Week 1
Tuesday:
- Squats
- Pushups
- Situps
- workout: 5 mins of 10 Squats 3 pushups 6 situps (small cindy)
Thursday
- Dead lifts
- Push press
- Push jerk
- Push jerk 2
- workout: 12 9 6 of dead lift and push jerk
Week 2
Tuesday
- revise thursday
- Sumo deadlift high pull
- Kettlebell swing lifts
- Pullups and kipping
- workout: 12 9 6 reps of pullups and kettlebell
Thursday
- Front, Back and Up in Overhead Squats
- workout: 3 sets of 9 air squats and burpees
TODO:
Burgener warmup
Week 3:
Tuesday:
missed due to TRT break
class covered warmup and Snatch routine
Thursday:
1. Snatch broken into different parts
2. Skip ropes
3. Dumbell snatch
Workout: 4 rounds of 30 skips, 10 dumbell snatch, 10 situps(Time 6:05)
Week 4:
Tuesday
1.??
workout 30 Overhead squats with dumbbells
Thursday
1. Overhead Squat revise(front and back)
Tuesday, July 13, 2010
Friday, January 22, 2010
Coyote two moon calling
With just 6 weeks left for Coyote Two moon 100m, my training for this interesting race is in peak form. I wanted to take few moments and reflect on my training so far and plans for next 3 weeks of intense training.
Nov 2009 had been mainly a base building month, where I tried to captialize my running from Fall and did some good hill runs in Ohlone wilderness trail.
Dec 2009 I was mainly focussing on 2 long runs, i) North Face 50m which went very well and a apt training for a hilly 100m followed by ii) Dec 18th birthday run from Mission peak to Rose peak roundtrip of 40miles, fantastic run through east bay parks, great clear day. I enjoyed solitude and beautiful views from both the summits, this run went as planned except for getting lost in between. Rest of the months didnt train much but just devoured on holiday goodies.
Jan 2010, this was the month I had to nail it and take my training couple of notches, I was in two minds about proceeding with 100m coz I could'nt find time to train sufficiently in the initial part of the month, but chose to take 1 day at a time and past 2 weeks has been wonderful. @ very hilly back to back runs has shaped up very well and looking forward to 3 more weeks of intense training.
The 3 runs are going to be
i) Fremont 50k and a 16 mile run from Mission to Sunol and back.
ii) Probably a 35mile night run jan last week.
iii) a 12-14hr overnight run on Feb 13th weekend.
Apart from this with Rajeev started doing a 2hr hilly run on weekdays which is working out great.
I am really looking forward to these runs and at sametime wanting to get done with this training as I have other important things to address, the luxury of ultrarunning every week has to stop for sometime :).
Nov 2009 had been mainly a base building month, where I tried to captialize my running from Fall and did some good hill runs in Ohlone wilderness trail.
Dec 2009 I was mainly focussing on 2 long runs, i) North Face 50m which went very well and a apt training for a hilly 100m followed by ii) Dec 18th birthday run from Mission peak to Rose peak roundtrip of 40miles, fantastic run through east bay parks, great clear day. I enjoyed solitude and beautiful views from both the summits, this run went as planned except for getting lost in between. Rest of the months didnt train much but just devoured on holiday goodies.
Jan 2010, this was the month I had to nail it and take my training couple of notches, I was in two minds about proceeding with 100m coz I could'nt find time to train sufficiently in the initial part of the month, but chose to take 1 day at a time and past 2 weeks has been wonderful. @ very hilly back to back runs has shaped up very well and looking forward to 3 more weeks of intense training.
The 3 runs are going to be
i) Fremont 50k and a 16 mile run from Mission to Sunol and back.
ii) Probably a 35mile night run jan last week.
iii) a 12-14hr overnight run on Feb 13th weekend.
Apart from this with Rajeev started doing a 2hr hilly run on weekdays which is working out great.
I am really looking forward to these runs and at sametime wanting to get done with this training as I have other important things to address, the luxury of ultrarunning every week has to stop for sometime :).
Sunday, December 06, 2009
North Face 50m
North Face 50M,
Dec 5th 2009
Start/Finish: Marin Headlands , CA
What a day! you can't go wrong organizing a race in one of the most beautiful trail systems in the country. Marin Headlands. and North Face did a great job of selecting some of the most beautiful trails and also snarliest trails in the region.
I had chosen this run to be a good training run for C2M, it was lot more fun running with Todd and Darshan. Between enjoying course and talking to them time flew by.
fun course rolling through marin headlands
What worked:
1. Amphidpod waistpack 2020: Earlier in week had picked up this waist pack from Zombierunners. I was pretty impressed with its low profile design, the pack hardly bounces. I was little dissapointed with the size of the pouch.. hoping to carry more clothing, but I guess it is good enough for a light weight windbreaker. Overall its a good pack, if you plan to carry 2 bottles and a handled.
2. Hostel International: HI Sausilito is a perfect location and great price for a overniht stay. Shared room with Chuck and it worked great for us, we just walked to startline :) from this place.
3. Windbreaker: Firetrails 50m had given a great freebee Siere Design microlight windbreaker, it worked out perfect for early morning windly conditions and late evening finish. Its a great windbreaker but not for very rainy conditions.(It is wind resistant)
4. Hill running in past few weeks did help a lot, recovery has been great so far.
Todd, moi and Darshan overlooking Pirates Cove
Overall a perfect race, fun running the last few miles to make it to sub 13hr, small reward at end of a tough course.
more pictures at:
http://public.fotki.com/Rushme/races_and_runs/ultra/north-face-50m-2009/
Dec 5th 2009
Start/Finish: Marin Headlands , CA
What a day! you can't go wrong organizing a race in one of the most beautiful trail systems in the country. Marin Headlands. and North Face did a great job of selecting some of the most beautiful trails and also snarliest trails in the region.
I had chosen this run to be a good training run for C2M, it was lot more fun running with Todd and Darshan. Between enjoying course and talking to them time flew by.
fun course rolling through marin headlands
What worked:
1. Amphidpod waistpack 2020: Earlier in week had picked up this waist pack from Zombierunners. I was pretty impressed with its low profile design, the pack hardly bounces. I was little dissapointed with the size of the pouch.. hoping to carry more clothing, but I guess it is good enough for a light weight windbreaker. Overall its a good pack, if you plan to carry 2 bottles and a handled.
2. Hostel International: HI Sausilito is a perfect location and great price for a overniht stay. Shared room with Chuck and it worked great for us, we just walked to startline :) from this place.
3. Windbreaker: Firetrails 50m had given a great freebee Siere Design microlight windbreaker, it worked out perfect for early morning windly conditions and late evening finish. Its a great windbreaker but not for very rainy conditions.(It is wind resistant)
4. Hill running in past few weeks did help a lot, recovery has been great so far.
Todd, moi and Darshan overlooking Pirates Cove
Overall a perfect race, fun running the last few miles to make it to sub 13hr, small reward at end of a tough course.
more pictures at:
http://public.fotki.com/Rushme/races_and_runs/ultra/north-face-50m-2009/
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