Aw man, put it that way and it’s not far off at all.
Real time update; she just replied to my check in and said she is adding a bit more food. We’ll she what that actually looks like when she sends the updated plan over.
3 Likes
Friday 4/18
Easy Run
Even easier runs are getting faster. Takes a few months, but it’s nice to see those mile times come down.
Cold again this morning, had to break the beanie and gloves back out, 35F. Good thing I’m headed south after work!
10 Likes
Saturday 4/19
Coach’s Orders W8D1
Seated Hamstring Curl
30x60, 19x80, 12x100,
12, 12, 12 x 100-90-80
SL DB DL
25x45, 16x50,
12-12x60-50
Hack Squat - Smith Machine
25 x M+20, 18x +70, 12x +100
8, 8, 8 x +105,+95,+85
Assisted Pullups
10,7,7,6
DB Lat Raise
SS
Front Raise
25 x 5, 18x5,
12-12-10 x 7.5-5-4
+Ab Circuit
This was done in a gym in my home town. A sad little rec center. I was able to get 90% of it done. I was really missing my regular gym. Great reminder of how motivated I am in the iron dungeon with huge people around.
Intensity was a struggle, but I showed up and got the lift in!
Sunday 4/20
Coach’s Orders W8D2
Cable Chest Flye
20 x 7, 14 x 10, 12 x 10,
11, 11, 12 x 10-7-no pin (drop set)
Lat Pull Down
28 x 80, 16 x 80, 10x100,
8-2,6-5,12 x 100-90-80 (dropset)
SS
Push ups
4 x failure (18, 12, 11, 12)
DB Flat Bench
20 x 25
12 x 35 12 x 35
SS
DB Bent Over Row
20 x 35
12, 12 x 40
DB Shoulder Press
27 x 15, 16 x 15, 12 x 20
12-12-12 x 15-10-5 (Dropset)
+Abs
Outside walk, 20 minutes incline (500ft elevation gain) 15 minutes back down the hill.
Back in the home gym. Much better focus. Walk was done outside on a big hill. It was way too nice outside to do cardio on a treadmill.
On the running note, a trip was made, between general tiredness, not feeling it and a physical issue I didn’t want to aggravate, the long run didn’t happen.
Little annoyed, but also feeling good physically today, so I am caring less. One run won’t make or break anything.
Considering replacing some mileage with intensity on my plan for the next two months. I know with endurance training time on feet isn’t completely replaceable, but these long runs are getting so hard to recover from.
13 Likes
Take good care of yourself! You ask a lot of your body.
2 Likes
Monday 4/21
Coach’s Orders W8D3
Standing Hip Abduction
20x45, 16x65 12x75,
12-12x75-66 (dropset)
Leg Press
20x200, 12x360,
10,12x365, 315 (dropset)
Hip Thrust
30x55, 15x80,
12,12,12x95,90,80, 12,10,12x95,90,80 (dropsets)
Glute Kickback
20x30,
2x10-12x40-30
+Ab Circuit
20 minute incline treadmill, 7%
2x 5min walk, 5 min run
Coach sent my adjusted plan over. She reduced the volume on all the days. My CNS is grateful. I’ve also been on my hubby’s lifting schedule, which is 3 on 2 off, but using my plan. So overall, still more volume than the original intent.
That said, the overall fewer reps and sets allowed me to up the intensity. I had energy the whole time, and I feel like I got more out of it than the higher volume. Fantastic.
My full body day is basically just legs too, so going forward I’ll have 1.75 leg days and 1.25 upper. With my upper body where it’s at, I am quite happy about that split.
Tuesday 4/22
Intense Run
5:00 Warm up
15:00 <9:25
10:00 <9:00
10:00 Cool Down
Beautiful morning, 45F. We are still having a spring and it makes me so happy.
First few minutes were difficult, then the pace came easier.
I’m only 9 weeks away from my race. It’s getting tangible now.
10 Likes
Thursday 4/24
Moderate Run
10:00 warm up
3 x 12:00 tempo w/ 2:00 recovery
10:00 cool down
Went on a new route I didn’t think I had time for before work. At this pace? It worked out perfectly. It was nice to run through new neighborhood. Quiet one too, my footsteps were practically echoing off the big houses.
Had my coach give me macros + a meal plan with the new adjustments. I did a MyFitnessPal check on the meal plan and the calories way higher than the macros she gave me (2100 for workout days and 1800 for non-training days) that’s a bit confusing. She also added cheese to my plan even though I told her I’m lactose intolerant. Anywho, I am following the macros with a slick meal prep app I am trying for food variety sanity.
