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Messages - Joe

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1036
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2018, 06:32:52 am »
02-05-18

Workout

Run -- 5.41mi in 51:53 [9:35 pace] -- including 5 x 100m strides w/ jog back recovery

Prehab + plank stuff after run.

Notes

Run was 90% on grass which was nice. Still quite sore from hip thrusts + lunges the other day. Forgot what running on legs dead from lifting was like. Weird to feel so little power.

Doing strides "properly", i.e. slow accell up to about 70m then slow decel to the end felt really good.

Got to sub-5 pace on 4 of the strides. Agree with adarq, at that point it feels like flying/floating.

1037
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2018, 04:17:14 am »
Quote from: LBSS on May 02, 2018, 01:04:16 am
yeah my approach for the race on may 13 will be to go out with the leaders and hold on as long as i can. the winning time last year was 19:04, fifth place was 20:34.

winning time last year for the wimbledon race was 18:56, fifth place 20:26.

come on joe, let's see if we can go 1-2.

the fact i'm no longer fully planning to go all out in edinburgh may mean i'll be less wrecked for the 5k!

1038
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: May 01, 2018, 01:48:49 pm »
Stealing adarq's format to update this for myself.

2018 race list

Serpentine Last Friday of the Month 5k - > 26 Jan
- http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg138860/#msg138860
- 108th OA
- 20:40 official

Serpentine Last Friday of the Month 5k - > 23 Mar
- http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg140174/#msg140174
- 79th OA
- 19:16 official

Edinburgh Half Marathon -> 28 May

Chase the Sun Wimbledon -> 30 May (lol, we'll see)

Oxford Half Marathon -> 07 Oct

Gotta find some more target races for the summer. Will probably for the most part just race by getting in Parkruns, I suppose.

1039
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2018, 01:30:28 pm »
01-05-18

Workout

Lunge matrix + foam rolling to warmup

Chins
BW x 12, 11, 9

Pushups
BW x 21, 15, 12

SS1A KB OHP
16 x 7, 7, 7

SS1B KB Row
24 x 8, 8, 8

some side lying hip abduction stuff

Notes

Sluggish but this was decent in the end. Actually a bit sore in calves from yesterday, in addition to glutes. Lost some specific muscle adaptation to running, bleh, it'll come back quickly.

Signed up for a half marathon in October. I think for all intents and purposes that's my "goal" race. This one coming up is in the end to get a feel for what racing like that is like. Will get in some 5 and 10k races in the summer, haven't scoped out what exactly.

Another easy run tmrw. Hip feeling okay! Abductions feel really good, too -- feel like they're working the right area to support where I'm weak.

1040
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: May 01, 2018, 01:22:26 pm »
Quote from: adarqui on April 30, 2018, 04:13:55 pm
Eric Finan in his HM race comments:

Quote
I feel that 8 miles at HM race pace effort about 10-14 days out is a pretty good indicator of what you should be able to do on race day

If all goes well I'll be giving this a go in 2-3 weeks!

1041
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 30, 2018, 06:21:02 am »
30-04-18

Workout

Run -- 5.70mi in 49:20 [8:39 pace]

Hip Thrust
16 x 14, 14

Reverse Lunge
16 x 7, 7

Kneeling Ab Wheel
BW x 10, 10

+ plank work

Notes

Nice, hip feeling okay. Don't think I've lost too much fitness, but legs definitely feel like they've lost the feel for running/lost some muscular endurance. That'll come back. Readjusting half targets in light of this -- I think I'd be very happy  to average 7min/mile pace for the race.

1042
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 29, 2018, 12:58:20 pm »
Busy weekend and I've been a touch lazy to be honest, so no training. Don't feel too bad as giving this hip thing a couple of extra days may pay off in the long run? In any case, excuses over and am running + doing some upper body stuff tomorrow.

1043
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 27, 2018, 04:57:40 am »
27-04-18

Notes

Legs/glutes still sore from lifting. Had massage yesterday on the injured areas, though things were already starting to feel a bit better yesterday. Feeling better yet today! I think I could go for a run without pain, but I'm going to give it one more day and have an easy run tomorrow, if think.

Might do some upper stuff later, not sure.

1044
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 25, 2018, 01:18:16 pm »
25-04-18

Workout

Chins
BW x 11, 11, 8

Pushups
BW x 20, 16, 10

SS1A KB OHP
16 x 6, 6

SS1B KB Row
24 x 7, 7

Hip thrust [shoulders raised, feet on ground, KB held in lap]
16 x 12, 12, 12

SLDL
BW x 8, 8

Reverse Lunge [KB held by arm on same side as working leg]
16 x 6, 6

Kneeling Ab Wheel
BW x 10, 10, 10

+ some plank work (front, side and back) and some light abduction stuff.

Notes

Fun to do a full lifting routine! Got a sports massage booked for tomorrow. Everything is feeling a lot less tender today. I reckon I'll probably be good to run on Friday. Just got to make sure I keep things pretty easy for a while still...

