Well, this is interesting.

In my previous update, I shared my kickoff to Trondheim and announced the workout programming of what I’m calling Phase 2. Two things that I was not entirely prepared for came to be in the last two weeks: My strength-training program was much shorter than I realized and so was the leg from Røros to Trondheim.

This isn’t bad or wrong, it just seems weird to be announcing a new phase so soon after announcing the previous one! Either way, I have programming updates to share so let’s dig in.

For starters, The Pump app’s Next Level: Dumbbell Dominance program was a measly six-week design, so not only was I caught off guard when I realized my workouts were coming to an end, but now I’m faced with choosing a new program to follow. I’ve decided to go with the “regular” Next Level program which has two phases that run over the course of 90 days. I’ll outline the phase below with the addition of the other things I’m including.

Next, I feel like my running is beginning to slip. One of the things that I was afraid of was not having the motivation to keep running if I didn’t have a race to train for and I can feel it happening. I still don’t have a race in mind, but I have decided to put some effort into speeding up my 5K by following a program. Having a goal and a program to follow rather than just running how I want should keep me on track. I’ve found a great intermediate 5K training program designed by Nike that I’ll be following and will include the vague details in the below outline.

SIDE NOTE: Recently, in lieu of a Saturday morning 5K run I had planned, Katie opted to join me for a walking 5K. There aren’t many better ways to do 3.1 miles than by strolling with a hot blonde. Ask me how I know!

Finally, I’m currently taking a break. Katie and I hosted a bad-ass Memorial Day cookout at our house on Saturday that involved three types of homemade bacon, 50 grilled sliders, grilled mushrooms, fried onions and so, so much more. We were completely exhausted when we finally hit the sack on Saturday night but we were positively exploding with gratitude for the friends who took the time to hang with us. We ended up having a very cool moment at the end of the night sitting around the fire. There were seven of us left as it was getting late, but the beautiful souls who were present all represented family to us despite only two of them actually being kin. It was just a cool thing to experience.

Anyway, we took Sunday off to recover, then I took Monday off from working out because Katie bullied me into binging the first half of White Lotus S3 (we finished it Monday night). I justified it by saying it would be better to start my workout program on Friday this week since the first workout of the week (each week) is the longest. Starting on Friday would therefore make my last workout of the week the longest, which works better for me anyway.

So I’ve decided to just take every day off this week and begin officially Friday with a strength-training workout. I’m then going to go out and run a test 5K on Saturday morning just to see what my time is at the start of this new phase so I’ll have something to compare it to here in about eight weeks. Running is going from 2-3 days per week to 5, though each running day will be a little different and the volume won’t be super high. I think it will be more beneficial in the long run.

Anyway, how about we just call it a new phase? There are no rules.

Oppdrag: Norge Programming, Phase 3

Monday: Strength Training, Cardio and Mobility
Next Level, Phase 1 – Chest & Shoulders Focus
Short Recovery Run
Daily Mobility Work

Tuesday: Strength Training, Cardio and Mobility
Next Level, Phase 1 – Back, Quads and Core Focus
Speed Intervals Run
Daily Mobility Work

Wednesday: Cardio & Mobility
Short Recovery Run
Daily Mobility Work

Thursday: Strength Training, Cardio and Mobility
Next Level, Phase 1 – Legs Focus
Speed Intervals Run
Daily Mobility Work

Friday: Strength Training and Mobility
Next Level, Phase 1 – Hamstrings, Back & Arms Focus
Daily Mobility Work

Saturday: Cardio & Mobility
Long Run
Daily Mobility Work

Sunday: Rest & Mobility
Daily Mobility Work

As for the road trip, it seems I am just a hair short of the destination at the time of this writing, but I’ll pass before the next update. I think we’re planning to have the next Norwegian dinner on Friday, June 6, so prepare for deliciousness in the blog the week after!

On that note, the Trondheim tracker:

Road Trip Tracker
Road Trip Mileage	Total Mileage	Percentage Complete
1,284.37	379.094	229.52%
Miles to Trondheim	Leg Mileage	Percentage Complete
95.6912	77.896	81.40%
Date	Type	Distance (Miles)
5/13/2025	Strength Day Cycle	3
5/13/2025	Weekday Run	3.1
5/15/2025	Strength Day Cycle	3
5/16/2025	Strength Day Cycle	6
5/17/2025	5K Walk	3.1
5/20/2025	Strength Day Cycle	3
5/22/2025	Strength Day Cycle	4

17.8 miles to Trondheim!

Alltid Videre!

-JTF