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Author Topic: warpspeed to the new scenario  (Read 942854 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1215 on: May 16, 2025, 05:11:48 am »
0
16-05-25

Run --
w/u
3 x (10' on, 1' off) [4:48, 4:37, 4:34]
c/d

Notes

Lol that first rep. What chilly this morning and so wasn't really warm for first rep. HR again looking golden [152, 160, 164, max 170] but legs lacking pope. Not that surprising today given I did more than usual volume yesterday. Glutes especially feeling it. Should probably commit to that 1/week leg lifting plan.

Angsting about fitting training about work. Been mostly pretty flexible hours and lots of home-working for last couple years, but will be almost full time in office at new job (for the first while, at least). It'll be fine, I'm sure, and just a matter of getting adapted, but still! One of the benefits of being able to control your time, even if I do objectively the same amount/slightly more hours of work now than I'd do in office.

Also, lats obliterated today. Pulldowns just hit different. I do use a different form and focus differently. Tbh kind of feel like lats are almost irrelevant to OAC. The soreness there is way more teres major. And for me the biggest issue is that first pull when the arm is fully overhead, and I think that's not really a lat movement. Need to work how to target that. Probably can also do some specifc one arm stuff with a pulldown cable there.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1216 on: May 16, 2025, 11:19:01 am »
0
how's the commute to the new job? that can be another big factor. i only have to be in twice a week but on those days i spend 1:10-1:30 in transit, and that's better than a lot of people. takes away from time to do anything else.
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Joe

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Re: warpspeed to the new scenario
« Reply #1217 on: May 17, 2025, 04:41:00 am »
0
17-05-25

Run --
7.7k, 52:10

Notes

Real plod. HR around 130, but also like 10 degrees cooler than I'm usually running in.

Fainting hint of the old hip pain crept in. Wonder if it's because I'm running with more fatigued glutes than usual owing to the drop set on the glute machine at the gym. Will monitor.

Quote from: LBSS on May 16, 2025, 11:19:01 am
how's the commute to the new job? that can be another big factor. i only have to be in twice a week but on those days i spend 1:10-1:30 in transit, and that's better than a lot of people. takes away from time to do anything else.

Really not that bad thankfully, like 30-40 mins each way. And it's like an 8k run/walk, so will experiment with running to from the office at some point I'm sure. If I'm running home most days, waking up early once or twice to hit a morning session, then can do one big lifting sesh on the weekend, that'll be great. Just anxious about change, really!
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Joe

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Re: warpspeed to the new scenario
« Reply #1218 on: May 18, 2025, 05:32:07 am »
0
18-05-25

Long Run --
w/u 4k
2 x 3k w/ 1k jog between [4:54, 4:46, 4:42; 4:40, 4:35, 4:22]
c/d

Total: 14.5k, 1:23:40

Notes


Perfect conditions and felt good after I got warm. This felt like a nice balance b/w effort and length. That last rep was pretty quick, but only HR averaged 173 and only peaked at 174, so clearly a very stable/maintainable effort [think my max is in the 190s based on old data, but not 100% certain!]. Suggests my threshold pace is probably around 4:20 and I should be doing my SubT workout reps in the 4:20s I guess! Should just do a Parkrun to get a proper benchmark. Can't do next Saturday, so maybe I'll do the one day after. Then I'm signed up for a 5k proper on the 29th, tho that's kinda pointless given the existence of Parkruns tbh, so might bin it, idk.
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Joe

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Re: warpspeed to the new scenario
« Reply #1219 on: May 19, 2025, 12:20:40 pm »
+1
19-05-25

AM: Run -- 7.27k, 49:02

PM: Lift

Zercher
120 x 1, 1

Chin
+46x1

OAC attempt
got to ~90 degrees from bottom with both arms

OAC Negatives
BW x 1, 1

Incline Fly
17.5 x 12+5+3+3

Wide-Grip Pullup
+20 x 9 + BW x 7+5

Incline Curl
20 x 13+7+5+3

Dips
+15 x 9 + BW x 6+4

Notes

Start new gig on Wednesday so luxuriated in the split session today.

Run was good, HR avg 130, plenty of time in the 120s. Feels pretty nice to be able to do an actual run at that sort of effort level, though looking forward to the pace being a little brighter.

Got some Clifton 9s on big discount now that the 10s are out. Loved my 8s (which I recently retired) and these feel pretty similar, if marginally more plush. Toe box a bit tight/narrow (I have this complaint with basically every shoe other than my Bostons and, in the past, Altras [duh]). Usually that resolves with time as the upper stretches. Pretty happy w/ my current rotation (sessions: Boston 12 + Zoom Fly 6, easy: Vomero 17 + Clifton 9) which should last me a good long while (Vomeros at 200k, session shoes at 60k, Cliftons brand new) since (a) my volume is low b/c I'm slow and (b) nothing gets used on back-to-back days.
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Joe

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Re: warpspeed to the new scenario
« Reply #1220 on: May 20, 2025, 12:49:29 pm »
0
20-05-25

Run --
w/u
5 x (6' on, 1' off) [4:30, 4:26, 4:24, 4:24, 4:23]
c/d

Total -- 10.30k, 55:45

Notes

Crushed it. Avg HR on last rep 170, max HR 175.

