Well, I guess compared to the usual ridiculous amount of work you do this feels like nothing. This looks like a standard workout of mine though.
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I have a problem.
I don’t ever count Pull-ups as an exercise in my head. It’s become such a staple that I consider it a warm-up.
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##7.14.17
Woke at 222.0 lbs.
Yesterday’s Nutrition
3707 calories, 387g carbs, 126g fat, 224g protein.
Just a reminder, my daily macro “goals” are 3700 calories, 416g carbs, 144g fat, and 185g protein.
##Training
Easy Run
After work I left the house and ran for 8 minutes out, then came back and managed to hit 7:59 on the way back. I covered 1.74 miles supposedly which is a 9:12 pace. The way out was pretty much uphill the entire way but it was very gradual. I thought I’d come back a bit faster but I guess not. There was a stretch that is like running in the jungle. The humidity was suffocating.
It’s been about 40 minutes since I finished running and the heat index is 95 Deg F with 59% humidity. It’s a good thing I don’t have any running goals other than to not die.
I find it easier and quicker to run up a slight Incline rather than decline. Running flat seems to be the easiest.
Only after 2.5 months am I finding my light runs to be somewhat enjoyable. The 1St few months it was a pure grind and torture.
They’re not enjoyable but at least I don’t have the lactic acid build up in my quads and IT bands. I used to get so sore that I felt bruised.
I’ve done a good job of training my body to stop working after a short amount of time from lifting and interval training. It’s tough to keep going for several minutes–even at a light pace.
Yes definitely this! Strength training teaches your body to work at maximum capacity for very short periods of time and if you don’t keep up your endurance/aerobic capacity than it will definitely suffer.
On the bright side I can recover from about anything in 60 seconds—well, at least my breathing. My HR also drops to the 120s or lower.
##7.15.17
Woke at 220.? I don’t remember the decimal.
Yesterday’s Nutrition
3192 calories, 319g carbs, 153g fat, 162g protein.
I’m hoping to make to the City Gym for my lunch break to do Incline and some abs. Might throw in some arm and delt training for the heck of it.
##7.15.17 Training
Incline Bench
45 x 10
95 x 10
115 x 5
135 x 5
155 x 3
175 x 3
195 x 1
215 x 1
225 x 1
185 x 7-2-2 (double rest/pause)
superset with:
45 Degree Cable Row
100 x 10
120 x 10
140 x 10
160 x 10
200 x 10 x 3 (2 sec eccentric & concentric)
150 x 10 on different cable stack. Less pulleys=higher resistance
after rows, superset Incline with:
Face Pulls
80 x 15 x 2
Reverse Cable Press-down
160 x 6
160 x 10-6-4 (double rest/pause)
Cable Curl
130 x 6
130 x 14-4-4 (double rest/pause)
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##7.16.17
Went to a hot dog bar pool party last night. Woke up at 225.8 lbs after chugging some water.
The hosts had tons of hot dogs and lots of toppings. I stuck with chili and cheese. There was also a keg and other bad foods that I never eat. We left at 8 to put the kids to bed. It could have gotten real out of hand if I’d stayed any longer.
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Why are you running sprints and stairs with a strained quad and calf lol?
Because they were so minor that I forgot about them… and I wanted to finish my workout once I started. They felt like cramps when they first appeared a couple weeks ago.
##7.17.17
I did not weigh myself this morning because the last two nights have been horrible. I had a large double fudge cookie dough blizzard made with chocolate ice cream last night. That’s over 1600 calories of deliciousness.
Today’s Training
I woke up early and made it to the track at 6:30 today. I got my workout in and then worked 6 hours of voluntary overtime to get some extra cash.
Goal Workout: 8 x 200 m sprints in 38 sec or less with 2:30 rest
Actual Workout:
800m dynamic warm-up
6 x 200 m sprints in 34 sec or less with 2:30 rest
Notes
I had no pain in my left quad or right calf! I think those strains are healed up for the most part. But I added two new ones! On sprint #4 my I strained my left calf about 150 m into the sprint. I ran #5 with minimal pain and then I strained my left hamstring about 150 m into sprint #6. I quit after that.
Apparently I’m old. There’s really no other explanation. I’m not sprinting all out; I pick the longer sprints because they are plenty challenging at 80% max effort. I thought that would allow me to get great workouts without the risk of tearing a hamstring. Once again these strains felt more like cramps when they appeared. I’m sure I’ll be mostly pain free by tomorrow or Wednesday. If I’m pain free then I’ll probably still try to run my 400’s Wednesday. If only the calf is bothersome then I’ll run the stadium bleacher seats. If the hamstring still hurts then I’ll probably have to jump on a machine at the Y.
It seems that my body is just unable to handle running at anything more than a jog. I feel great during my sprints. I’m running at paces that allow me to start and finish at the same speed with good mechanics. Everything feels pretty good (considering it’s running). I’m beginning to get irritated. The whole reason I started running more was to let a nagging injury heal. Here I am fourish weeks into my modified program and I’ve suffered four minor muscle strains. F. I guess the only thing I should be happy about is that they’re minor and haven’t been debilitating.
If you strained one thing, why keep going with it? This goes for anyone, not just older athletes. Just seems kind of irresponsible and not so smart to risk a potential week or month or so of training for one workout.
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This (especially with sprints) is how you turn a strain into something that puts you out for awhile.
Moving and blood flow to strains is good (I like bike, row, slow jog) - I irritated my quad 9 days ago, then went pretty hard the next day - didn’t bother me through high Rep front squats - but then cramped up/popped (not a full pull) during cleans and took a week easy and it is still niggling. An injury that costs you 3 weeks of half ass training or off is way worse than not finishing a session.
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My calves have been strange lately. They almost feel like cramps. It felt better on the next sprint which was the test to see if I was done for the day. It hurt even less on #6. I had some discomfort but nothing that was affecting my stride. I didn’t even have to change my stride when my hamstring acted up.
Stubbornness is a powerful thing. I make a plan before I start and it’s hard for me to stop before I finish. Last Monday was tough on me because I stopped short. It probably made me even more stubborn about stopping short today.
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Whenever I’ve had muscle strains from sprints it’s because of a inadequate warm up. You could try messing around with your warm up, although a 800m dynamic warm up does sound like it would do the job, so what do I know?
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I’m guessing that my body is just struggling to keep up with the increased volume of running. It seems that it takes longer to get my body moving fast again after a lay off than it did 5 years ago.
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##7.18.17
Woke at 220 and change so I guess I’ve recovered from the weekend.
Yesterday’s Nutrition
2758 calories, 356g carbs, 70g fat, 148g protein
I played a round of golf with my dad this morning. We’re both terrible so there’s no reason to mention my score. I had one hole that made me appear as if I knew what I was doing.
I find myself less than motivated to work out. I dislike running but I’m forcing it. I like the results from running. My mindset is a bit messed up lately. It’s either the day that I have to run or the day before I have to run. The only time I’m happy about it is immediately after the workout. Fortunately it’s a short term pursuit since it won’t be feasible once my wife goes back to work. In terms of lifting I don’t really feel like doing much. The removal of deadlifts and power cleans has kind of taken the fun out of it. This a strange place (mentally) for me. I’m kind of falling into the approach of just being active most days of the week. Run, lift, golf, swim, whatever. I guess I’ll just go with it for the remainder of the summer. I need to let these stupid injuries heal up anyway. Hopefully I can start the school year injury free and start training seriously again. But in the meantime, don’t be surprised if I’m not doing much.
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Reading thru JMaiers log. An Aussie NOT liking beer. That’ll be the day 
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