Hybrid Training. Week 2. Intervals

Hill Sprints - 10

A buddy from the gym wanted to check out my hill, so I went out and did some sprints with him instead of the longer, slower, flat sprints called for in the program.

June was pretty full of travel, and social activities that made it a challenge to fit in training consistently.  I'm hoping July will be better, HOWEVER, I found out last week that I have to travel for a week in July to conduct training.  I'll look around for a gym and try to figure something out for that week.

Conditioning

Hill-Sprints: 10 sprints

Conditioning

Hill-Sprints - 10 sprints

P.T. cleared me to run, so now just getting on the horse and staying there.  No issues from the injuries present.

Conditioning. Week 2. Hill-Sprints

Hill-Sprints - 10 sprints

Despite the 20+ minute walk to the hill, and some mobility work, the adductor strain that began with the Death Sprints of last Thursday, and escalated with Squatting on Sunday, lashed out violently against me on these sprints.  I tried to push through, but only managed 10 sprints, lopes really, in about 17 minutes. 

I was fairly afraid that I would wake up this morning hardly able to walk, but the pain has abated a great deal and with no pain medication.  I believe the long walk back from the hill, plus a healthy walk later in the evening to meet some friends may have helped. 

Obviously, I will now have to hold off on any running for the next few days.  Today was going be an off/walking day, and I may still walk.  Tomorrow was supposed to be my chance to get the flat sprints right on distance and intensity, but that is completely out now.  I will do some walking today and tomorrow, an upper body lifting session on Thursday, and then I will see on Friday or Saturday, after more walking and mobility, if a light jog seems do-able.  This sucks, but what can you do?

Full Body. Week 5. Hill Sprints

Hill-Sprints - 30 sprints; 36 minutes

Full Body. Week 3. Hill Sprints

Hill-Sprints - 20 sprints < 24 minutes

Full Body. Week 2. Hill-Sprints

Hill-Sprints - 18 sprints in 18 minutes.

Full Body. Week 1. Hill Sprints

Hill-Sprints - 15 sprints; just over 15 minutes

First day back out on the hill felt good.  Not trying for any particular speed, just wanted to go for 15 sprints or 15 minutes, whichever came last.  Will go to 20 and 20 next time if everything feels good.

Also, my lats and hamstrings are sore as hell from before the sprinting.  Can that be from the complexes on Monday?

LRB 365: Conditioning. Week 6. Hills 2

Hill-Sprints - 15 Hills @ 90%

Well there's a big difference in between running these with almost a week off, and only one day off.  Much harder this session, and I went over the target time by a 1/2 second on about half my sprints.  Not crying about it, because I was still getting the hard work in.  My knees, particularly my left one, are doing a bit of crying, however.  But this was the last run, so they've got lots of time to settle down.

LRB 365: Conditioning. Week 6. Hills

Hill-Sprints - 15 Hills @ 90%

This went better than I expected.  Possibly because I had an AB&J and coffee before I left work.  I took 30 second breathers after the 5th and 10th hills similar to what I did on the first set of 85% last week.  I felt like I could have kept running after the 15th hill, though, and in fact I jogged part of the way home.  Plan to cut the breathers out tomorrow.  That will be the final round of sprints for the cycle.

LRB 365: Conditioning. Week 5. Hills 2

Hill-Sprints - 15 sprints @ 85%

Only had to take a breather after the 8th sprint.  Non-stop otherwise.

LRB 365: Conditioning. Week 5. Hills

Hill-Sprints - 15 sprints @ 85%

Whew.  Now we're talking.  Had to take a little 20-30 second breather after the 5th and 10th sprints.  I'll look to cut those out next time.

LRB 365: Conditioning. Week 5. Squat

BW - 192

Squat -
BarX10 (paused)
95X5
135X5
155X4
185X2
225X1, 1, 1
185X5

BW ladder circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Don't know if I screwed up somehow on my diet or if 192 is just a spike.  I'll see what's up at my next weigh-in.

Legs were sore from sprints the day before, but squats were still fine.  Although, I did pass on a top single of 245.  Really focused on not getting over my toes this session.  I got over on the last rep with 185, however.

Ladder was as strong as it's been.  I was able to get a bit aggressive with some of the reps.  Still had to R/P a couple of the push-ups sets, though.

LRB 365: Conditioning. Week 4b. Hills 2

Hill-Sprints - 15 hills @80%

LRB 365: Conditioning. Week 4b. Hills

Hill-Sprints - 15 sprints @ 80%

Just like the first time through the week 4 numbers, the hardest part of this was limiting my speed.

LRB 365: Conditioning. Week 3b. Hills 2

Hill-Sprints - 12 sprints @ 85%

LRB 365: Conditioning. Week 3b. Hills

Hill-Sprints - 12 hills @ 85%

This was alright, and I actually had to start slowing myself down about half-way through because I was going to fast.  My legs were pretty sore from squatting, though.

LRB 365: Conditioning. Week 4. Hills 2

Hill-Sprints - 15 hills @ 80%

Last workout before vacation.

LRB 365: Conditioning. Week 4. Hills

Hill-Sprints - 15 hills @ 80%

Good run.

LRB 365: Conditioning. Week 3. Hills 2

Hill-Sprints - 12 hills @ 85%

Hill has dried out a bit, and was a little bit "faster."  Good session.