Preparation for the Laurel Highlands 70 Mile

The Laurel Highlands 70 Mile is a point to point cross country run on some of the most difficult terrain in Pennsylvania (check out the link). I've attempted this race four times and came up short four times. The fifth time has to be the charm.

It's exactly 13 miles from the State Correctional Institution at Pittsburgh, (my place of employment) to my home. I work midnights, so to force myself to put in the long-run miles, I often run home from work. Then, after a few hours of sleep and a shower, I run back to work, a 26 mile training run. Two days ago I did one of my last such long training runs before the event. Depending on how I feel, with 14 days out, I may attempt another.

I took the day off yesterday, then did a modified version of the crossfit "Totals" workout this morning:

"Totals"
Complete five rounds of 10 of the following:

Back Squat: 185, 245, 245, 245, 245
Shoulder Press: 90, 115, 125, 115, 115
Deadlift: 245

Feeling invigorated after my crossfit workout, I decided to get out for a six mile training run in the afternoon. So far, this is 32 miles for the week.

April 4, 2009

Task: Build base level endurance by pacing 37.5 miles at the Umstead 100 Mile Endurance Run.
Condition: Given a 12.5 mile trail loop to run.
Standard: Complete three laps, 37.5 miles.

Miles: 37.5
Pace: 16:48
Time: 10:30:00
Time in Aerobic Zone: No Data
Time Above Zone: No Data
Time Below Zone: No Data
Average Heartrate: No Data
Average Percentage of maximum heartrate: No Data
Maximum Heartrate: No Data
Maximum Percentage of Maximum: No Data
Calories burned: 5481

6.0 Mile Easy Jog - Day 20 / Perfect Push-ups

Task: Build base level endurance by jogging an easy six miles while maintaining the heartrate above 120 bpm.
Condition: Given a route free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Complete 6.0 miles while maintaining the heartrate between 120 - 135 bpm.

Miles: 6.0
Pace: 10:55
Time: 1:09:09
Time in Aerobic Zone: 0:23:28 minutes (Between 120 - 135 bpm)
Time Above Zone: 42:21 minutes
Time Below Zone: 03:20 minutes
Average Heartrate: 138 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 998

Totals
Miles: 6.0
Push-ups: 228

Perfect Push-up Laps / 6 Mile Easy - Day 19

Task: Build base level endurance by jogging an easy six miles while performing push-ups each lap, maintaining the heartrate above 128 bpm.
Condition: Given a .25 mile track to run, a pair of Perfect Push-up handles, and a Perfect Push-up Counter to count reps
Standard: Complete 24 laps while performing 17 push-ups per lap.

Miles: 6.0
Pace: 12:54
Time: 1:17:28
Time in Aerobic Zone: 0:20:46 minutes (Between 128 - 149 bpm)
Time Above Zone: 53:51 minutes
Time Below Zone: 02:51 minutes
Average Heartrate: 151 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 167 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 998

Totals
Miles: 6.0
Push-ups: 408

Relaxed 6 Mile Easy Jog / Day 18

Task: Build base level endurance by jogging an easy six miles without the constraints of the heartrate monitor.
Condition: Given a safe six mile route to run.
Standard: Complete the route.

Miles: 6.0
Calories burned: 877

Perfect Push-up Laps / 6 Mile Easy - Day 17

29 March 2009
Task: Build muscular strength and endurance by jogging an easy 18 laps of a .33 mile loop, performing 16 Perfect Push-ups per lap.
Condition: Given .33 mile loop on which to run and a pair of Perfect Push-up handles.
Standard: Complete at least 18 laps.

Miles: 6.2
Pace: 13:33
Time: 1:24:04
Calories burned: 997

Perfect Push-ups (16 x 17) + (32 x 2) = 336

Perfect Push-up Laps / 6 Miles Easy - Day 16

Task: Build muscular strength and endurance by jogging an easy 24 laps of a .25 mile track, performing 12 Perfect Push-ups per lap.
Condition: Given .25 mile track on which to run and a pair of Perfect Push-up handles.
Standard: Complete 24 laps.

Miles: 6.0
Pace: 12:04
Time: 1:12:25
Calories burned: 901

Perfect Push-ups (12 x 20) + (14 x 4) = 296

Perfect Push-ups

Task: Build muscular endurance by performing 10 sets of Perfect Push-ups.

Condition: Given suitable area for push-ups and a pair of Perfect Push-up handles.

Standard: Perform 200 push-ups in less than one half hour

Total 200 Perfect Push-ups

8.5 Mile Easy Jog - Day 15

Task: Build muscular endurance by jogging an easy 8.5 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 110 and 140 bpm for at least 1.5 hours.

I accidentally stopped my heartrate monitor after a brief pause for relief, so the statistics for this workout were broken into two parts even though this was one run.

Part 1
Miles: 4.25
Pace: 11:19
Time: 0:48:05
Time in Aerobic Zone: 0:41:53 minutes (Between 110 - 140 bpm)
Time Above Zone: 00:54 minutes
Time Below Zone: 05:18 minutes

Calories burned: 484

Part 2
Miles: 4.5
Pace: 11:06
Time: 0:50:00
Time in Aerobic Zone: 0:34:50 minutes (Between 138 - 149 bpm)
Time Above Zone: 04:02 minutes
Time Below Zone: 11:09 minutes
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 156 bpm
Maximum Percentage of Maximum: 89%
Calories burned: 566

Perfect Push-up Laps / 3 Mile Easy - Day 14

Task: Build muscular strength and endurance by jogging an easy 10 laps of a .33 mile loop, performing 20 Perfect Push-ups per lap.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete 10 laps.

