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How do you all deal with protein farts?
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It may be time to think about goals differently. You’re still young but have just past prime years. Focus on strength but not heavy weight. More like a modified cross fit, with body balance. Half marathon is probably fine but if you’re thinking long term fitness is that really good for you? Maybe something like sprints and some shorter distances, plus stadium stair runs or some equivalent.
My aerobic and endurance, plus lower body and core, has been fencing twice a week which is pretty intense for about 1.5 hours but low wear and tear. 3 days per week moderate weight varied weights and mix things up.
I’m M63 and in great shape for my next 30 years. Body is good but losing flexibility in joints, padding between vertebra - stuff that happens as you get older so pay attention and adjust. Important thing is I can do pretty much anything physical I need to.
1000% this.
A decade + of marathon and Ironmans has caused long term problems with my foot.
Pretty good overall.
1) I would include some hyper trophy rep ranges so you can build some size - especially in your back.
2) your program is upper body focused - I’d mix in RDLs, hip thrusts, front squats to build out your legs especially your hamstrings.
A traditional 2 day split is an upper day and a lower day or a push day and a pull day. Feels like you’re trying to do both. I’d either do a push/pull split or an upper/lower split.
3) your goals feel a little contradictory - you’re time constrained (we all are) but you’re also trying to train for a marathon and build muscle. Feels like you need to focus a bit. It’s why the resolution crowd burns out and falls off the wagon. For those of who’ve been training for 20+ years (like above) we do balanced programs that we can stick to for the long haul.
31M/5’11”/190lbs Advice/critique on programming? My main focus is building strength after a year+ break from lifting, while preparing for two half marathons in the spring, followed by some smaller races leading up to the NYC Marathon in the fall. Currently on month two of the following:
1. Running: Hal Higdon Novice 2 Half Marathon Program.
•4 days running per week gradually increasing mileage. On Week 3.
•This is my 2nd time doing this program - completed the whole program for a half at the end of October and then took November off.
•Resumed running in December and started the program again the week of the 22nd.
•Next half is March 16th. Have a 5k next month for fun. I’ve noticed my speed and times have improved immensely this second run through, also coinciding with resuming lifting. Have done 16 races since 2023 for reference.
Strength Training:
•a variation of the Beginner Lifting Routine from Reddit.com/r/fitness.
•I’d like to do at least 2 days per week, preferably 3, with one day per week Day A doubling with one of my easy run days like Sunday, but I may need to do 2 days some weeks.
•Day A - Bench 3x6, Rows 3x6, OHP 3x6
•Day B - High Bar Squat 3x6, Deadlifts 3x6, lat pulldown 3x6
•progressive overload. Have seen my strength improve a lot since starting this at the end of November.
•I have a fully equipped home gym with a squat rack/bench/cable attachment, Olympic barbell, 4ft barbell, 390lbs of plates including two 45lb bumper plates, dumbbells 5-25lbs, bike, and treadmill.
As for diet, currently eating 2200 calories per day which is a very slight deficit if not maintenance. My weight has remained stable since November but people have already commented on body composition changes.
Issue is timing, I have 3 young kids and work full time (remote 3 days) so time is limited. Most workouts I do are under an hour.
I’m a runner, a weightlifter and I also work with a trainer as well as a physical therapist, and a running coach (who fortunately I am related to, so that’s free) so I’m happy to pass along some programming advice I’ve gotten from each of them for balance (i also have (2) young kids so I am time constrained).
I lift 3 to 4 times per week for a full hour each. MWF - mon legs, wed upper, Friday full body/posterior chain. 6am most days and squeeze one in on Friday mid day while I work from home. Whatever I get done on the weekend is extra success.
Run: Tues/Thurs/Sat mornings, 5am weekdays.
I always taper my runs before a race. The week of the race I dont lift at all but I’ll do body weight, plyometric stuff. And we do some endurance lifting in the last two weeks leading up to that where we go lighter weight, higher reps. But a typical strength training program will have me doing progressive overloads to failure (not “burn/fatigue” like, failure-failure where I just about can’t complete the last rep or so). I do a deload week every 7-8week program. My trainer likes to set one program for strength training, and the following 7 week program will be more muscle endurance/hypertrophy mix. Put strength training in the earlier stages of your running training, and shift to endurance closer to the race (moderate weight, higher reps).
I’ve been advised to work on speed work in between distance runs, once/week. I look at total miles run over the course of the week when training for a race and try to meet the total amount of distance i need to run at the race. So say for half marathons I’ll run close to or over 13 miles total over the course of the week. And my trainer will tell me not to run more than 3 miles per run in the off season during the week or it will start to break down muscle. Put at least 8 hours between lifts and runs. Fuel properly. Your calories are probably way too low at 2200, but consider how you feel, and eat more if you’re famished. During race training I’m eating at least 3000 a day and that’s just maintenance to balance strength work and running. If you want to gain muscle and strength, you’ll need to eat much more to support that. Just for reference, I’m a woman and I’m kind of shocked you get by on 2200, that’s like an intense cut for my level of activity, and having done that, trying to lose what little body fat I have, my workouts all suffered as a result. Happy training!