The mark of a good run. 
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It was awesome, canāt say Iāve had that issue before, Iāll take it!
ā¦ Typo and all 
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Monday 12/1
Glute-Mass-tastic W5D2
Incline Bench Press
7, 7, 7, 6 x 95
Close Grip Lat Pulldown
10, 8 105, 8 x 105
Machine Row
8, 9 x 105, 10, 8 x 100
Rear Delt Cable Flye
15, 13, 12 x 13
Bicep Curls
11 x 20, 11 x 15
Cable Crunch
3 x 15 x 80
Conditioning, AMRAP 10 minutes:
200m Row
4 alt snatch, 35lb
4 Push press, 20dbs
4 front squats, 20 dbs
Added 1 rep each round, made it through rep 7 and another row in 10:17
Then: 15 minutes incline treadmill, 6%, 2.8mph
High gravity day. Barely matched the logbook on most movements. Felt pretty beat up going into this, and not much better after.
Conditioning was a fun one, just enough to feel hard and 10 minutes was perfect.
Tuesday 12/2
Recovery Run
5 miles, 51:12
First morning run in weeks. Felt awesome to start my day this way again. There is something about cruising through the neighborhood at 4-something AM. It was also cold, 25F. I had some new fleece lined joggers to try though (Black Friday deals anyone?) and they did awesome. Ended up losing my new running jacket as well. It was nice to be able to use fewer layers.
9 Likes
Wednesday 12/3
Glute-Mass-tastic W5D3
Pendulum Squat
11, 12, 11, 10 x m+40
Leg curl
15, 13 x 70, 13, 12 x 65
Leg Press
12, 13, 11 x 225
Hip Thrust (machine)
12 x m+155, 12, 12 x m+135
Hip Adductor
12 x 90, 14, 12 x 80
Decent day, leg press went up.
Feeling less beat up today, but not amazing. Couple rough nights of sleep this week Iām sure are contributing.
Hunger has been very manageable this week. No urges to binge eat an entire bag of granola or trail mix with yogurt. That is my brain/bellyās go to craving. I really hope this means Iām settling into gaining and the restrictive eating mental damage is wearing off.
Iām curious to get peopleās opinion - since most of us are the āno days offā type. Iām very guilty of this, I feel like I need to do something everyday to justify eating and existing.
This is my current split:
Sun - Leg Day
Mon - AM, Interval Run, PM, Upper Body
Tues - Recovery Run
Wed - Leg Day
Thurs - Upper Body
Friday - Tempo Run
Sat - Long, easy run
Question is, should I keep as is, or would it be better to combine Friday and Thurs workouts and take Fridays off completely?
TLDR Poll:
One full day off per week or doing either a lift/run every day of the week?
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I have one day that is a scheduled day off (Friday). This is more because I have to be at work super early that day. Itās nice, but it makes me feel lazy. Lol
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This, because otherwise I end up taking a million days offā¦ But youāre disciplined and anything but lazy, so YMMV.
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I have 1 full day off/ week
I like doing cardio and weight on the same day. Weights early morning, cardio before bed
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I feel like I need to do something everyday to justify eating
This was hard for me to break, but so much healthier for me when I did.
Iād consider having a day where you train āif you want toā, and make that in the style of the recovery run. If youāre training because you feel like you HAVE to, Iād say thatās a sure sign to take a day off. If youāre training because you think āItās a beautiful day and a nice run outside sounds like it would be funā, thatās a sure sign that you SHOULD train.
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@BethB That is me too! Feeling so lazy, even though, Iād be ārecoveringā.
@SvenG I definitely swing more on the side of compulsive when it comes to getting training done. My legs would probably prefer the one into multiple days off slide!
@anna_5588 The day off surprises me coming from you. I mean that in an endearing way, you and I seem to have similar thoughts regarding activity level.
@T3hPwnisher Thatās an interesting thought. Plan the day off, but leave it up to how Iām feeling.
That could train me to not feel guilty about days off, knowing itās there if I want it. I can also see it turning into a way of sneaking more mileage in because I feel good. My line between HAVE and WANT is extremely blurry when it comes to running.
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That could train me to not feel guilty about days off, knowing itās there if I want it.
Thatās exactly it right there.
Storytime
I used to train at LEAST twice a day, and the second workout was the one I hated the most. It was a 4-5 minute lungbreaker that I did every day without fail, and I would dread it. And then, one day, as I was racing home from work to be able to make sure I got home in time to do that workout before everyone else made it home, I was sitting at a red light and thought āā¦I donāt want to do this. Why am I doing it?ā And I gave myself permission to NOT do it. And that was liberating, and really helped with this
My line between HAVE and WANT is extremely blurry
Because like, donāt get me wrong: I donāt WANT to train when I get up at 0400 most days, but I know Iāll be happy that I did it when itās done. But thereās a difference between āI donāt want to trainā and āI want to NOT trainā, and when I feel the latter: I follow it. And, consequently, if I ever find myself thinking āitād be good to train right nowā, I go for it. These days, thatās more of a walk than anything else, but I really enjoy those walks.
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Not sure how you plan to run at a tempo whilst also doing dumbbell presses but I really want to see it .
I like this idea but in reality for me this ends up being either, I donāt do anything because I have the chance to slack off, or I train all the time because I feel like more will be better.
I am wondering with all the running you are doing, do you need 2 leg days a week ?
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I like this idea but in reality for me this ends up being either, I donāt do anything because I have the chance to slack off, or I train all the time because I feel like more will be better.
That either/or is EXACTLY what Iām hoping to arrive at. Thatās balance.
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I still get all my steps in, just a mental break from formal working out.
My coach is also capping my cardio and admittedly itās often tempting to put on a workout video
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It kinda feels unbalanced for me, Despite my obvious discipline to train, I donāt love it enough to do it if I donāt have a schedule. So an optional day is the same as saying a donāt train day. I know it sounds silly, but if I program an off day, I feel good about it, like it is beneficial. If I said it was a ātrain if you want to dayā and I chose not too (which I most often would), I would then feel like it was not beneficial and I was being lazy or missing out.
Not sure of that makes any sense, but thatās the only way I can describe the madness in my head.
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Itās not silly. I am the same way.
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Thatās a rest day. Those are awesome.
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I agree especially at my age, they are great for recovery and help me progress, I just feel better about them when I have planned them. I may have some OCDās
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You simply have a different disorder than I do. Different therapies.
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That does help clarify things for me. I do have days I want to NOT train. Itās almost always lifting days, but, I DO know what they feel like.
Challenge accepted, Heavy Hands level 900.
I know it may not look like Iām more focused on one thing.. but I am trying to add muscle and strength to my legs for the next few months. Hence, two leg days.
Running performance is secondary right now. Iām building my endurance base back up for another Ultra. Iām starting this months out, but you know how long it takes to get to high mileage weeks at a careful 10% increase each week.
I get it.
Because this hits home.
2 Likes
Makes sense, play on
Err yep, and add even more time for hills or trail type surface adaption.
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