distance running without going stick mode

[slightlygifted]

thursday:
6:30am pull day small gym
pullups: 1x12, 3x7 (2 min rests)
deadlifts: 1x5 135, 1x5 205, 3x5 235 (3 min rests)
cable rows: 4x7 115 (2 min rests)
shrugs: 3x failure (2 min rests)

8pm: bw circuit

friday:

65 minute run on rail trail

10pm: bw circuit

saturday:

12am: sprint workout on archer
1 mile warmup/stretch
rest
5x (800m run, 400m jog)
rest
1 mile cooldown

sunday:

40 mile bike ride on rail trail (new bike!)

monday:

65 minute run on rail trail

tuesday:

quick 25 mile bike on rail trail, little more than an hour

[slightlygifted]

well last week i've been running/biking every day when i can, but was final exam week so didn't really get around to actually logging the stuff. at least my hell semester is over and i can go back to updating every other day.

thursday:

11am: gym combo day (last day of gym before 1 week summer break)
.75 mile warmup treadmill
pullups: 3xfailure (2 min rests)
leg machine thing: 1x12 225, 2x7 275 (2 min rests)
incline db bench: 3x8 50s (2 min rests)
calf raises: 2x12 bodyweight 1 legged (2 min rest)
bw dips: 2xfailure

2pm: kayaking 1 hour

6pm: 30 mile bike ride rail trail

[slightlygifted]

saturday:

6pm run around neighborhood
.5 mile warmup
stretches etc
rest
1 hour run medium pace
rest
.5 mile cooldown

10pm bw circuit
plank from elbows: 2x85 seconds
glute planks: 2x100 seconds
supermans: 2x50 seconds
side crunches: 2x16

sunday:

5pm: 1 hour biking on exercise bike

tuesday:

8pm: 1 hour biking on exercise bike

10pm: bw circuit
pushups 2x35
wall sits 2x75 seconds
1 arm planks 2x55 seconds each arm
crunches 2xfail

using exercise bike instead of running, just want to change things up for a week. going to see if i cant find somewhere to swim as well.

[slightlygifted]

wednesday:

6pm 30 minutes swimming

7pm 30 minutes biking machine

10pm bw circuit
pushups 2x35
glute planks 2x100 seconds
supermans 2x50 seconds
v ups 2xfail

thursday:

6pm: run around neighborhood
.5 mile warmup
stretch
rest
45 minutes run (3 min slowish, 2 minutes faster and repeat)
rest
.5 mile cooldown

saturday:

8pm: run on archer
.5 mile warmup
stretch
rest
4 mile tempo run
rest
4x 25 second sprints
.5 mile cooldown

bw circuit:
2x85 second planks
2x60 second 1 leg glute planks
2xfailure db rows
2xfail crunches

sunday:

2pm: 20 mile bike on rail trail about 1 hour

8pm: bw circuit
db pushups 2x30
band extensions 2x70 seconds
glute planks 2x100 seconds
crunches 2xfail
curls 2xfail

[slightlygifted]

monday:

6:30am gym
5 min warmup run
bench: 1x5 135, 3x5 145 (2 min rests)
atg squats: 1x5 135, 3x5 165 (3 min rests)
db shoulder press: 3x6 45s (2 min rests)
bw 1 leg calf raises: 2x12 (2 min rest)
bw dips: 1x16, 1x14 (2 min rest)
db lateral raises: 2x6 20s (1 min rest)

tuesday:

6pm: 25 mile bike on rail trail

10pm: bw circuit

wednesday:

5pm: 1 hour bike on rail trail

10pm: bw circuit
11pm: 20 minutes stretching

thursday:

3pm: 6 mile run on rail trail


well i am just staying away from running for like 2 weeks because i feel like i am supposed to take a break and crosstrain at least once a year. so kind of been doing that past 2 weeks.

