Background:

Age: 26
Height: 181cm - 5'11"
Weight: 170lbs

Began running in the spring of 2011 after 1.5 years lay off from strength training (I was mountaineering on and off during this period). Began NG beginner routine approximately September 26, 2011. Began NG full (modified) on November 5th, 2011.

Goals:

Complete NG 50 day plan, modified.
Complete a Marathon.
Complete the Mount Olympus Ultramarathon in 5 years time.

Routine: My routine is based off of Ross' NG routine, but modified in the following ways to suit my physiology and goals.

Day 1: ICT
Day 2: Maximal Strength - Ring training (gymnastics bodies)
Day 3: Long Slow Distance running
Day 4: Rest
Day 5: EIT
Day 6: Maximal Strength - Ring training (gymnastics bodies)
Day 7 : Long Slow Distance running
Day 8 : Rest

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The_Greek's Workout Log

November 5th, 2011

First day of NG.

ICT#1: NO EXCUSES

Modified to:

First round
45s burpees
45s chinnies
45s squats
45s pushups

Second round
30s burpees
30s chinnies
30s squats
30s pushups

Third round
15s burpees
15s chinnies
15s squats
15s pushups

Fourth round
10s burpees
10s chinnies
10s squats
10s pushups

Status: COMPLETED

Notes: Extremely difficult. Burpees were conducted without the pushup. Pushups were done on knees after 6 - 10 regular pushups due to heavy breathing and fatigue. Had to rest in between sets an approximate 15 total.

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The_Greek's Workout Log

November 6th, 2011

Maximal Strength - RT1

#2 is preceded by 30s rest, and followed by 1 minute rest.


A1 Handstand x 10s, 30s rest.
A2 Ring dips x 3, 1 minute rest.

B1 Back lever tuck x 10s
B2 Ring pullups x 3

C1 Front lever tuck x 10s
C2 Ring hollow man x 10s

D1 Static wall sit x 30s
D2 Glute hamstring raises x 3

Status: COMPLETED

Notes: Although my ring strength is no where near what it used to be, i am very impressed by my recovery rate - thank you NG beginner routine. Glute hamstring raises were done to the half way point with assistance.

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The_Greek's Workout Log

November 7th, 2011

Long Slow Distance

17 min run, 1 min walk x 4. Total time: 68 minutes. ~9km.
Pace: 12min/mile.

Status: COMPLETED

Notes: Ran through the forested hills as usual, feeling very fresh until half way point. Last 17min section I had to stop for an extra 30s due to pain in my right ankle.

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The_Greek's Workout Log

November 9th, 2011

EIT Workout 1: The Interval Challenge

12 burpees
26 pushups
36 squats
400m run

repeat x 4

Total time: 23:00 minutes.

Status: COMPLETED

Notes: Exceptionally difficult, collapsed afterwards for 5 minutes on floor. First round managed 20 normal pushups before continuing on knees thereafter. Burpees became squat thrusts after 2nd round. Still feeling sore in right elbow from ring training, not a good sign.

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The_Greek's Workout Log

November 10th, 2011.

Maximal Strength - RT2

#2 is preceded by 30s rest, and followed by 1 minute rest.


A1 Handstand x 10s, 30s rest.
A2 Ring pushups x 3, 1 minute rest.

B1 Back lever tuck x 10s
B2 Ring inverted pullups x 3

C1 Front lever tuck x 10s
C2 Ring skin-the-cat (tuck) x 3s

D1 Static Wall squat x 30s
D2 One legged squat x 3

Status: UNFINISHED*

Notes: *Thighs very sore today, could not perform one legged squats as planned for leg segment. Right shoulder was sore post exercise, and fearing the worst, I applied ice for 15 minutes.

Update: It seems that I have indeed injured my shoulder... Will run tomorrow and hope I can workout in 3 days...

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The_Greek's Workout Log

November 11th, 2011.

Long Distance Run

Run 17 minutes, walk 1 minute. Repeat x 4.

Total time: 68 minutes.

Status: NOT COMPLETED

Notes: Due to shoulder injury I have decided to take a few days off from any exercise and see a physiotherapist.

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The_Greek's Workout Log

November 14th, 2011

Tabata Sprints:

Sprint 20s, rest 10s. Repeat x 8

Status: COMPLETED


Notes: Following my injury 4 days ago I have decided to continue training the lower half of my body until I heal completely. Due to see physiotherapist this afternoon. This workout has so far been one of the most painful workouts of my life. Was incapacitated on floor for 25 minutes following workout.

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The_Greek's Workout Log

November 16, 2011

Long Distance Run

Run 18 minutes, walk 1 minute. Repeat x 3

Total time: 72 minutes.

Status: COMPLETED

Notes: Wonderful run in nothing but shorts through the cold dark forested hills. Saw 2 deer, ran with them for 30 minutes.

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The_Greek's Workout Log

November 18th, 2011

Long Distance Run

Run 18 minutes, walk 1 minute. Repeat x 3

Total time: 72 minutes.

Status: COMPLETED

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The_Greek's Workout Log