Bit of catching up to do.
12/26
Glute-Mass-tastic W8D4
Dips
10, 10, 10, 8 x BW-20
SS
Pull Ups
9, 9, 8 x BW-20
Pendlay Row
9, 9, 8 x 85
Lat Raise
15, 13, 13 x 10
Rear Delt cable fly
15, 13, 13 x 13
OH Cable Tri Ext
14 x 30 12 x 25, 14 x 20
Cable Bicep Curls
13 x 20, 13 x 17
After lift, Tempo run back to hotel:
4.75mi, 40:42
3 miles @ 7:38/mi av
Pretty awesome gym location overall. I don’t remember how this went now, so I’ll say it was great!
That’s a wrap on this “program”. Not bad for me/AI creating one. Craving a real program again.
Took a week off lifting while wrapping up my holiday trip.
Tempo run was great, I was hauling. Unofficial 5k PR, I’m not going to count it since I was at 300ft elevation. It was like breathing soup.
12/27
Long run
9.1, 1:32.18
Done in some town in CA near a Naval base. Made me appreciate how safe and cozy my town is. I did a lot of turning around and running up and down the main street after too many houses had bars on the windows.
12/29
Hill Repeat Intervals
10:00 warm up
10x 90s hills w/ 2:00 rec
5:00 cool down
Done in some other random town in CA. I woke up before sunrise and couldn’t fall back asleep, so I used the hotel treadmill. I wasn’t about to go find a hill by myself, in the dark. Worked well though, I could keep the hills a steady incline.
12/31
Recovery/easy run
5.1mi, 53:25
Back in Oregon, which meant this was outside again. Pretty clear how I feel about CA. I felt a sense of relief crossing that state line. Explored a town I haven’t been to before. Town was pretty cute, lovely area. Steep neighborhoods, this was not as easy as intended.
1/1
Tempo Run
5 mi, 44:08
3.5mi @ 8:04 (slower than target pace)
Icy morning, and done on trails. Considering the conditions, I’d say being 15secs over goal pace is pretty good! Fueled by my favorite Italian place. Pasta, pizza and sourdough bread. Soul is happy.
Back home. Called the road trip a few days early. For the first time ever, I wanted to be home more than anywhere on that trip. Funny how your perspective changes when you move to the town that used to be one of your favorite vacation destinations.
We had fun, drove some amazing mountain roads, put almost 3,000 miles on our new sports car. Glad we went, but more glad to be back in my spot. I’m no longer using trips as escapism. I truly love where I live, and it’s a wonderful feeling.
1/3
Long run w/ pace efforts
4 Miles RPE 2-3
2 Miles (8:00/mi) (8:26/mi actual)
3 Miles RPE 2-3
1 Miles (8:00/mi) (7:31/mi actual)
Total: 11.31 miles, 1:57.03
On trails. Semi-icy/frozen trails. Honestly amazed at the lack of snow. I figured I would be confined to pavement or a treadmill at this point.
I made a wrong turn, hence the extra 1.3 miles. Effort was there on the first pace interval, but conditions weren’t great. I went as fast as I dared without putting myself on my arse via an ice patch.
Fun run though, really enjoyed the forest.
. I haven’t put together more than a couple miles here and there in the last few years. Switched my focus to BB and being pretty consistently over 200lbs is not great for running. When i was racing IM and ultra i was closer to 170lbs.