I pulled my sock on and...
May 10, 2026 Reading time: ~1 minute

... ouch! Unbelievable.

I woke up stiff from yesterdays 60 minute zone 2 run, went to pull on my socks immediately after waking up, to go downstairs... toes get stuck on the rim of the sock, I pull, and i feel my back give way a bit!

I immediately stopped pulling, just in time before doing any major damage.

The back still hurt bad enough to prevent my strength session today.

No deadlifts. :)

So, I walked Walty this morning, and broke into a jog for the last .75 miles.

Then, this evening after Mother's Day with my mom, I ran Walt from our house up to Day Road.

Back is feeling better, might try the strength session tomorrow and will update the results here!

Healthy Dan workouts

Week 7, Day 3 --> Zone 2 Day...
May 9, 2026 Reading time: ~1 minute

DAY 3 — ZONE 2 RUN

Warm-up

Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery after each stride

Workout

Gradual ramp — 10 min
Steady Zone 2 run — 45 min
Cool-down walk — 5 min
HR target
125-135 bpm
Ideal average: 128-131

Finish

4 x 15 sec relaxed strides
Full walk-back recovery, about 45-60 sec
Daily goal
Smooth and disciplined
No sneaky tempo effort

RESULTS: Ran 58 minutes with Walt.  135 avg bpm.

Healthy Dan workouts

Week 7, Day 1 Workout
May 7, 2026 Reading time: 2 minutes

Just keeping a record of my workouts here, along with the results.  For all to enjoy! :)

DAY 1 — LOWER STRENGTH + POWER

Warm-up

Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squat — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec


Workout

A. Box Jump

5 x 2 @ 31"
Rest 45 sec between sets
Goal: elastic, crisp, quiet

RESULTS: Done, no problem.

B. Front Squat

Set 1: 195 x 3
Set 2: 200 x 3
Set 3: 205 x 3
Set 4: 210 x 2
Set 5: 210 x 2 if set 4 is clean
 If not, do 205 x 3


Rest:
2:00 after 195 and 200
2:30 after 205
3:00 before and after 210 sets


RESULTS: 195, 200, 205, 210 X 3, and 210 X 3!

C. DB Front-Rack Split Squat

3 x 6/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets

RESULTS: 62#’s for all.  Not too bad.

D. Weighted Strict Pull-Up

4 x 4 @ 50 lb
If set 3 is crisp, go 55 lb on set 4
Rest 90 sec

RESULTS: 50#, 50#, 50#, 55#, not too bad, though a bit of a struggle on the last rep at 55#.

E. Hanging Leg Raise

3 x 10
Rest 45 sec

RESULTS: Last rep for each set not quite high enough.

Healthy Dan workouts

About Dan

Hi. I'm Dan. I'm surprised you're here. This is my little space to prove that I exist. And in the future, I hope it will prove I existed. Hopefully something I write will help someone. Hopefully something I write will help my girls. I'm just going to cover the broad spectrum of what it means to be me. Dan. Sometimes daily, sometimes not. :)

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