Metabolic Triad Training, 2022: Cycle II

Bare Lee

Barefooters
Jul 25, 2011
6,103
6,617
113
Saint Paul
Assessment of last cycle. Between the health scare in the first half, and the bruised rib in the second, it was a pretty dismal cycle. But I started to get into a late morning rhythm when I did lift/walk. And I got a glimpse of the Lower/Upper Split working out OK.

Goals for this cycle. Really try to establish a late morning start-time most days. I'll try to keep to the Lower-/Upper-body Split for the entire cycle, to really give it a chance. Optimally, I would start with the lifting, then go on a 2-to-3-mile "Hills" walk, then push the sled on upper-body days, and get on the rower on lower-body days for some HIIT, for about ten minutes total each conditioning session.

But as it gets nice out later in the cycle, it might make more sense to get the walk in first thing in the morning, then do the lifting and conditioning just before lunch.

---------------Week 1: Cycle II---------------

Sunday, 22.02.27

Monday, 22.02.28


Tuesday, 22.03.01
LATE MORNING/NOON
Resistance
PD: 3 @ 100/120/140
OP: 3 @ 45/65/75/85

Persistence
3 mi "Eight Hills" walk with dog. 292ft.

Wednesday, 22.03.02
LATE MORNING/NOON
Resistance
SQ: 3 @ 45/95/135/185
SLDL: 3 @ 135/185

Persistence

3 mi "Eight Hills" walk with dog. 292ft.

Thursday, 22.03.03

LATE MORNING/NOON
Resistance
PD: 3 @ 100/120/140
OP: 3 @ 45/65/75/85

AFTERNOON
Persistence
2.6 mi walk with dog around a suburban lake with little path, too much traffic noise. Oh well, worth a try. 120ft.
Lots of Ice!

I think I've officially given up on the time-restricted dieting. For the late morning workout timeslot, it seems to work better if I have breakfast earlier and then a mid-morning snack of fruit or Goat Kefir. So I'm prioritizing consistency over weight loss per se this cycle, as I think consistent exercise will have the greatest long-term impact on weight loss.

Friday, 22.03.04

AFTERNOON
Resistance
SQ: 3 @ 45/95/135/185
SLDL: 3 @ 135/185

Persistence
2.15 mi "Five Hills" walk with dog. 194ft.

Saturday, 22.03.05
AFTERNOON
Resistance
Shoveling heavy snow

Persistence
2.15 mi "Five Hills" walk with dog. 194ft.

It rained Friday and then snowed overnight. During the walk I employed a lot of stability muscles.

---------------Week 2: Cycle II---------------

Sunday, 22.03.06

Monday, 22.03.07

Tuesday, 22.03.08

AFTERNOON
Resistance
OP: 3 @ 45/65/75/85
PD: 3 @ 100/120/140

Persistence

2.15 mi "Five Hills" walk with dog. 194ft.

Wednesday, 22.03.09

AFTERNOON
Resistance
SQ: 3 @ 45/95/135/185
SLDL: 3 @ 135/185

Persistence

2.15 mi "Five Hills" walk with dog. 194ft.

Thursday, 22.03.10
MORNING
Resistance
OP: 3 @ 45/65/75/85/95
PD: 3 @ 100/120/140/160

OK, getting to five ramps again. I'll try to do the same for the Lower-body lifts soon. Next, I will work in the Bench Press and Pendlay Rows on the Upper days. Then I'll try to add sets to the target loads of all six lifts of the Upper/Lower split. After that, hopefully, I'll start building up to the five ramps of Training Block One again:

5 Ramps to Target.21.09.jpg

It would be nice to get there by the end of this cycle, but the focus remains consistency over goals.

AFTERNOON
Persistence
2.15 mi "Five Hills" walk with dog. 194ft.

Friday, 22.03.11
AFTERNOON
Resistance
SQ: 3 @ 45/95/135/185
SLDL: 3 @ 135/185

Below zero windchills, I wimped out and skipped my walk. I'm ready for spring temps, which should begin next week.

