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Messages - Joe

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1096
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 15, 2018, 11:28:32 am »
15-02-18

Workout

Run --

Warm up 1.5mi

3mi @ tempo [7:12, 7:18, 7:14] Avg HR for these was 169, 177, 178.

Cool down for the remaining miles.

Workout total = 6.3 mi

Notes

Kind of zoned out for like a minute in near the start of the second tempo mile and ran at like an 8:30 pace, which was dumb as fuck!! Had to work pretty hard to bring that mile down to a 7:18 average. Lol. Not gonna make that mistake again.

Feel like I have roughly got the hang of the pace/effort you want to hit for tempo. Working hard feels good. Next week is 2x2mi, then week after 1x4mi, etc.

Cadence during the tempo miles was high 190s. Nice.

Just noticed that in three runs this week I have pretty much tied my PR for weekly run volume (~22mi).

1097
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 15, 2018, 11:18:23 am »
Nice double! Been kind of hyped to run twice in one day at some point, haha.

Do you have it in mind to race a 5k at some point? I'm sure you could drop a sick time given the paces you train at casually.

1098
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 13, 2018, 12:28:45 pm »
13-02-18

Workout

Run - 5.86mi in 56:16 [9:09, 9:35, 9:35, 9:42, 9:48, 9:49 pace]

Notes

Legs pretty effing tired from yesterday, but I just really wanted to run. As such I kept it super easy. Avg HR was 141BPM, which is pretty low for me (usually run in the mid 150s).

Also tried to just not look at my watch at all. In light of that I'm pretty chuffed with the level pacing through the middle of the run.

Another easy run tomorrow, then 3mi tempo on Thursday is the plan.

Just haven't had the urge to lift, since running is much more fun than going to the gym. Similarly not sure I'm gonna bother with measuring BW for a while, just gonna let intuitive eating and gradual build up of running volume handle body composition. Should still make myself lift at least 1x/week so avoid too much muscle loss.

1099
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 12, 2018, 10:58:13 am »
Quote from: LBSS on February 11, 2018, 12:11:37 pm
also this puts me at 43.1 km for the week, so this marks a single-run distance PR and gives me a seven-day PR.

gz on the marathon PR of ~160 hours

1100
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 12, 2018, 07:05:41 am »
12-02-18

Morning BW: 70.7 [nice, expected this to be a lot higher]

Workout

Run 9.78mi in 1:29.46 [8:33, 9:23, 9:20, 9:49, 9:14, 9:34, 9:12, 9:22, 9:00, then 8:06 pace for the last .78 miles]

Notes

Some extra stuff came up I had to handle on the week so didn't end up having that Sunday evening slot I'd hoped to use for a long run.

This run was great, didn't want to ever stop running, pretty much. Kept pace very easy, not pushing at all until the last mile, just rolling along.

Going to aim for 30 miles this week, I think. Good start for that goal.

1101
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 09, 2018, 05:38:00 pm »
Didn't get to the gym today, ah well. Think I'm going to try for a 10 mile run on Sunday.

1102
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 08, 2018, 01:37:30 pm »
08-02-18

Morning BW: 71.1kg

Workout

Run - 5.19mi in 45:42 [8:51, 8:49, 8:40, 8:48, 8:53]

Notes

A nice enjoyable easy run. First three days in a row of running and everything feels fine.

1103
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 07, 2018, 06:47:34 am »
07-02-18

Morning BW: 70.7kg [nicenice, 69.X soon...]

Workout

Tempo-ish Run -

w/u ~1.6mi [~8:50 pace]

2xMi@tempo w/ 400m jog between [boths miles were 7:13, jog was ~9:30 pace]

c/d ~1.6mi [~9:50 pace]

Notes

First "workout" other than just easy running. Felt good. Tempo traditionally involves at least 20 minutes of work from what I understand, but I figured it'd be okay to built into it. Shall do 2x1.5mi next week.

Did the tempo part of the workout on a nearby poorly maintained cinder track. Running on it kinda sucks b/c force is kind of eaten up by moving gravel on top of the track. Track is also a weird distance (iirc the sign said "423y/387m" around) so I trusted my watch for the miles. Seemed accurate since I would start first lap at the start of the straightaway and finish the mile well over halfway through it.

Next few days looking busy, so won't be able to get in a double on Friday. Probably gonna run tmrw, try to lift Friday and then won't be able to get another workout in until Sunday or maybe Monday.

1104
Nutrition & Supplementation / Re: The GUILT/SCARE you into going/staying vegan thread
« on: February 06, 2018, 05:54:41 pm »
Quote from: gukl on February 06, 2018, 02:54:44 pm
As far as I can see it there is literally no ethical argument for eating meat... unless you truly believe animals are not sentinent...I think future humans will look back on what we've done to animals the last few 100 (1000?) years in disgust, they won't be able to even fathom how we could be so cruel and selfish.

