distance running without going stick mode

[slightlygifted]

mice workout. do you like it better training later in the day? im more of a morning person.

i don't really have that big a preference, its just i prefer to do weights before running so i just end up running in the evening every day. if i did an evening run after weights one day then wanted to do a morning run the next day i figure i wouldn't have as much rest in between runs, also i'm just not really a morning person lol.

wednesday:

7pm: long run around neighborhood ("feels like" 89F, dusk)
.5 mile warmup (3:49)
dynamics/light stretches
2 min rest
9 miles in 1:11:00 (7:53 per mile pace)

9:30pm: 20 min stretching from book (routine 2)


considering maybe training for half marathons after i'm done with goals for 5ks, i feel like my long run pace is the most natural pace, anything shorter and im consciously having to push myself to maintain speed and anything longer and i'd have to probably slow myself down a little. can't really tell if im getting into better shape or if im just mentally getting better at tuning out that part of me that wants to stop, but this long run certainly has been feeling easier from week to week.

[slightlygifted]

thursday:

1pm: weights push day
5 mins treadmill warmup
bb bench: 1x5 135 (warmup), 1x1 190 (new max!), 1x5 150, 1x4 150 (2 mins rest btwn max and sets)
horizontal calf raise machine: 2x20 4 45s on machine (2 mins rest btwn)
bb sitting overhead press: 1x5 65 (warmup), 2x5 85, 1x4 85 (2 min rest btwn)
dips: 2x15 bw (2 min rest btwn)
lateral raises: 2x5 20s (2 min rest btwn)
squats: 1x5 135, 1x3 185 (warmups) 2x5 200, 1x1 200 (3 min rest btwn, story on 1 rep for 3rd set....)

7pm: run around neighborhood ("feels like" 98F, sunny, very humid from rain earlier)
.5 mile warmup (3:51)
light stretches/dynamics
2 min rest
5 miles in 38:35 (7:43 per mile)

was having a good time at the gym, got a new bench max and was pumped. but unfortunately, some curl bro was doing like 10 sets of 3 with 135 for squats (was using bar pad even) and was taking huge breaks so i wasn't able to do squats until the very end of my workout. i go and do my warmups and my first set, and then the guy comes over and says im using way to much weight and need to go down or i will hurt myself, and that it is also not safe to squat without a bar pad or else i will injure my back. im just kind of nodding as he puts the bar pad back on and then walks away. so i just take it off and do my second set. then i go to do my 3rd set, i do one rep and this ***got comes up behind me and racks the weight as im about to go down (WTF, he just pushes me forward while i have 200 pounds on my back) and says he is not going to allow me to squat until i put a bar pad on the bar....i didn't feel like this guy was worth it so i just said **** it and left (maybe beta but im leaving for college in a month and this was the only gym i could get to offer me a 1 month membership for cheap). i mean maybe if he was telling me i had bad form or something i could understand....but not using a bar pad? is this real life?

[slightlygifted]

friday:

rest day

saturday:

6pm: 5k race at a park
1 mile warmup (8:35)
dynamics/light stretches
10 minute break
3x 100m repeats at race pace
5 minute break
5k race in 19:24
10 minute break
1 mile cooldown (9:02)

well dropped some time, ran with some old friends. am feeling good, am getting new personal records with only doing slow easy runs so far and am just starting the 5k oriented workouts, am excited to see how low i can go this year. might put up pics from race if i can find any on the site.

[riaden]

well done mate on the 5k time. you must be pretty happy?
keep up the good work!

[slightlygifted]

well done mate on the 5k time. you must be pretty happy?
keep up the good work!

thanks

sunday:

6pm: run around neighborhood ("feels like" 97F)
1 mile warmup in 7:30
dynamics/light stretches
2 min rest
8x (400m interval pace, 400m jog) total time: 30:20 (7:35 per mile) goal for I pace runs: 95s per, actual: avg of like 88s.
3 min rest
1 mile cooldown in 8:12

total: 6 miles

well i ran the fast part faster than i should've but i ran the slow part slower than i should've.....so it all evens out i guess lol. haven't been watching weight because i didn't have a scale in this new house, got one today and found i lost 2 pounds (although i haven't lost strength and look a bit more defined, got dat dere shoulder vein) so i basically need to eat a little bit more. is a small enough difference to be attributable to fluctuation in water weight but just in case.

