61
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: August 06, 2024, 05:08:15 pm »
hell yeah, go get it.
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62
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 05, 2024, 02:54:55 pm »
sick all weekend. sucked. still not feeling quite right.
63
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 31, 2024, 12:03:08 pm »
last night
- run 30:39, 5.23 km
just to get the juices flowing. work has gone nuts this week. but did a new route, along a protected bike lane that goes all the way to a trail that leads to my office. i haven't been going in this summer but once we have to start going in again in september that'll be a great running route. four miles door-to-door.
- run 30:39, 5.23 km
just to get the juices flowing. work has gone nuts this week. but did a new route, along a protected bike lane that goes all the way to a trail that leads to my office. i haven't been going in this summer but once we have to start going in again in september that'll be a great running route. four miles door-to-door.
64
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 28, 2024, 06:33:54 pm »
- climb x 90 mins
we went to a concert last night with a friend who's a more advanced climber and she said that to warm up she likes to just do all the yellows, reds, and greens in a row without resting. tried that today, liked it. good session overall. i watched a guy complete the weird orange one and it really is just a big contorting jump with a swing on the end. my left mid-back (lower trap) is a little sensitive today so i didn't want to do anything too trying like that. but did complete a couple of other oranges, including the one i got a cramp on the other day, so that's cool! also cool that there were a few people all trying to figure it out at once and we worked it out together. fun.
shoulder and now left elbow are not hurt but something is going on in there. gonna take a few days off from climbing.
we went to a concert last night with a friend who's a more advanced climber and she said that to warm up she likes to just do all the yellows, reds, and greens in a row without resting. tried that today, liked it. good session overall. i watched a guy complete the weird orange one and it really is just a big contorting jump with a swing on the end. my left mid-back (lower trap) is a little sensitive today so i didn't want to do anything too trying like that. but did complete a couple of other oranges, including the one i got a cramp on the other day, so that's cool! also cool that there were a few people all trying to figure it out at once and we worked it out together. fun.
shoulder and now left elbow are not hurt but something is going on in there. gonna take a few days off from climbing.
65
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 27, 2024, 12:24:05 pm »
yesterday
- warm up
treadmill run, jump rope, joint mobilizations
- squat 185 x 5,5
allllrighty then. will go to 195 next time.
- hyper x 10,10
- DB OHP 40s x 5,5
- inverted row x 10
- curls 20s x 10
- cable tricep press-down x 10
- a bunch of random core stuff
-- TTB
-- windshield wipers (not full ROM)
-- hollow body hold 15-20s x 3
-- superman hold 15s x 3
- stretch
just playing around really. apart from the squats, i haven't settled on a routine and that's fine for now. mid/upper-back were bothering me a little during the squats.
- warm up
treadmill run, jump rope, joint mobilizations
- squat 185 x 5,5
allllrighty then. will go to 195 next time.
- hyper x 10,10
- DB OHP 40s x 5,5
- inverted row x 10
- curls 20s x 10
- cable tricep press-down x 10
- a bunch of random core stuff
-- TTB
-- windshield wipers (not full ROM)
-- hollow body hold 15-20s x 3
-- superman hold 15s x 3
- stretch
just playing around really. apart from the squats, i haven't settled on a routine and that's fine for now. mid/upper-back were bothering me a little during the squats.
67
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 25, 2024, 10:05:19 pm »
tuesday
- run 57:43, 9.21 km
hot
today
- run to gym
- climb x 75 mins
was trying a new orange route and got a cramp in my shoulder (!) from trying the second move. that's never happened before. i'm sure i can do that one, but i decided to move on for the day. did not make much progress on the other orange one i was trying the other day, but that's okay. tried a looong overhanging black one (next level up from orange) a couple of times as well. limiting factor for me there is endurance, influenced by my poor technique. so many different things to work on!
