forgetting to post
Monday well been really tired especially starting the Paleo so did llight rowing 250x5 and in between did 25 ghd
pm did 2miles legs feeling heavy 21:10
(ive got some running plans ill fill you in on that later)
Oh for all you runners whats a tempo run mean exactly, is it just keeping the same pace???
Today well day 2 pa;eo and i feel ok not hungry at all cause im eaating a ton of fruits and veggies which i love and meats, but i know it takes about 2 weeks till that goes aways so i hate to drag myself to the gym this afternoon, did FS
Front Squat
65x5
75x5
85x5
95x5
115x5
145x1
155x1 (pr) old PR 142 i think or 141
Been feeling strong lately but not light, ive been in allot of pain in my shoulders and i have been avoiding overhead things but i think its the chinups im doing at home, every little bit ill go do some sets cause before its the kips that really hurt, im very discouraged by it, i get shots on the 25th sep but that only last a few weeks to cover up pain and im doing a follow up so hopefully more xrays cause this pain is killing and nothing is working.
1 comment:
Nat, nice pr on the FS! And, you're right-on regarding the tempo run. Pick a pace & a distance before you start (ie 3 mi at 10:15 pace) and try to hold it. It shouldn't be as taxing as a sprint, but it shouldn't feel easy either. If it helps, I started my first tempo run at a one-min faster pace then my long-run pace. Each week you can increase your mileage until you reach your goal distance. When you reach your goal distance at that pace then decrease your distance and make your pace 15 min faster. For example:
week 1: 3 miles at 10:15 pace
week 2: 3.5 miles at 10:15 pace
week 3: 4 miles at 10:15 pace
week 4: 3 miles at 10 pace
week 5 3.5 miles at 10 pace, etc
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