Getting lazy with this training log. Not lifting till Monday. Going to revamp and do some volume for a change.
Today I ran 5.2 miles. When finished I did 4x110 yard strides. I hate winter running. Have to dress like I'm going on an expedition to Alaska. Hat, gloves, thermal top, gator with a running jacket and pants. I went out slow but each mile I could feel my body picking up the pace. Going to do my best to keep up good cardio sessions.
I want to be really lean by Summer. Keeping up with my diet app, Lose It. It's a pain recording everything that goes into your mouth but it's a sure fire way to lose weight quickly. My run today was approximately 700 calories. I'm trying to cut my "normal" eating down around 500 calories today. So a 1200 calorie deficit today. A good way to think of it is a pound of fat is 3500 calories. A safe guide is to lose one to two pounds a week. Think about what ten pounds of fat would look like on a plate. Fat is both subcutaneous but also visceral. It's the visceral fat that's really dangerous. I'm not a bodybuilder but consider myself an aging athlete. Yes, I do want to look good with my shirt off too.
I often hear people say keep it in the fat burn zone and you don't want to be in the glucose (sugar) burn zone. I don't care what fuel you're using for a cardio session or what the ratio is. In the end it's about the calories burned.
I spend a lot of time thinking about workout strategies. Always interested in what the other guy is doing. I think it was Clarence Bass that used the term the Ownership Principle. The theory as I interpret it is that you have to see what works for others but in the end your workout has to be right for you. No runner or lifter trains exactly like another. Make your workout your own. Some use one set to failure and some do six sets of an exercise. Do what suits your temperament, goals and results.
A good example of this was the race for the four minute mile. Roger Bannister was in med school. He had limited time. He kept using 10x 440 yard repeats/intervals without distance runs. His competition were all doing 5 to around 10 miles a day on the road running. Maybe Bannister was the HIT guy of his time, lol. My point was there were 5 guys really close to breaking the 4 minute barrier each doing different protocols in training. We all know who broke the barrier.
Just to digress some say the 4 minute mile is broken all the time now. Realize Bannister did it on a dirt cinder track that is really slow compared to today's track high tech surfaces. In the past few years the best tracks in the world have a springy bounce to them. I bet a lot of world records are going down in 2024. I forgot to add the new carbon fiber spring plate in the shoes. That should disqualify any record made with them.
I'm determined to use some volume and short rests between sets. Going to use four sets per exercise. So if I'm doing say 4 x 12, I'm looking at it as if it's a race to 48 reps. The first set I will stop at 12 even though I can do more. Same with set two and set three. Set four I will rep out if possible. Ideally if I will pick a weight that will have me failing on that last set at something like 8 or 10 if picked a good weight. For clarity is might looks something like this. Set one 12, set two 12 reps; set three 12 and set four maybe failure at say 9 reps. I hope to race through the sets with little rest between sets so moderate weights will be used.
Best laid plans don't always work out but I'm optimistic. If my health holds up I will do the work.
