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Members Area => Progress Journals & Experimental Routines => Topic started by: gukl on January 04, 2019, 04:13:01 pm

Title: New year new me
Post by: gukl on January 04, 2019, 04:13:01 pm
Let's try this again.

I'm not really sure what my goals are at the moment. My training is more about just... Try to stay healthy, not get fat, feel fit and happy. The last year or so has been pretty mad with sitting finals, being in Nepal for a few months and then starting work in hospitals here and some of my coping mechanisms have been....questionable and resulted in some  serious low points.

I would like to get back into Olympic lifting at somepoint but I'm still fighting with some SI joint issues. I have never stopped training for more than a week or so but its just been aimlessly going through the motions, hence my lack of motivation to log etc. My baseline strength is a long way away from where it once was, especially lower body.

Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

Anyway enough internal monologue

3/2/19
Easy treadmill 5k at 11km/h pace

4/1/19
Goblet squat 20kg 3 x 20
Deadlift 120kg 3 x 5
Single leg leg press 69kg 2 x 10, 61kg x 10
Peterson step ups 4 x 20
RKC plank 2 x 20s - got mad ab cramps lol so gave up
Title: Re: New year new me
Post by: gukl on January 05, 2019, 01:52:41 pm
5/1/19

Pull up bw 3 x 10 (tough)
Dips 20kg 3 x 10
1 arm cable row 25kg 2 x 12
Inc BP 24 kg x 12 (really crampy gave up? Dehydrated)
Db curls 12kg 2 x 12 - used to go heavier but now concentrating a bit more
Tris 35kg 2 x 12
Lateral raise 5kg 1 x 20

Most of this stuff I'm doing single arm at a time apart from pull ups and Dips OFC lol

Row 20 mins nice slow steady recovery pace

Stretch piriformis and calves

Felt really groggy today, don't know why... Drank a lot of coffee earlier in the day just sitting around reading so maybe I just burnt myself out.
Title: Re: New year new me
Post by: maxent on January 05, 2019, 08:28:18 pm

Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

I swear everyone on this forum is naturally talented. Just run a casual 55min 10k first time. I could train for it for 3 months and not sure i'd get there.   :wowthatwasnutswtf:

those goals look great - " Try to stay healthy, not get fat, feel fit and happy. ". Good luck.
Title: Re: New year new me
Post by: gukl on January 06, 2019, 03:06:07 pm

Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

I swear everyone on this forum is naturally talented. Just run a casual 55min 10k first time. I could train for it for 3 months and not sure i'd get there.   :wowthatwasnutswtf:

those goals look great - " Try to stay healthy, not get fat, feel fit and happy. ". Good luck.

Hahaha I dunno i guess I'd been running upto 5ks for a couple months before, 7.5 being the most. It really killed me though have to say.

Did another 10k today - steady 60ms on the treadmill, easier than last time (as it should be). Feet hurting at this distance... Need me some new shoes.

Also need to start eating more food if I'm going to keep this training volume up!
Title: Re: New year new me
Post by: gukl on January 08, 2019, 03:37:29 pm
Squat 70kg 3 x 5
Lunge bb 40kg 2 x 12
Leg curl 40kg 2 x 12
Petersons higher box 2 x 20

Quick simple easy... First squats in like a month so didn't push it. Keeping lower leg volume low with all the running too
Title: Re: New year new me
Post by: adarqui on January 08, 2019, 10:33:09 pm
Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

NYE trail 10k.. sick.

what was up with that mt everest photo? u climb everest??? lol. :wowthatwasnutswtf:

also for your trail races etc, i remember you using some vibram-ish shoes. if so, i'd try to find some good xc flats. can really fly in those on rough terrain - way more than in vibrams.
Title: Re: New year new me
Post by: gukl on January 09, 2019, 04:27:26 pm
Been enjoying my running a lot these days and probably going to sign up to the city 10k in April. I ran my first ever 10k on NYE (55m on pretty rough terrain). Aerobic fitness is probably my priority at the moment - I'm climbing mont blanc in June so that's a pretty important goal for me and offering some motivation.

NYE trail 10k.. sick.

what was up with that mt everest photo? u climb everest??? lol. :wowthatwasnutswtf:

also for your trail races etc, i remember you using some vibram-ish shoes. if so, i'd try to find some good xc flats. can really fly in those on rough terrain - way more than in vibrams.

Haha I went to Nepal for around 2 months, a month for my final placement of med school, working in a Kathmandu government hospital which was pretty mad in itself, then I spent 3 weeks trekking in the everest region, did base camp and the three surrounding High passes - it was pretty nuts. Shamedly though, as I dragged myself over 5000m I was frequently overtaken by crazy people RUNNING as it was just before the everest ultra marathon so that was pretty cool to see, some ridiculous athletes running with like 50% oxygen haha.

I actually have some merrel trail gloves which are awesome for dryish trails, not so great in mud. Unfortunately that's at my parents where I spent Christmas where there is some great trail. Unfortunately I live in the concrete jungle of an inner city so most of my running is treadmill. Looking to pick up some zero to 4mm drops with a bit of cushion, not sure what to go for though!!
Title: Re: New year new me
Post by: gukl on January 09, 2019, 05:22:35 pm
Upper body tonight. Day off work tomorrow so had a rare weekday caffeinated late night session hehe

Chins bw x 10, 10kg 3 x 8 surprisingly easy
Db single arm ohp 24kg x 10 R 9 L, 20kg x 10, 18kg x 12
Face pulls 20kg 3 x 15
Chest flys cable 20kg 3 x 10-12
Curl 16kg x 8, 12k 2 x 12 (less second)
Tri pdown 3 x 12

Title: Re: New year new me
Post by: LBSS on January 10, 2019, 02:34:31 am
i <3 saucony kinvara, fwiw. if you can get 'em down there they're great. best running shoes i've worn. 4mm drop.
Title: Re: New year new me
Post by: gukl on January 10, 2019, 03:37:27 am
i <3 saucony kinvara, fwiw. if you can get 'em down there they're great. best running shoes i've worn. 4mm drop.

They look really good actually, can get them online at. Good price but I'll see if any of the local running shops have them in to try for size. Thanks!
Title: Re: New year new me
Post by: gukl on January 10, 2019, 12:16:43 pm
Bought the saucony kinvara 9 today, they're actually everything I was looking for (minus the aesthetics lol - they only had the white and gold ones in stock)

Treadmill 6k (10/11/12/12/11 km\h pace)

Won't be training till Monday as on call over the weekend  :-\
Title: Re: New year new me
Post by: gukl on January 14, 2019, 12:42:40 pm
Weekend was rough, 3 x 13hr days with basically 0 breaks. Just about enough time in the day to stuff my face with junk before sneaking in 7 hours sleep.  :uhhhfacepalm:

Anyway still got my cycle commutes in and I end up walking at leaks 7.5k through the day at work.

