Noticed two mistakes I made taking notes:
1st: in my last weightlifting workout I did a triple deadlift set and not a double.
2nd: my program calls for sets of 5 @75% of my 1RM not 70%, so I decided, to drop squats to 70% to keep volume up without hurting my running spped (hopefully). OHP and deadlift stayed around 75%.
October 3rd:
squat: 90kgx5x3 @7-8
OHP: 42,5kgx4x3 @8
deadlift: 100kgx5x3 @7-8
All of these were beltless.

October 4th:
easy run: 6km 45:43 7:37min/km
avgHR: 149
Felt a little more stressful than I would have liked, but I'm not worried about Sunday yet.

October 7th:
bodyweight (7-day average): 85kg

half-marathon:
21,0975km 2:18:50 6:34min/km
avgHR: 161 maxHR: 187

Weather was a little cold (around 10 degrees C) but sunny. I went to the end of the starting group and still was a little insecure of what pace I should set.

As I have mentioned here somewhere, my initial goal was to just finish, but as I had already done 21,1 in training in a little over two and a half hours I set my "minimum goal" to 2:30 and my "maximum goal" to 2:20. I decided to just run the first 5k by feel and only react if my Garmin watch said, that I was seriously overpacing.

I hit 6:33/6:39/6:38 for the first three kilometers and that felt like a good pace, so I decided to stick with it - knowing that this would lead my to maximum goal, if I could keep it up. For the first two thirds of the race I felt really great splits were betwen 6:21 and 6:46 for km 1-17. Around the middle of the race I even thought about picking up speed for the last 5k or so. Unforunately from km 12 to 17 we ran a long stretch along a river, which was beautiful, but there was no shade and I started feeling like I had dressed a little too warmly. So I decided to wait until the turn back to the finish line around km 17.

The next kilometer started with a small ramp, which I was able to run up faster that most people around me, but my left foot had started hurting a little and suddenly I began feeling like I had no energy left to pick up. So I ran three kms 18-20 in 7:06/6:57 and 6:58. I was albe to find some last reserves for the final km for a split of 6:14.

The original plan was for my family to come and support me, but as my FIL just started chemotherapy last week which kept my wife busy, she and kids stayed at home. Didn't miss them too much during the race, as there were a lot of spectators there to motivate everyone, but across the finish line I would have liked to share the moment with them. Well, there is always a next time.


Not quiet there yet, but I guess I can safely say, I won't reach the other goals anymore. Still, I am mostly happy about this summer. The only thing that bothers me a little is the relatively small amount of weightloss, but even 5kg is better than nothing.

So based on this, I'll shift my goals a little for the rest of the year. I still want to lose those 5kg to get below 80kg by the end of the year, so I switch to a 3day weightlifting // 2-3 day running for the foreseeable future. I'll do the tactical barbell "operator" programm (3 days of squat/press/deadlift). I'll also start taking push-ups more seriously.

While my training will focus more on weightlifting, I also want to do one more 5k and 10k each this year.

So new goals for the rest of 2018:
get below 80kg [ ]
beat my recent PR (29:20) in a 5k [ ]
beat my recent PR (1:01:37) in a 10k [ ]

long term goal: run a marathon in 2019 [ ]

October 8th:
recovery run: 30 minutes 3,5km
Legs felt really tight today, especially the hamstrings on the left leg, got better during the run.

That's the heart rate I averaged for my first half marathon, earlier this year. Color me shocked, two 40 year olds ran half marathons at the same avg heart rate.

I didn't post it anywhere, but my full marathon in berlin was "only" 152.
Definitely could have hit 155 but my muscles/ligaments just didn't have the mileage to withstand that speed.

But anyways, yes I am way faster than you. I was basically born to run, but I know what it feels like to work that hard for that long. And it's not easy, good job. You can even make the case that you worked harder.

That‘s what I keep telling myself: those guys that won the race? They have it easy, they‘re already done, while I‘m still running
But I‘m seriously happy with the result. When I was 24 I ran a half in just under two hours, but then exams, cancer and general laziness got in the way. So I came from nonexistent fitness with almost 120kg bodyweight.
I‘d like to beat my PRs from my early twenties one day (and they weren‘t that good, so seems achievable longterm), but first my priority is weightloss, then I‘ll focus on lifting during the winter and switch the focus back to running for spring. I‘ve already registered for another half-marathon in April. I enjoy both running and lifting and I want to keep doing both.

October 9th:
swimming: 30minutes
I felt like resuming running immediately was a little hard on my joints and some of my muscles, even though the run itself was fine, so I decided I would go swimming/ cycling before starting to run again. Usually I hate swimming, as I feel it's too boring. This was just relaxing.

