Wednesday June 15 – 133.8 lbs
Bench/OHP – 5/3/1 5’s PRO/FSL

Bench – 10x45lbs, 8x65, 5x85, 5x95, 5x105, 5x5x85
Pullups – 6x7

OHP – 8x45lbs, 5x55, 5x60, 5x65, 5x5x55
NG chins – 6x7

Swim – 10 mins

2337 cal/152 carb/113 fat/186 protein/43 fibre

Rest day!

Thursday June 16 – 133.4 lbs

Tempo run – 1:15:10, 13km, 5:46/km, 158 avg heart rate – 4k wu, 5k run @HMP, 4k cd
Swim – 15 mins

PM:
RDL – 10x45lbs, 8x95
DL – 5x95, 5x125, 5x145, 5x160, 5x5x125
Hanging knee raises – 5x15
GHR – 3x12
SL calf raises – 3x20

2647 cal/233 carb/118 fat/195 protein/50 fibre

I averaged 5 seconds slower than target pace on the tempo run portion. I was keeping an eye on my pace while running and was usually a bit faster than target so I thought I would end up somewhere closer to 5 seconds faster than target pace. Will need to work on pacing and push a bit harder on the run portions.

Friday June 17 – 134.1 lbs

Easy run – 50:57, 8km, 6:21/km, 154 avg heart rate
Swim – 15 mins

2999 cal/280 carb/140 fat/175 protein/52 fibre

Saturday June 18 – 134.4 lbs

Easy run – 48:46, 8km, 6:05/km, 153 avg heart rate

2783 cal/282 carb/117 fat/163 protein/49 fibre

Couple easy runs. Did not get moving on any exercise until pretty late in the afternoon on Saturday and blew off doing upper body circuit and a swim.

Sunday June 19 – 135.7 lbs

Long run – 1:01:31, 11km, 5:35 pace, 169 avg heart rate

2647 cal/299 carb/106 fat/142 protein/47 fibre

Run felt easier than my heart rate suggested. Swapped out lower body circuit and a swim for a nap.

June 13 – June 19 Daily Averages: 134.5 lbs/12.8% bf/2558 cal/242 carb/110 fat/172 protein/6:31 sleep
61 km total weekly running mileage at average pace of 5:53/km

Monday June 20 – 135.6 lbs

Easy run – 49:36, 8km, 6:11/km, 152 avg heart rate
Swim – 10 mins

3134 cal/361 carb/130 fat/159 protein/54 fibre

Weather in the morning bordered on cool which was a nice change.

Tuesday June 21 – 135.8 lbs

Intervals run – 1:19:39, 13.5km, 5:54/km, 160 avg heart rate – 3km wu, 6 x 800m with 400m recovery jog, 3.3km cd
Swim – 15 mins

PM:
SL DL – 3x10x35lbs
BSS – 3x12xbw
Ab Wheel – 3x20
Reverse Lunges – 3x10x55lbs
Calves

2344 cal/240 carb/72 fat/170 protein/40 fibre

Wednesday June 22 – 133.8 lbs
Bench/OHP – 5/3/1 5’s PRO/FSL

Bench – 10x45lbs, 8x65, 5x75, 5x85, 5x105, 3x10x75
Pullups – 6x7

OHP – 5x45, 5x55, 5x60, 5x5x45
NG chins – 6x7

Swim – 15 mins

2872 cal/262 carb/119 fat/219 protein/41 fibre

Thursday June 23 – 135.8 lbs

Squat – 10xbw, 10x45, 5x110, 5x130, 5x145, 5x5x110
Ab Wheel – 3x20
GHR – 3x12

Swim – 15 mins

2070 cal/146 carb/108 fat/156 protein/35 fibre

Did Tuesdays interval run on the treadmill and held the target 4:37/km pace okay. Took the jog recoveries very easy. Had some abnormal discomfort in my left calf or achilles that went away once I got running but it was pretty flared up afterwards. Quite sore the rest of the day, all day Wednesday and into Thursday so I took a pass on my scheduled tempo run Thursday morning.