Today

Squat 75kg 3 x 5 (paused all the last, the best squats have felt in a long time)
Deadlift 120kg 3 x 5
Sl leg press 69kg x 12 61kg x 15 slower

Run 5k @ 10km/h - don't usually run after lifting but wanted to get an easy one in.

The run was awful. Hip flexor got really tight/tired which thew my form off and then my right foot arch started hurting  and I got multiple stitches. I'm never running after lower body lifting again lol. Also I wish my new trainers would bloody hurry up
Title: Re: New year new me
Post by: adarqui on January 14, 2019, 03:17:07 pm
Weekend was rough, 3 x 13hr days with basically 0 breaks. Just about enough time in the day to stuff my face with junk before sneaking in 7 hours sleep.  :uhhhfacepalm:

Anyway still got my cycle commutes in and I end up walking at leaks 7.5k through the day at work.

Today

Squat 75kg 3 x 5 (paused all the last, the best squats have felt in a long time)
Deadlift 120kg 3 x 5
Sl leg press 69kg x 12 61kg x 15 slower

Run 5k @ 10km/h - don't usually run after lifting but wanted to get an easy one in.

The run was awful. Hip flexor got really tight/tired which thew my form off and then my right foot arch started hurting  and I got multiple stitches. I'm never running after lower body lifting again lol. Also I wish my new trainers would bloody hurry up

yea don't run after lifting, lmao. all it does is make you go haywire and makes it easier to get injured.

i've run before lifting, feel fine when lifting. i'd do that instead if possible.

pc!
Title: Re: New year new me
Post by: gukl on January 15, 2019, 04:55:33 pm
Weekend was rough, 3 x 13hr days with basically 0 breaks. Just about enough time in the day to stuff my face with junk before sneaking in 7 hours sleep.  :uhhhfacepalm:

Anyway still got my cycle commutes in and I end up walking at leaks 7.5k through the day at work.

Today

Squat 75kg 3 x 5 (paused all the last, the best squats have felt in a long time)
Deadlift 120kg 3 x 5
Sl leg press 69kg x 12 61kg x 15 slower

Run 5k @ 10km/h - don't usually run after lifting but wanted to get an easy one in.

The run was awful. Hip flexor got really tight/tired which thew my form off and then my right foot arch started hurting  and I got multiple stitches. I'm never running after lower body lifting again lol. Also I wish my new trainers would bloody hurry up

yea don't run after lifting, lmao. all it does is make you go haywire and makes it easier to get injured.

i've run before lifting, feel fine when lifting. i'd do that instead if possible.

pc!

Yeah lesson learnt for sure haha
Title: Re: New year new me
Post by: gukl on January 15, 2019, 04:57:20 pm
Pull up 10, 10kg x 8, 7, bw x 8
Dips 10, 25kg x 10, 8. 15kg x 10
Dp Inc BP sa 26kg x 10, 22kg x 12
Seated row 60kg 2 x 12
Curls 14kg x 12 10kg x 15
Tri pdown 2 x 15
Lateral raise 5kg x 20
Title: Re: New year new me
Post by: gukl on January 16, 2019, 04:03:08 pm
New runners came - kinnvera 9

They feel so nice lol. Altho it felt weird to run, I've been using zero drop zero cushion for so long. I can almost feel myself landing heavier jus cos... I can. I dunno my legs feel super fatigued so it was kind of a meh run anyway.

Did 5km at 11km/h on treadmill.

My feet are getting kinda beat up, got a blister under my right ball of foot medially and a nasty corn on the Lateral side which is making running not so fun. My hip flexor felt super dead today, like it was hard to pick up my feet lol.
Title: Re: New year new me
Post by: gukl on January 17, 2019, 04:17:17 pm
Squat 80kg 3 x 5 felt niiceee
Lunge 40kg 2 x 12
Leg curl 45 x 12 40 x 22

Nice and quick.
Title: Re: New year new me
Post by: gukl on January 18, 2019, 02:33:11 pm
Chins 10, 10kg x 6.5, 10 weak
Db ohp 26kg x 8 r and 6 l, 20kg x 12
Fly 2 x 12
Face pull 2 x 15
Curl 14kg x 12, b
Hammer 16kg x 12
Tris 2 x 15
Lateral raise 5kg x 20

P tired, only came as I'm working all day tomorrow. I need a long sleep.
Title: Re: New year new me
Post by: adarqui on January 18, 2019, 06:34:44 pm
New runners came - kinnvera 9

They feel so nice lol. Altho it felt weird to run, I've been using zero drop zero cushion for so long. I can almost feel myself landing heavier jus cos... I can. I dunno my legs feel super fatigued so it was kind of a meh run anyway.

Did 5km at 11km/h on treadmill.

My feet are getting kinda beat up, got a blister under my right ball of foot medially and a nasty corn on the Lateral side which is making running not so fun. My hip flexor felt super dead today, like it was hard to pick up my feet lol.

be careful with that, you sound wrecked. lmao.

as for kinvara etc, just try to run more "quiet" when you're running light/slow, and that should help fix it.

running quiet always helps to fix it, in my experience.

pc!
Title: Re: New year new me
Post by: gukl on January 20, 2019, 04:12:21 pm
New runners came - kinnvera 9

They feel so nice lol. Altho it felt weird to run, I've been using zero drop zero cushion for so long. I can almost feel myself landing heavier jus cos... I can. I dunno my legs feel super fatigued so it was kind of a meh run anyway.

Did 5km at 11km/h on treadmill.

My feet are getting kinda beat up, got a blister under my right ball of foot medially and a nasty corn on the Lateral side which is making running not so fun. My hip flexor felt super dead today, like it was hard to pick up my feet lol.

be careful with that, you sound wrecked. lmao.

as for kinvara etc, just try to run more "quiet" when you're running light/slow, and that should help fix it.

running quiet always helps to fix it, in my experience.

pc!

My head feels more wrecked than my body lol, burnt out.

I ran a 10k today in 55 mins. Slow start and fast finish. I found I really got into my groove when going a bit faster... I think going like 10kmh I think about trying to be quick with my feet too much especially lifting my foot up fast after putting it down which just tired my hip flexors. 12kmh kind of pace felt really good today.

I went to the cinema after and my body seized up like heck lol.

I'm going to try train tomorrow but then on 9 til 9.30s work days the rest of the week so not gonna get much in 😪
Title: Re: New year new me
Post by: LBSS on January 21, 2019, 12:27:46 am


I went to the cinema after and my body seized up like heck lol.


dehydrated?
Title: Re: New year new me
Post by: gukl on January 21, 2019, 01:29:14 pm


I went to the cinema after and my body seized up like heck lol.


dehydrated?

