Fran + Sickness

Wednesday:

"Fran"
21-15-9
95# Thrusters
Pullups

3:59 (PR by 3:02)



Today:

Rest- Sick!

COMMENTS

• General: Reached my Fran time for the year which I was very happy about. Haven't done that workout in nearly 2 years and I almost halfed my time. I honestly don't believe I would've gotten that time if I were still doing CrossFit. Today I woke up, vomited upon waking and spent the entire day in bed. Apparently got some type of virus of food poisoning but writing this at 10pm I'm feeling a lot better. No possible way I could've trained today after vomiting 5 times. So dehydrated I contemplated asking to go to the hospital.
• Nutrition: Shitty last night which I think led to my sickness today. So far today I've consumed 2 ginger ales and a 32oz gatorade and puked everything else up.
• Body: Weak as fuck today. Couldn't open my gatorade top today to give you somewhat of an indication...
• Sleep: 8 hours?
• Reflections: Not much besides I need to run 11 miles in the next 2 days for 500 on the year which I'd like to do but if I am still sick or dehydrated tomorrow may be difficult. Don't know if I'll train tomorrow.

Press, RDLs, core, run

Press
Worked up to 2x160#
155# for 3, 2

Seated Behind the neck press
70# for 12, 10, 10

Romanian Deadlifts
5x5x205#


2x25 Decline situps

3x25 Back Extensions
_______

50-60 min run with Contois at Rayburn Single track and some powerlines. Approx ~5 miles. Pouring rain and done at 8pm.


Mobility: Lower body stretching of hamstrings, quads and glutes

COMMENTS

• General: Overall good day. Press feeling stronger but still not where it once was. RDLs felt good with no back pain which has me very optomistic. Run was good but sloppy and we had to cut it short because of the trail condition and weather. I got some more Christmas presents today which include a massage stick (they are amazing), salt caps, new handheld water bottle, and some new running socks.
• Nutrition: Pretty good, ate more junk than normal pre-run.
• Body: Felt really good today but feeling weak still. Thinking a deload with the weights is in order next week.
• Sleep: 9 hours
• Reflections: Got a date with Fran tomorrow. Need to go sub 4:30 to meet my 2011 goal. Excited but nervous. Not sure if I'll do anything else.

Back Squat, Bench press, 2k row

Back Squat
Worked up to 5x330# (PR)
3x2x245# Dynamic Effort for backoff sets


Bench Press
5x185#
5x205#
2x230# (PR)
5x2x155# Dynamic (pause on chest 1 second, explode to lock out)



2k Row
6:50 (missed PR by 8 seconds)


Mobilitiy: Couch stretch for 1-2 min each side

COMMENTS

• General: 330x5 squat felt really good, 5th rep wasn't even too much of a grind. Bench I felt really weak on, my triceps were really weak from the arm program I did the other day but I still squeaked out a lifetime PR. Row PR was close but just didn't have it in me today. Decided to try DE on bench press because doing it with my squat is really helping to elevate my numbers and explosion out of the bottom.
• Nutrition: Pretty good, maybe too many carbs.
• Body: Pretty good. My upper body felt fatigued during training
• Sleep: Not sure
• Reflections: Going to have to bite the bullet on maybe not progressing my pressing movements during this program but it's OK because I have other goals. Looking forward to Smolov, I remembered I asked Shane Skowron for some advice and he told me to keep getting an easy run in each week just to keep my body adapted, which is what I'll do. Going to decide which day that will be on in the next couple days while I plan out the next month of training.

Holidays

Last couple days I've gotten in:

2 ~5 Mile runs


Squatted 3x325# (lifetime pr)


COMMENTS

• General: I started my arm routine too but don't feel like posting it. I am still sore from it writing this after 72 hours. Holidays have been great, got lots of stuff I needed including gymnastic rings and a neck harness. My diet was shit but that's kind of expected. Squat PR was really easy. Ran at Mt. Pisgah which is great for hill training.
• Nutrition: Ate probably 5000 calories each day lol. Good for recovery I suppose
• Body: Good minus sore arms
• Sleep: been spotty
• Reflections: Not much. Back to regular blogging.

Press, BTNP, brief conditioning

Press
2x155#
4x5x135#

Seated Behind The Neck Press
65# for 11, 10, 11


15-10-5
Log Front Squat (25#s on each side)
60# KB swings


COMMENTS

• General: Didn't time my conditioning but it was a good one, burner and went by quick. Press feeling stronger now that I'm eating more calories but not back to where I want it. Really liking the behind the neck press as I think they will help increase my weak delts size.
• Nutrtition: Pretty bad. Back on the wagon tomorrow now that I'm recovered
• Body: Good
• Sleep: 8 hour
• Reflections: 2 days of running, not sure if I'll do anything else the nex 2 days.

Squat, BP, pullups, dips

Back Squat
Worked up to 365x1 for a PR and lifetime PR match from summer
3x2x265# Dynamic Effort

Bench Press
3x3x205#
2x5x185#

Pullups Supersetted with Dips (BW)
16 (PR, 2011 goal reached), 12
12, 8
8, 8


Light "Arm Farm"
3x12-16 EZ Bar Curls
2x15 50# Skull Crushers


COMMENTS

• General: Really pleased to match the goal I had for back squat to wrap up the year in squat. My legs were pretty tired going into the day too so I think on full rest I have more in me. Hit my goal for the year with pullups. Basically just been working the movement a lot more frequently over the last few months and I double the amount of pullups I could do at the beginning of the year, and with much better form now. Moving onto next year I'd like to hit 20-25. Bench felt shitty because I was eating on a cut again.
• Nutrition: Ate really clean but had a burger with the bun and fixins to top the night off with some Nutella/PB. I'm happy with where the cut brought my body comp so I'm going to ease off it so I can recover my upper body and hit some PRs. Unlike the past where coming off a diet meant eat like a pig and get fat again, this time it just means I'm going to eat more in general and focus more on my training so I can continue to grow as opposed to trim out fat.
• Body: Felt good today just underrecovered in general. My upperbody felt pretty fatigued especially on the dips and benchpress.
• Sleep: Not too good, I was stressed yesterday and didn't sleep well last night
• Reflections: Pleased that I stuck with my cut, and just need to make sure I keep things in proportion going forth. I'll begin having coffee again in a few days too which I'm looking forward to. Looking ahead to the rest of the week I'm going to condition and lift tomorrow, powerlift on Wednesday, then get 2 solid runs in on Thursday and Friday. I'm going to run a 4 week program that is 1x a week for arm size over winter break because I'm a vain sack of crap. Supposedly promises .25-1" gains in 4 work outs with a proper diet. Worth a shot I think. That will start Saturday and run for 4 weeks with it getting moved to Sunday or Monday after the GAC Fat ass.

Speed Run + Lithia Springs

Morning:

5 mile run-
1st mile- warm up pace, probably 8-9min
2-3 mile- alternating hard 800m, medium 800m without stopping
4-5 mile- Ran at a good pace, not as fast as the 800s but picked it up on the last 2 laps

*Focused on leg speed and form as I went around the track


1:40 min Walk/Run- Estimate of 7 or 8 miles- at Lithia Springs in South Hadley, MA

*Ran hard for the first hour, including ascending and descending the mountain on the course, then got lost around 55 minutes in. Looped around twice before I found out where I was and mainly walked during that 45 minute time period. Ran probably 10 minutes of it


COMMENTS

• General: Overall happy with both runs. The first one was right after I got up, got hydrated and headed over to my school's track. I ran the last 2 miles in 16 minutes and I pushed it a lot harder on the 2nd and 3rd mile so I definitely got faster and built up some speed from that work out. Lithia Springs is absolute money for a long run while I'm at Springfield. I'd guess I could get a 4-5 hour run in there without touching the same trail twice. Ascending the mountain was an absolute bitch and it took a lot out of my already tired legs, but once I got to the top I loosened up and felt pretty good. It was about a 20 minute all out push to get to the top with some walking in between. I panicked when I got lost but just stayed focused, something I know will be important especially when I'm running in the middle of the night during future ultras.
• Nutrition: Clean
• Body: Upper body felt pretty miserable upon waking. Legs are really sore right now but they usually heal pretty well while I sleep.
• Sleep: 9 hours
• Reflections: I plan to use Lithia Springs frequently throughout second semester for my long runs. It's over a gallon of gas to get there but it's well worth it. I can develop some serious hill running ability if I continue climbing that type of terrain. Tomorrow I will rest and plan the rest of the week. I began working on my year in review post and it's pretty long but it will be up in a week or so. I also made a decision today to use the time period of a few days after GAC Fat Ass 50k for 3 weeks to run Smolov's squat program. I won't run at all during that 3 weeks but it's the only time I can do it this year until like next August and I'd like to squat 405 sooner rather than later. I'll finish and have 5 weeks to get ready for the Spring Thaw race. To compensate I will get as many runs as possible in between now and GAC.

Front squat, 20 rep, push press, arm farm

Front Squat 4x3204#
224#
244# (I think this ties my lifetime pr)
254# (definitely a lifetime PR)


Back Squat 1x20
225# (lifetime PR)

Push Press 5x3
155# beltless
165# beltless
3x175#

Bar Dips
16 (PR), 11, 9, 8, 9--- on all sets I went to near failure or failure, waited about 15 seconds then repped out another 3-5. Trying to add more stress to my triceps to increase size.

