Month 6: Marathon & Ultramarathon – 31 days of Ironman 70.3 Training

152/ 365
Tuesday, May 1, 2018
Daily Challenge
WORKOUT- 3 mile/5k run

Other training:
Swimming: 1800 m
2 x 400 m – front crawl – 30 sec rest.

3 x 300 m – front crawl – every 150m swim 50 m fast – rest 30

2 x 50 m – front crawl with board, breathing both sides
Kickboxing: Para Bellum w/ Lyndon Whitlock
spinning kicks, spinning back fist, superman punch, question mark kick
Resistance training: Strength: anterior
Flat BB: 275×5,285×4,300×3,315×2 (slow negative last one)

pin press: 275×3; 315×1; 275 2 sets x 5

DB shoulder press: 75lbs x 6, 85×6,90×6, 75×6 (much better depth)

153/ 365
Wednesday, May 2, 2018
Daily Challenge
Workout- 5 X 400 m fast paced runs – slower pace 1:30 rest between sets

Other training:
Resistance training: Back
•bent over rows (225×2 sets5, 245×4, 225×3)
•Lat pulldowns 2-1-2
•machine plated rows, v-bar pulldowns

154/ 365
Thursday, May 3, 2018
Daily Challenge
Workout – 3 mile/5k run

Other training:
Swimming
2 x 300m (100 free, 100 front drags, 100 kick) – 30 sec. res
5 x 200 m (faster pace than typical – consistent)

155/ 365
Friday, May 4, 2018
Daily Challenge
Workout – 8 mile run

• 1hr 5 minute pace

Other training:

Resistance training:

Flat bench: 245×10,265×8,265×6,265×8
DB chest press on Swiss: 3 setsx8 – 90 lbs
circuit: slow temp DB single arm press on Swiss (50lbs); triceps reverse pushdowns, close grip pushups on swiss ball – 2 sets

Kickboxing: Para Bellum

superman punches, superman to spinning back fist, question mark kicks after toe front kick set up; showtime kick

156/ 365
Saturday, May 5, 2018
Daily Challenge

Workout – 4 sets of intervals .25 miles: 1:38, 1:30, 1:26, 1:30 – 1 minute 30 sec slower paced run between quarter miles

Other training:

• • Back workout: endurance
  • bent over rows 15 reps
  • rear delt raises
  • narrow grip lat pulldowns
  • negatives on chin ups

157/ 365
Sunday, May 6, 2018
Daily Challenge
Workout: Toronto GoodLife Marathon 26.2 Miles

Other training: None

158/ 365
Monday, May 7, 2018
Daily Challenge
Workout: 5 Miles on bike – 3 minute ride with 20 sec HIIT

Other training:
Resistance training: Posterior workout – upper
bench: 275 x 5, 290×3, 300×3, 300×2
DB flys 6 x 75lbs – 3 sets
lat raises; slow swiss ball shoulder press 50lbs 3 sets x 8 reps

159/ 365
Tuesday, May 8, 2018
Daily Challenge
Workout: Hill work – sprints
1 set x 6
2 sets of shopping cart pushes
1 set with Nick in shopping cart – resistance

Other training:
Resistance training: Legs
Glute bridges: 315X8 3 sets
BB RDL’s: 135,155,155
VMO step ups: BW
SL glute bridges
Swimming: 6 x 300 m (fast front crawl x 100, buoy x 100, flutter kicks x 100) – 1800m

160/ 365
Wednesday, May 9, 2018
Daily Challenge
Workout: 9 mile run

Other training: none

161/ 365
Thursday, May 10, 2018
Daily Challenge
Workout: half marathon split up
6.5 miles 10 am
3.2 miles 4 pm
3.2 miles 9 pm

Other training:
Resistance training: Legs/back

Deadlifts: 3 x 5 @ 275 – stop, re-set each rep
DB front lunges 3 x 8 slow @ 25lbs
Heavy BB rows: 3 x 225 – 3,4,4
Fast twitch BB rows: 135 x 15 reps 3 sets
Close grip straight bar Lat pulldowns: 3 sets x 10 – 2-1-2
Machine single arm row – fast twitch 3×15 reps @ 70lbs

