Friday began the second phase of my training cycle targeting the Atlanta Track Club’s Grand Prix Cross Country 5k. Here’s how phase one went, some adjustments I plan for my strength training, and what I plan for phase two.

https://orangegnome.com/posts/3527/training-for-a-xc-5k-phase-2

#Running #AtlantaTrackClub #JackDaniels #TrailRunning #AtlantaTrackClubGrandPrixSeries #StrengthTraining #StartingStrength #GrandPrixCrossCountry5K #MasonMillPark #AndyBaker

Fifth strength training session this evening, feeling stronger and making incremental gains. All hail the #startingStrength novice linear progression!

I should be back to where I was five years ago in two to three months. Never managed more than three months straight up to now, so it will be interesting to get deep into intermediate programming (unless life throws one of its spanners in the works).

Starting Strength Slow Novice Linear Progression: one lift per day, two days rest. [Not an official program.] 🏋

End of 2024 status:

- Squat: 3 × 5 × 335 lbs
- Press: : 3 × 5 × 127.5 lbs
- Bench Press: 3 × 5 × 190 lbs
- Deadlift: 1 × 5 × 365 lbs

#StartingStrength #NoviceLinearProgression #SSNLP #Strength #StrengthTraining #WeightLifting #Barbell #KingCrimson

This week starts Phase II of my training cycle targeting the Jerome Scales Southside 5 Miler in February. The focus will be on anaerobic R-pace work.

https://orangegnome.com/posts/3217/running-update-november-2024

#Running #JackDaniels #StrengthTraining #StartingStrength #JeromeScalesSouthside5Miler #TurkeyStrut

I’ve spent some time thinking through how I want to approach strength training in concert with my next running training cycle. This is what I’ve settled on.

https://orangegnome.com/posts/3163/strength-training-on-a-running-training-cycle

#Running #StrengthTraining #StartingStrength

I’ve been following the Stronglifts 5x5 program for the past three months. It’s gone well, but slow because running remains my first priority. I plan to modify towards a Starting Strength-style three sets of five for the next three months.

https://orangegnome.com/posts/2920/three-months-of-stronglifts-5x5-and-running

#Running #StrengthTraining #Stronglifts #StartingStrength

Finished _Starting Strength_ by Mark Rippetoe. The exercise descriptions are excellent. I was expecting more on programming, but apparently that’s in a different book.

https://aasgaardco.com/store/books-posters-dvd/books/starting-strength-basic-barbell-training/

#Books #Reading #MarkRippetoe #StartingStrength