September 20, 2025: run (5k course)

 Slow but steady.  13:13/mile pace, 41 min to finish course.

September 18, 2025: run

 Crappy run, made 24 minutes, was tired, went out too fast.

September 17, 2025: SW

 36 kg x 4 reps x 18 sets OTM.  Strength later in the day

September 16, 2025: run repeats

 5 x 800m in about 4:45 on the 9:00

September 15, 2025: strength

 Rings: StC + KE x 6

break

WHEEL: 2nd step, singles on the 2-min, 10 reps

September 14, 2025: run

 Huge progress today.  Two days ago, longest non-stop run segment was 24 min, up from 20 min x 2 w/ a walk between.

Today, 32 min non-stop run.  Shorter route to 5k course start, completed an abbreviated version of the 5k course.  Shorter route to start, more running during the warmup which you will see on the HR graph, max down from 151 to 146.  

The “mission” today was, after warming up for the first few minutes of the run, never give up a 5-step breathing cycle of 2 in, 3 out.  I stuck to that, never gave it up even on the hills in the course, and even went to a 6-step cycle some of time.  First time ever of not needing a 4- or 3-step breathing cycle.  Perfect weather, about 60 F, ran at 7:15 am and my race will be at 7:30 am.

Big help today was taking yesterday mostly off - did a StC and a 30-second tuck FL and walked some, nothing else.

Very happy with today’s run.  Tried to never get out of easy mode, and for the next run, will hit the 800’s again, this time it will be 6 days between instead of 7, but I will end up alternating 6 days and 8 days between, I think.

Seotember 12, 2025: run

 run: 24 minutes non-stop for the first time.  walk/run to the start of 5k course, walk home.

September 11, 2025: SW

 SW: 14 OTM sets of 36 kg x 1h x 4

watched video after - my weaker, left side, which I was worried about, looked good.  My stronger, right side needs work on form.

September 10, 2025: run, strength

walk/jog/sprint 15 min to start, 4 x 800m on equal work:rest, walk home.  Times were 4:20, 4:37, 4:23, 4:30.  Recoveries 83, 85, 89.

Later:

BP:

65 lb x 5 very narrow grip - bothered left shoulder

65 lb x 12

115 lb (52 kg) x 10, roughly 63% of 82.5 recent BP competition max.

WHEEL: 2nd step x 2, 2, 2

 

September 9, 2025: Strength

mixed it up a little today.  

Rings: StC + KE x 7

Commando pull-ups, total 4, each combo of which hand in front and head to that side and the other side.  I am new to these, took my time and rested after each one, and slow up and slow down on each one.   Seem pretty shoulder friendly in all variations.

SQ: My wife had 42.5 kg on the bar.

42.5 kg x 5

52.5 kg x 5

60 kg x 5 - all felt good.

September 8, 2025: run

 walk 2 mi early

Instead of walking 2 minutes then starting to run was I’ve been doing, I walked to the start of the local 10k course, took about 15 minutes.  

Ran the 10k course for 20 minutes - first 20 minute run segment, didn’t feel difficult to do.  Walked for 2 minutes (might have been 2:30 - watch wasn’t cooperating), then ran for another 20 minutes.  Walked for 2 minutes again.  Recent PR - 20 min run segments, and even 2 of them!

At that point, I was feeling pretty tired so I detoured off the 10k course and headed towards home, ended up running another 7 minutes, stopped at what I knew would be a 2-minute walk home, and that was the day.

Pretty cooked afterwards, not right away but later in the day.

September 7, 2025: SW

 Yesterday, tired, just a walk and lots of driving and stayed out late.

Today Sunday, raining, decided to take it easy again.  First day back at church at the organ.

after church

SW:

12 min of 36 kg x 1h x 4 OTM

September 5, 2025: run, strength

Walk about 1 mile.

Sore from strength work 2 days ago and swings yesterday.  Also bumped up run segment length to 19 minutes, got the first one done OK, lasted to almost the end of the second one - did about 17 minutes - then walked home.

Later: 

GU, 4kg, to hand, rf, 5 one way and 5 the other

break

Rings: StC + tuck FL x 25 seconds

short break

WHEEL: 3rd step (20") x 1, 2nd step (13-1/2") x 2

And even though I did 32 kg x 6 x 30 yesterday, trying out 36 kg today

SW: 36 kg x 1h, lf x 4 OTM x 10 sets.  I forgot to start the HR app at the beginning so this is sets 3-10.

September 4, 2025: SW

 AXE: SW, 32 kg x 1h x 6 OTM for 30 sets

September 3, 2025: run, strength

Yesterday, just a walk - very tired from moving our son on Monday.

Today, first 800 meter repeats.  Jog there, walk home.  Approximately equal 5 min runs and 5 min recoveries.

Later, post run strength training: 

SQ: Bronwen's bar, 42.5 kg x 5 in socks.

Rings: StC + KE x 5

KBMP: 16 kg x 1 rf - maybe too soon after rings, felt weak

WM: bw only, rf, 1 each side

WHEEL: 3rd step x 4

September 1, 2025: run

Two days ago was 16 minute run segments and two minute walk segments.

Today was 17 1/2 minute run segments and two minute walk segments. Both the average and the maximum heart rate rates were down by one or two beats from two days ago. Weather was pleasant but not quite as nice as two days ago.

Recoveries made it down to 106 on the first and 108 on the second.

Later, spent from 11 am to 8 pm helping our son move - lots of stair and moving things, some heavy, including from a 3rd floor walkup to a 3rd floor walkup.  Ate a lot all day to keep up.