Author Topic: warpspeed to the new scenario (Read 639093 times)

Joe · « **Reply #360 on:** January 29, 2018, 06:07:12 am »

29-01-18

Morning BW: 71.0kg [not surprised, ate a whole pack of chocolate biscuits...just kinda needed it]

Workout

Chins
BW x 5
+10 x 3
+20 x 3, 3, 3, 3
+10 x 5, 5

Walking Lunge
+32 x 10, 10, 10

DB Incline Bench
14 x 6
22 x 10, 10, 7

BB Row
55 x 10, 10, 10

DB OHP
14 x 11, 9, 7

Notes

Decent workout. Chins continuing strongly. If I stick to it this could well be the year I hit the OAC, I think.

Tried out walking lunges instead of squats for a couple of reasons. First is that my knee is kind of still bugging, primarily when I take stairs two at a time, so I didn't want to load them in squats. Figure I also ought to be doing more single leg stuff for stability and running specific strength. The feeling of these lunges was quite reminiscent of the wobbly legged dropped hips feel of the last few hundred meters of kick in the 5k race, so hopefully they'll help me to be stronger there.

Knee felt better after the workout than it did before, which is good. I booked a deep tissue/sports massage for today, too. Never had a proper massage before, so I'm curious. Seems like now is as good a time as any, and the masseuse has solid reviews and seems to know what they're about, so I'm hopeful.

Must. Rest. Fully. Tomorrow.

adarqui · « **Reply #361 on:** January 29, 2018, 06:41:07 am »

Quote from: Joe on January 29, 2018, 06:07:12 am

29-01-18

Morning BW: 71.0kg [not surprised, ate a whole pack of chocolate biscuits...just kinda needed it]

Workout

Chins
BW x 5
+10 x 3
+20 x 3, 3, 3, 3
+10 x 5, 5

Walking Lunge
+32 x 10, 10, 10

DB Incline Bench
14 x 6
22 x 10, 10, 7

BB Row
55 x 10, 10, 10

DB OHP
14 x 11, 9, 7

Notes

Decent workout. Chins continuing strongly. If I stick to it this could well be the year I hit the OAC, I think.

Tried out walking lunges instead of squats for a couple of reasons. First is that my knee is kind of still bugging, primarily when I take stairs two at a time, so I didn't want to load them in squats. Figure I also ought to be doing more single leg stuff for stability and running specific strength. The feeling of these lunges was quite reminiscent of the wobbly legged dropped hips feel of the last few hundred meters of kick in the 5k race, so hopefully they'll help me to be stronger there.

Knee felt better after the workout than it did before, which is good. I booked a deep tissue/sports massage for today, too. Never had a proper massage before, so I'm curious. Seems like now is as good a time as any, and the masseuse has solid reviews and seems to know what they're about, so I'm hopeful.

Must. Rest. Fully. Tomorrow.

nice session. I need to try and win this OAC challenge tho.

nice move on the lunges. i've been thinking of bringing them back too starting this week, been feeling like my legs are "weak" for a while now. Not doing my really focused speed sessions had made them feel more week, so i'm bringing those back (probably on Thursday), but i'd also like to add some high volume lunges back in. But, not going to go nuts on lunges right out of the gate & give myself 7-day soreness, going to work into them slowly .. i'll try and be smart for once.

curious to see how you like that deep tissue massage. I've personally never liked them, but I did have some back issues long ago (~2005 or so?) that some specialist dug deep into, seemed to help a bit iirc.

peace!!

Joe · « **Reply #362 on:** January 29, 2018, 12:51:49 pm »

Quote from: adarqui on January 29, 2018, 06:41:07 am

nice session. I need to try and win this OAC challenge tho.

nice move on the lunges. i've been thinking of bringing them back too starting this week, been feeling like my legs are "weak" for a while now. Not doing my really focused speed sessions had made them feel more week, so i'm bringing those back (probably on Thursday), but i'd also like to add some high volume lunges back in. But, not going to go nuts on lunges right out of the gate & give myself 7-day soreness, going to work into them slowly .. i'll try and be smart for once.

curious to see how you like that deep tissue massage. I've personally never liked them, but I did have some back issues long ago (~2005 or so?) that some specialist dug deep into, seemed to help a bit iirc.

peace!!

oh shit, it's on! I saw your big bodyweight session in you're log, looks like you're gonna be taking this seriously. Lucky for me I'm still a fair bit fatter than you, haha, so if I can sort that I'll have a good lead on ya.

