4/7
Paused incline bench 2x8 @70s
Machine fly 3 sets at 115
High rows
Pullups
Rfess 3x8 @80
Weighted hypers 2x20 @+50

Its been a year since my back injury, I totally forgot about it. Today I felt it all day. I was sitting a lot last couple of days and have been slacking in the core training. Felt great after doing hyperextensions warmups.

4/8 W5D1

Easy run 3 miles @24:00

Had to run to airport, all the programming I have seen has easy runs at 30:00+.

4/9
Lifting w/ babyLoca
Goblet squats
DB stiff legged deadlift
Cable pull through
Pullups for me/pulldowns for her
Dumbbell incline bench
Abs

4/10
Easy run 4 miles @36:00

Smog, uneven roads, altitude

Went off track again when I went to go see babyLoca. Her sex appetite is ridiculous, I went on tilt one of the nights. We pounded nonstop for 40 minutes and I couldn't come so I stopped and started playing christian music to let her know I was done. She started pouting and went to sleep, woke me up to multiple sessions. Geez, I can't keep up.

4/12
MAF test
Warmup 1.3 miles 11:55 (worked up to 135 heart rate)
1st mile 8:07 (145 avg)
2nd mile 8:33 (145 avg)
3rd mile 9:00 (145 avg)
Cooldown .7 miles (137 avg)

Total 5 miles

The MAF formula predicts my 5k race time at 20:20, my half marathon at 1:34, and my full marathon at 3:17. However the conditions were not perfect today, 74 degree weather with some wind and light elevation changes. But it's a course near my house that is easy for me to run later so I can compare. The goal is to pile mileage so that this first mile is 7:45 at 145bpm and also so that my successive miles don't deteriorate as quickly as they are now.

4/12
Easy trail run 5 miles 45:38 (141bpm avg)

4/13
Incline bench (45deg) 165x7, 155x9, 145x12
Pullups +50x7, +40x9, +30x11
Machine rows 3x9

W5D5
4x1 mile @5k race pace w/60s walk recovery
6:31
6:31
6:27
6:25

Kinda brutal, had to use the imagination the last mile. EV started chasing me and in the last minute I turned into Kipchoge and I saw the London marathon finish line, with Farah and Bekele behind me. Yeah, that was a tough workout.

London marathon is going to be awesome, probably world record going to be set. You can make the case that any of those three guys I mentioned could be the greatest of all time. If I could go back in time, I would train for this London marathon so I can say I raced with these legends.

4/14
W5D6 easy run 10 miles 1:23:34
Avg heart rate 134
Running index (VO2max) 71
Weather 55F (not much wind)

Too good to be true, I was either born to run or the watch underestimated my heart rate. Or maybe it's because I haven't even lowerbody lifted since Monday.

I couldn't get in the gym to sneak in a lowerbody session. So 2 uppers, 1 lower this week. Weaksauce. I did run 31 miles for a new weekly mileage PR.

Its sad to read all the logs about depression, it seems like at least half the logs have issues with depression. I am the complete opposite, walking on clouds all day.

I did suffer from depression when I was younger and even had a shrink (psychiatrist). But man looking back, it was always lack of exercise that caused it. And that's the same thing I see here, these people mostly don't exercise. Yoga is not exercise and neither is a 3 repper. While it does help, the research is clear. The seratonin and yummy chemicals rush like a stream at higher intensity and longer exercise periods.

So how does one get there? Well this week i was kinda of thinking I was going to switch 100% of my running to the maffetone method. I am struggling to get my lifting in, because the quality running workouts destroy me. That 4x1 mile w/60s rest kicked my arse yesterday and I was dizzy later on. Yet the 10 mile run was pure Bliss!!! I loved it from beginning to end and many hours after.

So that's my recommendation to get started with real exercise. Use the maffetone method and start at 15-20 minutes. I have seen plenty of logs online where people have to slow down to 15:00 pace or else their heart rate is too high. It doesn't have to be running, there is plenty of other stuff like swimming and cycling, etc etc.

The maffetone method makes the compliance so much higher. I have seen some people criticise the good doctor and they have valid points. His diet is someehat voodoo but I truly believe in using biofeedback for training for health and fitness. It keeps you healthy and the compliance is much higher.

For now I am going to stick to my running program with the two quality workouts per week, but I am ready to go to 100% maffetone if I can't schedule my lifting in. It's not going to make me a competitive runner but I believe I will be healthier and still hit my target marathon pace.

4/15 W6D1
30s sprint hills x12 @3k race pace w/jog down recovery
1.4 miles 13:19
Hill 1 (5:46 mile pace)
Hill 2 (5:50)
Hill 3 (5:59)
Hill 4 (6:09)
Hill 5 (6:39)
Hill 6 (6:07)
Hill 7 (6:13)
Hill 8 (5:59)
Hill 9 (5:48)
Hill 10 (6:02)
Hill 11 (6:11)
Hill 12 (5:06!)
1.4 miles 15:00

Total 5 miles

Quality running workout but passing on lowerbody til Tuesday. That's fine because this workout really counts as lowerbody also. A possibility for future would be to hit
6x8 hills for 45s @3k race pace w/90s recovery

That would be a workout that would count as both a running workout and lowerbody workout, especially if I include easy warmup and easy cooldown. So really nice to discover this workout in the program.

Cliffs on this maffetone/link to good site?