Curls
Seated Delong curls 3x6x40#'s
Couple other random variations

Bent Over Lateral Raises
3x12x15#'s


COMMENTS

• General: I'm going to start front squatting once or twice every two weeks. I like the movement and have always dogged it because my form is a little touchy and it sometimes hurts my wrists because I lack flexibility in the front rack. It will help improve all aspects of my training so I'm going to bite the bullet. The 20 rep set was just planned fun because 225# was a weight I stopped at twice during the summer with 19 reps because I thought I was going to pass out. This time it went up smooth and I probably could've repped out a few more. I push pressed instead of pressed because my upper body strength has been zapped recently and I figured I'd rather just put heavy weights overhead than not PR again.
• Nutrition: Clean as fuckkkk
• Body: Good. I iced my back 4 times today and it really is helping.
• Sleep: 8-9 hours
• Reflections: Very happy with how my training went today. I had planned to try the prowler today but I ducked out once again. I won't plan conditioning unless I'm going to do it for sure. Tomorrow I'll do two runs, 1 speedwork session in the morning and a good trail run later on at a place my friend told me about. 3 weeks from tomorrow until the GAC 50k.

Bench Press, pullups, HPC

Hang Power Clean 3-3-3
176
186
196 (PR)

Bench Press
Worked up to 225x1.... PR is 240# but failed at 245#
215 for 3 doubles
185x5 controlled

7 sets of Chinups
12, 8,7,6,7,6,6

Shoulder Assistance/Pump work


COMMENTS

• General: Wasn't too pleased with today. Guess I haven't eaten enough carbs and it's really affecting my upper body strength. I wanted to condition too but I felt pretty spent after what I got done. Tried adding more chinups to get a bigger stimulus.
• Nutrition: Really good
• Body: Good. I lacrosse ball rolled my back today which really helped loosen it up.
• Sleep: 8 hours
• Reflections: Lacrosse ball to the lower back everyday from now on. If I feel spent tomorrow then I will get in a long walk and call it a day. If I'm feeling pretty good I want to get a run in. We'll see in the morning

CrossFit, Run Ints, Ab ripper

AMRAP 10:
20 KB Swings 55#
20 Burpees

4 Rounds + 20 swings + 10 burpees (PR by 10 burpees and some swings)


Run 2 miles, alternating 400s going ~80% then picking it up to 90-95% every other lap. Stopped after one mile for a minute rest to stretch it out a bit then went after it again


Ab Ripper X with Dan

1 hour walk
COMMENTS

• General: Run felt good today, if I could work up to about 5 miles doing a work out just like that I think it would really improve the pace I can cruise at when I'm going long. Tried to do a good amount of conditioning today and achieved that so I was pleased.
• Nutrition: Clean. Going to cut a little bit more calories for the next 10 days and see what happens. Nothing drastic.
• Body: I'm feeling pretty good, just getting tired early in the day
• Sleep: 7-8 hours
• Reflections: I'm going to sign up for my first preparation race for Viaduct tomorrow, a 6 hour TARC race that was just released. It's in the middle of March which fits my schedule perfectly. As of right now that gives me 4 races leading up to my 100, one in January (GAC 50k), March (TARC 6 hour), April (I'm still deciding between 4--Traprock 50k, DRB 50m, Tarc Spring Classic 50k, and Lake Waramug 100k/50k-- I'll most likely go for the cheapest option or see if Contois wants to join me for one.) and May (Pineland Farms 50m). I think on top of my other running training this will be plenty of long runs to get me through a finish. My main focus will be to not get lazy in the over 2 months I will go between races in January-March, where it will be really cold and therefore my motivation will decrease. Just got to keep my priorities straight.
• Another thing of note- I'll be testing both my "Fran" time (ugh) and 100 burpees when I get home from school and can attempt them at my gym. I think I have a good shot of accomplishing both even though I haven't been training for either but we'll see what happens.

Psnatch, Squat, press, pullups, dips, etc.

Power Snatch
Worked up to 138# for a lifetime PR i think

Back Squat
275#
315#
355# (PR)
5x2x255# Dynamic

Press
5x115#
5x135#
4x135#

Behind The Neck Press w/ 75#
7,9,7

Weighted Pullups
2x6x25# (PR)

Weighted Dips
3x6x35# (PR)

2x30 Back Extensions

Lots of Curls

40 min walk

COMMENTS

• General: Squat felt so damn good today. Hit 355# with ease, debated going for 375# for a lifetime PR but didn't feel necessary. I'm confident that I can hit 4 plates within the next few months if I keep progressing this quickly. I think the dynamic squats are really benefiting me. My press is extremely weak due to my cutting recently. Seems like my lower body is recovering fine while my upper body is severely lagging behind. Continuing to PR on pullups and dips each week.
• Nutrition: Really good
• Body: Legs were kind of fatigued. I haven't been able to catch up on sleep either so I've been really tired.
• Sleep: 8-9 hours. While I try to drop a few lbs I've been getting up early to walk which has interrupted my sleep cycle.
• Reflections: I really feel tempted to start working in deadlifts again but I know I'm not ready still. I think I'm going to keep working my way up on the back extensions and just hope to add deadlifts back in a little over a month from now when I come back for second semester. That gives about 37 more days to let it fully heal. Behind the neck press came from an article I read that said it's a great way to increase deltoid size and since mine are very severely lacking in size I wanted to give them a try. They are a keeper as far as I can see.

Double Night runs

4-4.5 mile run at powerline trails, about 45 min long

6 mile run at Holden Rail Trail with Contois. Finished in 57 minutes.

Note: These runs were about half hour apart from eachother.

COMMENTS

• General: Got in a solid long run by combining the two of these with one day. Contois pushed me really hard on the second one, something I haven't done much or any of recently with my running and it felt good. I need to get more runs like that in whenever I run with him. Decided today I will definitely be doing the GAC 50k next month to get a long run in.
• Nutrition: Not as great but pretty solid
• Body: Good
• Sleep: 9 hours
• Reflections: Not much. Picking my races for 2012 tomorrow and hopefully will decide for sure.

Training and Music

Back Squat
5x315# (PR) not lifetime but for recently, haven't hit this since June.
2x3x275# Beltless

Bench Press
210#x5(PR), 3
1x4 195# pause on chest with low rest time

Power Shrugs
3x12x275# Strapped

SS Bicep curls and dips, used the preacher machine. Dips were 13, 10, 9


30 min walk

Did some hamstring and back mobility


COMMENTS

• General: Pretty good day of training. I had planned and wanted to work out with powerlifting but plans changed and I had to work out in the middle of the day when I wasn't expecting to so I made stuff up. 2 PR's is always nice though.
• Nutrition: Awesome
• Body: Good.
• Sleep: 8 hours maybe
• Reflections: Dogged the walk portion today, wanted to get another one in but got lazy. The song below is a recording of a song I wrote. I know my voice and guitar skills are in general a major work in progress, but it's something I'm just as committed to improving as my strength and endurance. The video is hidden so it's only viewable from the link I put in my blog. Some parts I butchered and was too lazy to re-record, so you'll have to deal with it. The thing I'm most looking forward to if I minor in music here at school is getting voice lessons so hopefully I can improve the weakest link of my game. I think posting this is a big step in my confidence level and hopefully in a year's time I'll have a lot more talent and stuff to show for.

Without further ado, Click Here

Clean, Press, 100 pullups

Clean 3x3
176 #form work, haven't done full cleans in a long time)
196#
201#- my guess is this is a PR, but I'm not sure


Press
Worked up to 165 for a 1rm, -10 from lifetime PR
5x3x135# Dynamic (explosion from bottom, pause on chest)

2x15 Back Extensions w/ 25# plate
2x20 Situps with a 25# plate


100 Strict pullups as fast as possible. Varied grip every 5 pullups after I did the first 15

Took about 15-16 min


COMMENTS

• General: Overhead felt really weak today, most likely because of the lifetime jerk PRs on Monday. My form and flexibility with the press are coming along nicely though. Haven't full cleaned in a while and my back didn't really like it so I'll probably stick to power cleans for now. Doing back extensions seems to make my back feel better so they will be frequented. Pullups were a challenge by the president of the PL team. Me and 3 others did it and I'm going to be very sore from it tomorrow.
• Nutrition: Clean
• Body: In general feel weak because of less food in me.
• Sleep: 8 hours
• Reflections: Looking to the rest of the week I've got a rest day tomorrow, strength and conditioning (going to pull out the prowler) tomorrow night and a run on Saturday or Sunday, whichever day has better weather. If I go Sunday I will train Saturday too.

Conditioning, Core work

500m Rows, 2 min recovery between effort:

1. 1:28
2. 1:34
3. 1:41



Core Work

1x25 of the following exercises
Situps
In and Outs
Bicycles
Mason Twist

2x15 Back Extensions


1 hour walk


COMMENTS

• General: Good day. Didn't PR on my 500m time but I attribute that to low carbohydrate levels. Going to start focusing on core work a lot more often as the new year approaches. It's important in both lifting and running and I've neglected it a lot.
• Nutrition: Really good
• Body: Upper body is a little sore otherwise fine
• Sleep: 8 hours
• Reflections: Just want to make a point, won't be drinking again for a while. I've felt the oncoming feeling of depression slowly creeping it's way back into my life and although I'm not sure why I don't want to exacerbate these feelings. I've got 2 weeks left on the semester so it's a given that I'm done with going out until next semester but beyond that I'm not sure. I need a break anyway. All strength training and another long walk tomorrow.

