Summer '25: Week 04, Days 01 & 02
Last modified 2 weeks ago.
[For the introduction and to see "Week 00" go here.]
Week 04, Day 1, 7/28/2025, Mo
Routine:
Total time: 60-min
Incline backwards treadmill walking–10-min
Incline treadmill intervals–30-min (30sec on @80% sprint, catch breath, repeat for 30-min)
Midsection–10-min:\
Crunches with lumbar pad
Oblique crunches
Cooldown–Incline backwards treadmill walking–10-min
Notes:
- I’m using my experience. These workouts are planned ahead, but there’s also adjusting and improvising done. The beauty of having experience!
- It was tough–real tough. I cramped at the end (again). The backwards walking is very helpful and feels great on my knees.
- Intervals I ran about 80–90% effort for 30-sec, would rest until I caught my breath 80%, and I repeated this for 30-min. My shirt was soaked, just soaked, with sweat. I had to wring it out twice after the intervals.
- I love it. I just want to keep getting better and better. I’m doing this for the right reasons.
- It is not out of a sense of deficiency or inadequacy. I love striving to be great and working hard. Looking forward to the next session.
Week 04, Day 2, 7/30/2025, Wd
Routine:
Total time: 70-min
Mobility work (Lower-back PT, lunges, etc)–10-min
Resistance Training--30-min
Squats, lunges, overhead presses, pushups, kettlebell rows, pullups
8-minute run repeats, 3X--35-min
Run eight min 80%, rest four min (walk), repeat three times.
Last mile uphill.
Walking cooldown--15-min
Notes:
- Lifting was fun, the rest was brutal, especially since it was 95 degrees out and humid.
- I am determined to give 100%.
- My legs were gone on the running, but I just kept pushing. The last mile was almost completely uphill, but I hung in there. I ran up to my old high school, which I know is almost exactly 1 mile away from my house.
- I need to lean out some--I should take about 10 pounds off, but I'm not in a bad place, either (about 15% body fat).