Saturday, 22.03.12
Son's futsal in the morning then birthday party in the afternoon.

---------------Week 3: Cycle II---------------

Sunday, 22.03.13
NOON
Resistance
OP: 3 @ 45/65/75/85/95
PD: 3 @ 100/120/140/160

AFTERNOON
Persistence
2.45 mi "Five Hills" walk with dog, plus a walk around the block checking out snowmelt going into the storm sewers with my son. 206ft. Spring is in the air!

Monday, 22.03.14
LATE MORNING
Resistance
SQ: 3 @ 45/95/135/185
SLDL: 3 @ 135/185/225

Intermittence
Concept II Rower: 2 x [30 sec @ L-Int; 30 sec @ M-Int] = 2 minutes

LATE AFTERNOON
Persistence
3 mi "Eight Hills" walk with dog. 292ft.

Wow, all three metabolic modalities in one day . . .

I read today that statins can cause muscle weakness. Perhaps that is why I seem to be in endless priming mode with the lifting? I began taking a statin in mid-January because my cholesterol levels were a bit above the normal range when I checked in with my new doc. I think it'll be better to get the levels down through consistent exercise, which seems to be taking hold, so I'll stop taking it tomorrow. Maybe half my blood pressure med too. I've never liked the idea of pill-popping, only started a few years ago, but the more I read about Big Pharma, the more it seems best to avoid the pills if possible. Ten years ago I got my blood pressure down through consistent exercise, so I think I'll try that again until proven wrong. It's just that I had been viewing the meds as a stopgap until I got in better shape. Now I wonder if they are in some ways preventing me from exercising more, or even affecting my motivation. Hard to say with so many variables, but best to try what I know has already worked in the past first.

Tuesday, 22.03.15
NOON
Persistence
3 mi "Eight Hills" walk with dog. 292ft.

Wednesday, 22.03.16
LATE MORNING/NOON
Resistance
PD: 3 @ 100/120/140/160
OP: 3 @ 45/65/75/85

AFTERNOON
Persistence
2.15 mi "Five Hills" walk with dog. 194ft.

LATE AFTERNOON
.5 mi to rec center. 34ft

Thursday, 22.03.17

Friday, 22.03.18
LATE MORNING
Resistance
SQ: 3 @ 45/95/135/185
SLDL: 3 @ 135/185/225

Intermittence
Concept II Rower: 3 x [30 sec @ L-Int; 30 sec @ M-Int] = 3 minutes

LATE AFTERNOON
Persistence
2.15 mi "Five Hills" walk with dog. 194ft.

Saturday, 22.03.19


---------------Week 4: Cycle II---------------

Sunday, 22.03.20
AFTERNOON
Persistence
3 mi "Eight Hills" walk with dog. 292ft.

Monday, 22.03.21
LATE AFTERNOON
Persistence
2 mi walk with dog and daughter, mostly flat. 105ft.

Tuesday, 22.03.22
Rainy blew off walk. Also have a mild sore throat, hopefully it's just seasonal allegeries.

Wednesday, 22.03.23
NOON
Resistance
BP: 3 @ 45/95/115/135
PD: 3 @ 100/120/140/160
OP: 3 @ 45/65

Got interrupted, but managed to start up the Bench Press again. Next time will get in the Rows too.

Thursday, 22.03.24
LATE AFTERNOON
Persistence
2.05 mi "Five Hills" walk with dog. 194ft. 44F first day barefoot since last fall. Most surfaces are dry now.

Felt pretty draggy all day. Went and got a Covid test.

Friday, 22.03.25

Saturday, 22.03.26


---------------Week 5: Cycle II---------------

Sunday, 22.03.27

Monday, 22.03.28
AFTERNOON
Resistance
SQ: 3 @ 45/95/135
RDL: 3 @ 135/185

I think what I've been doing are Roman Deadlifts, not of Straight-legged ones: https://www.t-nation.com/training/difference-between-romanian-deadlifts-stiff-leg/

Persistence
2.05 mi "Five Hills" walk with dog. 194ft. 37F

I jogged up the first hill. Will do that again I think, then if all goes well, start adding hills.