162/ 365
Friday, May 11, 2018
Daily Challenge
Workout: 9.35 Mile run
Pace 10.4
Time: 1:34:52

Other training:
Muay Thai
Para Bellum –smooth fundamental combinations (specific proper technique); chasing, exiting, angles, long punches etc. 15 minutes of Knee strikes

163/ 365
Saturday, May 12, 2018
Daily Challenge
Workout: 4 mile hill work on bike – 30 minutes

Other training:
Resistance training
bench: 275×3,284×3,2953,305×3
incline BB – 225X6 – 3 sets, 245×3, fast twich at the end
incline DB – 100 lbsx 6 reps -2-0-2
landmine presses – endurance
tricep work
Swimming:
300m – rest 30
50 m board hugs
400m front crawl – rest 30
50m board hugs
600m front crawl – rest 30
50m pyramids -2,3,4,5,6,7,8 breaths
50 m torpeedos
TOTAL: 1800m

164/ 365
Sunday, May 13, 2018
Daily Challenge
Workout: 10 mile triangle hill run – cross ave Oakville
Pace: 1:25:06

Other training:
Resistance training:
Endurance circuit: VMO stepups 4 boxes, clams, resistant band lat raises for glutes
Cable RDLs /ss/ hamstring curls 20 reps
Kettle bells forward lungs /ss/ lying abductor raises – 15 reps

165/ 365
Monday, May 14 2018
Daily Challenge
Workout: 10 mile run

Other training:
Resistance training
Bench press: 245×5,235×8,225×8 2-0-2
Front squats: 135×5,185×3 (3 sets)
Deadlifts: 315×3,335x3x355x3 (dead pause)

166/ 365
Tuesday, May 15, 2018
Daily Challenge
Workout: 5 mile hill ride on bike

Other training: leg endurance
1.Box VMO BW step-ups (10 each leg), kettle bell hip hinge (20), hyper extensions x 10 – 10 sec hold last rep – 3 sets
2.Sled pushes there and back (3 plates); box jumps BW (20)- 3 sets
3.hamstring curls (10) 1-0-2; body weight squats (20 reps)

167/ 365
Wednesday, May 16, 2018
Daily Challenge
Workout:
9 mile run – Dundas valley 8:35-10am
9 mile run – Bronte creek trail 1:40-3:15
2 mile run – treadmill – 9:10-9:28 pm
**20 MILE TOTAL

Other training: Back (strength)
Cable rows – 6 reps x 3 sets @ 110 lbs
Single arm db rows -3 sets x 7 @ 100 lbs
BB rows – 4 sets @ 205×5,225×5 (3 sets)

168/ 365
Thursday, May 17, 2018
Daily Challenge
Workout: Interval cycling
10 rounds 30 sec. easy 30 sec. sprint

Other training:
Swimming
Catch-up freestyle 400m
Double arm pull 6x 50m pace time 1:10 if you finish early rest
Flutter kick with board – 4x100m 25 second rest
Hand drag freestyle – 8x50m pace time: 1:00
Distance swim 500m
Total: 2000m

Resistance training:Anterior upper body
Incline BB press: 225×6,245×5,245×4,245×5 – 3-4 min rest
DB incline pres @ 100 lbs x 8 reps – 3 sets
Swiss ball DB shoulder press: 2-0-2 @ 35 lbs x 8 reps
Battle ropes; lat raises;

169/ 365
Friday, May 18, 2018
Daily Challenge
Workout: 3 mile/5k run
Pace 8:16

Other training:
Kickboxing – Para Bellum fundamental combos w/leg kicks; tech sparring

170/ 365
Saturday, May 19, 2018
Daily Challenge
Workout: 3.58 miles
Pace: 8:36

Other training: Resistance training
Leg endurance
Split squats (20) /ss/ frog glute bridges (20 reps)
Hip Thrusts @ 225 lbs (20); SL Kettle Bell RDL – 12 kg (10); lateral box jumps (30 sec)
Abductor machine – descending drop sets – high reps all sets, controlled to burn out

