Sunday - just deadlifts early in the morning. The bars in the garage are pretty frosty to the touch in this cold weather.
Monday - slept an amazing eight hours, 2mi run-commutes, box jumps at office, and st in garage -- bench press and curls. Got it up to 195 for the first time in a while. Shoulder felt fine. Will try for 215 0r maybe my max 225 next week. I think it's been two months since I last max benched.
Tuesday - wimped out of morning run (-11F, and even colder with windchill), even though I felt strong, and just run-commuted, then tried running bare in the afternoon on my way home. Made it 1.7 miles at 13F, don't know about windchill, before tapping out on mostly compacted sidewalk snow, just as I got to my fairgrounds street, which was mostly dry. So put on the Sockwa G4s and called it a day, and ran home another 1.7 miles. I wanted to do some back-n-forths on the fairgrounds street, but I didn't want to risk running more and getting frost nip, since I wasn't sure if the Sockwas would provide enough insulation for my feet to warm back up again. It seems like once I pass the numb-plunge threshold, that's it. In any case, my feet were still numbed up when I got home, but no frost nip tingling. Then I did my rows, landmines, etc.
Today, run commutes, med ball and mobility, and then squats when I get home. Got a little snow this morning.
I think this week I'll finally be able to implement my new routine in full:
1] 20-40 minutes of strength training every day (ideally in the afternoon);
2] two mezzo runs and one macro run per week (ideally in the morning);
3] one-to-three miles of run-commuting most days, and;
4] 5-15 minutes of plyometrics and mobility stuff 3-5 times a week (ideally mid-morning)
(See uploaded file--the
bold-faced st exercises are the essential ones, the others I do if I have time.)
My body feels mildly sore all the time. I love that feeling. I think the trick to lifting every day is to just do high rep, more explosive sets on days when I start to feel tired or overly sore. Or I can simply skip a workout and double up the next day. It's kind of a haphazard version of Westside's "conjugate" training, which alternates lower body and upper body, max effort and dynamic effort days, totaling four weekly workouts: LB/ME, UB/ME, LB/DE, UB/DE. In my "system" I divide the body into three areas--front (pushes/presses), back (pulls/rows), & bottom (lifts/squats), which are color-coded in the attachment--and alternate maximal and dynamic effort by feel, pyramiding up to 3-5 reps of max effort the majority of the time, and leaving dynamic effort for finishing exercises and days when I'm feeling over-trained on max effort.
Tomorrow it's supposed to be 31F, then back to teens, then 30s next week! Hopefully the compacted snow on the sidewalks will melt off within a few days and I'll be able to run bare most of the time from here on out.
This winter has made me think of those conditions as not chilly at all.
Even my wife, born and raised in the tropics, said that same thing when it was in the teens this morning! And I way over-dressed on my run-commute. Gotta get rid of the third, outer layer.