That's funny we are kind of falling into the same pattern. I'm also cutting squats back a little and adding in power cleans. I started doing a ladder program for my leg work and am keeping all sets below reps of 3. It seems to help keep my legs fresh for the runs. I'm still on the fence about squats but I am leaning to the view that they are somewhat counter productive for running, at least heavy 1rm squats. I'm going to run with a plan to build up my DL to 2x my BW and keep my squat at 225 till then. See if that helps at all?
I'm also going to start working in weighted step ups to work the quads some and hope they wil help with hill climbing. I'll try to out up my plan when I get a chance.
Why the change to EoD? I didn't catch it in an earlier post.
Ha, ironic that it was you who encouraged me to get back into squats, an exercise I've always underemphasized. But I like squats at higher reps, lower weights. And I do deep, full squats now too, as per your recommendation. Since my goals are general fitness and not running performance per se, I think I'll keep the squats, but keep them well below what I might be able to do with a single rep. Just seems like an exercise where it would be real easy to hurt yourself if you get overexuberant. Even on the deadlifts I try to be careful. Today I felt a little something in my tailbone and considered shutting it down, but I kept at it without any problem. I can feel it now sitting down though. Not painful, just know that I did a good job of pushing it and will benefit from it next time I lift.
In my workouts I don't really have any set number of reps or sets, I just go by feel and energy levels, but generally I aim to do the heavier stuff 3-5 reps, and the lighter ones 5-8 reps. Once the exercises exceed these rep ranges, I usually add weight.
You've also introduced me to the concept of using BW as a benchmark, and I agree that DL at 2x BW is a good goal. Other than that, I don't have any real concrete goals for the weights, unlike my running. I guess I would like to widen my back a bit, and maybe get the power cleans up to 1 x BW, but other than that, slow improvement everywhere else over time is fine for me. Still, lately both my lifting and running seem to be entering a new level of fitness. Adopting an early morning schedule has helped me become more consistent, and that helps progress, but I think it's mostly because I'm more or less past my shoulder and knee issues, and able to push things a bit more now without fear of setbacks.
I don't understand the terms 'ladder', 'step-ups,' or 'EoD.' Please elaborate when you have a chance.
Good to hear from your in any case! Hope your PF heals up quick.
Odd how stuff like that works like magic occasionally.
Yes it is. And that's why I keep harping on the importance of massage/stretching the lower leg whenever someone has issues in the feet. Unfortunately, it can take a while for folks to believe it sometimes . . .
I can't swim for crap (unless dog paddle counts) so I've ruled out ever doing a tri by myself. Duathalons I've given thought, but when I looked into a few this year I think they all require shoes.
Sorry if you've already discussed this but does yours? Also my big fat tired mountain bike might hold me back a little. Really want a nice roadbike but looked at a few and...
