3/2/21
Recovery-Microcycle 3-Tuesday
Squat 1 x 3,8,5 @ 90/75/80%
Deadlift 1 x 5 @ 80%
Breakdown
Nothing to add to the workout today. On a side note, I did release my next article today. It’s the first one of a two-part series that covers my journey of figuring what was causing my lower leg pain and then getting to a solution for race day. Worth a look, at least, I like to think so.
P.S. Also just realized I put 29 Feb yesterday… I swear I went to grade school. I’ll fix that.
3/1/21
Recovery-Microcycle 3-Monday
Pull-ups, 6 x 2
Bench 3 x 5
50 Evil Wheels
Breakdown
Workout is straightforward.
Yesterday’s run felt good. Tight, but good. Makes me really wonder how Tuesdays squats are going to feel.
2/28/21
Recovery-Microcycle 2- Sunday
5 Mile Run
Breakdown
First day back running! Nice and easy, things are still healing. In fact, ideally this is done on a hiking trail so if you stop and hike instead, no biggie.
2/27/21
Recovery-Microcycle 2-Saturday
Pull-ups 10 x 1 building to Max.
Bench 5 x 5 @ 75-80%
Breakdown/Report
For the Pull-ups, this includes the warm-up. The hotel is to slowly encroach on the max. So the plan is to build up to 75-80% max by set 5 and then hit my max at set 10, increasing every set.
Bench is straight forward.
Not going to lie, yesterday’s power cleans were slow. I guess that’s what you get when you stop for 4 months (guesstimate).
Plenty of time to build it back up now.
2/26/21
Recovery-Microcycle 2- Friday
Power Cleans 5 x 3
50 evil wheels
Breakdown
Workout is pretty straightforward, will likely have to do numerous roll outs as opposed to full evil wheels.
Yesterday, definitely did not do the sprints. Realized by my hacking and being out of breath on the pause Squats that I am definitely still sick.
No big deal, it is what it is.
2/25/21
Recovery-Microcycle 2- Thursday
Pause Squats 5 x 5
6 x 400m sprint @ 80%
1 x 400m sprint, everything you got.
Breakdown
Keep the squats light, but heavy. Clear as mud?
No, but try to keep this where. It is uncomfortable coming out if the body, but form can be maintained.
After that, sprint time. While these will not feel bad, the last sprint is deadly.
2/24/21
Recovery-Microcycle 2-Wednesday
Rest day
Breakdown
This will be a workout day going forward. But, with recovery in full effect still, not yet.
Feeling better, but definitely weak. Just part of the ultra fun.
2/23/21
Recovery-Microcycle 2-Tuesday
Squat 1 x 3,8,5 @ 90/75/80%
Deadlift 1 x 5 @ 80%
Breakdown
Found out why I was feeling beat. Apparently I have the flu.
Should have expected it. The same thing has happened after every other ultra.
So, in light of that, we will see if I actually get to this workout.
People always ask about if they should train when they are sick.
As a guy who spent most of his life training while sick or not, I have a few thoughts on this.
For one, if you go to a commercial gym, no. You are being a jerk to everyone after you, if you go and get them sick.
Otherwise, do what feels right.
Missing one day will not kill you or mess to ask of your gains. If you do go and hurt yourself because you try to hard and your body isn’t ready, you can lose weeks.
While historically, I have trained regardless, my logs tell me it doesn’t help and usually hurts. So, this time around I’m learning my own lesson.
So, if you feel strong enough to train, sure, I’d be a hypocrite to say otherwise.
But, I’d be remissed if I didn’t tell you that you’re taking a gamble and the odds are not in your favor if you do decide to train.
2/22/21
Recovery-Microcycle 2-Monday
Pull-ups, 6 x 2
Bench 3 x 5
50 Evil Wheels
Breakdown
Ok, ok, I’m taking my own advice. I’ll actually go through a recovery period.
I’ve been in denial, but I have to admit my body took a beating. So, I’ll follow what I tell clients after all. No superman here.
