11/6
554AM
Run 6.01 in 45:56 @ 7:38 pace -> workout was .25 @5k pace, .12 recovery x 8
11/7
605AM
Pull Ups: bwt x 23, bwt x 12 x 4 sets
OHP: 125 x 10, 145 x 3 x 2 sets, 155 1 x 5 sets
KB Rows: 44 x 18 x 3 sets
Band Upright Rows: purple x 15 x 3 sets
DB Lateral Raises: 17.5 x 12 x 3 sets
DB Standing Tri Exts: 42.5 x 8 x 2 sets
Stretch
11/8
6AM
Run 8.0 in 1:00:08 @ 7:26 pace
11/9
6AM
SSB Squat: 185 x 6 x 4 sets, 205 x 6
Deadlift: 385 x 2, 405 x 1
RDL: 245 x 8 x 3 sets
Stretch
11/9
415PM
Deadlift: 335 x 3, 385 x 2, 405 x 1, 425 x 1, 455 x 1, 405 x 1 x 4 sets, 385 x 1
Good Mornings: Green x 20 x 2 sets
Ab Wheel: bwt x 16 x 2 sets
11/10
Casually worked out throughout the day as I was working around the house
Pulls ups: bwt x 12 x 10 sets
Floor Press: 205 x 6, 225 x 4, 245 x 3, 265 x 1 x 2 sets, 245 x 3
Shrugs: 155 x 20, 205 x 18 x 4 sets
Dips: bwt x 10 x 6 sets
Plate Front Raises: 25 x 50
11/11
737AM
Run 7.0 in 54:23 @ 7:41 pace
11/13
605 AM
Squat: 225 x 4 x 4 sets
RDL: 245 x 8, 295 x 8 x 2 sets
Hurdle Drill: bwt x 4 x 2 sets
Ab Wheel: bwt x 16 x 3 sets
Stretch
11/14
610AM
Squat: 245 x 6, 275 x 3 x 3 sets, 285 x 2 x 2 sets, 305 x 1 x 2 sets
Deadlift: 335 x 3 x 6 sets
Good Morning: green x 20 x 3 sets
Ab Wheel: bwt x 16 x 3 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch
11/16
345PM
Deadlift: 335 x 4, 385 x 3, 405 x 1, 435 x 1, 475 x 1, 405 x 1 x 5 sets, 385 x 1
Safety Squat Bar Squat: 185 x 8 x 4 sets, 205 x 6 x 2 sets
G/M: green band x 20 x 3 sets
Ab Wheel: bwt x 16 x 3 sets
11/17
145PM
OHP: 125 x 10, 145 x 3 x 3 sets, 155 x 1 x 5 sets
OH Swiss Bar Tri Ext: 95 x 8 x 2 sets (Medium Grip), 95 x 3 x 2 sets (Narrow Grip)
Upright Rows: purple x 20 x 4 sets
KB Rows: 44 x 18 x 3 sets
11/18
907AM
Run Trails: 7.63 in 58:56 @7:43 pace
11/19
625AM
Front Squat: 135 x 5 x 5 sets
Sumo DL: 135 x 5 x 5 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch
11/19
410PM
Squat: 245 x 8, 275 x 3 x 2 sets, 275 x 4, 285 x 2, 285 x 3, 315 x 1 x 3 sets
1.5" Deficit Deadlift: 315 x 3 x 8 sets
Rotational Pullups: bwt x 4 x 2 sets, bwt x 3
G/M: green band x 20 x 3 sets
Ab Wheel: bwt x 16 x 3 sets
Ankle: 10 x 2 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch
11/20
610AM
Run 6.04 in 45:38 @ 7:33 pace (.26 repeats x 8)
11/21
540AM
Deadlift: 335 x 10, 335 x 9, 335 x 8, 335 x 7, 335 x 6, 335 x 5, 335 x 4, 335 x 3, 335 x 2, 335 x 1
Standing Band Pull Downs: purple x 25 x 4
Dips: bwt x 15 x 4 sets
Rope KB Curls: 15 x 10 x 4 sets
Hurdle Drill: bwt x 4 x 3 sets
Stretch
11/25
906AM
Run 10.62 in 1:57:47 @ 11:05 pace, 2,083ft gain
11/26
615AM
Run 4.11 in 32:16 @7:51 pace
11/26
415PM
Pull ups: bwt x 23, bwt x 12 x 4
OHP: 125 x 11, 145 x 1 x 2 sets, 155 x 1 x 2 sets, 165 x 1 x 2 sets, 155 x 1 x 3 sets
Dips: bwt x 15 x 4 sets
KB Rows: 44 x 18 x 4 sets