I had a gait assessment booked with my physiotherapist for Thursday which was kind of well timed. Scrapped the gait assessment and dealt with my left calf instead. Seems to be no tissue damage but I am off of running for the next week or two. Probably not enough recovery after the half marathon and I have likely been pushing too hard for an old man beginner runner. So, it is back off time. I can swim, row and elliptical all I want but no running and very limited walking. Also have some hip and hamstring issues to be worked on.

Friday June 24 – 134.2 lbs

Elliptical – 45:00, 133 avg heart rate
Swim – 20 mins

2534 cal/257 carb/86 fat/201 protein/41 fibre

Turns out our elliptical still works. Even more boring than the treadmill but did manage to work up a sweat. Got the heart rate up a bit but did not maintain, pretty chill. Todays run was supposed to be just over an hour and I don't think I can tolerate that much time on the elliptical so I may be forced to sit on the rower a little. Or swim longer.

Saturday June 25 – 134.5 lbs

Elliptical – 45:00, 138 avg heart rate
C2 rower – 2000m, 9:05
Swim – 15 mins

PM:
Step ups – 2x20xbw
BSS – 3x12xbw
SL DL – 3x10x35lbs
HKR – 3x15

2505 cal/228 carb/84 fat/185 protein/51 fibre

Three full days of no running but my left calf still feels pretty rubbish. I don't like the elliptical but I feel like it does mimic running somewhat so will likely keep using that primarily.

Sunday June 26 – 135.4 lbs

Elliptical – 1:15:00, 152 avg heart rate
Swim – 20 mins

PM:
DB OHP – 3x8x25lbs
DB Incline – 3x10x30lbs
KB Row – 3x11x53lbs
Facepulls – 5x15x35lbs
DB HC – 3x10x25lbs

2686 cal/264 carb/116 fat/166 protein/62 fibre

June 20 – June 26 Daily Averages: 135.1 lbs/13.2% bf/2670 cal/258 carb/106 fat/185 protein/6:50 sleep
21.5 km total weekly running mileage at average pace of 6:00/km

Monday June 27 – 135.9 lbs

Elliptical – 50:00, 140 avg heart rate
Swim – 15 mins

2646 cal/201 carb/121 fat/180 protein/53 fibre

Tuesday June 28 – 135.6 lbs

Elliptical – 1:10:00, 15min easy, 5 x 5min hard/3min easy, 15min easy, 143 avg heart rate
Swim – 10 mins

2317 cal/246 carb/89 fat/167 protein/54 fibre

Wednesday June 29 – 135.9 lbs
Bench/OHP – 5/3/1 5’s PRO/FSL

Bench – 10x45lbs, 8x65, 5x75, 5x90, 5x100, 3x10x75
Pullups – 6x7

OHP – 5x50, 5x55, 5x65, 5x5x50
NG chins – 6x7

Swim – 15 mins

2872 cal/262 carb/119 fat/219 protein/41 fibre

Thursday June 30 – 135.7 lbs

Elliptical – 55:00, 15min easy, 25 hard, 15min easy, 149 avg heart rate
Swim – 10 mins

3424 cal/348 carb/135 fat/160 protein/45 fibre

Friday July 1 – 135.4 lbs

Elliptical – 45:00, 151 avg heart rate
Swim – 15 mins

2604 cal/314 carb/99 fat/149 protein/53 fibre
Happy Canada Day!

Cal logging is always subject to errors and this week is even more likely than usual. Generally eating a bit dirtier than normal lately and kind of loving it. Been doing rehab stuff for my left calf as well and it is starting to feel like it might be ready for running again very soon. Have a follow up PT appointment Monday, so will find out soon enough. Elliptical kind of sucks but I have managed to get a good sweat going, if nothing else. Having the elliptical and treadmill in a sun room makes for some nasty hot summer sessions.

Taking a couple weeks off work which probably means I will only work 5 hours a day instead of the usual 10. Sometime towards the end of June I managed a Sunday with putting in no work which was the first time since early January that I got a full day off. Had a whole bunch of recruiting efforts line-up nicely for this Fall (if everyone actually shows up and doesn't just decide to rescind). Seemingly have things lining up to solve about a decades worth of transition and succession issues which should see the firm past my time there. And then promptly had the wheels fall off of one of my partners who is going to have to retire about a decade early due to stress. I get it dude! Back to the drawing board.

