And we're back! The last few weeks have been really great, and even though winter won't quite let go, trail running is in full swing. I didn't keep track of my training over the last few weeks, but training has been going well. Tara and I attempted a double crossing of the Grand Canyon, and although we had a great run, we fell well short of our goal. We made 23 miles of the planned 48. We started at a very cautious pace and by the time we made it to Phantom Ranch we were behind schedule. After heading past Phantom Ranch, we decided to turn back. On the way back to the South Rim we made our plans to return at the end of May. The Grand Canyon is absolutely enormous. The size of the canyon made our decision for us. I learned to never underestimate a route, and it was humbling to say the least. The experience really got us fired up and has revamped my training and my whole approach to trail running. I am still very excited about Leadville, but my focus has shifted from organized events to long, self supported adventures. Onward! Picture time.
Sunday, May 8, 2011
Sunday, April 10, 2011
APRIL 4th - 10th
Monday
Rest
Tuesday
Back squats, 3 X 5 @225
Bench press, 5 X 10 @95 (shoulder improvement!)
Press, 50 reps broken up any way @75 (more improvement)
Strict pull ups/ chin ups, 35 reps broken up any way (I am very happy about this)
10 minutes core work
Wednesday
8 X 400 meter run, on the 4 minutes
Then: Deadlift ladder
10 @225
9 @235
8 @245
7 @255
6 @265
5 @275
4 @285
3 @295
2 @305
1 @315
Thursday
1 hour of grappling
1 hour of sparring/ pad work
Friday
Mobility
Saturday
26.2 mile row (3:39)
The heavy snow drove us into the gym. Not at all as fun as running.
Sunday
Rest. Sore in odd places and very tired.
Rest
Tuesday
Back squats, 3 X 5 @225
Bench press, 5 X 10 @95 (shoulder improvement!)
Press, 50 reps broken up any way @75 (more improvement)
Strict pull ups/ chin ups, 35 reps broken up any way (I am very happy about this)
10 minutes core work
Wednesday
8 X 400 meter run, on the 4 minutes
Then: Deadlift ladder
10 @225
9 @235
8 @245
7 @255
6 @265
5 @275
4 @285
3 @295
2 @305
1 @315
Thursday
1 hour of grappling
1 hour of sparring/ pad work
Friday
Mobility
Saturday
26.2 mile row (3:39)
The heavy snow drove us into the gym. Not at all as fun as running.
Sunday
Rest. Sore in odd places and very tired.
Wednesday, April 6, 2011
MARCH 28th - APRIL 3rd
Monday
Mobility
Tuesday
Back squat 3 X 5 @225
5 sets of 10
Pull ups @blue band (shoulder is improving)
Bench press @95lbs
10 minutes of core work
Wednesday
8 x 400 meter run, on the 4 minutes
30 minutes heavy bag work
Thursday
20 minutes heavy bag work
30 minutes handstand and tumbling work
Friday
Rest
Saturday
2 hour run/hike @vacation pace
Sunday
2 hour run/hike @vacation pace
My shoulder is showing massive improvement! Overall things are going well and I'm feeling faster and more confident. I had a nice, relaxing weekend in Moab with Tara and my batteries are recharged. Good things are on the horizon. On top of that, I got this amazing email from a client that really helped get me in an even more positive mindset.
Jason:
Just wanted to touch base with you. My racing season is in full
swing...I've won a local race and gotten into the top 10 and the
podium at big national races. we had 2 70 mile races this past
weekend (i took 7th in one of them), a lot of the girls were
complaining about back trouble and I was not one of those girls. My
hill climbing has massively improved and even better, I still have my
sprinting power at the end of these long stages!!!! I am vowing to try
to do some sort of core maintenance because I don't want to lose
everything.
But I just want to sincerely THANK YOU so much for your time and
attention to customizing a program to work for my specific goals and
to accommodate all my injuries and not interfere with my bike
training!!!
Tiffany Pezzulo
Mobility
Tuesday
Back squat 3 X 5 @225
5 sets of 10
Pull ups @blue band (shoulder is improving)
Bench press @95lbs
10 minutes of core work
Wednesday
8 x 400 meter run, on the 4 minutes
30 minutes heavy bag work
Thursday
20 minutes heavy bag work
30 minutes handstand and tumbling work
Friday
Rest
Saturday
2 hour run/hike @vacation pace
Sunday
2 hour run/hike @vacation pace
My shoulder is showing massive improvement! Overall things are going well and I'm feeling faster and more confident. I had a nice, relaxing weekend in Moab with Tara and my batteries are recharged. Good things are on the horizon. On top of that, I got this amazing email from a client that really helped get me in an even more positive mindset.
Jason:
Just wanted to touch base with you. My racing season is in full
swing...I've won a local race and gotten into the top 10 and the
podium at big national races. we had 2 70 mile races this past
weekend (i took 7th in one of them), a lot of the girls were
complaining about back trouble and I was not one of those girls. My
hill climbing has massively improved and even better, I still have my
sprinting power at the end of these long stages!!!! I am vowing to try
to do some sort of core maintenance because I don't want to lose
everything.
But I just want to sincerely THANK YOU so much for your time and
attention to customizing a program to work for my specific goals and
to accommodate all my injuries and not interfere with my bike
training!!!
Tiffany Pezzulo
This is the reason why I love to train people. Seeing tangible results from what I put my heart into reinvigorates me.