Tuesday, 22.03.29
LATE MORNING
Resistance
BP: 3 @ 45/95/135
PD: 3 @ 100/120/140/160
OP: 3 @ 45/65/75
RW: 3 @ 95/135

Finally got in all four Upper Body lifts. I noticed these loads are close to the ones of the first Ramp set of my first training block, so I guess I'll follow that block and try to go up in Ramps until I hit the Target set, then add reps.

AFTERNOON
Persistence
2.15 mi "Five Hills" walk with dog. 194ft. 46F, 37WC

Wednesday, 22.03.30

Thursday, 22.03.31

Friday, 22.04.01

Saturday, 22.04.02


---------------Week 6: Cycle II---------------

Sunday, 22.04.03

Monday, 22.04.04

Tuesday, 22.04.05

Wednesday, 22.04.06

Thursday, 22.04.07

Friday, 22.04.08

Saturday, 22.04.09


---------------Week 7: Cycle II---------------

Sunday, 22.04.10

Monday, 22.04.11

Tuesday, 22.04.12

Wednesday, 22.04.13

Thursday, 22.04.14

Friday, 22.04.15

Saturday, 22.04.16


---------------Week 8: Cycle II---------------

Sunday, 22.04.17

Monday, 22.04.18

Tuesday, 22.04.19

Wednesday, 22.04.20

Thursday, 22.04.21

Friday, 22.04.22

Saturday, 22.04.23
 
Last edited:
Assessment of last cycle. Had some ups and downs last cycle. Overall it was pretty positive. If not for the shoulder issue I would have been able to keep all the lifts progressing. Adding in DL's was satisfying and the squatting seems to be really bullet proofing my back. Running was limited due to the weather outdoors, I have been working on embracing the treadmill as an alternative for now.

Goals for this cycle. Time to begin running more, the plan will be to get to 8 hours/40miles of running in per week by the end of the cycle. I will keep weights at about 80% of my 3 rep max to prevent any possible injuries. As I learned last cycle even a shoulder issue from benching can affect the running schedule.

---------------Week 1: Cycle II---------------

Sunday, 22.02.27
Bike - 1:40

Monday, 22.02.28
WU FSquats, PU, Press
F Squat - 5@135, 3@155,175,195,215 2@225
LM Twist - 3x10@25
Bent Rows - 10@115, 8@135, 8@135
Bench - 8@135, 5@185, 5@205
Calf Raises - 10@315, 8@375, 375

Run - 0:30


Tuesday, 22.03.01

Wednesday, 22.03.02
Gob squats - 3x10@70
PU 3x10
Sleds - 2x60m@360

Run - 0:26
Bike - 0:51

Thursday, 22.03.03

Friday, 22.03.04
WU Squats/PU
LM Twists - 3x10@25
Squats - 5@135, 3@185, 225,245,225,225
Pull downs - 10@130, 8@145, 6@160
Cleans - 3@115, 3@135, 3@155, 1@175, 175
Press - 5@115, 115, 4@135, 5@135

Bike - 1:20

Saturday, 22.03.05
Trail run - 1:59


---------------Week 2: Cycle II---------------
Sunday, 22.03.06

Snowboarding

Monday, 22.03.07
WU Fsquats/PU
GHD 3x10
Front Squats - 5@135, 3@155,175,185,205, 1@225,225
Bent Rows - 3x10@115

Interval run - [email protected] - 0:33

Tuesday, 22.03.08
Run - 0:34

Wednesday, 22.03.09
EU P Squats/Press
LM Twists - 3x10@25
P Squats - 3x5@185
Press - 5@135, 4@135, 3@135
DL - 3@225, 275, 295, 1@315, 335, 355
GHD - 3x8@25

