1st time doing split jerks

Today was my first time doing split jerks. They came more naturally than some of the other things have. i really enjoyed them. I think the split makes things a bit more stable. Ran short on time trying to find a 1RM today. Felt like I got a great workout though. Felt good to move some weight after not lifting since a week before the marathon.

warmup:
5min easy row
3 rounds of:
20 squats
10 jump squats
5 hanging snatch(2 with pvc,1 with barbell)

10x2 Snatch high pull(goal is to pull 90% of 1RM of Snatch) with 2min between sets
95/115/135/135/135/135/135/135/135/135

Work towards finding 1rm or split jerk
5x95
5x115
5x135
5x155
3x175
3x185
1x195
1x205
6:30 class was arriving and it was time to pick up. Had 215 on the bar but didnt get a chance to try it. Guessing that 215 would have been my 1RM for day. Fresh, i'd maybe be able to get 225. Not sure. Its a confidence thing and it started to get a little scary getting under that kind of weight. the nice thing about a lot of these lifts is that i'll see significant gains from technique and confidence improvements. very very happy to be back in the gym. When i finished the marathon feeling great and knowing i hadn't really trained myself at running, i was really thankful for these workouts.

2nd Marathon. 4:02:05

i did the portland marathon yesterday and beat my last years time by 17minutes. I felt fantastic the entire time. I really have to say that the gym training we've been doing made such a HUGE difference. The marathon is more a test of mental determination than of physical ability. I think all the IWT and interval rows we've done really prepared me for this. I barely ran this year so i was actually half prepared to DNF the race. I was pleasantly surprised by how effective our gym training has been and how well it transfered into my running. I was shocked to get a PR. I think there were a few things that made this such a great race for me.
1. the ipod. music really helped.
2. Shirley helped me pace the first 17 miles smarter.
3. Smarter race nutrition.(thanks John! Hammer Gels saved my butt)
4. Jeff running mile 17-20 with me.
This was SUCH a different experience from last year. Last years marathon was one of the worst days of my entire life. I was even kind of mad at myself for doing it. This was quite the opposite. i felt amazing and even high from it. I am going to run it every year until i'm physically unable to complete it. I don't love running. In fact, i don't even like running. I look at the marathon as a measurement of where my mental and physical fitness is at.

Sept 25th.

Great workout to finish the week off. Felt pretty beat up going into today. nearly puked today and was even seeing spots after 60 seconds of work on an airdyne. Damn.

 

 

row 5min easy

 

x6(rep) barbell complex @ 95lbs without setting bar down.

dead lifts/bent over rows/hang cleans/front squats/push press/back squat/pushups

x 3

 

10->1 ladder

dead lift 215lbs/pullups/pushups

 

4 rounds

20 second row hard

40 second row easy

Calories:  14/13/10/11

 

4 rounds

15 hard/45 easy (not what was prescribed but what i did)

50calories total

Sept 24: Track day on the rower

very disappointed with my performance today. I was fighting a butt cramp through half of it so maybe that affected my performance but i was still disappointed. Workout was tough mentally so I had to ask myself if gave it 100% mentally. Not sure. wondering if i was allowing the cramping to excuse my poor performance. oh well. i made it into the gym and did work hard.

5x
1000 meter row with a goal of 3:30 per 1000m.
rest 3 minutes through active recovery.
Actual times: 3:30(good)/3:30(good)/3:44(not good)/3:44(not good)/3:37(at this point, i was pleased to get under 3:40)

This was a VERY challenging workout for me. Both mentally and physically.

Sept 23: Recfit workout

trying to get as much met conditioning as i can before the marathon so i went to the eve class.

workout:
4 rounds:
6 x medball squat, Carry, then 10 jump squats
100#/100#/100#/30#(back starting to spasm)

How many rounds in 10 min
10 40lb db push press
250meter row.
120meters shy of 7 rounds.

5 min snatch test
89 @ 16k

Sept 22: IWT with Back squats and snatches

another fantastic workout. 2 of my most favorite moves in the world. Back squat and snatch.

warmup 5 minute easy row

3 rounds of:
10 snatch at 95lbs
immediately followed by 2minute 18inch box stepovers
rest 2 minutes
------------------------------
rest 3 minutes
------------------------------
3 rounds of:
10 back squats at 185lbs
immediately followed by 2minute row > 550m
(551/552/555)

5 minute ring hold in pushup position.

Night:
Biked from office up lovejoy>cornell right and up thompson to 53rd and back down 53rd to cornell. Great Hill climb. A little short considering the ride back is all down hill and fast.

Sept 20th. Great Run

Ran 12 miles at 9 min or better pace on an empty stomach. Felt great. Hip flexors and IT bands got a little tight but after some heavy lifting this week, i'm not too surprised or worried. Intentionally did the run on an empty stomach to simulate glycogen depletion sooner. Looking forward to the marathon. Its such a great mind phuk. Hoping to get another run in this week with Jeff.