Small Improvements - 5/18/17

This workout was higher intensity/short duration with little recovery times between workouts. The consistency of my workouts and nutrition have improved after several back to back weekends out of town. Coming off the backpack trip to the Eagle Rock Loop and having multiple rest days I can notice improvements in my speed during aerobic threshold training.

Training Duration:            1 hour

Workouts:                          

• 2.5-mile run
• Progressive from 5.2 mph – 8.0 mph
• 15 Min stair machine equivalent elevation gain 600ft
• Back strength work
• Core work                                      

Nutrition:

• Blueberry & Pork Sausage Patties
• Spaghetti with Meat Sause (replaced Noodles with zucchini)
• Blood Orange
• Mtn Ops Pre-Workout Supplement
• Electrolytes – No Sugar
• Protein Shake w/Spinach, Kale, Blueberry, and, peanut butter
• Taco seasoned Ground Beef and Black Beans
• Magnesium
• Antioxidants
• Mtn Ops – OX

Week looking ahead:

• Looking to put in at least 20 miles in over the weekend
• Hypotrophy Strength training
• Weighted Stadiums 
• Run and circuit training

-Daniel Underbrink

Gym Time - 5/16/17

Today felt great, my eating this week was much cleaner than last, and could really feel the difference. I usually start with a 3.7-4.0 Mph incline warm up walk before I do my run but today I went straight into a Cold start run to see if my body is adapting better to Cold starts. I must say with a solid week of eating good, great sleep, and active days leading up I felt an improvement. Cold starts are important to me. When in the backcountry, it is normal for me to sit for an extended period of time and then have to go and hit it hard, this has been one of my biggest struggles.

Training Duration:            2 hours

Workouts:                           7 mile treadmill run 3% incline

                                                Avg Pace 9.80/mi

                                                Avg Hr 148

                                                Total Body Circuit 30 min

                                                Recovery Stretches, foam rolling, etc..

Nutrition:

                                                4 eggs, Bacon, and Sausage

                                                Shrimp PoBoy

Cheese  

                                                Strawberries

                                                Protein Shake w/Spinach, Kale, Blueberry, and, peanut butter    

                                                Spaghetti with Meat Sause (replaced Noodles with zucchini)

                                                Mtn Ops Pre Work out Supplement

                                                Electrolytes – No Sugar

                                                Magnesium

                                                Antioxidants

                                                Mtn Ops – OX

I felt very strong during this workout, it was truly a fun run, my mood was high, no pain, just felt great.

-Daniel Underbrink