Lunges were really fun! I think as I adapt I will just have one day with squats and one day with lunges. Doing leg strength only once a week seems not quite frequently enough, so having two sessions seems sensible. I remember your epic rooftop walking lunges, those were awesome. Probably, yeah, a good idea to wait a bit on going in on those again.

Massage was good! Knee felt a bit better and just getting worked on pretty hard all over was great. Might keep it in the back pocket in case I feel the need for it again since it wasn't too expensive.

Joe · « **Reply #363 on:** January 29, 2018, 01:04:32 pm »

Just going to throw in some general principles I'm thinking about and which I will use to structure my training.

Aim still to lift 2xWeek, focus on chinning strength and maintaining mass everywhere upper body. Using squats and lunges to support running. May have to add in another chinning session at some point.

Continue working to drop weight. Target is probably ~68 for 10% bf.

Running: I hit consecutive 22+ mile weeks now. This week will probably be lighter, maybe just 15-20 total, since Mon+Tues will be off and I will be working the rest quite easily so as not to make this knee thing into a real injury. The plan is to steadily increase mileage/time on feet with time, though.

Running things to do once/week each: strides (in the middle of an easy run, ~4-10x60-100m at relaxed but fast pace); hill sprints (in the middle of an easy run, ~4-10x6-10 seconds, progressing volume over time); a tempo run (starting a 2x10mins, progressing with time to 1x30 min). Everything else is just easy mileage. As I said in my reply to LBSS, focus is on aerobic development without sabotaging strength/speed. I'll try to ride this wave and really get the fundamentals down before doing any fancy intervals or whatever. See what sort of 5k time I can get with just "basic" training.

My 5k pace was ~6:39/mi which makes my tempo pace 7:02-7:10 [the lower end comes from the Jack Daniels calculator, higher end from "tinman" of letsrun's 93% principle]. Other than the 5k race itself and the one mile I did as a test I don't think I have run a single mile faster than 8:05 in training. Getting a bit of work in this low 7:0x range should be a nice additional stimulus without being too intense. Looking forward to experiencing that.

adarqui · « **Reply #364 on:** January 29, 2018, 02:35:55 pm »

Quote from: Joe on January 29, 2018, 12:51:49 pm

Quote from: adarqui on January 29, 2018, 06:41:07 am
nice session. I need to try and win this OAC challenge tho.

nice move on the lunges. i've been thinking of bringing them back too starting this week, been feeling like my legs are "weak" for a while now. Not doing my really focused speed sessions had made them feel more week, so i'm bringing those back (probably on Thursday), but i'd also like to add some high volume lunges back in. But, not going to go nuts on lunges right out of the gate & give myself 7-day soreness, going to work into them slowly .. i'll try and be smart for once.

curious to see how you like that deep tissue massage. I've personally never liked them, but I did have some back issues long ago (~2005 or so?) that some specialist dug deep into, seemed to help a bit iirc.

peace!!

oh shit, it's on! I saw your big bodyweight session in you're log, looks like you're gonna be taking this seriously. Lucky for me I'm still a fair bit fatter than you, haha, so if I can sort that I'll have a good lead on ya.

i will equalize that by getting to 5% body fat....... lulz.

Quote

Lunges were really fun! I think as I adapt I will just have one day with squats and one day with lunges. Doing leg strength only once a week seems not quite frequently enough, so having two sessions seems sensible. I remember your epic rooftop walking lunges, those were awesome. Probably, yeah, a good idea to wait a bit on going in on those again.

Massage was good! Knee felt a bit better and just getting worked on pretty hard all over was great. Might keep it in the back pocket in case I feel the need for it again since it wasn't too expensive.

awesome! @ *

Quote from: Joe on January 29, 2018, 01:04:32 pm

Just going to throw in some general principles I'm thinking about and which I will use to structure my training.

Aim still to lift 2xWeek, focus on chinning strength and maintaining mass everywhere upper body. Using squats and lunges to support running. May have to add in another chinning session at some point.

Continue working to drop weight. Target is probably ~68 for 10% bf.

Running: I hit consecutive 22+ mile weeks now. This week will probably be lighter, maybe just 15-20 total, since Mon+Tues will be off and I will be working the rest quite easily so as not to make this knee thing into a real injury. The plan is to steadily increase mileage/time on feet with time, though.

Running things to do once/week each: strides (in the middle of an easy run, ~4-10x60-100m at relaxed but fast pace); hill sprints (in the middle of an easy run, ~4-10x6-10 seconds, progressing volume over time); a tempo run (starting a 2x10mins, progressing with time to 1x30 min). Everything else is just easy mileage. As I said in my reply to LBSS, focus is on aerobic development without sabotaging strength/speed. I'll try to ride this wave and really get the fundamentals down before doing any fancy intervals or whatever. See what sort of 5k time I can get with just "basic" training.

