Wednesday May 16th

Hey morning crew. Here is your workout. I am off the rest of the week in the morning to get some recovery before things explode next week, Enjoy...

Warm Up

Running 1 lap of the park (1.2 Miles)

Mixed Skipping 5 min

10 min double unders
1 minute on 30 seconds rest between sets. Count your double unders for each minute and write it down during the 30 second rest. Add up your numbers at the end for a total of...

Descending set 10 reps down to 1
10 Burpees (full burpees)
10 Air Squats
Superset the two until you hit one rep as fast as possible.

Same descending reps 10 down to 1
10 Dips
10 Box Jumps
Superset the two until you hit one rep as fast as possible.

Stretch out and have a coffee!

Paul

Friday Morning's DW 5-04-12

Friday Morning DW May 3rd 2012

1.2 Mile run @ Start of workout, 25 Min Mark and 50 Min mark

Between Lap 1 and 2 as many sets as possible
10 Burpees
20 Dips
30 Squat Jumps
40 Mountain Climbers
50 Air Squats

Between Lap 2 & 3
10 Pike Push Ups
20 Box Jumps
30 Modified Burpees (No Push up)
40 Sit Ups
50 Lunges (alternate 25/leg)

Finish with a final lap... When you hit the 25 min mark and the 50 Min mark no matter what set/rep you are on take off on that run!

Enjoy

Paul

Wednesday May 2nd Daily Workout

Here is Wednesday Mornings park workout.

Enjoy!

Warm Up with 10 min Mixed skipping

3 Rounds of
15 Partner Resisted Push Ups
15 Single Leg Squats
15 Full Chest to ground Burpees

5 Min Mixed Skipping
3 Rounds of
15 Dips
15 Single Arm Partner Rows
15 reps of Lateral Bounding (15/leg 30 total)

5 Min Double Unders
3 Rounds of
15 Box Jumps
15 Air Squats
15 Reps of Lateral Bounding (15/leg 30 reps total)

5 Min Double Unders then finish up with a lap of the park ;-)

Paul

Monday May 30th Workout

1 Lap around the park 1.2 Miles

5 ROUNDS OF...
10 Single leg hops on to the 1st step
10 Full Push Ups
10 Squat Jumps
10 Handstand Push ups (or pike push ups)
10 Sit Ups
10 Burpees

For time!

Post coments and time when complete and sign up as a follower please.

Have a great day

Paul

LAS VEGAS MARATHON 2012

LAS VEGAS MARATHON BABY!

Hey everyone,

It started as a suggestion early one morning at conditioning camp and it sounds like it has exploded into a group goal.

We were chatting about a group event that would be cool to do together and I brought up the Las Vegas Marathon. I have had a few clients do the event and said it was awesome. It was supposedly such a cool event that they wanted to return every year after.

Now most events start @ 7am and you are done by 9 or 11am (Depending on if you are doing a half or full marathon and your speed). This event starts @ 4pm for the full marathon and 5:30 for the half marathoners. You run down the fully lit strip with thousands of spectators cheering you on (are you in yet)?

This years race is December 4th and the early bird cost for the half is $130 and $140 for the full. Can you believe it? For only an extra $10 you can run a full marathon ;-)

This is a long term goal (14 months away from today actually) but a great way to get started and think about what you need to do to get there. The more people that we could get out the better it would be. Plant the seed and recruit friends and family.

I will be planning some weekly group runs to pump up the team. We dont want anyone waiting until 16 weeks out to start training (or 3-4 weeks like some people I know). Think about the results, gains, and fitness you can achieve by then.

Write it down and pin it up where you can see it "I WILL DO THE LAS VEGAS MARATHON (OR HALF) IN 2012"

The more you run it into that head and plan it the better the chance you will stick to your daily, weekly, monthly, and yearly goals. Start small and go from there.

http://runrocknroll.competitor.com/las-vegas

Are you in?

Paul

Back At It

Hey Everyone,

I am starting to feel better after Ironman Wisconsin. I was doing some fun workouts and races afterwards but have just been feeling flat. I felt like I didnt have that extra gear but now that I have a rough idea of what next year is going to look like I have started putting some plans and training into action.

I have put together a weekly routine that I will be following and changing my schedule accordingly.

I Have planned 3 Runs a week (Sunday long, Tuesday some speed work, and Thursday a medium distance run at a faster pace with some strides to remind the legs what it's like to run faster).

I found that running longer for me = running slower. To not have this happen again I must keep to my focused workouts and not slack on them.

I will be swimming 3 x a week 2 times with Triathlon Manitoba on Monday's and Wednesday's and 1 other session on my own or with Masters. Getting faster in the water is my goal for this year and know I will need to bump up my pool times to do so.

3 strength/Metabolic training workouts a week is also on the schedule. Monday, Wednesday & Friday along with some time for Yoga.

I am still out biking but not as much as over the summer. I am down to 2-3 bike sessions a week and the volume is a lot less too. I try to commute and take the long way or ride to training appointments but sometimes that doesnt always work out with my schedule.

Now is a good time to sit down and look at what you have going on and what you can fit in where...

Here is a cool video I found on YouTube... There is always good stuff on there.

Keep moving

Paul

http://www.youtube.com/watch?v=W_2eU1ykV3k&feature=topvideos_sports

Get Motivated

(Me at the end of "Menocross" started 60th place, finished 1st. Not bad for a second time racing this sport. There was no drinking and dancing at the finish line).

What are you doing this fall to spice things up... I am not talking about candles and satin sheets. I mean with your workout routine.

Now is a great transitional time to try something new, set some goals, and step out of that box.

I have decided to try cyclocross racing and it has been awesome. Lots of suffering on the bike in a zone that you aren't normally used to and a lot of fun to boot!

I have decided to set some goals for next year as I am not going long for Triathlon. I know I can finish an Ironman. I have four under my belt and I know where my weaknesses are.

The goal next year is to go shorter and faster. What are my specific goals?

5k under 20 min

10k under 40 min

13.1 miles (half marathon) under 1:30

How will I get there? I will be doing some lactate testing on my bike and run to see what optimal zones I need to train in. Finding you proper zones is critical to training otherwise you could be doing too much and not getting a lot out of it. Once these are determined you can start planning your program (Base, Build, and recovery cycles). I will still be doing triathlon so the workouts will be very speed specific and always keeping in mind that I will have another session tomorrow and not to burn myself out.

I have been training long for 3 years now. When you are doing long distance and putting in high mileage its harder to do the speed work. Sometimes when you have the time and you do the body says "what the hell are you doing to me?" If you train faster to begin with and get the body used to it it wont be such a shock come race day. The goal is to not train slow because you will race slow.

Now I am just having fun with training and doing a bit of everything... Its nice to be free from a strict schedule (which actually wasn't very strict).

What are your goals?

Happy training

Paul