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Thread: So, you Want to Run and be Strong

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    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    So, you Want to Run and be Strong

    I'm going to give the log thing a try. I've re-introduced running back to my programming since we will be having a PT Test twice a year at work, so I can't let my running slack off. I came from a running background, so my running is coming back pretty fast, but disappointed that I can't run the mile in 6 minutes anymore (currently at 06:30), so that is my goal. So far, I haven't lost any strength since I started running again, so I'm happy.

    My programming is a hybrid Westside Conjugate combined with running 4 times per week. I learned the Westside from Rick Scarpulla at Ultimate Advantage and I learned how to add the running wih the help of Alex Viada. So far, I actually put on weight, which is something I wanted go do. My diet is basically Paleoish all day and post workout, I slam the carbs and protein. I try to keep the post workout carbs pretty clean with rice, bananas, or sweet potatoes, but I go a little dirty on e in a while.

    Here is my schedule:

    Day 1:
    1. ME Upper.
    2. Accessory.
    3. Assistance.
    4. 1 Mile Recovery Run.

    Day 2:
    1. Rest.

    Day 3:
    1. ME Lower.
    2. Accessory.
    3. Assistance.
    4. Speed Intervals (8x100, 6x200,4x400, or 2x800 meter runs).

    Day 4:
    1. Core Circuit.

    Day 5:
    1. DE Upper.
    2. Accessory.
    3. Assistance.
    4. 1-3 Mile Pace Run (I started with 1 mile and once I get it under 6 minutes, I'll add another lap and maintain that pace and keep adding laps while keeping that 6 minute pace.).

    Day 6:
    1. Rest.

    Day 7:
    1. DE Lower.
    2. Accessory.
    3. Assistance.

    Day 8:
    1. 30-60 minute Long Slow Run.

    Goals:
    Have my second PL meet in January and run a 5K sometime next year.

    Strength Numbers:
    Squat: 295#
    Bench: 225#
    Deadlift: 385#
    Bodyweight: 170-ish
    Last edited by Paulo_Santos; 08-15-2013 at 05:28 AM.

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