Nick's offical log

[nickgoldma]

So I know I haven't posted In awhile. I've been focusing on a few things, mainly running. Since
I've posted on here, I ran a 5 mile road race in Boston that started and ended at Fenway Park. I didn't particularly train for it as much as I should've but it was a great baseline assesment to see where I am. I ran it In 1 hour and 27 min. Since then, I've been doing 2 mile LSS runs which take me to where I am now.

I am starting a new block using Green Protocol using Fighter. My cluster will be Bench and Deadlift, and I will be doing speed/hill work at the end of each Fighter session (see Marathon runner in 2nd edition under the Fighter chapter). I will be doing 3-4 LSS sessions a week as a target goal. Figured I would update to show where I'm at and what I've been doing.

[nickgoldma]

New block- Fighter Bangkok + Green

20170724:

Was technically suppose to be the first day of the block. I went for a longer jaunt with the dog my family is taking care of currently and called it a day. The weather was also absolute shit but I will not let that get in my way next time.

20170725:

Fighter:
Bench Press-125lbs (75%)
Trap Bar Deadlift-155lbs (75%)

Was going to do some speed work on the indoor track but it was occupied with a camp and space was limited. I decided upon 10-12 short hill sprints to round off today's workout. Better than nothing considering I had to improvise.

[nickgoldma]

20170726

45 minute LSS. Clocked in at 3 miles.

Notes: I really pushed myself on this session and it felt great. This was also the longest run I have done since my 5 mile race a few weeks ago. Lastly, I obtained a goal of hitting 3 miles in 45 min. I know we're running for time and not so much distance but this felt real good. I am making it a long term goal to hit 5 miles in 45 minutes.

Back in the weight room tomorrow.

[nickgoldma]

20170727

Fighter: 75%

Bench: 125lbs 3x5
Trapbar Deadlift: 155lbs 3x5

Speed work:
400m Resets - 3 rounds

[nickgoldma]

20170728:
Impromptu off day. Was suppose to be LSS.

20170729:

Strength Endurance- Alpha Circuits

3x10

Push Ups
Air Squats
Pull Downs
Dips
Crunches
Box Jumps


After a small rest, going to make up the LSS session I missed yesterday. I'll probably shoot for 30-45 minutes or 2-3 miles.

[nickgoldma]

Cont. from above

Today's run was definitely challenging after that SE. I really took my time and ran/walk more than usual. Next week It'll be two different days. I'm happy I got it in anyway.

[nickgoldma]

20170730:

Rest Day

20170731

LSS - A little over 30 minutes. Got 2 miles in.

[nickgoldma]

20170801:

Fighter: 80%

Bench: 135lbs 3x5
Trapbar Deadlift: 165lbs 3x5

[nickgoldma]

20170802:

Took it easy on the LSS yesterday because I was feeling a little bit banged up after lifting the day before. I just walked continuously for almost an hour and got a little over 2 miles in.

[nickgoldma]

Gonna re-start week 2 on Monday. Got a little sick this week and wasn't able to complete anything worthwhile at the gym. Might as well re-start the week so I don't do anything to hurt myself or over do it.