def get lifting shoes asap.
and dont look up during the squats, keep ur head neutral.

7:00 pace is perfectly fine for a 1:54 guy coming from a speed background (400/800 guy as opposed to an 800/1500 guy)... coach sounds like a major d-bag...

Agreed. What is the best angle?

Agree completely. Of all the guys who started running there with me as freshmen, one remains. I think it is the exact same on the girls side. It might be two.

Examples:

I got into a shouting match with him in the hallway of the athletic department in front of the interim athletic director one day that he began.

He also was forced to take sensitivity training classes because of an article one of the free Washington papers did on him. Its a really good article and there are some great one liners.

http://www.washingtoncitypaper.com/c...cover1208.html



It is not that he is/was a bad coach. However, he treated me the same way he would have treated a XC state champ running the mile and that was not going to work for me, at least not during my freshmen year.

Yesterday: 18mi Bike ride in 62min

I went to the Dr. today and got the results of my MRI.

BBV Style

Brag: No Stress Fractures
Beat: My left leg is pretty messed up structurally from the previous injuries and I have 4 hours or so per week of rehab exercises to do.
Variance: I decided since I am "cleared" I would go for a run.

2.5 mi in 18minutes. I felt like absolute death although part of this was because I am currently pretty ill. I decided to run a "hard" .5mi towards the end and it took me 2:45. I was on the verge of puking afterward. I think the last time a 2:45 felt that hard was probably in 7th grade.

I think I need to force myself to run no faster than 8min miles for the next month or so while I try get back into some semblance of running shape.

I did a higher rep workout of Squat Bench Deadlift this weekend while at U of I to give my body a little break.

Squat 3x5x306 Surprisingly easy for first time at a new weight.

Press 3x5x140 Wish I could have got the last rep on tape as it was almost an epic fail followed by a huge save.

Hang Clean 3x5x160
Power Clean 1x180 (just wanted to see as this was the most I could do about a year ago)

Pull Ups/Chin Ups 4xBurn ~20,17,11,9

Squat 3x5x306

Bench 3x5x232.5

Deadlift 1x5x315

Whiteboard Body Weight Dips- 42

Tweaked back a little bit on squat. I just hope its alright in the morning. Ice and Ibuprofen should do the trick.

15 Min run at 7:10 pace.

4x15sec Strides.

2 min cooldown

The strides actually reminded me that I know how to run and loosened my muscles up a ton. I am going to do them before my run next time and see how that goes.

Squat 3x5x311

Press 3x5x145 Very close to having to reset

Cleans 3x5x160 jkgsdhbzfjhhjosdf

I pulled a muscle in my back on my last rep. I talked to a trainer at the gym and she gave me some stuff to do and told me to take the weekend off and see how I feel on Monday. It hurts to take deep breathes or move my head to the left at the moment.

At one point, she was filling out some form and asked me how long I had been lifting. I was thinking about it said umm... and she just goes "forever." I thought it was pretty funny.

Did some real light stuff today just to try and get the blood flowing a little bit.

I did a ton of box jumps, some light squats, abs and a bunch of different plyo type excercises.

My back feels much much better as a result and I will try to get back to lifting on Tuesday most likely.

Yesterday

1.5 mi Warm Up

4x200 (100m walk 100m jog recovery) 32.2, 31.8,30.9, 30.6

1mi Cool Down Walk/jog 9:20 mile

Today

Squats 3x5x315 3 Plates is sexy!

Press 3 sets at 105 15x, 10x, 8x

Pull-Ups 3x10

Took it easy today on everything but squat as my shoulder was still a little tender from the injury last week and wanted to play it safe.

Congrats. 3 plates is a nice feeling.

Yesterday

2.75mi 19min on the treadmill. Started off at 9 min pace and increased the speed every 30-45 sec. Got really hard when I got under 6:20 pace.

Today

My Phone which had full battery when I went to bed last night decided to die so I missed my alarm. My roomate knocked on my door at 10:15 when we were supposed to lift and I was still asleep. Lifting 25 minutes after waking up was absolute hell.

Squat 3x5x315

We lifted at a different gym on campus and I will not be going back there to squat. The ground was sloping down and your left foot was slightly lower than the right.

Bench 3x5x235

Deadlift 1x4x320

I am going to reset this because my form is definitely not the best and I think its holding me back. Also, I don't want to hurt myself as the weight gets even heavier. Videos to come next time hopefully.

Took 2 days completely off for the first time in a while and felt really good today as a result.

Squat 3x5x315 Normally I move up every two workouts but since I had a really hard time last workout I stayed the same and now feel confident about being able to do 320 on Tuesday

Press 1x5x150 2x5x147.5 I forgot that I was going to microload this for the first set and also realized I was not going to do 3x5 at 150.

Powercleans 5x3x165

Pull-Ups 1x15 1x10

Squat 3x5x320 Good Morninged the 4th rep of set 3 but other than that good

Bench 3x5x235

Deadlift 1x5x265 I really need to figure out how to get in the proper starting position. I just feel like I can't do it. Forgot the video camera unfortunately.

Forgot weighted dips on the last workout... 2x12x35

Squat 3x5x320

Press 3x5x147.5 I

Powercleans 5x3x165

Pull-Ups 1x16 1x12

I want to go back to bed so badly right now but I have to do homework I put off... Lifting made me feel so fatigued today.