171/365
Sunday, May 20, 2018
Daily Challenge
Workout: 15 sec rest/30 sec 3.2 mile walk/30 sec @ 14 mile per hour sprint (8 Rounds)

Other training:
Swimming
Catchup – 400m
Closed fist freestyle 8x50m 1:15
Tomb stone kick 2x 100m 25 second rest
4 x 50m sprint on 55 sec
Distance swim 500m
Total: 1700
Resistance training: Back/arms
Pull up ss chin ups (negatives)
Concentration curls ss 21’s
Rope lat spread
Single arm cable lat pull ss cable rows
Face pulls

172/365
Monday, May 21, 2018
Daily Challenge
Workout: 6 mile run

Other training:
Resistance training
Chest: 275×3, 285×3, 295×3 – assisted shoulders and tris

173/365
Tuesday, May 22, 2018
Daily Challenge
Workout: 6 mile run

Other training:
resistance training
Legs – endurance
Sprints 30 sec @ 14 mile per hr, skip 1 minute, mountain climbers (30 sec), roll outs (30 sec), goblet squat and press (30 sec) – 4 rounds
Deadlifts 315×3,335×3,365×3 – singles
glute work- slow tempo – bands

174/365
Wednesday, May 23, 2018
Daily Challenge
Workout: 3 mile taper light run

Other training:
Swimming
Hand drag freestyle 300m
Rolling (3 back 3 free) 4x100m 1:30
Sculling (feet first, head first, arms up) 50x each x 3
Hold pull boy in hands and kick 5x50m 1:30
Distance swim 700m
Total: 2100 m

Kickboxing: Para Bellum with Coach Lucas

175/365
Thursday, May 24, 2018
Daily Challenge
Workout: 3 mile taper run

Other training:
resistance – light back endurance day (hit all areas) high reps

176/365
Friday, May 25 2018
Daily Challenge
Workout: 5 mile cycle

Other training:
Hot Yin Yoga

177/365
Saturday, May 26 2018
Daily Challenge
Workout: 50 MILE ULTRAMARATHON – Sulphur Springs
12:35:00 – 6 am-6:35 pm

Other training: NONE

178/365
Sunday, May 27, 2018
Daily Challenge
Workout: 3 mile cycle/5k

Other training:

Resistance training: anterior (chest, shoulders, triceps)
BB bench: 275×5,280×4,285×3 – 3-2-2 DB shoulder press, overhead triceps’ extensions, lateral raises, revers curls

 

179/365
Monday, May 28, 2018
Daily Challenge
Workout: stationary bike 20 seconds hard, 10 second rest -12 minute round

Other training:
Resistance training: endurance back – high volume

180/365
Tuesday, May 29, 2018
Daily Challenge
Workout: Stair Master – level 12 (high intensity) 15 minutes

Other training:
Resistance training: Legs
Squats: 225×5,225×5,245×5,135 slow tempo; front squats 8 sets x 8 reps – slow
band walks, sidekicks with band; kettle bell step-ups

181/365
Wednesday, May 30, 2018
Daily Challenge
Workout: 6.5 mile/11 km Bike ride on road

Other training:
Resistance training: Cross fit w/powerlifting program starts
100 pull ups
Deadlifts 9 sets x 4: 225 x 3 setx,245×2 sets, 265×1, 295x3sets
4 x 500m row machine – rest 1 minute

Swimming:
700 m swim
4 x 100m pulls
700m swim – different type every 100m
-front crawl 2 breaths
-front crawl 4 breaths
-front drag
-closed fist front crawls
-stream lines with strokes
-floating back
-100m sprints

182/365
Thursday, May 31, 2018
Daily Challenge
Workout: Cycle with gear attached – 3 miles

Other training:
resistance training
Bench press @ 75% – 255 5 sets x 7 reps
21,15,9 drop set DB bench ss/ flat back BB rows (15) ss/ crunches – 3 Rounds