Fartlek and circuit training.
3K fartlek with 6 x 20 second sprints. 4 sets pushups/situps/floppy fish
stair bounding (9 flights)
Cheers,
Chris
Weights over the past couple weeks with fartlek on treadmill and circuits.
Poundage I have been hitting:
Bench 225 for easy triple
High pull: 225 for 6 reps explosive
Stiff leg: 225 for 5 reps
Standing press: 135 for triple
Curls: 55 pound dumbells
Feeling pretty strong and decently lean but too heavy (~202 pounds right now)
Cheers,
Chris
EDIT: Weighed myself this morning 197 now! 
Hi guys!
It’s been a LONG time since I have posted!
Brief update for you all…
I have been watching my diet and been doing a lot more cardio. I have gone from ~202-205 down to 185 pounds! I haven’t been this light since high school!
I’ve been doing lots of running (mostly intervals and hills) and circuits for weights as well as cycling. (No heavy lifting for me now)
I am seriously considering training for 400-800s instead of the 100-200s I was training before. The longer distance should be easier on the hamstrings and lend itself to more cardio fitness which I aiming for now.
Anyways I hope everyone is doing well and their training/racing bringing PBs!
Cheers,
Chris
Always good to see old journals filled with posts again!
Thanks
My workouts due to work/family schedule occur at 5:30am before I leave at 7am for work during the week and usually 8:00am on weekends.
Tuesday’s workout: (5:30am)
20 minutes interval run on treadmill 90 second 6mph jog following by 30 seconds at 8.5mph
Target heart rate for entire session 160bpm
Weight Circuits:
3 x (chinups, hanging leg raises, SLDLs)
Thursdays workout: (5:30am)
20 minutes Mountain climb on treadmill 4.3mph with angles between 3 and 8.5
Target heart rate for the entire session ~150bpm
Weight circuits:
3 x (standing shoulder press, dumbell curl, hanging leg raise, shrugs)
Based on time trials I am now running in the 11.80-11.90 range FAT for 100m.
Cheers,
Chris
I second that. GREAT to see some new posts here. Best of luck man!
I admire that you’re able to get up at 5:30 AM to train. That’s just impossible for me, though it would be ideal (I’m dead at the end of the day and workout quality suffers a lot). But since I always go to sleep like at 1AM getting up that early is hard.
Hope to hear more good news about your training.
Hi guys,
Thanks for the encouragement
I am back again…Unfortunately I was involved in a car accident about two weeks ago but am nearly recovered now and can run again. (accident wasn’t my fault but I ended up with a bit of whiplash. Off the drugs now and start massage soon)
Have done two workouts since the accident. One was an interval run on the treadmill. 10 minute run followed by 5 x (30 seconds at 10mph and 90 seconds at 6mph)
Second was a long tempo session (4800meters total)
Haven’t lost much but havent been able to really open up on the hills/speed yet.
Heading to Halifax tomorrow and will get a couple runs/hill workouts in there. Overall feeling pretty good. In two weeks of not running I put on 4 pounds LOL but that’ll go away quick.
Cheers,
Chris
Oh I forgot on the day of the accident I did a killer hill workout. Warmup was a 2K run and then did 5 x 200 hills with walkback recovery and 2K cooldown.
Felt great and relaxed. Being lighter definitely helps LOL! (I was running 12.0s and 23.9 at 205 pounds overtraining on weights and am down to 185-187 now)
weights circuits and stairs
workout 1
3 x (shoulder press, bicep curl, shrugs, roman chair situps)
30 flights of stairs 2 stairs at a time
Workout 2
20 minutes on treadmill various hill levels (up to 8 incline)
3 x (dips, situps, tricep extensions)
Nothing too spectacular but the neck/back is definitely recovering which is nice. Going to get out for a hill workout on the weekend and more circuits/treadmill tonight.
Guess I’m asking this to help inspire me cuz I’m needing to drop from about 190 to low to mid 170s but…I understand the strength to bodyweight ratio and everything else but I"m curious how much time you think you dropped off your 100 time (assuming you kept most of your strength) purely by dropping the 15-20 pounds?