med hills, cals

1000

jog to Chat.
5 x 1:00 uphills, jog down, 90s recovery
increase distance each time
jog home

50 situps
50 leg levers
50 flutter kicks

weighted ring pushups, 25#
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1
30s rest between each

immediately followed by:
max consecutive pushups - 22

• Notes: Solid day, I am finally feeling my energy levels returning to normal. I really like ring pushups with weight. Being able to knock out 20-30 of those would bode well for my 2 minute pushups.
• Body: Calves are a little tight from when they were cramping up yesterday. Effects from Strep are almost completely alleviated and I am feeling back to my normal self.

swim

1700 - swim

500m easy css/freestyle
5 minutes rest
500m css @ 85% - 9:36
5 minutes rest
500m css w/ short fins

5 minutes leg tread w/ short fins, brick held above water - fail

• Notes: Coming off being very sick and weak I was actually pretty pleased with how I felt in the pool today. Slow on the 500, but my form felt pretty decent. Calves cramped up terribly on the tread and I had to bail with 50 seconds left, but otherwise I have it in the bag. I would like to work up to holding 2 bricks out of water for 5 minutes.
• Body: Feeling night and day better from this weekend. Started antibiotics last night and my headaches are totally gone. It's unfortunate that I needed them, as I don't like taking medicine this strong, but what can you do.

weekend update

Well, spent the weekend wiped out by Strep. Almost recovered but still not in great shape. Did some easy lifting today.

1400

back squat
10 x 165#

goblet squat
3 x 15 x 60#

ring rows
3 x 15

ring pushups
3 x 15

situps
15s / 30s / 45s / 60s

• Notes: Had a little headache during most of this session and energy levels didn't feel normal. 
• Body: Body aches have gone but my throat and head are still recovering. About to start a round of antibiotics tonight.

rest

No training.

• Notes: Needed to take yesterday and today off.
• Body: Wow, this is the first time I have literally been too sore to train in a long time. My posterior shoulders and triceps are just torched, along with my hamstrings for some reason. Can also feel a little sickness coming on, so the rest will do me some good.

summit, pt

1400 - run

flagstaff from home and back
total - 1:04:30
ascent - 23:11
miles - 6.04

intramural soccer

2000 - pt

4 x ring muscle ups

4x
max rope climbs, no legs
max chest to bar pullups

4 x slider complex:
5 2-hand outs
5 2-hand ups
5 1-hand outs L
5 1-hand outs R
5 1-hand ups L
5 1-hand ups R
max pushups

4x
ladder climbs, no legs
max ring dips
max pushups

partner situps alternating 25# plate

• Notes: PR on flagstaff by over a minute, despite crappy conditions. Tweaked my left ankle again playing soccer...gotta stop doing that. Lots of pulling work tonight - the ladders were especially tough, and the slider complex torched my shoulders.
• Body: Feeling OK except for the ankle. Gonna start doing some compression on it again, hopefully its just another tweak.

summit, PC, dips, swim

1400 - run

Green mountain via gregory canyon + greenman from home and back
1:54:08 total
53:11 ascent
8.96 miles

1700

power clean
2 x 133, 143, 158#
5 x 2 x 155#

weighted dips
5 x 25, 35, 50, 50#

swim
200m css w/u
2 x 100m pull, 100m kick w/ board
2 x 50m css sprints on 1:20
2 x 50m css sprints on 1:15
200m css c/d

• Notes: Really good day. Challenging trail conditions with a mix of slush, hardpack, and soft/deep snow. Still almost beat my ascent pr even though it felt like I was crawling. Swim felt strong, I was turning in 0:45-0:46 on the sprints. Technique work is really helping.
• Body: Feel good.

BS, Pr, WCU

1100

back squat
3 x 5 x 185#

press
3 x 5 x 95#

3x
10 single leg squats, 25# dbs
10 kneeling db presses, 25#

weighted chinups
5 x 25, 50, 60#

max pullups, chest to bar - 11

• Notes: Good day. 60# on the chinups felt surprisingly easy.
• Body: Upper back is a little tight, along with my hips/hamstrings. Still need to work on my left hip a little bit.

track intervals, swim

1000

jog to track

6 x 200m sprints, 200-300m jog in between
0:29, 0:30, 0:28, 0:29, 0:28, 0:28

jog back

swim
2 x 250m css w/u
2 x 100m pull, 100m kick
4 x 25m underwater down / 25m freestyle back

• Notes: Decent day. Want to be able to hold that run pace for 10 intervals, which is very doable.
• Body: Little tired this morning but feeling good. Left hip is tight.

DL, chinups

1830

face pulls

deadlift, moderate sumo
5 x 225, 255
3 x 285
5 x 295#

3x
10 reverse hypers, unweighted
60s max situps (47, 41, 41)

weighted chinups
10 x 10, 20, 25#

• Notes: Pull felt pretty solid today. Don't know if I have done 10 pullups w/ 25 before, but it felt pretty easy actually. 
• Body: No soreness from yesterday's run, already feel like I am recovering well.
• General: My lifting template is based around mostly feel, especially in conjunction with these longer training runs. The goal will be simply to set a PR when I lift, using 3, 5 and the occasional 10 rep schemes since I would like to work on my endurance a little bit as well. Need to get back in the habit of staying in tune with my body and going off how I feel rather than just doing blind intensity. Having said that, I really want to get after my lifts in the next few months to get my legs strong for the 50, so that's what I am going to do.

long run, pt

1500

run 12 miles from home up Mesa trail to Upper Bigstem and back - 2:27:22

1830

cals - speed work
push/sit/pull maxes
0:15 - 19/12/10
0:30 - 35/25/13
0:45 - 42/36/12
0:60 - 52/-/14
*legs cramped up like crazy on the last set of situps

50 leg levers
50 flutter kicks

• Notes: Trail conditions were pretty bad today...mix of dangerous and frustrating. The nice weather this weekend made a bunch of slush that froze last night and was covered with about 4-5 inches of fresh powder this morning. Uphills could barely be run or walked and downhills were ice slicks. Other areas were crusted over and nightmares for the ankles. Felt decent though, just a super slow time.
• Body: Left ankle is a little mangled from a spill I took skiing yesterday, but I think it's just a mild sprain. I've been giving it some love and it's already started feeling better.

swim, pullups

1400 - swim

500m css w/u
2x (100m pulls, 100m kick w/ board, 100m css w/ flippers)
4 x 50m css sprints on 2:00 (0:48)
200m css c/d

max pullups - 18

• Notes: With just a little more specific work I can definitely get my pullups into the 20s. Css feels good again - I like this workout template. The technique work really makes my sprints feel stronger.
• Body: Feeling good.
• General: Taking this weekend off to go skiing. Pretty excited.