Author Topic: AGC's journal  (Read 147079 times)

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AGC

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Re: AGC's journal
« Reply #1365 on: July 16, 2020, 12:15:43 am »
+1
yo congrats on the many life changes! the improvement in job condition is not to be underrated, having a job you hate just sucks the life out of you. watched my dad go through that last year, then come out of it this year with a new gig that he really likes. night and day.

Yeah it really is night and day. Unfortunately Covid-19 has ruined a lot of the fun parts (no travel, limited activity in the lab) but I guess we're all in the same boat. I'm lucky to have changed jobs when I did, because I would have been out in the cold if I had stayed around in the last one  :huh:
I seriously lose sleep just thinking about how badly Covid-19 might have affected us.

fwiw, one thing i like about running is how not time-consuming it is. there's no commute to the gym and only rarely to the track, no real warm-up unless i'm doing speed work (and those workouts are shorter, so it's a wash time-wise). just tie shoes, put on sunscreen and mask, and head out the door. obviously, my runs are longer now than they used to be, but you can gain a lot of fitness with like 4.5-5 hours per week. even now my total running time per week is only 5.5 hours, plus a cumulative hour or so for stretching.

i'm not particularly talented at distance running, either: my history was the same as yours (a casual season of xc in high school during which i ran close to 20 mins). but i'm pretty sure i'll be able to run 18:xx this year, if i stay healthy. that's not very fast, but it's good enough to be top-10 and usually top-3 or 5 in basically any local 5k, which is fun.

that said, i've lost 10 pounds, my strength is basically where it was when i first started lifting weights 11 years ago, and i'm certainly not as explosive as i was in 2016. running is obviously not a great recipe for improving vert, strength, or muscle.

it is fun as hell, though.

Yeah good point about time requirements. I'm pre-conditioned to add in at least 15-20mins of warmup to whatever I'm thinking of doing. I think somewhere around a 2-5km run as the main focus is what I might settle on. It's just fun and more motivating to have others (IRL or here) that are doing the same or similar activity, and lifting really will just be too hard for the next 2-3 months I think.

AGC

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Re: AGC's journal
« Reply #1366 on: July 21, 2020, 06:57:34 am »
+3
OK, my new training ground is a 1km track around the soccer pitches at Uni. It has a big digital tower clock as well. There's outdoor fitness equipment too, which is great, but it's all locked up at the moment. Think I will try and get 2-3 runs in a week and stick to mainly shorter stuff to start. Today I ran:

1km - 4:45 (RPE 8 ), 5mins rest, 4:22 (RPE 9), ~30 pushups, 30 leg raises and 3x3/leg SL squats.

That is obviously pretty slow haha...but I think with more training I could quickly get back to where I was last year running the Masters athletics (~2:45 800m a couple of time, probably about a 3:30min km). Then maybe build towards maintaining speed for longer distances. Some short-term goals might be:

400m - 65sec
1km - <4min
2km - <10min

(Long-term 5km <22min)

And maybe 50 pushups, 50 leg raises, 10 SL squats/leg, and some hamstring stuff too I guess. Training would probably doing tempo 1kms around the track (building up to 3-4 @~4min pace), and ~50m tempo sprints on the soccer pitch. Just lots of running with good form. My right foot always lands slightly externally rotated and that has definitely made my R calf get tight quickly compared to L.

The other part of my plan is that there are a few boxes on the outdoor fitness part that would be fun to jump around on. Just for fun, I want to see how high my SVJ can go with just short sprints and SL squats, in lieu of any serious gym work. I don't think it'll get very high, but will be interesting to track. I would still love to be pursuing vertical jump, but I feel that I can pick that up again in a couple of years when gyms and bball courts might be safe again.

Ordered some new Nike Zoom Rival Waffle racers too for some forced motivation. They really are brilliant shoes and they're always <100AUD for some reason. (Thanks for putting me onto those @adarq! Do you still use them?)

adarqui

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Re: AGC's journal
« Reply #1367 on: July 21, 2020, 11:25:50 pm »
0
yo congrats on the many life changes! the improvement in job condition is not to be underrated, having a job you hate just sucks the life out of you. watched my dad go through that last year, then come out of it this year with a new gig that he really likes. night and day.

fwiw, one thing i like about running is how not time-consuming it is. there's no commute to the gym and only rarely to the track, no real warm-up unless i'm doing speed work (and those workouts are shorter, so it's a wash time-wise). just tie shoes, put on sunscreen and mask, and head out the door. obviously, my runs are longer now than they used to be, but you can gain a lot of fitness with like 4.5-5 hours per week. even now my total running time per week is only 5.5 hours, plus a cumulative hour or so for stretching.

yup! love just getting out the door and starting the run.. nice and light.. then pick it up later if that's the plan. but to just get moving and that be part of the session is great.

