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Messages - AGC

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31
Progress Journals & Experimental Routines / Re: AGC's journal
« on: September 01, 2020, 12:53:31 am »
Have had about 5-6 sessions similar to the last few. A little hard to stay consistent at the moment as Melbourne is pretty locked down, and initally exercise was restricted to within 5kms and no driving to and from. But they changed the driving restriction over the last few weeks so I have been back to the usual track. The last few sessions have been really windy but the 1km time is coming down.

Today's session:

Jog/dynamic warmup
4m0s (RPE 9)
~5mins rest
4m15s (RPE 9)
~5mins rest
4x100m barefoot strides(~70-80%) with walkback recovery
KOT/ATG exercises.

I have still been treating my R calf gently, not running more than 2-3 x 1kms, and stopping if it starts getting tight in the 2nd run. I'm not aiming for anything so no need to push it. The sports facility painted a five-lane 100m track in between two soccer pitches where I run, which is handy. I have found barefoot striding to be super-effective for pretty much any lower limb complaint, so I have mixed that in as well. Feet feel sore initally but after a few sessions they feel a lot stronger. Once I get more consistent (>2x/week running 3+ 1kms at a good pace) I will try and do some 2km+.

Also, the KOT/ATG stuff has been useful so far. Definitely feel my lingering L knee bursitis a lot less. Thanks Coges!

32
Basketball / Re: NBA 2019 - 2020 Season
« on: August 27, 2020, 08:45:59 pm »
Quote from: LBSS on August 27, 2020, 09:16:10 am
yeah but the crazy thing is, as jemele hill pointed out, the NBA season isn't going to be cancelled because of covid. the bubble has been working really well. it's going to be cancelled because of racism.

STRIKE STRIKE STRIKE STRIKE STRIKE

Yeah I was meaning due to the restrictions on players being able to participate in the movement for several months. I think a lot of them would be getting frustrated being sidelined for that long. Regardless, they decided not to abandon the season yet (probably once the $$$ implications were slept onwith a new CBA approaching).

33
Basketball / Re: NBA 2019 - 2020 Season
« on: August 27, 2020, 01:51:04 am »
Quote from: LBSS on August 26, 2020, 05:19:29 pm
https://www.cbssports.com/nba/news/nba-boycott-live-updates-jacob-blake-shooting-leads-to-bucks-magic-lakers-blazers-okc-rockets-postponement/live/

holy fuckin shit the bucks went on a wildcat strike today against the attempted murder of jacob blake and now all of today's games are postponed. absolute muhammad ali king shit.

 :headbang:

EDIT: holy fuckin shit the brewers decided not to play, too! the nba is one thing but baseball is full of rednecks! that is wild.

The whole bubble thing felt pretty unsustainable with everything going on. I hope the players can band together and get TF out of there. Imagine what a significant statement that would be given how much $$$ is at stake.

34
Progress Journals & Experimental Routines / Re: AGC's journal
« on: August 10, 2020, 12:22:18 am »
Track - 6/8/2020

6x400m , ~5mins b/w

ATG/KOT

I didn't time these but probably all around 90sec, just tempo sprinting.

1km track

4m15s (RPE 9)
~5mins rest
4m30s (RPE 9)
~5mins rest
4m30s (RPE 9)

ATG/KOT stuff, pushups

Very wet day. Still feel very slow and unfit, but getting more volume of =<4m30s 1kms in without R calf flaring up. Will hopefully progress to doing 4-5 1kms in this session, then 2kms etc.

35
Progress Journals & Experimental Routines / Re: AGC's journal
« on: August 02, 2020, 04:39:04 am »
1kms today:

3m52s (RPE 9-9.5) - local  :personal-record:
~5mins rest
4m32s (RPE 8)
~5mins rest
4m20s (RPE 9)
500m jog.

3x10-20 pushups and core stuff, ATG exercises.

Very nice weather day today. It's the weekend so I went a bit harder on lap 1. From memory my fastest 800m on the track when training hard was 2m30s, and my best 1200m was around 4m05, so I would imagine I would have run a track 1km in around 3m20s. That would be a nice goal to hit. Calves still a bit sore during the run but improved overall.

36
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 29, 2020, 08:51:32 am »
1kms today:

4m06s (RPE 9) - local  :personal-record:
~5mins rest
4m10s (RPE 9)
~5mins rest
500m jog, R calf dead again so not forcing anything.