October 10th:
squat: 97,5kgx5x3 @7
OHP: 42,5kgx5x3 @up to 8
deadlift: 102,5kgx5x3@ up to 8,5
(all beltless)
My original plan was to just lift twice this week, but after having finished this workout, I feel really good, so might do it again on Friday and Sunday.

October 11th:
cycling: 30minutes + 20 minutes
Went to an appointment by bike and did a detour on the way there. On the way back I had to go up a hill of 55m.

October 12th:
squat: 97,5kgx5x3 @8
OHP: 42,5kgx5x5 @up to 8
deadlift: 102,5kgx5x2@ up to 8,5
My hamstrings were a little tight after cycling yesterday - otherwise things seem fine. Tomorrow I'll either go running or swimming, depending on how my legs feel/ what mood I'm in.

October 13th:
run: 7km 52:40 7:32min/km
avgHR: 146 elevation gain: 29m
I didn't care about easy/hill or whatever criteria today and didn't even look at my watch once. Just went for a relaxing and enjoyable run.

October 14th:
bodyweight (7-day average): 84,5kg (-0,5/4,5 to goal)
rest day.

October 15th:
squat: 97,5kgx5x5 @ up to 8
OHP: 42,5kgx5x5 @up to 8
deadlift: 102,5kgx5x3@ up to 8

I couldn't fit in the weightlifting session on Sunday and decided to just do the last workout of last week today. I have decided, that I will take the "weeks" in my program as a more lose criteria and won't stress myself as much whether 7,8 or 9 days are between the start of one week and the next. I'll try to lift every other day and will life take care of possible addidional rest days.
Running is still planned 2-3 times a regular week, with one hill run, one long run and the third run possibly substitutes by some other form of cardio if I feel like it.

October 17th:
hill run: 7,5km 57min 7:36min/km
avgHR:150 elevation gain: 88m

October 18th:
squat: 105kgx5x3 @ up to 8
OHP: 45kgx5x3 @ up to 8,5
deadlift: 110kgx5x2 @ up to 8,5
Used my belt for all of these, but I think the belt has become too wide and I need to set the lever one notch tighter next time.

October 19th:
swimming: 30 minutes 700 meters

push-ups: 25-25-25-20-15=>110
It's been a while, but it seems I haven't lost as much as I feared here.

October 20th:
squat: 105kgx5x4 @ up to 8
OHP: 45kgx5x5 @ up to 8,5
deadlift: 110kgx5x2 @ up to 8
With a tighter belt this time.

October 21st:
push-ups: 27-25-20-18-15=>105

long run: 10km 1:11:17 7:08min/km
avgHR: 147
I tried to run with a shorter stride and higher frequency. My lungs and heart were pretty okay with it and I ran a faster first half, but starting at km 6 my left leg started aching a little - first at the hip and later at the knee. So my pace was all over the place for the second half of the run.

I'll see whether this will affect my legs tomorrow and at least I still have the plan to lift. If my legs feel too bad because of it, I'll take a rest day.

Forgot to update my bodyweight yesterday:
Bodyweight(7 day average): 84,1kg(-0,4/ 4,1 to goal)

You have been doing well!

Still want to jo-jo around vacations? Christmas - New Year time will be next opportunity to gain...

Thanks. It's not something I planned to do, but I think that a smaller increase is acceptable. My plan for the rest of the year is to focus on weightlifting and get below 80kg bodyweight (even though I am having a bad week bodyweightwise) and then "gaintain" until around February/ March when I want to add more running again.
I have a half-marathon scheduled for early April and if I get into Berlin Í want to run the marathon there next year, which will obviously influence both weightlifting and bodyweight. I am not yet sure, what I'll do if I don't get into Berlin, but I'll decide around the turn of the year.

Had a sore throat yesterday - October 23rd - and didn't want to risk catching the cold my wife currently has, so I decided to take a rest day.

October 24th:
squat: 105kgx5x5 @upto8
OHP: 45kgx5x5 @upto9
deadlift: 110kgx5x3 @upto8

The front of my right knee felt a little strange at the bottom of the fourth and fifth squat set. Did the last one with extra attention on form/ slower than usual because of this. My left wrist hurt a little one the first OHP work-set, but I guess I just had my watch too tight, because it felt better when I switched that around (don't think it was the extra warm-up, as my heartrate was rather high for a weighlifting workout anyway).

Yes, the fat will not benefit the marathons, if I understand anything of these things . A couple of kg of muscles is better, even if getting it through lifting. Something to fall back on.

Good you are listening to your body. I try to do it all the time.

I mixed up the date in my last post and it was October 23rd obviously.