Interval run - [email protected] - 0:26

Thursday, 22.03.10
Run - 0:30

Friday, 22.03.11
WU Squats/PU
Planks 3@40sec
Squats - 5@135, 3@185, 205, 225, 245, 1@265
Pull downs - 10@130, 8@145, 6@160
Bench - 10@135, 5@185, 205, 4@215, 7@185
Calf raises - 10@270, 315, 375
Farmers - 3x60m@70pa
Sleds - 3x60m@270

Run - 1:00

Running more seems to be supporting the Achilles injury rehab surprisingly enough. Running uphill is out though so I am back to run/walking for the most part. I am planning on picking up a pair of walking poles to begin training for the big elevation gain races I have planned this summer. I have been listening to this book, it has a ton of good information for building out training plans https://www.amazon.com/dp/B01GQRFZS2/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Saturday, 22.03.12
Trail run - 2:28

So 5:30 total this week time running, not too bad and overall it feels pretty good. The biking after a long run seems to help out with the achilles soreness so I might keep trying this out back to back. I am thinking about counting biking hours as 50% replacement for running.

---------------Week 3: Cycle II---------------
Sunday, 22.03.13

Biking (Road and some trails) - 2:03

About 20 miles and 1,500 elevation gain, I think I might scrap the CO trail plan this year and do a couple shorter bikepacks before I tackle this one. I think I need to work on developing hill riding strength. At one point I was averaging about 5mph going up a road, about 800ft gain over <4 miles. I will keep working that one.

Monday, 22.03.14
WU Fsquats/press/bent rows with empty barbell
Planks - 3@40sec
F Squats - 5@135, 3@155,175,195,205, 2@215, 1@225
Press - 5@115, 4@135, 135, 3@135
Bent Rows - 3x8@135

Interval Run - 6x3:[email protected] - 0:36 min

Tuesday, 22.03.15

Wednesday, 22.03.16
WU Pause Fsquats/pu
LM Twists - 3x10@25
Pause F squats - 3x5@135
Pull Downs - 10@130, 10@145, 8@160
Squats - 10@135
DL - 5@135, 3@225,275, 1@295,315,335
Farmers - 2x60m@70pa, 1x120m@70pa
Planks - 3@50sec
Hip thrusts - 3x10@70

Trail run - 1:00

Here is the updated training plan. I did not work in lifting to this yet. At some point I will probably cut the lifting sessions back to 2 per week and then run on Wednesday now to add in the run hours.

Tplan.JPG

Thursday, 22.03.17
Interval run - [email protected] - 0:55

Friday, 22.03.18
WU Squats/PU
GHD - 3x10
Squats - 5@135, 3@185, 205, 225, 245 1@255
Low pulls - 10@145, 160, 175
Bench - 10@135, 5@185, 205, 205, 205
Calf Raises - 3x10@315

Saturday, 22.03.19


---------------Week 4: Cycle II---------------

Sunday, 22.03.20

Monday, 22.03.21
WU FSquats/PU/Press
LM Twist - 3x10@25
F Squats - 5@135, 3@155,175,195,215,215
GHD SU - 10, 2x8@25
Bent Rows - 3x8@135
Press - 5@115,125, 3@135 2@145, 1@145

Tuesday, 22.03.22
Trail Run - 1:45

Snowboarding

Wednesday, 22.03.23
WU 3x10 of Goblet squats @40, PU
Planks - 3x40sec
Farmers - 2x60m@40pa
Pause squats - 3@135
Low Pulls - 15@130, 12@130, 12@130
DL - 5@135, 3@225,275, 1@295,315,335

Thursday, 22.03.24
Trail run - 2:40

Friday, 22.03.25

Saturday, 22.03.26
WU Squats/PU
LM Twist - 3x10@25
Calf Raises - 10@270
Squats - 5@135, 185, 205 3@225,225,225
Pull ups - 7,6,6,5
Bench - 10@135, 5@185, 205, 2@225, 3@225, 10@135
Farmers - 2x120m@70pa
Planks - 2@40sec

