Wed, 3-31-10

Rest

Last few days

Sunday

Rest. In San Antonio for JJ's state bowling tournament. He did very well, averaging 222, and team finished in top 16. Boys had a great time. Amy and I exhausted after having to sleep on fold out sofa bed, not comfy.

Monday, 3-29

0545, Pearland Y, Pearland Track

Ran between 10.5 - 11.0 miles. Felt much better than last week. Ran three miles on treadmill then ran 1 mile to track at PJH East. Ran 5.5 on track and 1 mile back to Y. Track made things much easier on knees and back and achilles. Not sure how fast I ran overall but miles 8 and 9 were ~8:45.

Tue, 3-30
1630, Pearland Y

Teaching boot camp. Will do some tabata intervals with various exercises.

Fri, 3-26-10

1600, garage

Deadlift
5-5-5-3-3
240-250-260-270-280

Did this real quick while raking leaves and getting car ready for San Antonio. Felt OK. Beautiful weather. Was going to do long run this AM but to sleepy to get out of bed. Got to take boys to school. They are very excited for first soccer game.

Thur, 3-25-10

0545, Pearland Y

Strength
Clean
5-5-5-3-3
150-170-180-190-200

Press
5-5-5-3-2
140-150-155-160-165

Weighted dip
10-8
55

Felt pretty strong throughout. Stretched during rest intervals

Wed, 3-24-10

0545, Pearland Y

Max KTE - 22

Ran 5 miles on treadmill at 8:00 pace

Max KTE - 16

Stretched

Tue, 3-23-10

0530, Pearland Y

Metcon
Half Murph
Run 1 mile
50 pullup
100 pushup
150 squat
Run mile

~30 minutes. First mile in just under 7 minutes. Did 5 sets of 10 pullups, 20 pushups, 30 squatas. All pullups unbroken. Squats felt better after 2nd set. Last mile in 9 minutes. Cut back on the gymnastics trying to save legs a little for 10-11 miles on Friday. Felt pretty tired but had I completed the WOD as Rx'd probably would have pr'd.

6 years old today for my baby boys!! The days sometimes go by slow but the years are going by way too fast!! I was up all night last night thinking about them. They are truly my pride and joy and such amazing people. Love them more than life itself. Looking fwd to taking them to Gringos tonight. I have been instructed by B to get home ASAP so they can open their presents!!

Mon, 3-22-10

Rest

Al finally feeling better.

Sun, 3-21-10

1600, garage

Strength
Deadlift
5-5-5-3-3
225-245-255-265-275

HSPU on parallelette
3-2-2-3-3-2

did this real quickly while vacuuming cars and what not, felt fairly strong. Took Blake bowling, he got a real strike, he was very excited. Spent a lot of time playing games with him this weekend, we both enjoyed it.

Sat, 3-20-10

Ran 10 miles

Felt great for about 2 miles then disaster. Everything felt heavy. Had to stop and walk 3-4 times. Knees ached like crazy. As good as I felt running nine, I felt as bad running 10.

At least I got miles in, took 90 minutes.

Fri, 3-19-10

1700, home

Metcon
Max in 20 minutes
run 400
20 WB, 20#

Did 5 rounds. Felt awful, very windy. Legs heavy, not motivated. At least all WB unbroken. Did some planks as well.

Thur, 3-18-10

Rest

Slept in, not so much tired today but just sleepy as all get out. Felt good.

Dinner with Amy last night at Pappasitos to celebrate our 10th wedding anniversary which is today. I love you babe!!

Wed, 3-17-10

Rest

Thinking about doing Murph tomorrow, see how I feel.

A lost his tooth this morning. He was very excited.

Tue, 3-16-10

0600, Pearland y

Back Squat
5-5-5-5-3
265-275-285-290-295

OHS
1x12
145

DB bench
5x5
21x1
80-85-95-95-95

Weighted dip
1x10
55

Not a bad day considering I was sleepy and fighting dull headache. Definitely could have gone heavier on bench. Dips felt solid.

Al's tooth hanging by a thread.

Mon, 3-15-10

0530, Pearland Y

Ran 9 miles

Ran 5 miles on treadmill at 8:27 pace, then went to get IPOD and ran the last four in neighborhood around the Y. Probably averaged around 8:40-8:45 pace over the course of the entire 9. Actually felt pretty good given how little sleep I got this weekend and too much junk food.

Boys on Spring Break.

