Building Up Fitness Routines

My first fitness routine was running 5 days a week and resting 2.

Followed immediately by having braces on both knees and taking two weeks off.

Lesson 1: Sticking To The Plan isn’t Noble If It’s A Bad Plan

My second fitness routine was running Monday, Wednesday, Friday, and resting in between. So some lessons were learned right there.

Then my fitness routine looks like this when I branched out into strength training to help with running:

Are you even working out if you don’t have notebooks full of indecipherable hieroglyphics, bro?




That’s 17 planned work outs (of which I skipped 2 so far) in a week plus swimming laps whenever possible before work. It becomes like shifting puzzle pieces around; need a lot a space between back work outs, oh can’t put leg stuff before sprints, rest on the weekends or use the extra time to do longer work outs, what do I do before breakfast vs after work… it’s an eternal process.

So Lesson 2: Write It Down And Move It Around

Except for the breakfast thing – the answer is before breakfast.

I guess the key of both pieces of advice is have a plan but don’t stick to it. Sounds a bit weird but having a plan sets an expectations, it signals what your goal is so you know if you’re hitting it or not. Improvising with no plan you won’t know if you’re coming up short.

Variety is key. Not just for all the legit training reasons like differing stimuli but because the boredom factor is a real factor. Thinking that athletes are immune to boredom, or that fighting-through-boredom is a gift they have that you don’t, is plain stupid; stop thinking that immediately.

You’d never say I love movies so I watch the same movie everyday at the same time ’cause I’m hardcore. Enjoying movies means enjoy lots of different movies and shows and even reading about movies or other auxiliary things. That’s what it means to be into something.

Even with running there’s tons of variety to build into a routine. Long run, sprints, outdoor or treadmill, time trial or form focused, you can have a totally different running experience focusing on your footfalls or your breathing.

You can do all the same work but it’s never the same work out twice.

Working out is a big, big, big world and you’ll never be able to do all of it but don’t think that you can break off a teeny tiny piece like 15 sit ups every day and then dust your hands. Take a big fucking bite. In fact I think when starting out looking for a daily routine is poison, we don’t like doing things we’re not good at, it’s a perfect recipe for hating it and giving up. Instead pledge to try 3 new exercises everyday for a week, never repeat yourself, you’ll be forced to learn a lot and do a lot, find what you like and what you need to work on (answer always: external rotation), and I promise you you won’t get bored.

And take a second to be notice how it feels not just during but also after, notice that it gives a structure to the day that makes you do things like eat breakfast and shower in a timely fashion and not lose your whole morning to scrolling.

If the search for the perfect fitness routine keeps you working, learning, organizing, experimenting, etc, then it is the perfect fitness routine. The Search is the Destination. Mind Blown.

Get your search on and Leave No Doubt.

The Final Run Before The All Conditioning, No Running Month Of Training

I did my usual 90 minute run on January 31st.

I did a little warm then started the clock.

I did 11.5kph for the first 20 minutes, that’s slower than my normal start because I was still worried about my legs. And they were a little shakey but okay.

At 20 minutes I switched up to 12.5kph which is a comfortable place for me.

Then I went up to 13.5 from 40 minutes to 60 minutes which was a bit of push. It’s just over my threshold and I can feel it right away that I can’t sustain this pace forever. No pain though and my form had tightened up and I felt physically good.

I went up to 14kph for til 70 minutes then down to 13kph til 80 minutes and then just cranked it up as hard as I could bare trying to get as much distance as possible by 90 minutes.

Which turned out to 16kph in the last minutes and my limbs were going cold. But I blasted through the finish at 19.33K in 90 minutes. Which is not my best (which is 19.5K) and it’s because of the slower start.

So now it’s four week of the same morning workout every week day: Minute of toe raises on the stairs (30 seconds straight leg, 30 bent knees) then three barbell back squats with about 60 pounds. With no rack this means deadlifting it, cleaning it, overhead pressing it, back racking it, then squatting it 3 times and reversing that process so it’s a good full body thing. I do that superset 3 times then I cap it off with 75 kettlebell swings with the 45lb KB.

I throw some other things like lat raises in there too but that is the core daily morning work. At the gym I’ll be doing a speedwalk, deadlifts and box jumps superset, and bike intervals 3 times a week. Plus some long rows and some swims.

Plus some bench pressing and my usual flurry of pull ups which is outside of the run training.

So that’s the set up and I’ll check in mid month and do a month end 90 minute run and report how I feel.