Quote
that said, i've lost 10 pounds, my strength is basically where it was when i first started lifting weights 11 years ago, and i'm certainly not as explosive as i was in 2016. running is obviously not a great recipe for improving vert, strength, or muscle.

it is fun as hell, though.

i was getting my (SLRVJ) vert up pretty decent in 2016-2017 or so while running alot. if you get in jumps & sprints, you can maintain/build a surprising amount of spring.

it's just hard to maintain it because running slow + long can become so enjoyable, you just want to do that and not "explode" in single efforts. the "mental shift" seems to be the biggest reason IMHO.

mixing sprints/strides + running is the best combo tho.. they complement each other beautifully. can mostly run slow, get in some good speed work occasionally, and build some great running fitness.



OK, my new training ground is a 1km track around the soccer pitches at Uni. It has a big digital tower clock as well. There's outdoor fitness equipment too, which is great, but it's all locked up at the moment. Think I will try and get 2-3 runs in a week and stick to mainly shorter stuff to start. Today I ran:

1km - 4:45 (RPE 8 ), 5mins rest, 4:22 (RPE 9), ~30 pushups, 30 leg raises and 3x3/leg SL squats.

That is obviously pretty slow haha...but I think with more training I could quickly get back to where I was last year running the Masters athletics (~2:45 800m a couple of time, probably about a 3:30min km). Then maybe build towards maintaining speed for longer distances. Some short-term goals might be:

400m - 65sec
1km - <4min
2km - <10min

(Long-term 5km <22min)

And maybe 50 pushups, 50 leg raises, 10 SL squats/leg, and some hamstring stuff too I guess. Training would probably doing tempo 1kms around the track (building up to 3-4 @~4min pace), and ~50m tempo sprints on the soccer pitch. Just lots of running with good form. My right foot always lands slightly externally rotated and that has definitely made my R calf get tight quickly compared to L.

The other part of my plan is that there are a few boxes on the outdoor fitness part that would be fun to jump around on. Just for fun, I want to see how high my SVJ can go with just short sprints and SL squats, in lieu of any serious gym work. I don't think it'll get very high, but will be interesting to track. I would still love to be pursuing vertical jump, but I feel that I can pick that up again in a couple of years when gyms and bball courts might be safe again.

nice!!

Quote
Ordered some new Nike Zoom Rival Waffle racers too for some forced motivation. They really are brilliant shoes and they're always <100AUD for some reason. (Thanks for putting me onto those @adarq! Do you still use them?)

damn nice!! hah.

i still wear waffle-like shoes when i run, but mostly XC flats or track spikes if i'm on nice grass.

ya man, the best kinds of shoes.

glad you like them!

and man.. can't believe i used to dunk in them, even on concrete.. wtf? nutty.





pc folks!

AGC

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Re: AGC's journal
« Reply #1368 on: July 25, 2020, 07:56:57 am »
+3
1kms today
4m21s (RPE 9)
5mins
4m25s (RPE 9)
5mins
4m50s (RPE 9 but gassed)

A bunch of SL squats, leg raises, and pushups.

I'm going to try this 2x/week for a bit, adding a run each time until I can do 4-5 1kms all around 4:20-30. I'm getting a lot of calf soreness from these so need to let them adjust.

Coges also kindly sent me some of Ben Patrick's ATG/KOT stuff and I like it. A lot of it is similar to what T0ddday prescribed for me a few years ago. I think it'll be great prep for more jumping, so am doing that too on non-running days.

AGC

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Re: AGC's journal
« Reply #1369 on: July 26, 2020, 11:15:07 pm »
+1
1kms today:

4m40s (RPE 8 )
~5mins rest
4m20s (RPE 9)
~5mins rest
5m10s (RPE 5, calves dead)

10/leg SL sqs, 20/leg SLDLs, KOT calf raises, 2x8 box jumps approx 30''

Very cold and wet today. No real improvements yet, my calves are very sore though. My last one was meant to be around 4m40s but calves were very tight. I think the KOT calf raises will help because they seem to work the soleus better, which is where the soreness always arises.

LBSS

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Re: AGC's journal
« Reply #1370 on: July 27, 2020, 12:22:28 pm »
+3
my calves are always super tight for a couple of days after i ramp up running volume. static stretching a few times throughout the day (just one leg at a time on a step) seems to help a lot.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter

AGC

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Re: AGC's journal
« Reply #1371 on: July 28, 2020, 08:23:20 am »
+1
my calves are always super tight for a couple of days after i ramp up running volume. static stretching a few times throughout the day (just one leg at a time on a step) seems to help a lot.

Yeah I've been doing that a lot. Also adarq's soleus couch stretch (lean your knee into the couch and hang out).

AGC

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Re: AGC's journal
« Reply #1372 on: July 29, 2020, 08:51:32 am »
+4
1kms today:

4m06s (RPE 9) - local  :personal-record:
~5mins rest
4m10s (RPE 9)
~5mins rest
500m jog, R calf dead again so not forcing anything.

10/leg SL sqs, 20/leg SLDLs, KOT calf raises, 3x7 box jumps approx 24''

Got my new Zoom Rival Waffles and they are great. Not sure if it was the new shoe speed boost effect or I'm finally getting a bit fitter, but ran good times today. Need to focus on this troublesome right calf. Nothing to gain at this point so taking it easy. Next time I might try and get in more volume at lower intensity given I "PRd" today.

adarqui

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Re: AGC's journal
« Reply #1373 on: July 31, 2020, 12:11:26 am »
+1
my calves are always super tight for a couple of days after i ramp up running volume. static stretching a few times throughout the day (just one leg at a time on a step) seems to help a lot.

