<![CDATA[THE WILHELM ADVENTURES - Training]]>Mon, 05 Jan 2026 04:08:23 -0700Weebly<![CDATA[STRENGTH TRAINING WORKOUTS]]>Fri, 01 Jan 2021 07:00:00 GMThttps://www.thewilhelmadventures.com/training/strength-training-workoutsPLYOMETRIC STRENGTH 
items needed: mat, dumbbells, chair

Warmup
Push to Lunge Rotation - 10 reps per side, alternating
Single-Leg Glute Bridge - 10 reps per side

Workout (3 rounds, one minute rest between)
Farmer's Carry in Place March: 10 reps per side with dumbbells, alternating
Bulgarian Split Squat: 10 reps per side with dumbbells
Single Leg Push-Off: 10 reps per side
Calf Raises: 15 reps (optional dumbbells)

Cooldown
Sitting Glute Stretch: 5 reps per side
Flossing: 5 reps per side


STABILITY STRENGTH
items needed: mat, dumbbells, resistance band

Warmup
Windmill: 10 reps per side, alternating
Bird Dog: 10 reps per side

Workout
Quadruped Row: 10 reps per side with one dumbbell
Single-leg Deadlift to Row: 15 reps per side with two dumbbells
Standing March with Resistance Band: 15 reps per side (medium weight band)
Goblet Squat: 15 reps with one dumbbell

Cooldown
Hip Flexor Stretch: 5 reps per side
Flossing: 5 reps per side


HYBRID STRENGTH
items needed: mat, dumbbells, resistance band

Warmup
Lunge to Rotation - 10 reps per side
Single Leg Lower - 10 reps per side

Workout (3 rounds, one minute rest between
​Inline Lunge - 10 reps each side with two dumbbells
Double-Leg Hop - 15 reps
Clamshell - 10 reps on each side with resistance band
Renegade Row - 20 reps, alternating with dumbbells

Cooldown
Thoracic Opener - 5 reps per side
Flossing - 5 reps per side


MOBILITY 1
items needed: mat, towel

Ankle Mobility - 10 reps per side
Hip Mobility - 5 reps per side
Adductor Mobility - 5 reps per side
Hamstring Stretch - 5 reps per side
Windmill - 10 reps per side, alternating
Figure-Four Stretch - 5 reps per side
Quadruped to Downward Dog - 10 reps
Modified Pretzel Stretch - 5 reps per side
Lunge to Rotation - 5 reps per side, alternating
Alternating Reverse Four-Point Bridge - 20 reps, alternating]]><![CDATA[MAY POSTS]]>Sun, 31 May 2020 06:00:00 GMThttps://www.thewilhelmadventures.com/training/may-postsWEEK OF MAY 4-9

WEEK OF MAY 11-16

WEEK OF MAY 18-23

WEEK OF MAY 25-30]]><![CDATA[Week of May 25-30]]>Sat, 30 May 2020 06:00:00 GMThttps://www.thewilhelmadventures.com/training/week-of-may-25-30​MONDAY

REST:  ​Home Projects ALL DAY
​
​TUESDAY
EXERCISE: Combo Tempo - 5 min "flat" tempo, 10 min uphill tempo, 4 min "flat" tempo, 10 min uphill tempo. All recoveries were 2-4 min. 1 min all out at the end.
DISTANCE: 8.03 miles
​TIME: 1:18:22
TERRAIN: Garden of the Gods trails

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WEDNESDAY
EXERCISE: Lap Swimming
DISTANCE: 1600 yds
​TIME: 42:37

​
THURSDAY
EXERCISE: Mountain Bike - hill climbing up to Gold Camp Rd
DISTANCE: 11.49
​TIME: 1:29:28
TERRAIN: Stratton Open Space - Gold Camp Road - Captain Jacks - Chutes
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FRIDAY
EXERCISE: Road Bike - recovery ride
DISTANCE: 15.13 miles
​TIME: 59:15
TERRAIN: Cordera - Wolf Ranch - 2 loops

SATURDAY

​REST
]]><![CDATA[Week of May 18-23]]>Sat, 23 May 2020 06:00:00 GMThttps://www.thewilhelmadventures.com/training/week-of-may-18-23MONDAY
EXERCISE: Lap Swimming ​
DISTANCE: 1800 yds
​TIME: 43:29

EXERCISE: Easy Run
DISTANCE: 5.8 miles
​TIME: 48:54
TERRAIN: Cordera/WR Loop - rolling hills

STRENGTH: Mobility

TUESDAY
EXERCISE: Mile Repeats - 3 x 1 mile repeats on trail (6:59, 7:00, 7:10)
DISTANCE: 7.13 miles
​TIME: 1:01:27
TERRAIN: MVP on Santa Fe

STRENGTH: Plyometric Strength by Chris Lee
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WEDNESDAY
EXERCISE: Lap Swimming ​
DISTANCE: 1500 yds
​TIME: 41:44

EXERCISE: Road Bike with Mike
DISTANCE: 13.16 miles
​TIME: 1:07:41
TERRAIN: Cordera/WR/Cottonwood Creek Trail 

STRENGTH: Mobility
​

THURSDAY
EXERCISE: Trail Run - 25 min. uphill tempo
DISTANCE: 7.10 miles
​TIME: 1:19:57
TERRAIN: Section 16 from Gold Camp Road to Palmer Trail

STRENGTH: Stability Strength by Chris Lee
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FRIDAY
EXERCISE: Mountain Bike - 2 loops Black Forest Section 16
DISTANCE: 7.73 miles
​TIME: 36:46
TERRAIN: Black Forest Section 16 - rolling hills 