More random news, my work friend and occasional running buddy signed up for my home-town marathon after I suggested it. I feel semi-obligated to run it with her. It’s in Oct, and would be super cool to run my home race. However, I plan on hitting a cut hard for a few months after my Ultra and then focusing on muscle gain the rest of the year. That timing would make for a cut and marathon training happening at the same time, which is not remotely optimal and I would spend most of the year being inefficient. Her and I are running this weekend, so I’ll discuss it more with her and see if she really wants me to run it with her and take it from there. Must decide quickly though, the marathon is already 80% sold out.
7 Likes
Ok, this leads me to believe she’s running a playbook rather than giving you personalized attention.
2 Likes
Agreed. I know I question a lot of what she has given me, probably more than I should with a coach. However, inconsistencies like that make me realize it might not be worth paying for.
1 Like
Thursday 4/24
Coach’s Orders W9D1
Seated Hamstring Curl
20x70, 10x110,
12, 12, 12 x 100-90-80 (Dropset)
Hack Squat
20 x M+20, 12 x +70, 8 x +100
DB Lat Raise
SS
Front Raise
20 x 7.5,
12-12-12-10 x 10-5 (Dropset)
+Ab Circuit
20 minute incline treadmill - 7%
2 x 5 min @ 3.2, 5 min @ 4.3
This reduced volume is so great. I basically have two leg days now, which is what I wanted. I know they get hammered running, but I’m still carrying a lot of fat in my hips and upper thighs that would be great to replace with muscle. My upper body is doing just fine.
Friday 4/25
Easy Run
Headlamps died 2 minutes in, so this was a dark run. No, I did not feel like going back home and grabbing a different one. Now I know the battery is only good for two runs.
Other than that, went great, felt pretty good and I love seeing an easy run be under 11min miles.
8 Likes
I completely agree here. Seriously, save your money. If you want, we can talk every week and I’ll help you adjust things as needed. For real.
3 Likes
@QuadQueen you are too kind! I will definitely keep that in mind. I am feeling pretty good making my own adjustments again. Just need to pull the trigger and let the coach go.
Saturday 4/27
Coach’s Orders W9D3
Cable Chest Flye
20 x 10, 14 x 15,
10, 10, 12 x 20-15-7(drop set)
Lat Pull Down
28 x 80, 17 x 80
9-2,7-4,12 x 100-90-80 (dropset)
SS
Push ups
3 x failure (15, 12, 11)
DB Flat Bench
20 x 25, 12 x 35, 8 x 40
DB Shoulder Press
28 x 15, 16 x 15, 12 x 20
12-12-12 x 15-10-5 (Dropset)
+Abs
Continuing to like the reduced volume. I feel like I can hit it harder every set.
Makes it easier to work 3 days on 2 off around running.
Later
Long Run
Mostly trail, last 3 miles were pavement to meet hubby at a coffee shop.
I’m at the point where 12 miles sounds like a short, “long run”. I’ll take it.
Upper the ante on training this last 8 weeks. I’ll be increasing volume of running by increasing the intensity. So adding more intervals at a higher intensity, and splitting my long runs into Sat/Sun instead of one super long run every week.
Could be awesome, could be shooting myself in the foot. Either way, I feel like I can finish my race as I sit now, even if it means a lot of walking. Everything at this point is focused on staying healthy, recovery and getting faster.
10 Likes
Tuesday 4/29
Run Test
Feild test my new running program is based off. New fastest mile of 7:28! Last was 8:08 months ago.
I’ll be basing my intensities off this test for the remaining 8 weeks.
Also, I’m not running my hometown marathon. My running buddy hurt her knee and cancelled running with me over the weekend. So, I’m not feeling the pressure to sign up for that race.
On the coaching front - I let mine go. I might get a other coach after the Ultra, but I am going to wing it for now. Time to shop for a program.
11 Likes
Lotta developments there. A shame for your running buddy, but good to have that added stress removed. Shame the time with the coach proved frustrating.
3 Likes
It does suck for her. She twisted it did it doing yoga, of all things. That was stress I was creating for myself. I never actually expect people to come through, so it wasn’t a surprise.
As for the coach, I still learned some things and have even more tools in my belt. Just like aviation and finding a good instructor, it takes time and trial or two.
