pdxprime Gets Strong

[pdxprime]

9-9-13

Weight - 192

Workout
5 mi @ 37:44
Squat - 260x5x1
Hack Squat - 410x6x1, 320x8x1, 230x10x1
Clean - 155x3x5

Workout felt great yesterday. Cleans in particular were rather strong.

[pdxprime]

9-10-13

Weight - 191

Workout
8x800 @ 3 min per; 6.17 mi including recovery
2x25 swiss ball crunch
2x5 frozen pushups @ 30 seconds each

[pdxprime]

9-11-13

Weight - 189

Workout
5 mi @ 38:41
Squat - 260x5x1
Hack Squat - 410x6x1, 320x8x1, 230x10x1
Bench - 185x5x3

It was 96 degress yesterday after work for my run. Not cool! Lifts felt strong, but I was very drained after the workout. Tempo run today paired with some abwork and pushups. Then an off day tomorrow in preparation for salmon fishing this weekend!

[pdxprime]

9-16-13

Weight - 191

Workout
5 mi @ 36:09

I'm 3 weeks out from the race, and am going to strictly focus on miles and conditioning. The strength is there and I look forward to continuing SS through the fall and winter. Updates will mainly consist of mileage and performance reports leading up to the marathon in early October.

[pdxprime]

9-17-13

Weight - 191

Workout
5 mi @ 36:03

[Runner]

Looks like you are prepped and ready to rock Portland. I hope you have your race day nutrition, clothes, etc lined out and have been working them into your runs. It is such a great race.

Mile marker 16 is where alot of people have some problems on the ramp up to St. Johns Bridge. You are going to SMOKE them with all the squats you have been doing. Make sure to take in the view on top of St. Johns bridge because it doesnt get any prettier in Portland than that vista.

Wish you luck! If you have any questions let me know.

[pdxprime]

9-18-13

Weight - 191

Workout
5 mi @ 36:07

@Runner - Thanks for the encouragement. I've heard about the ramp up to St. Johns. I'm actually running my race sim this weekend and plan to do the entire course at ~75% to get a lay of the land. I'll post back here next week with my impressions. I can't wait for race day. I've been prepping for so long!

[Runner]

Yeah man go smoke the race and let us know how you did!! Good luck!

[pdxprime]

9-22-13

Workout
26.2 mi @ 3:42:21

9-23-13

Weight - 192

Workout
4 mi @ 29:32

Ended up running the course on Sunday at ~ 80% just to get a lay of the land for the race in a couple of weeks. It was not as bad as I thought, but 26.2 miles definitely makes you sore. Haha. My taper began yesterday with a quick 4 mi run, and I'll continue to decrease over the next couple of weeks.

Can't believe the race is so close!

[Runner]

What did you think of St. Johns bridge and the dreaded "ramp"?