ETA: working based from https://lactrace.com/norwegian-singles, I am pretty much in 20:00 flat 5k shape.
« Last Edit: May 20, 2025, 12:59:21 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1221 on: May 21, 2025, 04:56:07 pm »
+1
21-05-25

Run -- 5.18k, 35:44

Notes

Nice first day, team seems cool.
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Joe

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Re: warpspeed to the new scenario
« Reply #1222 on: May 22, 2025, 03:50:02 pm »
0
22-05-25

Run --
w/u
3 x (10' on / 1' off) [4:41, 4:39, 4:40]
c/d

Total -- 9k, 49:00

Super-set w/ no rest between any sets [so pullup>dip>pullup>dip etc]:
Chinup +20x7 + BW x 7, 6
Dip +20x6 + BW x 6, 5

ETA:
second batch of the chin/dip superset in the evening
Chin +30x5 + 15x6 + BWx8
Dip +30x4 + 15x4 + BWx6

Notes

Big of a slog. Just couldn't get HR up, maxed at like only 162. Did this super early in the AM (by my standards), so that could be a factor. Cut c/d short to fit the lifts in before heading out. Anyway doing this at 7am pre-breakfast rather than late afternoon well-fed a pretty big impact, unsurprisingly.
« Last Edit: May 22, 2025, 05:08:51 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1223 on: May 23, 2025, 04:04:33 pm »
0
23-05-25

Run -- 6.5k, 42:45
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Joe

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Re: warpspeed to the new scenario
« Reply #1224 on: May 24, 2025, 05:00:20 pm »
0
24-05-25

Run --
w/u
9 x (3' on, 1' off) [4:22, 4:27, 4:20, 4:34, 4:18, 4:19, 4:20, 4:21, 4:21]
c/d

10.47/59:41 total

Notes

Not sure what happened on that one rep, lol. Tmrw's long run will be all easy pace.
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Joe

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Re: warpspeed to the new scenario
« Reply #1225 on: May 25, 2025, 07:34:47 am »
+1
25-05-25

Run -- 12.45k, 1:26:52

Lift
1a Chin
30x8 + 15x7 + BWx7+5

1b Dip
30x5 + 15x5 + BWx6+5

2a Wide Grip Pullup
BW x 9  + 6

2b Decline Deficit Pushup
BW x 10 + 7

Lateral Raise
20 x 11 + 7 + 5 + 4

Inc Curl
20 x 9 + 6 + 4

Notes

Rather slow today, but avg hr was like 129, so that's pretty low. yesterday was a bit of a different simulus in being a bit faster than usual (even if the like functional load about the same given rest:work ratio, etc etc), so partly due to that (calves a bit sore), also did like 15k non-running steps yesterday and had a long day, so not surprised if recovery less than 100%

Got home, downed a sugary drink and did the lifting about 10 mins later. Felt like a pretty decent effort given that. Public holiday tmrw, so will do a double, run in AM and legs lifting in eve. Will probs do sessions Mon + Wed, then have 2 easy days and do a Parkrun on Sat to get a 5k benchmark in.

Eta: volume PR (61.1k, 6hr18m). 78-22 split easy-hard in terms of time. nicenice. main avenue to upping load is extending the easy runs. getting a running backpack this week, so commuting to or from work would be a great way to do that
« Last Edit: May 25, 2025, 08:19:37 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1226 on: May 26, 2025, 04:45:37 am »
0
26-05-25

Run --
w/u
5 x (6'15" on / 1' off) [4:32, 4:25, 4:29, 4:29, 4:23]
c/d
Total -- 10.61k, 57:39

Lift --

Zercher
100 x 6, 5, 4

RDL
150 x 5
130 x 7, 5

Wide-Grip BB Row
100 x 6, 5

Inc Fly
17.5 x 9, 7

Notes

Slightly extended the reps b/c why not. Pace just 1s off from last week but HR on reps much lower (tho probably explained by 7.30am vs 5pm training, a circadian variation I never really thought about before! Wonder if I need to recalibrate HR expectations to account for this)

Just did the lifting immediately post-run, more convenient. Going to 1 x leg training per week for now. Just want to maintain really, so not too fussed. Got in some extra upper volume as well since I'm just gonna take the chance to fit that in wherever is convenient rather than trying to be structured. That said, should make an effort to get some OAC stuff in if I still want that to be a thing.

Been easily putting down like 3500kcal intake lately. Key has been a combo of my bulking tool (massive bowls of cereal with peanut butter) + liberal sprinkling of rice krispie squares. Weight still stable, tho, which is unsurprising since commuting via public transport and using the stairs at the office adds like 8k to my daily step count.

Session -- LR+Lifting -- Session+Lifting is a heavy three days. As I said, moving sessions earlier this week so I can get 2 x easy going into Saturday's 5k. Depending on how legs feel, may pare back the Wednesday session to just 20 mins of quality. Managed to convinced some buddies to join for that, so should be good fun. I think fitness wise they're around ~18:10, ~19:30, ~22:45 type runners, so guess I will try to stick with the 19:30 as long as I can.
« Last Edit: May 26, 2025, 04:47:42 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1227 on: May 27, 2025, 03:59:33 pm »
0
27-05-25

Run -- 6.3k, 44 mins

Notes

Like 8/10 doms in hams, glutes, quads. Woof.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1228 on: May 28, 2025, 07:35:19 am »
0
which running backpack did you get?
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- Avishek

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

black lives matter

Joe

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Re: warpspeed to the new scenario
« Reply #1229 on: May 28, 2025, 05:13:32 pm »
0
28-05-25

Run -- 6k, 40:18

Notes

Legs still like 7.5/10 sore, wow. Lesson learned w/r/t doing Q-L-Q + leg lifting, lmao. Will try for a session tmrw.

Quote from: LBSS on May 28, 2025, 07:35:19 am
which running backpack did you get?

Osprey Duro 15. Love my normal Osprey bag and this one is kitted to the gills. Basically was the smallest one still big enough to fit work clothes + a light jacket in. It is basically borderline between a backpack and a vest.
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