I saw AJR in concert this last week, and their lyrics felt especially relevant given where I’m at in my life and training right now. They tend to bounce back and forth with their messaging between songs. They’re either obsessing over the past (Don’t Throw Out My Legos, Next Up Forever, My Play) or they’re pining for the future (Good Part, Turning Out Pt. iii).

Training over the summer reminds me of many summers spent preparing for a fall sports season (football in high school, cross country in college). You spend all summer stacking up bricks so you’ve got the foundation needed for success once fall comes. On paper, it doesn’t sound super fun. I used to log consistent 120+ mile weeks, largely away from my teammates. But, I found purpose in the grind. I miss those days.

Now, I’m entering my third week of a big mileage / lifting grind until next spring. With each workout, I dream of being at the fitness level I’ll be 9 months from now. At the same time, I’m preparing to become a father at the end of the year. That moment can’t come too soon.

I’m simultaneously missing the old days while wanting to fast forward to what’s to come.

In moments like this, I’ve gotta put extra effort into enjoying the present. I know I’ll look back on this time period fondly, just as I do those previous summers I spent grinding. As Andy states in The Office finale “I wish there was a way to know you're in the good old days before you've actually left them.” Of course the answer is to acknowledge that right this second you are living out your future “good old days.”

Taking a second to close my eyes and take 5 deep breaths while focusing on my senses (how the air feels against my skin, what smells I’ve been ignoring, what sounds I’ve pushed into the background), allows me to look at the moment I’m currently living through the lens of nostalgia. This pause and reflection places a “good old days” filter over my present. I’m going to make sure I do this a couple times a day this week.

Training Updates

I started to feel the cumulative volume adding up at the end of last week, but I’ve been very careful not to scale too quickly. After my Sunday rest day, I’m entering this week feeling fresh again.

• The first week of my new bench program went well. I’m dropping “junk volume” in my accessories (DB Incline Bench) and entering each bench session a little fresher, leading to more quality reps.

  • 4×4@215 lbs, with some build up and back off sets really focused on form. Completed both Monday and Thursday.

• I’m continuing to increase my box squat and squat-stance deadlift intensity. My lower back is highly sensitive, but so far it has been recovering well.

  • Box Squat: 3×9×225 lbs @ RPE7

  • Squat Stance Deadlift: Top Set 5×275 lbs @ RPE 8, Drop Sets 3×5×255 lbs

• I ran 32 miles over 5 days w/ a bike home from work session on Thursday: 4,6,8,Bike 11,4,10.

• Average “freshness” of 6.3 (dropped at the end of the week).

• My diet still needs work. Running has my cravings through the roof: ice cream, donuts, lots of fast food and take out.

My Goals For This Week

• Repeat my bench sessions from last week: 4×4@215 w/ some additional build up and back off sets, focusing heavily on form.

  • Logging volume for 4 weeks before I start adding in some higher weight / lower reps to prep for some new PRs.

• Box Squat 3×6-9×245lbs@RPE8.

• Squat-stance deadlift: work up to a top set of 3-5×295@RPE8, then do 3 back off sets of 3-5×275@RPE8.

• Run 6 days this week, totaling 36 miles.

• Teach myself how to say no to desserts again…

A Challenge For The Week

Right after reading this, can you take 1 minute to appreciate the present? Take some deep breaths and remember that today will one day be considered a “good old day.”

Real Training means never pushing the skip button.