Last update: March 2024
Exercise
- Monday: Upper body lift (1hr).
- Tuesday: Run with intervals. Intervals change depending on what I’m training for (1hr). Mobility exercises at night. A mix of my own routine and David Thurin’s free ebooks.
- Wednesday: Lift (1hr). Sometimes a bike ride in the afternoon.
- Thursday: Easy run (45-60’). Stability exercises. Inspired by Ben Patrick’s approach to strength/mobility.
- Friday: Easy group run. Lift (1hr).
- Saturday: Bike ride (3-5hrs). Varies depending what I’m in the mood for.
- Sunday: Long run (>1hr). Duration depends on what I’m training for.
Current focus is on whole body strength and shorter run races (I’ve got a couple 5k’s on the calendar). Currently following Old School Iron and endurance training from Brad Seng. Since I don’t get paid to do this, I typically stop any exercise the moment I feel even the slightest hint of an injury. This can be frustrating, but this approach has kept me injury free for a long time now.
Stability Routine
- 3 x 10 ATG split squats
- 3 x 20 Poliquin step up (progress to peterson step up)
- 3 x 20 Calf raises
- 3 x 20 Slant board squats. Goal is 45lbs.
- 3 x 20 Body weight squats.
- 3 x 20 Tibialis raise
- 3 x 20s L-sit
- 2 x 12 External shoulder rotation. Goal is 18lbs.
- 2 x 10 Powell raise. Goal is 18lbs