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http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904
workout: Long run in honor of the 2018 Miami Marathon
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run
I saw this on Strava. Insane!
hah thanks!QuoteOut of interest, how much total rest time for the distance?
~30 total. 10 of that was trying to get my gatorade at mile 23, took forever. Another 5 for the other gatorade at mile 15. Then several traffic stops and maybe ~5-7 minutes for the bathroom break at mile ~10. Also a few (~3 or so minutes) for a few photos.
pc!
That's still incredible. Sub 4hr on a whim.
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.
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.
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.
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138904/#msg138904
workout: Long run in honor of the 2018 Miami Marathon
- strava: https://www.strava.com/activities/1379991689
- endomondo: https://www.endomondo.com/users/26420622/workouts/1063377447
- PR's: longest run on my watch non stop, first marathon distance run
I saw this on Strava. Insane!
Out of interest, how much total rest time for the distance?
"Marathon" @ ~3:28ish but several stops (watch stop) a few photos/traffic/bathroom/water/gatorade. gatorade @ miles 15 & 23 to prevent stomach cramping (helped alot). left ear "popped" at mile 21. lol.
