@mortdk or @simo74 probably. Fuck, everyone runs better than me.
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Must have been @mortdk heās more of a queen than I am 
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Wasnāt me canāt sing or make the rhythm while running. I breath in on two steps and breathe out on two. That is like breathe in breathe in breathe out breathe out. Keeps my pace down.
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Oh I love Queen
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Btw we will rock you or another one bites the dust are great rhythm for CPR
Think it was @kleinhound actually. Ah well, someone can take the credit for turning me from āslow and all over the shopā to āconsistently slowā anyway.
Definitely canāt claim it haha. All I do while running is tell myself Iām a piece of shit and try not to die haha
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Could do that to the lyrics while doing the breathing and steps to the drum.
Buddy youāre a cunt
Running so slow
What the fuck is this
Youāre gonna have to stop someday
You got sweat on your face
And a 13-minute pace
Itāll be quicker to walk to this place
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Friday, 24 April
Down to a 2020 record low of 228.7 today.
Training (AM): Short easy run
Distance: 1 mile/1.6km
Time: 10:44
Training (PM): Lower Body
Bodyweight Squat
3x12
Bulgarian Split Squat
10xBW each leg
10x10kg/22lb weighted vest each leg
6x16kg/35lb KB goblet each leg
6x16kg/35lb KB goblet each leg
6x16kg/35lb KB goblet each leg
Goblet Squat
20x16kg/35lb KB wearing 10kg/22lb weight vest
Lunges
10x10kg/22lb weight vest each leg
10x10kg/22lb weight vest each leg
10x10kg/22lb weight vest each leg
Core stuff
4x25 dead bugs
Kettlebell Swing
30x single-arm kettlebell swings w/16kg (35lb) KB
30x single-arm kettlebell swings w/16kg (35lb) KB
30x single-arm kettlebell swings w/16kg (35lb) KB
Work is ramping up a little so maybe next week Iāll just switch to a full body, 3x weekly. Keep the runs separate. Will see how it goes.
You would love to run with me.
Correct. But if you need to hum or sing a song during CPR to keep the rythm and you have bystanders, Iād urge you to chose āstaying aliveā over āanother one bites the dustā. The only instance where I would prefer the Bee Gees over Queen tbh.
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I donāt think thereās a person alive Iād love to run with.
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Sunday, 26 April
Down to 229.1 today.
Training (PM): Long Run
Distance: 5 miles/8.05km (PR)
Time: 56:38
Included a ~2min 5K PR, but annoyingly Runkeeper hasnāt counted that because it wasnāt specifically a 5K run. Bit of a shitty design flaw imo, but fortunately I noticed the time.
Wasnāt winded or particularly sore leg-wise at the end, so Iām pretty confident a 10K is there sooner than expected.
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If you can run 8 you can run 10 no doubt about that.
Well done on the running
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100%. I could have today for sure but I hit the 5.0 mile marker basically outside my house so going inside was more appealing. Had a good bit more in me, though.
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Monday, 27 April
Weighed in at 229.8 today so thatās about a week of sub-230 weigh-ins under my belt.
Decided to (re)start Tactical Barbell Base Building, since the first five weeks are built around strength-endurance and aerobic capacity and thus easy to do gym-less. Hopefully for the last three weeks (starting June) Iāll have access to a gym again.
Tactical Barbell Base Building - W1D1 (Strength-Endurance)
Warmup
200 pullaparts, 100 dislocates with red miniband
Limber 11 minus the foam rolling and lacrosse ball
Strength-Endurance Cluster (3 rounds)
20 goblet squats (16kg/35lb kettlebell)
20 band rows
8 pressups
20 single-arm KB swings (16kg/35lb kettlebell)
Shortish (2-3 min) rest between circuits. Minimal to no rest between movements. Then, because I said Iād do a lot of core work during lockdownā¦
Core Cluster
20x dead bugs
20x knees to elbows
20x lying leg raises
20x bird dogs
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Tuesday, 28 April
Jinxed this immediately with a 230.0 weigh-in today.
Tactical Barbell Base Building - W1D2 (LSS Run)
Warmup
100 pullaparts, 50 dislocates with red miniband
Most of Limber 11
Time: 30:07
Distance: 2.65 miles/4.25km
Not great today. Achey legs and a lot of pace drift from mile 1 to 2.
when that happens, step down run 500 mās take a piss and get back up, youāre down by a pound.
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Wednesday, 29 April
Down to 228.7 today, no runs or pissing required @mortdk.
Tactical Barbell Base Building - W1D3 (LSS Run)
Warmup
100 pullaparts, 50 dislocates with red miniband
Most of Limber 11
Time: 34:04
Distance: 3.11 miles/5km (PR)
Still starting too fast, given the drift in pace I see. It would be better to run three 11.5-minute miles than a 10.5, 11.5 and 12.5. Decent overall today, though.
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Itās hard to run too slow in the beginning.
Maybe the 10.5 minute is your best/natural pace. Try to keep that pace for 1Ā½ mile next time.
Well done both on the weight and the running.
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