4/16
DB Bulgarian split squats 2x8 100
Paused leg press 3x10 180
Weighted hypers 2x15 @+75
1-arm incline db bench 80sx5, 70sx10, 65sx12
Wide pullups 3x10

Feeling good so happy with this. Kinda of sad because of my weaksauce volume, especially upperbody here. But the reality is that I would run a faster marathon if I stopped working out upperbody. But of course I am not going to do that, why throw away the last 5 years? So something to maintain is the least I can do.

I feel the same regarding walking on clouds all day, high five! I think the reason people feel depressed/sad/angry/ is not just because of lack of exercise but also just their general attitude towards life. A lot of people are stuck in auto pilot and they just don't really have any confidence in themselves or that they can accomplish things. You can see it all over the place, like the store for example. Everyone just has their auto-pilot responses ready and you can just tell by their tone they hate their life, they seem down etc. Everyone has bad days but I see it way too much to think it's just a coincidence and that's not how they act normally.

4/17 W6D2
Easy run 5 miles 43:57

Must be nice. I just did 5 miles in a little under 43 this weekend. On a treadmill. Felt like I was going to die near the end. Also I'm sure HR was way the **** above the loco approved range.

Actually, while I'm here, I have a legit question. I'm thinking about going full loco and giving up LBBS. What do you substitute with? RFESS? Do you happen to have a handy link with some good advice on form? I have not even done one rep in my life.

I do them with no knee flexion, so all glutes and hams.
https://www.t-nation.com/training/bu...n-split-squats


That's why people quit on running, they workout in the 150+ heart rate range too much. Over 80% of mileage should be in the 130-145 zone (depending on age). And you can make the case that it should all be in that zone.

I am pretty sure if I trained 95% of the time in the 135-145 zone I can hit a 2:45 marathon in two years. But I kinda of want to run my marathon in september, qualify for Boston, and then never run Boston. Busy with lots of work and I really shouldn't be running this much.

Speaking of HR. Scheduled a Dr's appt to follow up on mine.

As soon as the Dr walked in the room she looked at me and said "Cardiac stress test. I'll send the order to central scheduling. I've looked at your Garmin account. We need to rule out something is wrong."

Yeah. She thinks I just have a high revving engine. But there's a family history of coronary artery disease that has to be ruled out.

Why would you qualify, and then never run Boston? You've got to nail the BQ. And then go check that bucket list item off.

Boston was a big shiet show this year. It was freezing with the wind chill and a 25mph headwind. Ouch, glad I wasn't running this year. My boy Sage Canady cried uncle at mile 18 and headed to the medic tent.

Some Japanese won it, they call him the citizen runner. He is batshiet crazy and runs like 8 marathons a year. Has a regular job, no sponsorship and no coaches. The Japanese truly have a lot of facking heart because they sure ain't got any genes for running. This guy said it was perfect conditions for him, the africans got destroyed. Lol.

Thanks. May give it a shot. I just skimmed the article, but it seems we could take most of his arguments and just use them to just give up LBBS and do leg press.

That sounds like something EV would do. Split squats are hard, leg press is easy.

4/18 W6D3
Easy trail run 5 miles 45:00

This is solid because it was midday and I also included some hills. Still heart rate was a reasonable 140. My easy run range is now 7:55-9:00. Where 7:55 is for cooler short road runs and 9:00 is for uneven trail runs.

Later

Incline bench 180x5, 170x7, 160x11
Pullups +55x5, +45x7, +35x9
Cable rows 160x8, 140x12, 120x16
Rfess 2x5 120
Superset leg ext/leg curl 2 sets

4/19 W6D4
4x1200m @5k pace -5 seconds per mile w/2min recoveries
Easy run 16:16
1200m (6:22 pace)
2 min recovery
1200m (6:15)
2 min recovery
1200m (6:14)
2 min recovery
1200m (6:20)
Easy run 11:25
Total 6 miles

Quads felt heavy from the beginning to the end of the 1200m runs. I don't think lowerbody recovering this week (two weight sessions + 2 quality runs since Monday).

nice pacing in the intervals, nice workout.
you run those on a track? what's your recovery pace? (or do you just stand / walk around)

The program says recovery or recovery jog. This time I walked fast, sometimes I just pace around a little bit and recover. And for the recovery jogs I go 11:00-12:00 mile pace.

I use high school tracks but tough right now with the good weather and busy high school times. I gotta go when it's getting dark.

4/20
Military press 130x6, 120x8, 110x10
Incline Smith machine 2x12 155
RDL 2x8 225
DB Rows 95sx6, 85sx8, 80sx10
Ab wheel 3 sets

A little bit later
W6D5 easy run 4 miles 32:52
Avg heart rate 138

25 miles already this week and 3 lifting sessions. Killing it, I am floating in GAINZville. I have been slacking on deadlift off the floor but i don't care. Private party in Vegas this weekend, I really need to mingle. There will be 4 billionaires there and I really need one of them to teach me.

You get 2 and I get 2?

4/21 easy run 5 miles 43:30
143 heart rate

In Vegas, too hot. Still got my 30 miles though. Need to get 33 this coming week.

My man Kipchoge won the London Marathon in 2:04. He said he ran a beautiful race and he is right. It was hot, this might be World Record equivalent.

The man is a legend, the greatest of all time even though he does not have the world record. He is getting old, he needs to pick his course correctly and go ahead and break 2:02. He has won the last 10 out of 11 marathons he has entered. That is facking mind boggling. It's unfortunate he has no rival to challenge him because then we would have another Bird vs Magic/Hunt vs Lauda/Paquiao vs Marquez.

I will be stalking him because I want to run a marathon with him. Sux that they won't place me with the Elites because I swear I would go off at 4:45 mile pace just to get a picture somewhere in the background behind Kipchoge.