This easy run served to expedite recovery from the 15 mile long run yesterday, while keeping the heartrate elevated between sets of push-ups.

Miles: 3.3
Pace: 12:17
Time: 0:40:34
Calories burned: 495

200 Perfect Push-ups

15 Mile Easy Jog - Day 13

Task: Build muscular endurance by jogging an easy15.0 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 131 and 151 bpm for at least 2.5 hours.

Miles: 15.0
Pace: 11:32
Time: 2:53:05
Time in Aerobic Zone: 2:18:06 minutes (Between 131 - 151 bpm)
Time Above Zone: 10:02 minutes
Time Below Zone: 24:57 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 180 bpm
Maximum Percentage of Maximum: 103%
Calories burned: 1247

32 Perfect Push-ups


First long run of the year. Walked the hills to keep my heartrate from going (staying) above 151 bpm.

7.0 Mile Easy Jog - Day 12

Task: Build muscular endurance by jogging an easy 7.0 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 141 and 161 bpm for at least 60 minutes.

Miles: 7.0
Pace: 11:07
Time: 1:17:53
Time in Aerobic Zone: 0:46:02 minutes (Between 141 - 161 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 31:52 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 160 bpm
Maximum Percentage of Maximum: 91%
Calories burned: 878

10 Mile Easy Jog - Day 11

Task: Build muscular endurance by jogging an easy 10 miles.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete run

Miles: 10
Pace: 10:52
Time: 1:48:40

Calories burned: 1462

30 Perfect Push-ups

8.5 Mile Easy Jog - Day 10/ Military Operations March 13, 14, and 15

Friday, March 13, 2009
Airborne Operations:
4 Jumps
1500' AGL
UH-60

Saturday, March 14, 2009
9 Mile Ruck March
Time: 2:09:52
Pace: 14:25
Time in Aerobic Zone: 1:14:41 minutes (Between 110 - 140 bpm)
Time Above Zone: 18:19 minutes
Time Below Zone: 36:52 minutes
Average Heartrate: 130 bpm
Average Percentage of maximum heartrate: 74%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 1284

Sunday, March 15, 2009
Rest

Monday, March 16, 2009
Task: Build muscular endurance by jogging an easy 8.5 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 8.5
Pace: 10:40
Time: 1:30:45
Time in Aerobic Zone: 1:12:07 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 18:23 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 168 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 1154

3 Mile Easy Jog - Day 8

Task: Build muscular endurance by jogging an easy 8 laps of a .375 mile loop.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 135 and 149 bpm for at least 30 minutes.

Miles: 3.00
Pace: 10:58
Time: 0:32:56
Time in Aerobic Zone: 16:28 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:57 minutes
Time Below Zone: 13:31 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 157 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 348

6.75 Mile Easy Jog - Day 7

Task: Build muscular endurance by jogging an easy 6.75 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 6.75
Pace: 10:36
Time: 1:11:33
Time in Aerobic Zone: 50:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:00 minutes
Time Below Zone: 21:25 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 885

Full Body Attack / Perfect Push-ups

Task: Using the 80# kettlebells, build muscular strength and endurance by performing the 8-count Full Body Attack and 4-count Perfect Push-ups in a top to bottom drill (1-10-1) drill.

Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.

Standard: Perform continuously, allowing only enough time to walk to the next apparatus before beginning the next set.

• 1 8-count FBA 10 4-count Perfect Push-ups
• 2 FBA 9 Push-ups
• 3 FBA 8 Push-ups
• 4 FBA 7 Push-ups
  
• 5 FBA 6 Push-ups
• 6 FBA 5 Push-ups
• 7 FBA 4 Push-ups
  
• 8 FBA 3 Push-ups
• 9 FBA 2 Push-ups
• 10 FBA 1 Push-up

Time: 20:00

Totals

• 110 Perfect Push-ups
• 55 Alternating Bent Over Rows

6.75 Mile Easy Jog - Day 6

Task: Build muscular endurance by jogging an easy 6.75 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate above 139 bpm for at least 60 minutes.

Miles: 6.75
Pace: 11:19
Time: 1:16:24
Time in Aerobic Zone: 45:24 minutes (Between 139 - 149 bpm)
Time Above Zone: 13:34 minutes
Time Below Zone: 17:26 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 158 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 881

Top to Bottom Cleans and Squat Presses

Task: Build muscular strength and endurance by performing Cleans and Squat Presses in a top to Bottom drill (1-10-1) drill.

Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by rest in sufficiently to all the heartrate to return to 100 bpm before begining the next set.

• 1 Clean 10 Squat Presses
• 2 Cleans 9 Squat Presses
• 3 Cleans 8 Squat Presses
• 4 Cleans 7 Squat Presses
• 5 Cleans 6 Squat Presses
• 6 Cleans 5 Squat Presses
• 7 Cleans 4 Squat Presses
• 8 Cleans 3 Squat Presses
• 9 Cleans 2 Squat Presses
• 10 Cleans 1 Squat Press

• 2 x 25yds Overhead Press Walk

Time: 1:06:35
Average Heartrate: 133 bpm
Average Percentage of maximum heartrate: 76%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 686

Totals

• 110 Cleans
  
• 110 Squat Presses

3 Mile Easy Jog - Day 5

Task: Build muscular endurance by jogging 12 laps of a .25 mile loop.

Condition: Given suitable .25 mile loop for jogging laps and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate above 137 bpm for at least 30 minutes.