Definitely.

Also movie theatres knee is just a given in this scenario.
Title: Re: New year new me
Post by: gukl on January 21, 2019, 05:13:06 pm
Squat 85kg 2 x 5, 10
Deadlift 140kg x 5
Dips 20kg 3 x 10 (bw 10, pushup 10 on the last)
Pull up 10, rope pull up 10, chin 8 + 1 1
Curl 12kg x 15
Lateral raise x 20

No training for 3 days so wanted to hit everything intensely. Fun stuff. I feel really good, just strong, athletic, healthy... Even tho my lifts are meh I know there's a lot more there, just being careful.

Really falling in love with training again hehe
Title: Re: New year new me
Post by: gukl on January 25, 2019, 06:38:41 pm
5k 24.14  :personal-record: (treadmill)

Started steady and finished fast

Finished off with a slow 2k and a good stretch.

Right hip flexor buggy... Feels like the bursitis I used to get from squats? Ideas?

Accidentally posted in my old journal lol
Title: Re: New year new me
Post by: gukl on January 26, 2019, 02:48:30 pm
Can my old journal be moved to the journal graveyard haha? Keep posting there on autopilot.


Pull ups 10, 10kg x 7, 8, bw 8
Db ohp 28kg x 2 r 1 l, 26kg x 8 r 7 l, 22kg x 11 r 12 l

Kind forgot the reps I think these are right

Flys 2 x 12
Face pull 2 x 12
Curls 2 x 12
Tri down 2 x 12

Calves sore today.
Title: Re: New year new me
Post by: adarqui on January 26, 2019, 06:11:25 pm
how's the hip flexor?

congrats on the treadmill PR!! i'd personally be careful trying "hard" for PR's tho, just saying in case. treadmill doesn't allow you to change up your cadence naturally etc, could grind down a bit on the hips/knees/hip flexor etc.

Can my old journal be moved to the journal graveyard haha? Keep posting there on autopilot.

lmao sure. doing that now. attention to detail tho mijo!!! lmao.

Title: Re: New year new me
Post by: gukl on January 27, 2019, 12:41:38 pm
how's the hip flexor?

congrats on the treadmill PR!! i'd personally be careful trying "hard" for PR's tho, just saying in case. treadmill doesn't allow you to change up your cadence naturally etc, could grind down a bit on the hips/knees/hip flexor etc.

Can my old journal be moved to the journal graveyard haha? Keep posting there on autopilot.

lmao sure. doing that now. attention to detail tho mijo!!! lmao.

Yeah I didn't even go in attempting to PR just got kinda carried away with how good it felt. Everything feels okay now, prob just pushed a little too hard.

And lol, I usually update my journal on my phone on the way home, my bad.
Title: Re: New year new me
Post by: gukl on January 27, 2019, 02:45:46 pm
Easy 5k at 11km/h (27.30)

Started finishing all my runs up to at least 30m doing the remainder at 10kmh just to get a bit of extra easy work in.

Title: Re: New year new me
Post by: gukl on January 28, 2019, 06:46:44 pm
Squat 90kg 3 x 5
Deadlift 145kg x 5
Pull ups x 10

In and out. Linear progression going smooth.
Title: Re: New year new me
Post by: gukl on January 29, 2019, 03:17:09 pm
5k @ 11kmh 27.30

Didn't round up to 30, decided to stretch my calved and hip flexor instead
Title: Re: New year new me
Post by: gukl on January 31, 2019, 03:10:46 am
Yesterday

Chins 10, 20kg x 4, 10kg x 7
Dips bw 10, 30kg x 10, 20kg x 12, bw + pushup to fx
Seated row 70kg 2 x 12
Db 1 arm Arnold press 16kg x 12, 12kg x 12 slpoow
Curls 1 arm 16 kg x 10 12 kg x 12
Tri pdown 2 x 12

Title: Re: New year new me
Post by: gukl on February 01, 2019, 08:39:56 am
Squats 92.5kg 3 x 5

I felt awful (heacache, reflux, over caffeinated) but they felt easy. No time for anything else
Title: Re: New year new me
Post by: gukl on February 02, 2019, 08:55:36 am
5k steady 10/11/11/11/10 kmh splits
Title: Re: New year new me
Post by: gukl on February 04, 2019, 09:59:22 am
10k 52.45s  :personal-record:

Killed me. For some reason I was really motivated to break 50 today lol, slightly overambitious.

Started strong at 12kmh, hit 5k and mentally couldn't keep up so slowed with a plan to finish strong but then around 7k I started getting side stitches so the end was a mix of 10-12km/h lol
Title: Re: New year new me
Post by: gukl on February 06, 2019, 04:01:09 pm
Neutral grip chins 10, 10kg 3 x 6, chins x 10
Db single a ohp 26kg x 8, 22kg x 10, 14kg x 12 slooow
Flys 2 x 12
Face pull 2 x 10-15
Curls 18kg x 8 12kg x 12
Tris 2 x 12
Lateral raise x 20
Title: Re: New year new me
Post by: adarqui on February 06, 2019, 09:09:59 pm
10k 52.45s  :personal-record:

Killed me. For some reason I was really motivated to break 50 today lol, slightly overambitious.

Started strong at 12kmh, hit 5k and mentally couldn't keep up so slowed with a plan to finish strong but then around 7k I started getting side stitches so the end was a mix of 10-12km/h lol

haha nice!! sounds like a solid attempt. probably get it next time if you don't cramp up.

sucks about the stitches. after a while of consistent running, they eventually "rarely if ever" happen. they are real hell tho, i dread getting them. doesn't happen anymore, used to happen alot tho. sometimes i do worry about getting one tho, been lucky!

pc!
Title: Re: New year new me
Post by: gukl on February 07, 2019, 05:14:29 pm
10k 52.45s  :personal-record:

Killed me. For some reason I was really motivated to break 50 today lol, slightly overambitious.

Started strong at 12kmh, hit 5k and mentally couldn't keep up so slowed with a plan to finish strong but then around 7k I started getting side stitches so the end was a mix of 10-12km/h lol

haha nice!! sounds like a solid attempt. probably get it next time if you don't cramp up.

sucks about the stitches. after a while of consistent running, they eventually "rarely if ever" happen. they are real hell tho, i dread getting them. doesn't happen anymore, used to happen alot tho. sometimes i do worry about getting one tho, been lucky!

pc!

Yeah I used to get them a lot, like every run but now they're pretty rare. Usually it's cos I ate before or when I lifted I got one too. Meh, next time sub 50.