Walk - 0:40

---------------Week 5: Cycle II---------------

Sunday, 22.03.27
Trail run - 2:14

Monday, 22.03.28
WU F Squats/Press/Pulls/Pu
GHD - 3x10
F Squats - 5@135, 155 3@175, 195,205
Pull ups - 6,5,6
Press - 8@95, 5@115, 6@115
Bent Rows - 3x8@135

Trail run - 2:21

Tuesday, 22.03.29
Started having issues with my back again today. I was pretty dehydrated from the run yesterday. It was 75 and sunny and I only had about 500ml of water. I am beginning to wonder if dehydration causes the initial back pain and then it takes a few days to subside?

Wednesday, 22.03.30

Thursday, 22.03.31
WU Squats/PU
Pause Squats - 3x5@135
Pull downs - 2@115, 2x10@130
Bench - 15@135, 10@135

Run - 40 min

Friday, 22.04.01
WU - Suqats/PU
Calf raises - 10@270
Planks - 3@40sec
Squats - 5@135, 3@185,205,225,225 2@245
Pull ups - 6,6,6,6,5
Press - 10@95, 9@96, 8@95

The back pain is subsiding. I am planning a long run tomorrow.

Saturday, 22.04.02
Trail run - 2:11

---------------Week 6: Cycle II---------------

Sunday, 22.04.03
Bike - 0:50

Monday, 22.04.04
WU FSquats/PU
Planks - 3@40sec
FSquats - 5@135,155, 3@175,185,195,205
LM Twists - 3x10@25
Bent Rows - 7@135, 10@135, 8@135
Press - 5@115,115,125
SLDL - 10@135,135, 8@135

Tuesday, 22.04.05

Wednesday, 22.04.06
Two runs today
Interval run [email protected] and decreasing - 0:35
Easy run - 40 min

Thursday, 22.04.07

Friday, 22.04.08
Trail run - 2:29

Saturday, 22.04.09
WU Squats/PU
Planks
3@40sec
Squats - 5@135, 185 3@205,225,235, 1@245
Pull ups - 6, 4x5
DL - 3x5@225
Bench - 10@135, 4@205, 2x5@205

---------------Week 7: Cycle II---------------

Sunday, 22.04.10
Trail run - 2:21

Monday, 22.04.11
WU FSquats/PU
FSquats - 5@135,155, 3@175,195,205 1@215
LM Twists - 3x10@25
Bent Rows - 3x8@135
Press - 8@95, 5@115,125 3@135, 2@135
Calf drops - 3x10
Plank - 3@40sec
WG SLDL - 10@135,135, 8@135
Farmers - 120m@70pa

Tuesday, 22.04.12

Wednesday, 22.04.13
WU Squats/PU
Plank 3@40sec
Psquats - 3x5@135
Pull ups - 6,5,5

Interval run - 4x3 min @ 8mph - 0:30

Thursday, 22.04.14

Friday, 22.04.15
Trail run - 2:28

Saturday, 22.04.16

---------------Week 8: Cycle II---------------

Sunday, 22.04.17
Walk- 0:55
Running around playing lacrosse with the boys

Monday, 22.04.18
WU FSquats/PU
Plank - 3@40sec
FSquats - 5@135,155, 3@175,195,195, 1@195
LM Twists - 3x10@25
Low pulls - 15@115, 13@115, 10@115
Bench - 10@135, 2x5@185, 8@185
Calf drops - 3x10

Very low energy this morning, had a late night Saturday still working off the effects.

