1.5 mile conditioning

In previous posts, I have discussed training my 1.5 mile run.

On the treadmill, I was able to do the 1.5 in 10:46.

Last weekend, I tried it out on the track. Unfortunately, my time was 12:40. I was disappointed, but I was not surprised that my speed suffered. The body naturally slows down on the track as it gets tired. This is not the case on a treadmill, as the speed the belt is set on forces you to maintain that speed until you lower it.

After last week, I decided that I will only train the 1.5 on the track going forward.

I went there this morning and was able to do it in 12:33.

Yes, it is only 7 seconds better than last time, but it is still better. My goal in this is to be able to get to the 11 minute mark on the track. I would think that I am capable of doing this, as my body did physically do this distance in 10:46 on the treadmill. I just need to find it inside of me.

* On a side note, I weighed myself this morning: 209. That is the lowest I have weighed in maybe 15 years. My strength seems pretty good, so I suppose that's not a bad thing. Shrug.

Week 16, Day 2

Pause Squat

Warm Up- Regular Squat: 132/10
Pause Squat: 193/3,3,3

Deadlift

153/5, 192/4, 223/3, 263/2, 302/1, 322/1, 332/1

Hammer Strength Seated Iso-Lateral Row

62/100 (did this pretty much straight through)

Week 16, Day 1

Warmed up with a set of 24 push ups

Bench Press

132/5, 142/4, 167/3, 187/2, 192/1, 207/1, 217/1

Upright Rows

* Haven't done this exercise in over 5 years, so I had no idea on what weight to start with to go for a set of 100. So, I decided to use a bare olympic bar.

47/51,51

These were two separate sets of 51 reps each. Obviously, the bare olympic bar was too much weight to start with for a set of 100. Next time I try it, I will have to use one of the preloaded smaller bars that folks use to do curls.

EZ Bar Curls

30/100 (best set yet)

Triceps- Close Grip Decline Bench Press

107/20,20,20,20,16

* Ran out of gas during the 5th set, which I did with very little rest following the 4th set. 

Week 15, Day 3

Squat

137/5, 158/4, 183/3, 203/2, 238/1, 243/1, 253/1

Lat Pulldown Machine

80/100 (did the first 60 straight, then did sets of 10 with short pauses)

Bulgarian Split Squats- Smith Machine

bar/50 each leg (15 straight, short pause, 10, short pause, sets of 7-8 to finish for each leg)

Week 15, Day 2

DB Shoulder Press

50/20,16

T Bar Row Machine

25 + unknown starting weight of machine/100 (short breaks throughout)

Triceps Pushdown (Double Pulley)

100/20,20,20,14
90/20

EZ Bar Curls

30/100


I also did about 25-30 pull ups last night while waiting for the basketball court to open. (sets of 5-6, don't remember how many sets I did, but it was at least 5)

Week 15, Day 1

Pause Squat

190/5,5

Deadlift

170/5, 210/4, 240/3, 275/2, 300/1, 305/1, 320/1

Barbell Shrugs

95/100 (slight pauses after the first 50 reps)

Conditioning

Treadmill- incline walking at 5%; ran 1 mile (.75 mile at 9MPH, .25 mile at 7MPH); played two games of 2 on 2 basketball. (couldn't give a lot of effort in basketball, as my legs were dead)

My plan is to play basketball for 2 hours tomorrow, which is a normal Wednesday.

I will do Week 15, Day 2 on Thursday, but will not be able to get back to the gym until Monday after that. (going on a weekend trip)

Week 14, Day 3

Bench Press

117/5, 137/4, 157/3, 167/2, 177/1, 197/1, 207/1

Hammer Strength Seated Iso-Lateral Row

62/100

Triceps

Decline Close Grip Bench Press

107/20,20,20,20,20

Biceps

Standing EZ Bar

30/100