Friday October 15 – 138.0 lbs
5/3/1 God is a Beast C9W2D3 – OHP TM 85

OHP – 8x45, 10x5x60
NG Chins – 2x12
Facepulls – 3x15x45lbs

Bench – 10x45lbs, 8x65, 3x11x75
Pullups – 3x9

2368 cal/236 carb/71 fat/199 protein/39 fibre

Chins felt much tougher than usual, otherwise everything was fine and boring.

Saturday October 23 – 137.9 lbs

Long run – 13k, 1:16:50, 163 avg heart rate

2476 cal/229 carb/107 fat/163 protein/33 fibre

Legs are feeling a beat bit up but seem to be recovering just ahead of the next dose. Ran with new shoes two runs in a row which may be contributing to the beat up feeling.

Sunday October 24 – 139.6 lbs
5/3/1 God is a Beast C9W3D4 – DL (block pulls) TM 220

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125 5x145, 5x165, 5x185, 5x155, 5x175, 5x200
Hanging Knee Raises – 5x15

Calf raises – 3x20x125lbs

1935 cal/182 carb/76 fat/154 protein/39 fibre

October 18 – October 24 Daily Averages: 138.5 lbs/14.7% bf/2157 cal/204 carb/85 fat/164 protein/6:54 sleep
34.19km total weekly running mileage at average pace of 5:34 per km

Light DL week. Running mileage slowly going up and pace should be going slower as I am trying to slow down the warmups, cooldowns and recovery pieces. Will be rearranging the lifting days again soon to slip in some more running.

Completely caught the running bug?

Seems so, it is a sickness! I blame loco.
Planning to hang on to four days a week of lifting for now but am going to try to layer in a fourth, fifth and maybe even sixth day of running over time to get ready for a half marathon in the spring. If I get that far, a couple of those will probably just be short pieces as a warmup for lower body lifting. Lifts not going up, so I am getting my dopamine by watching mileage go up I guess.

It might be time to switch to upper/lower or a full body routine. I am sure you will be able to maintain your strength with that.

I’ve dropped from 4 to 3 to 2 lifting days as my rowing commitment has increased (actually have been only doing 1 for the past 3 weeks but that’s only temporary) and I don’t regret it at all. There’s definitely easier progress to be made in adding more cardio and it doesn’t seem to impact my strength too much.

Doing two ‘all muscle group’ sessions twice a week will result in longer sessions but not much losses I’d guess.

Agree with both of you, I feel like dropping to 2 full body lifting days is the right answer. My interim step along the way will probably be to drop 1 upper day and combine my bench and OHP days. I have a couple months to tinker with this as I am still slowly adding mileage and won't really start training until January.

Monday October 25 – 139.3 lbs
5/3/1 God is a Beast C9W4D1 – Bench TM 125

Bench – 10x45lbs, 8x65, 5x80, 5x95, 5x105, 5x90, 5x100, 5x115
DB Rows – 3x12x60lbs

DB Seated OHP – 3x9x25lbs
DB Incline Press – 3x11x30lbs
NG Chins – 3x9

2054 cal/173 carb/87 fat/162 protein/44 fibre

Light day.

Tuesday October 26 – 137.7 lbs

Intervals run – 1:15:32, 12.7km – 3km wu, 8 x 400m with 400m recovery jog, 3km cd, 160 avg heart rate

2759 cal/262 carb/124 fat/175 protein/54 fibre

Interval timer made me run a bit extra on a couple 400m pieces but no big deal. Tree cover seems to mess with the GPS a bit. Been using an interval timer, fitbit and strava on runs and get three semi-wide ranging results. Difference of 0.5km between the high and low distance on this run. Strava pretty consistently shows higher mileage, interval timer least.

Legs feel like they have been on a thin edge for a while and I seemed to cross that line yesterday. Lots of pain in the very upper calf behind my left knee a couple hours after my run. Beat the crap out of my legs with a massage gun and did a lot of foam rolling. Had planned a 5K time trial for Thursday but I will probably just turn that into a short easy day instead, hopefully. Legs feel quite a bit better today but I plan to back off a bit, do a little less speed work and more slow easy running to very slowly build mileage.

Wednesday October 27 – 138.5 lbs
5/3/1 God is a Beast C9W4D2 – Squat TM 200

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 10x5x140
Ab Wheel – 5x20

GHR – 3x8
Calf raises – 2x20x125lbs

2251 cal/178 carb/97 fat/183 protein/36 fibre

Felt heavier than it should have but I think I say that every time I squat. Legs are just feeling worn out.

Thursday October 28 – 139.2 lbs

Easy run – 31:08, 5km, 154 avg heart rate

2086 cal/201 carb/103 fat/126 protein/51 fibre

Took it pretty easy and continue to do lots of foam rolling.

Friday October 29 – 137.6 lbs
5/3/1 God is a Beast C9W4D3 – DL (block pulls) TM 220

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125 10x5x155
Hanging Knee Raises – 5x15

Calf raises – 3x20x125lbs

PM: Easy run – 30:44, 5km

2289 cal/218 carb/102 fat/150 protein/42 fibre

Snuck a short easy run in after dinner in order to avoid having to do it in cold rain on Saturday.

