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my only kid is now 7yrs old and is keeping me very busy especially now that its summer break.  my workout routine is still consistent. i'm not doing squatting anything 455+ anymore because the weekends turned to more biking/swimming, and taekwondo now with the kiddo.

my bw has been in the high 180s/low 190s for months now. i reduced calories for a march/april vacation in thailand (~ 2300kcal a day) earlier this year and decided that i'm healthier and better at this weight so i'm keeping it here.

i actually thought about adding some light jump drills because i was at low-mid 180s when i was jumping 35"+ consistently. i still hit 405 paused rep everyday. i fixed my form to compensate for my lower bodyfat. i'm squatting narrower so i don't fall too deep into the hole. it worked because i still can get 405+ without any problem.

my latest peak numbers in my routine are:
- x3 rep BW+110 paused chins 
- 4 plates x3 on hammer strength vertical pull
- 3 plates x5 on hammer strength inclined press 
- 455 at 194lb paused squat

- 5 x 5 min @ 10M->10k pace
-- warm up
-- 5 min @ 4:05, 4:07, 4:05, 4:03, 3:59 w/ 2:30 jogging rest
-- cool down
walked the last minute or so of the final rest period just to get HR down into 120s. this was the group workout today and it's close enough to 5 x 6 min (a little faster but with shorter reps and longer rests) that i decided to just do it. obviously went out a bit too quick on the first one but then settled down and did a nice progression. HR averaged 143, 152, 157, 163, 163 on the reps.

16-06-26

AM
Run
- w/u
- 3 x 10' (1') [4:18 avg]
- c/d (with 3 x 20s strides)
Total, 11.57k, 58:56

1 x OAC neg each arm

PM
Cycle - 30 mins, 130 avg HR
Lift - OAC neg, chins, dips, curls, laterals

Notes

best session since the half by a good margin. this was roughly the pace i was hitting pre-half (and then typically in plated shoes, these in unplated 'super trainers'). bit of lower leg complaints, though. think i will try to be more conservative in combined volume of strides + calf work, especially midweek. strides on day, calf work the other, then both on saturday, build up over time.

had a bunch of unexpected free time so a nice little double. Cycle was at usual easy settings, and same cadence etc, but decided to do it without fan. So first half was ~123-5ish avg HR then once I got hot the back half was close ~135 for 10 mins and then ~140 for last 5 mins. Same effort! breathing rate also unchanged. pretty cool. probably would benefit from doing a bit more heat stuff, since it's like pretty clearly a way to directly improve vo2 max via blood volume/red blood cells. bit miserable though.

reread bits of john davis's book. pretty convincing on the 4 determinants of endurance performance. that's part of why i'm trying to be consistent with calf/stride work, as an easy thing to do for running economy. kind of convinced i should do a bit more vo2 max work. just under 14 weeks out from the next half. so maybe a vo2 block is on the cards, if my tendons are willing to do that. i say a vo2 block since i convert from 5k to half pretty well (both races I was within 30-60s of what vdot says)...

eta: rip, didn't get a spot in the berlin half, trying out lottery for another london one that people like around the same time

- run 50:06, 8.44 km
very easy, as planned. average HR 118. nice morning.

15-06-26

Run -- 9.19k, 58:03

Notes

second half of the run like 30s/k faster than the first half with same HR. sometimes kind of feel like the difference (for me) between running 6:30 and 6:00 isn't actually energy output but just like locking into a different form/style of running that is just more efficient/less sloppy?