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Messages - Joe

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1036
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

1037
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

1038
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 03, 2018, 01:11:40 pm »
I'm also hesitant to play with my watch's programming. Would surely be useful for when I get to interval work eventually, but I feel like it could end up with me being too locked into what it is saying/telling me to do (even though it is me telling it to tell me to what to do...).

1039
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 03, 2018, 05:34:11 am »
03-02-18

Morning BW: 72.2kg [wuuut!  :wowthatwasnutswtf: :wowthatwasnutswtf: 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.

1040
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

1041
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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...

1042
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.  :derp:

1043
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2018, 12:23:25 pm »
What planche variation are you working on? That's another super long-term goal I have, but I found that I've always had trouble even with like the tuck planche regardless of my press:weight ratio. I might try it out again at some point, I suppose.

1044
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

1045
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

1046
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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. :trollface:

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.

1047
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

1048
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 29, 2018, 06:03:09 am »
Shit man, that's huge!  :ibsquatting: :ibsquatting:

1049
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2018, 03:51:39 pm »
Quote from: adarqui on January 28, 2018, 02:02:46 pm
Quote from: Joe on January 26, 2018, 10:12:33 am
26-01-18

Morning BW: 71.7kg [that consistency...]

Workout

Jog around, strides, some drills, and more jogging before race, about 1.5mi total

Race - 5k in 20:46.6 [unofficial, according to watch, shall see what the official record says this evening!]  :personal-record: :personal-record: :personal-record:
Splits - 4:15.0, 4:09.2, 4:20.0, 4:12.8, 3:49.6 [watch says the last split was .97km, but the course is licensed as/officially is 5k so I'll take the registry board's word here over my dumb watch]

Jog ~1.5 mi cooldown

Notes

Fuck yes. I was in the B group for people who estimated their finishing time at >22:00. I'd never raced before and my 6:31 mile from a couple of weeks ago led to my 5k time as being an estimated 22:07, so I went with that. Strategy was to just go out at something comfortable between 4:12-24/km [i.e. 21:xx pace]. About 15 people of >200 in the B group went out faster than me, but I'd overtaken about half of them by 1km.

After 2km there were just 5 ahead of me, as far as I could tell [i.e. unless someone was going like <19:30 pace or so]. At 2.5km the guy who had like a 50m lead after 1.5km really dropped off the pace and I snuck past him easily, so there were just two chaps ahead of me. They looked like they were having a hard time. After 2.5km my breathing started to get tougher but I was still fairly comfortable.

My strategy from 2.5km on was just to keep within 10m of the two guys running together who were leading the B group. This was not so tough and at about 3.95km I was within a couple of meters. I had started to breath pretty hard but I thought that with just 1km to go I could push a lot harder, so I blitzed past them. One of them was clearly struggling a lot more than the other. The chap who was doing better of the pair said "fuck, damn" as I passed -- I guess he thought he had the B group in the bag, haha. I pushed pace a little bit here. 4-4.5km pace began around 4:10 and I gradually pushed it to 4:00 flat. Then last minute, when I could see the finish line, I really pushed it. SPM climbed up to 210 and I hit a max pace of 2:44/km, but I probably averaged like 3:15/km or so for the last 45 seconds or so of the race. I wasn't sure where the race actually ended, to be honest. There was a narrow passage made w/ tape that you were funnelled through, and the beginning of it was marked with the 5km sign, so I assume that's where the race finished, but I didn't want to risk it so I kept pushing through to the end of that tunnel, and only hit my watch a couple of strides after it because I was too wiped to attend to that. Will be interesting to see what the official time is.

I was pretty pleased with the strategy. I'm pretty sure I won the B group because there was no one who was clearly in it ahead of me, though I'm not sure. If someone did beat me from the B group then they were seriously sandbagging hard, haha, but I guess I did too in the end, oops. But yeah, I had no concrete idea of what I could hit here beyond "probably 22:00 or so" so I was pretty pleased. I guess that I am probably already in shape to run a bit faster than this, given how much I evidently had left to push with on that last split. I mean if the last km is like 25 seconds faster than the average of the previous 4km then optimal pacing probably saves me some time, but w/e that was the first race. Sick.

Edit: apparently I maintained a sub 4:5x mile pace for the last 25 seconds or so of the race. Decent going after ~4.85k of racing.

Official result has me at 20:40, awesome.

great read and recap. seems like you executed this very well. solid pacing & kick! awesome work man.

when's your next race? :D

Glad you enjoyed it! Was pretty pleased.

The next one of these events isn't on a date I can do, so I might try the March one, which is like the 23rd since the 30th is Good Friday. So I'll get some more time to build aerobic strength and maybe gun it as a time trial aiming for sub-20:00. I'd be in amongst the main mass in the A race there, so there should always be someone for me to tail and push myself to keep up with, and I'd be used to the course properly, so I could probably hit a nice PR.

1050
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2018, 01:08:06 pm »
Quote from: LBSS on January 28, 2018, 08:13:55 am
it's super interesting, pretty much all your running has been pretty gentle but you were able to turn on the jets pretty significantly for the race. pretty impressed with 20:40!

Hah, yeah, this has been something I've been reflecting about since the race. The two pace calculators I've looked at (one based on Jack Daniel's vDot thing: https://runsmartproject.com/calculator/ and the other made by "tinman" of the letsrun forums) both say that given my 5k race time I should have an easy/recovery pace in the high 8mins/mile. But, yeah, as you point out, most of my running has been a lot slower than that. 30-90 seconds slower per mile, in fact.

I think there are a few things at play here. First is that I am trying to be quite cautious to avoid injury as much as possible while building up (a) the skill of running and (b) the specific joint/tendon/stability fitness needed to sustain faster running/more frequent running/more intense "workouts". The second thing that I think is at play in this discrepancy is the subset of running faculties that I have developed well and which I have underdeveloped. I'm pretty strong compared to most runners, since I can definitely still hit a 1.5xBW squat with ease whenever I need to. That strength probably means I can finish well/push proportionately harder when needed. Two more related benefits that I think spending a fair bit of time squatting has reaped me for running are: (1) good resistance to lactate/ability to clear lactate from my legs, since that's more relevant in rep based squatting; and (2) good ability to deal with muscular pain caused by lactic acid buildup, which served me well in the last 500m sprint in the race.

My shitty primary faculties are (a) running economy, which will come with just spending lots of time on my feet over an extended period of months and and (b) aerobic development (ditto). I've never done consistent low-level aerobic work. I think these factors combine to explain why at a shorter distance like the 5k I have the capacity to outperform the times predicted by my "easy running" paces. This also gives me a clear route to improve -- spend an extended time building up that base while not letting my good traits degrade and I should be able to improve pretty rapidly.

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