Turned 52 recently and have been getting some medical stuff checked out. Noticed some weird lump on my hip sometime in April and finally got in for an ultrasound. Benign. On to the next ailment we go.

Sounds like a calf strain (maybe soleus if its closer to achilles). RIP Floppy. Always took 14 days for me. Then it happened again. Then again.

Now it's okay, buy only 25 miles a week. Actually train my calves now and hoping that clears them up. Supposed to do that Alfredson protocol or something like that.

I will have to switch sports to cross country skiing, pickleball or shuffleboard. I'll find something my old body can handle.

I had just started doing something close to the Alfredson protocol and half wonder if that helped push things over the edge. Kind of got lucky that it took as long as it did for me to blow a tire. Lower legs have felt pretty close to the verge of injury since last October or November. A bit worried about how much I may have to back off to keep things in line and what that means for the October half marathon but I will try to take the long-term view and do a slow build.

Saturday July 2 – 135.6 lbs

Elliptical – 45:00, 151 avg heart rate
Swim – 25 mins

PM:
RDL – 10x45lbs, 8x95
DL – 5x135, 5x155, 5x170, 5x5x135
BSS – 3x12xbw
HKR – 3x15

2589 cal/278 carb/104 fat/171 protein/55 fibre

Sunday July 3 – 136.3 lbs

Elliptical – 1:30:00, 157 avg heart rate

PM:
DB OHP – 2x9x25lbs, 1x8x25
DB Incline – 3x10x30lbs
KB Row – 3x11x53lbs
Facepulls – 3x15x35lbs
DB HC – 2x10x25lbs

Swim – 25 mins

2574 cal/240 carb/109 fat/190 protein/50 fibre
June 27 – July 3 Daily Averages: 135.8 lbs/13.4% bf/2696 cal/264 carb/109 fat/170 protein/6:36 sleep
0.0 km total weekly running mileage at average pace of 0:00/km – subbed in 6:10 of elliptical instead

Monday July 4 – 136.7 lbs

Elliptical – 45:00, 145 avg heart rate
Run/walk – 1.5km, 4 x 2min run/1min walk, 134bpm
Swim – 10 mins

2149 cal/199 carb/93 fat/164 protein/51 fibre

Easy elliptical and flirted with a run. Calf felt okay.

PT has me on these baby runs every second day for a while. The Hansons training block will be squashed as a result but I will just keep mimicing whatever the Hansons plan was calling for and do it on the elliptical, if I can keep my sanity while doing so. I should be all set to go by the time the next Half Marathon rolls around but will only have done a sliver of the actual training plan intended.

Tuesday July 5 – 135.9 lbs

Elliptical – 1:10:00, 10.8k steps, 15min easy, 4 x 6min hard/4min easy, 15min easy, 150 avg heart rate
Swim – 25 mins

Glamping with the whole family for the next couple days, so should be a little light on the exercise and potentially heavy on the kcals. Have a couple 3-nighter semi-real camping trips with just the boys coming up later in the summer but this one has wife and dog along as well. Doing it fancy with a perma set up canvas bell tent with a couple double beds set up in it. Just have to bring clothes and food which should make the front and back end quite a bit easier than normal.

Wednesday July 6

Run/walk – 15:00, 1.95km, 5 x 2min run/1min walk, 150 avg heart rate
Hike/walk – 30 mins

2533 cal/192 carb/137 fat/138 protein/26 fibre

Thursday July 7

Bench/OHP – 5/3/1 5’s PRO/FSL

OHP – 5x55, 5x60, 5x65, 5x5x55
NG chins – 6x7

Bench – 10x45lbs, 8x65, 5x85, 5x95, 5x105, 5x5x85
Pullups – 6x7

Swim – 20 mins

2793 cal/241 carb/129 fat/185 protein/54 fibre

Friday July 8 – 135.4 lbs

Elliptical Tempo – 55:00, 8.7k steps – 15min easy, 25 hard, 15min easy, 148 avg heart rate
Run/walk – 18:00, 2.43km, 6 x 2min run/1min walk, 143bpm
Swim – 15 mins

2539 cal/185 carb/133 fat/163 protein/45 fibre

Saturday July 9 – 136.8 lbs

Elliptical – 1:00, 9.1k steps, 133 avg heart rate
Swim – 20 mins

PM:
Squat – 10xbw, 10x45, 5x95, 5x120, 5x135, 5x150, 5x5x120
Ab Wheel – 3x20
GHR – 3x12
BSS – 3x13
Calves

