Summer/Fall '25: WK 13, D1, D2, D3
Last modified 17 hours, 11 minutes ago.
Week 13, Summer/Fall Training Mesocycle
Su, 09/28/25, @ 1100 hours, outdoors
Total Time: 90 minutes
Emphasis: Running efficiency/practice
30-min steady-state run (about four miles)
60-min walk with 25# vest
Notes:
- I pushed, but I wasn’t 100%. I still had some respiratory issues. I felt it even more when I stopped running–I felt like I could barely catch my breath. But I kept myself composed, walked it out, threw on my 25-pound vest, and got the rest of the training done. I did feel a bit out of it when I finished–just a bit dysphoric. I didn’t feel good. It’s something to keep in mind, but that’s real life, too. There will be rough days, less-than-perfect training sessions, and I have to work with that. I am proud of the ground I’ve covered over the last 13 weeks.
- Today I wanted to break back into things with a steady-state run to gauge how I felt. Good thing is I got about six days off to rest from any heavy exertion–just I was ill while my muscles got that rest. Tomorrow will be resistance training. I am shooting for four days of exercise this week. I have until October 10th, at which point I will have a week off before the next training season begins.
Mo, 09/29/25, indoors @ apartment gym
Total Time: 65 minutes
Emphasis: Running intervals
45-min treadmill running intervals (30sec on, rest 80%, repeat @ 10% incline and 8.5 MPH)
Warm-up and cool-down (10-min run; 10-min walk)
Notes:
- I wasn’t sure how I’d perform after being sick, but I felt I had better stamina, speed, and efficiency today. More good work. I am ready to go.
- Sometimes I train at my sister’s apartment-complex gym. It’s a good space and no one is there–the isolation helps. I get dialed in better.
Wd, 10/01/25, indoors @ Planet Fitness
Total Time: 60 minutes
Emphasis: Resistance training
High-Intensity Training (HIT)
Exercises: Pec-deck-Pushup superset, machine-assisted dips, seated cable rows, lateral raise-overhead press superset, horizontal leg press
All performed with 3-4 rest-pause repetitions upon set completion
Warm-up & cool-down (10-min mobility; 10-min walk)
Notes:
- As much as I wish I was better at weight lifting, I am happy with my technique. I keep trying to improve my technique, focus, and effort. I can control those things.
- Pre-exhaustion: I used pre-exhaustion today, 1) for fun, 2) because I wanted to make sure the prime mover was getting fatigued maximally. For my chest and back, I do think the smaller muscles or my grip give out first, which compromises the stimulation the targeted muscles (pectoralis major or latissimus dorsi) need to get.
- Rest-pause: I don’t think I can make much progress just stopping the set once I hit failure. I did 3-4 rest-pause repetitions today, but even one or two would be helpful. It allows me to really drain the muscle and get a maximal contraction.
- Faster, faster, faster!: One thing that clicked for me today was that even though the repetitions are moving slowly, that doesn’t mean the effort is slow. The initial repetitions of a high-intensity training (HIT) set are very controlled and slow, but that serves to pre-exhaust you. After those repetitions, when you are trying to hit a new personal record, you are trying to move the weight as quick as you can. Thing is, you can’t, because you’re too tired to. Also, you’re also too weak to hurt yourself at that point in the set. But the effort must be maximal. That means once you are in deep waters, your effort should be to move the weight as quick as you can. That recruits the fast-twitch fibers maximally. It’s going to burn, but that also lets you know that the right muscle fibers are kicking in, as well. If you’re not well versed in this, it would take practice and coaching. On a HIT set, I say to myself the last few repetitions, ”Faster!” I go all out.