JUNE 20th - 26th

Monday
Rest
Tuesday
10 - 1 ladder
Squat cleans @155lbs
Press @95lbs
Then
100 strict pull ups/chin ups
100 GHD sit ups
Wednesday
Big Beacon hill climb
2 miles. 2000ft of elevation gain. 90 degrees with no shade.
(52 minutes to the top, slow, but it was hot.)
Thursday
5 rounds
2 x 75ft sled push @200lbs
10 bench press @155lbs
Friday
Rest
Saturday
Rest
Sunday
Mount Olympus (elevation 9026ft)  two times
Round 1 - 3 hours 32 minutes
10 minute rest
Round 2 - 3 hours 9 minutes, personal best by 12 minutes.
Total: 12 miles, 8100ft of elevation gain.

MAY 9TH - JUNE 19TH

Time flies! Life is good, training is progressing smoothly and the battle between winter and summer is still being waged. What a crazy "spring". I guess this is mountain weather and it is worth it. Let's see if I can piece together the training done over the last month.
Monday May 9th
10 X 1 deadlift @80% (320#)
6 rounds of 40yd sled push @211#, alternating high/low handles. 1 minute rest between rounds
100 strict pull ups
Tuesday May 10th
11 X 200m sprints, on the 2 minutes
Wednesday May 11th???
Thursday May 12th???
Friday May 13th
Rest
Saturday May 14th
Mt. Olympus
3 hours 21 minutes
Sunday May 15th???
Monday May 16th???
Tuesday May 17th???
Wednesday May 18th
2 hour trail run
Thursday May 19th
Back squat 3 X 3 @185#
5 X 4-1 ladder
Strict pull ups/chin ups
DB shoulder press @45#
Friday May 20th???
Saturday May 21st
3 hour trail run
Sunday May 22nd
2 hour trail run
Monday May 23rd
Tuesday May 24th
10-1 ladder
Strict pull ups
Shoulder press @95#
3 rounds
30 second right leg hop
30 second left leg hop
30 second left side plank
30 second right side plank
30 second plank
30 cauldrons @25#
30 halos @25#
10 deadlifts @225#
Wednesday May 25th
For time
1000 meter row
1 mile run
1000 meter row
(16:25)
Thursday May 26th???
Friday May 27th???
Saturday May 28th
8 mile trail run in Zion National Park
Sunday May 29th???
Monday May 30th
12 mile run in Red Rock Canyon National Conservation Area
Tuesday May 31st???
Wednesday June 1st???
Thursday June 2nd???
Friday June 3rd???
Saturday June 4th
Paced Sue Lee for 14 miles during the Squaw Peak 50 miler
Sunday June 5th
10 mile trail run
Monday June 6th???
Tuesday June 7th
3 rounds for time
30 split jerks @95#
50 sit ups
(9:25)
50-40-30-20-10 reps for time
lunges
double unders
(7:20)
Wednesday June 8th???
Thursday June 9th
6 mile trail run in Little Cottonwood Canyon
Friday June 10th???
Saturday June 11th
15 mile trail run
Sunday June 12th
15 mile trail run
Monday June 13th
Rest
Tuesday June 14th
Rest
Wednesday June 15th
10-1 ladder
Deadlift @225#
Bench press @155#
3 X 5 pull ups @10#
50 supine pull ups, every break = 10 medicine ball slams
50-40-30-20-10 reps
Sit ups
Sledge hammer strikes
Single leg deadlifts @53#
Thursday June 16th
5 rounds
50 lunges
30 russian twists @25#
500 meter row
(24:58)
Friday June 17th
3 X 4 minute sled push w/1minute rest @155#
5 rounds
5 pull ups @10#
5 dips
3 X 10 shoulder presses @75#
Saturday June 18th
Rest
Sunday June 19th
4 hour 30 minute trail run in the freezing rain

I'm slowly starting to feel confident about Leadville.

3 X 4 minute sled push. One of the worst workouts I can think of.

This is my church.

APRIL 11th - MAY 8

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.

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.

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

This is the reason why I love to train people. Seeing tangible results from what I put my heart into reinvigorates me.

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

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.