Back to the weights

Overhead Jerk
196
211 (lifetime pr)
216 (lifetime PR)


Back Squat
Worked up to 345x1 (PR)- not lifetime but most I've done in like 5 or 6 months
4 backoff sets at 2x225# emphasizing explosion out of hole


Tried benching 225x3, failed and decided not to bench


Accessory:

3x6x30# Weighted Dips (PR)
3x6x20# Weighted Pullups (PR)

Lots of curls


1.5 hours of walking
COMMENTS

• General: Really good day when you have 4 PRs. I'm pretty sure the jerk PR is a 25 or 30# PR from earlier this year but I can't remember. Squat felt pretty good, still not back to my lifetime of 365 but 345 wasn't too bad so I'm confident I'll hit it soon. Did a new type of curl today that gave me the biggest pump I've ever gotten, going to do that more.
• Nutrition: Dynamite. Clean and not as much food as I normally eat.
• Body: Back bothering me but otherwise good
• Sleep: 8 hours
• Reflections: Conditioning and 2 walks tomorrow as I continue the lean out process.

Rest

30 min walk


COMMENTS

• General: Not much to talk about today.
• Nutrition: Poor
• Body: Calves sore, back bothering me a lot
• Sleep: 9-10 hours
• Reflections: Really wasn't sore at all today from yesterdays run minus a bit in the lower legs. Happy with this weekend in general. Looking forward to next week I'm planning on beginning a cutting cycle that will last about 3 weeks. Going to try to lose a bit of body fat to finish the year 2011 looking a lot better than I am now. 2 weeks left of classes and 5 more days after that including 3 with exams then I'm home for almost a month. Pumped to train tomorrow. The following are my preliminary goals for 2012 that I'm working on right now.

2012 Training and Life Goals

Physical Training:

-          405# Back Squat

-          200# Strict Overhead Press

-          300# Bench Press

-          Complete a 100 mile run

-          1100 CrossFit Total

-          Muscle Up

-          20 Dead hang Pull-ups

-          Lose ten pounds of body fat and maintain that loss

-          No injuries that result in more than 2-4 weeks of recovery

Music

-          Learn to play a second instrument

-          Get 3 songs recorded

Life Goals

-          Get or be signed up for a Crossfit Level 1 Certification

-          Learn to meditate for 10 full minutes

-          Begin the process of eventual abstinence from alcohol by learning to control myself EVERYTIME I drink (Vomiting while partying 1 time= failure)

AND the races I'm planning to sign up for or do:

G.A.C. Fat Ass 50k- January 7^th, 2012

TARC Spring Classic 50k- April 28^th, 201

Pineland Farms 50m- Sometime in may

All of the above can change, but these are a rough idea

Skyline Run

~20 miles completed in about 4 hours and 20 minutes on the Skyline Trail in Stoneham, MA


COMMENTS

• General: Started off the day optomistic. Half hour into the run my goal was to finish 4 laps (32 miles), 1 less than what it was going into it. By the end of the first loop I was ready to go home. The Skyline trail is an absolute bitch, hardest thing I've ever run on before. I spent nearly 3 hours on the first loop lost for most of it and ended up running at least 2-3 more miles than I should've. Some guy doing the run was insisting we go one way even though I didn't think it was right, but I went because I didn't want to be alone. Frustrating to say the least. I did one more lap and realized I got a good run in and wasn't going to get anymore than 1 loop in before the cutoff came, so I packed it in early and headed home.
• Nutrition: Pretty bad
• Body: I hit my knees pretty hard taking a digger and their both swollen.
• Sleep: 5 hours
• Reflections: Am I mad I didn't finish? Not at all. Going in had I known what the course was like I would've never set the expectations I had for this race last night. 40 miles would've taken me 10-12 hours if I had to guess. I got a long run in on in a new place so I'm pretty happy. Course was tough but fun to run on once I wasn't lost anymore. Got a really good run in, won't be too sore and won't miss many if any training days. Time to get ready for another race in the next month or so.

Quick One

Posting before I forget or don't have time to later since I won't be training today.


Tomorrow I'm running the Fells Winter Soltice 40m race in Stoneham, MA. Longest distance I covered a few weeks ago was 30m, 23 of them running during the Ghost Train race. I had 2 runs of 6 or 7 miles in between them and several barefoot runs to top it off. Not a whole lot of training on the running front as I've been really into the weights recently, but that's going to change after this race.

No real goal in mind other than finishing the 40m. It's going to be tempting once I hit 4 loops and people start to call it quits (especially if it's cold) but I'm going into it expecting to finish the whole thing. High tomorrow is mid 40's and low is about 35 so it'll be a cool sunny day. There is a 9 hour time limit, and with my 50m time being less than an hour more than that I think I'll be in good shape to finish under the cutoff as long as I go at my own pace and push towards the end.

Looking forward I have either one or two 50ks in the month of January I'd like to get done (GAC Fat Ass and/or Cape Cod Frozen Fat Ass) and this will be a great run to help improve my endurance for those so I can worry about going faster. I've heard this course is a real ball buster which isn't something I've experienced much of besides some parts of the TARC summer classic loop so hopefully I learn a thing or two tomorrow. I'm currently looking for races in the months of February and March of 2012, so if anyone has any ideas let me know.

Not going to do a really long race report but I expect to post something tomorrow night. I'm bringing my camera so I can snap a few pictures for the blog. Wish me luck!


P.S- let me know what you think of the new banner, I made it myself last night and thought it came out pretty good

Hello Long Lost Followers

PRs and Notable Things This week:

3x220# Bench Press
2x225# Bench Press
134# Power Snatch
206# Power Clean + Jerk
Paused set of bench 3x205#
13 Bar Dips no kip

1:08 Powerline trail run

2 one hour walks

COMMENTS

• General: Sorry for not blogging too much the last couple days. Some nights I went out, some nights I didn't have internet access, some nights I was just lazy. Hit a shit load of PRs this week, most notably on bench press. I should've hit a triple on 225x3 but my spotter helped me lift the bar up (which pissed me off greatly) so I can't count it. Also, I'm really getting into my gymnastics class. I'm going to start going to open gym on Thursday nights to work on some of my ring routines which should help me greatly with upper body strength. I may not start going until January though. Another thing- I'm going to put up a video of me singing the song I wrote a few days ago pretty soon. I had it as a goal for 2011 and I want there to be tangible evidence-- if I lose a few followers over my voice that's cool.
• Nutrition: It was awesome a couple of days, not so hot a few of those days.
• Body: Good. I tried deadlifting last night light but my back didn't want it so I stopped.
• Sleep: Been pretty damn good minus one night where I only slept like 5 hours.
• Reflections: I've got some really big news that I'm thrilled about. I am signed up for the one hundred mile race that I will finish. The Viaduct Trail Marathon in Lanesboro, PA. I inquired on it last year and somehow got on the RD's mailing list. He sent out an early registration to his email list today and I didn't even hesitate. 18 minutes after it opened I was received word that I got a spot and they would see me next summer. This race looks awesome- lots of history and it's in a place I've never been to before. Something about the Ghost Train didn't sit well with me. I wasn't trained for it, it just never felt like it was my turn to get the 100 under my belt. With every bit of power I have over the outcome this race will be my first completed 100m race. Everything about this race feels good to me and it's time to finally face my greatest challenge and spend the next 8 months getting as ready as I can for it while also working on my other goals. Speaking of, I've nearly finalized 2012's goal list and that will be posted in a couple weeks.

Powerlifting shiz

Wednesday:

Power Snatch
Worked up to 134# for a PR
3x114#

Press
5x3x150#
3x135# (stop at bottom, controlled movement up)


Accessory Work:

Did Pullups, Dips, delt work and lat work. I don't have my notebook to refer to for the exact sets.

Thursday:

Bodybuilding Day:

3x12x50# DB Incline Chest Press

AB Work- 2x25 Fifer Scissors, sit ups

Lots of curls

COMMENTS

• General: Happy thanksgiving everyone. Didn't remember to blog yesterday and I left for New Jersey at 8:30am this morning so I snuck in a few sets before we left. Felt satisfied hearing from my relatives how much bigger I've gotten......
• Nutrition: Not too hot but it's a holiday. Beer and good food is a necessity
• Body: Started off really sore today. Hopefully all the food will help me recover
• Sleep: 7 hours
• Reflections: Resting definitely tomorrow. Definitely strength training Saturday and I'd like to get a good run in on Sunday to get ready for the Fells.

Brief Conditioning

21-15-9
50# DB Hang Cleans
Burpees

3:54

COMMENTS

• General: Had planned to condition at Baystate today but I didn't feel like driving there during rush hour traffic which takes 45 min most days. Did a quick session and called it a day. This is a workout I would do again.
• Nutrition: Shaky. Some good some bad. I got my creatine and BCAA capsules in the mail today
• Body: Back really bothering me
• Sleep: 9 hours
• Reflections: Got a race in less than 2 weeks now. Need to get a final tune up run in before game time.

