Phase 1: General fitness

Running and resistance training.
I am currently working on getting my 3 mile pace down from 10 to 8 min/mi.
This is a challenge for me because I hate running distance (most distance runners probably would consider 5km a sprint more than distance).

When I did a decent amount of distance work last year I got down to about 9:30 pace
for 3 miles, and about 9:45 for longer runs.

I'm doing OK for resistance training, and have been taking it easier in the winter.
Bench and squat 245
Deadlift 275
Press 115
Thrust 225
Power clean 155


It would be sufficient to do about 1.5 bodyweight of each with the exception of the last two lifts.
Getting the press to about 155, clean 185, and the thrust to 275 would be good enough.
This December I did get the pistol squat for my left (power) leg, 2 rep max. Still working on
the right leg.


I started a food journal in December, and my intake is about 1900-2700 calories, which is probably too low considering the resistance training. So I have decided to ease up on the worrying about how much I eat and concentrate on strength, power, and conditioning.

 Supplement of the month: ZMA-5, which is just zinc, magnesium, and vitamin B worked well for me. It is intended to increase testosterone levels and improve sleep. I can definitely attest to the improved sleep, but can only hope the testosterone increased??

Trying soy whey for the first time. I typically do regular whey protein, and recently tried the casein whey which has the slow release system. Did not notice any difference with the casein, but the soy is supposed to help with cholesterol.