Sunday, March 27, 2011
MARCH 21st - 27th
Monday
2 hour trail run @80% effort
Tuesday
5 rounds
3 back squats @225lbs
10 bench press @65lbs (shoulder rehab)
10 pull ups @blue bands (shoulder rehab)
Wednesday
16 x 200 meter run, one every 2 minutes
Then
30 minutes heavy bag work
Thursday
Power clean + front squat / sledgehammer strikes ladder
10 @100lbs
9 @110
8 @120
7 @130
6 @140
5 @150
4 @160
3 @170
2 @180
1 @190
Between power clean + front squats, double the reps for each side on sledgehammer strikes.
Friday
1 hour of mobility work
Saturday
1 hour trail run @70% effort
Sunday
2 hour road run @90% effort
2 hour trail run @80% effort
Tuesday
5 rounds
3 back squats @225lbs
10 bench press @65lbs (shoulder rehab)
10 pull ups @blue bands (shoulder rehab)
Wednesday
16 x 200 meter run, one every 2 minutes
Then
30 minutes heavy bag work
Thursday
Power clean + front squat / sledgehammer strikes ladder
10 @100lbs
9 @110
8 @120
7 @130
6 @140
5 @150
4 @160
3 @170
2 @180
1 @190
Between power clean + front squats, double the reps for each side on sledgehammer strikes.
Friday
1 hour of mobility work
Saturday
1 hour trail run @70% effort
Sunday
2 hour road run @90% effort
Monday, March 21, 2011
MARCH 14th - 20th
Monday
Mobility
Tuesday
Back squats @255lbs
3,3,3,2,1,1,1,1 reps
Jumping squats @135lbs
3 sets of 5
Wednesday
16 x 200 meter run. On the 2 minutes
Thursday
Mobility
Friday
Power clean + front squat ladder
10 @95lbs
9 @105
8 @115
7 @125
6 @135
5 @145
4 @155
3 @165
2 @175
1 @185
Saturday and Sunday
Try to get standby flight to Atlanta. Fail.
Mobility
Tuesday
Back squats @255lbs
3,3,3,2,1,1,1,1 reps
Jumping squats @135lbs
3 sets of 5
Wednesday
16 x 200 meter run. On the 2 minutes
Thursday
Mobility
Friday
Power clean + front squat ladder
10 @95lbs
9 @105
8 @115
7 @125
6 @135
5 @145
4 @155
3 @165
2 @175
1 @185
Saturday and Sunday
Try to get standby flight to Atlanta. Fail.
Sunday, March 13, 2011
MARCH 7th - 13th
Monday
50 minute trail run @70% effort
Tuesday
Back squats
3,3,3,2,2,1,1 reps @250lbs
Jumping squats
3 sets of 5 @135lbs
Strict press @25lb dumbbells
Pull ups @blue band
3 sets of 10 reps each
Reverse hyper
GHD sit ups
3 sets of 10 each
Wednesday
6 X 400m sprint
6 X 100m sprint
Thursday
1) 4 rounds
200 ft sled push @155lbs
200m run
All with 20lb vest
2 minute rest between rounds
2) 5 minute rest
3) 4 rounds
10 deadlifts @bodyweight (190lbs)
10 box jumps @24"
1 minute rest
4) 3 minute rest
5) 5 minute cumulative ring plank
Friday
Mobility work
Saturday
1 hour 5 minute trail run @80% effort
Sunday
3 hour 30 minute trail run @80% effort
50 minute trail run @70% effort
Tuesday
Back squats
3,3,3,2,2,1,1 reps @250lbs
Jumping squats
3 sets of 5 @135lbs
Strict press @25lb dumbbells
Pull ups @blue band
3 sets of 10 reps each
Reverse hyper
GHD sit ups
3 sets of 10 each
Wednesday
6 X 400m sprint
6 X 100m sprint
Thursday
1) 4 rounds
200 ft sled push @155lbs
200m run
All with 20lb vest
2 minute rest between rounds
2) 5 minute rest
3) 4 rounds
10 deadlifts @bodyweight (190lbs)
10 box jumps @24"
1 minute rest
4) 3 minute rest
5) 5 minute cumulative ring plank
Friday
Mobility work
Saturday
1 hour 5 minute trail run @80% effort
Sunday
3 hour 30 minute trail run @80% effort
I love hills.
Sunday, March 6, 2011
FEBRUARY 28th - MARCH 6th
Monday
Mobility/ Rest
Tuesday
Back squat, 4 sets of 3 @245lbs
5 sets of 5
Shoulder press @50lbs (rehab)
Pull ups @green band (rehab)
Wednesday
33 minute run @90% effort
Thursday
1) 4 rounds
12 russian KB swings @70lbs
2 minutes of jump rope
1 minute rest
2) 3 minute rest
3) 4 rounds
12 lunges @115lbs
2 minutes of step ups @18"
1 minute rest
4) 3 minute rest
5) 5 minutes cumulative in plank on rings
Friday
Rest/ Mobility
Saturday
Goofed off
Sunday
Goofed off
This was a lazy week, and I'm okay with that. Back at it on Monday.
Mobility/ Rest
Tuesday
Back squat, 4 sets of 3 @245lbs
5 sets of 5
Shoulder press @50lbs (rehab)
Pull ups @green band (rehab)
Wednesday
33 minute run @90% effort
Thursday
1) 4 rounds
12 russian KB swings @70lbs
2 minutes of jump rope
1 minute rest
2) 3 minute rest
3) 4 rounds
12 lunges @115lbs
2 minutes of step ups @18"
1 minute rest
4) 3 minute rest
5) 5 minutes cumulative in plank on rings
Friday
Rest/ Mobility
Saturday
Goofed off
Sunday
Goofed off
This was a lazy week, and I'm okay with that. Back at it on Monday.
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