Always get this dramatic drop off with pushups, though today was particularly cliffy. It's funny, because when I used to do curls and tricep work I'd get the huge dropoff on bicep work but not tricep work, but here it's the opposite.

1045
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 24, 2018, 10:22:25 am »
24-04-18

Notes

Went to physio, was moderately useful I suppose. He is convinced there is no joint issue as such, which is a relief. His diagnosis of the cause of the soft tissue issues is basically what I said above -- right glute still in the process of firing properly, but is no working enough that form is changing and this can cause issues. So basically probably worth limiting harder running while this glute work is still going, but at the same time feel free to amp up glute strengthening/activation work. Gonna get a massage later this week as it helped this pain issue last week.

1046
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 23, 2018, 06:10:10 pm »
Quote from: adarqui on April 23, 2018, 02:39:35 pm
Quote from: Joe on April 23, 2018, 06:52:52 am
Quote from: LBSS on April 23, 2018, 03:27:59 am
just a thought but maybe it's linked to the glute activation work?

I think it probably is in some sense -- the glute activation work will lead to a change in running form, which will lead to new stresses on joints/muscles. That all at the same time as me ramping up volume could certainly lead to overuse injuries of a sort.

Anyway, still hurts today. I think I'm going to try to just not run for a week. Will keep up with upperbody stuff and do some walking (though that at times hurts too). Maybe I'll try to get some stationary cycling in to keep up cardio.

agbhrueasdfhuwtirj wnmgeradsfvxhub ihjn

few people i know have some hamstring issues and they defer to the stationary bike. their issues don't seem to be healing. IMHO, stationary bike could definitely help prevent something like that from healing. anything quad/ham/hip flexor related should get stressed decently hard on the bike. dno though. just be careful with it!

yeah, fair...just don't want to give up all cardio, maybe i should find a place to swim, idk.

1047
800m+ Running and/or Conditioning / Re: The 2018 London Marathon Thread
« on: April 23, 2018, 12:32:47 pm »
Quote from: adarqui on April 23, 2018, 12:21:14 pm

Quote from: seifullaah73 on April 23, 2018, 07:25:53 am
kipchoge definitely the guy who rules track and road races.
Also, Kipchoge rules the marathon, not the track :D Mo/Bekele rule the track. Kipchoge is the marathon god. However, Kipchoge did beat Mo in a 2 mile race once... Kipchoge likes to beat Mo. Pretty sure he was happy as fu*k to see Mo wanting to run London. Made him excited, the idea of crushing him once again. hah. Kipchoge is ruthless.

Kipchoge still took part in two of the greatest 5000m races ever in the 2003 World Championships and 2004 Olympics. At the first one he beat El Guerrouj by 0.04s and Bekele by ~.3s, and in the second he came third behind those same two guys by less than a second.

I think Bekele, El Guerrouj and Kipchoge all on the same podium is probably the most stacked 1-2-3 podium of all time?

Somewhat surprising, on reflection, that Bekele won neither of those races, despite setting his 5k world record a couple months before the 2004 olympics.

1048
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 23, 2018, 11:56:30 am »
23-04-18

Workout

Chins
BW x 11, 10, 9

Pushups
BW x 18, 15, 12

SS1A KB OHP
16 x 7, 7

SS1B KB Row
24 x 7, 7

+ some ab stuff

Notes

This all felt good. Left out glute stuff to give it some rest.

Seeing physio tmrw.

1049
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 23, 2018, 06:52:52 am »
Quote from: LBSS on April 23, 2018, 03:27:59 am
just a thought but maybe it's linked to the glute activation work?

I think it probably is in some sense -- the glute activation work will lead to a change in running form, which will lead to new stresses on joints/muscles. That all at the same time as me ramping up volume could certainly lead to overuse injuries of a sort.

Anyway, still hurts today. I think I'm going to try to just not run for a week. Will keep up with upperbody stuff and do some walking (though that at times hurts too). Maybe I'll try to get some stationary cycling in to keep up cardio.

agbhrueasdfhuwtirj wnmgeradsfvxhub ihjn

1050
800m+ Running and/or Conditioning / Re: The 2018 London Marathon Thread
« on: April 22, 2018, 02:59:29 pm »
Quote from: adarqui on April 22, 2018, 02:32:40 pm
Quote from: Joe on April 22, 2018, 02:27:18 pm
Watched this, wasn't quite the thrill of Boston, but, man, the BBC coverage was wank. They just did not show enough of the races or, really, the right parts. Made it quite hard to follow what was really happening. Chuffed for Kipchoge, though, and very impressed by Farah.

ya def not enough racing. i dont get it. Boston coverage was so much better.

even then, they still need to show more racing. split screen women/men or something, non stop.

yeah, split screen is such an easy solution, can't fathom why they don't use it more! they did it for like 30 seconds in the whole thing to show some Farah stuff

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