[slightlygifted]

monday:

1pm: gym pull workout
5 mins treadmill
wide reverse grip pullups: 1x9, 1x7, 1x6 (2 mins btwn)

deadlifts: 1x5 135, 1x5 185 (warmups), 1x5 215, 2x4 215 (3 mins btwn work sets)

bent over rows: 1x5 95 (warmup) 1x5 135, 2x5 120 (2 mins btwn work sets)

upright rows: 2x5 70, 1x6 70 (2 mins btwn)

sitting row machine (till elbow is 90 degrees): 2x5 @ 110 (2 mins btwn sets)
shrugs on hex bar: 2x10 w/ 45 on each side (supersetted after row machine)

6pm: run around neighborhood ("feels like" 93F, cloudy)
.5 mile warmup in 3:55
dynamics/light stretches
1 min rest
5 miles in 38:55 (7:47 per mile pace)

well being relatively new to lifting, had to remind myself today to keep proper form. in prior workouts when i deadlifted i would usually end up having to round my back to get the last rep, this time though made sure to keep back straight and chest out and to end the set once i couldnt keep that form. led to a little bit less weight but better than injury. also on barbell rows i went down in weight a little because im not sure i am using correct form, am going to try pendlay rows next time because they seem to be the easiest to tell if you have good form (back is straight, barbell hits floor, touch chest). also pullups were from deadhang and i tried to go up slowly, seems to be hitting my back pretty good.

[riaden]

Good progress mate, good to see your working on your form!keep up the good work

[slightlygifted]

Good progress mate, good to see your working on your form!keep up the good work

yep, if there's anything ive learned while running its that improper form (running or lifting) will probably end in injury, or at least for me unfortunately.

tuesday:

6pm: run around neighborhood ("feels like" 90F, cloudy)
.5mile warmup in 3:51
dynamics/light stretches
1 min break
5 miles easy in 38:45 (7:45 per mile pace)
3 min break
4x25 second strides (1 min break btwn)

8pm: 20 min stretching from book (routine 3)

been falling behind on my stretching, am feeling a little bit stiff/tight etc so need to keep up on it.

[slightlygifted]

wednesday:

6pm: run around neighborhood ("feels like" 94F, windy, cloudy)
.5 mile warmup 3:53
dynamics/light stretches
2 min rest
9 miles in 1:12:50 (8:06 per mile pace)

idk if it was race + rep workout + weights or what but had pretty bad doms the entire time....never got to that point where i stop feeling everything and just kind of float along, every step had to consciously push off the ground etc, like i was doing a set of squats with 1000+ reps lol. but whatever made it through the hardest workouts of the week.

[slightlygifted]

thursday:

1pm: weights push day
5 mins treadmill warmup

barbell bench: 1x5 135 (warmup), 2x5 150, 1x5 145 (2 mins btwn sets)

squats: 1x5 135 (warmup), 3x5 195 (2 mins btwn sets)

seated barbell overhead press: 1x5 65 (warmup), 2x5 80, 1x3 85 (2 mins btwn sets)

horizontal calf raise machine: 2x15 4 45s (2 mins btwn)

bw dips: 2x15 (2 mins btwn)



6pm: run around neighborhood
.5 mile warmup (3:55)
dynamics/light stretches
2 min break
5 miles easy in 39:58 (8:00 per mile)
2 min break
4x 25second light strides (1 min btwn each)


friday:

rest day. 8pm: 20 min stretching routine 1



well after feeling sluggish/tired all the time ive concluded im starting to overtrain, probably because im not really taking my easy runs easy, going faster than the suggested pace in very hot conditions and leaving me pretty dead after every run. need to save my energy for the actual workouts and just use the easy run days to recover, so going to slow down a bit back to 8:10ish pace, like the program i am using suggests.

[VTRunner]

Great log man! Subbed.

If you feel like you're overtraining, you might want to consider cutting down on the miles you do on lifting days. Lower body lifting (especially if it's close to your max for whatever rep range you're using) and too many miles in the same day may be putting a lot of stress on your CNS. Of course, everyone's tolerance to various types of training is different, but if you feel overtrained and want to make a change then cutting those lifting day miles would probably produce the best results. Honestly, cutting back the pace by 10 seconds for your easy runs really isn't going to do that much.

What college are you attending this fall?

[slightlygifted]

Great log man! Subbed.