What does that mean?
It just means easing back in. Improvement isn’t necessarily the goal. It’s just finding a healthy balance in life again after focusing on the race.
So, I’ll slowly start adding things back in and go from there.
I’ll lay off the legs to let any lingering injuries heal up and add them in as I feel stronger.
But, with my new goal in sight, pull-ups are about to become a staple, so, buckle up.
2/21/21
Recovery
Rest day, straight up!
Breakdown
Like it says, nothing today. I’m not even planning on walking.
Sure, it would probably be beneficial and sure there are things I could be doing. But, I’m not.
2/20/21
Race Recovery
2 mile walk
Then:
Build To Max weighted pullup
5 x 3 weighted pullup @ 80%
Max BW pullup for reps
Max BW Chinup for reps
Build up to 80% Deadlift
100 Evil Wheels
Breakdown
Still definitely in recovery mode. Ankle still impinges and hamstrings still a little beat. But, as we have talked in the past, nothing speeds healing faster then constant progressive strength training.
I’m not quite ready to Squat yet, but next week I will be. Why am I not ready to Squat?
It’s just mental. It’s nice to chill after a big race and just do what is fun.
2/19/21
Recovery
2 mile walk
Breakdown
Still definitely taking it easy after the race. During yesterday’s workout light as it was, I could get my legs being tired.
Only thing there is to do is the same as you always do for recovery.
Whether it is from a training event, injury, or race, the best way to recover is to get back to moving as quickly as possible, eat lots of protein, and drink lots of water.
2/18/21

Race Recovery
2 mile walk
Then:
10 rounds:
20 air squats
10 Pushups
30 second plank
Breakdown/Race Update
As you know, I just finished up my 100 mile race this weekend at the Outlaw 100. I’m actually feeling pretty good.
My tendon recovery plan worked great and my legs are feeling pretty good after just 4 days. My ankle has a slight impingement, but I’ll fix that when I have access to my bands.
As for the race, I somehow I managed to pull off 2nd place.

Admittedly, mostly through attrition in the -15 degree weather (with wind-chill) and 5-7 inches of snow.
It really goes to show that just showing up and putting in the work is sometimes all it takes.
Key part here is not just showing up, it’s also putting in the work.
And I do that the same way I coach. By building and sustaining habits.
Habits that I’ll continue into my recovery and beyond.
On that note, for the workout today, it is pretty straightforward. The circuit isn’t a timed event, it’s just getting the work done.
I’ll also periodically roll out my legs and use compression bands throughout the day. Eat lots of protein and drink plenty of water.
I would usually have started light weighted squats, but I’m actually still stuck in Arkansas with all of the gnarly weather going on. So, body weight it is.
2/10/21 to 2/17/21

100 Miler
Over the next few days, I’m not doing anything but foam rolling, tens unit, heel drops, leg wraps, and walking.
The rest of the time will be traveling, camping, and for the entire weekend… Running. 100 miles worth.
I won’t be back until Wednesday, so, wish me luck, wish my tendon luck, and I’ll see you all in a few days.
2/9/21
Taper – Microcycle 3 – Tuesday
Heel Drops 3 x 15
Weighted Heel Drops 3 x 15
Bench 5 x 3 @ 90%
Weighted Pullups 5 x 3 @ 90%
Planches
Then:
4 mile ruck
Breakdown / Achilles Tendonitus Saga Cont.
I have this strange want to run. It’s funny, because I’ve never really liked running even in the midst of all this training for the 100 miler.
But, in the last few weeks, I’ve realized, The running really has become a large part of my life. I miss the hours of just running off into the distance. Taper must be working.
I actually can’t wait for this race come this weekend… Assuming of course that my tendon doesn’t blow.
2/8/21
Taper – Microcycle 3 – Monday
Heel Drops 3 x 15
Breakdown / Achilles Tendonitus Saga Cont.
Nothing crazy today and only 5 days until race day…
2/7/21
Taper – Microcycle 2 – Sunday
Heel Drops 3 x 15
5 mile walk
Breakdown / Achilles Tendonitus Saga Cont.