I think that there's no good ethical reason for eating meat even if you don't care about animal welfare. Meat production is terrible for the environment and going veggie is one of the easiest ways to make a positive environmental impact.

adarq vegsquad nice

1105
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2018, 06:49:32 am »
06-02-18

Morning BW: 70.8kg [always a good sign when I'm stable or slightly down after a rest day]

Workout

NG Chins
BW x 4
+10 x 2
+20 x 4, 4, 3, 3, 3, 3
+10 x 6

DB Incline
14 x 6
22 x 11, 11, 8

BB Row
60 x 7, 7, 7

DB OHP
14 x 13, 10, 8

EZ Bar Curl
30 x 8, 8, 6

Workout 2

Run - 5.09mi in 45:04 [8:55, 8:43, 8:49, 8:47, 9:00]

Notes

Solid session.

Twenty total reps with 1 plate on chins is nice. There're only two straight bars in the gym to do chinups/pullups at, the rest are all odd disconnected parts, and those were being cleaned today, so I had to do NG chins. I don't really like the width of the NG station, but yeah. Last time was 4x3@+20, this time I added 2x4 to the front of that, so nice progress. Don't think I'm strong NG than underhand, but maybe that's involved? Who knows. I think I'll stick to +20 until I'm hitting sets of 5 or 6 with it, and keep the other day heavier. Seems reasonable.

Rest of session felt strong, too. Looking forward to run later.

I've added a new snack meal that I really enjoy: blueberries w/ coconut yoghurt and a bit of cinnamon. Nice for a kick of sweetness but still v. lo-cal and pretty healthy.

Run was decent. A little tired going into it. Cadence was way down from where it's been for the last two weeks, avg 170 and, so, lots of time in the high 160s. Will keep attending to that in future runs.

1106
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 05, 2018, 05:38:26 am »
05-02-18

Morning BW: 70.9kg [goodgood]

Notes

Feel a little under recovered, so didn't lift this morning. May try to get it, or some bike/elliptical cardio, in this evening.

1107
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 04, 2018, 05:13:47 am »
04-02-18

Morning BW: 71.5kg [more like it]

Workout

Run - 3.53mi in 32:31 [ovr. 9:13 pace]

Notes

Real easy run just to get some more miles in and not build fatigue. Knee feels decent.

Tomorrow I'll lift but not run, though I may have an urge to do some cross-training, idk. Undecided about whether to try out other leg exercises. I guess I'll start w/ BW lunges and move from there if everything feels in order.

1108
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 03, 2018, 01:11:40 pm »
I'm also hesitant to play with my watch's programming. Would surely be useful for when I get to interval work eventually, but I feel like it could end up with me being too locked into what it is saying/telling me to do (even though it is me telling it to tell me to what to do...).

1109
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 03, 2018, 05:34:11 am »
03-02-18

Morning BW: 72.2kg [wuuut!  :wowthatwasnutswtf: :wowthatwasnutswtf: gotta get this in order...]

Workout

Run - 6.25mi in 53:00 [splits for miles 1-6: 8:49, 8:39, 8:50, 8:52, 8:01, 7:29]

Notes

This was great! ~8:4X miles feeling the way that 9:4X miles felt a bit over a week ago. Feels like I got a huge fitness boost from that 5k race.

Average HR for the first 4 miles [i.e. the easy miles] was 152, which is real low for that pace for me. Pretty excited by how this run went, haha.

Knee not sore after this, but does feel a little inflamed.

Edit: took dog on long walk, knee a little sore on return, but feeling better now. Rest tomorrow.

Upper body sore all over, esp triceps and upper back.

1110
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2018, 09:03:54 am »
Quote from: adarqui on February 02, 2018, 08:03:55 am
Quote from: Joe on February 02, 2018, 06:29:26 am
02-02-18

Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]

Workout

Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2

Pullups
BW x 10, 9

Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]

OHP
Bar x 5
30 x 5
40 x 5, 5, 5

V-Bar Cable Row
54 x 14, 13

Dips
BW x 16, 12, 8

Hammer Curls
14 x 10, 8, 6
8 x 16

Notes

Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...

with the knee thing, i'd have run before the lifting personally. ie, if it feels fine during that run: good. Then being extra warmed up etc for the lift, could help. But, the other way around, could be much more intense -> fatiguing it/exacerbating it with the lunges, the running later, could be too much inflam.

so imho, i wouldn't run tonight.. maybe walk instead, dno. and next time run before your lifts? immediately before or a few hours before etc?

also, cut out any lifts/depth that aggravate it. So, no rev lunges, maybe only forward lunges or stepups (low box (12") first, higher box (18") if that's ok) etc.

pc!

I agree w/ you pretty much, haha. I would generally prefer to run in morning and lift in the evening (I feel faster in morn and stronger in the eve, anyway!) but the gym gets worse as the day goes on, so on lifting days I've opted for this order. So I run like 8 hours after the lifting sesh (days are unfortunately not structured to allow me to do them both in one big sesh).

And yeah, I think you're probably right about not running later, but I just really want to run, haha.

Edit: but yeah, I will just take more time off here. Frustrating but sensible.

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