Upright rows: purple x 20 x 4 sets
Hurdle drill: bwt x 4 x 3 sets
Stretch
11/28
618AM
Run 8.02 in 1:01:26 @ 7:40 pace; 5 min on, 2 min off x 5
11/29
615AM
Squat: 245 X 9, 275 x 3, 275 x 4 x 2 sets, 285 x 3 x 2 sets, 315 x 1 x 3 sets, 245 x 3 x 3 sets
Single leg KB RDL: 44 x 20 x 3 sets
Ab wheel: bwt x 16 x 2 sets
Stretch
11/30
415PM
Run 6.05 in 52:01 @ 8:36 pace
12/02
643AM
Run 10.02 in 1:12:53 @ 7:16 pace
12/04
623AM
Run 8.02 in 59:47 @ 7:27 pace; 1 min on, 1 min off x 6; 2 min on, 1 min off x 3; 3 min on, 2 min off x 2; 6 min on x 1
12/05
605AM
Squat: 245 x 9, 275 x 4 x 3 sets, 285 x 3 x 2 sets, 295 x 2 x 4 sets
1.5 " Deficit DL: 355 x 1 x 8 sets (Super set with pull ups)
Pull ups: bwt x 5 x 8 sets (Super set with DL)
SSB G/M: 95 x 15 x 3 sets
DB Curls: 42.5 x 12 x 3 sets
Hurdle Drill bwt x 4 x 2 sets
Stretch
12/06
350PM
OHP: 125 x 12 (pr), 145 x 3 (pr), 175 x 0 (failed attempt)
12/7
612AM
Run 7.39 in 56:00 @ 7:34 pace
12/7
350PM
DL 315 x 5, 385 x 4, 405 x 1, 435 x 1, 455 x 1 x 3 sets, 435 x 1 x 2 sets, 405 x 1 x 3 sets
SSB G/M: 95 x 15 x 3 sets
Stretch
12/8
704 AM
Run 14.51 in 1:54:30 @ 7:53; first 11 were solid, final 3.5 were bad. Should have ate breakfast.
12/9
954AM
Run 5.00 in 40:26 @ 8:04 pace
12/10
610AM
Squat: 245 x 10, 285 x 3 x 3 sets, 295 x 2 x 2 sets, 315 x 1 x 4 sets, 295 x 1
1.5" Deficit DL: 355 x 1 x 10 sets (super set with pullups)
Pull Ups: bwt x 5 x 10 sets (super set with DL)
KB Single Leg RDL: 44 x 20 x 3 sets
DB Curls: 42.5 x 12 x 3 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch
12/11
332 PM
Run 3.6 in 38:46 @ 10:35 pace
12/12
410PM
Pullups: bwt x 23; narrow pullups: bwt x 10 x 2 sets, bwt x 8, bwt x 6
OHP: 125 x 12, 145 x 2 x 2 sets, 155 x 1 x 3 sets, 165 x 1 x 2 sets, 155 x 2 x 3 sets
Shurgs: 185 x 18 x 3 sets
OH DB Tri Ext: 42.5 x 8 x 3 sets
1 arm KB Rows: 44 x 20 x 3 sets
Stretch
12/13
621AM
Run 9.68 in 1:12:47 @ 7:31 pace; workout was 800m on, equal time recovery x 8
12/14
615AM
DL: 315 x 4, 385 x 4, 405 x1, 435 x 1, 455 x 1 (should have skipped this, everything felt heavy and this felt horrible. Fell out of the groove early on, but pulled through it anyway. I should have abandoned the attempt)
Snatch Grip DL: 245 x 6 , 265 x 6 x 4 sets
SSB GM: 95 x 16 x 3 sets
Stretch
12/15
8AM
Run 8.72 in 1:09:10 ~7:55 pace
12/17
610AM
Squat: 245 x 10, 285 x 4, 285 x 3 x 2 sets, 295 x 3, 295 x 2, 315 x 1 x 5 sets
1.5" Deficit DL:355 x 1 x 12 sets (superset with pullups)
Pullups: Bwt x 5 x 12 sets
Single Leg KB RDL: 44 x 20 x 3 sets
Rows with band from pullup bar: purple x 30 x 3 sets
Hurdle Drill: Bwt x 4 x 2 sets
Stretch
If you run for 9 hours you definitely won’t get winded; but you will get bored. And your legs will hurt. Boredom is what I find to be the most difficult part of ultras.