Today

Squat 95kg 3 x 5
Deadlift 150kg x 5

Title: Re: New year new me
Post by: gukl on February 09, 2019, 01:42:06 pm
Yest

5k 25min

Today felt dead did bare min

Pull up x 10, 10kg x 5, 5kg x 8
Dips x 10, 30kg x 10, 20kg x 12
Inc BP Db single arm 30kg r 11 l 10
Row 70kg x 12
Curl 14kg x 12
Tris 35kg x 15

 
Title: Re: New year new me
Post by: gukl on February 10, 2019, 01:08:45 pm
On 3 hours sleep

5k 23.54  :personal-record: (previous 24.14)

Feels so good to be getting better weak in weak out, I haven't felt like this with weightlifting since I was like 20 (I'm 24 so it's been a while)
Title: Re: New year new me
Post by: adarqui on February 12, 2019, 04:39:46 pm
On 3 hours sleep

5k 23.54  :personal-record: (previous 24.14)

solid dude!!

Quote
Feels so good to be getting better weak in weak out, I haven't felt like this with weightlifting since I was like 20 (I'm 24 so it's been a while)

ya. awesome.

as you get better with running, there's so many different ways to PR, it's kinda endless & really fun.

fix that sleep tho hah.
Title: Re: New year new me
Post by: gukl on February 13, 2019, 09:04:36 am
On 3 hours sleep

5k 23.54  :personal-record: (previous 24.14)

solid dude!!

Quote
Feels so good to be getting better weak in weak out, I haven't felt like this with weightlifting since I was like 20 (I'm 24 so it's been a while)

ya. awesome.

as you get better with running, there's so many different ways to PR, it's kinda endless & really fun.

fix that sleep tho hah.

Sleep is a pain cos of the shift patterns. Altho I don't know what happened that particularly day, just could not sleep.

Yesterday squats 97.5kg x 3 -si felt dodgy so left it did front squat pause 60kg 3 x 5 instead and leg Curls 50kg 2 x 12

Today steady 30mins at 11kmh on 1% incline. Felt a bit meh, have a bit of a cold but needed to do something.
Title: Re: New year new me
Post by: gukl on February 15, 2019, 09:05:37 am
Yesterday did upper body

Chins 12 12 10
Ohp 26kg single arm, can't remember reps and 20 for 10 ish
Did some flys and face pulls and some Curls and Tris as usual I can't rmemeber numbers just going through the motions really

Tried to run again today wanted to do 30mins at 12kmh legs and everything felt fine but debilitating side stitches... What the fuck is causing these? It's ruining running for me at the moment.

Been a really rubbish week of training and work
Title: Re: New year new me
Post by: adarqui on February 15, 2019, 09:52:43 am
Yesterday did upper body

Chins 12 12 10
Ohp 26kg single arm, can't remember reps and 20 for 10 ish
Did some flys and face pulls and some Curls and Tris as usual I can't rmemeber numbers just going through the motions really

Tried to run again today wanted to do 30mins at 12kmh legs and everything felt fine but debilitating side stitches... What the fuck is causing these? It's ruining running for me at the moment.

Been a really rubbish week of training and work

how much water do you drink before? and is your stomach "satisfied" with food?

ie something like oatmeal + salt 45-60 min before with a bunch of water to wash it down.

before my light runs, i do orange juice, banana, and alot of water (~30min before the run).

before races lately I do the same ^^ but also oatmeal + pink salt + honey (~1 hour or more before the race).

one of the big keys for me was "superhydration". I just wasn't hydrated enough.. used to get side stitches *alot*

interestingly, the first side stitch i've had in months happened on monday (iirc), just lost so much water and boom, started cramping up near 1h40m.

also, if you do side stitch, no matter what you do prior the next few days etc, i feel like it can happen again regardless. seems like some "damage" can be done, which causes subsequent stitches. one thing i've done in the past is run/walk in those situations. stitch coming on, stop immediately and walk for a while. try some running again etc. but running through side stitches seemed to do some kind of actual damage. so i avoid it.

just some thoughts.

pc!
Title: Re: New year new me
Post by: gukl on February 16, 2019, 06:02:17 am
Yesterday did upper body

Chins 12 12 10
Ohp 26kg single arm, can't remember reps and 20 for 10 ish
Did some flys and face pulls and some Curls and Tris as usual I can't rmemeber numbers just going through the motions really

Tried to run again today wanted to do 30mins at 12kmh legs and everything felt fine but debilitating side stitches... What the fuck is causing these? It's ruining running for me at the moment.

Been a really rubbish week of training and work

how much water do you drink before? and is your stomach "satisfied" with food?

ie something like oatmeal + salt 45-60 min before with a bunch of water to wash it down.

before my light runs, i do orange juice, banana, and alot of water (~30min before the run).

before races lately I do the same ^^ but also oatmeal + pink salt + honey (~1 hour or more before the race).

one of the big keys for me was "superhydration". I just wasn't hydrated enough.. used to get side stitches *alot*

interestingly, the first side stitch i've had in months happened on monday (iirc), just lost so much water and boom, started cramping up near 1h40m.

also, if you do side stitch, no matter what you do prior the next few days etc, i feel like it can happen again regardless. seems like some "damage" can be done, which causes subsequent stitches. one thing i've done in the past is run/walk in those situations. stitch coming on, stop immediately and walk for a while. try some running again etc. but running through side stitches seemed to do some kind of actual damage. so i avoid it.

just some thoughts.

pc!

Thanks for the advice man.

I think I probably am a little dehydrated, this week I've been running in the morning after getting up, sleeping at weird times and stuff so I probably just generally haven't drunk enough.

I try and get a small amount of carbs and protein in 1-2 hours before, I find having a lot of food in my stomach a sure way to get a stitch though so need to try and find a balance here and figure out what works best.

I think you're onto something with the damage theory, I went weeks without getting one, then I had one really bad one and pushed through and have had them every run since.

Theyre such a weird phenomenon, I was trying to read into why they happen but nobody is really sure at all and there's a bunch of weird theories.

It'd just super frustrating how debilitating they are.

I will try better hydration next time and see how we go!
Title: Re: New year new me
Post by: gukl on February 17, 2019, 07:18:59 am
So ran today. Drank ALOT. Didn't eat at all, just had some bcaa and a couple spoonfuls of sugar lol and coffee lol

Was visiting my parents so ran it outside in the sun on some nice trails, was pretty windy and plenty of hills

10k  :personal-record: it was something like 50:32 - buuuut strava went down so it seems like I've lost the data lol


Edit strava came back to life

Check out my activity on Strava: https://strava.app.link/cMHE4n7WnU

50:51s. Moving time was 50:03 seconds... Had to stop to pee haha.

Think I'm going to sign up to this local 10k 24th march with the goal of a good sub 50 time as the terrain/elevation will be much better that it was for this.

