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Author Topic: Age vs VO2max  (Read 1602759 times)

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vag

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Re: Age vs Vertical
« Reply #4035 on: December 09, 2020, 07:02:29 am »
+2
8 December

Easy run 10K @ 58:05

Quote from: vag on November 10, 2020, 04:32:37 am
Bringing easy run to sub-60' 10K would be awesome, should happen in about a month or so.

Bam , dat prophecy! Exactly one month later it happened.

Very very happy, that is a huge milestone, the sub-60 10K routine easy run is no joke for me.
It was true 'easy' run, maybe on the fast side of easy but still easy. Never felt tired, pretty fresh at the end, picked up the 9th (all uphill ) km to see my reserves and did 5:23 without it being even close to max. Weather was not ideal either, it was night, semi-wet road, 10 Celsium degrees and 90% humidity.
Also i am now seeing the effect of long(er) runs. 5K seems such a small distance and 25-30 minutes such a small duration.
I am really curious to see how i would handle my reserves in a 5K all out race. Pity i cant.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: Age vs Vertical
« Reply #4036 on: December 09, 2020, 11:46:51 am »
+2
 :highfive:
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Age vs Vertical
« Reply #4037 on: December 10, 2020, 07:39:17 am »
+2
Thanks!  ;D

9 December

C1a : STIFF LEG DEADLIFT : 25kg @ 15
C1b : OVERHEAD PRESS: 25kg @ 15 ( +3 reps per set )  / UPRIGHT ROWS : 25kg @ 12 ( +2 reps per set )
C1c : BICEP CURLS : 25g @ 10 ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 15 ( +3 reps per set )
C1 info : 8 rounds

Again, C1b was OHP in the first 4 rounds and upright rows in the next 4.
Good progress 2nd time in a row.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4038 on: December 11, 2020, 01:02:58 pm »
+4
11 December

Long(ish) slow run 11K @ 1:14:40

It's been about 10 days that i am knee-pain free, so decided to gradually add volume again.
This went extremely well.  I went slow even for 'long slow' , almost boring, including a couple of stops for pictures, yet i got 6:48 average, that is insane fast for how slow i went.
I guess weather helped a lot too, i went mid-day, sunny 15'C and 60% humidity.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4039 on: December 14, 2020, 03:47:31 am »
+4
12 December

'Speed form' workout

2K warmup
8x400m @ 95%
2K cooldown

Total 8K @ 55:11

Nice, some further improvements:
Got mostly 1:35 (3:58 pace) like last time, but this time also i got two 1:30 sprints (3:45) while slowest (which with the standard course i do always lines up to be the all uphill 7th one) was 1:40 vs 1:50 last time.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4040 on: December 15, 2020, 04:31:07 am »
+1
14 December

ATG PAUSED SQUAT:
BW @ 15
25kg @ 6x10 ( -10 reps per set ) , ( +1 set ) , ( +slow tempo )
-Those 20 rep sets were highly annoying. Switched to 10 reps but slow, tempo was 1:1:1 , now it is 3:2:1.
Felt like the change was worth it. Same set duration, much less annoying, better form,  feeling the difficulty is more muscular (previously it felt like fighting with fatigue).

SS1a : PUSHUPS :  18, 18, 18, 4x15 ( + 3 reps for 3rd set )
SS1b : BENT OVER ROWS : 25 kg @  18, 18, 18, 4x15 ( + 3 reps for 3rd set )
SS1 info : 7 rounds

Nice.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4041 on: December 16, 2020, 07:06:22 am »
+2
15 December

Easy run 10K @ 58:50

Even better than last time. This was not fast-easy, this was easy-easy.
By far the easiest sub-60 10K i could ever imagine, same for the first 5K 28:45 split, easy AF.
Awesome!


Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4042 on: December 18, 2020, 06:56:01 am »
+1
17 December

Long slow run 15K @ 1:37:20 ( 6:29 pace )
:personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:

Longest I've ever done was 14K@1:37:00 (6:55 pace )
Fastest I've ever done was 12K@1:21:10 (6:44 pace )

Best part was how easy it was, pretty fresh at the end. Definite level up.
Gotta do a half marathon now that Im in good shape for it. Not time trial, just complete the damn 21.2K.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: Age vs Vertical
« Reply #4043 on: December 18, 2020, 10:48:18 am »
+1
half marathon is a whole other level from 15k IME. very doable, especially if you take it easy, just be prepared to be more tired at the end than you expect. go get it.
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Age vs Vertical
« Reply #4044 on: December 18, 2020, 02:24:27 pm »
0
Thanks for the tip. I did notice a big change yesterday around 13.5K. Suddenly muscles started hurting and overall body became too stiff, un-elastic, i had to put some effort to move things, not much but still. I would say those last 1500m were more taxing than the whole previous 13500. Still easy though. I imagine it gets worse and worse after that point? I supposed i run out of glycogen and/or electrolytes since i wasn't prepared at all, just had lunch and 3-4 hours later i went for it.


18 December

C1a : STIFF LEG DEADLIFT : 25kg @ 10 ( -5 reps per set ) , ( slower tempo )
C1b : OVERHEAD PRESS: 25kg @ 15  ( better form/ROM ) / UPRIGHT ROWS : 25kg @ 12 ( better form/ROM )
C1c : BICEP CURLS : 25g @ 10 ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 15
C1 info : 8 rounds

Did the same adjustment i did with squats, now with deadlifts. The 15-repper was only adding hands and cardiovascular fatigue. Fewer reps in slow tempo work legs better and leave arms fresher for the other exercises. Difference at form/ROM/control was evident right away!
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4045 on: December 20, 2020, 03:14:50 pm »
+1
19 December

'Tempo' workout ++

2K warmup
3K tempo : 4:52 / 5:03 / 4:49
3K cool down

Total 8K @ 51:19

Time for 3K is 14:44 , course 3K  :personal-record: , previous was 14:53 3 weeks ago.
Again it was faster than "tempo" , hence the ++ in the description, but definitely not all out. Was a bit more buffered than the previous PR actually.

Week total mileage is 33K , lifetime  :personal-record: done with only 3 runs, previous was 31.5K with 4 runs.

In other news, the organizers of the 2 big races that i was registered and got postponed for 2021, are setting up a virtual race. Super , more news soon.
« Last Edit: December 20, 2020, 03:31:08 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4046 on: December 22, 2020, 11:35:01 am »
0
21 December

ATG PAUSED SQUAT:
BW @ 15
25kg @ 6x10 , tempo 3:2:1.

SS1a : PUSHUPS : 5x18, 2x15 ( + 3 reps for 4th and 5th set )
SS1b : BENT OVER ROWS : 25 kg @ 5x18, 2x15 ( + 3 reps for 4th and 5th set )
SS1 info : 7 rounds

Feeling strong.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4047 on: December 23, 2020, 12:07:31 pm »
+1
22 December

Easy run 10K @ 55:37 , lifetime  :personal-record: , previous was 56:54   :ibrunning: :wowthatwasnutswtf: :ibrunning: :wowthatwasnutswtf: :ibrunning:

This was done fast-easy. Totally not tired at the end, didn't even need to catch some breath.
5K splits were 27:57 / 27:40. The latter is the 2nd fastest ever at that course, without even trying.
Fastest km was the 9th (!!!) , 5:20 , unintended, i just lost focus and picked the pace up. That is shocking, just 2 months ago my 3K tempo workout was slower than that.
Feels so awesome to break plateaus.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4048 on: December 26, 2020, 07:39:28 am »
0
23 December

C1a : STIFF LEG DEADLIFT : 25kg @ 10 ( slow tempo )
C1b : OVERHEAD PRESS: 25kg @ 15 / UPRIGHT ROWS : 25kg @ 12 ( better form/ROM )
C1c : BICEP CURLS : 25g @ 10
C1d : CHAIR TRICEP DIPS x 15
C1 info : 8 rounds
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #4049 on: December 27, 2020, 08:41:17 am »
+2
26 December

Run 14K @ 1:26:02

Was planned to try and run 21.1K ( half marathon ) in a long slow run pace.
But i went out at night and humidity was 95-100% so changed plan, decided to just run 90 minutes in a pace between easy and long slow.
That landed to a shocking fast 6:08, which is gigantic speed :personal-record: for a long run.
Previous pace PRs for long runs were 6:26 for 15K last week and before that 6:44 for 12K , 6:55 for 14K. This run was done deliberately faster, but still slower than 'easy'.
Also ultra happy that 10K split was still under 1 hour, even barely, 59:50.
I will try to fit that 21K in a sunny day soon.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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