Man, that run on Saturday did not go well.
It felt good to run and the tendon is definitely healing, but it did start to hurt by the end. Fingers cross to be good by this weekend.
2/6/21
Taper – Microcycle 2 – Saturday
5 mile run
Heel Drops 3 x 15
Breakdown / Achilles Tendonitus Saga Cont.
Today will be another litmus test for the Achilles, yesterday it felt good, but if I can’t run… these 100 miles might really suck.
Easy 5 miles really just trying to feel the leg out. The goal is no pain, only 7 days from race day.
2/5/21
Taper – Microcycle 2 – Friday
Deadlift 5 x 3
Heel Drops weighted 3 x 15
Bench 1 x 2, 3 x 3
Paused Weighted pull-ups 5 x 3
Max plank
Breakdown / Achilles Tendonitus Saga Cont.
Last heavy legs until race day. Enjoy the lift.
2/4/21
Taper – Microcycle 2 – Thursday
4 mile run
Heel Drops 3 x 15
Breakdown / Achilles Tendonitus Saga Cont.
Tendon hurt again on Wednesdays run, but everyday it’s getting better. I did a couple miles in barefoot and that felt good. Like it was stretching the tendon in a good way.
Might be doing more of that in the future.
I don’t think I mentioned this, but I stopped doing IF.
Why? Well, it worked. Can’t feel any scar tissue anymore in my leg and I want my body used to eating again before the race.
So, I might experiment with it more in the future, but for now I’m calling it a win.
2/3/21
Taper – Microcycle 2 – Wednesday
4 mile run
1hr bike
Heel Drops 3 x 15
Breakdown / Achilles Tendonitus Saga Cont.
Tendon is feeling a lot better, but started to nag a mile 3 yesterday, so called it there. But, it’s still progress.
In light of that, only doing 4 miles today and then biking.
2/2/21
Taper – Microcycle 2 – Tuesday
Deadlift 5 x 3
Heel Drops weighted 3 x 15
Seated calf raises 3 x 15
Press 1 x 2, 6 x 3
Weighted pull-ups 5 x 3, Fast up and slow down
Max plank
Then:
Walk/run 4 miles, bike anything walked.
Breakdown / Achilles Tendonitus Saga Cont.
Pretty straightforward. If I can’t run the 4 miles I will make it up in time on the bike.
Tendon is feeling pretty good today, we will see what tomorrow brings.
2/1/21
Taper – Microcycle 2 – Monday
3×15 Heel Drops
Breakdown / Achilles Tendonitus Saga Cont.
Alright, I didn’t run yesterday. Tried, but I think I pushed out to hard on the run yesterday. Not a set back, tendon just wasn’t ready for a run.
Foam rolling, TENs unit, and heel drops was the name of the game. One more day of rest probably won’t hurt as well.
1/31/21
Taper – Microcycle 1 – Sunday
Walk/Run 8 miles
Bike 30min
3 x 15 heel drops
Breakdown / Achilles Tendonitus Saga Cont.
Like yesterday, this was to be 10 miles. It might still be. My tendon only had a nagging pain on Saturdays run. I ended up running 90% of it.
So far, recovery is coming along, the only real question is if it will be ready in two weeks….
1/30/21
Taper – Microcycle 1 – Saturday
Walk/Run 4 miles
Bike 1hr 40min
3 x 15 heel drops
Breakdown / Achilles Tendonitus Saga Cont.
This was supposed to be a 10 mile run, but you know…
The idea is to keep feeling out the leg. I will say that my tendon was feeling real strong during the lifts. So, if I can run the whole thing tomorrow I will. I’ll cut out any of the bike that I can run, if not I’ll continue with the plan.
The heel drops are feeling really good too. I actually started interchanging them will deficit calf raises and it’s almost like I can feel the tendon is doing good things.
This plan is pretty much the same as my lower back recovery. This really hits the nail in the coffin.
