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After the success of the previous challenge it’s time I did something a little more… horrible. I'm Shukar, I'm a nerd in my 20s and run because I enjoy it. Nerd Fitness is my family and I’m glad to be able to share my journey toward a higher level me with all of you fine folks. Last challenge I trimmed things down to the basic principles and that worked out very well for me. I’m hoping to continue the things I was doing there and improve upon that version of me with some new skills, and maybe a PHD in Horribleness. Goal #1: Run! A Man’s Gotta Do, What A Man’s Gotta Do How: Execute the training plan this means that each week I will run: Recovery run: 3 miles each week Sprints: Sprint workout each week Long run: 6 miles the first week, 7 in weeks 2 & 3, 8 for weeks 4-6 Technically my plan has the Sprints listed as optional, because if I need to drop something because I just can’t make that run happen that’s the one to drop, but I can do better than that. Having just had one of my two main races for the year last challenge this challenge marks the early stages of the training plan for my Labor Day race weekend. The overall goals this training cycle is to try and drop our time from 2:45 to 2:30 for the half marathon, a big drop really but should still be fairly doable based on the difficulty of the 2:45 most recently. The biggest factor here, at this stage at least, is likely to be consistency, making sure to get in that long run every week. Goal #2: Lift! It’s a Brand New Day How: Pick things up and put them down. 5x5 lifting program twice a week, after Week 3 evaluate adding a third day for the rest of challenge if recovery is keeping up A Day will be: Squats 5x5 Bench Press 5x5 Deadlifts 1x5 B Day will be: Squats 5x5 Overhead Press 5x5 Deadlifts 1x5 Plan is to add 10lb every other session to Squats and Deadlifts, 5 to Bench and Overhead Press I’ve never done any actual lifting before but 4T has been the motivation I needed to start doing it to see how it can help my running, or at least help my life. Running is my thing, and as far as I can tell will continue to be without much contest, but being stronger should help keep down injury risk, and improve quality of life. These are both things I’d very much appreciate. I’m really not very sure how much this is going to tax my recovery which is why the weight increases here are fairly small even for a beginner program, but I’d rather find it’s too easy and tinker with upping it a little than find it’s too strenuous and injury myself, perhaps seriously. Goal #3: Educate! Everyone's a Hero in Their Own Way How: Read at least 10 pages of Supple Leopard per day Apply it’s principles By the end of the challenge have completed my list of health and fitness goals Continue the habits I have been working on from the previous challenge Because you can never know too many things, especially about maintaining ones body and life, also I’ve had this book a while now and made little progress on reading it. With the increased demands on my system from the lifting maintenance and mobility work are going to become increasingly important. That’s where this goal comes in, helping me keep my priorities in focus and my body chugging along smoothly. So that's the challenge, now to make it happen.