If you feel like you're overtraining, you might want to consider cutting down on the miles you do on lifting days. Lower body lifting (especially if it's close to your max for whatever rep range you're using) and too many miles in the same day may be putting a lot of stress on your CNS. Of course, everyone's tolerance to various types of training is different, but if you feel overtrained and want to make a change then cutting those lifting day miles would probably produce the best results. Honestly, cutting back the pace by 10 seconds for your easy runs really isn't going to do that much.

What college are you attending this fall?

i might end up either decreasing intensity of lifts or running less on lifting days, but as of right now i think it might have just been a hot week + going a little bit to hard, (i always underestimate how much a race takes out of me) but probably better to avoid injury so i think ill take lifting day runs easier. and im attending university of florida, fairly decent college with very low tuition, so im ok with it. also good luck on your log as well, im personally a long way off from a marathon lol.

saturday:

6:30pm run around neighborhood ("feels like" 93F, cloudy)
1 mile warmup (8:05)
dynamics/light stretches
2 min rest
3x(200m r pace, 200m easy) goal r time: 45s actual: equal or faster (accidentally did extra 200, forgot to start watch lol)
2x(400m r pace, 400m easy) goal r time: 90s actual: equal or faster
1x(800m r pace, 800m easy) goal r time: 3mins actual: 2:56
2x(400m r pace, 400m easy) goal r time: 90s actual: equal or faster
3x(200m r pace, 200m easy) goal r time: 45s actual: equal or faster
summary: 4.5 miles reps/recovery in 34:11 (7:36 per mile average)
2 min rest
1 mile cooldown (8:21)

(r = repetition)
total: 6.5 miles

rest day + slightly cooler temp really rejuvenated me, the workout felt "comfortably hard" i guess, i feel like i will make progress if my workouts are about this intensity without getting injured and i will stay sane from not constantly pushing through pain lol.

[slightlygifted]

sunday:

6:30pm run around neighborhood ("feels like" 97F, sunny)
.5 mile warmup 3:54
dynamics/light stretches
2 min rest
3x (1.5 mile threshold pace, 2 min rest) goal pace: 7min/mile actuals: 10:20 (6:53 per mile), 10:24 (6:56 per mile), 10:25 (6:57 per mile)
3 min rest
.5 mile cooldown 4:08

total: 5.5 miles

overall good workout, didn't think 2 min rest between sets would help so much, but every set felt about the same difficulty tbh. also good that i am getting more efficient in my workouts i guess, am able to get out the door, workout, and get back in and change in an hour or less most days which im sure will come in handy for college when i assume ill have less free time.

[slightlygifted]

monday:

1pm: weights pull day
5 mins treadmill
wide overhand grip pullups: 1x8, 1x7, 1x6 (2 mins btwn)
deadlifts: 1x5 135, 1x5 185 (warmups) 1x5 215, 2x4 215 (3 mins btwn)
pendlay rows: 1x10 90 (warmup), 3x8 105, 1x5 115 (2 mins btwn)
upright rows: 1x5 70, 2x6 70 (2 mins btwn)
row machine neutral grip: 2x5 @ 110 (2 mins btwn)
shrug machine: 2x10 w/ 2 45's (supersetted after above)


7pm: run around neighborhood ("feels like" 91F, dusk)
.5 mile warmup (3:45)
dynamics/light stretches
2 min break
5 miles easy in 41:00 (8:12 pace)


was just kind of experimenting with the pendlay rows, but i feel like i am getting the form down well enough. had an actual easy run today, wasn't even really out of breath at the end which is how im pretty sure i am supposed to feel after an easy run.

[slightlygifted]

tuesday:

6pm: run around neighborhood ("feels like" 97F)
.5 mile warmup (3:47)
dynamics/light stretches
4x (800m interval pace, 3 min jog) goal 800m: 3:10 actuals: around 3:05 per total: 3.25 miles in 24:00 (7:25 per mile avg btwn jogging and intervals)
2 min rest
.5 mile cooldown (4:10)

was a shorter than normal workout but still was effective. have very mild shin splints, probably from running on concrete so much and running in these shoes that aren't that comfortable, but nothing major.

