Pull-ups 1,2,3,4,5,6,6,4 (pyramid until one set is missed + one more max effort set; 10s rest per repetition in the previous set)
Push-ups 13,11,12
7-mile run in 1:00:45
I managed to squeeze in this run right on the brink of the next heat warning. It was still hot. My ankle still needs about a mile to warm up, but otherwise running feels “okay.” I’m using my ankle and the heat as excuses to not do a speed or hill workout this week; instead, I will just accumulate miles. I have taken yesterday and today off of work, so it’s been nice to relax while also settle back into my pre-injury routine.
AM
Pull-ups 9x4 (three sets normal grip + three sets close-grip + three sets wide-grip; 60s rest)
Press 60x2x6
Front squat 120x3x4
Deadlift 210x2x3
Some BPA
PM
10-mile bike ride in around 36 mins
Pull-ups 7,6,6
DB press 20x16,10,10
Pull-ups 13x4; 60s rest between sets
Push-ups 5x10
BPA 3x20
Standing ab wheel 4x4
Ran 7 km in 38 minutes. Still 110 degrees outside, and I was feeling very blah today. I might have to invest in some sort of running vest so that I can bring water with me because not every route I run has drinking fountains. I’m also becoming a bit curious about rucking and/or training with a weighted vest, but we’ll see.
It was around 12 degrees cooler than yesterday, so this was manageable but still tough. I almost pushed it to 13 miles, but I wanted to end today on a good note (i.e. without another rolled ankle). This was my first long run wearing Altras, so my calves have been hurting since I got back. I think I have to stay with zero-drop though; I like it way more, and as someone who is prone to rolling an ankle, I feel more stable.
Thanks all, I appreciate the words! I hope that my foot will be back to 100% soon; I really tore it. I am pleased that I can train again more or less as normal.
I told my best friend about my injury and that I was riding a bike instead of running, and she insisted that that was a poor idea with a bad ankle. While I appreciated her concern, I love that the members of this community understand the need to do something even when injured.
Today was supposed to be a rest day, but I slept poorly and was up way earlier than expected, so I did this. I’m pleased with how much easier push-ups have become over the past few months – maybe partially because I am (presumably) lighter? Though I’m still quite bad at them.
AM
Pull-ups 9,5,5,5,6
Push-ups 13,10,12
BPA 3x20
Press 57.5x3x6
Front squat 110x3x5
KB swing 27kgx2x40
Kneeling ab wheel 2x25
PM
At the track: 3x800m (3:29,3:23,3:25)
Oh god, that was awful. Running intervals after weeks of not running intervals is the worst. I am also feeling run-down today, which doesn’t help. I really should have done one or two more reps but was low on energy and time. Everything felt (and was) slow.
Also, I think that I’m going to run the abbreviated version of this program, so it will be over soon. I think the running set-up is good, but I am getting a little bored of Fighter, so I will probably approach running similarly but try a different lifting program soon.
Ran 1.5 miles in 12:25 to the dentist and then ran another 4.5 in 38:30 in the pouring rain.
Pull-ups 1,2,3,4,5,6,5,5 (pyramid until one set is missed + one more max effort set; 10s rest per repetition in the previous set)
Push-ups 2x12
Some BPA
I needed a notebook for a project and lo and behold. I briefly recorded my lifts by hand back in 2018, but I wasn’t very consistent at that in the long run. Anyway, it looks like some progress has been made. I still did a lot of dips and pull-ups back then.
Nostalgic. I miss college a lot, and it was always interesting to be accompanied by the same regulars in the university gym at 6 AM. I was probably regarded as the weird quiet girl obsessed with pull-ups.
Pull-ups 9x4 (three sets normal grip + three sets close-grip + three sets wide-grip; 60s rest)
Push-ups 14,15,13,11
BPA 3x15
Hilly six-mile run in 49:52
Oh boy, I ended up sleeping for ten hours last night, so I worked from home and still lost some of my work day. I guess I was pretty well-rested because those six miles sort of turned into a tempo run. Today is the best that my ankle has felt since The Injury.
No more running until Sunday’s big long run. Also, I bought the SBS programs and will probably do one of those next, maybe 3x per week. We’ll see.
14-mile run in 2:03:15, not including some breaks for water and such
Ouch… it felt like someone was stabbing my calves when I took a shower after this.
At least the weather was great for the first ten miles. I tanked a little bit near the end, probably should have consumed an energy gel. I also think I need to invest in a vest if I ever want to run much further because these long runs dehydrate me too much despite the drinking fountains scattered throughout my route.
I can imagine! I was researching vests a few days ago. I can imagine that a vest could also be nice to have for hiking too. We’ll see. I probably should get one though because my eyes are bloodshot after running for a while…
But I also might want to get a weighted vest. $$$$$
Bloodshot eyes while running?? Ummm yeah, a hydration vest is a wee bit more than a good idea! Since you’re currently running a lot, and it’s super hot, I’d go with a hydration vest now and get a weighted vest when it cools down and you change up exercises. Just my ¢2. Which vests currently look good to you? If you have an REI or other outdoor sporting goods store nearby, I highly recommend trying some on - load em with bean bags and jog around to see how different brands and styles feel.
I’m taking a deload soon and will think more about it then, but I was looking at options from Salomon or Patagonia. Fortunately, I live extremely close to REI, so I will probably go try on at least a few there. Thanks for the input!
Since you’re currently running a lot, and it’s super hot, I’d go with a hydration vest now and get a weighted vest when it cools down and you change up exercises. Just my ¢2. Which vests currently look good to you? If you have an REI or other outdoor sporting goods store nearby, I highly recommend trying some on - load em with bean bags and jog around to see how different brands and styles feel.