Day 159 (W, 110608) — Max Capacity Training Day 11

I ran this morning in my new Brooks Adrenaline GTS 11 shoes for the first time.

Even though my ankle was still slightly tweaked from the runs I’ve made since last week, the experience was definitely a good one.  The shoes felt very comfortable and my ankle was ok throughout the run.

Stats for today:

  • Distance: 4.41 mi
  • Duration: 0:50:51
  • Average Pace: 11:31 / mi
  • Average Speed: 5.21 mph
  • Calories Burned: 735
  • Elevation Climb: 223 ft

With the new shoes, and despite the ever-so-slight ankle twinges, I managed to drop a minute per mile from Monday.  Not bad.

And I got strong as I progressed which was nice.  My final split came in at 9:51 min/mi. which is (I think) as new personal best for me.  Too bad the whole run wasn’t like that.

Maybe this is the start of a good trend? 😉


Today will be Max Capacity Training Day 11.

Four new exercises today — Diamond Push-ups, Wall Squats, Side Tri Rise, and Mountain Climbers — in a 50-0 time protocol.  Like Monday, this workout is very heavy on tris so I expect that will be an issue.  I’m surprised at how weak my tris are considering the work I did using Occam’s Protocol for several months.  Interesting.

I’ll let you know how it goes this evening when I finish.

  • Diamond Push-ups: 25
  • Wall Squats: 50
  • Side Tri Rise: 23
  • Mountain Climbers: 70

Just as I thought….this was incredibly difficult on tris.  Wow.


Here we go again with another 20- to 21-hour fast.  I ate a couple of hot dogs last night around 9 PM and will only drink some broth between now and when I get home.

After I get home this afternoon around 5 PM, I’ll do my workout (see above), watch my girls show off the new skills the learned at ballet camp earlier in the day, and then have a Free Meal with my family.

Running + fasting + MCT workout + Cissus and other Damage Control hacks = good times 🙂


Pre-run: 2 scoops Purple Wraath, 2 scoops Jack3d

Breakfast: Monster Zero, coffee

Mid-morning Snack: bouillon with hot sauce and a dash of soy sauce

Lunch: nada

Dinner (sometime after 5 PM): a planned Free Meal

Other food throughout the day:


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