Last few days

Fri, 3-12

0600, Pearland Y

Strength
Clean
5-5-5-3-3
155-165-175-185-190

Press
5x5
135-145-150-150-155

Front squat
1x6
195

Dip
1x10
50# DB

Felt OK on cleans, has been a few weeks. Hopefully dips and extra pressing work will help get past sticking point on press.

Took boys to Rodeo and had a ball. Amy had to stay home, still with fever. Spent a lot of time at the carnival. They rode several rides including the gondola and won two prizes each in a dart throwing game. Had a nice dinner and stayed for the whole rodeo. We did not stay for the concert b/c it was already late. They were really into keeping "score" of the rodeo events.

Sat, 3-13

1600, garage

Strength
Deadlift
5x5
205-225-245-255-265

Fit this in while doing yard work. Rileys got boys a basketball goal for their birthday and brought it over, they were pretty excited. Great weather.

Sun, 3-14
off

Intended to run but had to go to work early AM and then went to Kemah with boys and Peyton and Halle. Did some more yard work when we got home. Amy feeling better but tired and weak still.

Thur, 3-11-10

Rest, will double up tomorrow if time.

Amy sick as a dog with some type of fever virus.

B lost his first tooth! He was adorable, very proud and excited about the tooth fairy. He called the experience "the best day ever." Wish I could have been there when he actually lost it.

Wed, 3-10-10

0545, Pearland Y

Metcon
50 burpees
10 weighted pullup, 20#
50 box jump, 20"
10 weighted pullup, 20#
50 WB, 15#
10 weighted pullup, 20#
50 box jump, 20"
10 weighted pullup, 20#
50 burpees
10 weighted pullup, 20#

28 minutes

Had to break everything up except WB. Probably a 8/10 on effort level in terms of how hard I pushed. Definitely gassed at end but recovered quickly. Stretched and rolled after.

Tue, 3-9-10

Rest

Mon, 3-8-10

0600, Pearland Y

Strength
Squat
5x5
255-265-275-280-285

DB Press
5x6
65#

OHS
1x10
135#

Weighted dip
1x10
45#

Did 5 30 second L-sits while resting. Did first set unbroken then chopped up in between 20 seconds and 10 seconds.

Felt fairly strong, really focused on keeping core tight and protecting back. Feet sore from yesterday. Stretched and rolled after.

Got to take boys to school, rainy.

Sun, 3-7-10

Ran 8 miles

~69 minutes, 8:40ish pace, ran to FHS and back, very windy

Went to Mama's to rake leaves, boys had a blast playing in the leaves.

Sat, 3-6-10

Rest

Fri, 3-5-10

0600, Pearland

Max KTE
23 before metcon
15 after metcon

Metcon
Cindy
Max rounds in 20 minutes
5 pullup
10 pushup
15 rounds

Finished 22 rounds which was a PR by one round.

110 pullups
220 pushups
330 squats

Not much progress since I had not done the WOD since Oct 2008 but felt ok about it given I have been focusing on strength, not to mention the fact I felt horrible - weak and tired - and this was last day before a rest day. On full rest and feeling well could definitely have aqueezed out another round or two. Stretched and rolled after. Rest tomorrow thank goodness.

Thur, 3-4-10

0545, Pearland Y

Metcon
8 rounds
Run 400
Rest 90 sec

90 sec
85 sec
82 sec
80 sec
78 sec
77 sec
76 sec
75 sec

This went pretty well. B/C I was on the treadmill, I treated it as training to better 1 mile time and 5K splits rather than all out 400s. Just not comfortable doing that on the treadmill. Definitely should have gone faster in the beginning, but the last two or three rounds got my attention a little bit. Held rest at 90 sec max, stretched during that time. Foam rolled after.

Wed, 3-3-10

0545, Pearland Y

Metcon
5 rounds for time
Row 500
7 X 135# thruster

18:49. Did all row intervals in 1:45-1:50, they were a grind. Thrusters were heavy but unbroken. Back feeling better slowly but surely.

Finished with stretch and foam roll and 1:30 second front plank.

Did not get to see boys last night much at all, can't wait to get home.

Tue, 3-2-10

Rest

Mon, 3-1-10

0600, Pearland Y

Strength
Pullup
5x5
31X1

Dip
5x8
31X1

1x15KTE
1x15 incline pushup

Was planning to squat but back a little stiff so layed off and worked on some much needed upper body strength. Spent a lot of time stretching and on the roller while resting.

Got the boys a donut and then took them to school. They were very excited to get there as Mrs Doley had promised them a surprise of some sort for having behaved well for their substitute teacher.