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Did 5.8mph for 2.5 miles

felt like a real run, the fan wasn't on so I wasn't freezing my ass off.  Had a nice sweat and decent breathing during it.

Tomorrow is 6.2mph

I also did 1 exercise per body part.

Quote from: John Stamos on October 24, 2017, 12:22:58 pm

3 mile run at 5.4 mph, easy just boring

low energy Eric today it not lack of sleep but lack of food.  I don't eat a lot on midnights so ill have to change that.

or maybe use it as an opportunity to shed a few pounds? calories are cumulative over the course of the week, if you have a few less on some days and then maintenance on other days you'll start losing weight.

Yeah true, I just meant ill usually eat a lunch maybe, definitely supper before work and then I eat on my lunch break around 3 or 4am.  Depends on how tired I am.

So I'm doing overnight shifts and today at 10 i have an interview at 10 so i wont be running. 

1 mile run

started at 7.5 mph, then went to like 7.8mph and jacked it up towards the end to make up for the time it takes the treadmill to get up and going which is like a 10 second loss. 

7:59 minute mile on 1% incline

walk 2 miles

then i did some light squats, 135-165-185 for like sets of 10

I did a semi proper warm up which is more than what i usually do which is none.  I felt way better running and my squats felt a lot better, along with some sumo stance db deadlift holds to stretch out my hips

I'm working an overnight tonight so I will go to the gym, hit up a full bod workout, quick one consisting of machines and a barbell OH Press and go for a long walk afterwards, sunday is another walk day with some bw movements. 

Next week I am training at work so I might just run in their gym after work, if not then I will go to the gym after work and just go for my runs, id like to do it outside but its going to rain the majority of the week.  Its 3 weeks of training, idk if its 3 consistent weeks but i dont want to do too much weights because i dont want to accidentally fuck myself up and miss out on my training at work.

Yesterday was 2 miles at 5.9 first mile and 6mph second mile. 

Since I did that and today is only 1.5 miles I think I want to go for 6.5mph

ya man, if you've noticed I even break up my longer runs alot lately.. imho, it's safer. So instead of 10 miles non stop, breaking it up various ways gives you the same work but perhaps less overuse, ie: (these don't add up exactly)
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between

so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.

So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set

etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.

peace!

True that, I will do something like that eventually when I get to a lower body weight, or maybe after a month of consistent running. 

I might take another job for the time being, if I do then I might just invest in a treadmill for my house and just focus on running and bw stuff that I can do here.  Especially in the winter time when I wont feel like driving in shit weather just to run for an hour.   

Running program I just thought of lol

Last time I was doing upwards of 5 miles and I'd end up getting injured.

This time though I want to keep it around 3 miles

Monday: 3 mile run@ 5mph
Tuesday: 2.5 mile run@ 5.4MPh
Wednesday: 2 mile run@ 5.8 MPh
Thursday: 1.5 mile run@ 6mph
Friday: 1 mile run@ 6.4mph

So each day is 3 miles just what I haven't done within the 3 miles ill walk so the 2 mile run day I'll walk 1 mile

As long as i feel the week has gone well and I can move up the speeds then ill slowly progress and this will be until March.

By March id like to be at a 8.2-5mph pace on my 1.5 mile run.  Hopefully by this time I will be at a lot leaner of a physique.

I will also incorporate high volume bw movements, particularly push ups and sit ups

Goal is 100 of each a day

Because of this my workouts will remain relatively the same minus squats every day to just 1 day high volume.