[slightlygifted]

wednesday:

7pm: run around neighborhood ("feels like" 80F? started nice. 2 miles in very windy and heavy rain)
.5 mile warmup (3:56)
dynamics/light stretches
2 min rest
9 miles in 1:13:28 (8:10 per mile pace)

10pm: 20 minutes deep stretching (routine 1 from book)

went outside to thunder, wind, and a gray sky; knew i was pretty much going to be ****ed today. did my warmup and was 2 miles into the run when the rain starts, 5 mins later im actually having to pretty much run with my eyes closed because the rain is hard enough that its stinging my skin/eyes. rain by itself isn't that bad, wind can make running a little harder, its just the sheer amount of water weight from my clothes/shoes + massive puddles i really didn't have a choice but to run right through that slowed my run down a little. but w/e....honestly it feels pretty badass to be out there running miles through pouring rain, just knowing that i'm pushing every system in my body to the breaking point; heart is racing, muscles burning, lungs fighting for some air trapped within a sea of raindrops, brain telling me that its just common sense to stop and seek shelter when its raining, idk just feels good, definitely makes me stop and appreciate just sitting inside when its raining lol.

[riaden]

Nice progress mate, keep up the good work

[slightlygifted]

thanks man

thursday:

4pm: weights push day
5 mins treadmill warmup
bb bench: 1x5 135 (warmup) 3x5 145 (2 min rests)
squats: 1x5 135, 1x5 185 (warmups) 3x5 195, 1x5 135 (atg) (3 min rests)
bb sitting overhead press: 1x5 65 (warmup) 2x5 85, 1x4 85 (2 min rests)
calf machine: 4 45's 2x15 (2 min rests)
bw dips: 2x15 (2 min rests)
db lateral raises: 1x5 20s, 1x10 15s (1 min rests)

took my rest day from running today, considering having 2 days off in a row because i figure its good to just feel completely fresh every once in a while. if i do run tommorow im going to go pretty easy. also i think whenever i change my workout up again im gonna change squats to atg for all sets and lower the weight, idk why but i have a lot easier time keeping good form going atg over parallel.

[slightlygifted]

friday:

4pm: run on bike trail (heat index: 103F, sunny)
.5 mile warmup 4:15
dynamics/light stretches
5 miles easy in 40:56 (8:11 per mile)

bike trail was pretty overgrown, i guess people havent been using it as much due to the heat? idk. had to run early today because had plans for friday night, hopefully wont have to run in mid day anytime soon.

[slightlygifted]

saturday:

nothing, had gone to the beach earlier and had a pretty intense swim race against a friend, was a bad idea because i ate right before then so had terrible stomach cramps for the rest of the day....went full retard.

sunday:

6:30pm run around neighborhood ("feels like" 80F, windy, rainy, cloudy)
.5 mile warmup 3:55
dynamics/light stretches
1 min rest
3x (200m r pace, 200m jog, 200m r pace, 400m jog, 800m r pace, 400m jog)
1x (200m r pace, 200m jog, 200m r pace, 400m jog) goal r 200s: 45s goal r 800s: 3 mins. actuals: all slightly faster.
(4.75 miles in 36:12 (7:38 mile avg))
3 min rest
1 mile cooldown in 7:58
total: 6.25 miles

9pm: 20 min deep stretching/yoga (routine 2 from book)

well ive had 3 very easy days in a row, so even though it was raining pretty hard once again i just went out and did the workout and actually ended up feeling pretty good after. basically, sunny days = i look forward to running, feel like **** after from being half dehydrated etc. rainy days = dreading run, feel great after.

[slightlygifted]

monday:

1pm: weights pull day
5 mins treadmill
overhand grip pullups from deadhang: 1x10, 1x8, 1x6 (2 min rests)
deadlifts: 1x5 135, 1x5 185, (warmups), 2x5 215, 1x3 215 (3 min rests)
pendlay rows: 1x5 95, 2x5 115, 2x5 95 (1-2 min rests)
upright rows: 1x5 70, 2x6 70 (2 min rests)
sitting machine row: 2x5 @ 110 (2 min rests)
shrugs on machine: 2x10 2 45's (superset after above)

6:30pm: run around neighborhood (heat index 81F, cloudy, windy, moderate rain)
.5 mile warmup 3:30 (little fast)
dynamics/light stretches
2 min rest
5 miles easy in 39:35 (7:55 per mile pace)

weights im starting to see some gains again, felt stronger on deadlifts but once again trying to avoid going to failure on deadlift, just stop if i feel i cant get the lift without sacrificing form. have been doing a couple hours of manual labor every day for past couple days (moving furniture, throwing stuff in dumpsters, etc) so trying to protect my back i guess.

