7/23 (cont)
cals:2100
7/24
cals:2600
30 min jog @ 8:30 -8:45 mile pace - 8:30 was supposed to be low intensity pace but I ended up naturally gravitating down to 8:45 pace. Still easy but kind of disappointing
nice, but why disappointing? disappointing because you wanted 8:30 but ended up doing 8:45, meaning you feel a bit less conditioned than you want? wondering.
Crossover step starts, 25Y accelerations x10
Sprint mechanics drills x 30 mins
make sure you have a deliberate transition from prolonged slow-distance to high velocity work. work yourself into it almost like you need to "warmup" (even though you're now warmed up good) into the higher velocity movements. not sure if you do that, but i've found that going "slow" for a while, just needs a little work up to higher velocity stuff, almost like you're telling your brain that we're going to shift gears so get on board - and it will since you shouldn't be dead at all.
Back was feeling a little achy after the sprint mechanics stuff. I think I strengthened my hip flexors so much that my weak link is now my isometric back strength. My iso strength from squats/deadlifts isn't carrying over because it's a slow, prolonged contraction, as opposed to sprinting where your back needs to go from 0-100 contraction in a fraction of a second. THOSE DYNAMIC ISOMETRICS SHOULD HELP. I dont know why I'm still not doing isos, fuck.
which isos? link?
pC!
Disappointed cause I thought I was in better shape and could bust out 8:30/ 3.5miles as my comfort pace. Comparing the RPE to my 140 HR elliptical today, I think my HR during this run was like 155-160. Although the elliptical HR sensor was really janky and kept giving me incorrect readings..
ah.. all good though, these initial gains come quick.
Good looking out on the endurance->sprint transition. A few days ago I had a 40 min run and at the end I did a few sprints: and they just felt so fast, flexible, bouncy and effortless, even though It was during a moderate pace endurance run, it was amazing. I get runners high sometimes, but it doesn't usually feel like that. Was trying to repeat it but no such luck.
hah nice. ya i've felt that too after light distance work. it's like the holy grail of training, wish we could just achieve that every time.
imho, it's surprising initially how good one feels after some < 1 hour light cardio work, with subsequent lifting or even speed work. For speed work, i'd keep it more towards ~30 minutes if you're going to put it before.. but for lifting, literally could go near an hour, 30, 45, or 60 min.. and still feel fine. i'd keep it at 30-45 for now but even 60 is possible.
The Isos: I'm just going to be replicating change of direction, hip hyperextension, accelaration, bottom of SVJ joint angles against an immovable resistance, just following the guidelines in Triphasic training. For the back to carry over to sprints I was going to try to do a prone back hyperextension with a very heavy (immovable) barbell over my shoulders.
ah cool. i've tried & prescribed isos, the most effective ones have always seemed to be yielding instead of overcoming. also for me personally, overcoming is just too risky, i push things too hard and those can get really intense.
some long yielding isos i've loved:
- hamstrings/back: 45 degree hyper holds with db's or barbell at the top (iso extension stim came from this too)
- for grip: assisted crush with off hand, then try and maintain while being forced to release
- on the fence with this one, but not being able to do it has always been a bad sign for me: single leg side bridge with off leg abducted (this ex is nuts)
partial holds (5-10s):
- pretty much everything can be utilized with a pause: seen some crazy results with pause bench, pause lunge/BSS, most BW variations (pause dips/pushups/pullups)
one quasi-overcoming iso could be TKE's for VMO.. I mean, haven't seen anything like that with other joints, ie, if i did something like that with my elbow extension i imagine i'd wreck it and get some kind of tendonitis.
one weird overcoming ISO I experienced was with "nail bending", that iso until you can bend it.. pretty crazy. I sucked at it but I had that ironmind nail set & some home depot based nails, could bend the easier ones.
i'm really awful at overcoming iso abilities.. kinda interesting. been so my entire life. the best example of it, is arm wrestling. pretty sure i'd get wrecked by anyone.