Squat, Bench, Accessory

Bench Press
3x3x215# (PR)
2x6x185# with paused reps at the bottom (I had a powerlifter there calling "press" on cue for me)


Back Squat
3x5x305#


Accessory-----

Supersets Pullups + Dips: 12,8/ 8,7/ 6,8

Bicep Curls
2x6x105# Cheat BB curls
1x9x100# Cable Curls\

Tricep Pulldowns
3x6x80#

Delong Lateral Raises 3x6
15# used for all sets


COMMENTS

• General: Pretty good day at the gym. I worked landscaping all day which was nice for the wallet and for some good exercise. Definitely something I'd love to do full time during the summer so I may look into that for 2012. Solid workout with some heavy squats and bench presses, both which felt pretty easy.
• Nutrition: Pretty good minus a sandwich at lunch
• Body: Good but my back isn't feeling too good
• Sleep: 14 hours- unreal. I went to sleep at 5pm on a Sunday night and didn't wake up until 7pm. I'm currently taking flexeril sporadically from my neck injury to dull the pain which helped.
• Reflections: Nothing much. Going to work out the next couple days. Powerlifting possibly all 3 days if I find out tomorrow I can't get into the gym on Thursday or Friday. I know Thursday is off limits but I'm unsure about Friday.

CrossFit

AMRAP 10:

5 50# Dumbbell Hang Clean
7 Supine Ring Pullups
9 Pushups

8 Rounds + 5 cleans + 3 ring pullups


Couple Bodybuilding sets to work on my tiny delts


COMMENTS

• General: Didn't end up running today, decided to CrossFit instead. I was pretty tired all day for some reason. Conditioning was good and that's a work out I would do again for sure. The supine ring pullups certainly gave me a big pump. I went unbroken with the pushups and cleans but had to break the pullups up pretty quickly.
• Nutrition: Not too hot, lots of protein but I had ice cream and some other junk.
• Body: Tired. Back was bothering me today
• Sleep: 8 hours. Always sleep shitty at my mom's house
• Reflections: Feeling pretty run down, not sure what I'm going to do for a work out tomorrow if anything but if I do it'll be some type of running.

HPC+J, Squat, Press, Accessory

Hang Power Clean W/ Overhead Lockout (wasn't a jerk but was more than a push press- basically really lenient on my form.
139x2
159
179
189


Back Squat
5x225#
275#
315#
335# (PR- not a lifetime PR but heaviest squat I've done in about 4 months.)
8x275#


Overhead Press
Work up to heavy 1 or 2 rep max-- 2x165# (Lifetime PR)
4x4x145# (Volume PR I believe)

Accessory:

Supersets of Close Grip Bench Press @ 155# with 55# DB Hammer Curls-- 7/7, 7/7, 6/7

Chinups- 10, 8, 6 then worked on lowering slowly from the top of a pullup for a few reps


COMMENTS

• General: Hit a lifetime PR on press without really trying to can't really complain. Squat "pr" was nice even though the most I've ever squatted was 365 but after a few injuries I can't complain how far away I am from it. It probably wasn't my max but I wasn't interested in trying to test that theory. Really liking doing chin ups or pullups 3x a week as I have already noticed an increase in strength in my arms.
• Nutrition: Pretty good- little bit of junk thrown in there but mostly good amounts of protein. Had 3 beers
• Body: Feeling good. My back is tight, still sore but on the rebound
• Sleep: Not too many hours- had to register for classes at 7am.
• Reflections: Home for Thanksgiving early as a lot of my professors cancelled class next week and I decided to take a few extra days and skip the couple that didn't. Trained at Baystate today for the first time in a few months and it felt awesome. I really miss this gym more than anything else that I have at home to be honest. Tomorrow I'll get some form of conditioning in, not exactly sure what yet. I'd like to get a run in either tomorrow or Sunday on the Riverlin trails.

PC + Jerk, Deadlift, Bench, Accessory

Power Clean And Jerk
3x175#
3x185#
1x201# (Lifetime PR)

Deadlift Heavy 1 reps
255
355
375
405

Bench Press
Worked up to a new 1rm
1x240# (Lifetime PR)

4x3x210# (PR for volume and weight)


Accessory:

Supersets of BW Pullups and Dips- 11/8, 8/7, 6/6

One Arm Dumbbell Rows
3x6x80#'s (Changed my form on these)

Arnold's Press 2x6
45#'s
40#'s


COMMENTS

• General: Awesome day minus the deadlift. My back still isn't ready to pull heavy. During the 405# attempt I felt the same tweak I've felt for a long time but it wasn't too bad so I'm not that upset. I am not mad at myself because it hasn't hurt in 2 weeks so I thought it was time to give it a shot. In retrospect I definitely did too much. Lots of ice, heat and stretching. Huge bench PRs, the 1 rep was pretty easy to lockout.
• Nutrition: Very good
• Body: Feeling good just tired. Legs are a bit sore
• Sleep: 9 hours I slept good last night.
• Reflections: Not too much. Lifting again Friday with a rest day tomorrow. I get to go to train at Baystate next week too which I can't wait for. Monday, Wednesday and Saturday I'll be training there and  hopefully a Friday workout with my cousin when I'm in New Jersey for Thanksgiving.

Conditioning + Walk

5 Rounds For Time:
200m Sprint on SC track (100m down and back)
10 burpees

7:42
______

25 min barefoot walk


1 hour of gymnastics

COMMENTS

• General: Good conditioning work out. One that gets the heart rate jacked but won't do too much for tampering with recovery, so it'll be one I use again. Gymnastics was pretty fun today, got to play on the rings and do things like skin the cats which I had never been able to do before. We also had work on the balance beam which showed me how unbelievably bad my balance is.
• Nutrition: On point once again
• Body: Upper body in general is pretty sore. Hamstrings and quads pretty sore too. Hip tight
• Sleep: 8 hours. Had trouble falling asleep last night.
• Reflections: Strength training tomorrow night, really looking forward to deadlifting for the first time in a long time tomorrow. Really happy with my training so far this week.

Powerlifting Day 1

Power Snatch- Work up to a heavy 1rm, then do 3x1 at a lighter weight

Worked up to 130 for a heavy single
110x3x1

Back Squat 8x2
275
295
6x2x305#

Press 5x10
3x10x105#
1x7x105#

Weighted Pullups 3x6
6, 5, 5 with 10#

Weighted Dips 3x6
8, 6, 6 with 20#

Bi's/Tri's- Supersetted DB strict hammer curls with skull crushers
50's for bis and 65's for skull crushers 3x6

2x20x85# DB Shrugs
_________
25 min walk

COMMENTS

• General: Obviously a lot more volume than I'm used to but I think it's for the best. When it comes down to it I've realized that this is the type of training I'm into and CrossFit may be something I go back to later in life. For now I want to see where lifting like this 3x a week and 2 conditioning sessions can take me because I think it can take me pretty damn far. All lifts felt really good, no lifetime PR's but first time squatting over 300 for work sets since summer.
• Nutrition: On point today. Trying to follow my fitday analysis I did the other day a lot closer.
• Body: Felt good, hip was a bit sore today and I felt it during the squats. I'm going to be sore tomorrow.
• Sleep: 8-9 hours
• Reflections: Awesome day. Since I technically didn't take a rest day this weekend I'm going to decide tomorrow when I wake up if I will train or not. I'd like to normally rest on Thursdays but I may make this week's tomorrow. If I do train it will be pure conditioning, whether a run or something else. I need to be VERY careful as to what I do during my conditioning sessions until I adjust to this volume of weight training or I'll be out of comission fast. The best thing about this new training is I'm no longer programming for myself- something I think is very important. I tend to cherry pick when I program for myself and neglect things I need to work on and that will no longer be a problem.

Weekend

Saturday:

Bench Press
2x5x205#
1x6x205# (PR)

5 sets of curls, used 100# for BB curls for 8 and 7 strict

3 sets of bar dips- 12,10, 9

Interval Run on Treadmill 30:20x8 for conditioning

________
Sunday:

65 min trail run at Mittineague State Park in Westfield, MA

15 min barefoot running session post run


COMMENTS

• General: Solid weekend just forgot to blog. Bench was a lifetime PR. I'll be transitioning to a newish style of strength training for a while now that I'll be following Springfield College powerlifting programing. It's pretty similar to a Texas Method style of training so I'm looking forward to seeing what that does for me. Run on Sunday was really good minus the trees down all over the place. The storm a few weeks ago raped Westfield. Wanted to go longer but lots of the trails were unrunnable due to trees being down so I decided not to be a hero and head home.
• Nutrition: Decent. I threw up on Saturday night from drinking too much. I get really pissed off at myself when that happens because at this point in my life I should be able to control myself. It most likely happened because I took advil earlier in the day and didn't account for it in the evening.
• Body: Feeling pretty good. Legs felt awesome on the run
• Sleep: Shitty on Saturday night but good the other nights
• Reflections: I'm less than 3 weeks out from my next race. I'm going to get 2 runs in this week, one longer one on the weekend. I go home for Thanksgiving break a week from tomorrow and I'll be looking to get another good run in when I'm home since I know the trails there better.