October 24th:
run: 8km 55:59min 7:00min/km
avgHR: 149
This was done after sunset, so I didn't check for heartrate or pace during the run. I had meant to go a little slower.

October 25th:
I felt the pain in my knee again on my heavy warm-up set of 100kg. It's only minor and directly in front of the patella and I haven't experienced it while running or while lifting a smaller load. I stopped the workout and will only do some push-ups later today.
I'll do a weightlifting workout tomorrow and will do some extra warming-up before going to 100kg+ squats. If I still feel pain, I'll just do press and deadlifts.

October 26th:
squat: 117,5kgx3x3
OHP: 50kgx4x3
deadlift: 122,5kgx3x2
All of these were @ between RPE8 and 9. I did the squats a little more slowly than usual and based on my video depth was barely parallel, but the knee felt fine, so I was happy with the workout.

October 27th:
Even though it was Saturday, but I had a very full schedule with my daughters sports activities and date night with my wife, so the only time to go running would have been between 6AM and 7AM in the dark. => rest day.

October 28th:
Bodyweight(7 day average): 85,1kg(+1,0/ 4,1 to goal)
Let's just say this week's food intake was more gainz-oriented than weightloss-inducing...

squat: 117,5kgx5x3 @up to 7,5

turns out missing running workouts and eating more is good for squats. Who would have guessed it.
OHP: 50kgx5x3 @up to 8,5
deadlift: 122,5kgx3x2 @8
Felt fresh enough for another set, but the video seems like my form is breaking down on the last rep (round back), so I decided to end the workout.


Maybe I'll go running later today.

Your back seems fine and that looks like a fairly light weight for you.

Squats are getting up there!

Maybe "starting to break down" would have been better. As it's just a three-rep set I thought it doesn't make much sense to have two of those with semi-bad form on the next set. I would have done another set if it had been the last rep out of five.

I also just realized I mixed up sets and reps in my last entry so squats and OHP was five sets of three on the 28th and OHP was four sets of three on the 26th. Deadlift is correct for some reason.

Anyway, I went running in the afternoon:
long run: 90 minutes 12,58km 7:09min/km
avgHR: 155 elevation gain: 46
I tried to run a little faster than I usually do, but it felt nice. The heartrate was a little higher than how the run felt subjectively, but that might be due to lifting only a few hours before the run. There is some elevatin in there, as I planned the route for 12km as I assumed that's what I would be able to run at a comfortable pace, but as I was a little faster than that I decided to run up the hill to my house instead of doing a loop at the base, as I still felt fresh enough to do it.

October 29th:
push-ups: 25-25-25-18-14=>107

October 30th:
I had one more workout with triples on my schedule, but as it's singles week after that and I want to try PRs again as it's been two months, I just skipped the last triple workout. This way I have my long run the day after the last PR attempt (deadlift) instead of the one directly before.
I'll basically follow the same protocol like last time and attemt to go for my PR from that workout as a first single and then see how much I increase from there.
squat:130kgx1 @8,5

As I used the old bar last time, this is actually a 1,5kg increase. Considering I almost dropped it last time this looked very promising.

squat:135kgx1 @9


Time to go bold:
squat:140kgx1 @9,5

I'm pretty sure I could have managed 142,5kg as well, but even this way it's a 11,5kg increase over two months at sadly almost the same bodyweight. But I ran a half-marathon during that time, so I am more than happy.
It's not actually "three wheels" as I used two 10kg plates each instead of the third 20kg, but I this made more sense while loading.

OHP: 52,5kgx1x3 @8,9/9,5/10
Felt pretty exhausted and had trouble getting under the bar for sets two and three (I have to power clean the bar before I can press).

deadlift: 130kgx2@9

October 31st:
hill run: 8km 59:48 7:28min/km
avgHR: 160 elevation gain: 127m
My legs felt a little tired right from the beginnning and my heartrate went up pretty quickl, but I think that's because of doing a pretty hard workout the day after doing those heavy squats. I enjoyed this run a lot.

November 1st:
OHP:
55kgx1@9,5
56kgx1@10 bad form
57kgx1@10 bad form (PR)
On the last two I was leaning my head to the right a lot. I guess that's just my stronger side and I was somehow trying to get the center of the bar close to my right shoulder or something. Still looked weird in the mirror.

squat: 130kgx1x3 @8,5
All three singles felt good. The second one might have been a little high.

And my weight is still trending up. I'm not quite having Malucci-style days, but even though I want to get below 80kg it just doesn't seem as much of a priority when I get compliments for my weightloss all the time. I've started trying out intermettent fasting on a 8/16 schedule today. Maybe that's going to work.

As my elbows felt a little sore after power cleaning the bar before the press singles, I skipped deadlifting today.