6 mile trail run. 1300 feet elevation gain and loss. First time I could run this course without taking any walking breaks. Thank you squats!
Sunday: 4 miles with the dog.
Bench: work up to amrap 90x8. Yikes. The regression continues.
Dumbbell row: 20lbx 28 reps x 1 set
Squat: work up to amrap 145x23. High rep squats have been working for me, so I feel compelled to stick with them.
PT with bands.
Wed: 4 miles
Thursday: MP triples @ 55, 65, 70, 75; heavy singles at 78.
Dropsets: 65x9; barx20
HLR: 3 sets of 8
Pull-ups: 6 sets of 2
Stuff with bands.
Yesterday: added 30 minutes on bike
Today: 10 mile run on the road.
Today: couple miles in the woods with the dog. Not sore but my legs were fatigued from yesterday’s long run.
Deadlifts: 5s @ 135, 155, 175, 195, 205, 215.
Fall running is the best running. 6 miles on the road today. I’m feeling pretty good about my capacity right now, and I am enjoying being outside.
I am not going to get crazy and go run 6 miles or anything but I do love fall!
MP today. Will take tomorrow as a recovery/ mobility/ PT day.
Worked up to a heavy triple at 75; drop set 50x 18. Lots of high re band stuff.
Strength endurance is a fascinating animal. The bar is so light and moves so easily at first and then it doesn’t and the weight is suddenly impossible. It’s a very curious experience. One which I surprisingly enjoy.
I should know better. As soon as I say I’m going to do x, here x refers to high rep squats, I don’t.
I felt like a newborn colt in the squat rack today. Guess the added miles on the road have caught up with me and run me over.
155x3 reps x 5 sets. Awful.
Pull-ups 10x2. I wanna say something about what I’m going to do here. But I won’t make the same mistake so soon.
The same thing nearly always happens to me, too. It’s uncanny.
5 miles today. Legs felt great. I clearly did not squat enough yesterday.
Bench today; triples @95 x 4 sets
High rep stuff with bands
Deadlifts: triples up to 225; singles up to 245
MP: triples up to 75; single @ 80
More and more I think about training in terms of building and maintaining infrastructure.
I like the building phases the most—covering new ground—-chasing prs. But the maintaining phases are equally important. Perfecting and owning new skills.
I am in a squat and bench press maintenance phase. This week I worked on owning 175 on the squat and 95 on bench. Lots and lots of triples at those weights. It was mentally so much easier than trying to grind out a new rep PR.
I’m in a building phase for endurance. I hope to be able to hit a late fall trail run.
I generally find that my deadlifting and pull-up ability are less impacted
by increases in running volume than squats and bench.
I may be able to build some strength with those movements while I focus on the running. Either way, it’s all good.
I’ve missed training for something—a particular goal done at a particular time. It will be good to run a race this fall if I can.
So,that’s what I am doing.
12 miles. This was more of a struggle than I was expecting. I felt crappy the whole time. I kept waiting for things to turn around, as they sometimes do if you keep after it long enough, but that didn’t happy today.
I am sure it won’t be long for these 8-12 mile runs to feel more routine. I am not there yet, but I’m excited to get to that point.
This sign is technically for equipment maintenance, but when you think about it, your body is the most important piece of equipment you own…