Base building phase, week 1, day 3
30 minutes LSS run
31:45, 2.61 miles (12:09 min/mile), avg HR 143 bpm

Nothing much to say, except that it's quite cool outside and the rain was freezing. Running in t-shirt and shorts was not the best idea.

Today’s training 30 min walk I will be recovering from my popped rib for a while. I am going to take at least 1-2 weeks doing only easy walking. I’ll transition into running and hopefully run a basebuild with exercises that don’t aggravate it. I am looking at least 6-8 weeks off the mats. I was jus...

Base building phase, week 1, day 2 30 minutes LSS run 30:54, 2,58 miles (11:57 min/mile), avg HR 141 bpm It went quite well. My calves and shins were kind of hurting/sore during the run, but I think it's just a matter of time before they get used to running. I'm mostly afraid of running two days in...

At Mid 30s, a 12:30 is pretty ok if not great. I suggest you check out the airforce PT or british army standards for 1.5m/2.4k to calibrate a “good” performance. A 7:41 would be top 2-3 percentile I reckon. Yeah, those benchmarks are for our tier 1 special ops unit in Canada. A 7:41 or less would y...

So I just did my 1.5 mile-run in... 12:30. So I'm off the chart, but in the wrong direction :( I'll countercheck the distance with my car, just to be sure, since I first measured the distance using Google maps. So maybe after BB, I'll do Green protocol instead of Black. But before making the decisio...

Good luck, mate! You are making right move. Thank you! I can't wait to finish my first 8 weeks and see any improvements on muscular endurance and cardio. Sub 7:41 1.5mile would be a great time at any age! Good luck! Thanks! I ran a mile in 7 minutes in high school and I thought I was in great shape...

Hi all, I've purchased TB 1 & 2 this week and read them through. I've been active most of my life except for the past couple years where I started working a desk job in public health surveillance. I started BJJ two years ago (around 2 classes per week) but I find that I'm still pretty much out o...