Monday Weight Session @ gym Track Meet Mount Zion High School Girls Tuesday Track Session 7 miles Weight Walking Hill session – 3 trail miles with lots of hills, 50lb weight vest Wednesday Weight Session @ gym Coaching MTZ High School Girls 2 miles Thursday Hill Session - Tempo Trail Run attack downhills 6 miles Friday Step Session - 10min backwards 11 in step no weight, 20 min forward 14 in step 36lbs, 5 min forward 14 in step no weight Tempo Run with Fartleks 5 miles Saturday Strength training bodyweight session Sunday 7 mile hike Busy week plus traveling so I was off my schedule as far as routine goes, … [Read more...]

Monday 2000m swim Body weight strength training session Tuesday Track session – 7 miles total High School Girls Track Team – 4 miles Step Training with 11 inch step - 10 min Backwards @ 50lbs, 20 min Forward @ 50lbs, 5 min Forward @ 96lbs Wednesday 2500m swim Weight training @ gym Thursday Hill session – 6 miles total High School Girls Track Team – 4.5 miles Weight Walking Hill session - 3.5 trail miles with lots of hills, 50lb weight best Friday Rest Saturday Clinton Lake Ultra 30 mile with 11lb vest 8 mile cool down run pacing friend to his finish Sunday 10 mile road bike Weight training @ … [Read more...]

Monday 2500m swim Body weight strength training session Tuesday Track session – 7 miles total High School Girls Track Team – 6 miles 30 minute step training with 11in step – 10 mins @ 40bs, 10mins @ 43lbs, 10mins @50lbs additional weight Wednesday 2500m swim Weight training @ gym Thursday Hill session – 9 miles total High School Girls Track Team – 6 miles Friday Rest Saturday Long run finished off with 5k race - 10lb XL 18.2miles total Sunday 16 mile road bike Weight training @ gym Good week of training. Got back on the bike and actually made it outside for a change. I put up the indoor cyclo … [Read more...]

Monday 2500m swim Body weight strength training session 200 Push Ups - 4 x 50 Tuesday Track session - 7 miles total 30 minute step training with 11in step - 10 mins @ 40bs, 10mins @ 43lbs, 10mins @50lbs additional weight 200 Push Ups - 4 x 50 with 10lb vest High School Girls Track Team - 6 miles Wednesday 2500m swim Weight training @ gym 200 Push Ups - 4 x 50 with 10lb vest Thursday Hill session - 9 miles total 256 Push Ups 5 x Failure reps (52, 51, 51, 50, 53) High School Girls Track Team - 5 miles Friday Rest/Travel Day Military Saturday Rest/Military Sunday PT Test Military 2 min Push Ups - 83 2 min Sit … [Read more...]

Monday 2000m swim Body weight strength training session Tuesday Track session - 6.5 miles total 30 minute step training with 11in step - 10 mins @ 40bs, 10mins @ 43lbs, 10mins @50lbs additional weight Wednesday 2500m swim Weight training @ gym Thursday Hill session - 6 miles total 200 push ups all day 20 sets x 10 reps Friday High School Girls Track Team – 2 miles 200 push ups all day 20 sets x 10 reps with 10lb vest Saturday Weight training @ gym 200 push ups all day 10 sets x 20 reps Sunday Long Run on road - 16 miles 200 push ups all day 10 sets x 20 reps with 10lb weight vest Little light on the … [Read more...]

Monday Swim 2500m Bodyweight strength training session Tuesday Track session - 7 miles total High School Girls Track Team - 5 miles Step Training - 20 mins with 40lbs Wednesday Swim 2500m - drag chute drills Weight training @ gym Thursday H.I.T. strenght, core and plyo at Legacy Martial Arts Zumba! at Legacy Martial Arts Friday Weight training @ gym Military pulled me away this past weekend so no long run. I did get to go to the MMA studio over in Quincy IL I train at when I'm over there. The owner let me sit in on a few classes, it's good to know people. Zumba was enjoyable and reminded me yet again that I'm the … [Read more...]

Monday 2500m swim - drag chute speed drills Bodyweight strength training Tuesday Track Session - 7 miles total High School Girls Track Team - Coaching - 6 miles total Step Training - 30min with 36lbs Wednesday 3200m swim Weight Training @ gym Thursday High School Girls Track Team - Coaching followed by my own session of hill repeats - 8 miles total Friday 20 min Yoga 4 hours Social Tennis Saturday Indoor Trainer - Road bike 10 miles (intervals) Bodyweight strength training @ gym Sunday Long Trail Run - 18.6 miles total Lack of sleep on a few nights hurt some of the times I was going for, but I still got out … [Read more...]

Monday 2100m swim - drag chute speed drills Bodyweight strenght training Tuesday Track Session - 6 miles total High School Girls Track Team - Coaching - 4 miles total Step Training - 30min with 30lbs Wednesday 2600m swim Weight Training @ gym Thursday Hill repeats trail - 8 miles total High School Girls Track Team - Coaching - 5 miles total Friday Rest Saturday Indoor Trainer - Road bike 8 miles (intervals) Bodyweight strenght training Sunday Long Trail Run - 15 miles total This is the first week of a new phase of training where I'm adding weight training for strength instead of just bodyweight excersises. … [Read more...]