Author Topic: Age vs VO2max (Read 1604242 times)

vag · « **Reply #4260 on:** December 10, 2021, 07:16:25 am »

Hey, thanks man, appreciate it.
As for the upper body, i don't do it for anything running related and i don't have the slightest clue how they correlate, although looking at 5K and above runners it looks like upper body muscles are useless lol.
Personally I lift upper for solely aesthetic and confidence reasons, my natural built is skinny fat weak roadkill ectomorph and i don't like that, i like feeling and looking more pumped and strong.
A somewhat compound movements push-pull schedule is very easy to keep up with and very time-efficient too. Just pick a couple of combos, e.g. pushups pullups one day, OHP/rows the other and progressively overload those.
Adding core is also a great idea, i started that last year but then forgot it. Ill bring it back!!!

vag · « **Reply #4261 on:** December 13, 2021, 05:33:27 am »

9 December

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds

12 December

Tempo run

4K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
2K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:49 / 4:47 / 4:48

Could go faster but decided to stick to the target pace.
Winter weather is giving me a hard time to stay consistent, i just gotta squeeze runs in whenever i see acceptable conditions.

FP · « **Reply #4262 on:** December 13, 2021, 01:56:00 pm »

Quote from: vag on December 10, 2021, 07:16:25 am

Hey, thanks man, appreciate it.
As for the upper body, i don't do it for anything running related and i don't have the slightest clue how they correlate, although looking at 5K and above runners it looks like upper body muscles are useless lol.
Personally I lift upper for solely aesthetic and confidence reasons, my natural built is skinny fat weak roadkill ectomorph and i don't like that, i like feeling and looking more pumped and strong.
A somewhat compound movements push-pull schedule is very easy to keep up with and very time-efficient too. Just pick a couple of combos, e.g. pushups pullups one day, OHP/rows the other and progressively overload those.
Adding core is also a great idea, i started that last year but then forgot it. Ill bring it back!!!

Yeah youre probably right about upper body not being too much of a factor. But i dont think you need too much mass for muscles with good endurance. I get way too excited about low percentage of theories theories because they are interesting/innovative. But hopefully ill hit the nail on the head with just a few theories and find a really good solution to something. But in this case im not even sure how much of a countermovement upper body provides in jogging since most people rotate their torso in some way when running. Maybe thats the part that needs extra work

vag · « **Reply #4263 on:** December 14, 2021, 04:22:49 am »

Hey im all in for trying to find your own preferred path through theories. And also a balanced training is always better IMHO.
As for upper body muscles and running though, i am absolutely sure they are just deaed weight.
Just look at the 5K olympics finish , those guys look like they couldn't lift a bar to save their lives:

Even the 800m guys , which is more of a long sprint than a short distance race, they are still underdeveloped:

And now that i proved upper body is worthless for running, let's see what i did yesterday for my running training

:

13 December

SS1a : PUSHUPS : 20 @ BW ( 5 reps for 2 sets )
SS1b : BENT ROWS : 20 @ 25kg ( 5 reps for 2 sets )
SS1 info : 12 rounds

480 total reps, that must be a

or something. Wasn't easy, chest and back could take it but arms were very close to failure at the last sets.

vag · « **Reply #4264 on:** December 20, 2021, 06:26:11 am »

A combination of winter weather ( very windy, frost level temperatures, sudden storms ) , lots of work and my moderna booster shot sabotaged the rest of the training week.
I would be ok with it if Xmas ( and the expected fitness and training masacre ) weren't around the corner. Oh well.

18 December

Easy run 14K @ 1:19:32 ( 5:41 pace )

Fastest long run ever , previous bests were 14K @ 5:45 / 13 K @ 5:43

10K was 55:14 , pacing 5:30 10K is now basic, wow.
Also this was truly an easy run, not pushing it at all. Happy!

vag · « **Reply #4265 on:** December 21, 2021, 04:21:14 am »

20 December

SS1a : PUSHUPS : 20 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 12 rounds

vag · « **Reply #4266 on:** December 23, 2021, 05:20:59 am »

22 December

SS1a : OVERHEAD PRESS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 6 rounds

Still too busy in the daylight and too cold outside at nights, no running.

vag · « **Reply #4267 on:** December 27, 2021, 01:01:30 pm »

26 December

Easy run 10K @ 55:14 ( 5:31 pace )

Pacing got rusty, couldn't find a sweet spot, whenever i was losing focus i was going too fast ( pace around 5:00 ) and then slowing down and recovering at around 6:00.

vag · « **Reply #4268 on:** December 28, 2021, 02:10:00 pm »

28 December

Low aerobic zone run 11K @ 1:20:44 ( 7:20 pace )

Very nice for not having done a low aerobic run in 4 weeks, expected 7:30 pace or more, 7:20 is dope.
Also this was done in horribly humid weather, over 90%, everything wet without any rain.

vag · « **Reply #4269 on:** December 30, 2021, 09:02:26 am »

29 December

SS1a : PUSHUPS : 10x20 / 2x25 @ BW
SS1b : BENT ROWS : 10x20 / 2x25 @ 25kg
SS1 info : 12 rounds

Did 5 extra reps at the last 2 supersets just to reach the 500 total reps milestone

vag · « **Reply #4270 on:** January 04, 2022, 04:15:03 am »

Happy new year all!
A lot of food was eaten, a lot of whisky was drunk and a lot of cigars were smoked. Totally worth it

And now let's go.

3 January

Easy run 10K @ 57:31 ( 5:45 pace )

Nice and easy, solid steady pacing this time. Good start.

Running goals for 2022 :
Sub 2-hours half-marathon
Sub 47:30 10K ( 4:45 pace )
Sub 22:00 5K

Id really like to get back to the gym and do some real lifts, but that will have to wait for the end of the pandemic, hopefully not too far away now, a few more months of patience.

Cheers!

vag · « **Reply #4271 on:** January 05, 2022, 04:24:38 am »

4 January

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds

Same with last time. 500 reps feels like norm now.
I plan to start adding 25-s sets now so split the presentation in 2 super-sets, although it is the same thing, just different reps.

vag · « **Reply #4272 on:** January 07, 2022, 05:44:43 am »

6 January

Low aerobic zone run 12K @ 1:31:45 ( 7:38 pace )

First low aerobic run of the year, not bad at all. Humidity was out of this world, 95%, clear skies but everything soaked, whack!

vag · « **Reply #4273 on:** January 08, 2022, 08:57:49 am »

7 January

Tempo run

3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest ( +1 sprint )
1.5K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:43 / 4:47 / 4:40 / 5:00

Added a 4th sprint. I got tired though so i missed target pace at that last one. Clear negative on the other 3 though so overall great.
Now i will start progressively overloading the easy and low aerobic runs mileage. My plan is set, next October that is this big night race, i am competing at the half marathon

vag · « **Reply #4274 on:** January 18, 2022, 07:51:21 am »

A combination of lots of work, freezing weather and low motivation have caused a week off. I could force a couple of workouts after mid-week but decided to just let it happen.
Lets' see if i can bounce back strong.

17 January

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds

Matched last time's reps. Of course it felt harder than 2 weeks ago but I'm happy i pulled it through.

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Author Topic: Age vs VO2max (Read 1604242 times)

vag

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