Tuesday
5 mile trail run-steady rolling hills, with a small mountain at the finish
Time: 48:30
Maintained a 9:20-9:30 mile pace until the last 1/2mile which I had to walk part of since it was super steep and super long. I felt pretty good about this, but worried that it takes me so darn long to really get "warm". Also, this was supposed to be an "easy" training run and I felt like I wanted to die most of the time. I'm pretty sure there will be no PR's at the Army 10-miler this year. Last year I ran a 1:30, which was a PR and this year wanted to go sub-1:30. Considering all I want to do is stuff my face with french fries and sugar these days, and I have no training buddies, I'll be lucky to make it out alive. Going to hit some sprints and a six miler this week.
Wednesday
3x5 Deadlifts
95, 135, 155, 185,
So DL's used to be my favorite. Since my last effort, I've not wanted to even attempt them and have to stare into the fact of how weak I've become. But, you can't avoid things forever. I took the camera and took some video to check my form each round. Wasn't great, wasn't terrible. I wasn't thrilled with 205, it felt as heavy as shit, and 205 used to be nothing for me. I realized in the horrible aftermath or soreness that it is not so much my leg strength or even my upper body strength--its my back/core strength that I've lost so much of. Back in the days of CFOT, my core was a ROCK, my back was super strong, and somehow all that is gone. I think part of it is not following a strict overall lifting program and the other part is that Jerry had all these little ways to sneak in core work when you didn't even realize it during warmups, afterparty's, etc.
After party was another mile swim. I should really start adding the mile run after lifting as well as the mile swim! Took me about 26 minutes with a nice rest at the halfway point.
Thursday and Friday
Rest Days. Friday was unplanned, but sometimes that where life takes ya.
Saturday
More swimming. Went with Chip and we just swam laps to get in some exercise. I know I did more than 1600m, but stopped counting after that! :)
2 comments:
Actually for not having done deadlifts in a while, you did great. I know, I know. You're not where you'd like to be with them, but you'll get it back!!
Hey, between your cravings and my injury, we will be great running buddies at the ATM. Train hard, I promise to do the same (when I am cleared to do so), and we will just have fun! Who knows, we may come closer to our 90 min goal than we both expect to.
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