The Running Lifter's Log The Running Lifter's Log

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  1. #1

    Default The Running Lifter's Log

    • starting strength seminar december 2021
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    February 24, 2010 Update

    Cleared to lift again. Start on Monday.

    I did score a BS 1RM PR with a broken elbow! 275lb


    -----------------------------------------------
    February 16, 2010 Update

    Changed my log name to differentiate it from others. The intention is to show people that indeed you can increase strength and maintain a specialty in running. I don't follow a SS program; more of a go by feel as I figure it out.

    Still have a broken elbow so no presses or DL, which really ticks me off.

    Vitals: 38yoM, 207lb, 6'5"
    BS 1RM 275lb

    --------------------------------------------
    Update as of January 26, 2010

    Broke my elbow about 6 weeks ago, and I haven't been able to do anything but run and squat. Changing up my routine by upping my running to 25 miles per week, and maintaining BS strength by lifting 1 or 2 times a week.

    --------------

    Got the book. Loved it. Found Justin Lascek's CFWF program. Liked it because I'm going to sub out metcons for my running stuff. Here's my first log entry from October (I keep a runningahead.com log):

    10/19/2009 12:50 PM
    Notes: Starting crossfit wichita falls programming: M - squats/press/pullups, T - power cleans/metcon, W - off, T - squats/bpress, F deadlift/metcon

    3 sets 5 reps across. increase by 5lb per workout. pullups are sets to failure initially, bpress is pushups to failure initially. Don't have access to a bench (yet), also have a wooden squat rack. I'll remedy these deficits when Christmas comes.

    Metcons will be mostly sprint/middle distance training, 400m repeats etc.

    Squats 150lb
    Press 80lb
    Pullups 7,6,5

    MTA: Vitals: 37yo M, 6'5", 197lb on 10/19 and 210lb on 11-30

    MTA: All lifts are done with 3 sets of 5 reps except for Deadlift which is 5x1 (or as noted)

    MTA: Personal stuff: Father of six kids (yeah I know what causes kids . Kids are 17, 11, 10, 8, 5, and 6mo. I babysit the little one on Tues and Thurs while my wife works, so I put him in a baby jogger while I work out. He loves it. Wife overheard me saying to the baby, "Ok, Roman! Here we go! 5x3 Power Cleans!"then I grunt and groan!. He likes to grunt now. Trying to get as fast as I possibly can. I share something in common with the fastest man alive: height. Love the deadlift. I hope to DL 500lb.
    Last edited by Jeff Horner; 02-25-2010 at 01:46 PM. Reason: Change in workout

  2. #2

    Default October Log

    Date: 10/20/2009 1:15 PM
    Notes: Power Clean 130lb

    Distance: 2 miles
    Duration: 20:00
    Pace: 10:00 / mile
    Notes: easy warmup before day two of CFWF

    Date: 10/21/2009 1:00 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 2 miles
    Duration: 20:45
    Pace: 10:23 / mile

    Date: 10/22/2009 4:00 PM
    Type: Easy
    Course: Kingsbury 3 miler
    Distance: 2 miles
    Duration: 18:15
    Pace: 9:08 / mile

    Date: 10/22/2009 4:30 PM
    Notes: Squats 155lb
    Pushups 15, 10, 6

    Date: 10/23/2009 12:30 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 2.25 miles
    Duration: 19:36
    Pace: 8:43 / mile
    Date: 10/23/2009 1:00 PM
    Notes: Deadlift 250lb

    Date: 10/26/2009
    Notes: Squats 160lb
    Press 85lb

    Date: 10/27/2009 2:00 AM
    Notes: Power cleans 135lb

    Date: 10/27/2009 11:00 AM
    Type: Easy
    Course: Kingsbury 3 miler
    Distance: 2 miles
    Duration: 18:00
    Pace: 9:00 / mile

    Date: 10/27/2009 11:10 AM
    Type: Interval
    Course: Kingsbury 3 miler
    Distance: 0.25 miles
    Duration: 1:20
    Pace: 5:20 / mile

    Date: 10/27/2009 2:00 PM
    Notes: Power Clean 135lb

    Date: 10/28/2009 1:00 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 5 miles
    Duration: 48:23
    Pace: 9:41 / mile

    Date: 10/29/2009
    Notes: Squats 165lb
    Pushups 20 18 16
    Adductor raises 4x10 w/2 ankle weights
    Declined situps 4x15

    Date: 10/30/2009 12:20 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 2.21 miles
    Duration: 20:41
    Pace: 9:22 / mile

    Date: 10/30/2009 12:36 PM
    Type: Interval
    Course: Vandy Firehouse
    Distance: 0.5 miles
    Duration: 2:42
    Pace: 5:24 / mile

