We like the best of both worlds.
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Thatās exactly how Iād have phrased this statement, I was about to just quote it and +1 it!
ā¦
+1.
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Second AM workout while kids are keeping themselves amused:
3 rounds:
20 air squats
20 push ups.
Cramps in my calf stopped play unfortunately, was slated to do 20 rounds. May complete later.
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This obviously needs to change so we can appropriately compare you to @Cyrrex.
You do realize you donāt have to be all or nothing, right? Thereās definitely a better starting point than 45 minutesā¦
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Thatās easy, Iām younger, better looking and have more hair. Letās not worry about all this āstrength and fitnessā stuff too much.
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Indeed! But Iām not at level zero. Itās 45ā of slow run so between 50% and 70% of max heart rate, just to get used to run for a while. I could right now run this time for a 5ā per kilometer pace
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Youāre currently in good enough shape to run a 50 minute 10K? Thatās double what I would call done with conditioning.
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Aiming for a 20 minutes 5K 
Also, trying to lose like 4 kgs so this will help
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I put on 7lbs while training to get better at running.
You need fuel for performance improvement.
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I agree with you, but right now my goal is fat loss before performance, and running burns a lot of calories. I prefer to move more before lowering calories. Also I never run (or so), so I think Iāll get better even without a surplus
I think running can be effective for creating a calorie deficit; I also think trying to get better at it while being in a deficit can be a road to disappointment.
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Work for today:
Morningstar C1W1D1:
Jumps: 10
Hang Snatch Grip High Pull:
10 reps @ 70kg
Squat:
5 x 70kg
5 x 80kg
5 x 5 @ 90kg
Press:
10 x 5 @ 45kg
Assistance (all supersetted with main work):
50 pull ups
50 dips
50 walking lunges
Notes:
- Trying to keep as close to the original for this one as a test run. This is a lot, a lot of work. Took a good 75mins while going at a solid clip and super setting and giant setting everything. Not convinced this is the way to go for me, this is going to be long, long sessions, especially on BBS squat sessions.
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I made an audible groan while reading this part. I think that is my least favorite supplemental work that Jim programs, especially for DL while keeping rest times decently short.
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I donāt disagree with the general premise of this.
I did a lot of running when I was younger. When I wanted to lose weight (and didnāt know any better), I did 2 runs a day and 1 meal a day. I lost 18 kg 4 weeks or so. Canāt remember but a very unhealthy time frame.
I was in one hell of a running condition that soccer season tho. It probably depends on what you are going for. If you want to train for cardiovascular effects (by that I mean "running longer) it is overall beneficial carrying less weight, so losing weight while improving running can indeed improve running performance after all. If youāre going for a fixed mileage like a 5k, you have a different picture. Every run I did back then was at least 5k, the longest being 24k.
Also besides this being a n=1 case and just personal experience, the starting point of body weight is important here.
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Losing weight absolutely helps with improving run times. I had a buddy that was a competitive distance runner that said, in most cases, the best way to improve run times is to lose 5lbs. Iām more wanting to emphasize that, in order to accomplish the training necessary to improve running ability, one will need the necessary amount of fuel to get there, which often results in weight gain.
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My own experience is that distance running and general cardio becomes significantly easier when I drop weight. However, if it was shorter distance and even sprintingā¦I can see weight gain being beneficial. Those dudes running 100m look pretty fucking powerful.
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I think I am poorly expressing myself. I am not meaning to convey one NEEDS to gain weight to run better, but that one needs to eat to fuel running training.
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The thing is: itās really light. And pretty easy. It just drags and drags and drags. If my sessions are taking 75mins with all my assistance supersetted with main sets, Iām not sure Iām up for that 3 times a week.
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I completely agree with you, itās just that Iām not going to engage in an activity without trying to get better at it! It would be a bonus, this is not my real goal, but I assume I can improve my run time because:
- Iām coming from a half layoff
- I would be lighter
- I almost never run so I would improve my technique as well as my cardio
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