Author Topic: jr's Journal  (Read 4938 times)

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jr

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jr's Journal
« on: May 03, 2017, 11:16:18 pm »
+4
Yo.

Starting my journal today. I am still playing a ton of volleyball. In between seasons right now but one outdoor season starts tomorrow and another one starts a couple Mondays from now. I am also running in a relay marathon on June 24 where I will need to run a leg that could be anywhere between 3.5 and 4.5 miles. The best part about it is that it is all downhill. So I have started to run regularly again with a goal of running 4-5 days per week in order to build up to at least 4 miles.

Last night's run I ran 1.63 miles at a 7:58 mile pace with a pain in the ass hill right at the beginning of the run. I felt like I had plenty left in the tank when I got done, so I'll try to improve upon this later tonight.

I am also in the process of building a home gym in my garage. The power rack is here, the weights are here, and the bench is here. I just need to assemble everything and get it in place. The plan is to have everything in place by Sunday where I will begin using a barbell for the first time in over a year and a half (maybe 2 years).

I will be following the StrongLifts program. Since I haven't weight trained seriously in a couple years, I am going be starting with very light weights. I'd start light with upper-body exercises anyway (since I'm weak), and I'll do the same with squats/deadlifts even though I know I can lift more than what I am starting with.

Anyway, this (along with my StrongLifts spreadsheet) is where I will be tracking my progress from here on out.

Goals: Get strong, run further and faster, hopefully regain some vertical that I've lost in the last 10 years

jr

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5/3/2017
« Reply #1 on: May 04, 2017, 12:51:38 am »
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5/3/2017:

Ran 1.93 miles at an 8:07 mile pace. Unable to improve on pace but added 0.3 miles to distance. Didn't feel that great tonight. New baby = not getting great sleep which I think is affecting me. I've never been big into running, but I've noticed it takes nearly a mile before I feel like I hit my "stride" and am able to cruise sort of comfortably. Also my heart rate seems to sit in the 140s for a bit then suddenly takes a jump up around 160 and stays in the high 150s to 170 for the rest of the run. Not sure if this is expected when distance running or not? Happened around 5 minute in this time.



Injuries:
Left Achilles - slightly sore
Left knee - weird "soreness" for about the first half mile then it goes away

Outdoor hard court volleyball season starts tomorrow. Might run afterwards.

LBSS

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Re: jr's Journal
« Reply #2 on: May 04, 2017, 03:34:41 am »
+1
solid, and sounds like you're starting off cautiously, which is good. have you considered adding jog/walk runs to get longer periods of work in without too much stress too quickly? 1.93 miles at 8:07 pace is like 15 minutes, which isn't a whole lot of time for aerobic base building. look at how adarq built up his volume last year.

my friend's daughter is 21 months old now and she didn't sleep through the night until month 20! OTOH, according to my parents i slept through the night almost immediately. so good luck with that. and congrats.  ;D
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

jr

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Re: jr's Journal
« Reply #3 on: May 04, 2017, 11:31:53 am »
+1
solid, and sounds like you're starting off cautiously, which is good. have you considered adding jog/walk runs to get longer periods of work in without too much stress too quickly? 1.93 miles at 8:07 pace is like 15 minutes, which isn't a whole lot of time for aerobic base building. look at how adarq built up his volume last year.

my friend's daughter is 21 months old now and she didn't sleep through the night until month 20! OTOH, according to my parents i slept through the night almost immediately. so good luck with that. and congrats.  ;D

I have actually considered that. I looked at both the C25K and B210K programs (which incorporate the jog/walk runs) as something to potentially base training off of. I don't really feel like I'm starting on the "couch" so much, but I see your point about base building. I could probably start in the middle of C25K and work my way up from there.

And thanks. I am actually dead tired today. I don't even wake up with him to feed him like my wife does, but I always end up waking up for a little bit. I'm just super groggy in the morning.

jr

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5/4/2017
« Reply #4 on: May 05, 2017, 12:39:27 am »
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5/4/2017

Hour of competitive volleyball. Not significantly taxing on the body. Felt good to play again.

No running tonight. Body felt a little wrecked today and could use some rest.

Injuries

None. Besides feeling worn out, I had no aches/pains.  :headbang:

Other

Power rack assembly completed. Still have to put the plate tree together and lay some mats down for deadlifts. Putting it together on my own was actually a bit of a workout. Don't mind the microwave.


LBSS

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Re: jr's Journal
« Reply #5 on: May 05, 2017, 12:52:25 am »
+1
beautiful, although i'm worried you may whack your head doing pull ups  :P
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

jr

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Re: jr's Journal
« Reply #6 on: May 05, 2017, 10:00:00 am »
+2
beautiful, although i'm worried you may whack your head doing pull ups  :P

Tested it out already....there is just enough clearance. It's one of the things I was worried about when I planned on setting up in my garage, but it should be alright.


jr

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5/5/2017 - 5/7/2017
« Reply #7 on: May 07, 2017, 12:21:09 pm »
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5/5/2017 - 5/7/2017

Slacked a little bit over the weekend. I play beer league softball on Friday nights during the summer, and this was the first week. Simply buying the rack/weights must have made me stronger because I hit a home run in my first at bat.  Didn't hit a single one all of last year.  Spent Saturday morning/afternoon golfing, and last night was pretty low key.

