Just did 5k in 23:16. Legs felt a little heavy again. Have a soccer game at 9, so let's hope I can still get to balls in the corners

So took the rest of the week off from everything but sports, hoping to give my legs a chance to rebound. Left knee was pretty sore after two soccer games yesterday, but it didn't swell much, so went for a run today, just 5k. Was planning on doing it at a medium pace, but didn't start the timer, so don't know long it actually took. Was pretty gassed by the end though, mid-80s and humid with rain coming very shortly. Weighed in at 188.6 today, which was nice.

Today:

Bench: 10x170
Deadlift: 5x405

Since it’s been awhile since I benched and I gassed hard that time, took 10% off and reset. Same number of reps but I was just under 197 that time. Deadlift was smooth, no hitching. Definitely didn’t have a sixth rep in me, fifth was pretty much max effort. Weighed in today at 191.2. Been bouncing around this range recently, 188-192, not consistently in the 180s yet

Ran 5k in 22:52 just now. 80 and super humid temps, downpour right before I left and more coming in the forecast. Weighed 190.8 this morning.

Haven't been able to make it into the gym, but snuck a run in just now. 4.36 miles in 39:26, so just over a 9:00 pace. Intended it to be easy, felt pretty easy. 190.8 again this morning

Didn't make it to the gym over the weekend, but jammed my wrist again. We'll see how it feels tomorrow. Ran 5k in 22:58, had to sprint hard to the finish line to make it under 23:00. Weighed in at 187.8 today. Felt like I was giving it all I had, really must have been hauling ass to hit that 22:32 at almost 195. Was hoping I'd be hitting new PRs by now, wonder if I have another gear I can hit. I wasn't really hurting until the end when I kicked it up to get home, maybe I can dig down a little deeper over the first 4.6k and make up some time. Wonder if I should start adding in some intervals or some paced track work to get used to running at a slightly higher tempo

That last question is ridiculous. All running programs for 1600m all the way to marathon consist of easy long runs, lactate threshold runs, VO2max runs, and speed intervals (200s and 400s).

Your running has time trials and easy runs. So uh yeah, I am going to take a wild guess that it's donkaliciuos. You are using the Lapka training method. Just time trials nonstop. She also got to 22:00 and then cried uncle to go do yoga instead.

Probably true, just haven't really looked into it much. Just wasn't sure at what point adding in sprints helps, if you have to be advanced enough and have a certain cardio base before it makes sense.

Today:

Press: 7x115
Squat: 10x225

Anyways, made it to the gym today for the first time in forever. Wrist is probably at 75-80%, there was some definite tenderness, but not enough to keep me from some light pressing. Just did some light squatting too since I have a game later tonight and it's been a while since I squatted, which went terribly then too. Felt super easy, so my legs are definitely less bruised and banged up. My left knee isn't swelling up after every game either recently. Going to be out of town for a week starting Sat, so will be a short return to the gym. Will try to get some running in on vacation, going to be just chilling at the lake so I should have plenty of downtime. Weighed in at 189.8 today.

This is all on YouTube. Type in intervals for 5k training. You will get workouts with a bunch of 400m runs. For example 8x400 with 400m jog recovery, that's a good workout. And it's a lot more fun than 5k time trials. A 20:00 5k runner hits these at sub1:30 a pop. You can start off at 1:40, the 400m jog recovery is 3min (12:00 mile pace).

Then get rid of the time trials and go with 20min tempo runs, you can find on youtube also or jack Daniels calculator.

And then add a long easy run at maybe 9:15 pace.

The VO2max workouts would be all that's missing. Those are 800-1600m repeats, and they are the least enjoyable.

This stuff is way more fun than time trials. Time trials by far are the worst of all possible training. It's like racing but with nobody there.

I wouldn't be surprised that you can hit 1:30 400s like nothing. If that's true, then it's the long easy run that would be the most beneficial (and then VO2max).

Back from vacation, did a 5k to spite loco, and did a couple similar medium intensity runs last week while on vacation. Didn't time it because I left my watch behind, but it felt slow even though my legs were jello by the end and I was feeling a bit nauseous. Going to have to get back in the swing of the things. But for you loco, I promise I'll start a real running program soon.

As for vacation, ate so much. Yes, I will have a fourth helping of dessert, thank you. Weighed myself right when I got home and was 197 something on Saturday afternoon post-lunch, but after playing a soccer double header and limiting myself to 1600-1800 cals yesterday, I checked in at 190.2 today, so the damage seems to have been mostly contained.

Today:

Bench: 10x170
Deadlift: 8x365

Finally made it back in the gym. Been almost three weeks I think since I last deadlifted/benched, so kept it light. Layoff didn’t seem to have too much of an effect, same reps on the bench and did better than the last time I deadlifted this weight. Weighed in at 192.0 this morning, seems like a more realistic number for what my post vacation weight should be

Did a late night speed session just now. Did a 2.1 km warmup jog at an easy pace, then did 5x~430m with ~200m recovery jogs/walks in between, then finished it with just under an 800m slow recovery jog back home. Didn't have a watch with me, so just did it by feel. Definitely a bit faster than my regular pace but not a full out sprint, which obviously I don't have it in me to do five 400m sprints back to back. Felt good. Girl I was seeing for a few months broke it off last night and I'd been moping around a bit all day, so had some frustrations to get out and some energy to burn. Better way to do it than just go run my regular route. Time to get serious about the diet for the next month or so, take some updated pictures, and get back in the game.

