Turkey Mountain 4.5 Mile Run w/ Kiah

 Make sure your dog is fit. You wouldn't expect an unfit friend to happily join you on a 10-mile run, and it is the same with dogs. They need to be healthy to enjoy their running, so start gently and build them up.

3 Hour Snake Run 2015

Kiah and I ran 14 miles total in about 2 hours and 32 minutes @ Turkey Mountain on Saturday morning for the annual Snake Run. This is the 5th time we have ran this race.

The course is actually an out-and-back, but for simplicity we'll call it a loop. You will run 3.75 mile loops, hitting the turnaround in 2.1 miles, then you'll run then route in reverse. One section is bypassed on your return trip, and you'll hit the start/finish after 3.75 miles. Then you do it all again. How many laps can you run in three or six hours? It's up to you.

Training for Life

Tuesday Nov. 12th, 2013
30 min Mobility/Yoga
Power Clean warm-ups 135(5)-155(5)-185(5)-205(5)
5 Touch n Go Power Cleans EMOM 6 min @ 225 = 30 reps
Front Squats 4-4-4-5-4-4 reps E2:30MOM
225-275-305-325-305-305
AMRAP 10 min: = 2 rds + 28 box jumps
15 T2B
30 box jumps @ 30"
15 clean & jerks @ 135
30 DUs

Wednesday Nov 13th, 2013
30 min Mobility/Yoga
Push Press 6-5-4-4-4-5-4-4 reps E2:30MOM
95-135-185-205-215-225-215-215
AMRAP 12 min: = 5 rds + 1 G2O
3 Ground 2 Overhead @155
6 HSPU
9 Ring Dips
12 Barbell Push-ups
Then:
30 sec max chest2bar pull-ups = 18
Rest 1 min
30 sec max C2b pull-ups = 20
Rest 1 min
30 sec max pull-ups = 18
Rest 1 min
30 sec max pull-ups = 15

Evening WOD
Track work @ Rodgers Track w/ Kiah

Run slow 400m 1:30/ Run fast 200m :38
Run slow 200m :50/ Run fast 400m 1:20
Rest 2 min
300yd sprint (50 out and 50 back, then 100 out and 100 back)  1 min
Rest 30 sec
5 min handstand walk practice
Rest 2 min
Run slow 200m :52/ Run fast 200m :39
Run slow 200m :48/ Run fast 400m 1:25
Then: 4x60yd sprints :08/:08/:08/:08

Dog's love to RUN

KIAH - The Chesapeake Bay Retriever

Your dog isn't the only one that will benefit from your daily runs. The extra miles you put in running your dog will burn additional calories, improve your endurance level and give you even more opportunities to reduce stress in your life. You'll become a better and happier runner.Your exercise session with your dog is a great time to work on training commands. Running all those miles has taught Kiah to heal to my left side. Kiah and I have run countless miles for 4 years now. She is definitely a trail, mud, snow, rain, long distance, neighborhood, racing, bad ass dog!

My Training Partner