When in doubt, lift your way out of it.
…Intelligently
So, this is definitely not the most scientific line of thought, but I will say the heel drop studies do back this up.
Humans, at least as our bodies exist now, have more or less existed for tens of thousands of years if not into the hundreds of thousands. My thought process is that there is no way our bodies have survived and evolved this long without having a very efficient and robust recovery system.
While we do live different lives in the modern era, the real difference is the amount of activity we do, and you can argue the foods.
So, since we understand so little about working out, and about nutrition, I’ve always felt it made the most sense to go back to the basics if there wasn’t a clear cut path forward.
No, I don’t think I’m a caveman, though I may look like it sometimes. Just the more I’ve learned about the body, the more it makes sense that it’s recovery is built around the body doing what it’s meant to do.
Tendons are a good example, so when you tear them, the body starts healing them. The problem is it starts laying down new fibers in almost like a half hazard spaghetti like fashion.
It basically fills the area with so much s*** that eventually everything connects and you have tendon.
The scientific community started backing heel drops for Achilles tendonopathy, because it basically made you scrape up that scar tissue that’s forming, aka the spaghetti like s*** thrown down, and almost massage/scrape everything but the straight tendons away, then, boom, recovery.
There’s also a lot of backing to you still moving around and doing stuff up and until you feel pain.
So, essentially, if you were a caveman back in the days, you would keep moving around and doing stuff unless it became unbearably painful and then you would stop.
Then we had to get food again and/or it didn’t feel painful again and you would start moving again. And sure enough your tendon would heal in the best way possible as what we know right now.
This also backsup how Mark Ripptoes and Bill Starr have talked about back recovery.
When you hurt your back, you just slowly progress to the point of pain and then stop. Then you keep going until it’s painful again and then you stop.
Granted, like I talk about in my ultimate lower back recovery article, it’s more controldd because we can be and we think about it these days, but the principles are the same.
Injuries to me don’t mean stop, it means finding a new way to keep going.
… Intelligently
Our bodies have been doing this for a long time, despite how highly we like to think about ourselves, we ain’t always that great.
But, even a dumb process, over enough time and with enough trial and error statistically should get it and I tend to think that might be our bodies.
Side note, still pulling 425 on deadlift while intermittent fasting 20/4. Autophagy may be playing a part in my recovery.
1/29/21
Taper – Microcycle 1 – Friday
Deadlift 5 x 3
Heel Drops weighted 3 x 15
Bench 1 x 2, 6 x 3
Paused Weighted pull-ups 5 x 3
Max plank
Breakdown / Achilles Tendonitus Saga Cont.
Workouts pretty straightforward, pull-ups will be paused at the sticking point.
Yesterday I decided not to bike and just do a run/walk for 6 miles…
Ow.
I probably got in a total of less then 1/2 mile.
But, I don’t think I reinjured it, just some aggravation.
Overall, the strategy of keeping always just on the edge of pain seems to be working. Felt pretty good job the morning and the heel drops are feeling stronger.
Debating about adding in weighted eccentric seated calf raises with a barbell on my knees. The idea is to further strengthen my soleus at the end range. While seated, the soleus can take more weight due to the muscle only crossing over at the ankle unlike the gastrocnemius, but I’ll see how it feels after the deads.
1/28/21
Taper – Microcycle 1 – Thursday
4 mile walk
60 minute bike
3 x 15 Heel Drops
Breakdown / Achilles Tendonitus Saga Cont.
Pretty straightforward plan. It would have been a 6 mile run, but you know the deal.
Tendon it’s getting pretty good during the day, just tight in the mornings.
First stairs of the day are rough, and occasionally feel a twinge on the bike, but overall, not too bad.
Keeping it moving is definitely helping, but just physically but mentally too.
Foam rolling is definitely still painful, but it’s getting better.
Intermittent fasting is going well, I’m not sure if it’s contributing or not to autophagy, but I definitely don’t mind it.