Been lazy/procrastinating other stuff and wasn't able to fit any workouts or anything around all my other sports stuff until now. Googled around for a 5k program, picked an 8 week one out that looked good. One long run a week, starts off at 5mi and ramps up to 9mi, adding 1mi per week, and then tapering back down. One medium run a week, 4mi or 5mi, and then a 30-40 minute tempo run. Supposed to be an easy run in there on Sundays, but I probably will just skip it on days that I have multiple soccer games.

Anyways, started today with 4x400m (actually 430 since I just ran up and down the block and didn't go to a track). Still haven't grabbed my watch that I left at my parent's house, so didn't time them, but tried counting in my head the last few runs and got to 100 and 97. Your guess is as good as mine as to how accurate I can do one Mississippi, two Mississippi while running

Ran a little over 4 miles just now. No time, need to get a watch again, but did it at a fairly easy pace, I'd guess somewhere in the mid to high 8s. Planned on getting a lift in this afternoon too, but then my brother asked me to play golf this afternoon, so did that instead and will get a lift in tomorrow. Weighed 191.2 this morning.

Don't you have a phone?

Today:

Press: 7x115
Squat: 8x225

Getting back in the gym, just taking it easy to get in the swing of things. Pretty sure I had DOMs last time, and it's been a while since I squatted, so we'll see what tomorrow brings. Hopefully not.

And I hate running with my phone. It's either banging against my thigh every step or I have to hold it which is annoying, or I can strap it down but I find having an elastic band around my arm really annoying too. And then I could start it and toss it on my porch when I leave, but that would only work for long runs and I've had some packages stolen in the past, so I don't really want to leave my phone hanging around if I can help it. A $10 digital watch is perfect and does everything I need, I just need to go get mine that I left at my parents house.

I'm going to try and get a tempo run in later tonight too after kickball, depends how I feel.

https://www.amazon.com/GEARWEAR-Runn...s=running+belt

Having an elastic band around my waist seems like it would be annoying too. Anyways, let the couple of beers/jello shots that I'm convinced contained almost no alcohol settle in my stomach from kickball earlier tonight and just did my tempo run while dodging random drunks stumbling out of the bars a half hour before closing time. Did the first mile fairly easy, picked it up to a fairly challenging pace for the next two miles, then jogged about 2/3rds of a mile while I caught my breath.

Does the elastic band around your waist on the running shorts bother you?

Yes. If I could run naked, I would.

Anyways, played a kickball triple header this morning, then just did 5.08 miles. Broke out the phone this time and left it hidden on the porch to appease Holliday. It was super slow, right around 49 minutes. I definitely had some DOMS from squatting yesterday, and then combine that with running late last night and then perhaps a tiny bit of contribution from kickball this morning and my legs were gone. My route involves climbing a decent sized hill to do a lap around a reservoir, and it was all I could do to stay upright coming down the hill on the way back. Then shortly after that, about 3.8 miles in I believe, I finally just had to say **** it and walk for a little bit to get some feeling back in them. Didn't walk for too long, maybe 100 meters, but it helped out, caught a bit of a second wind after that. But man, this was my hardest run in a while, need to space things out better next week. Just hope I'm not super stiff and a statue in goal tomorrow.

Did the same 4x400 workout I did last Monday. Weighed 189.6 this morning.

Today:

Bench: 6x175
Deadlift: 7x375
Run: 4.09 miles in 36:20 (8:52 pace)

****ty bench day. Been really slacking at the gym, haven't benched in two weeks, and it showed. Felt super heavy, actually failed a seventh rep. Deadlift was all right though, only lost one rep compared to last time. Run was fine, lot easier than Saturday's five miler. Just got back from it now. Didn't want to run in 90 degree temperatures, and it's still 79 at midnight, but whatever. Think I'm going to sign up for a 5k on October 20. I know some people running it and if I just repeat week one again this week, the eight-week cycle will line up perfectly. So time to put down an official time. Weighed 190.6 this morning.

Did my tempo run today. Did my first mile super slow, around a 10 minute pace. Then picked it up a bit for a touch over 2 miles at slightly under an 8:00 pace, then cooled down with about a half mile at roughly the same pace as the first mile. All together it was about 31 minutes total. Weighed 189.6 this morning.

Nike has these cool shorts


https://www.nike.com/t/distance-mens...dkP/892891-010

Tons of pockets, some with zipper. I could carry three phones and three gels in these.

The 5" size is perfect too, not too short like Snitch but not basketball shorts either. Just a bit of quad action.