Pain in the neck

No training the last 2 days (Thursday and Friday)

COMMENTS

• General: In my gymnastics class at school I hurt my neck pretty bad practicing headstands to roll outs, something I've never done before. Pain went from bad to excrutiating yesterday so I went and got xrays done but they came out negative. Today is Saturday and it's feeling a lot better but still not 100% so I'm glad to at least know it will be gone soon. Those 2 days I physically would not have been able to train, especially Friday where I could barely move my neck. I have a prescription of muscle relaxers to help me sleep the next couple nights and I'll be taking painkillers until it's gone.
• Nutrition: it's been OK. I did a fitday analysis today that really opened my eyes.
• Body: Alright minus the neck
• Sleep: 5 hours Thursday night and a lot better the other night
• Reflections: I was worried I wouldn't be able to run or lift this weekend but now I think I'll be good to do both. I'm going to lift on Saturday and go for a run on Sunday. Glad that my neck injury wasn't too serious as I was pretty scared initially. I had headaches similar to the ones I get when I have had concussions in the past which is a road I never want to go down again.

Bench, curls, close grip

Bench Press
2x5x195#
1x7x195#

Curls
4x8,8,7,6 with 95# strict BB
1x6 42.5# Delong curls


Close Grip
1x8x155#
1x6x165# (PR)


COMMENTS

• General: Had to work out at 6am due to a really busy day and didn't have time to condition today. Good workout, bench I didn't PR on. Thinking about changing the programming up on my presses because GSLP style hasn't raised my maxes much but has made my upper body increase in size significantly.
• Nutrition: Not too hot. Went to a really good pizza place for dinner with my mom (came to visit me at school) and did my best Adam Richman impression (the guy from Man Vs. Food)
• Body: I feel pretty good just tired
• Sleep: 7 hours
• Reflections: I'll probably rest tomorrow but I'll barefoot run. Maybe I'll get another run in too. I'm finalizing my race ideas for 2012 and trying to pick my next 100 mile attempt right now.

Uneventful Run

6 mile run in 61 minutes


Last 11 min (1 mile or so) were run in the VFF's


COMMENTS

• General: Really busy today, so I decided running would be better than strength training (minus the race I have coming up- could be useful for that too!) Solid run in general, felt awesome the entire way through. I'm going to hit up 2 hours or so on Saturday morning (or Sunday depending on what night I go out). Tomorrow I'm going to be absolutely swamped all day, not sure when I'll be able to sneak my work out in but I'll make it happen.
• Nutrition: Pretty good had soft serve
• Body: Triceps are sore, legs kind of
• Sleep: 8-9 hours shit quality, adjusting to working out at night is tough
• Reflections: I'd like to get a run like this in each week on top of my 3 barefoot runs and hopefully a long run every now and then. 2 weeks from now when I go home for Thanksgiving break I'll try to get a run in with Contois, longer preferably as my last one before the Fells.

Squat, Power cleans, db thrusters, chins

Squat
3x5x295#

5-4-3-2-1
198# Power Clean
55# Dumbell Thrusters

4:38


5 sets of chins, not counted or full recoveries. Trying to build endurance.

COMMENTS

• General: I'm going to start lifting with the powerlifting team again for good. I'll be losing my normal training partner in about a month to lacrosse season so it's time to start lifting with some dudes who know what they are doing and not by myself. Squat was good, didn't high rep because I'm still sore from Fridays squat. The conditioning was surprisingly really good.
• Nutrition: Really good
• Body: Fine. I hit my sternum on one of the power cleans just being stupid with my form. It's bruised right now and hurts, going to be a while before it's healed too
• Sleep: 9 hours
• Reflections :Awesome day, going to change the program a tad bit tomorrow now that I know I'll be lifting MWF with the powerlifting people instead of on my own. I also have a job interview on Wednesday for a new position so I'm really excited about that.

Rest

COMMENTS

• General: Nice to relax today. Everything's pretty sore so I'm happy to have a day off. New program is above, it's basically the Crossfit Strength Bias Template with a few changes, most notably eliminating front squatting one day for 2 days of back squatting and currently no deadlifting due to my back not being ready for it still. I also made a decision today to start lifting with the powerlifting team at my school again, something I've been neglecting but I see importance in because there are some strong dudes there and I can learn from them.
• Nutrition: Good. Ate a lot of protein today.
• Body: Abs still a bit sore from Annie, surprisingly. Chest and triceps are pretty shot.
• Sleep: 5 hours maybe?
• Reflections: I think adding in the runs will be important. I need to make sure I do them consistently. I'm committed to getting a 100 mile run done in the spring so I think I know what I need to do here. I was hoping to join Crossfit Iron Will full time in the next month or two, but it won't happen right now because they increased their rates to a price I currently cannot afford.

Press, Dips, Rowing, barefoot run

Press
3x5x135#
1x13x105# (PR)

"Tabata Bar Dips"
27 reps total

"Tabata Row"
82 calories rowed

Delong Curls 2x8x40#

________
45 min walk

800m Barefoot run


COMMENTS

• General: I'm going to start programming dips once a week in a similar fashion to this because my triceps are very weak compared to other top Crossfitters and having them get stronger will only benefit me. I fixed my press form finally, the work sets were so much easier than they have been. I moved my hands closer together on the bar which was awesome. I want to start walking again a few times a week to help lean out
• Nutrition: Really good but I unexpectedly went out drinking. Didn't eat shitty food but had beer
• Body: Everythings pretty sore, abs and legs especially.
• Sleep: 10 hours
• Reflections: I want to start programming barefoot runs a few times a week into my programming. My thought process behind this is that it can help make up for my lack of miles by strengthening the little muscles in the lower parts of my legs. I said I was going to do this before and didn't so I'm going to be more diligent this time around. I'm going to post a weekly schedule tomorrow to follow my training. Next week I'm definitely going to hit a run or two to start getting ready for my ultra in a few weeks.
• Heart Situation: Got my heart checked out on Friday morning, doctor said I'm perfectly healthy. He thinks its a muscle in my heart malfunctioning which is somewhat common and is due to anxiety and stress. He gave me the OK to drink coffee and alcohol in moderation. He thinks the reason I had the heart scare during my 100 mile attempt was because I was putting a lot of stress on my body and my heart reacted to the situation, which is what I was assuming happened. He gave me permission to do my next ultra in a few weeks but he told me I should "not be stupid about it." My hearts been feeling a lot better recently so I think that I should be alright. Doing all the conditioning I did this week made it feel a lot better surprisingly.

Lotsa Squats, BB Complexes

Back Squat
10x135#
5x225#
2x5x290#
1x8x290# (PR)

Barbell Complexes- 5 reps of each movement with no putting the bar down in between

Stiff Leg Deadlift, Hang Power clean, Front Squat, Push Press, Bent Rows, Back Squat

135#- Completed through
145# Failed at 3rd overhead due to forearm cramping
145# Completed, but skipped the bent rows because I wasn't going to be abel to hold onto the bar.


COMMENTS

• General: BB complexes have officially proved they will be a nice complement to my training. I was gassed after the first one and was so shocked I couldn't get through at 145# on either set. Doing these sets on a regular basis will make my forearms so strong...can't even imagine. They gave me a nice pump too. I got 8 pretty solid squats on my high rep set, maybe had more in the tank but I was happy with 8 and I didn't want to risk the adductor bothering me again which was a good call in my opinion. These squats are getting pretty easy, I'm looking forward to being back in the 300's on my work sets for the first time since summer really soon.
• Nutrition: Really good. I'm looking better already, the key will be to maintain what I'm doing.
• Body: I felt decent today, forearms and calves were sore from double unders.
• Sleep: 9 hours. Been sleeping good recently
• Reflections: Tomorrow I'll press and hit a tough conditioning session. I need to not cherry pick my WOD's so much or I'll turn out like I did 2 summers ago- under conditioned, injured and a skinny girl. Gonna make it happen.

Bench Press, Annie, Curls

Bench Press

2x5x190#
1x8x190#

Barbell Curls
2x10x90# strict BB
1x7x37.5# using the 2:4 method I learned from coach Delong


"Annie"
50-40-30-20-10
Double Unders
Situps

9:03 (missed PR by 2 min or so)


1 hour of gymnastics.

COMMENTS

• General: Thoroughly embarrased by how far I missed my PR. My abs just couldn't do the sit ups fast enough to push for PR territory, which is to be expected  I suppose. I don't really like that work out but I need to keep conditioning to get back to where I once was and to lean out. I also did my first handstand pushup today which I was psyched about. My gymnastics class is really fun and I'm learning a lot.
• Nutrition: Really good
• Body: Left adductor was really tight and actually hurt. I didn't do BB complexes because of this because any good BB complex has squats in it and I couldn't do that without pain. I also tweaked my shoulder doing gymnastics stuff but it already feels better.
• Sleep: 10 hours
• Reflections: OK day, I'd like to hit a better conditioning session tomorrow along with the squats that I will hopefully feel good enough to do. I'm back in Grafton right now and headed to the doctors tomorrow morning to hopefully get referred to a cardiologist to find out what's going on with the heart situation.

Recovery

No training


COMMENTS

• General: Really sore today, no chance of a work out even if it wasn't a schedule rest day. Body isn't used to Crossfit still.
• Nutrition: Pretty solid. The only thing I may have indulged a bit too much on would be the wonderful creation I made today instead of studying for a midterm.... Let's just say I melted together have a jar of PB and half a jar of nutella and now have a jar of delicious goodness at my disposal.
• Body: Legs are still trashed, shoulders and triceps are really tight.
• Sleep: 9 hours
• Reflections: Tomorrow I think I'm going to give BB complexes a shot for the first time. One of the most important things about going back to Crossfit for me is to maintain my strength and get even stronger at some point, so there will be many days where strength training is my primary mission and a lot of the conditioning work outs could reflect that too. Tomorrow is the 20 min metcon day which I'll probably fill with different things each week.