    Date: 10/30/2009 1:00 PM
    Notes: Squats 160lb

  3. #3

    Default November Log

    Date: 11/2/2009 12:30 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 2 miles
    Duration: 17:22
    Pace: 8:41 / mile

    Date: 11/2/2009 1:00 PM
    Notes: Squats 170lb
    Press 90lb
    Pull ups 8, 8, 5
    Abductors 20lb

    Date: 11/3/2009 1:30 PM
    Type: Easy
    Course: Kingsbury 3 miler
    Distance: 2 miles
    Duration: 17:32
    Pace: 8:46 / mile

    Date: 11/3/2009 1:50 PM
    Type: Interval
    Course: Kingsbury 3 miler
    Distance: 0.25 miles
    Duration: 1:14
    Pace: 4:56 / mile

    Date: 11/3/2009 2:30 PM
    Notes: Power clean 140lb
    Adductors 20lb

    Date: 11/4/2009 12:15 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 5 miles
    Duration: 52:42
    Pace: 10:33 / mile

    Date: 11/5/2009
    Notes: Squats 175lb
    Push ups 20, 18, 15
    Abductors 22.5 lb
    Decline sit ups hand behind head

    Date: 11/6/2009 12:30 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 2.21 miles
    Duration: 22:30
    Pace: 10:11 / mile

    Date: 11/6/2009 12:45 PM
    Type: Interval
    Course: West Linden Ave Quarter Mile
    Distance: 0.5 miles
    Duration: 2:41.3
    Pace: 5:23 / mile

    Date: 11/6/2009 1:00 PM
    Notes: Deadlift 270lb
    Hardest workout I've done. Doubt crept in after 2 reps of first set. Had to change grip after 3rd rep. So much harder than last Friday.
    MTA 11-09-2009: Just found out that this should be a 5x1 instead of 5x3. I feel much better now.

    Date: 11/8/2009 5:00 PM
    Notes: Adductors 25lb
    Decline Situps 2.5lb

    Date: 11/9/2009
    Type: Easy
    Course: Natchez Trace 3miler
    Distance: 3.09 miles
    Duration: 30:34
    Pace: 9:54 / mile

    Date: 11/9/2009 1:00 PM
    Notes: Squats 180lb
    Press 90lb
    Pull ups 10, 8, 7
    Oops: just realized I was supposed to press 95lb!

    Date: 11/10/2009 2:00 PM
    Type: Easy
    Course: Kingsbury 3 miler
    Distance: 2 miles
    Duration: 20:00

    Date: 11/10/2009 2:15 PM
    Type: Interval
    Course: Kingsbury Quarter Mile
    Distance: 0.5 miles
    Duration: 2:43
    Pace: 5:26 / mile

    Date: 11/10/2009 3:00 PM
    Notes: Power Clean 145lb
    Abductor 25lb
    Decline Situp 5lb

    Date: 11/11/2009
    Type: Easy
    Course: Vandy Firehouse
    Distance: 3 miles
    Duration: 29:36
    Pace: 9:52 / mile

    Date: 11/11/2009
    Notes: Squat 185lb
    Push ups 20, 10, 10
    Sucky feeling with the push ups. Today's supposed to be an off day, but since I'm traveling on Friday I thought I'd squeeze it in. Too many factors to determine why the sucky feeling: meds, should be an off day, power cleans yesterday.

    Date: 11/16/2009 12:30 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 3 miles
    Duration: 29:01
    Pace: 9:41 / mile

    Date: 11/16/2009 1:00 PM
    Notes: Squats 190lb
    Press 95lb
    Pull ups 10, 8, 7

    Date: 11/17/2009 1:30 PM
    Type: Easy
    Course: Wildwood 3 miler
    Distance: 2 miles
    Duration: 19:30
    Pace: 9:45 / mile

    Date: 11/17/2009 1:45 PM
    Type: Interval
    Course: Kingsbury Quarter Mile
    Distance: 0.5 miles
    Duration: 2:38
    Pace: 5:16 / mile

    Date: 11/17/2009 4:30 PM
    Notes: Power clean 150lb

    Date: 11/18/2009 12:30 PM
    Type: Easy
    Course: Vandy Firehouse
    Distance: 5 miles
    Duration: 52:59
    Pace: 10:36 / mile

    Date: 11/19/2009 12:40 PM
    Type: Easy
    Course: Wildwood 3 miler
    Distance: 3 miles
    Duration: 29:31
    Pace: 9:51 / mile

    Date: 11/19/2009 5:15 PM
    Notes: Squats 195lb
    Adductors 25lb
    Decline sit 7.5lb

    Date: 11/20/2009 12:00 PM
    Type: Easy
    Course: Centennial Park
    Distance: 1 mile
    Duration: 9:07
    Pace: 9:07 / mile

    Date: 11/20/2009 12:12 PM
    Type: Interval
    Course: Centennial Park
    Distance: 1 mile
    Duration: 6:55
    Pace: 6:55 / mile

    Date: 11/20/2009 12:40 PM
    Notes: Deadlift 280lb
    Amazing! Usually my heart rate elevates to the extent that I can feel the beat. Not today. Recovery feels great too.