4 Likes
Tuesday 4/29
JN & SB Glute Hypertrophy W1D1
Leg Press
5 x M+270, 5 x M+315, 5 x M+325
Leg Curl
15, 15 x 90, 15 x 100
SS
Walking Lunge
3 x 20 x 50
Hip Abduction
30 x 35, 30, 30 x 45
RDL
8 x 135, 8, 8 x 155
Leg Raise
3 x 15
SS
Machine Crunch
2 x 15
Back on my own. I have tons of Jeff Nippard programs laying around, so I picked one with a glute and leg focus.
It has 3x lower days and 2x upper. My legs are where I feel I am lagging so it fits. Quite happy with my upper body.
Really like that this program is a good blend of a heavy day, then lighter days. The 8-15 rep range is my favorite, but it’s fun to see a stack of plates on occasion.
Used a different leg press machine than usual. No idea what the empty weight is. It also had a limited ROM, for me. I expect that plate stack to go down next week.
RDLs were okay, struggle to feel those in the right spot. Hubby’s coach was there and gave us some tips for next time.
12 Likes
This just gave me another excuse not to do yoga. lol.
4 Likes
My thought exactly. And people say running is bad for your knees 
4 Likes
Wednesday 4/30
JN Glute Hypertrophy W1D2
Seated DB Press
12 x 20, 12, 12 x 30
Close Grip Lat Pull
12 x 90, 12, 10 x 100
Close Grip Cable Row
12, 12 x 90, 12 x 80
Cable Lat Raise
15, 15, 12 x 5
Reverse Pec Deck
4 x 20 x 30
Machine Crunch
3 x 15
Incline walk, 7%, 3.2-3.4 mph
Good stuff. Lats were feeling it, I’ve missed cable rows.
Tons of shoulder love too, I like this day in general. Blow up the back and lats, burn the shoulders, get out.
Thursday 5/1
Moderate Run
First day of new plan. I went with the intermediate level. Already wondering if I should have gone with advanced. This felt easier than my plan before, and judging by the book I got this out of, I had the impression it should be harder.
13 Likes
Thursday 5/1
JN Glute Hypertrophy W1D3
Hip Thrust (Machine)
12 x M+90, 12 x M+100, 12 x M+100
16 x M+80
Cable Pull Through
12 x 50, 12 x 65, 12 x 85
SS
Hip Thrust
15 x 55, 15 x 70, 12 x 80
Cable Glute Kick Back
3 x 12 x 40
SS
Leg Extension
20, 16 x 75, 15 x 60
+Abs
Bonus round w/ 40lb KB:
8 KBS
40yd Waiter Carry
16 KBS
40yd Waiter Carry
20KBS
40yd Waiter Carry
10KBS
40yd Waiter Carry
Incline Treadmill Walk - 15 Minutes
Really good day. Felt like a Basic B booty day. Probably because it is.
Went quick. Hubby had a phone interview in the middle of our gym session, so I had extra time. It felt both awesome and wrong to do KBs in a bodybuilding gym.
Had a doc visit for a regular check up. Labs showed high Creatinine levels, and a few other indications of possible kidney issues. My doc recommended stopping creatine supplementation and lowering protein a bit to give my kidneys a break. Then we’ll check labs again.
Also showing possible Pernicious Anemia (B12 issues) that she wants to dig into.
Nothing is alarming her, but she wants to make sure we nip things in the bud before it becomes a bigger problem, if it’s going to.
I’m good with stopping Creatine, the less supplements the better in my mind. I was already lowering protein, so more excuses to swap it for carbs. Doctor’s orders! Taking it down to 120-140grams.
10 Likes
I wanna share that I ran into similar kidney “issues”, and, if at all possible, I’d highly recommend getting a referral to a nephrologist before playing the numbers chasing game of labs. THAT medical whack-a-mole completely wrecked my health for years.
When I showed elevated levels, I got the referral, and as soon as the nephrologist saw me, he rolled his eyes and went “Look: I get 2 to 3 of you guys every year. You work out. You have a lot of muscle. You eat a lot of protein. Of COURSE your levels are going to be elevated. But sure: we’ll do a 24 hour urine collection just to be sure.”
The big thing they’re looking for is GFR. It doesn’t really matter for your levels to be elevated as long as your body is filtering everything correctly.
The only real positive of the experience is that I now have it permanently documented in my medical records that “Patient possesses an abnormal amount of muscle mass for a (at the time) mid-30s male”
5 Likes