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Hey im all in for trying to find your own preferred path through theories. And also a balanced training is always better IMHO.
As for upper body muscles and running though, i am absolutely sure they are just deaed weight.
Just look at the 5K olympics finish , those guys look like they couldn't lift a bar to save their lives:


Even the 800m guys , which is more of a long sprint than a short distance race, they are still underdeveloped:


And now that i proved upper body is worthless for running, let's see what i did yesterday for my running training  :

13 December

SS1a : PUSHUPS : 20 @ BW ( 5 reps for 2 sets )
SS1b : BENT ROWS : 20 @ 25kg ( 5 reps for 2 sets )
SS1 info : 12 rounds

480 total reps, that must be a  or something. Wasn't easy, chest and back could take it but arms were very close to failure at the last sets.

Hey, thanks man, appreciate it.
As for the upper body, i don't do it for anything running related and i don't have the slightest clue how they correlate, although looking at 5K and above runners it looks like upper body muscles are useless lol.
Personally I lift upper for solely aesthetic and confidence reasons, my natural built is skinny fat weak roadkill ectomorph and i don't like that, i like feeling and looking more pumped and strong.
A somewhat compound movements push-pull schedule is very easy to keep up with and very time-efficient too. Just pick a couple of combos, e.g. pushups pullups one day, OHP/rows the other and progressively overload those.
Adding core is also a great idea, i started that last year but then forgot it. Ill bring it back!!!

7 December

SS1a : UPRIGHT ROWS : 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 12 rounds

Sudden winter weather attack won't let me run the last 2 nights. Cold strong north winds with sudden showers. Might consider switching to daytime running if that continues.

4 December

'Speed fomr' run.

4K warmup
Sprint 8 x 400m / 3.5 mins walking rest
2K cool down

Target pace for the 400s is 4:02
I got 4:00 3:57 4:01 4:02 3:57 4:04 3:58 3:46

Awesome, felt so fast, and run was done with over 90% humidity!

This was my first run in my new Saucony endorphin speed 2s :


This shoe is out of this world. By far the best shoe i have ever run in. Because of the plate and because of it's built.
The plate is a sensation, it is whole new sport running in them, I could never imagine that so much pop/spring can exist. And it s not even carbon. Damn we should have had those in the jumping days.
The build is also incredible. Shoe is light, breathable, very well cushioned but also insanely fast. The nylon plate is just perfectly balanced, you feel it, you have to push to bend it and get more pop back but id doesn't take effort like i read for carbon ones. Ride is stable,cushioned, yet firm and insanely springy/fast. A perfect all rounder, no brainer #1 choice of everything i have worn so far, for all spectrum of runs, from easy runs to races.
Only 2 cons : They are not fitted for slow runs. They can take them, but you can't go slow in them. That pop in every step just propels you, it is impossible to keep it slow, you end up minding to break all the time. Also, as noted in the reviews, the traction on wet is trash. Even on humidity-caused moist areas i would slip. On dry though they are awesome. Weird.

1 December

Low aerobic zone run 11K @ 1:17:23 ( 7:02 pace ) 

Huge PR for that run, previous was 12K @ 7:15 pace. It felt PRish too, felt light, easy, bouncy, effortless.
Also , 10K split was 1:09:53 , which is 6:59 average pace, broke the 7m/km milestone, 
Watch acknowledged, it upped my VO2max to 48 and dropped my estimated race times by around 20'' per 5K, best readings ever 

 

29 November

Easy run 12K @ 1:09:26 ( pace 5:47 )

Impressive target pace accuracy to the second. It wasn't even though, pace at 5K was 5:31 , at 10K 5:42 , then last 2 uphill and tired kms were a grind.

In other news, since as i said i intend to up my mileage and race target distances, I need an appropriate shoe. For fast-easy runs like the above, for long tempos (1500s) and for 10K races.
My race flats are only suited for 5K races and smaller distance HITTs (400s and 800s) and my bulky cushioned pair is for slow paces only. So i ordered these bad boys:

https://runrepeat.com/saucony-endorphin-speed-2

Entering the saucony world AND the plated soles world. This one has a nylon plate instead of carbon which is less bouncy but also easier to handle. Lets see 

24 November

Easy run 10K @ 57:31 ( pace 5:45 )

Updated training paces according to new PR. Didn't chase the 5:47 goal though, it was exactly were my easy running fell on its own. Awesome.

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25 November

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 8x12 / 2x10 @ 25 kg ( +2 reps for 3 sets )
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

Missed this workout last week, but i still advanced, very nice!