Miles: 3.00
Pace: 16:54
Time: 0:32:25
Time in Aerobic Zone: 27:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:04 minutes
Time Below Zone: 03:13 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 368

3 Mile Jog/Kettlebell Quarters Day 4

Task: After a brief warm-up, build muscular strength and endurance by jogging 12 laps of a .25 mile loop, while performing sets of the Money-Maker drill at the end of each lap for three laps using the 62# kettlebells. At the end of the fourth lap, perform 30 Perfect Push-ups. Then repeat the drill.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .25 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.00
Pace: 16:54
Time: 0:50:43
Time in Aerobic Zone: 37:41 minutes (Between 145 - 165 bpm)
Time Above Zone: 06:30 minutes
Time Below Zone: 06:32 minutes
Average Heartrate: 154 bpm
Average Percentage of maximum heartrate: 88%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 673

Totals

• Two-Arm Single Kettlebell Basic Swing/Perfect Push-ups 1 to 10 to 1 = 110 each
  
• 45 Money-Makers w/Squat
• 90 Push-ups

• 200 total Push-ups
  

Perfect Push-up/Kettlebell Circuit

Task: Using the 62# kettlebells and Perfect Push-up handles, maintain muscular strength and endurance by performing 15 rounds Perfect Push-ups and the following kettlebell drills:

• 12 Perfect Push-ups - 6 Clean & Squat Press
• 12 Perfect Push-ups - 6 Clean & Squat
• 12 Perfect Push-ups - 6 Press & Squat
  

Condition: Given suitable space for execution of the drill, gloves to protect the hands and sufficient fluid replacement to maintain intensity.

Standard: Complete 15 rounds.

Time: 0:50:00

Totals

• Push-ups 180
• Clean & Squat Press 30
• Press & Squat 30
• Clean & Squat 30
  

3 Mile Easy Jog/Kettlebell Circuit - Day 3

Task: Build muscular strength and endurance by jogging 7 laps of a .45 mile loop while performing ascending sets (reps 11, 12, 13, 14, 15, 16, 17) of the Full Body Attack drill at the end of each loop, using a pair of 62# kettlebells.

Condition: Given suitable area free to perform kettlebell reps as well as clothing to protect against the elements, a .45 mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 145 bpm for at least 50 minutes.

Miles: 3.15
Pace: 18:40
Time: 0:58:51
Time in Aerobic Zone: 48:06 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:46 minutes
Time Below Zone: 07:57 minutes
Average Heartrate: 153 bpm
Average Percentage of maximum heartrate: 87%
Maximum Heartrate: 169 bpm
Maximum Percentage of Maximum: 97%
Calories burned: 774

Totals

• 98 Alternating Bent-Over Rows(each arm)
• 98 Push-ups

3 Mile Easy Jog - Day 2

Task: Build muscular endurance by jogging 8 laps of a .375 mile loop.

Condition: Given suitable .375 mile loop free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Miles: 3.00
Pace: 11:49
Time: 0:35:27
Time in Aerobic Zone: 29:43 minutes (Between 132 - 149 bpm)
Time Above Zone: 00:52 minutes
Time Below Zone: 04:52 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 379

PM Kettlebell Workout
Task: Using kettlebells, develop muscular strength and endurance by performing the following exercises:

• Clean & Squat
• Squat Press
• Clean & Squat Press
  

Condition: Given suitable area to perform the drills, a pair of kettlebells light enough to do at least eight repetitions, and a pair of gloves to protect the hands.

Standard: Using the 62# kettlebells, perform at least four sets of eight repetitions.

Totals

• Clean & Squat (8 x 4)
• Squat Press (8 x 4)
• Clean & Squat Press (6 x 5)

3 Mile Easy Jog - Day 1

Task: Build muscular endurance by jogging 8 laps of a .375 mile loop.

Condition: Given suitable .375 mile loop free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Miles: 3.00
Pace: 10:34
Time: 0:31:41
Time in Aerobic Zone: 05:12 minutes (Between 132 - 149 bpm)
Time Above Zone: 26:09 minutes
Time Below Zone: 00:20 minutes
Average Heartrate: 156 bpm
Average Percentage of maximum heartrate: 89%
Maximum Heartrate: 171 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 432

Kettlebell 10 by Heartrate

Task: Using the 62# kettlebells, maintain muscular strength and endurance by performing 10 repetitions of the following exercises:

• 4-count Floor Press
• Clean
• Jerk Press
• Clean & Jerk Press
• 4-count Leg-Lifts
• Double Snatch
• Front Squat
• Clean & Squat Press
• Full Body Attack w/Mountain Climber Push-ups
• 4-count Flutter Kicks
  

Condition: Given suitable space for execution of the drill, gloves to protect the hands, a weight belt to support the lower back, a heartrate monitor to objectify intensity, and sufficient fluid replacement to maintain intensity.

Standard: Maintain heartrate above 140 bpm for at least 20 minutes.

For the second time in a month I'm in the grip of a nasty cold. Stuffy nose, headache, coughing, sneezing... I would normally do three to five rounds of the above exercises, but I wanted to do just enough to maintain a basic level of muscular strength and endurance. I think I'll stick with this workout for a while but just increase my rounds through the circuit.

Time: 0:24:31
Time in Aerobic Zone: 11:19 minutes (Between 140 - 160 bpm)
Time Above Zone: 01:28 minutes
Time Below Zone: 11:44 minutes
Average Heartrate: 138 bpm
Average Percentage of maximum heartrate: 79%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 269

Totals

• Push-ups 10/Floor Press 20
• Leg-Lifts 20
• Flutter Kicks 20
  

Clean & Squat Press

Task: Using the 62# kettlebells, perform the Clean and Squat Press (partnered) for 100 reps.

