What is Steel, Compared to the Flesh That Wields It?
Re: What is Steel, Compared to the Flesh That Wields It?
Ran 3 miles, 25:34, 1% grade. Felt really good. I could have pushed little harder maybe. There's another 3 miler coming up next week, I plan on being under 25 on that.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
Operator week 3/ day 3
Pull-ups
3x3x BW+15lbs
OHP
3x3x 140lbs
Squat
3x3x240lbs
Everything felt good, weights going up quickly. Wanted to get this done yesterday, but work had other ideas.
Workouts for next week;
4 mile run
30 min tempo run
6 mile run
Operator
Operator
Operator
35 min cross training (optional)
35 min cross training (optional)
Pull-ups
3x3x BW+15lbs
OHP
3x3x 140lbs
Squat
3x3x240lbs
Everything felt good, weights going up quickly. Wanted to get this done yesterday, but work had other ideas.
Workouts for next week;
4 mile run
30 min tempo run
6 mile run
Operator
Operator
Operator
35 min cross training (optional)
35 min cross training (optional)
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
4 mile run complete. 36 min flat. Done outside near my house. Felt hard, but a good hard. Don't think I can maintain that pace over 13 miles yet.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
Operator week 4/day 1
Pull-ups
3 sets x 5 reps x BW
OHP
3 x 5 x 115lbs
Squat
3 x 5 x 200 lbs
Pull-ups
3 sets x 5 reps x BW
OHP
3 x 5 x 115lbs
Squat
3 x 5 x 200 lbs
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
6 mile run, 1% grade on the treadmill. 57:00 min.
Weight is down to 218ish
Weight is down to 218ish
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
Operator week 4/day 2
Pull-ups
3 sets x 5 reps x BW
OHP
3 x 5 x 115lbs
Squats
3 x 5 x 200lbs
Pull-ups
3 sets x 5 reps x BW
OHP
3 x 5 x 115lbs
Squats
3 x 5 x 200lbs
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
30 min "tempo" run, ran 3.4 miles around my neighborhood.
Not sure I totally get what a tempo run is, but I tried to pick it up a little.
On tap for next week;
5 mile run
3 mile run "at race pace"
7 mile run
Operator
Operator
Operator
Hal Higdon's run plan wants me to do cross training 2x per week, and while all my runs feel pretty good, I'm getting nervous about blowing off these extra conditioning sessions and not following the plan "as written". That being said, I'm not going to stop lifting.
As a compromise, I'm going to try doing Simple & Sinister after my lifting 3x per week to add in a little extra conditioning and see how I feel.
Not sure I totally get what a tempo run is, but I tried to pick it up a little.
On tap for next week;
5 mile run
3 mile run "at race pace"
7 mile run
Operator
Operator
Operator
Hal Higdon's run plan wants me to do cross training 2x per week, and while all my runs feel pretty good, I'm getting nervous about blowing off these extra conditioning sessions and not following the plan "as written". That being said, I'm not going to stop lifting.
As a compromise, I'm going to try doing Simple & Sinister after my lifting 3x per week to add in a little extra conditioning and see how I feel.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
5 mile run today, 39:35 min. Ran this outside my house.
This is a big-time PR for me. A sub-40 min 5 mile has been a personal standard that I've been trying to reach for a long time.
This is a big-time PR for me. A sub-40 min 5 mile has been a personal standard that I've been trying to reach for a long time.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
Operator week 5/day 1
Pull-ups
3 sets x 5 reps x (BW + 5lbs)
OHP
3 x 5 x 130 lbs
Squat
3 x 5 x 225lbs
5 sets x 10 reps x 50 lbs Kb swings (2 handed), 3:30. I was taking my time.
Plan right now is to add a set of swings every lifting day until I'm at 10 x 10, then cut time to under 5 min, per the Simple & Sinister book.
I started some Turkish getups, but i felt a twinge in a bad spot so I ditched them.
Pull-ups
3 sets x 5 reps x (BW + 5lbs)
OHP
3 x 5 x 130 lbs
Squat
3 x 5 x 225lbs
5 sets x 10 reps x 50 lbs Kb swings (2 handed), 3:30. I was taking my time.
Plan right now is to add a set of swings every lifting day until I'm at 10 x 10, then cut time to under 5 min, per the Simple & Sinister book.
I started some Turkish getups, but i felt a twinge in a bad spot so I ditched them.
The wind calls your name; get out of your bed.
Re: What is Steel, Compared to the Flesh That Wields It?
3 miles, 1% grade, 25:58 min. Not proud of that time, need to get faster
The wind calls your name; get out of your bed.