Trail run - 1:15

Tuesday, 22.04.19

Wednesday, 22.04.20
WU FSquats/PU
Pause Squats - 3x5@135
SLDL - 3x10@135
DL - 5@225, 3@245, 1@265,265,285,295,305,315,325
Pull downs - 3x10@130
LM Twists - 3x10@25

Thursday, 22.04.21

Friday, 22.04.22
WU Squats/PU
Planks - 3@40sec
Squats - 5@135, 185 3@205,215,225,235 2@235
Bent rows - 5x8@115
Press - 9@95, 5@115,125, 3@135
GHD - 10, 2x8@25

Saturday, 22.04.23
 
Last edited:
It's interesting you are moving away from IF, I am also doing the same. I have noticed I eat much more throughout the day if I wait to eat breakfast till around 9 or 10. Usually I am up at 4:15. What I have been doing lately is eating a peanut butter sandwich that has flax seed, chia and hemp all mixed into it. That with coffee keeps me stuffed until late morning, but also seems to help in the gym. Then I just feel like eating a big lunch and lighter dinner and I am pretty satiated.

As for the weight, yeah I am not having any luck at all losing weight. I think cutting calories on the back end of the day will probably be the only feasible way for me, and of course increasing the cardio. I think it will take getting all my ducks in a row, the days of out training my diet are long gone.
 
It's interesting you are moving away from IF, I am also doing the same. I have noticed I eat much more throughout the day if I wait to eat breakfast till around 9 or 10. Usually I am up at 4:15. What I have been doing lately is eating a peanut butter sandwich that has flax seed, chia and hemp all mixed into it. That with coffee keeps me stuffed until late morning, but also seems to help in the gym. Then I just feel like eating a big lunch and lighter dinner and I am pretty satiated.

As for the weight, yeah I am not having any luck at all losing weight. I think cutting calories on the back end of the day will probably be the only feasible way for me, and of course increasing the cardio. I think it will take getting all my ducks in a row, the days of out training my diet are long gone.
Yah, I've always lifted best with two meals under my belt, so to speak. Before it was breakfast and lunch, but breakfast and a mid-morning, healthy snack seems to have the same effect of priming the metabolism properly. Anyway, the last time I exercised consistently at moderate intensities for 60-90 minutes a day, the weight came off by itself. So I'll stick with what worked in the past. Plus, I can be mildly hypoglycemic when I'm out of shape, and the IF seems to provoke that sometimes.

Your load numbers continue to inspire. I'm still just priming, but I'll know by feel when it's time to start pushing it again.

I'm still amazed at your ability to do ultra-running!
 
Wow, all three metabolic modalities in one day . . .

I read today that statins can cause muscle weakness. Perhaps that is why I seem to be in endless priming mode with the lifting? I began taking a statin in mid-January because my cholesterol levels were a bit above the normal range when I checked in with my new doc. I think it'll be better to get the levels down through consistent exercise, which seems to be taking hold, so I'll stop taking it tomorrow. Maybe half my blood pressure med too. I've never liked the idea of pill-popping, only started a few years ago, but the more I read about Big Pharma, the more it seems best to avoid the pills if possible. Ten years ago I got my blood pressure down through consistent exercise, so I think I'll try that again until proven wrong. It's just that I had been viewing the meds as a stopgap until I got in better shape. Now I wonder if they are in some ways preventing me from exercising more, or even affecting my motivation. Hard to say with so many variables, but best to try what I know has already worked in the past first.

Good work getting things moving this cycle.

I have always thought about medication as a stop gap too, more of an acute treatment initially to eventually ween away from. Thinking about it contributing to a negative feedback loop is actually very scary.

Lately my big thing is to get more sleep. It's very apparent how sleep is affecting my heart rate and I am working my way back down into the mid 40s. But one bad night of sleep will bump it back up to 50. I guess overall it's all related as eating better and exercising more really helps better quality sleep. I would imagine we could probably fix most issues with those 3 things.
 
Good work getting things moving this cycle.

I have always thought about medication as a stop gap too, more of an acute treatment initially to eventually ween away from. Thinking about it contributing to a negative feedback loop is actually very scary.