2670 cal/235 carb/120 fat/175 protein/62 fibre

Sunday July 10 – 136.8 lbs

Elliptical – 1:30:00, 15.1k steps
Run/walk – 21:00, 2.97km, 7 x 2min run/1min walk
Swim – 15 mins

2574 cal/240 carb/109 fat/190 protein/50 fibre

July 4 – July 10 Daily Averages: 136.5 lbs/13.7% bf/2658 cal/228 carb/128 fat/165 protein/7:08 sleep
8.85 km total weekly 2xrun/1xwalk mileage at average pace of 7:27/km – plus 5:20 of elliptical

Glamor camping was a hit. Makes things so much easier for me as well with no tent to set up or take down. Sleeping on a bed is so much nicer for the back compared to the ground also. No neighbors for the kids and dog to drive nuts. Will repeat next year.

Still planning to do the elliptical in place of Hansons and working in these small run/walk intervals and Alfredson Protocol on alternating days to rehab. Left calf is a bit tight but seems to be hanging in there.

Monday July 11 – 136.2 lbs

Elliptical Easy – 60min, 9.4k steps, 146 avg heart rate

DL – Intensity Deload
RDL – 10x45lbs, 8x95
DL – 3x95, 3x110, 3x125, 3x145, 2x160, 1x180, 3x10x95
HKR – 3x15
Step ups – 3x15x30lbs
BSS – 3x10x30lbs
SL DL – 3x10x35lbs
Calves

Swim – 20 mins

2398 cal/204 carb/115 fat/155 protein/47 fibre

In order to get heart rate up on the elliptical I have to increase the resistance but still don't feel like I am getting much of a cardio workout. Quads are feeling pretty beat as a result though.

Tuesday July 12 – 136.7 lbs

Elliptical Intervals – 60mins, 9.4k steps, 10min easy, 4 x 6min hard/4min easy, 10min easy, 153 avg heart rate
Run/walk – 24:00, 3.43km, 8 x 2min run/1min walk, 153 avg heart rate
Swim – 20 mins

2652 cal/291 carb/107 fat/172 protein/40 fibre

Wednesday July 13 – 137.9 lbs

Swim – 20 mins

Bench/OHP – 5/3/1 Intensity Deload

Bench – 10x45lbs, 3x55, 3x65, 3x75, 3x90, 2x100, 1x110, 3x10x65
Pullups – 4x9

OHP – 3x45x2, 3x50,3x55, 2x65, 1x70, 3x8x45
NG chins – 4x9

Calves

2302 cal/206 carb/93 fat/189 protein/42 fibre

Thursday July 14 – 138.5 lbs

Elliptical Tempo – 60mins, 9.7k steps – 10min easy, 40 hard, 10min easy, 149 avg heart rate
Run/walk – 27:00, 3.86km, 9 x 2min run/1min walk, 146bpm
Swim – 15 mins

2705 cal/234 carb/141 fat/162 protein/45 fibre

Friday July 15 – 139.7 lbs

Elliptical – 45mins, 7k steps, 127 avg heart rate
Swim – 15 mins

Squat – 10xbw, 10x45, 3x80, 3x95, 3x110, 3x130, 2x145, 1x160, 5x5x80
Ab Wheel – 3x20
GHR – 3x12
Lunges – 3x12x30lbs
SL DL – 3x10x35lbs
SL Calves

2713 cal/281 carb/119 fat/150 protein/48 fibre

Saturday July 16 – 138.5 lbs

Elliptical – 45mins, 7k steps, 128 avg heart rate
Run/walk – 30:00, 4km, 10 x 2min run/1min walk, 144 avg heart rate
Swim – 15 mins

1991 cal/153 carb/95 fat/140 protein/37 fibre

Sunday July 17 – 138.5 lbs

Swim – 45 mins
Aqua jog – 15 mins

2574 cal/240 carb/109 fat/190 protein/50 fibre

July 11 – July 17 Daily Averages: 138.0 lbs/14.1% bf/2427 cal/216 carb/109 fat/168 protein/6:07 sleep
11.29 km total weekly 2xrun/1xwalk mileage at average pace of 7:11/km – plus 4:30 of elliptical

Nice lazy week off. Stayed away from work by not going anywhere near my computer. Logging lagged as a result and cals are mostly guesswork. I can feel running fitness dropping like a rock and my motivation waning a bit. Goal time for the October half is effectively off the table and the PT is just trying to get me to the starting line in one piece at this point. Calf is coming along okay though.