Condition: Given suitable space for execution of the drill and sufficient fluid replacement to maintain intensity.

Standard: Perform 100 repetitions by any means.

I'm feeling a slight cold coming on, but I convinced my 13 year-old son to workout with me. So, I performed sets of five repetitions and rested while he did a set of five using a lighter set. We stopped a 10 sets and 50 repetitions. Now it's time to get some rest.

Clean and Squat Press - 5 x 10

Alternating Full Body Attack with Mountain Climber Push-ups

Task: Using the 80# kettlebells, perform the Full Body Attack drill with a Mountain Climber Push-up each rep for 100 reps.

Condition: Given suitable space for execution of the drill and sufficient fluid replacement to maintain intensity.

Standard: Perform 100 repetitions by any means.

The Full Body Attack drill is one that I learned from one of Mike Mahler's kettlebell training DVDs. To further engage the muscles, I added a few modifications which include a Mountain Climber Push-up after every repetition of an alternating Bent-Over Row, giving the exercise eight movement counts per repetition.

Full Body Attack w/Mountain Climber Push-ups - 10 x 10

Kettlebell Cardio by Heartrate

Task: Perform a brief warm-up with the 62# kettlbells by performing 12 Presses and 12 Cleans, then build muscular strength and endurance by using the 62# kettlebells to perform Clean & Squat Press for 100 reps.

Condition: Given suitable space for execution of the drill, a heartrate monitor to measure intensity, gloves to protect hands, a weightbelt to protect the lower back, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes or the duration of the drill, whichever comes first.

Time: 0:46:46
Time in Aerobic Zone: 27:51 minutes (Between 140 - 160 bpm)
Time Above Zone: 09:16 minutes
Time Below Zone: 10:39 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 606

• Cleans 12
• Presses 12
  
• Clean & Squat Press were done 4 reps x 25 sets
  

Easy Jog - Day 3

Task: Build muscular strength and endurance by jogging 6 laps of a 1/2 mile loop while using the 62# kettlebells to perform Bent-Over Rows and Mountain Climber Push-ups in a "Top-to-Bottom" drill as follows:

12 Bent-Over-Rows (BOR) 02 Mountain Climber Push-ups (MCP) lap 1
10 BOR 04 MCP lap 2
08 BOR 06 MCP lap 3
06 BOR 08 MCP lap 4
04 BOR 10 MCP lap 5
02 BOR 12 MCP lap 6

Condition: Given suitable area free of ice and snow to perform kettlebell reps as well as clothing to protect against the elements, a half mile loop for jogging laps, a heartrate monitor to measure intensity, a pair of 62# kettlebells, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 40 minutes or the duration of the top to bottom drill.

Miles: 3.00
Pace: 14:10
Time: 0:42:30
Time in Aerobic Zone: 11:28 minutes (Between 132 - 149 bpm)
Time Above Zone: 28:42 minutes
Time Below Zone: 02:20 minutes
Average Heartrate: 152 bpm
Average Percentage of maximum heartrate: 87%
Maximum Heartrate: 170 bpm
Maximum Percentage of Maximum: 97%
Calories burned: 550

Afterward, using the 62# kettlebells, I performed 2 x 30 yds of Overhead Lockout Walking and 30 yds of the Racked Carry

The Overhead Lockout Walk is performed by pressing the kettlebells to the lockout position and then walking forward while maintaining the weights overhead and elbows locked. At 30 yds, lower the weights to the racked position and return to the starting point. These are excellent exercises to work the core and develop the stabilizing muscles throughout the entire body.

42 BOR
42 MCP

Kettlebell Cardio by Heartrate

Task: Build muscular strength and endurance by using the 62# kettlebells to perform Clean & Squat Press.

Condition: Given suitable space for execution of the drill, a heartrate monitor to measure intensity, gloves to protect hands, a weightbelt to protect the lower back, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 30 minutes.

Time: 0:46:40
Time in Aerobic Zone: 36:54 minutes (Between 140 - 160 bpm)
Time Above Zone: 00:00 minutes
Time Below Zone: 09:46 minutes
Average Heartrate: 147 bpm
Average Percentage of maximum heartrate: 84%
Maximum Heartrate: 160 bpm
Maximum Percentage of Maximum: 91%
Calories burned: 573

• Clean & Squat Press were done 5 x 5, then 3 x 20
  
• Using the 53# kettlebells, I also performed double snatches for 10 reps x 3

85 Clean & Squat Press
30 Double Snatch

Two Mile Easy Jog - Day 2

Task: Begin base building by jogging a minimum of 2 miles:

Condition: Given suitable area free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 20 minutes.

Miles: 2.25
Time: 0:24:45
Pace: 11:00

Time in Aerobic Zone: 13:11 minutes (Between 132 - 149 bpm)
Time Above Zone: 09:18 minutes
Time Below Zone: 02:16 minutes
Average Heartrate: 145 bpm
Average Percentage of maximum heartrate: 83%
Maximum Heartrate: 161 bpm
Maximum Percentage of Maximum: 92%
Calories burned: 294

Two Mile Easy Jog - Day 1

First day out to begin training for the upcoming ultra-maraton and adventure races. I only jogged 2 miles but everything was sore, my feet, my lower back, my legs... The only part of me that felt good was my breathing. I'm attributing my sluggishness to yesterday's workout.

