4/21 weight… Unknown
Run 1.5 miles 200 meters run 200 meters walk on and off 6 laps
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Interval runs are a really nice way to build up endurance and adjust to the activity, aren’t they?
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@TriednTrue They are. And since my cardio sucks because i just don’t do cardio they are a great wait to keep it balanced and not go over board.
Goal is 1 straight mile with in the next 6 weeks
Taking on prep school and Jim recommendations for running payed out on it
Tried some BBB sets and killed my self. Need to ease in slower FSL doesn’t leave me crippled atm. So I think I am gonna do 2 week cycles of prep school until I stall. Should get my TM back up to where it was before I slowed down in lifting.
Last day at second job is tomorrow. Taking the rest of the week to plan, meal prep and mentally prepare to start my life again.
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Yep, exactly. How often do you run intervals? @mortdk recommends once, maybe twice per week. I’ve found I can incrementally improve with one run a week (plus another day of cardio), and running and squatting are also synergistic.
Your goal of running a continuous mile in six weeks is totally doable 
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@TriednTrue Goal is 2-3 times a week. Prep school Jim recommends after each lifting day
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When I started running again, I ran two to three times a week. Pay attention to how your joints feel, and go medium with your lifting volume and intensity so you don’t overly stress your legs. It’s cool to see another person interested in improving at running.
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@TriednTrue I definitely have my volume and intensity dropped.
I lowered my tms by about 30 and 15 lbs (3 cycles) and am doing 5’s pro plus fsl. Capped sets not amraps and fairly easy 5x5 volume. Nothing crazy.
Even dialing back lifting days down to 3 days doing ABA, BAB rotation.
I should see good results.
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I’m doing an ABA, BAB rotation, too. Have you done it long enough to know if you like it?
I initially worried I’d be doing the lifts too infrequently, but a Paul Carter program had that exact split, and it resonated with me. I’ve found the gains are a tiny bit slower for me, but that’s more than offset because I always feel great and am always motivated for the day’s lifting or cardio session.
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I have done it several times on and off over the years and know I can handle it for a while for sure.
I am not so worried about gains currently. Strength return (lost it while not being consistent working two jobs) is main goal followed by building consitency again and losing the couple of lbs I gained while working at the pizza joint.
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Haha that’s the way working at food places goes! I’m in a similar boat - regaining strength and cardio endurance while rebuilding my training consistency. The ABA, BAB setup seems ideal for these goals.
Congrats on getting out of your second job
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Thanks lol I definitely needed out of it. It was hurting my mental and physical state. Financially it was great… But not worth the stress.
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Oh yeah, money can’t buy back health or time.
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4/23 148.4 (also… Not worried about changing diet until this weekend when I can finally shop and meal prep)
Today… Is the last shift at the second job!
Rested yesterday. Resting today. Tomorrow I will run. Thursday things get real.
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@TriednTrue thanks for the tagging TnT.
Regarding running I would pick 3 - 4 different distances and track your times.
You could pick 400m, 600m, 1km and 1 mile.
Each day start out with 1km. That is a warm up km, you run/walk until you get to 1km mark remember the time. Catch your breath and get a good recovery.
Do some shorter runs at a fast pace not sprinting.
Pick the days distance you want to run.
The goal is to beat the previous timed run on that distance.
You could pick an endless number of distances. Just be sure what distance/time you want to beat. Start slow, then it’s easier to beat your time, the next time.
When you can run the full 1km for the warm up you start going for the full mile as a warmup. Track that time as well.
If you’re running 3 times make one of them a non timed run for recovery and try to run as lose as possible.
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@mortdk Considering ATM I can’t complete a 400 meter non stop I think your initial recommendations are a little too hefty for me.
In forever prepschool Jim recommended picking one of the following and just doing them until complete. Not caring about how long we rested between runs nor about time it took to complete.
100 meter 10-16
200 meter 6-8
400 meter 4-6
800 meter 2-3
As of right now I can handle the 100 and 200 meter ones. Gonna keep doing those until I can do 400 meters and then move up.
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@mortdk, you’re welcome - you’ve given me good running advice and am happy to collarborate for improving workouts. it’s great when we learn from each other.
@ladycherryblossom, I think your run-walk intervals are perfect for your goal of running a continuous mile. Keep at it, I’m looking forward to reading the post that says you ran it! I’m interested because I can relate. I began my log with my injury history; for a decade, i couldn’t even jog and could barely walk. I had to work hard to reach a mile - and I did. I’m confident you can too.
yeah TnT is right about this one.
And can’t go wrong with Jim’s advice either.
When you get to the 400’s alternate the days, do one day of 100’s one with 200’s and one with 400’s, doing the shorter intervals will not be as taxing as the longer exhausting ones. provided you don’t go balls out on the short runs 
Looking forward to the day you can write 1 mile
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Thanks guys! I am looking forward to it too! As well as normal life and lifting routine again!!
Today I will be hitting the gym. Meant to go yesterday but… I had to move all of my belonges 3 feet away from every outlet so that my community could do wiring upgrades. Ended up taking too long
Should be the last major hiccup though. I had just forgotten that I needed to do that when I planned to start yesterday.
Today is c1w1d1 of prep school
Warm up circuit: (10 mins)
Jacks 3x25
Squat jumps 3x10
M.Climbers 3x20
Box jumps 3x4
Agile 8 (10 mins)
Strength: (30-36 mins)
Warm up squat 4x5 45, 55, 66, 75
Working squat 3x5 85, 100, 110
Fsl 5x5 85
Bench 3x5 65, 75, 85
FSL 5x5 65
Assistance circuit: (20 mins or less)
Kb swing 5x10
Push ups 5x5 (feeling weak again…)
Fat man rows 5x10
Leg raises 5x10
Sled pushes 10 mins
6x50 feet 10 lbs added
Damn this was alot of work
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Back to back days because my brother is hanging with me and wanted to lift. I felt well enough to so… Yea
4/27 147.6
Warm you circuit and jumps
Agile 8
Warm up deadlift 3x5 136
Working dl 3x5 155,175,195
FSL 5x5 155
Ohp 3x5 45,55,65
Fsl 5x5 45
Assistance circuit
Push ups 5x5
Lat pull downs 5x10 65 lbs
Goblet squats 5x10 40 lbs
V ups
Prowler
6x50 ft 10 lbs added (brother hated these and stopped at 2)
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Do you get to tease your bro since you out-lifted him? 
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