12/17
410PM
Bent over Barbell rows: 155 x 12 x 5 sets
Rope KB Curls: 15 x 10 x 3 sets
Band Tri Push downs: green x 20 x 3 sets
12/18
11:33AM
Run 8.25 in 1:00:29 @ 7:20 pace (800 on, 1200 on, 1600 on, 1200 on, 800 on, 400 on; 200 off between)
12/19
550AM
Run 5.05 in 39:49 @ 7:52 pace
12/20
6AM
Pullups: bwt x 24
OHP: 125 x 12, 145 x 2 x 2 sets, 155 x 1 x 2 sets, 165 x 1 x 3 sets, 135 x 3 x 3 sets
Stretch
I really need to make sure I’m stretching after my runs. Since it’s getting colder out, I tighten up much quicker after running than during the summer.
12/21
3:27PM
Run 5.51 46:36 @ 8:27 pace
12/22
620AM
Squat: 275 x 3 x 16 sets
Stretch
12/23
805AM
Run 10.02 in 1:18:04 @ 7:47 pace
12/24
807AM
Run 10.01 in 1:19:10 @ 7:54 pace
12/26
227PM
Run 7.56 in 59:09 @ 7:49 pace
12/28
827AM
Run 11.31 in 1:24:01 @ 7:26 pace; mile repeats x 6 with ~200m recovery
12/29
925AM
Run 5.50 in 42:40 @ 7:45 pace
12/30
833AM
Run 10.81 in 1:23:25 @ 7:43 pace
12/30
1203PM
Hike 7.44 in 2:39:03 @ 21:21 pace
1/2/2019
410PM
Squat: 245 x 10, 285 x 4 x 3 sets, 295 x 3, 295 x 2, 315 x 2, 315 x 2, 315 x 1 x 2 sets
1.5" Deficit DL: 355 x 1 x 12 sets (superset with pull ups)
Pullups: bwt x 6 x 12 sets (superset with deadlifts)
Stretch
Added a rep to my pullups, but it was much more difficult than it should have been; guess I ate to many Christmas cookies.
1/3
420PM
OHP: 155 x 3 x 3 sets, 175 x 1, 155 x 2 x 3 sets
Sumo Stance Band Deadlift: green x 20 x 4 sets
Band Rows from pullup bar: green x 30 x 5 sets
Stretch
1/4
1110AM
Pullups: bwt x 8 x 3 sets
DB Curls: 42.5 x 10 x 3 sets
1/4
430PM
Row 5k in ~21:00
1/5
805AM
Run 8.02 in 1:01:37 @ 7:40 pace -> 3:00 on, 2:00 off x 5
9:31AM
Run 5.00 in 41:18 @ 8:15 pace (run with dog)
1/6
844AM
Hike 3.75 1:36:01 @ 25:36 pace
1/7
410PM
Squat: 245 x 11, 285 x 4 x 3 sets, 295 x 3 x 2 sets, 315 x 2 x 3 sets, 315 x 1
1.5" Deficit DL: 365 x 1 x 8 sets (superset with pullups)
Pullups: bwt x 5 x 8 sets (superset with DL)
Single Leg RDL: 44 x 20 x 4 sets
DB Curls: 42.5 x 10 x 4 sets
pullup bar band rows: green x 20 x 3 sets
Band Tri push down: green x 12 x 3 sets
Stretch
1/8
603AM
Run 8.05 in 1:01:19 @ 7:37 pace -> 2:00 on, 1:00 off x 8
1/9
11AM
Pullups: bwt x 23, bwt x 10; narrow grip: bwt x 10, bwt x 12
OHP: 155 x 3 x 3 sets, 165 x 1 x 3 sets, 155 x 2 x 3 sets
Shurgs: 155 x 20 x 3 sets
Lean Away DB Lateral Raises: 22.5 x 10 x 4 sets
1 Arm KB Rows: 44 x 20, (44 + pink band) x 15, (44 + pink band) x 15
OH EZ Curl Bar Tri Exts: 55 x 20 x 3 sets
Stretch
1/10
6AM
Row 5K in 20:23