Task: Begin base building by jogging a minimum of 2 miles:

Condition: Given suitable area free of ice and snow as well as clothing to protect against the elements, a heartrate monitor to measure intensity, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm for at least 20 minutes.

Time: 0:26:48
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Calories burned: 303

100 Rep Drill x 3

Task: After warming up with 100 Leg-Lifts, build muscular strength and endurance, using the 62# kettlebells to perform the one hundred reps of the following exercises:

• Full Body Attack
• Floor Press
  

Condition: Given suitable space for individual execution of the drills, a heartrate monitor to measure intensity, gloves to protect hands, a weightbelt to protect the lower back, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 140 bpm or rest the number of completed repetitions (minus 100) for at least 30 minutes. Complete the 100 reps before moving on to the next exercise.

Time: 0:35:48
Time in Aerobic Zone: 11:55 minutes (Between 140 - 160 bpm)
Time Above Zone: 08:51 minutes
Time Below Zone: 15:02 minutes
Average Heartrate: 145 bpm
Average Percentage of maximum heartrate: 83%
Maximum Heartrate: 173 bpm
Maximum Percentage of Maximum: 99%
Calories burned: 431

Top to Bottom x 3

Task: Using the 53# or 62# kettlebells, perform the following routines to build both muscular strength and endurance.

Condition: Given suitable space for individual execution of the routine, a heartrate monitor to measure intensity, gloves to protect hands, a weightbelt to protect the lower back, and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by keeping the heartrate above 137 bpm for at least 45 minutes.

01 Perfect Push-ups w/Mountain Climber 10 Double Snatch w/53#
02 Perfect Push-ups w/Mountain Climber 09 Double Snatch
03 Perfect Push-ups w/Mountain Climber 08 Double Snatch
04 Perfect Push-ups w/Mountain Climber 07 Double Snatch
05 Perfect Push-ups w/Mountain Climber 06 Double Snatch
06 Perfect Push-ups w/Mountain Climber 05 Double Snatch
07 Perfect Push-ups w/Mountain Climber 04 Double Snatch
08 Perfect Push-ups w/Mountain Climber 03 Double Snatch
09 Perfect Push-ups w/Mountain Climber 02 Double Snatch
10 Perfect Push-ups w/Mountain Climber 01 Double Snatch

01 Clean 10 Squat Press w/62#
02 Clean 09 Squat Press
03 Clean 08 Squat Press
04 Clean 07 Squat Press
05 Clean 06 Squat Press
06 Clean 05 Squat Press
07 Clean 04 Squat Press
08 Clean 03 Squat Press
09 Clean 02 Squat Press
10 Clean 01 Squat Press

01 four-count Leg-Lifts 10 Floor Press w/62#
02 four-count Leg-Lifts 09 Floor Press
03 four-count Leg-Lifts 08 Floor Press
04 four-count Leg-Lifts 07 Floor Press
05 four-count Leg-Lifts 06 Floor Press
06 four-count Leg-Lifts 05 Floor Press
07 four-count Leg-Lifts 04 Floor Press
08 four-count Leg-Lifts 03 Floor Press
09 four-count Leg Lifts 02 Floor Press
10 four-count Leg Lifts 01 Floor Press

Time: 1:10:57
Time in Aerobic Zone: 38:40 minutes (Between 132 - 149 bpm)
Time Above Zone: 27:01 minutes
Time Below Zone: 05:16 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 176 bpm
Maximum Percentage of Maximum: 101%
Calories burned: 880

55 Mountain Climber Push-ups (MCP)
55 Double Snatch
55 Clean
55 Squat Press
55 Floor Press
110 Leg Lifts

Kettlebell 30s by Heartrate

Using a pair of 62# kettlebells, perform 30 repetitions of the following exercises, while maintaining the heartrate above 140 bpm.

Leg-Lifts
Perfect Push-ups

• Swings
• Bent-Over Rows
• Upright Rows
• Cleans
• Presses
• Clean & Press

This was the first workout after having to take a few days off. Suffering symptoms of a cold or flu, I knew that I needed to prepare for a few days of tough training with the Unit. Friday, February 6th consisted of airborne ops, three jumps from a UH-60 at 1500 feet AGL. The following day we rucked six miles with a 30 pound load through 12 to 18 inches of snow and slush.

My intention today was to continue the routine with Snatches, Squats, Clean & Squat Press, and Floor Presses, but I at about 50 minutes in, I began to crash. I'll pick-up with these movements next session.

Time: 51:02
Time in Aerobic Zone: 19:00 minutes (Between 137 - 149 bpm)
Time Above Zone: 19:00 minutes
Time Below Zone: 12:00 minutes
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 170 bpm
Maximum Percentage of Maximum: 97%
Calories burned: 588

Kettlebell Aternating Dime

Using a pair of 62# kettlebells, perform one set of 10 reps of the following:

• Alternating Bent-Over Row
• Alternating Clean
• Alternating Press
• Alternating Clean & Press
• Alternating Snatch

As Mike Mahler points out in his DVD series on kettlebell training for strength and conditioning, the alternating or "see-saw" variation of these exercises really works the core muscles. It's amazing how little it takes to experience that total body fatigue.

Kettlebell Cardio Complex

With a single 62# kettlebell, perform three rounds of the following exercises, while maintaining the heartrate above 137 bpm:

Both right and left sides

• Basic Swing
• High Pull
• Clean
• Jerk Press
• Snatch
• Choke Squat
• Clean, Choke Squat, Press, Snatch

5 reps first round
6 reps second round
7 reps third round

During this workout I performed each exercise on the right side and then the left to complete one round.