10/leg SL sqs, 20/leg SLDLs, KOT calf raises, 3x7 box jumps approx 24''

Got my new Zoom Rival Waffles and they are great. Not sure if it was the new shoe speed boost effect or I'm finally getting a bit fitter, but ran good times today. Need to focus on this troublesome right calf. Nothing to gain at this point so taking it easy. Next time I might try and get in more volume at lower intensity given I "PRd" today.

37
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 28, 2020, 08:23:20 am »
Quote from: LBSS on July 27, 2020, 12:22:28 pm
my calves are always super tight for a couple of days after i ramp up running volume. static stretching a few times throughout the day (just one leg at a time on a step) seems to help a lot.

Yeah I've been doing that a lot. Also adarq's soleus couch stretch (lean your knee into the couch and hang out).

38
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 26, 2020, 11:15:07 pm »
1kms today:

4m40s (RPE 8 )
~5mins rest
4m20s (RPE 9)
~5mins rest
5m10s (RPE 5, calves dead)

10/leg SL sqs, 20/leg SLDLs, KOT calf raises, 2x8 box jumps approx 30''

Very cold and wet today. No real improvements yet, my calves are very sore though. My last one was meant to be around 4m40s but calves were very tight. I think the KOT calf raises will help because they seem to work the soleus better, which is where the soreness always arises.

39
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 25, 2020, 07:56:57 am »
1kms today
4m21s (RPE 9)
5mins
4m25s (RPE 9)
5mins
4m50s (RPE 9 but gassed)

A bunch of SL squats, leg raises, and pushups.

I'm going to try this 2x/week for a bit, adding a run each time until I can do 4-5 1kms all around 4:20-30. I'm getting a lot of calf soreness from these so need to let them adjust.

Coges also kindly sent me some of Ben Patrick's ATG/KOT stuff and I like it. A lot of it is similar to what T0ddday prescribed for me a few years ago. I think it'll be great prep for more jumping, so am doing that too on non-running days.

40
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 21, 2020, 06:57:34 am »
OK, my new training ground is a 1km track around the soccer pitches at Uni. It has a big digital tower clock as well. There's outdoor fitness equipment too, which is great, but it's all locked up at the moment. Think I will try and get 2-3 runs in a week and stick to mainly shorter stuff to start. Today I ran:

1km - 4:45 (RPE 8 ), 5mins rest, 4:22 (RPE 9), ~30 pushups, 30 leg raises and 3x3/leg SL squats.

That is obviously pretty slow haha...but I think with more training I could quickly get back to where I was last year running the Masters athletics (~2:45 800m a couple of time, probably about a 3:30min km). Then maybe build towards maintaining speed for longer distances. Some short-term goals might be:

400m - 65sec
1km - <4min
2km - <10min

(Long-term 5km <22min)

And maybe 50 pushups, 50 leg raises, 10 SL squats/leg, and some hamstring stuff too I guess. Training would probably doing tempo 1kms around the track (building up to 3-4 @~4min pace), and ~50m tempo sprints on the soccer pitch. Just lots of running with good form. My right foot always lands slightly externally rotated and that has definitely made my R calf get tight quickly compared to L.

The other part of my plan is that there are a few boxes on the outdoor fitness part that would be fun to jump around on. Just for fun, I want to see how high my SVJ can go with just short sprints and SL squats, in lieu of any serious gym work. I don't think it'll get very high, but will be interesting to track. I would still love to be pursuing vertical jump, but I feel that I can pick that up again in a couple of years when gyms and bball courts might be safe again.

Ordered some new Nike Zoom Rival Waffle racers too for some forced motivation. They really are brilliant shoes and they're always <100AUD for some reason. (Thanks for putting me onto those @adarq! Do you still use them?)

41
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 16, 2020, 12:15:43 am »
Quote from: LBSS on July 14, 2020, 11:43:57 am
yo congrats on the many life changes! the improvement in job condition is not to be underrated, having a job you hate just sucks the life out of you. watched my dad go through that last year, then come out of it this year with a new gig that he really likes. night and day.

Yeah it really is night and day. Unfortunately Covid-19 has ruined a lot of the fun parts (no travel, limited activity in the lab) but I guess we're all in the same boat. I'm lucky to have changed jobs when I did, because I would have been out in the cold if I had stayed around in the last one  :huh:
I seriously lose sleep just thinking about how badly Covid-19 might have affected us.