    Date: 11/23/2009 12:45 PM
    Type: Easy
    Course: Centennial Park
    Distance: 1 mile
    Duration: 8:59
    Pace: 8:59 / mile

    Date: 11/23/2009 1:00 PM
    Type: Interval
    Course: Centennial Park
    Distance: 1 mile
    Duration: 6:35
    Pace: 6:35 / mile

    Date: 11/23/2009 1:35 PM
    Notes: Deadlift 1RM 350lb (2x?, 2x?, 1x320lb, 1x350lb)
    Press 100lb (3x5reps)
    Pull ups 10,9,8

    Date: 11/24/2009
    Type: Easy
    Course: Wildwood 3 miler
    Distance: 2.4 miles
    Duration: 21:51
    Pace: 9:07 / mile

    Date: 11/25/2009 12:30 PM
    Type: Easy
    Course: Centennial Park
    Distance: 2 miles
    Duration: 18:00
    Pace: 9:00 / mile

    11/26/2009 8:00 AM
    Type: Race
    Course: Boulevard Bolt
    Distance: 5 miles
    Duration: 39:56
    Pace: 8:00 / mile

    Date: 11/28/2009 3:15 PM
    Notes: Squats 200lb
    Press 105lb
    Adductors 27.5lb
    Decline Situp 10lb

  4. #4

    Default Monday November 30

    Date: 11/30/2009 12:20 PM
    Distance: 3 miles
    Duration: 28:39
    Pace: 9:33 / mile
    Notes: Right PF flaring up a bit.

    Date: 11/30/2009 1:00 PM
    Notes: Squats 210lb
    Press 110 (5, 3, 1) need to reset
    Pullups 10, 10, 7

    MTA: Weight was 210lb. I always weigh with my running clothes on before the workout, and I tend to lose 1-2lb during WO.
    Last edited by Jeff Horner; 11-30-2009 at 03:24 PM. Reason: adding vitals

  5. #5

    Default

    Power cleans 155lb

    Reread SS chapter on power cleans before workout. Focused on keeping the bar close to my chest. I actually hit it once or twice. Felt like I slowed down the bar a bit when I hit it.

    MTA: Just did a quick scan of the CFWF pdf and noticed that I should have been doing 5 sets of 3 reps, when I've actually been doing 3 sets of 5 reps. Doh!
    Last edited by Jeff Horner; 12-01-2009 at 04:16 PM. Reason: I'm a bone head.

  6. #6

    Default

    4 mile tempo run: 32:16m with mile warmup and mile cooldown.

    Quads were on fire. No PF pain. Difficult course.

  7. #7

    Default

    Squats 215lb 3 sets of 5
    A new PR and a milestone: that's a bit more than a body weight squat!
    Shoved my knees out more than usual and found that more hamstring was engaged.
    Good to know.

    Push ups 17, 15, 15
    Still embarrassingly low reps, but I'll get there.

  8. #8

    Default

    Running 2 miles warmup/cooldown
    Interval 200m in 35s, rest, .25mi in 1:18
    That was just so darn hard with all the muscle fatigue from lifting. Definitely lost some fitness since starting the strength trainging.

    Deadlift 5x1 290lb
    Easy

    Recap of week: Despite some lost sleep due to life, I was able to maintain the lifting schedule and also throw in a tempo run and intervals. Stalled on the press. Squats, power cleans, and deadlifts felt fine. Mild soreness in right shoulder from Saturday's presses, and mild soreness in left tensor fasciae latae. Probably due to Saturday, so while I thought Saturday was such a good day what with Squats, Press, Adductor and Decline situps, I should chalk it up to bad programming on my part.

    So because of that, I'm going to take a week off from lifting and nudge my running mileage up a bit. Come Dec 14, I'll reset the Press and try and repeat this weeks numbers for Squat, Deadlift, Power cleans.

  9. #9

    Default

    Weekend rest went well, despite more lack of sleep Sat. night.

    Something I just learned from viewing Gary Gibson's squat videos and then re-reading the squat portion of SS: my knees travel way too far forward and I know why. My stance is too narrow. I've always been good at pointing my toes out, almost to 45deg, but I've got to widen my stance to allow my knees to go out as far as necessary and also allow me to use more hip and less quad and TFL.

    This also leads me to beleive that I should start sumo deadlifting. My legs are just too long for standard DL.

  10. #10

    Default

    starting strength coach development program
    10 miles easy in 1:36:10. It's been over a year since I ran that distance, and my whole body screamed at me aftewards.

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