Time: 54:02, calories burned 700

Compound Attack by Heartrate

Warm up and cool down with a set of 100 Leg-Lifts, then using the 80# kettlebells, perform the following exercises with an ascending repetition scheme, while keeping the heartrate above 137 bpm:

• Floor Press 3, 4, 5, 4, 5, 6
  
• Clean 3, 4, 5, 4, 5, 6
  
• Press 3, 4, 5, 4, 5, 6
• Clean & Press 3
  
• Clean & Press (switched to the 62# kettlebell) 3, 4, 5, 4, 5, 6
• Squat 3, 4, 5, 4, 5, 6
• Clean & Squat 3, 4, 5, 4, 5, 6
• Press & Squat 3, 4, 5, 4, 5, 6
  
• Clean & Squat Press 3, 4, 5, 4, 5, 6

Time: 54:02, calories burned 550

Core Offensive

Using a pair if 53# kettlebells, one 80# bell, and one 62# bell, perform the following exercises in the following scheme:

150 Leg-Lifts

10 Renegade Rows
10 Double Windmills
10 Deadlift/Upright Rows
09 Renegade Rows
03 Double Windmills
08 Deadlift/Upright Rows
04 Renegade Rows
07 Double Windmills
05 Deadlift/Upright Rows
06 Renegade Rows
06 Double Windmills
05 Deadlift/Upright Rows
07 Renegade Rows
04 Double Windmills
08 Deadlift/Upright Rows
03 Renegade Rows
09 Double Windmills
02 Deadlift/Upright Rows
10 Renegade Rows
10 Double Windmills
10 Deadlift/Upright Rows

This PT session was a variation of the January 25th workout, with a third exercise included. Time: 45:00

*Renegade Rows were done with the pair of 53# kettlebells.
*Double Windmills were performed with one 80# and one 62# kettlebell.
*Deadlift/Upright Rows were performed with one 80# kettlebell and a four-count movement.

Compound Attack

Using a pair of 62# kettlebells, perform 20 repetitions of the following exercises:

• Floor Press
• Clean
• Press
• Clean & Press
• Squat
• Squat Clean
• Squat Press

To complete this PT session, I reached the required 20 repetitions in the following manner:

• Floor Press 20
• Clean 10 x 2
• Press 10 x 2
• Clean & Press 10 x 2
• Squat 10 x 2
• Clean & Squat 7 x 3
  
• Squat Press 7 x 3

Cleans, Presses, and Clean & Squat Press

Using a pair of 53# kettlebells, perform two-arm Cleans and Presses in the following manner:

01 Clean 10 Presses
02 Cleans 9 Presses
03 Cleans 8 Presses
04 Cleans 7 Presses
05 Cleans 6 Presses
06 Cleans 5 Presses
07 Cleans 4 Presses
08 Cleans 3 Presses
09 Cleans 2 Presses
10 Cleans 1 Press

Having a few minutes left before I had to prepare for work, I decided to use a pair of the 62# k-bells and knock out a set of 10 Clean & Press Squats. This is an extremely demanding exercise, involving Cleans, Presses, and Squats, essentially every muscle in the body.

The first set did not go very well. I was feeling it and quit at rep number seven, so after a brief rest, I hoisted them up and began once again. My form became a little sloppy at rep number eight, so I had to concentrate my every movement. After arriving at 10 reps, I felt good about the workout that I had put together in the short amount of time that I had. Now it's time to get ready for work.

Snatches and Renegade Rows

Using a pair of 53# Kettlebells, perform the two-arm Snatch and the Renegade Row for the following repetitions:

10, 11, 12, 13, 14, 15

Kettlebell Cardio by Heartrate

With the 62# and 80# kettlebells, maintain heartrate above 125 bpm using the following routine:

• Leg-Lifts 100

• Single kettlebell One-Arm & Two-Arm Swing (10, 10, 10) x3)
  
• Single kettlebell One-Arm High-Pull (10 x 3)
  
• Single kettlebell Two-Arm Deadlift/High-Pull (10 x 3)
  
• Single kettlebell Snatch (10)
  
• Double kettlebell Jerk Press (10 x 3)
  
• Man-Makers (5 x 3, 6 x 3, 7)
  
• Single kettlebell Two-Arm Swing (50)

Time: 51:27

Kettlebell Cardio by Heartrate

With the 62# kettlebells, perform the following kettlebell exercises, keeping the heartrate above 125 bpm:

• Double Windmills (5 x 10 each side)
  
• Front Squats (5 x 7)
• Basic Swing (2 x 25)

• Leg-Lifts 100 (no weight)
  

Time: 45:00, calories burned 489

Kettlebell Cardio by Heartrate

Maintain the heartrate above 125bpm while performing the following kettlebell exercises:

• Floor Press 3 x 10
• Alternating Bent Over Rows 3 x 10
• Clean & Press 4 x 5
• Clean 4 x 10
• Press 2 x 10
• Basic Swing 2 x 25

I took it easy for the past two days, nursing a couple of budding injuries. I'm feeling chronic pain in my right hip/groin area where the femur fits into the pelvis, near the rectum. I usually feel this pain when I increase my running mileage too quickly. I use it as a sign that I should back off. Rest and Motrin usually do the trick; however, this time it's proving to be a bit stubborn. I also feel this injury during weight baring movements such as when ruck marching or carrying heaving kettlebells from one place to another. I fear that this is the cause of my current problem. Recognizing that I need to do something to burn some calories, I elected to do a short workout, keeping my heartrate above 125 bpm. Time: 35:03, 350 calories burned.