Lately my big thing is to get more sleep. It's very apparent how sleep is affecting my heart rate and I am working my way back down into the mid 40s. But one bad night of sleep will bump it back up to 50. I guess overall it's all related as eating better and exercising more really helps better quality sleep. I would imagine we could probably fix most issues with those 3 things.
Yah, no doubt, those are the three biggies I think. My eating habits have always been pretty healthy, but I have a hard time sleeping without exercise, and exercise does regulate my appetite a bit more too perhaps. And of course, I'm more motivated to work out (actually more motivated for most things) when I've slept well. So yah, it's a virtuous circle.

Anyway, I think I'm starting to feel better, but I'm not going to push the loads until next week or the following week. But the bar does seem to feeling lighter these days, especially in my shoulder area. My mood is also improved, and I'm sleeping well on the days I get in both the lifting and the walk. Now I'm trying to work the conditioning in bit by bit. The streets have mostly cleared of snow and ice this week, so no excuses, got start using the tank!

Not sure I understand everything in your chart, but it sure looks good!
 
Yah, no doubt, those are the three biggies I think. My eating habits have always been pretty healthy, but I have a hard time sleeping without exercise, and exercise does regulate my appetite a bit more too perhaps. And of course, I'm more motivated to work out (actually more motivated for most things) when I've slept well. So yah, it's a virtuous circle.

Anyway, I think I'm starting to feel better, but I'm not going to push the loads until next week or the following week. But the bar does seem to feeling lighter these days, especially in my shoulder area. My mood is also improved, and I'm sleeping well on the days I get in both the lifting and the walk. Now I'm trying to work the conditioning in bit by bit. The streets have mostly cleared of snow and ice this week, so no excuses, got start using the tank!

Not sure I understand everything in your chart, but it sure looks good!
I saw you jogged uphill, that's great. I was looking at some studies about running uphill and found this one.

https://pubmed.ncbi.nlm.nih.gov/156...mal impact,affected normal active force peaks.

Basically running uphill has no peak force, wonder if your knees would be fine running uphill?

Yeah there is a lot built in that short plan I will break it out at some point. I am just trying to run for 6 hours a week and try to sprinkle in some interval training which I have been bad at.
 
I saw you jogged uphill, that's great. I was looking at some studies about running uphill and found this one.

https://pubmed.ncbi.nlm.nih.gov/15652542/#:~:text=During uphill running, normal impact,affected normal active force peaks.

Basically running uphill has no peak force, wonder if your knees would be fine running uphill?

Yeah there is a lot built in that short plan I will break it out at some point. I am just trying to run for 6 hours a week and try to sprinkle in some interval training which I have been bad at.

Hey, sorry for going MIA. We went down to Nashville over Spring Break to visit a cousin, and then this last week I've been kind of swamped. Nonetheless, I've been sleeping well even without exercise, so that's a good sign.

Thanks for the link. Yeah, that was my idea too, that uphill running decreases impact while boosting cardio. My two-mile walk has five hills, and my three-mile walk has eight, so running up all or some of them would a good addition I think. Could be a good cover too for my lack of motivation for the conditioning component, but, like you, it's still my good intention to get that in.

Anyway, this week I'll just try to get primed for the next cycle.
 
Hey, sorry for going MIA. We went down to Nashville over Spring Break to visit a cousin, and then this last week I've been kind of swamped. Nonetheless, I've been sleeping well even without exercise, so that's a good sign.

Thanks for the link. Yeah, that was my idea too, that uphill running decreases impact while boosting cardio. My two-mile walk has five hills, and my three-mile walk has eight, so running up all or some of them would a good addition I think. Could be a good cover too for my lack of motivation for the conditioning component, but, like you, it's still my good intention to get that in.

Anyway, this week I'll just try to get primed for the next cycle.

Glad everything is ok, I figured spring break was going on. I also got a little swamped the last couple.

It's crazy that we are already almost done with this one. This cycle has been tough, running is getting easier but the lifting is getting much harder. I probably should get on the scale to see if I lost any weight.