- run to grocery store
- run 57:43, 9.21 km
hot
today
- run to gym
- climb x 75 mins
was trying a new orange route and got a cramp in my shoulder (!) from trying the second move. that's never happened before. i'm sure i can do that one, but i decided to move on for the day. did not make much progress on the other orange one i was trying the other day, but that's okay. tried a looong overhanging black one (next level up from orange) a couple of times as well. limiting factor for me there is endurance, influenced by my poor technique. so many different things to work on!
- run to grocery store
68
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2024, 08:49:12 pm »
for sure. it felt, on a smaller scale, like the first time i dunked. like a whole-body fist pump. the purple one was intimidating because the final move is to get your body from down and to the left of your right leg, to up and over and slightly to the right of your right leg, with nothing to hold onto between roughly your left hip and the final hold. your right foot is ~2m off the ground to start the move, and the wall is vertical, not a slab. or to put it more simply: you're pretty high up, balanced on one foot with a good bit of your bodyweight below it, and there's nothing to hold onto.
and yeah i see absolutely no reason to get new squat shoes. i've never worn them outdoors, even, the soles have no wear at all.
- warm up
- climb x 45 mins
mostly worked on easier stuff, repeating to make things more fluid, working on twisting to reach rather than keeping my hips square. then went to the overhanging section and did a purple and an orange, got both on first try. overhang is easiest for me since i'm relatively strong, but it's good to work on doing it with as little effort as possible. that'll open up longer routes and routes with harder moves. lastly ended up trying to figure out how to start an orange with some bros who were standing around puzzling on it. we could not figure it out.
- treadmill intervals
-- warm up x 1 mile
-- 3 x 0.5 mile @ 6:27 pace, 0.25 mile @ 9:22 pace
-- cool down
partway through this i had a brainwave about the orange one that i was trying at the end and almost stopped and ran back over to it, lol. it's a new route, so i've got time to come back to it.
and yeah i see absolutely no reason to get new squat shoes. i've never worn them outdoors, even, the soles have no wear at all.
- warm up
- climb x 45 mins
mostly worked on easier stuff, repeating to make things more fluid, working on twisting to reach rather than keeping my hips square. then went to the overhanging section and did a purple and an orange, got both on first try. overhang is easiest for me since i'm relatively strong, but it's good to work on doing it with as little effort as possible. that'll open up longer routes and routes with harder moves. lastly ended up trying to figure out how to start an orange with some bros who were standing around puzzling on it. we could not figure it out.
- treadmill intervals
-- warm up x 1 mile
-- 3 x 0.5 mile @ 6:27 pace, 0.25 mile @ 9:22 pace
-- cool down
partway through this i had a brainwave about the orange one that i was trying at the end and almost stopped and ran back over to it, lol. it's a new route, so i've got time to come back to it.
69
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 21, 2024, 05:58:01 pm »
thursday
- run ~3.5 miles
watch not syncing for some reason so just approximating here.
yesterday
- run x 10 mins
- climb x 45 mins
wife's first time back in the gym since her injury. this was as long as she had energy for. climbing was okay.
today
- warm up
- climb x 30 mins
extremely hyped to finish the orange route that i had been struggling with for the past few weeks. also did a purple (one level easier) that i'd tried previously and just gotten intimidated by. very, very happy.
- squat 185 x 5,3
lmao but first time putting on the do-wins since...2017? i feel like i must have tried to squat in ~2021 - i have a memory of getting under a bar and my shoulders being too tight - but can't really remember. anyway first time in literally years under a bar. felt surprisingly good, considering. i'm gonna be sore tomorrow. will be very careful with these.
- DB OHP 40s x 5,5
- kroc row 70 x 17,15
lol weeeak
- run ~3.5 miles
watch not syncing for some reason so just approximating here.
yesterday
- run x 10 mins
- climb x 45 mins
wife's first time back in the gym since her injury. this was as long as she had energy for. climbing was okay.
today
- warm up
- climb x 30 mins
extremely hyped to finish the orange route that i had been struggling with for the past few weeks. also did a purple (one level easier) that i'd tried previously and just gotten intimidated by. very, very happy.