Title: Re: New year new me
Post by: gukl on February 19, 2019, 03:09:51 pm
Yesterday

Squat 90kg 3x5
Deadlift 140kg x 5

Reset... Building slow. Injury free is PRIORITY no1.

Today

Pull ups bw 10, 10kg x 6, 5kg x 7, bw x 6
Dips 35kg x 6 25kg x 10
Inc Db BP 1 arm 32 kg x 7? 20kg slow x 12
Cable pull 70kg x 10 60 with some weird bar 12
Curls 20kg x 6 10kg x 12
Tris 50kg x 8, 30 x 12

Run 30minutes at 10-11kmh. Legs tired. Would have got a stitch if I went faster, Calves crampy (after lifting this always happens lol)

Also cycling - 2 x 20m every day
Title: Re: New year new me
Post by: gukl on February 20, 2019, 03:46:02 pm
Run 30m, first 22m at 12kmh finished on 10kmh cos I felt a stitch coming lol.

Gonna run Friday then working the next 3 days so have 3 days off

Also  :personal-record: after 2 years of trying I got my girlfriend to come to the gym with me. She's never done any exercise in her life (yet is like 48kg lol) and managed 30m of walk/run heh
Title: Re: New year new me
Post by: adarqui on February 20, 2019, 08:36:06 pm
Run 30m, first 22m at 12kmh finished on 10kmh cos I felt a stitch coming lol.

Gonna run Friday then working the next 3 days so have 3 days off

Also  :personal-record: after 2 years of trying I got my girlfriend to come to the gym with me. She's never done any exercise in her life (yet is like 48kg lol) and managed 30m of walk/run heh

damn that's surprising that it took that long. lmao.
Title: Re: New year new me
Post by: gukl on February 21, 2019, 04:05:44 pm
Run 30m, first 22m at 12kmh finished on 10kmh cos I felt a stitch coming lol.

Gonna run Friday then working the next 3 days so have 3 days off

Also  :personal-record: after 2 years of trying I got my girlfriend to come to the gym with me. She's never done any exercise in her life (yet is like 48kg lol) and managed 30m of walk/run heh

damn that's surprising that it took that long. lmao.

Haha considering I've gone to the gym probably half of those days it's pretty mad. Think she's gonna get into some running and maybe some light lifting. Should be fun.

Today

Squat 92.5kg 3 x 5 felt Good
Db rdl big rom 60kg 2 x 10

Title: Re: New year new me
Post by: gukl on February 22, 2019, 01:34:23 pm
Today ran 30 mins at 12kmh felt good
Title: Re: New year new me
Post by: gukl on February 26, 2019, 11:34:15 am
Had 3 super stressful days at work, 12.5 hr days with literally no breaks. Then got a puncture on my way home and had to walk my bike for like an hour lol. There is literally no time to do anything else in these days, it sucks.. Gym is out of the question if I want to sleep >6 hrs.

So needed some fun today, headed out to a local Reservoir and just ran

14.4km in 1hr 17m 44s

Avg 5:22 1k split

Check out my activity on Strava: https://strava.app.link/FLJhDUJTCU

Totally destroyed after but it was super fun. Again it was a minor side stitch holding my pace back for the first 10k or so, the last few km was pretty rough terrain which was super fun but slowed me down a little.

By far the furthest I have ever ran haha, super enjoyed it. We've had great February weather so it was like 18c blue skies and a light breeze, just perfect for running.

Title: Re: New year new me
Post by: adarqui on February 26, 2019, 01:19:46 pm
Had 3 super stressful days at work, 12.5 hr days with literally no breaks. Then got a puncture on my way home and had to walk my bike for like an hour lol. There is literally no time to do anything else in these days, it sucks.. Gym is out of the question if I want to sleep >6 hrs.

So needed some fun today, headed out to a local Reservoir and just ran

14.4km in 1hr 17m 44s

Avg 5:22 1k split

Check out my activity on Strava: https://strava.app.link/FLJhDUJTCU

Totally destroyed after but it was super fun. Again it was a minor side stitch holding my pace back for the first 10k or so, the last few km was pretty rough terrain which was super fun but slowed me down a little.

By far the furthest I have ever ran haha, super enjoyed it. We've had great February weather so it was like 18c blue skies and a light breeze, just perfect for running.

 :headbang: :headbang: :headbang: :ibrunning:

awesome man.

you have such beautiful areas to run as well. man i'd be in heaven in that environment hah.
Title: Re: New year new me
Post by: gukl on February 26, 2019, 01:53:50 pm
Had 3 super stressful days at work, 12.5 hr days with literally no breaks. Then got a puncture on my way home and had to walk my bike for like an hour lol. There is literally no time to do anything else in these days, it sucks.. Gym is out of the question if I want to sleep >6 hrs.

So needed some fun today, headed out to a local Reservoir and just ran

14.4km in 1hr 17m 44s

Avg 5:22 1k split

Check out my activity on Strava: https://strava.app.link/FLJhDUJTCU

Totally destroyed after but it was super fun. Again it was a minor side stitch holding my pace back for the first 10k or so, the last few km was pretty rough terrain which was super fun but slowed me down a little.

By far the furthest I have ever ran haha, super enjoyed it. We've had great February weather so it was like 18c blue skies and a light breeze, just perfect for running.

 :headbang: :headbang: :headbang: :ibrunning:

awesome man.

you have such beautiful areas to run as well. man i'd be in heaven in that environment hah.

I really need a car and areas like this would be really accessible for me. I live in the middle of the city and there's now where to run off my doorstep, but there's some incredible spots ~30m by train away.

Running outside in these environments is sooo much easier. Maintainimg 12km/h feels so draining on a treadmill but it just flys by outside.


Title: Re: New year new me
Post by: gukl on February 28, 2019, 03:59:18 pm
Yesterday did upper body was ok

Chins/ohp
Flys/face pulls
bis/Tris

Don't really remember or care about numbers lol.

Today was absolutely physically and mentally exhausted

Squat 95kg 3 x 5
Leg curl lying 40kg 2 x 10

Feeling burnt out as heck lol
Title: Re: New year new me
Post by: gukl on March 11, 2019, 05:54:12 pm
Had a stupid work week last week, got a session in Friday morning but then nothing over the weekend as was away with gf.. Got a little hike in I guess.

Today ran treadmill 10k 49.43  :personal-record:
Title: Re: New year new me
Post by: gukl on March 14, 2019, 02:10:27 pm
So catch up

3 days ago did upper body session, don't really remember any numbers lol but it was my pull up/ohp session.

