12-28-2011

Well I got a text from Yesel's overachieving ass who did 3 hours before I even got off work....so I knew i had to push myself to catch up.  This marks the second day of TRYING to improve my diet (my biggest problem) while also focusing training on all things Death Race.  I don't plan to change things up too much, but I will incorporate some swimming and will have to break out the bike.  I plan to do a lot of trail running, but the days of long distance running are gone.  I plan to hit 5-9 mile runs but mix it in with cardio work (pull ups, up downs, burpies, lunges, etc). Weights are going to be a huge part of this as the guys with some muscle seem to do the best on this race as opposed to the ultra marathon guys.  I think 3-4 days of weights, some wrestling, 3-4 days of cross training, and a long run/adventure should get the job done. Hope I can work, coach soccer, coach wrestling, get Trinity going, and train all at the same time!!
4 reps (sets of 4 @10-15) back - tbar, rows, etc
4 resp (sets of 4 @10-15) biceps - curls, cable work, etc
    1 HOUR - combine a rep of back and biceps together with about 30 sec. rest in between -
12 Minutes on Step Machine - Increasing speed each minute. About 70 floors
30 sec rest
22 Minutes on the Stationary Bike - Gotta love Solitary to keep me busy on the bike!
30 sec rest
6 Minute Mile
8 Minutes of stretching in the sauna
13 Minutes Sauna Cardio Work - Situps(4 sets), stationary jumps(4 sets), jumprope, sprints, jumping jacks, squats

Lots of Pasta and painting Madison's room after!!