- squat 185 x 5,3
lmao but first time putting on the do-wins since...2017? i feel like i must have tried to squat in ~2021 - i have a memory of getting under a bar and my shoulders being too tight - but can't really remember. anyway first time in literally years under a bar. felt surprisingly good, considering. i'm gonna be sore tomorrow. will be very careful with these.
- DB OHP 40s x 5,5
- kroc row 70 x 17,15
lol weeeak
70
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2024, 01:34:19 pm »
last night
- warm up
- climbing class x 90+ mins
focus was on dynamic movement. learned some things but mainly it was good to get a little practice with a coach watching (even if i was in middle school when said coach was born, god it's funny to get old). after the lesson was over, the coach asked if anyone wanted help with anything else - nice guy - and one other student and i had chatted on the side earlier about the orange route i've been struggling with. he helped a lot with that one, to the point where i think i might actually be able to work it out. looking forward to trying again.
elbows hurting a little, especially left, but not in the same way that my left has been nagging gently. they feel okay today though.
- warm up
- climbing class x 90+ mins
focus was on dynamic movement. learned some things but mainly it was good to get a little practice with a coach watching (even if i was in middle school when said coach was born, god it's funny to get old). after the lesson was over, the coach asked if anyone wanted help with anything else - nice guy - and one other student and i had chatted on the side earlier about the orange route i've been struggling with. he helped a lot with that one, to the point where i think i might actually be able to work it out. looking forward to trying again.
elbows hurting a little, especially left, but not in the same way that my left has been nagging gently. they feel okay today though.
71
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 17, 2024, 09:47:45 am »
it is offensively hot, we've tied or broken all-time heat temps twice in the last three days. thunderstorms coming today, per forecast. may it be correct and may they cool us the fuck off. also wife has been on a downswing emotionally and so i haven't felt as much like running.
monday
- warm up
- bouldering x 60 mins
much less frustrating than the previous session, kept it less ambitious and more focused on technique and repeating climbs and paying attention to how they felt.
- superset x 4
-- pull up x 5
-- push up x 15
more sets, fewer reps, more volume
- hangboard x 10s x 3
left elbow, which is always kind of there in the background, started to announce itself a little. stopped there.
going to an intermediate climbing class tonight, looking forward to it!
monday
- warm up
- bouldering x 60 mins
much less frustrating than the previous session, kept it less ambitious and more focused on technique and repeating climbs and paying attention to how they felt.
- superset x 4
-- pull up x 5
-- push up x 15
more sets, fewer reps, more volume
- hangboard x 10s x 3
left elbow, which is always kind of there in the background, started to announce itself a little. stopped there.
going to an intermediate climbing class tonight, looking forward to it!
72
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 12, 2024, 01:06:19 pm »
that would be the idea!
last night
- run 18:42, 3.52 km
to gym. what a difference 5-7 degrees (F) of heat and 10 degrees of dew point make.
- bouldering x 60 mins
last night
- run 18:42, 3.52 km
to gym. what a difference 5-7 degrees (F) of heat and 10 degrees of dew point make.
- bouldering x 60 mins
73
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 09, 2024, 10:10:42 am »
wife is progressing, the PT unlocked her brace to 70 degrees of flexion yesterday and hopefully after her appointment tomorrow will be cleared to use only one crutch and use the exercise bike. that means she can start going back to the gym. in her reading - she, even more than i, gets obsessive about fitness hobbies - she's been learning about the potential for ACL tears to lead to earlier-onset arthritis in the affected joint, and how weight lifting can mitigate that. dynamic movements are out for her for the next several months at least, but in the meantime she is planning to start working more seriously on strength. because i love having her as a training buddy, and because i've been mentally gesturing toward a return to weightlifting for what feels like four years, i'll start reintroducing weights.
