Beyond The Workouts

Embracing “New Semesters”

It’s that time of the year when schools and fall sports are starting back up again. After a summer apart, teammates and friends reunite. There’s a fresh start that feels far more powerful than the one you get January 1st. Athletes get a chance to showcase the work they’ve put in all summer, and every team in the nation is thinking “we could really make a run this year.” (Except Stanford’s football team, who managed to get a losing record a week before most teams play their first game.)

There isn’t really an equivalent to a summer break outside of the school system. Most employees don’t get 10 weeks off to self-improve before reconvening with the rest of their company to see everybody’s new haircuts.

But still, there is something in the air this time of the year that evokes a certain “fresh start” feeling. Maybe it’s the pumpkin spice. Maybe it’s the break from the oppressive heat. Maybe it’s walking into Target and seeing the “Back to School” section.

Regardless of the cause, I try to take advantage of the feeling this time of the year brings. Scientific evidence confirms the existence of Fresh Start Effect — we’re more likely to pursue a goal if we can attach it to a temporal landmark. When my training goals take place over years, I’ll take any motivational support I can get.

New “Semester”, New Me.

Training Context

Transitioning from pouring foundation to stacking bricks

I spent the summer rehabbing my glutes while re-introducing both running and high-intensity squats and deadlifts. I’ve got to get back to the point where I can consistently run 40-60 miles a week while lifting more than 80% of my max squat and deadlift weights. I’ve got to rebuild my work capacity so that I can actually start to do the work needed to make progress towards my running and lifting goals.

This plot shows my progress through this rebuild. I slowly increased running mileage while simultaneously increased my squat and deadlift weight until I hit a failed set in each. My bench has been divorced from this progression; I’ve just been logging consistent volume at the same intensity for it.

My running volume will continue to climb, and I need to adopt a program to focus on rebuilding strength in my deadlift and squat, now that I feel that my glutes can handle it again.

Training Details

What Happened Last Week

40 Miles Ran

23,270 lbs lifted with upper body

26,985 lbs lifted with lower body

350 lbs e1RM Box Squat

290 lbs e1RM Deadlift

250 lbs e1RM Bench

My legs felt suprisingly fresh considering I did my long run on Sunday the week before. They were thoroughly trashed by my squat session on Tuesday, but doing a deadlift deload on Friday gave them new life for my Saturday long run.

• My running miles went: 6,6,8,4,4,12,0

• Bench Sessions Monday and Thursday:

  • 4×4×215 lbs, with some additional warm up and back off sets

• Box Squat Session Tuesday:

  • 3×275 lbs, 3×295 lbs, 5×295 lbs, 5×295 lbs, 4×295 lbs (failed 5th rep)

• Deadlift Deload Session Friday:

  • 5×5×225 lbs

Goals For This Week

I’ve got a messy schedule this week, so the goal is on getting at least 40 miles again, 2 solid bench sessions, and likely a consolidated squat and deadlift session:

• I’m going to up the intensity of my bench sessions this week — higher weight and lower reps.

  • 3×4×235 lbs on Monday and an attempt at 260 lbs on Thursday

• Deadlift - I’m starting over a wave progression at 5×5×275 lbs

• Squat - Deload at 5×5×225 lbs

Training Tips

The Importance of Ankle Mobility

I’ve learned that my left ankle suffers from limited mobility, and that this actually affects my running gait and squat form. To prevent injury, I’ve had to improve this ankle mobility. It took about 8 weeks of the following exercises:

• Calf raises with full range of motion (I’m on a platform and let my heel drop as low as I can get it before elevating it again). 3 sets of 15 on one foot at a time, bodyweight. Done 3 times a week.

• Before every run:

  • Ankle circles 3×10 in each direction, with each foot.

  • Walking around, alternating between being on my tip toes or on my heels.

• After every run:

  • Calf stretches for 15 seconds each calf (done elevating my heel and elevating my toes)

  • Some single-leg balance exercises that force me to use my ankles to stay upright.

If I go a while without doing these exercises, I’ll notice my left ankle starts to get sore on long runs, I’ll roll it easier, and my gait starts to change. So ankle mobility work is becoming a staple in my routine!

Go Do More

Using your fresh fall start

Can you use this week to put together a plan for the fall? Starting labor day, what can you add to your routine up until the holidays? It’s a great time of the year to dedicate time to learning something new!