distance running without going stick mode
just need somewhere to log my mileage and workouts. goal is to get my 5k time under 17 minutes while gaining strength and maintaining muscle. at time of posting im cutting down to 145 with 500cal a day deficit, then eating 100-200 cals over every day until im at 155, but want it to be all muscle gain.
thursday may 12th, 2011
12pm: pull day weights
5 min jog on treadmill
weighted pullups 3x5 25 pounds
deadlifts 3x5 195, 205, 205
1 arm db rows 3x5 w/ 65s
shrugs 2xfailure with 45s each hand
lat pulldowns behind head 2x8 @ 120
curl machine 2x8 @ 60
5:30 pm: running @ park
.5 mile jog warmup
dynamics (high knees, butt kicks, a skips, karaoke, etc)
light stretching
5 mile easy run 8'24" pace (doing easy runs to build aerobic base and still recovering from track season)
.25 mile slow jog cooldown
10 minutes deep stretching