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Whoops forgot about this and I suck at following plans. Oh well.

Saturday

Back squat
180 x 3 sets x 6

Deadlift
225 x 2 sets x 6

28 minutes easy pace with 6 20s striders = 30 mins

Back squats
135 x 3
155 x 3
165 x 3
185 x 3

RDL
185 x 3

Woke up at 3:45 this morning and hit the road at 4. Little over a 2:45 hour drive so plenty of time to hit the 6:30-7:30 packet pick up window. Race at 8:10

Got halfway there, checked my phone and...

Rough one today

10 min E
4 x 6 min T w/ 2 minute walk
1 hour E
2 min walk
2 x 8 min T w/ 2 minute walk

11.15 miles total

Took yesterday off surprised I wasn’t that sore

Today did 7 possibly 8 hill runs this morning took about 30 minutes

Hill is approx 160m and 4/5%

First 4-5 were about mile pace

Broke the...

Alright made it through yoga on the last update.

Haven't done much since. Definitely didn't do what I was suppose to. I could feel it today and I'll get a good week in this week. Today I did:
...

Alright hit a bit of a rough patch.

Next workout was a 90 min long run and I wanted to do it outside vs treadmill but we had storms roll through and then I got in a minor car accident on the way...

Happy 4th!

Easy run today - did 4 miles for the 4th

Little over 40 minutes total run time.

Slacked on updating this

Today I finished up the last week 10 workout although had a little hiccup towards the end

5 min warm up
10 min E pace
5 min walk
5 min strides (easy pace in between...

End of week 11 (program wise)

Did hot yoga this morning which was rough but got through it

Just finished up the last workout of the week. Most challenging one so far but easier then yoga lol.
...

Wednesday

5 min easy pace
5 min walk
20 min easy
5 min walk
5 min threshold
5 min walk
5 min easy

Thursday did yoga

Didn’t do anything yesterday.

Today was

5 min E 5.7 mph 2.0 incline
5 min walk
2x 5 min T 6.5 mph 2.0 incline w/ 2 min walks
30 min E pace

Yesterday - yoga made it through without skipping a pose

Today was Sunday's workout again I messed with the incline a bit but otherwise it was the same. Also ran at the bottom of my easy pace 5.2...

Easy day today

3x 10 min easy pace with up to 5 min walks between

Didn't walk too much finished in 35 minutes. Total time with warm up and cool down was 42.

Varied the speed and incline...

Yesterday 90 min hot yoga - made it through it

Today I jumped back where I left off in the program

5 min walk
5 min easy (5.5 mph 2.0 incline)
3 min walk
5x 3 min threshold (6.5 mph) 2 min...

40 mins treadmill - 3.25 mi

5 min walk
10 min @ 2.0 incline 6 mph
3 min walk
10 min
- 2.5 @ 4 incline 6.1 mph
- 2.5 @ 3.5 incline 5.9 mph
- 2.5 @ 3 incline 6 mph
- 2.5 @ 2.5 incline...

Thumb over pull ups (ss) chin ups
BW + 26 X 4, X 1
BW + 26 X 4, X 1
BW + 26 X 3 . X 1
Drop
BW X 3, X 1

Hack squats
200 X 9
200 X 9

Back squats
Warmed up to 275 X 1
245 X 5
255 X 3
225 X 3 (2s pause at the bottom)

Dips
35 X 6
35 X 4 (failed)
BW X 6

90 min yoga yesterday

Today ran/walked 35 mins 2.6 miles. Speeds and inclines were varied during each segment from 2.0 @5.7 to 4.0@6.5 also did 3x 1 min fast run 1 min rest

Drove home got...

See a good doctor, get bloods done, see if you can get hrt (prescribed test). Why take a bunch of crap, spend a bunch of money when you're not getting what you're paying for. If you have a good diet,...