My 5k pace was ~6:39/mi which makes my tempo pace 7:02-7:10 [the lower end comes from the Jack Daniels calculator, higher end from "tinman" of letsrun's 93% principle]. Other than the 5k race itself and the one mile I did as a test I don't think I have run a single mile faster than 8:05 in training. Getting a bit of work in this low 7:0x range should be a nice additional stimulus without being too intense. Looking forward to experiencing that.

yup. i like the idea of figuring out what you can do with "simple training" first .. even if it's literally 6 months to a year. That's basically what I did, a few different ways: simple stuff first, advanced stuff later without hills/long runs (2017), advanced stuff with hills/long runs (2018) As long as progress is being made, it won't make you "dream" of changing things up.

also, if you have an easy day schedule because the previous day was hard, i'd personally avoid doing strides/sprints and such during the easy day. For me, easy days (when I do them) are crazy light.. 9+ min/mi relaxing, never getting out of "neutral". Most experienced runners do it that way as well. So, just be careful not to hit the gas when it could keep you stale for the next day. If you go: (1) hard, (2) easy, (3) easy, (4) hard, then doing strides etc during easy #3 should be fine.. but if it's (1) hard, (2) easy, (3) hard, i wouldnt do that on easy-2.

Joe · « **Reply #365 on:** January 30, 2018, 08:29:10 am »

30-01-18

Morning BW: 70.7kg

Notes

Sore upper back and glutes. Area around knee a bit tender from massage, as I was warned. Feels better overall, though. Should be easy to rest today, haha.

Joe · « **Reply #366 on:** January 31, 2018, 01:30:28 pm »

31-01-18

Morning BW: N/A

Workout

Run w/ GF -- 2.93mi in 34:06 [11:38 pace]

Notes

Taking it super easy for the knee. Avg HR in low 130s. Knee feels fine. Still shall take tmrw off. No need to be pushy about anything here. GF is in good shape, she was at a conversational pace for this too and doesn't run regularly, though she does exercise. Gonna try to convince her to run more.

adarqui · « **Reply #367 on:** February 01, 2018, 12:23:12 pm »

Quote from: Joe on January 31, 2018, 01:30:28 pm

31-01-18

Morning BW: N/A

Workout

Run w/ GF -- 2.93mi in 34:06 [11:38 pace]

Notes

Taking it super easy for the knee. Avg HR in low 130s. Knee feels fine. Still shall take tmrw off. No need to be pushy about anything here. GF is in good shape, she was at a conversational pace for this too and doesn't run regularly, though she does exercise. Gonna try to convince her to run more.

that's awesome.

if she gets consistent with it, eventually bring her to the track. track workouts with your gf will be athletically-romantic af.

Joe · « **Reply #368 on:** February 02, 2018, 06:29:26 am »

02-02-18

Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]

Workout

Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2

Pullups
BW x 10, 9

Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]

OHP
Bar x 5
30 x 5
40 x 5, 5, 5

V-Bar Cable Row
54 x 14, 13

Dips
BW x 16, 12, 8

Hammer Curls
14 x 10, 8, 6
8 x 16

Notes

Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...

adarqui · « **Reply #369 on:** February 02, 2018, 08:03:55 am »

Quote from: Joe on February 02, 2018, 06:29:26 am

02-02-18

Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]

Workout

Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2

Pullups
BW x 10, 9

Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]

OHP
Bar x 5
30 x 5
40 x 5, 5, 5

V-Bar Cable Row
54 x 14, 13

Dips
BW x 16, 12, 8

Hammer Curls
14 x 10, 8, 6
8 x 16

Notes

Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...

with the knee thing, i'd have run before the lifting personally. ie, if it feels fine during that run: good. Then being extra warmed up etc for the lift, could help. But, the other way around, could be much more intense -> fatiguing it/exacerbating it with the lunges, the running later, could be too much inflam.

so imho, i wouldn't run tonight.. maybe walk instead, dno. and next time run before your lifts? immediately before or a few hours before etc?

also, cut out any lifts/depth that aggravate it. So, no rev lunges, maybe only forward lunges or stepups (low box (12") first, higher box (18") if that's ok) etc.

pc!