i'm also planning to sign up for a couple of races this fall. the philly half marathon is right after my birthday, and the friend i ran with the other day is doing the baltimore marathon a few weeks before that, so i might sign up for the concurrent 10k as a tune-up race.
running + climbing + lifting = my own personal crossfit! means i'll probably progress more slowly on each than i would if i focused, but i don't really care.
once she's working out again, it'll be easier to motivate myself to train 5-6 days per week. something like:
day 1: long run
day 2: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 3: easy run
day 4: speed/tempo
day 5: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 6: rest
day 7: maybe climb, maybe go for a hike, stand up paddleboarding, any other kind of movement
i'm also planning to sign up for a couple of races this fall. the philly half marathon is right after my birthday, and the friend i ran with the other day is doing the baltimore marathon a few weeks before that, so i might sign up for the concurrent 10k as a tune-up race.
running + climbing + lifting = my own personal crossfit! means i'll probably progress more slowly on each than i would if i focused, but i don't really care.
once she's working out again, it'll be easier to motivate myself to train 5-6 days per week. something like:
day 1: long run
day 2: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 3: easy run
day 4: speed/tempo
day 5: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 6: rest
day 7: maybe climb, maybe go for a hike, stand up paddleboarding, any other kind of movement
74
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 08, 2024, 08:05:19 pm »
- run 20:00, 3.49 km
to gym
- bouldering x 60 mins
mixed bag. there's an orange one (V3-V5) that i can't even do the first damn move of. rather, i've done it like 1.5 times in three separate sessions. i kind of know what i'm doing wrong but obviously not really or i'd have figured it out by now. at this rate they'll change it out before i get it. on the plus side, there's a long overhanging black one (V4-V6) that i got much farther on today than previously. still not finished but i think i can do it if i stay efficient and just keep moving.
-- pull up x 10,6
-- push up x 20,10
focused on form with push ups to a greater degree than previously, and it stretched my wrists more. submax on both pull ups and push ups but i'm really trying to avoid giving myself elbow and/or shoulder issues
- 20mm hang board x (3 x 5s on/5s off) x 2
- run 21:58, 3.46 km
to home
it's so hot and humid. T+DI at 8 PM is >160, must have been closer to 170 when i was leaving the house. run home is mostly uphill and i was tired from the climbing, pace reflects that.
to gym
- bouldering x 60 mins
mixed bag. there's an orange one (V3-V5) that i can't even do the first damn move of. rather, i've done it like 1.5 times in three separate sessions. i kind of know what i'm doing wrong but obviously not really or i'd have figured it out by now. at this rate they'll change it out before i get it. on the plus side, there's a long overhanging black one (V4-V6) that i got much farther on today than previously. still not finished but i think i can do it if i stay efficient and just keep moving.
-- pull up x 10,6
-- push up x 20,10
focused on form with push ups to a greater degree than previously, and it stretched my wrists more. submax on both pull ups and push ups but i'm really trying to avoid giving myself elbow and/or shoulder issues
- 20mm hang board x (3 x 5s on/5s off) x 2
- run 21:58, 3.46 km
to home
it's so hot and humid. T+DI at 8 PM is >160, must have been closer to 170 when i was leaving the house. run home is mostly uphill and i was tired from the climbing, pace reflects that.
75
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2024, 08:54:32 pm »
- run 5.65 km, walk ~4.5 km
a friend came over to help us move some furniture around now that wife is able to go up and down stairs, and he's a runner so we decided to head out after. T+DI was near 170. he was gassed from a yoga/fitness class earlier in the day and also is not as fit as me i guess, so meant to do ~6 miles and ended up cutting it off at ~3.5 and buying a couple of gatorades.
a friend came over to help us move some furniture around now that wife is able to go up and down stairs, and he's a runner so we decided to head out after. T+DI was near 170. he was gassed from a yoga/fitness class earlier in the day and also is not as fit as me i guess, so meant to do ~6 miles and ended up cutting it off at ~3.5 and buying a couple of gatorades.