I’ve had to consolidate meals into others these past few days and have had the two best nights of sleep in awhile. Eating directly before bed is not the move.
11am
10 mile run
Got a teammate to chop the hair off before this run. It isn’t suited for 75 degree weather.
6am
40 min bike
12pm
Bench press:
5x30
5x35
3x45
5x45
5x55
5x60
Superset
5x10x45 Bench
5x10x45 Bent-over Rows
3x8 lunges@15
I think I’m gonna run the upper lifts of beefcake, it’s definitely not optimal but I already get so much lower body stimulus through running and lifting at practice.
3:30pm
1 mile warmup
6 miles easy@7:37
Short sprints and a lift tomorrow
3:30pm
4 mile warmup
3x4x30m sprints
6x4x65 Cleans
6x4x115 Squats
18 multi throws
4/14
7am
7 miles hilly
3x3x30s pickup on hills
3:30pm
1 mile warmup
2x800@5k
2x400@5k
Lap jog between reps
.5 mile cooldown
Mile time trial tomorrow
3:30pm
1.5 mile warmup
Mile tt: 5:13
1 mile cooldown
Not the time I was looking for in the week leading up, but considering the conditions, I am more than happy. Snowing, raining, windy and cold, probably some of the worst weather I’ve seen this time of year, but I was ready to go. I beat a bunch of the guys on my team who have smoked in past seasons, I’m just excited to race more. I feel so much stronger than I did this fall in cross country. The 10 pounds gained over winter and strength training are no doubt a large part of that.
12pm
10 mile run@7:06
Got a good amount of vertical gain
Tonight’s dinner along with mashed sweet potatoes and sautéed veggies. Tried reverse sear for the first time, got it perfect medium rare, definitely will be utilizing the method more.
6:45am
40 mins bike
After this I just got a pump. I have the urge to lift heavy on my own, but I know this is counteractive to my current goals.
10am
7.5 miles@7:43
Core
Hurdle Mobilities
Good day. Had a solid run, made some killer sandwich bread, made sandwiches and then hung out with a girl I’ve been interested in.
10pm
4 miles
3x4x50m sprint
6x4 Cleans@65
6x4 Squat@100
Dropped squat because I was sacrificing form at higher weights. I’ll bump up clean weight, they’re feeling smooth.
7am
7 miles@7:07 with 30s pickups sprinkled in
Core
50 push-ups
Got my first dose of the vaccine so wanted to do some push-ups to get the blood flowing. As I’m writing this I’m eating an Rx Bar, they’re pretty good, pretty much polar opposite of the quest bar, with actual real food and not Franken-fiber. Plus they have a decent amount of fats from the nuts in them. A bit difficult to eat though as they are rather hard.
10am
2 mile warmup
6x400 w/400 jog recovery
(1:30, 1:26, 1:18, 1:16,1:15)
200m@90% (31)
3 supersets each:
Cleans4x70
Dips x10
Rows 10x70
And
Squats4x100
Push-ups x10
Walking lunge w/18lb kb x10
Decided to snow again in the middle of April, but I still crushed the workout. Didn’t know I had access to the gym today so just tried to pick exercises that targeted different muscle groups. Vaccine yesterday limited shoulder ROM, but it didn’t effect any of the exercises I was doing.
11am
2 mile shakeout
6:30pm
1 mile warmup
3000m: 9:50
1 mile cooldown
Big pr, overall good day. Race days nerves led to a lot missed meals, but I’ve been consistent, one day will not derail things.
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11am
4 mile run
Upper
Don’t feel like writing it out but basically 2 vertical/horizontal push/pull movements and 1 elbow extension/flexion exercise.
Went for a walk later in the day as well
Been busy but basically running faster, lifting heavier, eating more. Got my first real job which I’m excited/nervous for. Probably won’t be logging much but still am getting inspiration from everyone on here.