New Beginnings, New Cycle, and New York City

It’s been a minute since I’ve written on these posts last in a little bit crazy between ending my lease, going homeless, and then finally starting a new lease. Safe to say now getting back into a routine and swing of things that I’m also a full-fledged New Yorker.
Well, the injury that I got Wayback in January the Achilles tendinitis is now turned into more of a tendon gnosis and plantar fasciitis. It seems like it’s gonna be chronic for the long-haul. That being said, haven’t really start working out and move my body but there’s been more recovery days less active days and Overall volume and frequency has been taken down just a bit.
Since I can’t really run as much as I would like to you or do some of things are used to do these days it’s really just focused on rehab and trying to keep some general volume to sit out below 10 miles for my longest runs.

The outline below is what my current schedule consists of from runs, lifts, and some other prehab stuff.
Each week and day might be adjusted based on soreness, time, and life in general.

Running Days

For this next cycle I’m following one of the base training programs laid out by the great Hal Higdon. I was planning to run a first marathon over in Portland with a buddy of mine, but I haven’t had the consistency or mileage that I needed going into September, or the calf to be fully healthy.

I’ll be trying to stick as close as I can to the plan that Hal Higdon has shared on his site.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
	3 mi + strength	3 mi run	3 x hill	3 mi + strength	Rest	30 min tempo	6 mi run
2	3 mi + strength	3 mi run	3 x hill	3 mi + strength	Rest	30 min fartlek	7 mi run
3	3 mi + strength	4 mi run	4 x hill	3 mi + strength	Rest	35 min tempo	6 mi run
4	3 mi + strength	4 mi run	4 x hill	3 mi + strength	Rest	35 min fartlek	7 mi run
5	3 mi + strength	5 mi run	5 x hill	3 mi + strength	Rest	35 min tempo	8 mi run
6	3 mi + strength	5 mi run	5 x hill	3 mi + strength	Rest	Rest	5K Race
7	3 mi + strength	4 mi run	8 x 200	3 mi + strength	Rest	40 min fartlek	7 mi run
8	3 mi + strength	5 mi run	6 x 400	3 mi + strength	Rest	40 min tempo	8 mi run
9	3 mi + strength	6 mi run	10 x 200	3 mi + strength	Rest	Rest	8K Race
10	3 mi + strength	4 mi run	7 x 400	3 mi + strength	Rest	45 min fartlek	7 mi run
11	3 mi + strength	5 mi run	12 x 200	3 mi + strength	Rest	45 min tempo	8 mi run
12	3 mi + strength	6 mi run	8 x 400	3 mi run	Rest	Rest	10K Race

Lifting Days

After evaluating how most of this year has gone, and what I’ve been able to accomplish without heavy lifting days, lifting everyday, or having this bodybuilder split. I’m adjusting the lifts to be;

• Upper
• Lower
• Full Body x2

I ultimately was doing to much, and really had my body working overtime. I was over committed to a few physical jobs, and tried to really push myself while I was laid off. Looking back I didn’t approach the time that I had correctly to maximize performance and my recovery.

As far as the actual lifts go, two of my resistance days will be following a group training style workout from F45 or another program that I can find online. The purpose here, is to really keep the body moving consistently. The idea for this split lets me build functional strength, and focus on some decencies on my lower/uper focus days. Not to mention the time factor throughout the week as well.

Exercise	Set	Rep
Standing DB Press	4	8 – 12
Bent-Over DB Row	4	8 – 12
Lat Pulldown	3	8 – 12
Pushup	3	8 – 12
Alt Hammer Curl	3	10 – 12
Overhead Tricep Extension	3	10 – 12

Core

To keep with this theme for the rest of the cycle, we are keeping this free-form. I’ll be knocking out a few challenges from darebee.com to keep an active core. Additionally all of the resistance days, will be centered around some Oly lifts that will be working on core stability and strength..

ChatGPT Recommended 12 week Core Progression

If there is time, throughout the weeks and workouts I’ll be sprinkling in the following program that ChatGPT created for me.

Week	Day 1	Day 2	Day 3
1	Plank – 3 sets of 30 seconds	Russian Twists – 3 sets of 12 reps	Bicycle Crunches – 3 sets of 12 reps
2	Side Planks – 3 sets of 30 seconds per side	Leg Raises – 3 sets of 12 reps	Plank with Hip Dips – 3 sets of 12 reps
3	Plank with Arm and Leg Lift – 3 sets of 12 reps per side	Seated Leg Tucks – 3 sets of 12 reps	Side Plank with Leg Lift – 3 sets of 12 reps per side
4	Swiss Ball Rollout – 3 sets of 12 reps	Reverse Crunches – 3 sets of 12 reps	Plank with Knee Tucks – 3 sets of 12 reps per side
5	Stability Ball Pike – 3 sets of 12 reps	V-Ups – 3 sets of 12 reps	Side Plank with Reach-Through – 3 sets of 12 reps per side
6	Hollow Body Hold – 3 sets of 30 seconds	Mountain Climbers – 3 sets of 12 reps	Russian Twist with Medicine Ball – 3 sets of 12 reps
7	Plank with Alternating Leg and Arm Raise – 3 sets of 12 reps	Seated Scissors – 3 sets of 12 reps	Bicycle Crunches with Medicine Ball – 3 sets of 12 reps
8	Side Plank with Leg Lift and Hip Dip – 3 sets of 12 reps per side	Reverse Crunches with Medicine Ball – 3 sets of 12 reps	Plank with Shoulder Taps – 3 sets of 12 reps per side
9	Swiss Ball Plank – 3 sets of 30 seconds	Toe Touches – 3 sets of 12 reps	Side Plank with Leg Lift and Reach – 3 sets of 12 reps per side
10	Stability Ball Knee Tucks – 3 sets of 12 reps	Leg Raises with Medicine Ball – 3 sets of 12 reps	Oblique Crunches – 3 sets of 12 reps per side
11	Plank with Alternating Knee Tucks – 3 sets of 12 reps per side	Russian Twist with Stability Ball – 3 sets of 12 reps	Bicycle Crunches with Stability Ball – 3 sets of 12 reps
12	Side Plank with Arm and Leg Lift – 3 sets of 12 reps per side	Reverse Crunches with Stability Ball – 3 sets of 12 reps	Plank with Leg Raises – 3 sets of 12 reps per side
13	Swiss Ball Jackknife – 3 sets of 12 reps	Seated Knee Tucks with Medicine Ball – 3 sets of 12 reps	Side Plank with Leg Lift and Knee Tuck – 3 sets of 12 reps per side
14	Plank with Alternating Arm Reach – 3 sets of 12 reps per side	Toe Touches with Medicine Ball – 3 sets of 12 reps	Oblique Crunch