Disney trip was incredible.  We had a great time!  It was an excellent opportunity to disconnect and just spend time with the family.


My son and I. Really enjoyed spending time with him.


I really needed it.  In addition to family time, this vacation provided me with the opportunity to reflect on work, training, and everything I have going on.  I’ve gotten to the point where there are so many people wanting/needing things from me that I’m just going to have to start saying no.  Anyway, I think I’ve worked out my priorities and I’m ready to take on everything that lies ahead!  Refocused.  Ready.

I have 6 weeks until the Ouachita 50 Miler.  One of my goals this year is to run a 10:30 50 miler.  I’ve just finished reading Power Speed Endurance by Brian Mackenzie, and it’s really given me some great insight into how training should be laid out.  I really want to smash this next race so I’m determined to put 110% into training and preparing for it.  No slacking.  Yesterday I put together the next six weeks of programming based on some of my past training and some of the Crossfit Endurance templates that are laid out in Brian Mackenzie’s book.  I’m very excited about it, and can’t wait to see how it works out.  The biggest thing is that I’m making sure to run 3 times a week.  Short intervals on Monday, Long Intervals on Wednesday, and a TT or Tempo run on the weekend.  Too many times in the past I’ve skipped these during the week, and just opted to run on the weekends or not at all.  In addition, I’m adding in 15-20 minutes of pose skills/drills to every training day.  I really enjoyed doing them this morning, and I think it will help my technique and make me a better runner.  On to today’s training:

15-20 Minutes Pose Skills/Drills

  • 4 x Wall Drill
  • 4 x Hop/Lean Drill
  • 4 x Jump Rope Drill
  • 4 x Carioca Drill


  • Front Squat 4 Rep Max; 4 x 4 @ 90% of 4RM

Felt good on these.  Worked up to 200# on the 4RM, then did the 4 x 4 at 180#.  Here’s a video for fun:

Chest/Elbows could probably be higher, and knees need to be pushed out more I think.  Thoughts?


  • Press 4 Rep Max; 4 x 4 @ 90%

Worked up to a 125# 4 Rep Max, and did the reps at 115#


  • Every Minute on the Minute (EMOM) for 8 Minutes 2 Jerks @ 70%

I did these at 130#.  It’s been so long since I 1RM’d a jerk I wasn’t sure what to do, so I just used a semi heavy weight. 🙂

After that I did a Tabata row just for fun.  After work (or at lunch today) I’ll hit the track for:

4 x 400m w/ 2minute rest

That will be it for today.  Back at it tomorrow!  Lift Heavy Run Long!