[slightlygifted]

friday:

6:30am workout small campus gym

5 min run
pullups: 1x12, 1x9, 1xfailure hanging
deadlifts: 1x5 135, 1x5 205, 3x5 230
upright row: 3x7 70
cable row: 3x7 110
2xfail shrugs

saturday:

6pm: 30 mile bike on rail trail

sunday:

5pm: 25 mile bike ride

8pm: bw circuit

monday:

6:30am gym
5 min run
bench 1x6 135, 3x5 145
atg squats: 1x5 135 3x5 170
db overhead press: 1x7 45s, 1x8 40s, 1x5 40s
dips: 1x19, 1x13
calf raises 2x12
front lateral raises 2x6



5pm: 8 mile run on archer (test run to see if leg is better yet)

[slightlygifted]

tuesday:

5pm: 5 mile run on rail trail

10pm: bw circuit

wednesday:

7am: 75 minute bike on rail trail

10pm: 20 mins bw circuit

thursday:

6:30am pull workout big campus gym
2 mile bike
pullups: 1x12, 2x9 (2 min rests)
deadlifts: 1x5 135, 1x5 205, 3x5 235 (3 min rests)
1 arm db rows: 3x6 65s (2 min rests)
shrugs: 3x failure (2 min rests)
abs

friday:

7am: 75 min bike on rail trail

saturday:

4pm: 40 mile bike on rail trail

sunday:

12pm: 1 hour boating on lake

8pm: 20 mins bw circuit

monday:

7am: push workout big campus gym
2 mile bike
db bench:1x10 40s, 1x8 65s, 2x7 65s (2 min rests)
atg squats: 1x5 135, 3x5 170 (3 min rests)
standing db shoulder press: 1x7 40s, 1x6 40s, 1x11 30s
1 leg calf raises: 2x13 bw
bw dips: 1x19, 1x13 (2 min rests)
db lat raises: 2xfailure 25s

8pm: 30 minute run with friend

tuesday:

7am: 75 minute bike on rail trail

[slightlygifted]

wednesday:

8pm: 6 mile run on archer

10pm: bw circuit

thursday:

7am:
6:30am pull workout big campus gym
2 mile bike
pullups: 2x8, 2x9 (2 min rests)
deadlifts: 1x5 135, 1x5 205, 4x5 225 (2 min rests)
1 arm db rows: 4x8 50s (2 min rests)
pulldowns: 4x5 115
shrugs: 3x failure (2 min rests)

friday:

9pm: 6 mile run on archer
-4x30 second sprints at end

saturday:

12pm big campus gym push day
2 mile warmup
bench: 1x5 135, 3x5 145
squat: 1x5 135, 3x5 170
ohp: 3x7 40s
dips: 2xfail
bw calf raises: 2x12

sunday:
5:30pm 35 mile bike ride on rail trail

[slightlygifted]

wednesday
6pm run on hills (vacation in Pennsylvania)
5 minute warmup
20 min run
2 min walk
20 min run

11pm: workout hotel gym
db bench 3x10 50s
lunges: 3x10 each leg 35s
tri pulls: 3x12 80
calf raises: 2x12
abs: 2x30
overhead press: 3x6 35s

thursday
5pm: run on university
5 min warmup/stretches
40 min run
5x wind sprints
5 min cooldown

friday
10pm: run on archer
5 min warmup
6 mile run
5 min cooldown

saturday
5pm: run on rail trail (really hot wtf)
5 min warmup
20 min run
3 min break
20 min run
5 min cooldown

11pm: bw circuit 20 mins

been a while...been on vacation and just kind of been running and not keeping track of anything. back now...and its like 30 degrees hotter then when i left. not sure if i should drink water and suffer cramps or not drink and die of overheating....actually thats an easy choice.

[slightlygifted]

sunday:
3pm: run on university
40 minutes running (very hot, didnt go to hard)

monday:

7am pull day small campus gym
5 min run
pullups: 2x8, 2x7
deads: 1x5 135, 3x5 205, 1x8 205 (all shorter rests)
1 arm db rows: 1x6 50s, 3x7 50s
-superset: shrugs: 3x12 135
lat pulldowns: 3x6 110
-superset deadlift machine 2x10 225

tuesday:

9pm: run on archer
.5 mile warmup
stretches
6 mile run
.5 mile cooldown

11pm: 20 min bw circuit

wednesday:

10:30am 3 mile fun run (ate watermelons etc during run)

9pm: 4 mile easy run

[slightlygifted]

thursday:

6am gym
5min warmup
bench: 1x5 135,4x5 145
squat: 1x5 135, 2x6 160 1x5 170
ohp: 2x7 40s 1x7 70 bb
dips: 2xfail
bw calf raises: 2x12
deadlift machine 2x10 225
side raises 2x6 20s

8pm: 5 mile easy run

friday:

9pm: run on archer
.5 mile warmup
stretches
6 miles decent pace
-4x30 second wind sprints on last 2 miles
.5 mile cooldown

saturday:

6pm: 26 mile bike ride on rail trail

10pm: bw circuit

monday: 10pm: run on archer
.5 mile warmup
stretch
5.5 mile run faster pace
.5 mile cooldown

tuesday:

6am gym
5 min warmup
pullups 2x8, 2x7
deads 1x5 135, 1x3 205, 4x5 215
1 hand rows 3x6 50s
sjrugs 2xfail 135
upright rows 2x6 70
lat pulldowns 3x110
deadlift machine 2x10 225

9:30pm 5 mile easy run on archer

[slightlygifted]

friday:
25 mile bike

saturday and sunday:
6 mile run on archer

monday:

6:30am gym
run to gym
bench: 1x5 135 2x5 140 2x8 50s

squat: 1x5 135 3x5 170

overhead press: 1x8 40s 1x6 40s 1x7 35s

calf raise 2x12 bw

dips 1x15 1x13
deadlift machine 2x10 225

lat raises 2x5 20s

9:30pm
5 mile tempo run on archer

[slightlygifted]

thursday:

run to gym
deadlift 1x5 135 1x5 205 4x5 215
1 arm db row 4x7 50s
uprights 2x7 70
lat pulldowns: 3x6 115
shrugs 2x10 135

-and a couple 5-7 mile runs since then

[slightlygifted]

monday:

7am:
run to gym

bench: 1x5 135 2x5 145 2x9 50s

atg squat: 1x5 135 3x5 165

dips 1x22 1x14
bw calf raises 2x12

deadlift machine 2x10 225
dumbell overhead press 2x7 35s 1x5 35s

lat raises 2x5 20s

7pm: 5 mile run

tuesday - sunday: 3 runs, 1 bike ride, swim at beach.

[Arenex]

Keep it up man!

[slightlygifted]

monday:

6:30am gym
5 min run
deadlifts: 1x5 135 1x3 205 3x5 215
pullups (superset) 1x12 1x10

1 arm db rows: 3x8 50s

upright rows: 2x7 70
deadlift machine (superset) 2x10 225

pulldowns: 3x6 110
shrugs(superset): 2x12 135

7pm: run on rail trail
1 mile warmup
stretch etc
50 minute run
rest
1 mile cooldown

tuesday:

6pm: run on rail trail
.5 mile warmup
stretch
6 mile run
rest
.5 mile cooldown

wednesday:

2pm: bike on rail trail
20 miles fast (until i got rained on....really hard).

[AlexisAllen]

Hello friends,

There are three things that you really want to avoid while your running, dizziness, nausea and cramps. Too little food causes the first one, and too much the last two. Be sensible and your runs won't include any of these unpleasant experiences. There's nothing like music to accompany you on your run. Select upbeat and motivating tracks to pump you up and get you really going. Having music to take your mind off things can be a godsend when running long distances; it's good to have something to distract you from the constant pounding of your feet on the pavements. Last but not least it's taking yo

Regards
Alexis

[slightlygifted]

thursday:

6pm: 25 mile bike ride on rail trail

saturday:
1pm: 1 hour kayaking
6pm: 30 mile bike ride on rail trail at 16.9 mph

sunday:

6pm: 6 mile run on rail trail w/ 4x wind sprints at end

monday:

6:30am workout at gym
.75 mile run on treadmill

barbell bench 1x5 135 2x5 145

atg squat 1x5 135 3x5 170
db bench (superset) 3x9 50s

1 leg calf raises 2x12 each leg (bodyweights)
dips(superset) 1x17 1x12

overhead press dbs 1x6 35s, 2x10 30s
deadlift machine (superset) 2x10 225

lateral raises 2x7 20s

[HyphenZ]

Glad to see a runner who weightlifts. What were your Cross Country and Track PR's? Im going into my Sophomore year in high school and cross country just started. Any advice for me?