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SATURDAY

​REST
]]><![CDATA[Week of May 11-16]]>Sat, 16 May 2020 06:00:00 GMThttps://www.thewilhelmadventures.com/training/week-of-may-11-16MONDAY
EXERCISE: Road run - Easy to Moderate pace 
DISTANCE: 4 miles
​TIME: 34:45 
TERRAIN: Royal Pain - Half ascent and half descent
​
EXERCISE: Lap Swimming 
DISTANCE: 1000 yd
​TIME: 31:43

STRENGTH: Mobility
​
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TUESDAY
EXERCISE: Hill Repeats - Ridge Road Combo Platter - 3x6 min and 8x30 sec strides
DISTANCE: 7.90 miles
​TIME: 1:19:05
TERRAIN: Garden of the Gods - hilly on road and strides on trail

​STRENGTH: Plyometric Strength by Chris Lee
​
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WEDENSDAY
EXERCISE: Lap Swimming
DISTANCE: 1400 yds
​TIME: 41:12
​
EXERCISE: Road Bike - Easy to Moderate Pace
DISTANCE: 8.35 miles
​TIME: 37:49
TERRAIN: Cordera and Wolf Ranch - rolling hills

​STRENGTH: Mobility
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THURSDAY
EXERCISE: Track Workout - 10x400m (between 1:35 and 1:38), Recovery for 1:45 
DISTANCE: 5.05 miles
​TIME: 1:03:54
TERRAIN: Manitou Track

​STRENGTH: Stability Strength by Chris Lee
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FRIDAY
EXERCISE: Lap Swimming
DISTANCE: 1500 yds
​TIME: 42:32

​EXERCISE: Mountain Bike - Black Forest Section 16 - 2 FAST loops (17:47, 18:02)
DISTANCE: 7.61 miles
​TIME: 35:49
TERRAIN: Black Forest Section 16 - rolling hills


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​EXERCISE: Bear Creek Tempo Loop - EASY
DISTANCE: 7.01 miles
​TIME: 1:01:04
TERRAIN: Bear Creek Park - rolling hills

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]]><![CDATA[Week of May 4 - 9]]>Sat, 09 May 2020 06:00:00 GMThttps://www.thewilhelmadventures.com/training/week-of-may-4-9MONDAY
EXERCISE: Road run - Moderate pace 
DISTANCE: 6 miles
​TIME: 52:13 (8:42 average pace...not so bad after so much time off)
TERRAIN: Cordera/Wolf Ranch rolling roads
STRENGTH: Resistant Band Exercises


​TUESDAY
EXERCISE: Trail run - 3 min hill repeats x 5 with 90 sec jog recoveries
DISTANCE: 4.67 miles
​TIME: 43:00
TERRAIN: Rampart Range Road Hill
STRENGTH: Plyometric Strength ​by Chris Lee
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​WEDNESDAY
EXERCISE: Mountain Bike
DISTANCE: 5.08 miles
​TIME: 53:41
TERRAIN: Spruce Mountain Open Space - Chamberlain Trail to Ladders to Gold Camp Rd and back
STRENGTH: Mobility 1
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​THURSDAY
EXERCISE: Road run - 3.3 mile tempo
DISTANCE: 6.31 miles (tempo miles 6:51, 7:24, 8:24 - downhill first half, uphill second half)
​TIME: 53.48
TERRAIN: Garden of the Gods road tempo loop
STRENGTH: Stability Strength by Chris Lee
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FRIDAY

REST

​SATURDAY
EXERCISE: Long Run with Caryn 
DISTANCE: 8.09 miles
​TIME: 1:08:51
TERRAIN: Santa Fe Trail

STABILITY: Hybrid Strength by Chris Lee

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]]><![CDATA[Exercising through COVID19]]>Mon, 04 May 2020 22:37:41 GMThttps://www.thewilhelmadventures.com/training/exercising-through-covid19It was during the fall months of 2019 that I finally started to get into a great routine of strength training mixed in with my running and biking. Mike and I joined a Cross-fit gym and worked slowly on building up strength and getting to know our Cross-fit family. It truly was a place I enjoyed working hard. I felt like I was finally becoming a stronger runner because of it and that was an amazing feeling. Then COVID19 happened and suddenly I found myself not doing any sort of strength training. It was all I could do to just keep running. I continued training with one of my very best friends, Dionne. Occasionally we would be joined by our good friend Caryn. It was exactly what I needed to get me through the first few weeks. With an injured plantar and Caryn recovering from her marathon, we were not running speed workouts or long runs. We just ran for the sake of running. I started pulling out old strength training workouts and doing them twice a week. I spent once a week at the PT working through some of my aches and pains. I was finally getting to a great place, a place that was helping me feel a little bit better amid the entire mess the world was in. Then I had a sudden health crisis and everything completely stopped...no running, no biking, no strength. Time, rest, medical intervention, prayer, and extremely supportive family and friends helped me get through it. Now I am on the other side of that and I have a plan in place to get back to where I was. 4 days of running, 2 days of biking, 3 days of strength and 3 days of mobility is where I am starting. I just happened to stumble across a 30-day strength training workout from Runners World that I will be implementing with my running and biking regimen. With an XTERRA still on the books for July (has not been canceled yet), I need to get strong, I need to get fast, and I need to be motivated. Hopefully tracking my progress on this blog will help me stay motivated through this crazy time. ]]>