Another thing to mention, I won't be drinking for a couple weeks. I think the next time may be a few beers on Thanskgiving and I'll take the time in between that off. One of my life goals is to quit drinking alcohol all together at some point in my life that I have yet to decide. This decision stems from alcohol playing a negative role in my life as a child and the fact that alcoholism runs in my family. I've been toying around with times when this will become a real part of my life recently, but I'm still not sure exactly when it will be. Wanted to blog this so I can look back in a few months and see where I am with this situation

Heavy Push press, chins, pushups

Warmup:

500m row, 10 chin ups, 20 45# presses, 5x95# press

_______
Conditioning:

15-12-9
135# Push Press
Strict Chin Ups
Pushups

11:23
_______
Extra:

1x20 Back Extensions

COMMENTS

• General: The conditioning wasn't exactly a heart-pounder like I thought it might be. Apparently 135# is still pretty heavy for a push press for me as I thought I've have a lot easier time busting out the reps but it turned out to be the thing that held me back most. I got the first 13 unbroken on the first round which is around a 5 rep PR from the last time I push pressed a plate for max reps. Did back extensions because I think it's time to start working in some work for my back while I can't deadlift.
• Nutrition: Awesome. I had 7 eggs today with no stomach pains.
• Body: Legs are trashed in every imaginable way from my hips to my knee. Traps and triceps are pretty sore too.
• Sleep: 8-9 hours
• Reflections: Happy with today's work out. Found out something today that made me really excited and I can consider a life PR-- I'm going to be minoring in music at Springfield College. Previously I was told that you could only minor in 2 categories with a Physical Education major but my advisor told me if I take a summer course next year I'll have no problem graduating. Really excited about this as I think the void I lost in my life from lacrosse will be filled with guitar down the road. I'll be taking singing courses among other things which will really help me advance my career with music, that being something I'm really interested in doing. Training is going good, I'm happy with the switch back to Crossfit already. Feeling healthier in general.

On another note I also am taking a gymnastics course at school and I'm learning to do a lot of things that will help me train Crossfit. Soon we'll be doing handstands and ring work so I'll be 10x the gymnast I was before this course in a few months.

Back Squat, KB swings, Burpees

Warm Up: (Pre conditioning)

100 single unders
50 arm circles
25 presses overhead w/ 45# barbell
____

Back Squat
3x5x285#
____

AMRAP 10:

20 DB Swings @ 55#
20 Burpees

4 Rounds + 9 swings

_____

Mobility:

2 min split hamstring stretch ea side
3 min couch stretch ea side


COMMENTS

• General: First metcon was really brutal, my lungs felt it for several hours. For about 5 hours after the metcon I felt the same feeling in my chest that I felt after the Ghost Train (sore, almost a feeling of my chest being pushed out too far too) but it went away around 8pm, which is about a day faster than last time. It may just have something to do with my lack of conditioning. My heart didn't have any of the palpitations it normally has after my workout, for what it's worth. Back squat I didn't max out on the last set because my legs were cramped up from not squatting in 9 days and I didn't want to get hurt.
• Nutrition: Dynamite. I started a new experiment with eating eggs (although I'm technically allergic to them). In the past I've had times where I get a really bad stomach ache when I eat eggs, usually so bad that I can't talk and I have to leave wherever I am to go lay down. So far I've worked my way up to 3 eggs at once without any discomfort, but I'm not 100% sure that won't change. My goal is to start eating 6 eggs a day for extra protein since I can hoard them from the dining hall.
• Body: Overall good, my legs are cramped from not squatting which isn't unfamiliar. My body loved the mobility. Elbows tweaked throughout the day but felt good during the workout.
• Sleep: 9 hours. Been sleeping pretty good when I haven't been going out, usually 8-9 solid hours
• Reflections: Tomorrow I still haven't decided what I'm going to do. I've narrowed it down to yoga, running or maybe even hitting the weightroom. Tuesdays will vary because I can't deadlift still because of my back but they will never be rest days. Only thing I'm nervous about right now is pressing with this weakness in my elbows, so I may not this week.

Back, With a Vengeance

I took this entire week off pretty much besides a little upper body training during the week to re-evaluate where I wanted to go from here after my failed attempt at running 100 miles. Here is what I've come up with:

I decided that the strict powerlifting/weight training, although something I love doing, is not for me simply because of who I am trying to become in the next few years. It's hard to sell an athlete on Crossfit when I don't even do it myself. Therefore the metabolic conditioning work outs of past will make their way back into my training. I'm going to give a CFSB template a go for now because I have experience with making good progress on that program, but may change to something else in a month or two depending on what I come up with. Instead of doing the straight sets across on my press, bench and deadlift I will do it the way Johnny Pain programs in GSLP (2x5, 1x5+)

As far as ultras go, I still have 2 lined up in the next 2 months. I'm doing the winter Fells race which I've heard is a ball buster. That one is in 4 weeks and to prepare I will get a few runs in between now and then. I'm also going to do the GAC Fat ass 50k again in January because it's free and it's a sweet course. These two runs should keep my endurance up enough so that with some extra running training in the spring I can have my 2nd go at a 100 mile run. I can't give up is pretty much what it comes down to. I can't just quit on a goal I set so long ago even if I do not like running that much anymore. I will accomplish this goal, and the next time I toe the starting line to run 100 miles, whenever that may be, I will be ready.

As far as my heart condition goes, I have a doctor's appointment on Thursday to get me referred to a heart specialist. I've only ever had problems with my heart during training during the Ghost Train race, which I think was from several hours of being in an elevated heart rate stage. I chose CFSB with the intent that there will be no problems with my heart as I've done a few conditioning work outs recently and didn't notice anything. The first step here is getting healthy, and if my heart says I need to stop training for a while to do this then I will. I'm going to be monitoring it a lot more closely. I also had a little elbow pain the other day which scared me, because I've had such bad problems with it in the past that I may also need to monitor that and change on the fly based on how it's feeling. If my body tells me to rest then I will.


Few others things-- I'm going to start becoming a stickler about my warm ups for work outs by posting them along with my work out everyday. I think this will help keep me honest with doing them and save a few injuries. On top of that I will be implementing the mobility wod once again in some form, just not sure how yet. The key needs to be consistency which I never seem to have because I shoot for too much mobilizing each week and get unmotivated to do it. Either I need to suck it up or lower the amount of time for the benefit of long term. Diet will change as well, I'm done being overweight for someone with so many goals. No one will ever look up to me if I'm like this in a few years so it's time to make the change for good. I'm confident I will be able to change this permanently as I'm probably the only one who knows how bad my eating has been at times.


Regular blogging begins tomorrow, I will begin posting my heart and soul into this blog from here on out. I think this is a big moment in my life to finally embark on a journey to my goals (whatever athletic field that may be in), and I'm taking it as seriously as ever. Hopefully my readers come along for the ride.



Note: I'm beginning my goals for 2012 and I can say that half of them will probably not even be physically related, similar to this year. I've noticed the last 2 years that I hit the main goals I really want, but the ones I just set "because" usually fall through the cracks. Next year will be less goals but all of them will be achieved. I'm thinking 2012 is going to be the year where I finally try to take my music skill to the next level, which I'm really excited about. I've been playing acoustic guitar for 3 years but I'd like to start performing someday and it's going to take just as much work practicing as it will to do any type of physical training. On top of that I'm also looking at learning to meditate in 2012.

Realizations

Ghost Train Trail Race- 30 Miles completed in 7 hours



Well, clearly I did not meet my goal or anything even close to it. The following is an attempt recapture everything my brain has been through today.

I cruised through the first 15 miles feeling pretty good. My legs were a bit heavier than I would've liked but I felt really good. I also zipped through the first half of the second loop, heading into the aid station at mile 22.5 with things looking up. That is where the wheels fell off. I hydrated, ate some food and headed back onto the course to find my heart really bothering me. If you read my blog you know that I've had heart trouble recently due to stress and that it gets exasperated by caffeine and alcohol. This issue developed in August and has been frequent since. Basically it's a tight chest pain that "feels scary" because it's constricting one of my ventricles and making me feel really uncomfortable. I was worried that it may come up during this race and my plan was to take in as little caffeine as possible during the race and try to only limit it to over night if necessary. As I was running the pain got worse until I hit the only part of the course where there are several hills. As I was walking this section and my heart rate started to elevate even more, my heart began to pound in an extremely uncomfortable way, unlike any way I have experienced before. It was very painful and freaked me out because I knew very few people were on the course and if something went wrong right now I would be waiting a while for someone to come along and help me. All these thoughts rushing through my head while this was going on caused me to have a panic attack, something I think I've only had one other time in my life. I began freaking out, and experienced some weird sensations that made me really uncomfortable. Not to sound like a total pussy but after about 2 minutes this subsided and it caused me to break down. I was scared for my life, I didn't know what was going to happen and I knew that the stress of all these miles was making it worse. I began walking and ended up walking 7 miles to when I got back to the car. At that point I spent 20 minutes deciding what to do next-- upon which I called for a ride to leave Contois to finish the race alone (He was in first when I left, killing it.)

