March 1st:
OHP: 48,5kgx5,5,8
squat: 127,5kgx3,2,2
Don't really know what happened with the squats. In the afternoon I had felt a stinging sensation in my right calf while walking up stairs, but didn't feel any pain while squatting. As I felt the stinging sensation in my calf again while jogging across the street on the next day, I think I may have strained a muscle, so I decided to not go running until my legs feel normal while taking the stairs. I also skipped one weightlifting workout, but will try that on Monday.

I forgot to weigh on Sunday, so my bodyweight is for Monday:
March 5th:
bodyweight: 89,6kg
I wanted to be cautious with my leg, so the break I took was a little longer, but I lifted today.
bench: 72,5kgx5 73,5kgx5,8
I only noticed after the first set, that I had already reset my bench press for the last workout. on the last set I could have done better, but I was a little to high on the bench, so the bar kept slightly touching the pins. Trying to push the bar away from them made me very uncomfortable, so I stopped.

squat: 110kgx5,5,10
I got new adidas Power Perfects IIs and tried them for the reset. Depth seems great, even though I didn't feel a difference. The squat also felt more like I was pulling my hips up than pushing through my legs, so I stopped after 10 reps for the last set. I guess I could have done one or two more.

today:


a little more than three months ago:

I know the angle is different, but to me it seems like there is a significant difference in depth.

As my calf feels better today, I am going to go for a very slow 30 minute jog tomorrow and see how that goes.

Missed the date on the last post. The bodyweight was on March 5th, but the workout on March 7th.

March 8th:
recovery run: 30:31 min 4,01km 7:39min/km
avgHR: 140
Did a very easy run and felt okay. My calf has been fine since.

March9th:
OHP: 49,5kgx5,5,7
deadlift: 127,5kgx3
My plan called for one more week of prioritizing weightlifiting and then switichin to running. As I have just reset bench and squat and am about to reset deadlifts, I am not sure whether to switch to running earlier.
I'll also have a two week off of work starting the Monday after next, so I may also be able to go running and do weightlifting 3 times each. I think I'll just see what the weather is like for the next three weeks and see what I feel like doing.

Marcht 11th:
bodyweight: 89,5kg

long run: 90 minutes 11,90km 7:34min/km
avgHR: 156

Was a little faster than I usually am, but I was just happy that it was the first warm day I could run. My legs and especially my left knee felt anything but fresh afterwards, but didn't notice any pain in my right calf.

March 12th:
bench: 75kgx5,5,9
squat: 112,5kgx5,5,10
pendlay rows: 55kgx10,10

March 14th:
OHP: 50kgx5,5,7
deadlift: 115kgx8
overhead squat: 40kgx8,10

Had a really bad rest of the week. When I did my hill run on March 15th, my calf muscles were hurting again, so I cut it short and only had a fifteen minute run.

Since then I have developed a cold. It's only been bad today, but I already felt rather exhausted after my regular activites the last two days, so I didn't do any workouts. I hope it won't get too bad, as I have two weeks off of work now.

The first phase of goals for this year is also over:
My bodyweight was peaked at 91,8kg once, but I mostly kept my weight below 90kg.
March 18th:
bodyweight: 89,4kg

I hope my cold won't get too bad and I would like to do 3 or 4 short easy runs this week instead of the long and tempo runs. But I'll only go running when I feel like I am really free from the cold.

Great job on meeting your goals! Still on track for Phase II as written originally?

Thanks. I'll see how much slower than my 10k-time from September the race time on April 8th is and go from there. The half-marathon is definitely a goal, as I have registered for one in October.
After the 10k race, I want to do a 5k on June 17th, possibly a 10k (with hills) on July 18th and a 10k on August 18th. The HM is on October 7th.

edit: and the <80kg weightgoal is definitely still on. After this month, I have six more to October, so 2kg per month with one month as "buffer".

How was the rest of the week? Hope you at least feel better by now!

Thanks for asking. As I can still feel some kind of muscle strain/stiffness, in my calf, I haven't done any sports since the last update. It isn't painful at all during normal activity, but I really want to be safe. It's really frustrating as the weather is just starting to get good and I am on holiday.
I tried to jog a few minutes while walking with my kids this morning and it doesn't seem to have affected my leg. So I guess I will try weightlifting tomorrow and running on Wednesday.

I forgot to update my bodyweight in the last post. Since the calf issue started, I haven't been weighing myself daily, but on Monday my bodyweight was exactly 90.0kg. Even though I have some measurements slighlty above/ below that, that seems like a good starting point for this weightloss-cycle. 10kg to go.

Today I started weightlifting again. As planned I switched to a 5/3/1 schedule. I guess with the break another reset and standard GSLP protocol would have worked for one more cylce as well, but I felt like this was a good point to switch as gains aren't my main goal for the next few months anyway. I'll do a standard version only on a two day split (OHP/squat and bench/DL) but won't do the AMRAP sets for squats. For the first few weeks I won't do any assistance work, but might add that later.