Yeah I've been doing that a lot. Also adarq's soleus couch stretch (lean your knee into the couch and hang out).

yea i remember you loved that one haha.

i used to do that while doing dishes, felt great. but, stretching usually wrecks me more than it helps, so i stopped stretching lol.

pc!



1kms today:

4m06s (RPE 9) - local  :personal-record:
~5mins rest
4m10s (RPE 9)
~5mins rest
500m jog, R calf dead again so not forcing anything.

10/leg SL sqs, 20/leg SLDLs, KOT calf raises, 3x7 box jumps approx 24''

Got my new Zoom Rival Waffles and they are great. Not sure if it was the new shoe speed boost effect or I'm finally getting a bit fitter, but ran good times today. Need to focus on this troublesome right calf. Nothing to gain at this point so taking it easy. Next time I might try and get in more volume at lower intensity given I "PRd" today.

nice!!

AGC

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Re: AGC's journal
« Reply #1374 on: August 02, 2020, 04:39:04 am »
+4
1kms today:

3m52s (RPE 9-9.5) - local  :personal-record:
~5mins rest
4m32s (RPE 8)
~5mins rest
4m20s (RPE 9)
500m jog.

3x10-20 pushups and core stuff, ATG exercises.

Very nice weather day today. It's the weekend so I went a bit harder on lap 1. From memory my fastest 800m on the track when training hard was 2m30s, and my best 1200m was around 4m05, so I would imagine I would have run a track 1km in around 3m20s. That would be a nice goal to hit. Calves still a bit sore during the run but improved overall.

AGC

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Re: AGC's journal
« Reply #1375 on: August 10, 2020, 12:22:18 am »
+2
Track - 6/8/2020

6x400m , ~5mins b/w

ATG/KOT

I didn't time these but probably all around 90sec, just tempo sprinting.

1km track

4m15s (RPE 9)
~5mins rest
4m30s (RPE 9)
~5mins rest
4m30s (RPE 9)

ATG/KOT stuff, pushups

Very wet day. Still feel very slow and unfit, but getting more volume of =<4m30s 1kms in without R calf flaring up. Will hopefully progress to doing 4-5 1kms in this session, then 2kms etc.

AGC

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Re: AGC's journal
« Reply #1376 on: September 01, 2020, 12:53:31 am »
+3
Have had about 5-6 sessions similar to the last few. A little hard to stay consistent at the moment as Melbourne is pretty locked down, and initally exercise was restricted to within 5kms and no driving to and from. But they changed the driving restriction over the last few weeks so I have been back to the usual track. The last few sessions have been really windy but the 1km time is coming down.

Today's session:

Jog/dynamic warmup
4m0s (RPE 9)
~5mins rest
4m15s (RPE 9)
~5mins rest
4x100m barefoot strides(~70-80%) with walkback recovery
KOT/ATG exercises.

I have still been treating my R calf gently, not running more than 2-3 x 1kms, and stopping if it starts getting tight in the 2nd run. I'm not aiming for anything so no need to push it. The sports facility painted a five-lane 100m track in between two soccer pitches where I run, which is handy. I have found barefoot striding to be super-effective for pretty much any lower limb complaint, so I have mixed that in as well. Feet feel sore initally but after a few sessions they feel a lot stronger. Once I get more consistent (>2x/week running 3+ 1kms at a good pace) I will try and do some 2km+.

Also, the KOT/ATG stuff has been useful so far. Definitely feel my lingering L knee bursitis a lot less. Thanks Coges!

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Re: AGC's journal
« Reply #1377 on: September 11, 2020, 08:56:49 pm »
+3
Now that's there's a handy 100m track on grass where I run, I do my old track warmup barefoot. This has really mitigated the R calf issue, so I'm more confident to try >1km fast.

Yesterday:
Track warmup
Barefoot strides
2km - 9m19sec (4m30s/4m49s) - RPE 9
Slow 1kms x 2

Very windy and hard run. Tomorrow I might do and do a track 1km just to see if this track is an accurate 1km.

AGC

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Re: AGC's journal
« Reply #1378 on: September 26, 2020, 08:00:23 am »
+2
Last week:

1km at track: 3m49s (RPE 9.5)
400m - 1m15sec (a bit cooked from 1km)

A few other short barefoot runs at ovals when out with kids.

Knee Ability stuff most days. I can do the Peterson stepups with 4kg/>6'' drop pretty well for 20+ reps, 2-3 sets. I still mostly feel this in my glutes the next day but the VMOs are looking a bit bigger.

Yesterday:
1km warmup in 4m45s
3km in 14m40s (4m45s/4m48s/5m07s), RPE 9 --> pretty slow! But not too sore today, so I feel I can build from here.

Revised running goals:

400m =<65s
800m =<3m
1k =<3m40s
2km =<9m
3km =<14m

I think these are all pretty achievable even with my relative lack of running. I am so far away from even a sub-23 min 5km at the moment but that's a good long term goal.