1/26/21
Taper – Microcycle 1 – Wednesday
4 mile walk
2 hour bike ride
3 x 15 Heel Drops
Planks x 8 total minutes
Breakdown / Achilles Tendonitus Saga Cont.
Today would have been a 10 mile run, but with the tendon repair and recovery under way, we get the above.
The walk is just so I’m keeping natural movement going. I’ll do laps close by, so if it starts to hurt worse I’ll just stop and head in.
And, if it feels good at mile 3, I might even run the last mile.
The bike ride is to keep my cardio up. I won’t push too hard. I try to keep it at the same intensity that I would if I was running.
Heel drops we talked about yesterday. Though, I was able to add 25lbs. I’m going to keep doing everyday weighted for now despite what I said. The weight felt like it was actually doing something, so I’m going to just play it day by day.
I’m going to permanently add these to running ramp ups. I think they are going to help with more then just my tendon long-term. Mostlywith calf recovery and flexibility, a few days in and I can already see it in my un-injured leg.
I still feel pain walking around, and stairs blow, but I think I’m on the right track overall.
And, I’ve decided I really like intermittent fasting. Maybe not 20 hours trading and 4 eating like I’m doing now for autophagy. But, I think 18 off and 6 on would be perfect.
It’s just really, really, really uncomfortable packing in 3000 calories of meat, fruits, and vegetables into 4 hours. I feel like I’m just at a trough and just shoveling food down.
6 hours would let me just have two big meals. It’s funny, because you might think that the hardest part is not eating, but to be honest, I barely notice until an hour or so until I eat.
I do feel way more awake and focused. Most importantly, I had five Dinesh issues recently from traveling and rapid changes in environment and this seems to rapidly be cleaning that up.
Anyway…
Day 3 of all out recovery mode, here we come.
1/26/21
Taper – Microcycle 1 – Tuesday
Heel Drops 3 x 15
Bench 5 x 3 @ 90%
Weighted Pullups 5 x 3 @ 90%
Planches
Then:
45-minute bike
Foam roll
Breakdown/Achilles Tendon Saga Cont.
So, the plan was to do the usual lift and then run 4 miles, but with the tendon recovery, it’s been replaced with a bike and removal of all heavy legs.
Heel drops (a.k.a Eccentric Deficit calf raises) will be done every day until I can do them weighted and then I will alternate weighted and unweighted days until two days before the competition.
I talked a little about these yesterday, but for a better explanation see below:
Eccentric Deficit calf raises or heel drops have shown great results in assisting with Achilles tendon recoveries. A quick PubMed search will show dozens of studies on Achilles tendon injuries with quite a few spouting the effectiveness of heel drops. To include a follow-up 5 years later for those that previously had a chronic case. They also showed significant improvement if not outright cures.
And, who am I to argue with such solid results. So, into the program, they go.
So, how do you do them?
Heel drops are just like the normal run of the mill calf raises, except they are done on a raised platform and end in a deficit.
From the top of the platform, conduct your calf raises with the back 75% of your feet hanging over the edge. You want just the front balls of your feet supporting you. From there, use your opposite leg (non-working leg) to assist your working leg so it is now on the very top of its tippy toes.
Once you are at the highest point, you then support all or at least as much of your weight as you can on the working leg (the one on its tippy-toes) and then control the descent. The goal is to now go as low as you can, preferably with your heel well past the plane of your toes. That is one rep. Usually, you do all reps for one set on the same foot before switching over.
Don’t use your injured foot to help up your non-injured foot up. That would be a little ridiculous and probably painful.
1/25/21
Taper – Microcycle 1 – Monday
Rest Day!
But, with 3 x 15 eccentric heel drops.
Ensure to walk a lot.
Breakdown
Just like everyone else, sometimes I get injured. For me, that happened last weekend. During last weekend’s 30 mile run, my Achilles tendon had a poping feeling and sure enough, it’s Achilles tendonitis.
I’ve been fighting through it, making sure I roll the calf to ease tension on the tendon as well as using a TENS unit on the area of the injury.
