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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Taper – Microcycle 3 – Monday

Heel Drops 3 x 15

Breakdown / Achilles Tendonitus Saga Cont.

Nothing crazy today and only 5 days until race day…

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.

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.

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.

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.

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.

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.

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….

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.

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.

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.

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.

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.

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.

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.

Endurance Training Cycle Phase 2 – Microcycle 6– Thursday

6 mile run today

Breakdown

Nice and easy, think of this as a recovery run.

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”.

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.

Endurance Training Cycle Phase 2 – Microcycle 6 – Monday

Rest day!

Breakdown

Preferably active rest. Foam roll, contrast, shockwave, are all things I might do.

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.

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.

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

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

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.

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.

Endurance Training Cycle Phase 2 – Microcycle 5 – Monday

Rest day!

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.

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.

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.