am
Notes: avoided playing The Most Dangerous Game out in the desert and ran the neighborhood outskirts instead, different run made it a bit easier, still not enough shade
Post workout meal: GT's Synergy Kombucha - Trilogy flavor

July 16, 2012
3 Mile Run
6 Rounds: Run .5 mile/Walk 1 minute
Shoes: red Merrell pace glove
Temp: 78 degrees
Humidity: 15%
Time: 8:30 am
Notes: was that a headwind or a brick wall I was up against?  Not to mention the two guys shooting a rifle in my path of travel... hope they enjoy that fresh from the desert hasenpfeffer
Post workout meal:
two pastured eggs, poached
Banh Mi Salad
Ashitaba green tea with a tablespoon local wildflower honey
 
July 13, 2012
3 Mile Run
6 Rounds: Run .5 mile/Walk 1 minute
Shoes: red Merrell pace glove
Temp: 83 degrees
Humidity: 14% and overcast
Time: 9:00 am
Notes: desert is pretty when it is going to rain, lots of purples and dark blues/grays
Post workout meal:
fajita meat, onions, guacamole, and salsa
Farmhouse Culture Smoked Jalapeño Sauerkraut
Ashitaba green tea with a tablespoon local wildflower honey

July 11, 2012
3 Mile Run
6 Rounds: Run .5 mile/Walk 1 minute
Shoes: red Merrell pace glove
Temp: 87 degrees
Humidity: 13%
Time: 8:00 am
Notes: lotsa walk breaks
Post workout meal:
grass-fed hamburger patty
Ashitaba green tea with a tablespoon local wildflower honey

July 9, 2012
3 Mile Run
6 Rounds: Run .5 mile/Walk 1 minute
Shoes: red Merrell pace glove
Temp: 80 degrees
Humidity: 14%
Time: 8:00 am
Notes: lungs aflame the first mile, walked the 4th .5 mile run
Post workout meal:
2 pastured eggs, scrambled with grilled round steak
Rejuvenative Foods Spicy Kim-chi
Ashitaba green tea with a tablespoon local wildflower honey


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