Yesterday squat 92.5kg 3 x 5, leg Curls 40kg 2 x 12, bb lunge 40kg x 12 reps each leg done all at once

Today just ran for 1h, first 30m at 11kmh and 2nd 30m at 10kmh, felt nice.

3 days out the gym now due to work. Back on Monday, may try pb 5k...its been a while since I pushed that distance

Ps LCD soundsystem 45:33 is a fantastic running album.  :ibrunning: :trolldance:
Title: Re: New year new me
Post by: gukl on March 18, 2019, 12:32:57 pm
Treadmill 5k 22.17  :personal-record:
Title: Re: New year new me
Post by: gukl on March 19, 2019, 09:31:27 am
Chins x 12, 20kg x 6, bw x 10
Inc BP Db 30kg x 8, 24kg x 12
Rows 70kg 2 x 10
Db pullover 20 2 x 10
Curls 20kg x 10, conc 12kg x 12
Tris 2 x 8-12

Lifted after running, worked well! Thought I'd be weaker than usual but felt strong.
Title: Re: New year new me
Post by: gukl on March 19, 2019, 01:31:47 pm
Squat 95kg 3 x 5
Deadlift 140kg x 5

Did some jumps, hit this roof at the gym. First time properly jumping in easily over a year. Still at 32" plus, at my best jumping I was only getting a couple inches higher so I'm pretty surprised I still have that, prolly can still dunk. If i can build my squat up and keep my weight down then I might have to destroy some rims come summer  :trolldance:
Title: Re: New year new me
Post by: gukl on March 21, 2019, 08:00:47 am
Run 30m 12kmh

Legs really sore from lifting the other day

Saw les mis last night (theatre knee) and had quite a bit of wine so felt pretty MEh but nice to get something in
Title: Re: New year new me
Post by: gukl on March 26, 2019, 04:18:40 pm
Uh missed some sessions

Friday did a good strong upper body day

Spent most of the weekend partying lol

Monday 10k run outside like 54m took it leisurely

Today felt awful after work and too late for caffeine and body just sore from yesterday

Squat 97.5kg 3 x 5
Leg Curls 40kg 2 x 15

Lots of lower back tightness
Title: Re: New year new me
Post by: LBSS on March 26, 2019, 11:07:49 pm
(theatre knee)

lol. the worst.
Title: Re: New year new me
Post by: gukl on March 28, 2019, 04:07:16 pm
Yesterday upper body

Motions again. Weaker than last time, forgot numbers, don't care enough lol

Today ran 6.5 ish k at a reasonable pace.

Check out my activity on Strava: https://strava.app.link/n4W5AmcWqV
Title: Re: New year new me
Post by: gukl on March 30, 2019, 10:10:00 am
did the same run as thursday again friday basically, similar distance similar pace, same route - felt harder, legs tired i guess

Title: Re: New year new me
Post by: gukl on March 31, 2019, 10:06:45 am
Yesterday

Squat 100kg 3 x 5
Leg curl 50kg 2 x 10

Rushed session but nice to have 100 on my back again, felt fairly easy
Title: Re: New year new me
Post by: gukl on March 31, 2019, 02:20:20 pm
Today ran 18km

Zen af. 5.41min/km 1 hr 42mins total

Check out my activity on Strava: https://strava.app.link/wRqdhzcNvV
Title: Re: New year new me
Post by: gukl on April 04, 2019, 03:31:12 pm
Mon/Tues 12.5hr night shifts.

Yesterday slept 3 hours in the day then ran 5km 28mins easy recovery run as my body hurt after the 11 miles.

Lifted after went pretty well dips (40kg x 7)/weight chins (a good 20kg x 6) and some bb stuff - face pulls/flys/curls/tris

Today tried to squat did 90kg x 5 and my si joint said no, my hips were tight af and all of my muscles just felt off. I'm getting really tired of this crap. I sacrifice my evening to train to come home miserable and in pain.

I'm gonna make one more push to sort this focusing on loosening my hip flexor, strengthening my deep abdominal muscle control and making my glutes alive. If this keeps happening I'm probably just going to call it a day with squats. 

BLEH
Title: Re: New year new me
Post by: Coges on April 04, 2019, 06:25:25 pm
Mon/Tues 12.5hr night shifts.

Yesterday slept 3 hours in the day then ran 5km 28mins easy recovery run as my body hurt after the 11 miles.

Lifted after went pretty well dips (40kg x 7)/weight chins (a good 20kg x 6) and some bb stuff - face pulls/flys/curls/tris

Today tried to squat did 90kg x 5 and my si joint said no, my hips were tight af and all of my muscles just felt off. I'm getting really tired of this crap. I sacrifice my evening to train to come home miserable and in pain.

I'm gonna make one more push to sort this focusing on loosening my hip flexor, strengthening my deep abdominal muscle control and making my glutes alive. If this keeps happening I'm probably just going to call it a day with squats. 

BLEH

Mate sucks to hear about your hip flexors. Not sure if this helps but I've repeatedly torn my right hip flexor over the last 10+ years and what's helping me is strengthening them with l-sit type work and doing heaps of split squats with full ROM which stretches and strengthens them at the same time. That and a shit ton of stretching which is actually only 4 stretches (calf, couch, pigeon, pancake) but just done for time. Don't give up on squats cause your hips can be fixed.
Title: Re: New year new me
Post by: gukl on April 06, 2019, 06:31:32 am
Mon/Tues 12.5hr night shifts.

Yesterday slept 3 hours in the day then ran 5km 28mins easy recovery run as my body hurt after the 11 miles.

Lifted after went pretty well dips (40kg x 7)/weight chins (a good 20kg x 6) and some bb stuff - face pulls/flys/curls/tris

Today tried to squat did 90kg x 5 and my si joint said no, my hips were tight af and all of my muscles just felt off. I'm getting really tired of this crap. I sacrifice my evening to train to come home miserable and in pain.

I'm gonna make one more push to sort this focusing on loosening my hip flexor, strengthening my deep abdominal muscle control and making my glutes alive. If this keeps happening I'm probably just going to call it a day with squats. 

BLEH

Mate sucks to hear about your hip flexors. Not sure if this helps but I've repeatedly torn my right hip flexor over the last 10+ years and what's helping me is strengthening them with l-sit type work and doing heaps of split squats with full ROM which stretches and strengthens them at the same time. That and a shit ton of stretching which is actually only 4 stretches (calf, couch, pigeon, pancake) but just done for time. Don't give up on squats cause your hips can be fixed.

I've gone the split squat route before... I dunno I go around in circles of doing all this stuff, getting back to squatting but then I just get injured again cos I don't keep up with it enough. I dunno if I have the patience to spend so much time rehabbing again. I'll see how it goes with those simple interventions. Certainly hip flexor tightness is a big factor, but I've also been told my SI joint is hypermobile and there's only so much I can do about that.