Suitcase Squat - Push-up Combination

Perform the Suitcase Squat-Push-up Combination for ascending sets in the following manner:
10, 12, 14, 16, 18, 20, 22, 24, Time: 42:00, 136 total reps

Full Body Attack

Execute the Full Body Attack (FBA) in the following manner:
12, 14, 16, 18, 20, 22
Perform Alternating Bent-Over Rows with Mountain Climber Push-ups in ascending sets 1 - 10

I used a pair of 62# kettlebells for the Full Body Attack; however, my variation of this exercise is done by performing a Bent-Over Row and then a Push-up, using an eight count. This was total cardio and left me feeling as though I had been in a fight with a bear. I chose the rowing movement to rest my shoulders as well as to give my back some work without further damaging my left hand, which felt a little less sensitive today. It took me 30 minutes to get through these 102 reps of the Full Body Attack. Once I finished though, I spent 15 minutes experimenting with a new combination that I had just put together, four-count Alternating Bent-Over Rows and then four-count Mountain-Climber Push-ups in ascending sets. I did first one rep, then two, then three reps, then four. I had to cut it short at the eighth set. Had to get ready for work. This is a good one, an excellent cardio and strength conditioner.

Time: 48:00, 102 FBA, 36 ABORw/MC 36, (Push-ups 138)

Kettlebell Cardio by Heartrate

Today I used the 62# kettlebells to perform Snatches for 40 minutes. Again, the purpose was to maintain my heartrate between 135 and 150 bpm. To accomplish this I could only perform five Snatches at a time before having to set the kettlbell down to keep my heartrate from becoming too elevated. I would then resume the Snatches with my other arm. This is a slow process, but surprisingly, not very boring. By observing my heartrate, I find myself too preoccupied to become bored. After 40 minutes, I had done 200 Snatches and felt as though I had come from a run. However, after feeling that burning sensation once again, I look down and find a gaping hole in the palm of my left hand. My right hand had just recovered after I had ripped it open a few days ago. Going forward, I'm going to save this type of workout for the exercises that combine various kettlebell movements with free exercise such as the Money-Makers. Time: 40:00, 200 Snatches, 488 calories burned

Midnight PT: 100-rep drill - Inclined Crunches

Kettlebell Cardio by Heartrate

Yesterday my Polar heartrate monitor arrived, so today I thought I would put it to the test. A heartrate monitor is an excellent tool to experiment with while lifting weights because it allows you to maintain a specific intensity.

After entering such information as my height, weight, birth-date, and sex, I elected to use the heartrate limit that the unit calculated for me, which was between 71 and 85 percent of my maximum heartrate. The system worked well, and allowed me to keep my heartrate between 136 and 151 bpm (beats per minute) for the 45 minutes that it took me to complete the repetitions.

Today's workout: with the 62# kettlebells, perform 30 repetitions of the Renegade Rogue, 30 of the Man-Maker, and 30 reps of the Money-Maker movements. These are all compound movements that end with a push-up, so it was very easy to elevate the heartrate. I found the pace to be extremely slow compared to that of most athletes engaged in weight training of any type; however, the purpose was complete systemic fatigue as well as muscle strength and endurance. Time: 45:00, 90 Push-ups, 60 Cleans, 30 Presses, and 500 calories burned

Beginner Kettlebell Training Workshop

Initially, I learned how to workout with kettlebells by watching others on youtube. I also bought a couple of Pavel Tsatsouline's books, and while they did contain helpful information, if you've read one, you've read them all. Pavel is reputed to have begun the kettlebell revolution in the West; however, in print, he seems to hold back information. Often, where an important point should logically follow from a given topic, Pavel referrers the reader to his other titles, for the purpose of selling more books. It also seems like the first quarter of his books are filled with nothing but appeals to the reader on the benefits of lifting with kettlebells as well as sales pitches for his books. I like to call them "printfomercials!"

Today I had the opportunity to checkout one of Mike Mahler's strength training DVDs, entitled "Aggressive Strength, Beginner Kettlebell Training Workshop". By now, I've been training with kettlebells for a few years; however, I was surprised at how much I really didn't know. For example, while I have by most standards respectable amount of core muscular strength, I have never been able to execute a Renegade Row, not even partially. During this, the final section of the DVD, I learned how beginners to that movement can make an adjustment, which is an excellent core-builder in it's own right. As well, I learned a better way to perform the double kettlebell Front Squat, shifting the kettlebells from the racked position to high on the backs of the shoulders. I also learned how performing alternating (see-saw) movements such as alternating Cleans and alternating Presses, further develops the midsection, which plays an essential role in stabilizing the body, during sport and exercise. It's obvious that I highly recommend Mike as a kettlebell strength and conditioning coach. Not only are his DVDs a more economic way of attending his workshops, but for us SOF types, who are constantly training and deployed, we can carry them with us for future reference.

100 Dips & 100 Inclined Crunches

Perform 100 Parallel Bar Dips and 100 Sit-Ups by any means.

Just like the last one, this is one of the PT sessions that I sneak in while working. For this one, I simply performed as many reps of one exercise as the other. I started with 25 Dips then did 25 Inclined Sit-Ups at a 45 degree angle. I continued with 20 followed by 15 then four sets of 10. Time not recorded.

For a second workout of the day, I practiced my kettlebell snatch technique. During the commercial breaks of the NFL playoffs, I performed the following sets of single-arm Snatches with the 53# kettlebell: 20, 15, 10, 10, and 10, for 65 reps on each side, 130 total.