Got back to it this morning. Went for a run where I ran for 10 minutes, walked for ~1 minute, then ran for 10 more minutes. I covered 2.5 miles during this time (not including the walk). Thinking I'll try 11/1/11 or 12.5/1/12.5 next time out depending on how I feel. Felt a little sluggish on the includes during the second 10 minute stretch, but overall I felt pretty good. Feels like a step in the right direction though.

Injuries

Groin - slightly tight before running. Stretched beforehand and didn't notice it during the run. Probably from golfing for the first time this year.
Left Achilles - Sore when I woke up, didn't really notice during the run. But I can just barely feel it now.

Other

Day 1 of StrongLifts commences later today.

Edit

StrongLifts 5/7/2017

Squat 5x5 @ 95 lbs
Bench 5x5 @ 65 lbs
Barbell Row 5x5 @ 55 lbs

All these lifts were really easy, but I am not going to modify anything going forward. I'll just follow the program and see how I progress.

« Last Edit: May 07, 2017, 11:30:06 pm by jr »

jr

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5/8/2017
« Reply #8 on: May 08, 2017, 11:45:17 pm »
+1
5/8/2017

Ran 2.39 miles tonight in 20:25. Just a straight run, no stopping/walking. 8:31 min/mile pace. Slower pace, but the run felt easy and not stressful at all. Was going to do a 12.5/1/12.5 split but decided I felt pretty good, so I wanted to keep running.  Might try that Wednesday night.

Injuries

Left achilles - lingering soreness/whatever

adarqui

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Re: jr's Journal
« Reply #9 on: May 09, 2017, 12:59:26 am »
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whoa. jr journal.

for anyone who doesn't know, jr is a #jumping irc chat veteran. When I thought I was the highest jumper on EFNet (internet relay chat), jr said: let me post a video. And I got wrecked.



having your own power rack is a life changer, congrats. :highfive:

adarqui

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Re: 5/8/2017
« Reply #10 on: May 09, 2017, 01:02:59 am »
+1
5/8/2017

Ran 2.39 miles tonight in 20:25. Just a straight run, no stopping/walking. 8:31 min/mile pace. Slower pace, but the run felt easy and not stressful at all. Was going to do a 12.5/1/12.5 split but decided I felt pretty good, so I wanted to keep running.  Might try that Wednesday night.

Injuries

Left achilles - lingering soreness/whatever

make sure you warmup good before running, that helps alot with achilles aches. ie, when i was doing ~5k training, I always walked for a mile or so with light mixed runs mixed in. feels much safer to do it this way. i still warmup before running, i avoid going from 0 to running at all costs. A warmup could just be walking while mixing in light - progressively more intense runs. Don't really need to get fancy.

peace!

jr

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Re: 5/8/2017
« Reply #11 on: May 09, 2017, 09:28:41 am »
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make sure you warmup good before running, that helps alot with achilles aches. ie, when i was doing ~5k training, I always walked for a mile or so with light mixed runs mixed in. feels much safer to do it this way. i still warmup before running, i avoid going from 0 to running at all costs. A warmup could just be walking while mixing in light - progressively more intense runs. Don't really need to get fancy.

peace!

Yeah I actually do about a 5 minute fast-paced walk before running. And lately I haven't noticed my achilles during my runs or immediately after. But it will tighten up after I cool down for a while. At this point, it's not so much a problem, but it's still there. Getting away from indoor volleyball for the next however many months is definitely going to help. High impact on a hard service seems to really make it flare up.

On a side note, I mentioned the easiness of my first StrongLifts day on Sunday. I am definitely feeling mild DOMS today...definitely good to start out slow. I'm sure it will be more difficult in no time.

jr

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5/9/2017
« Reply #12 on: May 09, 2017, 11:34:57 pm »
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5/9/2017

StrongLifts Week 1 Day 2


Squat 5x5 @ 100 lbs
Overhead Press 5x5 @ 50 lbs
Deadlift 2x5 @ 95 lbs

Was only supposed to do one set of deadlifts but decided to do two just to work on form.

FP

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Re: jr's Journal
« Reply #13 on: May 10, 2017, 12:40:18 am »
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edit: Deleted unsolicited criticism. Sorry lol
Good to see an OG out here, good luck with your training. Sick rack, home gym setup is soo convenient
« Last Edit: May 10, 2017, 12:51:01 am by Final Phenom »

jr

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Re: jr's Journal
« Reply #14 on: May 10, 2017, 01:43:22 pm »
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edit: Deleted unsolicited criticism. Sorry lol
Good to see an OG out here, good luck with your training. Sick rack, home gym setup is soo convenient

I didn't see what you said. What was the criticism?