Quote from: LBSS on July 14, 2020, 11:43:57 am
fwiw, one thing i like about running is how not time-consuming it is. there's no commute to the gym and only rarely to the track, no real warm-up unless i'm doing speed work (and those workouts are shorter, so it's a wash time-wise). just tie shoes, put on sunscreen and mask, and head out the door. obviously, my runs are longer now than they used to be, but you can gain a lot of fitness with like 4.5-5 hours per week. even now my total running time per week is only 5.5 hours, plus a cumulative hour or so for stretching.

i'm not particularly talented at distance running, either: my history was the same as yours (a casual season of xc in high school during which i ran close to 20 mins). but i'm pretty sure i'll be able to run 18:xx this year, if i stay healthy. that's not very fast, but it's good enough to be top-10 and usually top-3 or 5 in basically any local 5k, which is fun.

that said, i've lost 10 pounds, my strength is basically where it was when i first started lifting weights 11 years ago, and i'm certainly not as explosive as i was in 2016. running is obviously not a great recipe for improving vert, strength, or muscle.

it is fun as hell, though.

Yeah good point about time requirements. I'm pre-conditioned to add in at least 15-20mins of warmup to whatever I'm thinking of doing. I think somewhere around a 2-5km run as the main focus is what I might settle on. It's just fun and more motivating to have others (IRL or here) that are doing the same or similar activity, and lifting really will just be too hard for the next 2-3 months I think.

42
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 14, 2020, 07:59:39 am »
Quote from: adarqui on July 13, 2020, 10:39:26 pm
whoa awesome. congrats on the kids man!

you made some big life changes lol. nice!

as for training during covid.. ya, running is great. whether it be endurance or sprints etc, getting fresh air (hopefully away from people) and putting in some work is the way to go. so many more people running now than before covid, it's funny & cool. :ibrunning:

forget going into gyms for a long while..  :o

just get consistent w/ something u enjoy & have fun. :ninja:

pc!

Yep wise advice, thanks mate. I think I am settling on seeng how high I can get my vertical without serious weight training or access to basketball courts at >30y.o, but also thinking about running up to 5km as something different than sprinting. I do remember running cross-country one off-season and getting somewhere around a ~20min 5km near the end of the season just by turning up and doing whatever distance was on that weekend.

Quote from: Mutumbo000 on July 14, 2020, 07:19:02 am
Welcome back!

Why did you change your name?

Congratulations on your second kid.

What's your body composition like now that you haven't trained for a while?

Thanks mate. I actually changed it awhile ago after I got married to a combo name, so my wife and the kids would all have the same last name. I found the logistics of changing your name after marriage as the husband strangely difficult! Haha. But I was happy to do it.

Body comp-wise: completely the same as when I was training. That has always been in my favour - I never fluctuate that much from 10%. That's why I always respect guys who really have to train hard to keep bf% in a good range, because genetics really is such a big part of it. With all this layoff, physically I feel like I'm 23yo, not really any major injury history except my L knee with bursitis, but that feels fine atm. I'm sure all the niggles will come back once I start training hard again!

43
Progress Journals & Experimental Routines / Re: acole14's journal
« on: July 13, 2020, 03:46:06 am »
I can't believe it's been this long since I posted in my own journal :o. It's been a turbulent year and a half life-wise. Obviously covid-19 has been totally disruptive to everything, and I've had a bunch of other demands on top of that: two kids now, terrible first job out of PhD, better second job but required a relocation (luckily we just moved in time before Covid shut down everything for the first time in Victoria, Aus).

I have been exercising but not seriously training. Every stat is obviously very low. I am eternally inspired by Coges training at a high level into his 40s with kids, and I want to get back into some form of regimented training, but I have no idea what. Considering doing more running but I am not naturally good at longer stuff, and it would be a time-intensive activity to get near the levels of adarq, LBSS, vag, and the other runners (you're all very impressive btw), which I think would make it more motivating. No gym time either at the moment, but that could be something - I am wary about gyms now though, even once we're out of lockdown #2 in Victoria (the only Aus state to relapse so far). I'm posting just to make sure I keep pushing forward with ideas, otherwise I will definitely slip even more. I'd like to be an active dad with whatever sports the kids want to do eventually (I'm praying it's not soccer), so staying fit is a priority.

(I also changed my name IRL so I changed my username here too  :) )

44
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 11, 2020, 10:23:24 pm »
Oh damn. Sorry to hear that bud  :(. Great advice for dealing with the situation vag.

I have been out of the loop for awhile but how far along are you with your study now? I'm guessing it might have been disrupted a bit.

45
Basketball / Re: The Basketball Misc Thread
« on: October 16, 2019, 08:34:25 pm »
In other news, new GOAT rankings published today on NBA.com:

10. Hakeem
9. Shaq
8. Bird
7. Duncan
6. Wilt
5. Magic
4. Kareem
3. LeBron
2. MJ
1. Xi Jinping

 :derp:

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