50 Dips

Perform 50 Parallel Bar Dips by any means.

Nothing much to write about here. I decided to give my right palm a break. Although, I probably should have taken the day off to allow my callus to heal, I decided to sneak in a quick one at work, knocking out sets of 10.

Push-ups/Kettlebell Cleans

Continuously, for 45 minutes, perform 10 Push-ups on the Perfect Push-up handles, then using the 62# kettlebells, perform 5 Cleans.

That was the plan; however, after about 35 minutes my right palm started to peel. So, I called it a day. Time: 35:50, 200 Push-ups, and 100 Cleans.

Kettlebell Cleans & Push-ups Top to Bottom

This is an excellent TOTAL body workout. Once you get started, if performed continuously, your stomach contents will want to come up and visit.

I executed this routine with a pair of 62# kettlebells, performing 10 Cleans and 1 Push-up, then 9 Cleans and 2 Push-ups, 8 Cleans - 3 Push-ups, etc... Once I arrived at 10 Push-ups, I began ascending reps with 1 Clean - 10 Push-ups, 2 Cleans - 9 Push-ups, 3 Cleans - 8 Push-ups, until I reached 10 Cleans again. Time: 20:14, 110 Cleans & 110 Push-ups. Stomach contents knocking!

675 Reps BAM (By Any Means)

Perform 25 reps of the following, for three rounds:

• Perfect Push-up
• Kettlebell Curls
• Leg-lifts
• Crunches
• Kettlebell Side Pulls (right and left sides)
• Kettlebell Abs Twisters
• Knee-ups (4-count)
• Step-ups (18")
  
• Side Straddle Hop (4-count)

Originally, I had scheduled a circuit of 10 exercises for four rounds, but I forgot to include kettlebell "Halos." So, I figured three rounds and 46 minutes were enough.

Time: 46:00

Secret Service Snatch Test (SSST)

Using a 53# kettlebell, perform as many repetitions of the Snatch as possible in 10 minutes. More than one hand change is acceptable, and the kettlebell may be set down for rest.

After a thorough application of chalk, I began on my right side, performing 30 reps before having to switch hands. My 9-year-old, acting as my head coach, used my "Perfect Push-up Timer" to keep both the time and count. Every time I extended the kettlebell she touched the unit which emitted an audible "beep," recording my repetition. This seemed to work extremely well. I finished up my first 60 reps with about five minutes in. Then, switching back to my right hand, I cranked out a set of 15. Evenly distributing the work, I performed an equal number of reps on the left side. I still had some time on the clock so with my lower back and shoulders screaming, I continued to crank out reps. Ten more on my right and 10 on my left, 110. The salty torrent of sweat rolling down my face was burning my eyes, but with the seconds counting down, I pick up the pace and squeezed out five final reps on my left. Time 10:00, 120 reps.

Man-makers & Money-makers

Man-makers & Money-makers for five rounds of 6, 7, 8, 9, and 10 reps

This first exercise is probably called Man-makers because they make you breathe so hard that you think you're going to puke! They combine the movement of the 10 or 12-count bodybuilders with the weight of the kettlebells.

Begin by "Cleaning" a set of kettlebells. Then bring them back to the floor, and while continuing to grasp the handles, perform a push-up. Come back to the starting position. The Money-makers are executed in the exact same manner except that they begin with a Clean & Press and end with a push-up.

Today's PT Time 45:00, 40 reps of each exercise, and 80 push-ups

OOOPS!

While attempting to delete a draft, I kind of screwed things up and deleted the last post. Oops!

Today and yesterday were rest days; however, the following workout was actually performed on Tuesday, December 30th.

1000 Reps BAM (By Any Means)
Perform at least 100 reps of the following by any means necessary:

• 62# Kettlbell Floor Press
• Flutter Kicks
• Perfect Push-ups
• Knee-ups
• 53#Kettlebell Side Pull left
• 53# Kettlebell Side Pull right
• 53# Kettlebell Halos
• 18" Step-ups
• Leg-lifts
• Crunches

This morning, when I woke up, I knew that today's PT was going to hurt. My entire back was feeling pretty sore due to yesterday's workout.

To get through this -- by any means necessary -- I started by pairing the Floor Press with Flutter Kicks for a 100-rep drill. Feeling surprisingly strong on the floor press, I started the time and cranked out 20 reps, followed immediately by 80 4-count Flutter Kicks. I continued the pattern of 20 Floor Presses, then 60 Flutter Kicks. Then another 20 Floor Presses, 40 Flutter Kicks. Then 15 Floor Presses, 25 Flutter Kicks, 15 and 10, then I finished of the final 10 Floor Presses. I finished that segment in 15:25, with a total of 100 Floor Presses and 215 Flutter Kicks.

Next, I continued to work my chest by pairing the Perfect Push-up handles with Knee-ups for. My chest musles were still burning, but I cranked out five sets of 15, a set of 13 and a set of 12 on the Perfect Push-up handles followed by 155 knee-ups. I was now at 36:30 and a little less than half-way through this workout.

I performed 100 Side-Pulls, (five sets of 20) on both my left and right sides, with the 53# kettlebell.

Halos are another amazing kettlebell exercise for developing fighting fitness. Using the 53# kettlebell, I knocked out five sets of 20 in a 100-rep drill, performing 18" Step-ups in place of rest, for a total of 200 steps. I was now at 1:15:03 and ready to quit.

I finished off today's PT with 100 Leg-Lifts followed by 10 sets of 10 Crunches.

Time: 1:28:53, 1,270 total reps and 250 vertical feet