Shifted Priorities log

[Grappleboxing]

1135-5 min walk
3 x 1 mile(7:30 mile). 4.5 min between sets
.5 mile jog

5 min elliptical
5 min walk
Stretches

Week 2 in the bag. Will list Week 3's info tomorrow.

 

[Grappleboxing]

Recap of Week 2's runs:
(1 mile+5 x600m intervals)+(3 mile easy)+(2 mile+2 x300m + 4 x200m) + (5 x500m + 1 mile)+ (3 x1 mile + .5 mile)= Total is around 14.5 miles.

Pretty happy with not skipping sprints.

Upcoming week's workouts, the final week before 3 days of rest and peaking.

Mon- 2 x1.5 mile
Tues- 2 mile easy
Wed-4 x800m + 2 mile jog
Thurs-Rest
Fri- 6 x150m, 2 x400m, 1 mile jog
Sat-4 mile easy. Last workout before 3 days of rest and recovery.
Total of this week is about=14.8 miles

 

[Grappleboxing]

0855-15 push ups
1000-15 push ups

1055-5 min walk
2 x 1.5 miles(13 min). 3 min rest between sets.
5 min elliptical
5 min walk
Stretches

1200-15 push ups
1325-15 push ups
1555-15 push ups
1700-15 push ups
1855-15 push ups
2000-15 push ups
2115-15 push ups

 

[Grappleboxing]

0650-5 min walk
2 mile run in 20 minutes
5 min elliptical
5 min walk
Stretches

30 crunches
30 v-ups

 

[Grappleboxing]

1630-
5 min walk
4 x800m run(3:40). 4 min rest between sets.
2 mile jog(between 5.0-6.0, 23 minutes)
5 min walk
Stretches

 

[Grappleboxing]

Weight at 0705-139.0

0705-
5 min walk
6 x150m sprints(30 seconds at 5:20 pace). 90 sec rest
2 x 400m(1:50 or less). 180 sec rest
1 mile cooldown jog
5 min walk
Stretches

Weight was a bit higher than expected. Started water load at 2 gallons today. Will taper it to 1.5, then 1.25, 1,.75, then test day.

Last workout is tomorrow and I'm very happy about that.

 

[Grappleboxing]

1420-5 min walk
4 mile run in 44 min.
5 min walk
Stretches

Last workout before the PT test. Three solid days of rest and taper. Drink 1.75 gallons of water at least today.

 

[Grappleboxing]

Passed test. Great push-ups and sit-ups but I did awful on the run. Right leg cramped up around lap 5, so that kind of hindered me 6 months till next one.

Rest of the week will just be easy 2.25 miles, with a longer 3 mile on Saturday.

Going to jump back up to 12 miles next week. I will write down what I'm going to do for the week on Sunday. The goal at the moment is to be doing 20 miles a week by May.

Also going to start reintroducing weightlifting into the workouts. Still deciding on how.

 

[Grappleboxing]

1705-5 min walk
26 min run(5.0 mph, 2.25 miles)
5 min walk
Stretches

Cable rows
Lat pulldowns
Bicep Curls
Flyes

Reintroducing weight lifting, just messing around at the moment. We'll have an organized plan written on Sunday.

 

[Grappleboxing]

1745-5 min walk
26 min run(5.0 mph, 2.25 miles)
9 min elliptical
5 min walk

Stretches

 

[Grappleboxing]

1030-5 min walk
1.7 miles clockwise on track.
Easy 1.3 miles on treadmill(5.0-5.5)

Goblet squats (10lb x10) x2
Smith machine squat (55lb x5) x2
Leg press:65lb x10, 80lb x10, 100lb x10
30lb each arm x15 Calf raises
5 min walk
Stretches

Will post the goals and outlook for the rest of the month tomorrow.

 

[Grappleboxing]

Going to just introduce weightlifting back into the workout routine for the next two weeks. I intend to be two doing to upper body and two leg day workouts by March. Just adding back in workouts gradually to see how my body reacts and recovers.

This week's routine.

Mon-1 mile sprints and upper body
Tues-Easy 3 mile
Wed-1 mile tempo and legs
Fri-easy 3 mile
Sat-long 4 mile and legs
12 miles in total

 

[Grappleboxing]

1050-
5 min walk
(90 sec sprint, 180 sec rest at 10.0) x2
(60 sec sprint, 120 rest at 10.2) x2
(30 sec sprint, 60 sec test at 10.5) x2
5 min walk

Cable rows
Lat pulldowns
Shrugs
OHP
Curls

Full Stretches

 

[Grappleboxing]

1035-5 min walk
3 mile run, 30 minutes
5 min Elliptical
5 min Bike
5 min walk
Stretches

 

[Grappleboxing]

0810-5 min walk
(.5 mile Tempo at 7:30 pace) x2. 1 min, 45 sec between.

Squats
Leg press
Calf raises
5 min walk
Stretches

 

[Grappleboxing]

0640-5 min walk
5k run in 30 min
5 min elliptical
5 min walk
Stretches

 

[Grappleboxing]

1115-5 min walk
4 mile run in 48 minutes
7 min elliptical

Squats
Leg press
Calf raises

Lat pulldown
Cable rows
Shrugs
OHP

Curls
Flyes

5 min walk
Full body Stretches

Long distance day with legs and upper body. The entire workout was pretty long, so I dont think I will be doing all of this in one day anymore.

Will post breakdown, and next week's goals tomorrow.

 

[Grappleboxing]

This week's recap:
1 mile sprints+3 mile+1 mile tempo+5k+ 4 mile long= Total is just over 12 miles, probably 12.1 or so. 2 workouts of upper and lower body.

Feeling good about the workouts, just going to hit a steady incremental increase of mileage until I hit 20 miles. The 20 mile goal is to be around May, so increase by just over a mile or so every week, following the 10% rule.

On workouts, the goal is to max upper body and lower body at 3 and 2 workouts respectively. The Saturday long run day was just way too long, so I think I'm going to break up the upper body into Monday, Wed, and Friday. Legs are going to be Tues and Sat. Will need to see how workout out legs will affect my tempo day the day after, so this may change.

On running, this is forecasted running goal. I may donate blood on Wed, so I am going to run a bit slower than normal on Fri and Sat, but try to increase the mileage a bit.

Mon- 1.25 miles of sprints.
Tues- 3.25 miles easy
Wed- 1.25 miles tempo
Fri-3.25 miles easy
Sat- 4.25 miles long
Total-13.25 miles

 

[Grappleboxing]

1650-
5 min walk
(90 sec sprint 180 sec rest at 10.0) x2
(60 sec sprint, 120 sec rest at 10.5) x2
(30 sec sprint, 60 sec rest at 11.0) x2
(20 sec sprint, 40 sec rest at 11.5) x3
3 min elliptical
5 min walk

Lat pulldowns
Cable rows
Shrugs

OHP

Curls
Flyes

Full Stretches

 

[Grappleboxing]

0645-
5 min walk
33 min run(3.3 miles at 6.0)

Squats
Leg press
Calf raises
5 min walk
Stretches