Joe · « **Reply #370 on:** February 02, 2018, 09:03:54 am »

Quote from: adarqui on February 02, 2018, 08:03:55 am

Quote from: Joe on February 02, 2018, 06:29:26 am
02-02-18

Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]

Workout

Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2

Pullups
BW x 10, 9

Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]

OHP
Bar x 5
30 x 5
40 x 5, 5, 5

V-Bar Cable Row
54 x 14, 13

Dips
BW x 16, 12, 8

Hammer Curls
14 x 10, 8, 6
8 x 16

Notes

Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...

with the knee thing, i'd have run before the lifting personally. ie, if it feels fine during that run: good. Then being extra warmed up etc for the lift, could help. But, the other way around, could be much more intense -> fatiguing it/exacerbating it with the lunges, the running later, could be too much inflam.

so imho, i wouldn't run tonight.. maybe walk instead, dno. and next time run before your lifts? immediately before or a few hours before etc?

also, cut out any lifts/depth that aggravate it. So, no rev lunges, maybe only forward lunges or stepups (low box (12") first, higher box (18") if that's ok) etc.

pc!

I agree w/ you pretty much, haha. I would generally prefer to run in morning and lift in the evening (I feel faster in morn and stronger in the eve, anyway!) but the gym gets worse as the day goes on, so on lifting days I've opted for this order. So I run like 8 hours after the lifting sesh (days are unfortunately not structured to allow me to do them both in one big sesh).

And yeah, I think you're probably right about not running later, but I just really want to run, haha.

Edit: but yeah, I will just take more time off here. Frustrating but sensible.

Joe · « **Reply #371 on:** February 03, 2018, 05:34:11 am »

03-02-18

Morning BW: 72.2kg [wuuut!

gotta get this in order...]

Workout

Run - 6.25mi in 53:00 [splits for miles 1-6: 8:49, 8:39, 8:50, 8:52, 8:01, 7:29]

Notes

This was great! ~8:4X miles feeling the way that 9:4X miles felt a bit over a week ago. Feels like I got a huge fitness boost from that 5k race.

Average HR for the first 4 miles [i.e. the easy miles] was 152, which is real low for that pace for me. Pretty excited by how this run went, haha.

Knee not sore after this, but does feel a little inflamed.

Edit: took dog on long walk, knee a little sore on return, but feeling better now. Rest tomorrow.

Upper body sore all over, esp triceps and upper back.

Joe · « **Reply #372 on:** February 04, 2018, 05:13:47 am »

04-02-18

Morning BW: 71.5kg [more like it]

Workout

Run - 3.53mi in 32:31 [ovr. 9:13 pace]

Notes

Real easy run just to get some more miles in and not build fatigue. Knee feels decent.

Tomorrow I'll lift but not run, though I may have an urge to do some cross-training, idk. Undecided about whether to try out other leg exercises. I guess I'll start w/ BW lunges and move from there if everything feels in order.

Joe · « **Reply #373 on:** February 05, 2018, 05:38:26 am »

05-02-18

Morning BW: 70.9kg [goodgood]

Notes

Feel a little under recovered, so didn't lift this morning. May try to get it, or some bike/elliptical cardio, in this evening.

Joe · « **Reply #374 on:** February 06, 2018, 06:49:32 am »

06-02-18

Morning BW: 70.8kg [always a good sign when I'm stable or slightly down after a rest day]

Workout

NG Chins
BW x 4
+10 x 2
+20 x 4, 4, 3, 3, 3, 3
+10 x 6

DB Incline
14 x 6
22 x 11, 11, 8

BB Row
60 x 7, 7, 7

DB OHP
14 x 13, 10, 8

EZ Bar Curl
30 x 8, 8, 6

Workout 2

Run - 5.09mi in 45:04 [8:55, 8:43, 8:49, 8:47, 9:00]

Notes

Solid session.

Twenty total reps with 1 plate on chins is nice. There're only two straight bars in the gym to do chinups/pullups at, the rest are all odd disconnected parts, and those were being cleaned today, so I had to do NG chins. I don't really like the width of the NG station, but yeah. Last time was 4x3@+20, this time I added 2x4 to the front of that, so nice progress. Don't think I'm strong NG than underhand, but maybe that's involved? Who knows. I think I'll stick to +20 until I'm hitting sets of 5 or 6 with it, and keep the other day heavier. Seems reasonable.

Rest of session felt strong, too. Looking forward to run later.

I've added a new snack meal that I really enjoy: blueberries w/ coconut yoghurt and a bit of cinnamon. Nice for a kick of sweetness but still v. lo-cal and pretty healthy.

Run was decent. A little tired going into it. Cadence was way down from where it's been for the last two weeks, avg 170 and, so, lots of time in the high 160s. Will keep attending to that in future runs.

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Author Topic: warpspeed to the new scenario (Read 639093 times)

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