[slightlygifted]

tuesday:

6:30pm: run around neighborhood (heat index 83F, cloudy, windy, light rain)
.5 mile warmup 3:50
dynamics/light stretches
2 min rest
4 miles threshold pace in 28:02 (7:00 per mile) goal pace: 7:15 per mile
3 min rest
1 mile cooldown in 8:02

did my first mile for the tempo run in 6:30 then ran the other 3 miles at around the 7:15 pace so basically ran my goal pace but went a little to fast on the first mile, was planning to do this on saturday and today probably wasnt the best day to do it because at the end of the run my hamstrings were completely shot from deadlifts yesterday.

[slightlygifted]

wednesday:

6:30pm run around neighborhood (cloudy, light rain, dont remember heat index)
.5 mile warmup 3:56
dynamics/light stretches
2 min rest
9 miles in 1:13:00 (8:07 per mile)

internet wasnt working last night recording before data gets reset when i go out to run later.

[UnforgivenHero]

Wow you are amazingly similar to my situation. I am 6 feet and aiming to break 17 minutes for the 5k, currently weigh around 157 and cutting to 152-153. Your training schedule looks pretty nice, kinda similar to mine. Good luck!

[UnforgivenHero]

Oh and out of curiosity how many calories are you eating when cutting/bulking on this program?

[slightlygifted]

Oh and out of curiosity how many calories are you eating when cutting/bulking on this program?

usually 2500-3000 a day to maintain weight, a little over or under depending on if im cutting or bulking. good luck on your goals man, hopefully you get there.

thursday:

12pm: weights push day
5 mins treadmill
bb bench: 1x5 135, 3x5 145 (2 min rests)
squats: 1x5 135, 1x5 165, 2x5 195, 1x5 200, 1x5 135 (atg) (2-3 min rests)
bb ohp: 1x5 65, 2x5 85, 1x4 85 (2 min rests)
calf press machine: 2x15 4 45's (2 min rests)
bw dips: 2x15 (2 min rests)
lateral raises: 1x5 20s, 1x8 15s (1 min rests)

6:30pm run around neighborhood (heat index: 88F, cloudy, windy)
.5 mile warmup 3:47
dynamics/light stretches
5 miles easy in 40:10 (8:02 pace)

friday: just a rest day

going for run later on, i may end up taking a "de load" week next week, mainly because ill be moving to college etc and need to figure out where to workout/run etc.

[slightlygifted]

saturday:

7pm: run around neighborhood (heat index 99F, sunny)
1 mile warmup 7:54
dynamics/light stretches
2 min rest
4x (400m r pace, 400m jog) goal r pace: 90s actual: all about 90s total: 2miles in 15:15 (7:38 pace avg)
3 min rest
1 mile cooldown 8:00

sunday:
did nothing, was at a concert all day from 1pm-11pm.

decided to make this week (in terms of training week for me is sat-fri) my deload week. sat i did a light workout, sunday did nothing was hanging out with friends for the last time for a few months at least. will replace weights with bw exercises only and just easy runs rest of week, wont run on thurs or fri will be moving to college.

[slightlygifted]

monday:

7pm: run around neighborhood (heat index 89F, light rain)
.5 mile warmup 4:02
dynamics/light stretches
2 min rest
5 miles easy in 39:54 (7:59 per mile)

still having an easy week. just randomly feel urges to go out and run or drop and do pushups or just do jumping jacks or something since im feeling way more energetic lol.

[slightlygifted]

tuesday:

8:30pm (84F, night)
.5 mile warmup 4:02
dynamics/light stretches
2 min rest
5 miles easy in 39:56 (7:59 per mile, seriously ran basically exact same speed as yesterday lol)

wednesday: nothing

well wont be updating for a couple days, am moving. found out i wont have my car for first year so that means i am going to be extremely limited in the amount of races that i can run, so feel like i will mainly be training for next year but am still going to keep at it.

[slightlygifted]

saturday:

6:30pm run on rail trail (heat index 95F)
.5 mile warmup 3:35
dynamics/light stretches
2 min rest
6x (400m r pace, 400m jog) goal r pace: 90s actual: basically 90s avg total: 3 miles in 21:50 (7:16 per mile)
3 min rest
1.25 mile cooldown in 10:07 (8:08 per mile)

9pm: 20 mins stretching routine 3

well this place is meant for running, is a continuous 20+ mile asphault trail through woods with bridges over major roads etc .5 miles away from my dorm......wont be as hard as i thought to find a place to run i guess.