Tuesday 3/17
Tempo Interval Run
15:00 Warm up
3 x 10:00 @ tempo (RPE 8-9)
5:00 Recovery
10:00 Cool Down
Total- 7.5mi, 1:10.08
Pretty good run. I felt slow today, but I beat my 10k time from last week by a few seconds. Slow is fast.
8 Likes
Slow is fast.
We have the motto where I work āSlow is smooth, smooth is fastā Looks like itās holding true for you!
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Training Dump, by Garmin.
Running content only this week folks.
Went to Moab, drove an awesome Jeep, and raced it. By that I mean, I can run faster than a Jeep can crawl. Also, I miss my Gladiator.
Lots of miles on technical red rock. I was pleased by my ability to climb the steep hills and I have kept my quick feet for decents. It felt great to run on rock, shirt off, and sweating. Bring on the summer.
It was a fun trip. Lots of great food, including our favorite doughnut place. Came back happy. Unlike going back to Northern Utah, I was actually excited to come home. I adore Moab, and hope to die there (not on impact) but I am loving Oregon more at this point in my life.
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Thanks for that, now all I can think of is doughnutsā¦
hmmmmm doughnutsā¦
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Right there with you. I stopped at one, hubby had two one day and went back for another the next day. I didnāt get one on day two. I have regrets.
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Wednesday 3/25
5/3/1 Full Body 1 - Impromptu Deload
Rogers Squat Pro (weights are +machine)
5 x 5 x 115
OHP
5 x 55
5 x 65
5 x 75
Dips
10 x BW-10
Chins
5 x BW-25, 10, 5, 4 x BW-40
BSS
10 x 35
I came back from my trip with a cold, and it is kicking my butt. Energy levels are that of a premature kitten. Took the first few days of this week off. Iām itching to get back to training, so I figured running a deload day would be a good way to grease the grove without demanding more recovery.
Everything felt heavy, even at deload weights. I was tuckered by the end of this.
Weather forecast is looking amazing this weekend, I hope I am feeling up to running. My brain says āLetās go! Your muscles and running fitness are wasting away!ā I know Iām better off resting and fitness isnāt lost in one week, but it is hard to not check my training boxes.
7 Likes
Saturday 3/28
Recovery/Test Run
4 miles, 53:15
Iām not back yet. I feel like my congestion and cough have held the same level of misery for three days now. Energy is still low. This run felt hard, took a few walk breaks. I havenāt seen paces this slow in months, but the purpose was to see how things are going. Not great, Iāll have to do a slower return next week too. My first race is April 10th, so I need to be recovered and not drag this out. Fine balance of missing training, but also not staying sick longer. Iāll probably lift only tomorrow, and re-start my 531 cycle for lighter weights. Patience is not my strong suit.
7 Likes
Sunday 3/29
5/3/1 Full Body 1 W1D1
Rogers Squat Pro (weights are +machine)
5 x 5 x 145
OHP
5 x 60
5 x 70
5 x 75
Dips
9, 8, 8 x BW-15
Chins
50 total
*Various sets and assistance use
BSS
2 x 10 x 35
Hanging Leg Raise
10
Easy spin bike, 20 minutes
Restarting the cycle to ease back into lifting while I continue to get over this sickness.
Heavy day, felt it after every set. I kept accessories at minimal dose. Greasing the grove, and boy, did it feel good to get back to it.
Iāll be replacing some easy runs with cycling until this cough goes away. I know how long those can linger and I need to kick it before my race.
8 Likes
Tuesday 4/1
RUNch Break
Easy run, 45 minutes
4.15 mi total
Iām back to about 80%. I was able to breathe through my nose for most of this. Energy is getting close to normal and had minimal coughing. Felt better at the end than the beginning.
Later:
5/3/1 Full Body 1 W1D2
RDL
5x135, 5x160, 5x180
Bench
5x80, 5x95, 5x105
5x5x95
Leg Press
5 x 355
5 x 390
5 x 430
Assistance:
Incline DB Press
3x10x40
Cable Face Pulls
3x15x30
Step-Ups
3x10x50
Ab wheel
10
Strength is back! Only a moderate gravity day. RDLs and pressing went well, good bar speed. Started to get quite tired by the time I got to step ups, endurance is not back just yet.
During the ab wheel, I got a nose bleed. I only noticed because it started dripping on the floor and ab wheel. Oops. Had to abort and clean up. I think my nose was just dry from all the congestion and drainage this last week, but that was a surprise. I used it as an excuse to only do one set of abs.
7 Likes
During the ab wheel, I got a nose bleed. I only noticed because it started dripping on the floor and ab wheel. Oops. Had to abort and clean up. I think my nose was just dry from all the congestion and drainage this last week, but that was a surprise. I used it as an excuse to only do one set of abs.
In my circles, getting a nosebleed while lifting is a highly sought after badge of honor, that only happens to the hardest of the hardcore
It is a blessed day: you get to count yourself among them.
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Yes, I will say I am that hardcoreā¦ I didnāt even have to deadlift a car to do it!
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NOR do you need to have a blood pressure reading that just says āTILTā due to excessive use of oral anabolics!
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Wednesday 4/1
Easy Run
4mi, 41:32
Plugging along, felt better than Tuesday. More nose breathing, no coughing.
My resting HR continues to climb every night. 56 last night, itās usually below 45. Iām interpreting that as not being fully recovered.
The rest of the week and weekend will be a bit funky, headed out for a work trip today.
5 Likes
My resting HR continues to climb every night. 56 last night, itās usually below 45. Iām interpreting that as not being fully recovered.
It can mean that for sure. In my own case, I notice a few things do that. As my bodyweight goes up, so does my RHR. When I eat a surplus, my heart rate increases. And if Iām sick, itās up. It can also be the canary in the coalmine for sickness coming. But most definitely it can indicate having pushed myself too hard as well. Good data point to keep an eye on.
2 Likes