Author Topic: Triathlon sprint prep  (Read 642983 times)

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John Stamos

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Re: Triathlon sprint prep
« Reply #3240 on: July 25, 2019, 03:54:03 pm »
+1
Ran 2 miles after work

Felt like the worst run of my life

My cardio n all that was fine but I was so worn out that by the 1.5 mile mark I got light headed and just felt like a flu hit me, felt like I was losing balance. 

So if they keep me on Midnight's cuz they're stupid, then I'll just sleep and when I wake up around this time that's when I'd do my runs.
Every Monday
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JJ

PR: 19:51 --> 17:41

adarqui

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Re: Triathlon sprint prep
« Reply #3241 on: July 26, 2019, 01:13:51 am »
0
Ran 2 miles after work

Felt like the worst run of my life

My cardio n all that was fine but I was so worn out that by the 1.5 mile mark I got light headed and just felt like a flu hit me, felt like I was losing balance. 

So if they keep me on Midnight's cuz they're stupid, then I'll just sleep and when I wake up around this time that's when I'd do my runs.

damn that's weird. hope it's just a fluke. i wouldn't push through those kinds of symptoms, so just be careful. definitely try to get some more rest.

pc!

John Stamos

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Re: Triathlon sprint prep
« Reply #3242 on: July 26, 2019, 05:07:57 am »
+1
Yeah I'm back on afternoons next week thank God

I will sleep til like noon then hit the gym
Plan is legs, back, arms

I will possibly do a run to the hs and back, not sure how far it is but it'd be a good warm up
Every Monday
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3243 on: July 26, 2019, 08:32:01 pm »
+3
Just hit random shit to feel the weight

Squats to 2x3@275
Legs cramped up

Power clean to hang power clean
Up to 185x3

Lat pulldowns, arms etc

Nothing major
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3244 on: July 29, 2019, 08:11:13 am »
+1
The best physically and cardio wise that I've felt while running in a long time.

I was slow because of burping fucking up my breathing and about a mile in I felt a poo coming on.

Stopped at 1.93 to run to the bathroom.

If I didn't have those issues then I was at 6mph at the start then up .3 to .5 every .25 miles.

Anyway gonna finish this up then have a push day

Oh press to 185x3 then safe press to 210
Safe press is usually on a yoke but it's a fluid motion of dipping under the bar, racking it and pressing it all at once.

95lbs for Max reps in 5 mins
101 reps.

Now giant set with dbs n cable work

21-15-9
Db side raise - db flat press - db tricep extension

Cable flyes and push downs.

Felt good but I woke up at 330 n couldn't get back to sleep n I ate beforehand which I never do and makes me feel shitty but I was hungry haha
« Last Edit: July 29, 2019, 09:01:39 am by John Stamos »
Every Monday
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PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3245 on: July 30, 2019, 02:29:21 pm »
0
Didn't eat supper or lunch yesterday and went out for wing night.

Felt like garbage and it's the last time I go, pretty much slept all day

Tomorrow is run with back day.
Every Monday
50 JR
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JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3246 on: July 31, 2019, 11:56:31 am »
+1
Nothing yesterday, my sleep has been fucked, Monday night I slept til 330am, the next night I slept til 1 am, today I woke up at 230am then slept from 430 to 8am.

So yeah it's all over the place.

Road run: 1.8 - 1.85 miles: 14.52, previous or was 15:20

I still feel like shit on the first 3 minutes because it's all an incline and I instantly get heavy legs.

The better I get at this run hopefully it'll transfer to a regular flat run.  If I can get my half mile time on from like 4:30 or whatever to 3:30 I'd be happy.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3247 on: July 31, 2019, 12:18:22 pm »
+1
Hey adarq, what do you usually do for a warm up before a run?
Every Monday
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John Stamos

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Re: Triathlon sprint prep
« Reply #3248 on: August 01, 2019, 12:10:33 pm »
+2
Weight: 259
Cleans for warm ups: up to 185
Deadlift to 315x6x4x6( last with straps)
All double overhand
Some lat pulldowns, biceps etc nothing major, typical back work.

Tomorrow is legs and a run
Every Monday
50 JR
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: Triathlon sprint prep
« Reply #3249 on: August 02, 2019, 12:51:17 am »
0
Hey adarq, what do you usually do for a warm up before a run?

not much really. my warmup is running very slow. ie, trotting at >= 10:XX min/mi pace for a mile, then picking it up etc.

so that's it basically. just easing into it very slow.

even for hard efforts I do stuff like that. for example, when preparing to hit a hard mile effort i might do: 1 mile very slow (9:XX-10:XX), progressively more intense ~60-100m strides + jog ~300-400+m x 4-8, another very light mile (9:XX+, clearing everything, relaxing, getting ready to go very hard, focusing on the game plan), hard af mile.

for long runs/tempo, i'll still do 1 mile very light, then a buildup mile, then get into it.

pc man!

John Stamos

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Re: Triathlon sprint prep
« Reply #3250 on: August 02, 2019, 12:20:58 pm »
+1
Alright cool cool, I'll run the opposite direction which is a more flat run and about 8 minutes total before I get to the normal starting spot for the incline, hopefully that will help.

Will try it on Sunday.
Every Monday
50 JR
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BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3251 on: August 03, 2019, 03:01:47 pm »
+1
Well after airsoft I was challenged to a race and pulled my hammy.  This week will be just rest, recover, later on stretch n see how it is.
Every Monday
50 JR
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

John Stamos

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Re: Triathlon sprint prep
« Reply #3252 on: August 04, 2019, 04:29:58 pm »
+1
Massage on Friday but it's significantly better than yesterday.

Will rest then work tomorrow and if it's a lot better then I'll just do walks this week by Wednesday and next week focus on stretching, running and maybe some light hammy curls.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: Triathlon sprint prep
« Reply #3253 on: August 04, 2019, 09:34:54 pm »
0
Well after airsoft I was challenged to a race and pulled my hammy.  This week will be just rest, recover, later on stretch n see how it is.

damn that sux. u win tho? :o :ninja:

sprints r no joke. lol.

heal up!

John Stamos

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Re: Triathlon sprint prep
« Reply #3254 on: August 05, 2019, 10:03:55 am »
+2
Nah he beat me by 2 steps but I have like 60lbs on him so I consider it a win.

Feels a lot better today, just feels like a sore knot now in a few spots.  Will just rest n go to work and do walks tomorrow.  Wednesday hit upper body and just walk the other days, next week should be a light workout week with jogs and light hammy work.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41