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w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.
so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.
*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.
This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.
I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious
Thanks bro!
Bench-
aarx12
60x12
80x6
100x3
110x2
120x2
110x3
100x8
Incline DB Bench-
10x12
20x12
28x5
36x5
30x10
Chin Ups-
30kgx3
15kgx8
10kgx8
dead hang- 35 seconds
I'm off to Brisbane for 8 days so won't be posting for a while. Merry Christmas to everyone!
Im down with the damn flu. Id be ok with it, you can expect to lose a week for a flu or sth, but the timing is bad, last week before a 10 days off. On the other hand i haven't missed/deloaded even 1 week since end of august that i started, so i guess some more rest wont hurt that much. Will try to squeeze some volume weight session before i leave, as a last minute stimulus.
16 December 2017
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none
PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg
1@60kg , ties 1RM
-Again barely failed 2nd rep @60.
HALF SQUAT:
10@60kg
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Stong and solid and all , but:
The concept here is to get those more and more solid staying at the same load, but i am not sure its working. Have vids of 3 weeks, will do yet another and upload during Xmas.
DIPS:
16@BW ( +2 reps ) ,
10@BW+5kg , ties
7@BW+10kg ( -1 rep )
7@BW+15kg ( +2 reps ) ,
15@BW
-Incredibly strong. 7@15 is nuts. 16@BW too. I guess im good at dips for some reason ( naturally strong tris maybe? ).
DEAD-HANG CHINUPS:
12@BW ( -1 rep )
8@BW+5kg , ties
7@BW+10kg ( +1 rep ) ,
5@BW+15kg
11@BW ( +1 rep )
-Very happy with 7@10kg. 15kg still too heavy to pull 6th time.
PAUSED SEATED CALF RAISE MACHINE:
12@70kg ( +5 kg )
12@70kg ( +5 kg )
12@70kg ( +5 kg )
-Some ROM compromise in last reps of each set but still solid and very strong.
12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.
Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel)
315*5
Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")
SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ
Bench:
175 2*5
135 (paused)* 8,8,8,10
Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1
ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180<a href="http://www.youtube.com/watch?v=JlhmxULz-2Y" target="_blank">http://www.youtube.com/watch?v=JlhmxULz-2Y</a>
@ 3:00 (-1s) / 4:50 min/mi / 12.43 mph.
by 1s.. but
Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.
Now I'm trying to get this burger. Need red meat.
Burgers fix everything. That and donuts.
#adarqburgercrew
