What: Training log leading up to my attempt to run a sub 45 minute 10k and pull 545lbs (trap bar) in the same day. Alternatively, a sub 20 minute 5k would be ok too.
When: August 13, roughly 16 weeks from now.
Where: Grant Park at the Chicago 10k and my neighborhood gym.
Why: Because I like the idea of working towards two seemingly opposing goals and being held accountable.
How: That’s the purpose of this training log, to tie together 16 weeks of distance running, deadlifting, and rec soccer.
I turn 45 in a few months and I guess this is my version of a mid-life crisis. It’s actually kind of boring; a 29 year old blonde or a red 'Vette would be more exciting but neither my gf nor my bank account would be too appreciative so this is the next best thing.
I’ve never run a competitive 10k before but was fast when I was a kid (15:37 3 mile time). The running comes naturally to me, strength sports don’t. That being said, I haven’t run more than 20x in the last 20 years so I’m starting from scratch but for some slow runs I’ve made in the last few weeks. I’m also about 70 pounds heavier than I was in HS so I’ve got that working against me.
Where I am: I’ve been running WS4SB III for 6 months and really enjoying it. Within in the last 18 months I’ve hit a 215lb OHP, a 285lb bench, a 315lb FS, and 500lb conventional pull. My body is a mess though as I’m not built for lifting. The heavier/more often I lift, the stiffer I get. I have on more than one occasion pulled my back either getting up from the toilet or twisting to flush (this shamed me more than you can know to admit) in the morning. Right now, I’m dealing with a tweaky right calf and knee effusion on the same side.
Soccer has become my latest passion. Having come to the sport in the last couple years, I’m not talented (at all) but have more stamina than the middle aged white dudes I play against and am much bigger than the Mexican and South American guys who make up the balance of the league. In my mind’s eye, I’m like Marcelo but in actuality I’m like a goon if soccer had goons. I bomb up and down the left side until the opposing teams wings have the ball at which point I harass them so badly they give up the ball, usually while saying some choice words about my mother and a horse they once knew.
Looking forward: I was tempted to lay out a 16 week plan but I think this is going to be all about flexibility and playing up whatever my strength is at the moment while avoiding injuries like the plague. I was tempted to try this in 8 or 12 weeks but decided against it. I would almost be guaranteeing myself some kind of overuse injury and to what end? And now, without further ado:
AM: 3 mile run, 60% pace
PM: DL wut 3 x 335, 3 x 335
Reverse hypers 3 x 12 x 200lbs
SLDL 3 x 185
sled push 5 x 40 yards + some plates