OHP:
32,5kgx5
37,5kgx5
42,5kgx12

squat:
82,5kgx5
95kgx5
107,5kgx5

Considering that the first set was still well in my warm-up range a few weeks ago, I wasn't sure about what breaks to take and went with two minutes after the first set and a little longer after the second one. The squat was in standard shoes and beltless, but in the future I'm going to wear the belt for the last set at least. I'll use squatting shoes again, just forgot to switch.

Tomorrow I'll do a very easy 30min run and see how that turns out.

March 28th:
recovery run: 32min 4,03km 7:56min/km
avgHR: 146
Did a very slow run. My calf didn't hurt, but it felt a little under stress. I don't really know how else to describe it.

I am going to take a rest day tomorrow. Afterwards I am going to run more 30-45 minutes easy runs when I feel like it. I'll try to take the 10k next Sunday as my first long run and not care about the time I finish it.

March 30th:
run: 31min 4,47km 6:58min/km
avgHR:165
Don't really know how to classify this. I had planned to start out at a enjoyable pace that would maybe be slightly faster than the last run. I mostly do 6 steps per breath-in on the easy runs and 4 on the fast ones. So I planned to stay with the six steps rhythm.
When my watch alerted my that I had reached the end of the second km I checked it for the first time and noticed my pace was 6:30. Which was a lot faster than I meant to be running. So I scaled it back a little to slightly slower than 7:00. Managed to stick to my regular breathing pattern for the whole run.

March 31st:
bench:
52,5kgx5
62,5kgx5
70kgx12

deadlift:
82,5kgx5
95kgx5
107,5kgx9

dumbell curls:
12.5kgx10,8,8

My running km this year so far:
January: 56,5km
February: 51,2km
March: 26,4km

April 1st:
bodyweight: 90kg
Seems like a good starting point to compare my weight to until October. Goal is to lose 10kg.

easy run: 48min 6,72km 7:08min/km
avgHR: 149
After 30 minutes I did one km @6:00 pace. My leg was fine. My plan for next week looks like this:
Monday: rest day // Tuesday: OHP/squat // Wednesday: 45min easy run // Thursday: 30min easy run // Friday: bench/deadlift // Saturday: rest day // Sunday: 10k.

I might switch Thursday and Friday. My plan for the 10k is to run the first five or six km at a comfortable pace @~7:00 and then see what I can do for the last half. No time goal.

April 3rd:
OHP:
35kgx3
40kgx3
45kgx12

squat:
90kgx3
102,5kgx3
114kgx3

Had a migraine attack and after going to work by bike my calf was acting up again, so I skipped the 10k and the workouts during the middle of the week.

April 7th:
bench:
57,5kgx3
65kgx3
72,5kgx8

deadlift:
90kgx3
102,5kgx3
115kgx7

Still not sure about the rest time as the first two sets don't feel that stressful, but the last one definitely is harder. Went witout any rest (just switching plates) today.

April 8th:
bodyweight: 89,7kg (-0,3)

easy run: 33min 4,60km 7:11min/km
avgHR: 150

did one fast part in the middle for two or three minutes just to see how my leg would do. was okay, but I think skipping the 10k was the correct decision, because I feared that even if I had intendet to just jog, I would have been tempted to go faster for at least the last three kilometers or something like that.

I won't do the interval workouts yet and just run along slowly.

April 9th:
easy run: 6km 46:12min 7:41min/km
avgHR: 158
Second half was a little slower than the first. Still nothing new concerning my calf.

April 11th:
OHP:
37,5kgx5
42,5kgx3
47,5kgx9

squat:
95kgx5
107,5kgx3
120kgx1

dumbell curls:
12,5kgx8,8,12

April 12th:
easy run: 5km 39:53min 7:58min/km
avgHR: 143
Running the day after squatting is really tough, even when it's supposed to be an "easy" run.

April 15th:
had two very busy days, so I couldn't do any workouts, so I lifted and ran today.
bodyweight: 91kg (+1,3/+1,0)
Well, I had a lot to eat yesterday for dinner, but was almost 2kg below that for the rest of the week. I've thought about posting 7-day averages instead of my Sunday weigh-ins.

bench:
65kgx5
70kgx3
77,5kgx6

deadlift:
95kgx5
107,5kgx3
120kgx5

long run: 8km 1:05:49 8:13min/km
avgHR: 139

The last couple of runs are better. 8 min/km looks to be your easy pace. I don't see any reason for you to run in the 7s. Maybe an interval once in a while in the 6s.

I want to start doing intervals once I am home from my trip next week. Maybe I‘ll try a single fast 1k on Thursday.

April 17th:
easy run: 6km 46:22min 7:43min/km
avgHR: 143

Posting from my phone, so no fancy bold letters...

April 19th:
easy run: 6km 44:10min 7:21min/km
avgHR: 144

Did the fourth km @5:58. The rest was 7:30 - 8:00. HR was below 140 before the fastet km.