[Eyescream]

[California Jack]

6/2/11. Ten cycles of two minutes running and one minute walking


Wore regular running shoes and no calf pain.

[California Jack]

6/3/11. Unknown period of walking and jogging in my minimal shoes. I do know that I jogged the uphills for a total of 4.5 minutes. At the end I jogged 5.5 minutes continuously to get a total of 10 minutes of jogging in. I concentrated on mid foot to ball of foot strikes. My calfs feel fine.

[California Jack]

6/4/11. 5 rounds of 30 seconds of dlx225, bw dips, bw inverted row, sit-ups, jump rope, jumping jacks with 30 seconds rest between exercises and one minute rest between rounds.

[California Jack]

6/5/11 six cycles of four minutes running and two minutes walking

[California Jack]

6/6/11 five thirty second intervals with thirty second rest of 45 pound goblet squats, sandbag press, pull ups, planks, 45 pound db swings and sprinting.

I could only make it through two rounds of running. Calf pain.

[California Jack]

6/8/11 running rounds of 5, 4, 4, 4, 3 minutes with two minute walking periods.

[California Jack]

6/11/11. Five rounds of thirty seconds of as many reps as possible followed by thirty seconds of rest of:

Dl. 185
Pushups
Br x 185
Situps
Jump rope
Step ups


Too hot and humid in my gym. Didn't make it past two rounds of jump rope. I suck!

[California Jack]

6/22/11. Four cycles of five minutes running and two minutes walking

[California Jack]

6/13/11 minimum shoe day. Ten minutes of slow jogging twenty minutes of walking. Calf pain returned.

[California Jack]

6/14/11 30 seconds of exercise and30 seconds rest for five rounds of

Sandbag bear hug squats
Sandbag press
Pullups
Planks
Jump rope
Db swings. 45 pound db

One minute rest between rounds

Reps were

11, 12,5,30 seconds,76 turns, 13
12,12,5,30,74,14
12,12,4,30,72,14
9,9,3,30,60,10,
9.9.4.30,70.10

94 in the gym. Came close to vomiting

[Eyescream]

Attaboy, Jack.

[BCR]

Awesome!

I like that a lot Jack.

[proactive]

+1 for tracking your reps during all that. Nice work, Jack.

[California Jack]

Thanks fellas

Originally Posted by proactive

+1 for tracking your reps during all that. Nice work, Jack.

I write them down on my thirty second breaks. With it being so hot my log book is a mess from all the sweat that gets on it.

[California Jack]

6/15/11. 2x(7 minute run+ 2,5 minute walk +3 minute run+ 2 minutevwalk)


Used normal running shoes

[California Jack]

6/16/11. Thirty seconds on and thirt seconds rest of sandbag step ups for five rounds One minute rest.

Thirty seconds reps and thirty seconds rest for five rounds of sandbag floor press. One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of inverted rows. One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of hollow rocks. One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of jump rope One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of sandbag fshouldering.




Reps went step ups. 4.5, 5,5,5,5
Floor press 15,16,15,15,15
Inverted rows. 12,9,8,7,7
Hollow rocks 17,17,13,11,11
Jump rrope. 64,68,66,68,66
Sand bag shoulder. 8,8,5,5,6

I got a glute cramp during the floor presses couldn't stretch it out.

[California Jack]

6/18/11. Press 85x5. 95x5. 107.5 x5
Squat b135x5. 165x5195x5. 215x6
Bp. 135x5. 155x5. 175x5
Dl. 225x5. 265x5. 305x5. 3)45x6


Finally my back is feeling good enough to strength train. Thought I'd start back easy. But this proved much more difficult than it should have been.

[California Jack]

3/19. Ten minute run five minute walk ten minute run

[California Jack]

6/21/11. Magic 50 with 45 lb db in 17:51


Yikes, there really is no good reason not to do this in under 15 minutes.

[California Jack]

6/23/11. 15 minute run 5 minute walk. 5 minute run 5 minute walk

[Eyescream]

Good man. So what's your plan? You just doing whatever seems fun on a given day?

[California Jack]

My plan is to run twice weekly. I am building up to a half hour run with my own concocted old man plan. I will do other conditioning twice weekly. Strength train once weekly.

[California Jack]

Here ya go. Based on this http://dirty30race.com/Training.html with a strength day thrown in.

[California Jack]

6/27/11. Strength day

Press. 90x3. 100x3. 115x4
Squat. 135x5 185x3 205x3. 225x3
BP. 95x5. 140x3. 160x3. 180x4
DL 135 x 5 225x4. 285x3. 325x3. 365x3


I really suck at this strength stuff after some time off. I thought I was starting up again really light, but I underestimated my suckiness.