weeks 9/3 - 9/9 & 9/10 - 9/16

Mon.  a.m. ran 1hr. 3 sets of pull-ups & one legged squats
       p.m. Sparred 6 x 4min , 4 x 5min. finished with strength & conditioning

Tues. a.m  Ran 1 hr - 6 x 1/3 mile hill repeats.
          p.m. 4 x 3min grappling - forms

Wed.  a.m. strength training 
           p.m. 1hr grappling - finished with push- ups & abs

Thurs. a.m. ran 1hr
           p.m  sparred 4 x 5min

Fri.   Ran 2.5hrs out at Government Canyon.  Was planning on doing 3hrs.  The thermometer at the trail head said 97.  I'm not acclimated for that kind of heat.

Sat. Zip. clowned around at a bike race

Sun.  45 min on bike with some strength training

Mon. a.m. ran 1hr. with 3 sets of pull-ups & one legged squats
 p.m. Foot really hurt, so grappled an hour with some push-ups & abs.

Tues. a.m. ran 1hr - 6 x hill repeats
 p.m. Parent orientation for boys.  good excuse to call it a day.

Wed.  Ran 2m with alpine than 10 x 150m full out with 10 sec. break.

Thurs. a.m. biked 45 min. with strength training after.
            p.m.  Sparred with some good forms practice after.

Fri.  ran 1hr 20 min. with almost 1000ft of gain.

Sat.  ran the 9.3m cielo vista loop before classes.  Man I miss that loop.

Sun. ran 1hr hard effort with squats & pull-ups after.

First 2 weeks back with some actual real running effort. 38m & 45m on the two weeks.  I'm not going to load up to much running over the next few weeks. I can feel my fitness improving with the added work-outs.  4 weeks until the test & I am feeling pretty good with my skills & fitness.  My foot however is still giving me a healthy dose of pain.  I'm hoping that a week taper before the test will give it enough  rest to hold up. 

Week 8/27 - 9/2

Mon. Called off the training. Rolled my ankle.

Tues. Biked 50 min, then strength training.

Wed. 4 bow sparring matches, 10 hands only 4 min. Matches. Finished with some conditioning drills.

Thurs. Ran 1 HR. 3 sets of pull - ups & one legged squats. Forms

Fri. Ran 1 HR.

Sat. Ran 95 min on purgatory creek trail in San Marcos with Bruce from New York. He was not used to the humidity. Bruce is a former division one track runner. He knows a lot about how to run short distances fast, but when he got out of the car with no water, I thought this could end bad. I shared my 22oz of water with him and he got through it. Running in Texas summer is like a totally different sport from just running.

Sun. Pool side

Not as much sparring as I would have liked. Maybe it's good to give my face a little rest from taking a beating 3 times a week. Having a ton of fun hitting the pads & pushing myself. It can actually be so peaceful in the middle of a sparring match. You can't think about anything else and have to be totally in the moment. Live to train - train to live.