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Messages - vag

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1
Hope i didn't sound patronizing or criticizing or something like that, my bash was against smoking, not smokers. I was fully aware of how stupid it was all those years decades that ive been smoking, yet i couldn't quit. And when i did, for 2 and 4 years, i started again. And even now that im more determined than ever, 10 months clean now, i am not even saying i quit it, im saying im not smoking lately and im trying/hoping to keep it for ever.
Glad it is working well for you too, keep at it!  :highfive:

2
Progress Journals & Experimental Routines / Re: New year new me
« on: July 03, 2020, 05:40:20 am »
Yup, from someone who has been addicted to smoking for about 30 years now, with a couple of 2-3 years off periods, smoking is the dumbest thing ever.
A whole bunch of tar and carbon oxides and other deadly poisons slowly killing you, making you less fit, more stinky,  imposing social restrictions , in exchange for an untold pleasure that doesn't really exist.
There is no real organic addiction too. Nicotine addiction goes away in 48 hours or so, the rest is all mental.
You're a meditating doctor, you know all that better than me, should be a piece of cake for you to dump that shit. Go get it!
:headbang: :highfive: :lololol:

3
Very nice site!!!  :highfive:

4
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 03, 2020, 05:25:08 am »
2 July 2020

Easy run 7K @ 47:56

Average pace 6:51 , average HR = 165

Dew point ~24'C/75'F , lol , nightmare! Most probably it was even worse that those numbers, which are the official weather station ones for my town, but i am running along a flat asphalt road that gets sunburned all day and also it is about 100m from the sea, so both temperature and humidity are probably higher. Sweated like crazy, every last inch of whatever fabric was on me was soaked.

5
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 29, 2020, 06:21:28 am »
26 June 2020

Easy run 8K @ 54:40

Goal averages were 6:45 pace / 155 bpm
Real averages were 6:50 pace / 164 bpm

It did feel easier than 164 bpm though.



28 June 2020

Tempo run

Warmup ~1.75K warmup @ 7:30 pace
3K tempo @ 5:26 / 5:29 / 5:22
Cool down ~1.75K @ 8:00 pace

Goal for tempo was 5:15 , calculated from a conservative 25:00 5K race time ( trying to regulate to heat/humidity ).
Big fail, got 5:25 and was more tiring than tempo too, that was close to 5K race pace.



Both runs were done shortly after sunset. Conditions were around 28'C/60% humidity, so dew point of 20'C/67'F.
That's too much, it has serious effect on feel & performance. And it is only going to worsen from now on.
I think im gonna dump pace goals for the summer. Will just go by feel, easy runs will be easy and for hard days ill just do intervals, 8x400m@90% , difficult to go wrong at those.
Will keep my eye open for low humidity / temperature days to chase numbers.

6
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2020, 12:13:07 pm »
18 June 2020

Easy run 6.5K @ 43:42

Didn't chase a specific pace. Circumstances have changed, i am detrained and it is summer now, sunset time conditions are about 28'c/60% humidity. So just went 'easy' , never slow, steady easy.
Expected 6:50 pace / 155bpm ( so about 20'' per km slower for the same effort of 'easy' before detraining and heat ).
Got 6:43 / 155.
Pretty accurate guesstimation. Happy with the minimum losses too, 13'' is not really much

7
800m+ Running and/or Conditioning / Re: running and heat/humidity
« on: June 15, 2020, 02:14:48 pm »
+1 , i just got heat&humidity fucked too. Forgot those 2 bullies that destroy runs.

8
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 15, 2020, 02:11:33 pm »
13 June 2020

RUN 7.5K @ 47:03

Went out to push myself after 1 week of nothing, goal was a 6:00 average pace for a 45:00 total time for that distance.
Forgot to factor in the weather, was the hottest day of the year, although i went to run at 9PM it was 30'C / 60% humidity.
Also my pacing was rusty, i went out too fast and did the first 3 kms @ 5:30 pace. That is a little faster than my tempo-run pace for that course, with perfect weather conditions and form.
Obviously i gassed out at around 4K, kept pushing till 5K where average pace was 5:50 and i was dead, then did 2.5 more slow kms to finish exhausted at an average pace of 6:15.
Next day i got insane quad soreness , as if i had squatted!
:derp:

9
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 09, 2020, 05:30:47 am »
6 June 2020

"VO2 max" workout

1K jog warmup
SPRINT 4x800m ( rest = 3 minutes walking )
1.5K jog/walk cooldown

Goal paces for the sprint were
5:00 (mixed) ---> got 5:00
4:30(downhill) ---> got 4:27
5:30 (uphill) ---> got 5:04 , meh too fast.
5:00 (mixed) ---> got 4:52.
Overall great, was feeling the VO2max pace pretty well without looking watch much.
Got all sprints right except from the uphill one, where i started too fast and then it was like strides, i went through the whole sprint carrying the momentum of the fast start.

Reduced frequency lately, little too much work + back to non-quarantined life. Its fine, maybe some forced recovery was needed.

10
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 04, 2020, 05:19:04 am »
3 June 2020

Long slow run 10K @ 1:14:02

Decided to not look watch much and go at a slow pace, slower than 'comfortable/easy' but not 'boring slow', see what it would lead to.
Expectations (goals if i checked watch ) ---> reality:
Average pace 7:30 ---> 7:24
Average HR 150 ---> 150
NICE!

11
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 02, 2020, 03:33:36 am »
1 June 2020

Easy run 7.5K @ 48:40

Target pace/HR was 6:30 @ 155bpm . got 6:29 @ 156bpm, nice!
However, pacing sucked, i kept losing concentration and building up speed, had 3 km splits around 6:10 , then slowing down to 6:50 to make up.
Very tempted to embrace the faster 'easy feeling' pace, but i am not allowing myself yet, keeping it on the easy side of 'easy' deliberately.

12
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 31, 2020, 05:44:05 am »
30 May 2020

Tempo run

-Warm up 2K easy
-3K TEPMPO : 4:56 / 5:34 / 5:21
-Cool down 1.5K

Used my mixed-course PR for this, not the flat. which gives a tempo 5:36. But the 3 kms i do are not the same, it is 1st mostly downhill, 2nd mostly uphill, 3rd mixed.
Decided to push it a bit and go for 5:00@downhills / 5:40@uphill / 5:20@mixed. Nailed it!
Was much more tiring than usual tempo though. Ill blame the sun, it was a cool cloudy day, went out at 4pm, clouds decided to desolve right then so it was bad.

13
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 29, 2020, 06:18:48 am »
28 May 2020

SQUATS:
1x20@BW paused ATG ( -1 set )
3x10@BW each leg single leg @parallel box
1x10@BW+5kg  each leg single leg @parallel box ( new set )

PUSHUPS: 5x15 ( +3 reps per set for the last 2 sets )

REVERSE PEC DECK: 5x15

14
Politics, News, & SHeeT! / Re: Fuck The State
« on: May 29, 2020, 06:14:50 am »

15
i think i need to start adding distance on these weekday runs, to get back up closer to an hour on my feet. <50 minutes is too easy now, gotta progress. might not be a bad idea to add time to the long runs as well, as long as i can keep my pace down. getting to three 60-min runs, one 90-min run, and a speed workout every week would push me up a bit, i think.

That is exactly how i'm trying to structure it too.
2 easy runs of about 1 hour and 1 long slow about 1:30 in the weekdays, one fast&hard at weekend. If i cant get 3 runs at the weekdays i sacrifice the long slow one, that should change.
Have at least 1 easy - 1 long slow - 1 fast in the week cycle, then if u do more , use 'easy'.
:highfive:

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