Gah.

Today did my first ever park run (social, all abilities timed run that happened in parks all over the UK every weekend). Preparation was not great little sleep and some alcohol and junk food last night but came 94th out of 495 with a time of 22.35 - definitely going to have lots of fun trying to wittle this time down as there was definitely more in the tank!!
Title: Re: New year new me
Post by: gukl on April 08, 2019, 05:44:14 pm
Yesterday

Run 30m at 10kmh stretch the legs
Squats 90kg 5, 5, 10 - soooo much better. I must try running then lifting more, really feels so much better. Maybe lying on the floor to prepare myself to squat just isn't good. I did hardly any mobility stuff prior to these squats and they felt great.

This week on-call so no training till Friday 😪
Title: Re: New year new me
Post by: gukl on April 10, 2019, 03:48:17 am
Got up and fit in a 30m 6k (4.56 pace)

Felt good
Title: Re: New year new me
Post by: gukl on April 13, 2019, 05:18:23 am
Yesterday

Run 30m at 10km/h

Then lift

Chins bw 10, 25kg x 5.5, 10kg x 9, bw 10 x 8
Dips bw x 10 40kg x 6 20kg x 13
Some accessory stuff

Today Park run 5k - 21.01!!  :personal-record: :personal-record:

Post run

Squats 92.5kg x 5, 5, 10
Leg Curls 60kg 2 x 10

Feelz Good (I'm spending basically all of my free time exercising at the moment lol)
Title: Re: New year new me
Post by: gukl on April 14, 2019, 02:38:47 pm
Long run day

21.47 km 5:46 pace 2hr 03m moving time

Very hilly, mostly trail, windy and cold. Though but fun and my first half marathon distance.

Omg since I finished this run I've had horrendous abdominal cramps and chills, what is going on. I was probably mega dehydrated but the heck, feel like I have flu. Mixed with all the endorphins, feels weird. Also got a nasty blister.

Ran in calf compression sleeves today, felt really gooood. Didn't notice any calf/shin pain the whole time. I'm still on the heavier side at around 85kg so these are a big help. Dunno how much is placebo.. They do feel nice lol.

Check out my activity on Strava: https://strava.app.link/KD3Gdnc3SV
Title: Re: New year new me
Post by: LBSS on April 14, 2019, 11:23:47 pm
wow, that is a BIG jump for you in mileage, no? no wonder your body freaked out. dehydrated and probably super depleted.
Title: Re: New year new me
Post by: adarqui on April 14, 2019, 11:33:42 pm
Long run day

21.47 km 5:46 pace 2hr 03m moving time

Very hilly, mostly trail, windy and cold. Though but fun and my first half marathon distance.

Omg since I finished this run I've had horrendous abdominal cramps and chills, what is going on. I was probably mega dehydrated but the heck, feel like I have flu. Mixed with all the endorphins, feels weird. Also got a nasty blister.

hah. awesome. :headbang: :ibrunning:

"running yourself into the ground" is an interesting feeling for sure. i've done it a few times hah. mostly happens when you make big jumps in intensity/mileage/frequency etc, like LBSS mentioned.

Quote
Ran in calf compression sleeves today, felt really gooood. Didn't notice any calf/shin pain the whole time. I'm still on the heavier side at around 85kg so these are a big help. Dunno how much is placebo.. They do feel nice lol.

some people i know swear by them, say they help with their calves/shins etc. i personally never felt any benefit. but if they seemed to work that good, that's pretty cool. would be nice if you don't need them eventually tho.

Quote
Check out my activity on Strava: https://strava.app.link/KD3Gdnc3SV

damn @ that hill (mountain!).
Title: Re: New year new me
Post by: gukl on April 17, 2019, 03:11:45 pm
wow, that is a BIG jump for you in mileage, no? no wonder your body freaked out. dehydrated and probably super depleted.

Yeah, probably too big and it wasn't really even planned. Just went full forrest gump, just didn't feel like stopping lol.

Long run day

21.47 km 5:46 pace 2hr 03m moving time

Very hilly, mostly trail, windy and cold. Though but fun and my first half marathon distance.

Omg since I finished this run I've had horrendous abdominal cramps and chills, what is going on. I was probably mega dehydrated but the heck, feel like I have flu. Mixed with all the endorphins, feels weird. Also got a nasty blister.

hah. awesome. :headbang: :ibrunning:

"running yourself into the ground" is an interesting feeling for sure. i've done it a few times hah. mostly happens when you make big jumps in intensity/mileage/frequency etc, like LBSS mentioned.

Quote
Ran in calf compression sleeves today, felt really gooood. Didn't notice any calf/shin pain the whole time. I'm still on the heavier side at around 85kg so these are a big help. Dunno how much is placebo.. They do feel nice lol.

some people i know swear by them, say they help with their calves/shins etc. i personally never felt any benefit. but if they seemed to work that good, that's pretty cool. would be nice if you don't need them eventually tho.

Quote
Check out my activity on Strava: https://strava.app.link/KD3Gdnc3SV

damn @ that hill (mountain!).

Yeah I guess my body was just freaking out, during the run I felt OK and I went for a stroll to cool down and felt OK, but then it all went downhill about 30 mins agyer the run. I still feel kinda wrecked today.

Yeah the calf sleeves I dunno, I generally like compression stuff... It just feels nice. I guess living here where its cold it's OK... If I loved in Fl I probably wouldnt haha.

I have some ongoing left shin pain and am terrified of a stress fracture after I had one in my spine so gonna take it easy for a bit. I won't be doing a long run this week anyway as I'm super busy with work meh.

Yesterday did a 6k ish slow 6/km pace... Felt horrendous.

Then saw mos def live.... Dudes a bit of a weirdo.

Today felt dead again, long work day

Inc BP Db 34kg x 3, 30kg x 7/8, 24kg x 15
Pull ups 3 x 10 ish
Db overhead pull things
Some bb stuff meh


Work stress is just kind of killing me, feel constantly run into the ground and always got so much crap looming over me. I do wonder whether I can do this for the rest of my working days, I'm just holding out for it getting a bit easy as I become more senior. I certainly couldn't do this year many more times.

Probably why I'm running myself into the ground lol. Better than drinking myself into the ground I guess baha
Title: Re: New year new me
Post by: gukl on April 18, 2019, 09:12:24 am
Today

Speed endurance work on treadmill

5m at 10km/h warm up
1km x 3 @ 15 km/h 1% incline (2 mins walking between)
2km at 10km/h to close

Squats 95kg 3 x 5 felt weird so didn't go for AMRAP
Lunge bb 45kg x 12 tries another set but right glut spasmed so left it
Leg curl 45kg x 12



Title: Re: New year new me
Post by: gukl on April 22, 2019, 06:14:39 am
Worked all of Fri to Sun, was a public holiday so super busy in call team. Only exercise was walking literal miles around the hospital and the cycle commute.

