Thanks for the programming help. I appreciate it. I like your suggestions —looks like a great way for me to take full advantage of all of the limited miles I’m running. 
Did you just run a half-marathon fasted? Jesus…
Amazing fortitude and workout…
Thanks. I only run fasted to avoid the aforementioned stomach problems. I don’t feel depleted over the course of a half, but I do think not taking in nutrition during the run might prolong my recovery.
Sunday: Hike; yoga
Monday: Bike 40 minutes; MP bar, 55, 65, 70, 75 x3; drop set 55x12. Other stuff.
Tuesday: repeat mile x3 ; rest interval about 4 minutes. 8:57; 8:33: 8:38. I did these on the road and not on a track so I struggled a bit with managing pace. There is a learning curve that I will have to navigate. I will get better.
Pullups today. I’m going for volume–at least 80 reps and anyway I can get 'em.
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I got the pull-ups I wanted on Tuesday—spread out over the day in sets of 3 to 5 reps. Not sure that is going to advance the ball much for me. I think I need to go back to doing pull-ups more frequently.
Wednesday: squats bar, 65,85, 95, 115, 135x3, 155x11.
I felt the pretty good during the amrap set, which was somewhat of a pleasant surprise. Depth remains an issue.
3x12 of Bulgarians, single leg glute brides, and McGill
Sit-ups.
Bike: 40 minutes.
Thursday: 3 miles with the dog.
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I have no advice to offer because I am a terrible squatter. But have you tried difference stances? It’s hard to tell from the angle, but it looks to me like you squat with a fairly wide stance.
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Regarding squats 1 things come to mine
- How’s your ankle and hip mobility?
- have you checked your foot positioning/ tried squatting barefoot?
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Thanks for the thoughts; they are helpful. I will experiment with stance and shoes or no shoes soon and see if that helps make squatting deeper any easier.
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Friday: 6 miles @ 10:40 pace.
Bench: bar, 65, 85x5; 95x3; 105x5
Heavy single: 115.
Drop set: __x20. Can’t remember what I did–70 I think,
some accessories
*I’ve taken a tree rather than forest type perspective with my training these last several months. I’m starting to feel like I need to think more about what I am doing or what I want to focus on.
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Problem with training for a 1/2M, or anything much longer than 10K is the volume of miles required to get round in a respectable time is not compatible with proper strength training. Working hard on either will degrade the other for numerous reasons.
I’m confident this isn’t an issue for me now. Maybe it will become one. But curiosity motivates me. I like trying to figure out my limits. I just need to be more organized about it.
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Sunday: 40 min bike
Deadlifts: 95, 115, 135, 155x5, 175x3, 195x12.
Heavy singles: 215, 235, 255
Video is 255.
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255 was smooth and quick, very well done!
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Today: 7 miles. Felt my body noticeably relax when my watch beeped at mile 4. Last 3 miles felt good.
Cycle 5 week 3
MP bar, 55, 65, 70x3; 75x4; 80x2; 85xMiss.
Probably stupid to go for 85. On Upper body lifts, I generally find that I can add weight successfully only if I can hit a triple with a weight 5lb less. But 85 would be a lifetime PR and I thought I had a shot. The weight moved but not much.
Drop sets 65x9; 50x16
I have a whiteboard in my gym with all of my current rep prs listed for each of the main lifts. For MP, that range is the bar @ 45 lbs up to 80 lbs.
I like to and have been able to hit some kind of rep PR nearly every time I’m in the gym. Today, I failed to get a rep PR at 75, 80 and 65 and I had to fight to get +1 rep on my last set with 50. So I need a new game.
I will probably move forward by increasing volume—3x3 heavy triple and then a drop set. I’m kind of Rep PR addict so I don’t know.
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Took an early deload because I tweaked my neck—probably on that failed MP max attempt or maybe I did it sleeping or while tying my shoe. 
I’ll never know.
I’m feeling better.
Saturday:
3 mile trail run; 728 feet elevation gain.
Squats: triples: 135, 155, 175x3
Heavy single:190
Drop sets: 165x5; 120x20.
No Bulgarians.
Bike 40 minutes
Sunday:
4 miles on road; 10:40 pace. Felt that 20 rep squat. Legs
Felt better during last mile or so.
Bench: 95x 3 reps x 5 sets
Drop set: 85x 14
20lb dumbbell rowx30
Push downs and facepulls
Prowler 6 out and back runs—high handle on the way out; low handle on the return + 50lbs. (25 each side)
There’s a 20 mile trial run in June that is tempting me. when I think about what I really want to be able to do—it is run long distances in the mountains. I love being outside and the adventure of exploring back country trails.
This race has a lot of elevation gain at + 5000 feet and over 6000 feet of descent. I’m not ready for that and likely cannot be in the short amount of time I have to train. Still, there is no cut off. So I technically can do it. I just don’t know that I have the guts to put myself out there when I am this underprepared.
I’ll see how things go as I bump up my conditioning.
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Decided to do the race. “You can do the thing that sounds crazy right now.”
Monday: a.m. 6.6 miles on the trails, lots of walking, elevation gain 1434.
p.m. 30 minutes on bike easy effort
Tuesday: Repeat miles x3; 9:03, 9:00, 8:42. Tired legs.
DLs: 95, 115, 135, 150, 160, 170 X3; 180x14…put the bar down, rested and then finished the set +6 reps more. Goal! ok not really.
Bulgarians 3 x12xBW
Prowler 6 out and back runs, alternating high and low handles +50.
The repeat miles today were particularly devoid of fun.
During my recovery walk after mile 1, I thought about shutting it down. What was the point if I could only muster a 9 min mile effort? But I don’t want to be the kind of person whose spirit gives up before their body, and the sad truth is I need practice not being that person. So I kept going.
During my third repeat mile, I looked at my watch and it was a bit over 5 minutes. I thought hell…@Bagsy has lapped me and is almost finished! Knowing that there are other folks out there pushing their limits and doing hard things makes it easier to keep going. Trying to keep up with the herd. 
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Nice to read that you’re putting yourself out there and getting out of your comfort zone.
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Been training but nothing exciting to report. Spending more time on the trails working on becoming an uphill athlete.
Ran today early. An owl swooped low and over me on the trail.
Deadlifts 190x13.
Pull-ups 5x5.
My body is tired.
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Wed:
Bench top sets 105x5,4,4
Pull-ups: 6,5,4,3,2,1,2,5
Prowler: 8 runs high handle; ditto with the low handle. 50lbs.
Bike later?
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Wed: + 30 min bike pm
Thursday: 10k @ 1:00:53 average pace 9:49/ mile
Elevation 372 feet—sure felt like more. I felt quite good for about 3 of those miles—like i was moving well or efficiently or effortlessly. None of those words quite captures the feeling of just being a body moving fluidly through space. But that’s it. That’s the feeling.
Friday am : 4 miles hiking. Really wanted to run this but even the hike was tiring. My right ankle hurt and my left knee crabbed at me as well.
Pm: Squats: top set at 170x8. Some knee cave. Wore knee sleeves. No accessories. Got the reps I wanted and then quit. Knees And ankles felt better than I was expecting while squatting.
I hope to get in a bit of distance this weekend. But I am not sure what my legs are going to say about that.
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