I had a choice-- walk for the next 23 hours, not get the full 100 but still set a distance PR or call it a day. I spent the first couple hours after I made the decision to drop at mile 30 depressed, angry and crying. I felt like I completely failed myself and the one goal I've had for 2 years of completing 100 miles. But after some serious thought I've come up with the following;

1. I did this for my health. I knew that something was wrong with my body beforehand and I knew that if it got bad I needed to monitor it and possibly make a decision like dropping, which ended up happening. The fact that dying actually registered in my mind (fucked up right?) scares the hell out of me and makes me proud that I have the sack to quit and not let my ego get the best of me. It's so hard to relay this over the internet, or to anyone else for that matter but I know me dropping out was the right decision based solely on something being wrong with one of the most vital parts of my body.
2. I didn't deserve to finish this race in the first place. I should be the first one to point this out because I follow so many blogs with people who run 100's like it's their job. My biggest mentor is a runner who gets his ass out of bed everyday and runs before the sun is even up. Who am I to not run in my training at all and show up to the start line as confident as I felt? Who am I to think I can put my body through that when I've gotten soft over the last few months, spending time in the weight room but not focusing on my diet, sleep, alcohol intake, stress levels, conditioning levels, endurance, etc? The heart situation developed because I'm not managing relationships and events in my life well enough to the point where my heart cannot take the stress I'm putting on it. I'm not making it any better by being a slob in all the other aspects of my life recently. I've gone soft and this is something I can now acknowledge. To a certain extent I am glad I didn't finish because that would take away from the people who finish these things because they put their heart and soul into it.
3. I needed this to happen to further myself as an athlete and an individual. I needed something to make me feel defeated and broken to realize that I'm not doing myself any favors acting like this. If I ever want to reach the goals I've set for myself I need to get my shit together now or risk never being the person I want to be. The way I felt yesterday knowing that my current state of health is my own problem and that was the ultimate reason that I failed is not acceptable to ever feel again. My training everyday from now on will reflect that-- I will never enter myself into an event that I'm not well trained and fully prepared for.
4. UltraRunning may just not be my thing. I am and always have been in love with CrossFit and more specifically barbell weightlifting. I can honestly say the spark for running has faded in and out since I completed my 50 miler in the Spring, which is reflective of how little I have run in the past couple months. One thing I know I love is running on trails, and being in the woods in general. Had I never started this quest I may have never discovered my love for the outdoors, so I can't say I regret a thing. I'm questioning whether or not I want to attempt to do this again, and if I had to guess now I would say the answer would be no. I currently feel as if I've given all that my body and mind are interested in giving to this particular sport and it may be time for a new goal.

All that being said, what happened during this run changed me for the better. I plan to take several days off, probably another week at least before I begin training again but when I do things will be different. I will begin training seriously after Halloween weekend. This week I will relax and be a normal college kid for the last week of my life. But when I'm back, I'm going to be hungry again to compete, to hit every training session like it's my last because I know that if I ever want to be something special I need to work my ass off every single training session from now on. I know that I need to get my diet straightened out once and for all for the rest of my life. I'm done being inconsistent and not liking my appearance even though I've been seriously training for nearly 3 years now. I need to fix the lazy mindset I've acquired and get myself healthy and figure out what I'm going to put all my energy into next. I'm going to begin the transformation into the adult that will change other people's lives and set the best example I can in my own personal goals that will reflect on who I am. Lastly, I also need to start blogging again every single day so in the future I can figure out what I did wrong if I do indeed fail again somewhere down the road. It could be another 100 mile attempt, it could be the CrossFit Games, competitive powerlifting, or something I don't even know about yet. My point is that my next goal will be something I give my all for and something I will do my absolute all out best in training for so that this kind of thing never happens to me again.


By the way, big shout out to Contois for his first 100+ mile finish. You earned every bit of it man I'm proud of you.

Here Goes Nothing

No training

COMMENTS

• General: Another day of no training, feeling real good and confident about this race. Feels so weird that writing this right now I'm only 12 hours out for the biggest and hardest thing I've ever put my body through. I can't wait to get going.
• Nutrition: Not too much food I wasn't hungry today
• Body: Feeling good, I was tired today though
• Sleep: 8 hours
• Reflections: I'm hoping to come back to my blog with my first 100+ mile run under my belt. All I can say is I'm going to give it my all and hope that my lack of running didn't backfire. I think I've got the heart to get this thing done.

Not Exactly the best week

No training

COMMENTS

• General: I was sick from Monday to Wednesday night with a pretty bad cold. I threw up Wednesday morning, not sure why. Today is Thursday and I'm feeling a lot better, thankfully. I have been drinking a lot of fluids and vitamin C. I think I'll be fine by tomorrow.
• Nutrition: Lots of food, some crap. Just eating a lot.
• Body: Feeling pretty rested
• Sleep: 9 hours consistently this week.
• Reflections: Less than 48 hours until race time, ready, psyched. I may post one more time but if not the next big post will be my race report.

Couple days of Strength

Friday-

Can't really remember what I did besides

Squat
280x5x2
1x10x280# (PR)

Bench Press
2x5x185#
1x9x185#


______________
TODAY:

Press
2x5x137.5#
1x8x137.5# (PR)

Curls
2x10x95#

Bunch of other acessory work


COMMENTS

• General: Well that's it, I'm officially done training until my first attempt at running 100 miles. I didn't squat today just to be safe. Besides what I do in classes the next few days (I am a PE major so we have to move around a lot in class) I will be doing very little physical movement over the next 4 days. I'm also pretty excited to take 2-3 weeks off of strength training to let my body catch up and allow me to come back unbelievably anxious to hit the barbells again.
• Nutrition: Good
• Body: Feel decent. My back is STILL not better, which really sucks. They offer free PT on campus here which I may look into after the race. At this point I don't know what to do.
• Sleep: 9 hours consistently the last few nights
• Reflections: So I'm really thinking a lot about this race, getting really excited for it but I'm also pretty nervous. I have not run much at all and that won't give me too much confidence going into it but I'm a confident person that honestly believes I can do whatever I set my mind to. I've been putting myself there the last few days, middle of the night with 40 miles to go and just pushing through it. I'm ready and I want to finally get it under my belt so that I can move onto the next face of my life with training. I can honestly say that after this race I do not think I will attempt any more ultras for the time being, unless of course I do not run 105 miles where upon I will go for it again. Failure is not  an option to me but you never know what could happen. Side note, but I'm also planning on getting my third tattoo to signify that I ran 100 miles in my lifetime sometime after the race. I'd like to hear any suggestions if anyone has one. Thinking something to do with "Born to Run" because that hooked me on it.

Looking ahead to past the race, I'm thinking that I may give the Crossfit games a shot next year. I got an invite to enter as an affiliate team near my house (along with my best friend and training partner and his little brother). I have a great resource 10 minutes from my school in Crossfit Iron Will as the owner there is a genuine great guy and programs really well. So as now, I'm thinking that may be my next goal in training. I may join CFIW and train there full time as there are a few fire breathers there and it's not too expensive. Who knows what will happen and I shouldn't even be thinking about it right now but I want to write it down to reflect on my thoughts in a month or so.

Press, Pullups, Pump, Row

Press
2x5x135#
1x8x135# (PR)


Chin ups
12 (PR), 10, 8

Tricep Pulldowns
2x12x160# cable

DB Rows
2x10x75# each arm


1k Row For Time:
3:15


COMMENTS

• General: 1k row absolutely smoked me. Too intense for the lack of conditioning I've been doing recently, but it goes to show I needed it. Press seems to blow recently, not sure what's up but 2 weeks off from lifting starting next Tuesday should help. I thought I was good for 10 at 135. I'm going to start programming DB rows once a week because I've noticed they increase my delt size and strength.
• Nutrition: Pretty good, I ate a fuck ton of food. I re-introduced milk today for the first time in a while, and I'm thinking about getting serious about taking it in after this race for strength purposes. If I did do this it would be in slow doses gradually increasing.
• Body: Back is bothering me from yoga yesterday, not sure why
• Sleep: 9 hours. For people who can't sleep well sometimes I recommend taking a combo of melatonin, fish oil, zinc and magnesium before bed. I wake up feeling like I slept 15 hours everytime I do this.
• Reflections: Good day, going to condition the last 2 strength sessions. Starting to get nervous but excited for Ghost train.

Yoga

P90x Yoga Video- 1:33 min of intense yoga


COMMENTS

• General: The more I do yoga the more I realize it needs to be a place in my regular training. I always feel less stressed, looser and healthier when I do it consistently. This will be the last time I do it until after my race because it is taxing on my CNS especially in my legs and I'd rather not risk anything.
• Nutrition: Really good minus some hummus and pita at lunch, mostly paleo
• Body: Chest and legs were sore today
• Sleep: 9 hours plus a nap during the day today
• Reflections: Thought of my first goal for 2012-- to learn how to meditate fully for 10 minutes uninterrupted. I've heard its a powerful practice and that working up to 10 minutes is a difficult but obtainable milestone. I think it will be beneficial to me as an athlete and as a person outside of the weightroom.

