This was done on the treadmill due to the 50+ mph wind gusts.
Did this again.
Changes
Ran #1 @ 8:13 pace
Ran #2 @ 8:20 pace
Ran half of 1K faster than those
This was the first time I tried running and lifting. It sucked.
DEADLIFT
275 x 5 Looked at my training plan and it turns out that it’s squat day. That was hugely disappointing.
SQUAT
135 x 5
195 x 5 x 3 sets Quit here - supposed to be 5x5. Smoked. Not having fun.
POWER CLEAN
185 x 2
205 x 2
225 x 2 x 3 sets Been working up to a 2RM but there was no reason to try that today.
Conclusion: this repeat 1K Workout sucks big time. I probably need to get real with myself and stop pacing off my hopes and dreams. I’m supposed to run about five seconds faster than my 5K race pace. I’ve been trying to do my goal pace and I’m thinking I’m being unrealistic. I definitely wanted to hit the abort button today. I’m beginning to think a 30 min 5K is a better goal. Also, this killed my lifting session.
I’m probably going to rest today. Tomorrow will be a 20 min run and an upper body session. The reason I’m here is because I found these videos that help explain the books of the Bible. They’re part of my Bible study and they are incredibly helpful. Here’s the first one.
I’ve had poor experiences running after a shoulder or chest workout. It doesn’t feel like you use your upper body much to run but you certainly notice it when it’s tired.
I think developing the capacity to run a 5k is more challenging than almost any other kind of running. Once you can do that, running is easy or easier.
Yup it flat out sucks! Just got to keep plugging though.
Yea 30 mins is quite achievable - you’ll hit that in no time, whats your current goal? You can always hit the 30 min 5k and work down from there no point killing yourself early!
Without having any baseline whatsoever, I decided that a 25 min 5K was the goal. That’s an 8 min/mile pace for 25 minutes. I can barely do that for 5 minutes.
Now that I think about it, I don’t know that I’ve ever been able to keep an 8 min/mile pace in my adult life. I got close to a 12 min mile and a half during my last police academy in 2013. I think my best time at my first academy was 10:50ish. That was in 2010 and I was pushing the finish so it wasn’t sustainable.
Think I remember @simo74 saying that 25 min 5k was an ok pace for runners, of which we are not so that’s a fairly big goal, but I’m sure if you’re consistently hitting the running week in week out you’ll get there. Rewind yourself to 2010!
Yer 5min k’s was always my mark of where I was properly running rather than a easy run. A good time for 5km would be under 20 mins, competitive club time would be 15min and world record is 12:35. If you can beat double the record you are ok.
Lol I was answering this in the context of being a runner. For a complete novice the first step is just completing 5km without stopping. Next step would be aim for 30mins.
I @ed@Chris_Colucci expressing my desire to change my username. If memory serves, he gave me an email address to write out my request, wherein I included the reason behind why I wanted/needed to have it changed.
In essence, my previous handle was very easy to associate with my away-from-keyboard identity and for the sake of my professional life there was a desire to create some distance there.
I think that covers it pretty well. I’m not aiming to win any races; I just want to develop the ability to run for a bit. That would cover cardiovascular health and give me a very basic level of fitness.
I’ve always bought in to the idea that you would be able to move your own body through space. Push ups and pull ups were easy to grasp but locomotion slipped past me.
5K Workout
Run 20 minutes I was partially defeated today. I stopped twice because my legs felt like I was running in quick sand. I still ran further than last week, though.
BENCH
120 x 5
170 x 5
180 x 5 x 5 with BPA
5 x 15 w/ red band
BTN OHP 550 SET
90 x 16, 8, 6, 6, 7 (43) with STRAIGHT ARM PRESS DOWN
5 x 15 w/ black band
SKULL CRUSHER
90 x 10, 7, 6
Another session ruined by running. I might skip Tuesdays running or abandon this program. I felt better just running a mile for a warm up 2-3 days a week.
