Shifted Priorities log

0625-5 min walk
(4:45 run at 7:30 pace) x2. 2 min rest between sets. Around 1.25 miles
5 min walk

Lat pulldowns
Cable rows
Shrugs

Ohp

Curls
Flyes

Full stretches
 
0645-
5 min walk
33 min run(3.3 miles at 6.0)
5 min walk
Stretches

Blood donation on Wed, so had to vary the incline today to make it an easier day.
 
1055-5 min walk
4.25 mile long run(50 minutes, at 5.0-5.3)

Squats
Leg press
Calf raises

5 min walk
Stretches

Will write week's plan tomorrow.
 
This week of exercise and recap
1.25 miles of sprints+3.25 miles easy+1.25 miles tempo+3.25 miles easy+4.25 miles long
Total-13.30 miles. Ran slightly under 1.25 for the sprints, just around intended mileage for tempo and long run, and slightly over for easy runs.

Exercising legs and upper body twice a week seems to have no soreness effects with post-workout hot/cold shower, messaging, and ice. Will stick with this for a few more weeks and maybe see if I can squeeze in another upper body workout in the future.

Upcoming week's goals:
Monday- Just over 1.25 miles/1.30 miles(7:30 sprint time).
Tues-3.5 miles easy.
Wed-1.5 mile tempo(3 x800m)
Fri-3.5 miles easy.
Sat-4.6 miles long.
Total mileage- 14.40 miles
 
0645-5 min walk
(90 sec sprint at 10.0, 180 sec rest)x3
(60 sec sprint at 10.8, 120 sec rest) x2
(30 sec sprint at 11.6, 60 sec rest) x2
5 min walk

Lat pulldown
Cable rows
Shrugs

Ohp
Curls
Flyes

Full stretches

Run was very hard today. Might be the effects of the blood donation or too sudden increase in speed.
 
0635-5 min walk
35 min(3.5 miles easy at 6.0-6.2)

Squats
Leg press
Calf raises

5 min walk
Stretches

Varied the incline from 0.0-2.0. This week will be easier with incline below 1 if necessary.
 
0640-
5 min walk
.5 mile x3 at 7:30 pace(3:45 time). 2 min rest between sets.
3 min, 45 sec elliptical
5 min walk

Lat pulldown
Cable rows
Shrugs

OHP
Curls
Flyes

Full stretches
 
0635-5 min walk
3.5 mile run at 35 minutes
Leg press(put left foot on high, push through heels for hamstring work. Light weights)
5 min walk
Stretches

Felt some pain in my left leg around the knee area. Seeing if it's a hamstring issue so I'm strengthening the hamstring just see if it goes away.
 
0910-
(6 min walk 3.0-3.5, 14 min run at 5.0-5.3) x4
Total-4.70 miles
4 min elliptical

Leg press
Calf raises

5 min walk
Stretches

Broke the long run up into four chunks. I think I'll do this from now on because the long run is just way too long in one go.

Will write the workout plan for the upcoming week tomorrow
 
Recap of the week:
(About 1.33 miles of sprints)+(3.5 easy)+(1.5 mile tempo)+(3.5 mile easy)+(4.70 mile broken long)=Around 14.5 miles.

Hmm, left leg has feeling in knee. It clicks occasionally when bent, but doesn't otherwise hurt. Will get it checked out since I had an appointment with doctor anyways.

Also, with free day in week, might as well do something with it. I'm missing a core day, so might as well do a core day. The workouts will then be 2 legs, 2 upper body, and 1 core day.

Upcoming week:
Monday-8 min of sprint(About 1.4 miles). Upper body.
Tues-3.65 miles easy. Legs.
Wed-1.75 miles. Core.
Fri-3.65 miles easy. Upper body.
Sat-5.1 mile broken long. Legs.
Total=15.55 miles.
 
Weight at 1620 is 141. About a pound weight gain from the PT test. Not too worried about it. Can easily get weight back into 130s with fasting and stricter keto.

1630-
5 min walk at 3.3
2 min jog at 6.0
Sprints at 2.0 incline or higher
(90 sec @10.0/180)x2
(60 sec @10.4/120)x2
(45 sec @10.9/90) x2
(30 sec @11.4/60) x2
(15 sec @11.8/30) x2


lat pulldown
Shrugs

OHP
Dips

Bicep curls
Tricep curls

Flyes

5 min walk
Full stretches
 
0645-5 min walk
36.5 min run(3.65 miles)

Leg press

5 min walk
Stretches

Getting knee checked tomorrow.
 
1630-
5 min walk
(4 min, 25 sec run/2 min rest) x3.
5 min walk
Stretches

Flutter kicks
Leg Raises
V-ups
Planks

Got the knee checked out, doctor gave me some stretches to try out. Will have a reappointment in 2 weeks to see if there's any improvement
 
1815-5 min walk
3.65 mile run(36.5 min)
5 min walk

Lat pulldowns
Cable rows
Shrugs

OHP

Curls
Flyes

Full stretches

Am continuing stretches.
 
1000-(5 min walk, 20 min run at 5.0-5.3) x3

Squats
Leg press
Calf raises

5 min walk
Stretches
 
Weekly recap-
(About 1.4 mile sprints)+(3.65 mile easy)+(1.75 mile tempo)+(3.65 easy)+(5.1 mile long broken)=Around 15.5 miles.

First running related injury. The left knee has been getting better due to the stretches I do every night from the doc. That being said, I will dial back to help the knee get better, and it might as well be time for a deload week.

Gonna cut back on the total miles I do this week, and substitute them on the elliptical for the easy days. See how the knee feels in a week, then decide if I want to bring the mileage back up to this week's.

More importantly, going to get back to intermittent fasting. I don't like how I feel eating in the morning, kinda cuts my time down to get ready for work. I'll probably make a post-workout shake+meal in the morning, and consume it around lunch time.

Upcoming week's goals Gonna switch up the order to give myself a change of pace:
Mon-2 mile tempo at 7:30 pace. Upper body
Tues- 2.25 mile easy run at 6.0 mph. 15-20 min elliptical. Lower body.
Wed-1.5 mile sprint(8:30 sec). Abs.
Fri- 2.25 mile easy at 6.0 mph. 15-20 min elliptical. Upper body.
Sat- Broken 5 mile. Lower body.
Total is 13.0 miles.
 
0640-
5 min walk
(3:45 run at 8 mph, 2 min walk) x4
5 min walk

Lat pulldown
Cable rows
Shrugs

OHP

Curls
Flyes

Full stretches

Weight at 0735 is 142.5
 
0650-
5 min walk
2.25 mile(22 min run)
18 min elliptical
5 min walk

Stretches
 
0650-
5 min walk at 3.3
2 min jog at 6.0
Sprints at 2.0 incline
(90 sec @10.0/180)x2
(60 sec @10.4/120)x3
(45 sec @10.9/90) x2
(30 sec @11.4/60) x2

5 min walk
Stretches

30 leg raises
30 crunches
30 v-ups
30 flutter kicks
30 sec plank

10 hyperextensions
10 hip thrusts
 
1720-
5 min walk
2.25 mile(22 min run)
23 min elliptical
5 min walk

Squats
Leg press
Calf raises

Stretches
 
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