Author Topic: AGC's journal  (Read 125950 times)

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AGC

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Re: AGC's journal
« Reply #1395 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 #1396 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!

AGC

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Re: AGC's journal
« Reply #1397 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.