Monday July 18 – 137.9 lbs

Run/walk – 27:00, 3.76km, 6 x 3min run/1min walk, 6:24 pace, 149 avg heart rate
Swim – 30 mins

PM:
Step ups – 3x15x30lbs
SL DL – 3x10x35lbs
Reverse Lunges – 3x10x45lbs
Ab crunch – 3x25
BSS – 2x10x30lbs
GHR – 3x12

1967 cal/150 carb/70 fat/173 protein/36 fibre

Took a two day break from the elliptical. Kind of hating that thing. Maybe only did 2 sets of SL DL, spaced out during last round.

Tuesday July 19 – 135.8 lbs

Elliptical Intervals – 60mins, 9k steps, 10min easy, 4 x 6min hard/4min easy, 10min easy, 156 avg heart rate
Swim – 20 mins

Calves

3417 cal/262 carb/168 fat/195 protein/41 fibre

Eating the good life.

Wednesday July 20 – 136.5 lbs

Run/walk – 31:00, 4.55km, 8 x 3min run/1min walk, 6:51 pace, 157 avg heart rate
Swim – 20 mins

Bench/OHP – 5/3/1 5’s PRO/FSL

Bench – 10x45lbs, 8x65, 5x75, 5x85, 5x100, 3x10x75
Pullups – 5x8

OHP – 5x50, 5x55, 5x65, 5x5x55
NG chins – 5x8

2554 cal/254 carb/101 fat/187 protein/41 fibre

Thursday July 21 – 136.9 lbs

Elliptical Tempo – 60mins, 9.9k steps – 10min easy, 40 hard, 10min easy, 155 avg heart rate
Swim – 15 mins

2066 cal/203 carb/84 fat/160 protein/45 fibre

Put in my four days of work for the month and back on vacation I go for another week. Plan to take at least half of August off as well. Trying to recharge while I can. Two 3-night camping trips with just the boys and a 3-night road trip with the whole crew including doggo coming up over the remainder of the summer.

Calf is hanging in there. Fitness is moreorless hanging in there. Scrapping the idea of trying to sneak in a second upper body day each week for now. With warmups, cool downs, stretching and rehab work I seem to be putting in a couple hours a day on the exercise front and am finding that to be more than plenty.

Friday July 22 – 135.8 lbs

Elliptical – 45 mins, 7.1k steps, 140 avg heart rate
Run/walk – 20:00, 2.93km, 4 x 4min run/1min walk, 6:51 pace, 148 avg heart rate
Swim – 20 mins

2978 cal/251 carb/166 fat/158 protein/47 fibre

Saturday July 23 – 138.5 lbs

Elliptical – 60mins, 8.8k steps, 125 avg heart rate
Swim – 20 mins

PM:
RDL – 10x45lbs, 8x95
DL – 5x95, 5x125, 5x140, 5x155, 5x5x125
Hanging knee raises – 5x15
Step ups – 3x15x30lbs
Lunges – 3x12x30lbs
SL DL – 3x12x35lbs
SL calf raises

Swim – 15 mins

2767 cal/281 carb/128 fat/151 protein/34 fibre

Sunday July 24 – 138.6 lbs

Run/walk – 30:00, 4.51km, 6 x 4min run/1min walk, 6:40 pace, 148 avg heart rate
Elliptical – 60mins, 9.9k steps, 147 avg heart rate
Swim – 15 mins

July 18 – July 24 Daily Averages: 137.0 lbs/13.9% bf/2625 cal/234 carb/120 fat/171 protein/5:26 sleep

15.75 km total weekly 3-4xrun/1xwalk mileage at average pace of 6:41/km – plus 4:45 of elliptical and 2:35 swimming

Severe thunderstorm alert delaying camping start by a few hours. Will need to get moving soon to get everything set up before dark. More cals and less training incoming for a few days.