Saturday October 30 – 137.9 lbs
5/3/1 God is a Beast C9W4D4 – OHP TM 85

Easy run – 31:08, 5km, 154 avg heart rate

OHP – 8x45, 5x55, 5x65, 5x70, 5x60, 5x70, 5x75
NG Chins – 3x10

2561 cal/252 carb/123 fat/156 protein/55 fibre

Sunday October 31 – 138.8 lbs

Easy treadmill run – 1:00:00, 8.91km

2566 cal/306 carb/91 fat/160 protein/46 fibre

October 25 – October 31 Daily Averages: 138.4 lbs/14.7% bf/2367 cal/227 carb/104 fat/159 protein/7:15 sleep
31.51km total weekly running mileage at average pace of 6:16 per km

Scaled back my OHP workout on Saturday quite a bit dropping almost all accessories. Finally used our treadmill as I didn't feel like running in the rain again. Mileage was down this week, spread out over an extra run and at a much slower pace overall. Only one speed run with the rest being very easy and my legs still feel trashed.

Impressive consistency in here as usual; agree with feelers and Arjun (and you) that two full body days will likely be sufficient as you ramp up the endurance work.

Thanks Montebro! Dropping to three lifting days this week and two per week as soon as this cycle ends.

Monday November 1 – 139.6 lbs
5/3/1 God is a Beast C9W5D1 – Squat TM 200

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x140, 5x160, 5x180, 5x160, 5x180, 3x200
Ab Wheel – 5x20

GHR – 3x8

1796 cal/259 carb/52 fat/133 protein/41 fibre

Tuesday November 2 – 137.1 lbs

Easy run – 49:39, 8km, 155 avg heart rate

2028 cal/265 carb/72 fat/117 protein/56 fibre

Legs are feeling slightly less beat up than they had been over the past week. I was concerned I was hovering on the brink of injury so I will plan to keep running mostly very easy runs to build up the mileage over the next several weeks and just sprinkle a little speedwork in carefully. Try and let those old bones, joints and tendons catch up a bit.

Wednesday November 3 – 138.3 lbs
5/3/1 God is a Beast C9W5D2 – Bench/OHP TM 125/85

Bench – 10x45lbs, 8x65, 5x90, 5x100, 5x115, 5x100, 5x115, 3x125
DB Rows – 3x12x60lbs
Pullups – 3x9

OHP – 8x45, 10x5x65
NG Chins – 3x10

2483 cal/288 carb/84 fat/175 protein/55 fibre

Combined bench and OHP days this week and dropped some accessories. Took a bit longer than I wanted but less time than I thought it might.

Thursday November 4 – 138.9 lbs

Tempo run – 53:27, 9km – 3k wu, 3k run, 3k cd, 156 avg hr

2598 cal/267 carb/101 fat/163 protein/53 fibre

Calves and hamstring seem to be improving but I managed to enrage my left hip flexor at some point during this run. #olds

Friday November 5 – 139.2 lbs
5/3/1 God is a Beast C9W5D3 – DL (block pulls) TM 220

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125 6x5x155
Hanging Knee Raises – 3x15

2515 cal/284 carb/66 fat/195 protein/45 fibre

Saturday November 6 – 139.3 lbs

Easy run – 52:18, 8km, 145 avg heart rate

3400 cal/439 carb/120 fat/173 protein/42 fibre

Cut the workout a bit short on Friday. Hip still bothering me but was able to run pain free on Saturday. Set a new record for how slow I ran. Heart rate seemed to appreciate it.

Sunday November 7 – 140.8 lbs

Easy run – 49:02, 8.08km, 152 avg heart rate

2566 cal/306 carb/91 fat/160 protein/46 fibre

November 1 – November 7 Daily Averages: 139.0 lbs/14.8% bf/2555 cal/303 carb/91 fat/160 protein/6:43 sleep
33.08km total weekly running mileage at average pace of 6:10 per km

More slow running.

Monday November 8 – 141.7 lbs
5/3/1 God is a Beast C9W6D1 – Squat TM 200

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 10x5x150
Ab Wheel – 5x20
GHR – 5x8

1978 cal/264 carb/52 fat/149 protein/44 fibre

Tuesday November 9 – 140.1 lbs

Easy run – 50:49, 8km, 155 avg heart rate

2201 cal/234 carb/83 fat/162 protein/45 fibre

Been doing a lot more stretching lately and between that and slowing the runs quite a bit my legs seem to be feeling less like they are on the verge of injury. Planning to use the Hanson Beginner Half Marathon plan starting later in January and am just trying to ease into more mileage in the meantime. For target pace I keep fluctuating between a low of 1:45 and a high of 2:00. I should probably not even worry about time for a first half marathon but Hansons Method is all pace based so I have to pick something. Bit concerned about the mileage and workouts used in the beginner program and have considered their Just Finish plan but I will give it a shot. Using 1:50 for pacing for now.

You should run a 5k race now and then use training paces based off that performance.

I would think you can run a 1:40 no problem. You have tinybro superpowers.

I like Hanson because they like to use Science.