Good strength day

Back Squat
2x5x275#
1x11x275# (PR)

Bench Press
2x5x185#
1x9x185# (PR)

Curls
EZ bar curls, 3 sets with 80# for 13, 8, 8

Pump

Back Pump machine 2x8x100#

COMMENTS

• General: Felt really good training today after a long weekend. Squat was a good PR, could've hit another rep most likely but I didn't want to fail in the gym I lifted in. Call me a pussy but whatever. I reset my bench and hit a 2 rep PR from when I did it last time, meaning this program is working really well.
• Nutrition: Really good today
• Body: Back was really tight all weekend
• Sleep: 9 hours
• Reflections: Only 2 more strength sessions before the race. Looking forward to getting after it the rest of this week.

Weekend Off

No training Saturday or Sunday


COMMENTS

• General: This weekend kind of got away from me as far as being productive. I saw some old friends I haven't seen in a few months and met some new people in a town I'd never been to before so it was fun but I wish I had done something
• Nutrition: Pretty poor, I drank and ate some crap throughout the nights
• Body: Feeling good, back was tight when I woke up the other morning but I think it's fine
• Sleep: Maybe 9 hours combined between the 2 nights....
• Reflections: This was my last weekend until the race where I'll be going out. Time to get everything I can ready mentally and physically for the run. My tentative plan for the next month is:

This week: Train using GSLP as usual, couple conditioning sessions. Last week of full training
Next Week: Train Monday, light workout Tuesday, done training until race day
Race on the 22nd
Post Race: 10 full days of NO training. I'm going to be very serious about this because after my last 2 ultras I've jumped back into it too quickly and ended up getting a serious cold and/or injured both times. I'd rather take some time off and fully heal up. I'm also going to use this time to do some research and figure out where I want to take my training for 2012, and what I want to do as far as training. I think it'll be a great time to do that because although I hate to say it, if I was to not finish this 105 mile run then I would be very determined to attempt it again. If I finish I may choose to take another path in 2012. I think it's also a good time to take 10 days off just because it will likely fix the little bit left of the injury in my back and give my upper body a rest.

2 days I forgot to blog

Tuesday:
50 Burpees for time:
2:27 (pr)

50 controlled sit ups nft


Wednesday:

Bench Press
3x5x205# (PR)

Stiff Leg DL
3x5x225#

Back Pump machine
2x12x95#

1x9x135# close grip bench


Laps swimming in the pool for conditioning

COMMENTS

• General: Going to stall on bench soon, probably next work out. Other things felt good. Had to swim in one of my classes but counted it for conditioning because we went pretty hard. Other than that I'm feeling good.
• Nutrition: Good
• Body: Fine, back feels good but the stiff legged probably werent a good idea
• Sleep: 9 hours
• Reflections: Not much ,need to remember to blog. I started therapy again at school to hopefully alleviate some of the stress that my heart has been experiencing. My heart hasn't been bad this week.

Squat, Press, curl

Back Squat
2x5x265#
1x10x265# (PR)

Press
155x1, 175x1 (f)
160x2 (PR)

Curl
1x10x100# BB curl

COMMENTS

• General: Back to squatting, felt really good. Back is a little tender but I think I'm good to go with squats again. Press was an attempted PR, poorly executed. Worked out on an empty stomach which was probably the reason.
• Nutrition: Decent
• Body: Fine, wasn't sore at all from my run on Saturday
• Sleep: 8-9 hours
• Reflections: Crossfit tomorrow, strength training Wednesday. Less than 3 weeks until race day

Long Run

18 mile run in 2:50:00-- covered several trail areas around Grafton including Rayburn, wheeler, webber property, brigham hill trails and behind Wyman gordon. Done with Contois at 6am


COMMENTS

• General: Longest run since my race in August and it felt really good. My CNS is not recovered from the yoga I did this week, and uphills today made me have to walk a lot more than I wanted to. I am not sore whatsoever from this run and wasn't about 2 hours after I was back and had eaten. Pretty sure today proved that I'm ready to attempt a 100+ mile run in a few weeks.
• Nutrition: Ate a shitload of food. I'm hoping eating like an asshole today will help my lifts when I get back in the weightroom monday.
• Body: Tired, but nothing sore. CNS is toast though
• Sleep: 5-6 hours with a brief nap
• Reflections: Really cool course designed by Contois today. Good mix of everything. No workout tomorrow but back to GSLP tomorrow.

Rest Day

No training.


Did yoga yesterday


COMMENTS

• General: Did 90 min of P90x yoga yesterday which felt awesome. Going to start doing it once a week fa sho. I got some potentially bad news in the reflections that has left me feeling pretty shitty the last few days.
• Nutrition: It's been really good the past few days.
• Body: Tired, but nothing bad. yoga did wonders for my back.
• Sleep: 9 hours.
• Reflections: If you remember early in the summer I got depressed and had a 2 month time period where everything in my life was really bad. If you know me personally you know how bad it got. Long story short, I learned from that that I get depressed and stressed very easily. About a month ago, I started noticing something wrong with my heart. My heart? It was a sharp pain, feeling as though my heart beat was a stabbing pain in my chest and everything got tight. I opted not to say anything because I didn't want my mom to freak out which she is prone to doing. It happens for 1 minute or less 2-3 times a day, everyday. It got really bad last week and I finally decided to tell my mom who sent me to the health center at school. I got an EKG and bloodwork done and basically I have what are called PVC's that cause chest pain. They aren't dangerous unless it starts to affect my workouts, and they have yet to do that. It's a stress trigger, and being a college student I have plenty of stress (among other reasons I won't go into). So my bloodwork came back normal and now I'm going to be wearing a heart monitor for a few days next week to monitor the beat and make sure everything is OK. The doctor told me today as of now I have no restrictions but it could change once the monitoring process begins. If you asked me today I would say I'm still attempting to run 105 miles in a few weeks but I don't know what's going to happen. Even little stressors have been putting me over the top recently so running that far may be asking my body too much right now. I'll keep it updated as I learn more information. Turns out another blog I follow has the same problem. He recently posted info on good ways to treat it Here.

Squat, 400m runs

Back Squat
2x5x255#
1x9x255#

400m Runs
1. 1:05
2. 1:08
3. 1:12


Mobility: 20 minutes-- 4 min hamstring each side, 3 min glute stretch each side, 3 min couch stretch each side

COMMENTS

• General: Squatted all the way through today with no pain. 255 for 9 was a joke, just don't want to be too sore from my first set back. Good to see I haven't lost much. Mobility has pretty much repaired my back and has therefore become something I will do everyday. 400m run was a PR on the first one I believe, not sure though. My lower body is becoming very mobile from all the stretching.
• Nutrition:  Good. Less calories than normal. Time to cut a bit
• Body: Feel really good. Taking a few days off has been helpful. The elbows still feel a little off.
• Sleep: 9 hours
• Reflections: I'm going to do yoga tomorrow for my workout. Thursday and Friday I may rest or do Crossfit, and Saturday is a nice long early morning run with Contois. Looking forward to the rest of the week.

Rest, week plan

COMMENTS

• General: Took the weekend off
• Nutrition: Not great, I drank on Saturday night
• Body: Tired but feel good
• Sleep: Probably 12 hours combined between both nights, not good
• Reflections: This week I'm going to eat a lot cleaner and a lot less than I have been, finally starting to be happy with the size my upper body has reached, especially since none of my shirts fit right on my shoulders anymore. My stomach has gotten a bit bigger than I am OK with, so it's time to cut a bit of the fat I've accumulated. This week I will not be following GSLP and will be doing very little to no upper body movements to give my elbows a week off. Probably try to get a day of squatting in and some crossfit-ish conditioning for the lower body. I'll structure the week around a long run on Saturday. I'll try to get 4 hours on my feet on trails near my house in Grafton.

Yesterday

Bench Press
2x5x202.5#
1x6x202.5# (PR)


Barbell Shrugs
2x10x315# (strapped)

Back Squat
5x225#
5x245#


COMMENTS

• General: Didn't do my mobility today because I had to drive home and forgot. Back squatted without pain for the first time in a month. PR on bench but getting close to stalling.
• Nutrition: Decent
• Body: Good, elbow hurt during the work out.
• Sleep: IDR
• Reflections: I'm planning to deload/take all of next week off. I've been feeling a bit burned out again and my numbers are about to stall so I think it's time to let my muscles catch up. I may not take the whole week off but I think it's best for my elbow and the rest of my body.

Press, Pullups, DU's, run

Press
3x5x155# (PR)

3 Sets of chin ups: 10, 9, 7 *last set strict and pause at bottom



5 Rounds For Time:
35 Double Unders
200m Run

8:24


COMMENTS

• General: Metcon kicked my ass, CV system just isn't used to Crossfit stuff right now. Going to do more metcons in preparation for this 105 miler in a few weeks to get a little leaner and cross-train my legs more so they are ready to get destroyed. I think it's the right thing to do if I'm not going to run much, which besides one more long run I'm not. I got 155 for 5 which is a lifetime PR on press.
• Nutrition: Really good
• Body: Pretty good. Mobilizing is really loosening up my lower body. Elbow nagged me a bit today.
• Sleep: 9 hours
• Reflections: Pretty good day of training. I need to be smart about my elbow and if it's bothering me in my session on Friday I will take the next 4 days off from upper body training. I'm going to be in the car for 8 hours of Saturday (getting paid to do it) so I won't have time to do much. I will be drinking both weekend nights this weekend because it's going to be popping on campus, but for most of the month of October I will drink once or not at all because I will be going home every weekend to teach at a lacrosse clinic in my town.