Who put a running log on Starting Strength?

[augeleven]

My _____ novice progression can be found here

Male, 36, 5'10",210, 41' Navy Tape measurement.

Starting a log here as my focus and goals are now different than during the novice progression.

Long story short I started lifting to make my lower body more durable for the outside stuff I like to do, trail running, hiking, backpacking etc. The problem was that I needed to do something that made my elbows more durable, as bad chinup and squat technique, as well as too much too soon with chinup volume tore my elbows up. Spring is in the air and the call to commit unconscionable acts of cardio is too strong to resist. Situational intermediacy awaits!

Goals:
Get back into shape - be able to do things
Get faster - 6 minute mile, 10k under 50 minutes, and 3mph averages on backpacking trips
Get more durable - Fix whiny lower back elbows and wrists
Get stronger as slow as possible- no more deloads because of injuries and form creep

Plan - until mid April
Two day 531 split: Squat/Bench and Seated Press/Deadlift
Four days of running One quality day and one "long day"

[augeleven]

2/19/17
Recovery jog - 2 miles 25:10. First run post-op vasectomy. I'll be taking these very slowly

2/20/17
Squat (wrist wraps and fat gripz to keep wrist straight)
5's: 45,95,135 165,190 - 215x5 felt hard, haven't squatted in weeks
FSL 165x5x2

Bench (fat gripz)
5s: 45, 95 125(misload) 135 - 150x9
FSL 115x10x2

RDL 165x8 I need to practice these.
Elbows were fine until RDL's - worried about deadlifts going forward

[augeleven]

2/21/17
recovery jog 1.5 miles 17:12

2/22/17
recovery jog 2.1 miles 26:28
Starting to feel closer to normal, but still out of shape from months off of running

2/23/17
Light Squat 165x6x3

Seated Press (fat grips 4eva)
5s: 60, 70, 80x8
FSL 60x10x3

Deadlift
5s: 210, 240, 275x6
no FSL on DL this cycle, I'm easing into it...

DB rows 55x10 (krocish in nature-hard-prolly cause I never row)

I definitely have trouble getting more reps than the standard fahves I've been doing. I'm assuming this is mental, since I've always lifted to 5 being the last rep.

I supersetted the press with 2 reps of neutral grip pull-ups. Tentatively, as my elbows aren't 100% percent ready for prime time. I'm pretty sure the last time my elbow felt good, I celebrated with a chin up party. Probably a bad idea.

[augeleven]

2/26/17
5k pretest
NHRnR5k route plus a little = 38:24. Yikes! Quite a bit of ground lost after my SSLP driven running vacation. I was never fast with a 5k pr of 27something, but still...

2/27 3s
Squat
45x10 ,85x5 ,125x5, 150x3, 175x3, 200x3 - 225x4 still felt hard.
FSL done after bench 175x6x3

Bench - failed the chalk test w/band pullapart supersets
5s: 45x10, 95x5 105x3 125x3 145x3 - 160x6 rested 5 before could have done more?
F--ishSL 135x8x3

RDL 135x5x3 lowered weight. form felt better

bench situps, back extension DB curls assistance circuit I'm a little surprised how weak my situps were

[hector_garza]

As a starting strength fatty planning on completing an ultramarathon this September I'm excited to find your log and to see how your mixing of LSD with lifting goes.

Out of curiosity, why did you switch from sets of 5 to sets of 8?

[augeleven]

Hector, I'm doing a 2 day 531 program, where I work up to an AMRAP set. Keeping the lifting submaximal in order to prioritize running. I' probably go back to ye ole' SSLP in december and give it another shot.
I would love to run an ultra someday, which one are you doing?

[augeleven]

2/28/17
2.5 miles and strides 32:24

3/1/17
2.6 miles - moderate hill and strides 31:48

3/2/17
Light Squat 175x6x3

ohp supersetted with 2 NGPU's @16 reps - I'm going to keep sets way below failure <30% to keep my Tiger Woods elbow happy
3s: 65, 75, 85x7
FSL 65x10x3 last rep in sets 2 and 3 slowed significantly

Deadlift
3s: 225, 255, 290x4 maybe a rep or two in the tank but I had "belt issues" maybe I need a 3" belt?

DB Kroclets 55x13r,10l

inner knee pain, might be pushing too hard? Enter the foam roller, and maybe going back to a run/walk plan until my base is back. I'll give it until the weekend.

[augeleven]

3/3/17
Skipped my friday night run. Scheduling this at night with a morning run is dumb

3/4/17
3.6 miles. So cold my phone died when I was checking time halfway through. My best guess is 12:30 minute mile.
Knee hurt like a bastard, medially. i though squats was supposed to stop this shit.
Reading the web and going over my running log and the verdict, slow down the mileage, foam roll the legs, and take the fish oil

3/6 531
Squat
45x5 ,95x5 ,135x5, 155x3, 185x5, 210x3 - 235x4 I lifted my head like a doofus on the last rep
Each set supered with NGPU's.
FSL done after bench 185x5x3

Bench
45x10, 95x5 135x5 150x3 - 170x5
FSL 135x10,4F!
Tried supersetting with dumbbell curls for elbow rehabness. apparently bad idea

RDL 135x8x3 I probably should do a set or two to warm for these as I'm still unsure about form.
I may replace these with paused deadlifts, I tried barbell rows and that set my elbows off a bit

Dips 3x3 NGPUs 3x2 Workout lasted 90 minutes.

bench situps, back extension DB curls assistance circuit I'm a little surprised how weak my situps were

[augeleven]

3/7/17
3.2 hilly miles 40:37 feeling the knees - moving to a 5 minutes running 1 minute walking until my legs adapt. I'm also considering limiting the FSL on squat days

3/9/17
random greenpoint jog 2.6 miles 27:16
gigs and rehearsals take over March, so I ran before a rehearsal. Hard to keep a slow pace when all the hipsters speed by.
knees feel better.

3/10/17
Light Squat 185x5x3

Press
531: 70, 80, 90x7 joker 100x2
FSL 70x8x3
superset w/NGPU @14 reps total

Deadlift
531: 240, 270, 305x3

elbows still tweaky, maybe press volume?

Lamb of God - Ashes of the Wake on the speakers

[Chris McCarthy]

Good to see a mixed running / lifting log, as I think the two can go together quite nicely...I'd definitely stick to running on grass as much as possible if knees are a problem.