Going into Saturday I had to weigh the risk of injuring it more and missing one of the longest runs prior to race day. I took the risk and lost. I did finish, but it was under the influence of Tylenol and ibuprofen. And really making sure I maintained an upright form. Still managed about a 9-minute mile pace for the first 20 or so and 9:30 pace for the last 10. Though if you factor in water stops and a stop to massage out my calf, it averaged at about 11:00 pace with a total of 5.5 hours,
Good news is, I wasn’t tired at the end, Not really being able to push it due to the tendon.
Going into Sunday, I could barely walk, swollen right ankle and a large lump right in the middle of the tendon.
No 20 mile run for me.
Spent the day foam rolling and forcing myself to walk, mostly to help with the scar tissue.
The next steps will be eccentric heel drop buildups 3 times a day at 15 reps each, similar to how lower back recovery is done. Along with moving to an IF diet to use some autophagy to my benefit. From there it will largely be biking, making sure I walk alot, and easy trial runs to build back up for race day.
Tendons do well with loads and to make sure the tears in it heal (there’s a bad joke here) correctly you have to keep moving it. This breaks down misaligned scar tissues and builds them back up the correct way.
The negatives help with aligning the tendons, but also strengthen the calf at end ranges. Where there is strength there is range of motion. So, building out the muscle at a stretched out range will do well for that as well.
So, what do I think the culprit was?
Super tight calves and worn-out shoes. I wear zero drop shoes and over time (guessing close to a thousand miles) I’ve worn the heel down to being an inverted heel drop. My calves I’ve been worried about being tight for a while, but I’ll admit, I can be lazy like the rest of us and decided to deal with it instead of taking care of it (wrong choice). Both dumb errors that could have been avoided, oh well, time to deal with the consequences… 4 weeks until game day.
*Side note, sorry for the lack of post yesterday, I’ve been having some technical difficulties. I filled it for the historical sake of what the training should have been.
1/24/21
Endurance Training Cycle Phase 2 – Microcycle 6 – Sunday
20 mile run
Breakdown
Finally the winding down of a rough cycle. If you still got stuff in the tank at the 17 mile mark, striders from there until the end.
1/23/21
Endurance Training Cycle Phase 2 – Microcycle 6 – Saturday
30 mile run
Breakdown
Last 30 mile run. Take it easy, make it through, don’t get injured.
1/22/21
Endurance Training Cycle Phase 2 – Microcycle 6– Friday
Bench 1 x 2 @ 90%
Bench 6 x 3 @ 85%
Weighted pull-ups 5 x 3
Max plank
Breakdown
Pretty straightforward. No legs. Just hammer through this weekend and then coasting to race day from there.
1/21/21
Endurance Training Cycle Phase 2 – Microcycle 6– Thursday
6 mile run today
Breakdown
Nice and easy, think of this as a recovery run.
1/20/21
Endurance Training Cycle Phase 2 – Microcycle 6– Wednesday
15 mile run
Breakdown
Go for an easy run for the first 8 miles, then hit the next 5 miles at a moderate to hard pace. The last 3 miles will be done with strides using the original pace for “rests”.
1/19/21
Endurance Training Cycle Phase 2 – Microcycle 6– Tuesday
Build to your 90% 1 RM Squat weight, then:
Deadlift, building to your 80% 1 RM, then do 3 x 3 at 90% 1 RM
Bench 1 x 2 @ 90%
Bench 5 x 3 @ 85%
Weighted pull-ups/negatives 3 x 3/2 @ 90%,
Max total plank
Then:
4 mile run
Breakdown
Go slow, take it easy, and if any pain is felt, stop and move on to the next exercise.
For the pull-ups, for each set, do 3 reps followed immediately by 2 negatives.
The total plank is the longest you can hold it with out rest, but feel free to rotate between side and front planks.
1/18/21
Endurance Training Cycle Phase 2 – Microcycle 6 – Monday
Rest day!
Breakdown
Preferably active rest. Foam roll, contrast, shockwave, are all things I might do.
