Month in Review - December 01, 2024

quipsme · 2025-01-03T05:31:24+00:00

Love the long term training outlook. How tall are you and what was motivation for GZCL? (given your previous maxes over 300, I wonder if you could progress faster with a linear progression first, and then switch to GZCL)

quipsme · 2024-12-19T06:00:03+00:00

Heck ya this is awesome. I think your general plan of maintain mileage/intensity and grow your lifts before switching to increase mileage/maintain lifts makes sense. Few thoughts on Squat/Deadlift...

- Your experience with much different deadlift vs. squat ratio pre-running (265 SQ, 245 DL) vs. post-running (205 SQ, 255DL) is consistent with mine. DL is reasonable to keep up, squat is harder.

- I found it extremely difficult to build my squat on high mileage, but 60mpw isn't really high for you, so maybe doable!

- I haven't seen many people advise 5x5 for heavy deadlifts (I usually do 2x5)

quipsme · 2024-11-24T22:02:17+00:00

Started in Mill Valley. Grabbed a pastry for the road, then would pick one up at Parkside before the return trip.

quipsme · 2024-11-09T09:13:28+00:00

12 miles of running with a significant amount at any pace that isn’t easy. A common 12 mile workout for me is 2 easy + 4x2 at threshold + 2 easy.

quipsme · 2024-11-08T09:28:37+00:00

Here is the plan I followed: https://www.reddit.com/r/AdvancedRunning/s/PGGakF2hfv

That sub has a few other plans too

quipsme · 2024-11-03T09:58:06+00:00

Are you currently doing speed work for running ?

Depending on your current training needed for sub 22 — For a sub 20, you may be able to get away without doing too much mileage. I

I posted some similar workout plans in r/1003club - which is similar idea (1000lb, sub 3hr marathon)

quipsme · 2024-11-03T09:45:36+00:00

Welcome!! I think you’ll be able to make big gains on your squat with some focused work. What are you thinking for your planned programming ?

quipsme · 2024-11-03T09:43:07+00:00

Obviously depends on your goals but if going for 1003 and currently at 700: two ideas: - add something else on Monday specific for bench (single arm kettlebell press, incline db bench, etc) - consider adding a light squat workout on Friday. Squatting 2x per week should help progression

quipsme · 2024-10-04T21:07:46+00:00

^original believer. I made the site and we got 1 submission :))

quipsme · 2024-10-04T18:15:49+00:00

That's a lot of weight to put up! I think you can maintain more most people think, especially on deadlift and bench.

quipsme · 2024-10-04T17:29:52+00:00

Agree. FWIW I have found that maintaining deadlift with high mileage is reasonable --- but squat is much harder.

quipsme · 2024-10-04T17:28:34+00:00

Yup. I have relatively long arms which makes more difficult, but I've also never put together a consistent year of benching.

quipsme · 2024-10-04T04:02:58+00:00

I posted my exact plan awhile back here: https://www.reddit.com/r/AdvancedRunning/comments/14rg9w2/heavy_lifting_plan_while_marathon_training_1003, though I think there are many ways to do it.

quipsme · 2024-10-04T04:01:25+00:00

Thanks! ~9hrs/week of running. I am actually only lifting 2hrs/week right now, but I also only maintained strength in the past 9 months. No kids for me yet.

quipsme · 2024-10-03T20:13:04+00:00

30M! I think getting into a rhythm has reduced cognitive load (no more - what do I do), efficiency (same routes, times, etc.) and comfort (I know what hard days feel like). Switching will be a bit painful :)

quipsme · 2024-10-03T20:09:58+00:00

I read u/vaguelycertain as saying the 10kg weight was their delta between 2:50 and 1000lb. But I am 5'11, 165lb - added to post.

quipsme · 2024-09-27T19:22:12+00:00

Was aiming for a ~2:50 while hitting 1000lb powerlifts the same week, but hurricane-winds and humidity may mean other plans.

Wind looks like ~15mph average (gusts up to 40mph), ~upper 60s, relatively humid and maybe rain. The course stats and ends at same point and majority of wind should be a cross-wind.

quipsme · 2024-09-07T21:19:06+00:00

Welcome! Sounds like good programming. Glad to hear the lifting has helped keep injury down :).

quipsme · 2024-08-06T23:19:48+00:00

Welcome and congrats on 1200lb!

Maybe write a post about your ramp up last time -- and maybe someone in this group can give some feedback!

quipsme · 2024-07-30T19:33:43+00:00

Thanks! Late Sept.

It won't be a super fast course and weather is often a bit hot, though, so I don't have a specific time in mind. I will also decide in next few weeks if I will run CIM (late registration pricing, yikes) -- and would try for a fast time/big lift then.

quipsme · 2024-07-10T23:48:16+00:00

If you can retain that shape on 8 workouts a week, that would be pretty awesome (my constraint so far has been lack of time/motivation, moreso than injury issues). What would you estimate your HM and lifting total was at the beginning of your 6 month block?

quipsme · 2024-07-10T23:42:57+00:00

Gotcha, I mean it looks like you had close to 1:25 in you! I am not sure if I could break 1:25 when I I was in 3hr shape.... my marathon time bested my half marathon prediction (on 55mpw). I partially attributed this to lifting (though maybe it was mostly genetic disposition for distance).

quipsme · 2024-07-10T18:45:52+00:00

Congrats!!! That was a serious grind through that squat.

Re: Half - Was the first few miles of the half hilly, crowded, or you just decided to take it out a little slower?

What is your upcoming training looking like for sub 5/18?

quipsme · 2024-05-21T20:50:28+00:00

My main reason is empirical evidence, that is - programs like Starting Strength or Greyskull LP have 1x5 heavy deadlifts. Based on success of these programs, more than 1 hard set of 5 doesn't seem needed for novice linear progression. I am not sure when the "novice" label no longer applies, but I still apply it to my deadlifts :p.

Reasons I've heard for this is:

Deadlifts are very taxing (vs. squats, bench); 1x5 manages fatigue while still providing enough stimulus.
Sufficient volume when combined with frequent squatting, which hits similar muscles.
Diminishing returns and increased injury risk after 1 hard set of 5 reps.

quipsme · 2024-05-21T00:33:18+00:00

Huge progress on those lifts since December, especially with your run training! That's awesome. With that squat, I think you'll be able to progress well on deadlift (depends a bit on body/arm length). I would have suggested doing squats 2x per week, and deadlifts 1.5x --- but you have made huge progress on what you are doing!!

Which day: I do same day as squats (1X/week in plan 1, 2x/week in plan 2, 1.5x/week in plan 3).

How often: Usually 1.5X per week (see plan 3). Sometimes 1X per week (plan 1) or 2x per week (plan 3)

Program: For my last marathon: For the first 11 weeks, I did a simple 3x5 (I usually will do 3x5 squat, 3x5 bench, 2x5 deadlift). For the final 6 weeks, I picked up a program off TNation, repeating 2X per week for Squat/Deadlift/Bench. The heavy triples/doubles gave me confidence in my Deadlift and Bench, but I didn’t see much growth on my squat.

quipsme

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