“I found the strength to keep charging, and keep passing runners through the finish line.”
—a springy running shoe that I could also wear at strength sessions—to run the 1.25 miles to my gym. There, I’d build up to as many as five heavy sets on the bench, then perform three circuit rounds of accessory lifts like barbell rows, dumbbell overhead presses, and glute bridges—yes,requires strong legs. Then I’d run home along a route that allowed me to hit my daily mileage goal.
Other than that, training mostly went smoothly and I checked in along the way with Brett on points like how many reps make a good warm-up and pressing technique . On Mondays, I ran hills with my club, the Hellgate Road Runners. Tuesdays I benched. Wednesdays I hit the local track with Hellgate. Thursdays were off. Fridays meant more benching. And then the weekends were for miles big and small.
After prepping my chest, shoulders, and legs with a few favorite moves from the accessory circuit, I hit the bench. I started progressing toward 185 with 3-rep sets: 95, 115, 135. Then I dialed down to 2-reps, 155, 165. And finally a single at 175—I felt great.With 185 loaded on the bar, I drove my heels into the floor, lifted my hips off the bench, and with a little assist from Brett, lifted the bar off the rack. Dropping it down to my chest was easy, it always is.
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