1/17/21
Endurance Training Cycle Phase 2 – Microcycle 5– Sunday
20 mile run
Breakdown
No striders today, just do the run, then when you finish do some active recovery.
1/16/21
Endurance Training Cycle Phase 2 – Microcycle 5– Saturday
30 mile run
Or
75mile bike ride
Breakdown
So, normally this would not have an “or”, but with an Achilles tendon that is swollen, I may or may not bike ride instead. Or even split it.
1/15/21
Endurance Training Cycle Phase 2 – Microcycle 5– Friday
Deadlift, go for 5 reps of the weight used Tuesday.
Bench 1 x 2 @ 90%
Bench 6 x 3 @ 85%
Weighted pull-ups 5 x 3 @ 5 lbs more than last week
Max plank
Breakdown
Go slow, take it easy, and if you feel any pain, stop and nice on to the next exercise
1/14/21
Endurance Training Cycle Phase 2 – Microcycle 5 – Thursday
6 mile run
Breakdown
Nice and easy run, mostly active recovery for leading into the long runs on Sunday and Saturday
1/13/21
Endurance Training Cycle Phase 2 – Microcycle 5 – Wednesday
15 mile run
Breakdown
Take the run easy, if you are feeling good, feel free to do strides the last 3-4 miles. Just remember, even after this run is over, there are still 56 miles left to do by Sunday.
1/12/21
Endurance Training Cycle Phase 2 – Microcycle 5 – Tuesday
Warm-up to your 90% 1 RM Squat weight, then:
Deadlift 5 x 2, finding the heaviest weight possible
Press 1 x 2 @ 90%
Press 2 x 6 @ 75%
Weighted pull-ups 3 x 5 @ 5 lbs now then last week
3 x 2min 35 sec plank
Then:
4 mile run
Breakdown
Go slow, take it easy, and if you feel any pain, stop and move on to the next exercise.
1/11/21
Endurance Training Cycle Phase 2 – Microcycle 5 – Monday
Rest day!
1/9/21
Endurance Training Cycle Phase 2 – Microcycle 4 – Sunday
8 mile run
Breakdown
Last day of the back off week. 75 miles in the next week, 150 miles across the next two. Easy day.
1/9/21
Endurance Training Cycle Phase 2 – Microcycle 4 – Saturday
10 mile run
Breakdown
Continuing with our back off week. This is significantly shorter then our weekend runs have been, but don’t worry, this will pick back up to the longest week, next week with a total mileage of 75, followed by another week of 75 miles until we eventually start tapering down.
1/8/21
Endurance Training Cycle Phase 2 – Microcycle 4– Friday
Warm-up to your 90% 1 RM Squat weight, then:
Deadlift 5 x 2, finding the heaviest weight possible
Bench 1 x 2 @ 90%
Bench 6 x 3 @ 85%
Weighted pull-ups 3 x 5 @ 5 lbs now then last week
3 x 2min 30 sec plank
Breakdown
Go slow, take it easy, and if you feel any pain, stop and nice on to the next exercise.
1/7/21
Endurance Training Cycle Phase 2 – Microcycle 4 – Thursday
6 mile run
Breakdown
Continuing with our back off week. If you got carried away like me yesterday, then today should probably be completely off… but, we will see.
1/6/21
Endurance Training Cycle Phase 2 – Microcycle 4 – Wednesday
8 mile run
Breakdown
Continuing with our back off week. Today is easy, relax, and let your body recover.
1/5/21
Endurance Training Cycle Phase 2 – Microcycle 4 – Tuesday
Warm-up to your 90% 1 RM Squat weight, then:
Deadlift 5 x 2, finding the heaviest weight possible
Press 1 x 2 @ 90%
Press 2 x 6 @ 75%
Weighted pull-ups 3 x 5 @ 5 lbs now then last week
3 x 2min 35 sec plank
Then:
4 mile run
Breakdown
Go slow, take it easy, and if you feel any pain, stop and move on to the next exercise.