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i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.
i can see you eventually being like that as you "up" the cycling/running volume.QuoteAn Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break
insanity.
That'd be a nice goal even if I came in dead last lol
I only hit 19 miles in an hour, I kept having to stand up because my ass was hurting.
Yeah for right now id like to keep lower running volume with high inclines cuz I'm still a fatty. I'd like to work up to a 2 mile 5 incline and 6mph. Next week I may throw in 1 or 2 flat 3 mile runs. Basically I have at least 2.5 months to get ready which is a pretty good timeline. I feel as though -30lbs is reasonable if I stay as consistent as I was last time.
Also, if I ever did anything like that race, I'd probably have to hire some kind of coach haha.
ok while im rehabbing my achilles ... im going to do a few things
1. get a scan done (ultrasound) and see the extent of the damage. i would like an MRI but i dont think its possible in australia without dropping a lot of money
2. stop doing stuff things that disturb the achilles, which means no more dunking for a few months. i am going to play it safe and put the weight vest away for now too
3. more upper body work
4. get the squat goal of double bw for reps out of the way.. ive never broken 1.8 leave alone 1.9 or 2.0 and i am aiming to rep 2.0
5. skill work: revamp my jumpshot mechanics and get decent ball handing. the only way im goign to enjoy basketball again is to play on teh perimeter but right now im not as skilled there as i'd like to be to displace others
6. lbbs says i have no arm swing on my dunks. what im realising now is that i have no arm swing period. even when walking i dont use it and i wouldnt be suprised it's why i look so robotical and mechanical on the court as well. going to tape myself doing various athletic things and see if i can improve my form
7. i need to ride a bike or something for fitness cos i dont think running is a good idea while my achilles isnt healed ... though i dont remember any discomfort frm running per se .. i think it's only the dunks which cause the problems and i can def go without dunking
8. keep doing the back extensions and i want to reintroduce heavy partial squats. i havent done them in a while cos my back, but i need to bring them back
weird. exact opposite for me. wearing it around and warming up with and then taking it off felt like putting on rocket boots. got like a 2" boost on DLRVJ, which is like 6%. pretty big effect, for me the difference between getting high enough to dunk and not. just wearing it to warm up had no effect.
i actually did that experiment yesterday. landed a very hard ME effort dunk at 95kg .. took off vest, took a nice break of about 5 mins. Then tried to dunk unweighted. And actually jumped lower than i used to get without usinbg the vest. But there is a confounding variable. My left ankle niggle kicked in and it inhibits vertical. I wish i could fix it. I may need to start addressing it with strategic taping .. it's the back of my ankle btw .. does anyone have any experience managing and rehabing that particular injury?
edit, ok maybe im wrong about the injury .. it cud be something else like achilles tendon ..y ikes :/
http://sma.org.au/resources-advice/injury-fact-sheets/achilles-tendon-injuries/
you think pistol squats hit the VMO hard enough though?
varies from person to person. for real isolation your best options are TKEs and SL machine leg extensions while concentrating on firing your VMO. externally rotating your leg a bit and palpating the muscle can both help get it to fire.
^ A couple statistic notes for this session that i missed.
-All squat sets were season best!
-The 24 total reps of dead-hang pullups ( which i re-did previous week ) tie lifetime PR.
Recovery stuff:
15 November , PM : 15 mins it bands and quads foam rolling , 15-20 mins legs stretching.
16 November , AM : Light dynamic warmup + light quads stretching.
the stretch-lyfe is working well for you so far, it seems.
An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break
ACHES/INJURIES: none
SORENESS: none
MENTAL STATE: good
just trying to adjust my internal clock so i can be getting up earlier. once my running shoes get here i think i'll start running some mornings.
hidden benefit of not being able to really train: the constant, low-grade pain that i've been living with in my left hip and right knee -- for so long that i don't even journal them -- seem to have reduced dramatically. didn't even notice until i went to do pistols today.
ACHES/INJURIES: low back a bit tight, prob from doing the leg lowers on a really soft surface (bed). stupid.
One thing about racing is that it hurts. You better accept that from the beginning or you're not going anywhere
-- Bob Kennedy
To me, the 5,000m is the most exciting event in track and field. To be a great 5,000m runner, you not only have to possess tremendous speed and endurance, but you also must have an outstanding psychological capacity to tolerate and embrace pain.
My Oregon coaches used to talk about callusing. When I think about the 5,000m that is what I think about. In order to be successful at the 5,000m, you have to be able to run race pace, workout after workout. Doing so not only ingrains the pace into your head and neuromuscular system, but it also helps to develop a callus to the effort and discomfort that it takes to do so.
-- Brad Hudson
One thing about racing is that it hurts. You better accept that from the beginning or you're not going anywhere
-- Bob Kennedy
To me, the 5,000m is the most exciting event in track and field. To be a great 5,000m runner, you not only have to possess tremendous speed and endurance, but you also must have an outstanding psychological capacity to tolerate and embrace pain.
My Oregon coaches used to talk about callusing. When I think about the 5,000m that is what I think about. In order to be successful at the 5,000m, you have to be able to run race pace, workout after workout. Doing so not only ingrains the pace into your head and neuromuscular system, but it also helps to develop a callus to the effort and discomfort that it takes to do so.
-- Brad Hudson
), 2 miles slow, 10 x 400m.. all with 400m light jog rest between each rep
so i will.
Yeah I actually felt good. I did the sprints a couple of hours after I'd done the squats but my legs felt great. No tightness or anything. If I'd done 200m I would've had glute lock, but I haven't attempted a ME 200m for ages.
Bench-
barx12
60x8
80x5
100x3
90x7
90x6 need to get stronger triceps
Chin Ups (6kg)
8x3
when you do an ME 200m, what's your "strategy"?
in my noob state, I just attempt a fast start until about ~30m, run hard until about ~100m, then i'd go all out the last 100m.
I don't have one. I just try and run as fast as I can until I die out. If I've got fitness usually that is around the 160m mark but because of momentum that last 40m is still done in around 5 seconds. For what it's worth I try and do the Maurice Greene style at the start (hold my head down and slowly rise up and am full upright after 13 steps).
Bodyweight- 83.5
Box Squat-
60x5
80x5
100x5
120x3
130x3
130x2
115x5
Pull Ups-
10
Chin Ups (6kg)
8x3
