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Putting it all together
Taken as a whole, the above information suggests that interval workouts at vVO2max and tempo runs at the lactate threshold are both key ingredients in the training programs of competitive distance runners. In designing a training schedule for a particular individual or team, however, the specificity-of-training principle must again be considered. In short, one's key workouts should be tailored somewhat to the pace, distance, and terrain of the race one is training for. For example, workouts at race pace are almost always a good idea regardless of what that pace happens to be, and long runs may be much more important for marathoners than for 5K specialists. Nevertheless, when pondering these important issues, we should not forget what the data tell us: "long" intervals and tempo runs are probably our best training tools for maximizing VO2max, lactate threshold, running economy, and overall fitness.
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03
for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)
for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28
for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09
for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50
for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30
for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11
One of my favourite in game dunking videos.
How much fun do you reckon these guys had playing together. It's almost it was like their own personal game of NBA Jam.<a href="http://www.youtube.com/watch?v=0DLJ-IoyL8w" target="_blank">http://www.youtube.com/watch?v=0DLJ-IoyL8w</a>
I haven't posted in a few days so I only just saw all your PBs and trophy. Congratulations!!!
QuoteMan that is awesome, when you say you won first place, does it mean you were the first person to cross the line or something else.
hah. kind of understandable tho.. i have won several age group 1st's, so the "overall 1st" maybe just didn't compute.
thats exactly what I was thinking when you said you won 1st overall i thought either you won 1st for your age group or you came first in the entire event.
but good job in coming first in your first competition, only a few people are able to accomplish that.
24/10/16 - 7pm
bw - 92.2
Squats-
bar x 10, 60 x 5, 90 x 3, 110 x 1
122.5 x 7 (b), 110 x 7, 6 (b)(miscounted again!!!- starting to think it's intentional sabotage)
Hip Thrusts-
Did not do. hips/lower back mildly hating me at this point.
Incline Bench-
bar x 10, 40 x 10, 10, 10
KB Row
16 x 10, 10, 10
Pallof Press-
Red band x 10, 10 (each side)
Squats felt really good. Props to Maxent and the other guys who are pushing his squat unbelted and guys like KF, Dreyth and Chris who have monster squats unbelted. I see 140 & 150 coming to me before Christmas at this rate which would be nice. Not sure if I care about belted vs unbelted enough for it to make a difference to me at this point.
Have been doing the shoulder rehab and did some benching tonight. Felt the shoulder but there was no pain. Just need to take this really slowly. It does shit me though as what little chest muscle I had is pretty much gone.
BW still to come down. After the weekend of eating and drinking I was pretty good today. Want it back under 91 before the start of November.
Best accessory exercise for this problem imho: back extensions.
x2 back extensions are so underratedQuoteSince I've started doing them my back/core has never been a problem again during squats.
Thanks fellas. I picked up a back extension bench tonight. Feeling pretty good.. got a nice deal for itHere is the amazon link .. Listed as $350 USD on amazon got it for $90 AUD which is about $69 USD and it looks pretty much new! So now i gotta figure out how to program it.. i guess i will start conservative and build up .. woohoo, hope it works.
photo
shud i use it flat or 45 degree? And how many sets / reps to start with? I will do it after squatting 3x a week, sound ok?
