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I got off to a late start this week, missing Monday and Tuesday. This requires five straight days of running, which I'd rather not do. Garmin told me to take the day off, but I want a ramp: 20 miles last week, 22 miles this week, 24 next week, and 26 the week after. It was a good day, though. My run went well. In addition, since my Agency gave me a shortened day, I took a two-mile walk from my Agency's past to its future this afternoon. This gave me over 20,000 steps for the day. Steps are such a meaningless metric for a runner. A week gives me two cycles of my three-day weight-lifting split. By Friday, I am reduced to only one cycle. So, on this Friday, I dug in and did legs. I plan to sleep well tonight and do 3.5 miles tomorrow, along with an upper-body pull split. Each week is different, but I strive for greater consistency. {fastsocialshare} |
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152.4 lb
I felt the load of five running days and two legs days this week. I only managed a single iteration of upper body work, both push and pull. But the leg strength days are crucial to integrating my ongoing leg work into my running program. I am particularly pleased with my run on Sunday. I was pressed for time and ran fast, threshold pace. This pushed my VO2 max value back up to 40.
I am focused on driving my weekly running miles up beyond 20 miles per week. This week's 23.14 miles is gratifying, all the more so because I spent last Sunday in an emergency room.
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152.8 lb, which is ten lb too high.
I did another 4.0-mile base run in the morning at 10:30, which I did at a 12:49 pace. My training readiness was very low, and I could feel the effort today. However, my pace was largely unaffected. The battle existed, apparently, for the most part, in my mind. I worry about whether I'm losing too much residual strength for tomorrow's longer run.
I did my upper body pull routine this afternoon: five sets each of bent-over rows, reverse pull-ups, and barbell curls. Once again, my repetition counts were good, which surprised me, considering how I felt.
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I woke up feeling good with excellent Garmin numbers. My body battery was 90, and my sleep was good. The only problem was that I woke up thirty minutes late. My usual schedule is that I get up at 3:30 and start running or lifting by 4:30. This gives me time to bring Denise her coffee and have one myself. This morning I had to propel myself with no coffee! I took a couple of teaspoons of rice and a bite of chicken, kissed Denise goodbye, and went off. It was a minor achievement, out of bed and out the door in thirty minutes, but it was a victory of the will to me. Four miles @ 12:57 pace.
This evening, I did submaximal deadlifts and barbell squats. My legs are feeling a little tired today, so I'm gambling on tomorrow's run.
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I woke up at 3:30 after a poor night's sleep with a body battery of 61. I decided to cancel my run and went back to bed. After another two hours of sleep, I restarted my day with my body battery reading 76. Unfortunately, this cost me my morning run.
I hit the gym this evening for barbell benches and inclined lateral raises. I find that if I incline forward 45 degrees, I remove stress from my shoulder, and its shoulder impingement syndrome, and still hit both my middle and rear deltoids. Each movement was for five sets, with the last to failure.
I increased repetitions for each movement.