Been super sunny so kinda depressing.

Did upper body thiss morning

Dips 40kg x 6 20 kg x 12
Chins 20kg x 6, 10kg x 6 +, 4bw
Some flys, face pulls Curls and Tris

Super quick session. Going for a hike this afternoon to finally enjoy the sun
Title: Re: New year new me
Post by: gukl on April 23, 2019, 02:17:11 pm
Today ran a 10k (outside, canal path) was ok

Attempted to squat after, legs felt strong but mind and body did not

97.5kg x 5, did 1 rep of the second set and just didn't really have anything left, 100% could have pushed through and got the 3x5 but longevity ftw.

Legs felt strong enough standing out the bottom but just unracking the weight felt like 140kg on my back, weird. Cns just fried?

I hiked 20km yesterday so I guess my body on y my rest day from the hectic weekend of work, was really fun but still I think I need a say of just... Nothing haha.

It's my birthday tomorrow so probably going to just relax
Title: Re: New year new me
Post by: adarqui on April 23, 2019, 05:25:25 pm
happy birthday man!! :highfive:

mos def live, haha sick. didnt know he was kindof a weird tho lmao.

and ya i've been afraid of stress fractures and such several times, usually with my feet tho.. tbh i've probably had a few minor-ish ones. i've had some weird shit happen to my feet. soft surfaces definitely help tho, unless you crank on a rock - that doesn't help.

hopefully you can relax tmw. sleep in & eat good :D
Title: Re: New year new me
Post by: LBSS on April 24, 2019, 12:01:28 am
i saw a black star (mos def and talib kweli) show about 15 years ago in DC. he is a weird dude. genius, though.
Title: Re: New year new me
Post by: gukl on April 25, 2019, 05:22:06 pm
happy birthday man!! :highfive:

mos def live, haha sick. didnt know he was kindof a weird tho lmao.

and ya i've been afraid of stress fractures and such several times, usually with my feet tho.. tbh i've probably had a few minor-ish ones. i've had some weird shit happen to my feet. soft surfaces definitely help tho, unless you crank on a rock - that doesn't help.

hopefully you can relax tmw. sleep in & eat good :D

Thanks man. Had a pretty good day. Girlfriend and I went to a Thai spa for massages and stuff then went to the best pizza place in town and stuffed my face all night... Good Times heh.

Mos def is.... A bit Kanye... He spent a lot of time throwing roses around, talking nonsense. Dancing strangely. Meh. I saw talib kweli back in the day too... Never saw the duo though darn it.

Today did

Some speed stuff

3mins at 16km/h on treadmill 3 sets, around 4m recovery time

Squats 100kg 3 x 5 felt good
Title: Re: New year new me
Post by: gukl on April 27, 2019, 09:07:47 am
Yesterday a Motions upper body session with Inc dB BP, pull ups, pullovers, facepulls and arm stuff

Today

Run 30m first 5k moderate and last 1k slow
Title: Re: New year new me
Post by: gukl on May 03, 2019, 03:53:56 pm
Monday ran like 6km easy pace

Been on night shifts all week so only exercise is cycle commute 20m ish each way.

Feeling disgusting, night shifts are the worst. Slept like 4 hours after then drank a fuck tonne of coffee and went to the gym. Felt like I was going to pass out at various points but nice to get something in

Run 20m at 11km/h on treadmill

Chins bw x 10, 20kg x 5, 10kg x 8
Dips bw x 10  40kg x 4, 20kg x 10 (these felt extra gross)
Cable row 70kg x 12
Db ohp 20kg x 10
Db Curls 16kg x 12
Tri pdown 35kg x 12

Feel like I'm going to pass out now, lol. May pt may not do park run tomorrow.
Title: Re: New year new me
Post by: gukl on May 05, 2019, 02:08:43 pm
Ran 6.4km avg pace nothing too strenuous, see strava

Squats 102.5kg 3 x 5
Slrdls 20kg 2 x 10
Petersons 2 x 25

Tired still
Title: Re: New year new me
Post by: adarqui on May 05, 2019, 04:54:45 pm
Tired still

damn.

good that you're keeping the runs real relaxed too tho. run like a relaxed noodle.
Title: Re: New year new me
Post by: gukl on May 07, 2019, 05:41:47 pm
Tired still

damn.

good that you're keeping the runs real relaxed too tho. run like a relaxed noodle.

Visualised this today haha. Truly running for joy and not for any sense of competiton, feels great.

Today

Treadmill 5mins 10kmh, 20mins 13kmh, 5 mins 10kmh

Pull up 12, 10, 7
Inc BP 32kg x 6 26kg x 12
Overhesd pulls 24kg x 10 20kg x 12
Bis and Tris
Title: Re: New year new me
Post by: adarqui on May 08, 2019, 10:06:58 am
Tired still

damn.

good that you're keeping the runs real relaxed too tho. run like a relaxed noodle.

Visualised this today haha.

haha. :highfive:

when i use that cue, i loosen up, and my arms especially become real loose. lmao.

Quote
Truly running for joy and not for any sense of competiton, feels great.

yup!

and it still slowly adds up: "easy joy running" still builds fitness.

Quote
Today

Treadmill 5mins 10kmh, 20mins 13kmh, 5 mins 10kmh

Pull up 12, 10, 7
Inc BP 32kg x 6 26kg x 12
Overhesd pulls 24kg x 10 20kg x 12
Bis and Tris
Title: Re: New year new me
Post by: gukl on May 09, 2019, 05:15:50 pm
More easy joy noodle runnin, especially the sections in the park at dusk, so relaxing. All concrete tho, else would gone further.

12.87km at 5:49 pace avg. First 3 or so and last 3 or so km much quicker. Fun stuff. Back on nights over the weekend so wanted to get a longer one in before then.

Title: Re: New year new me
Post by: gukl on May 10, 2019, 11:48:48 am
Squat 105kg 3 x 5 pretty tough
Leg curl 60kg 2 x 12

Chins x 13
Dips x 20

Was gonna do more but felt like crap.

Now got 3 night shifts and then immediately after a full 2 day course/assessment which is gonna be stressful as heck (esp with no prep time)

Also got revalidation coming up at the end of the month and I have a stupid amount still to do. This has been by far the most stressful month in a while. Feeling pretty burnt out, bleh. Should get better come June at least.
Title: Re: New year new me
Post by: gukl on May 13, 2019, 03:55:54 pm
Finished nights for my all my first year rotations!!

Slept a few hours then went for a 6.37km run 4.56/km 9ace avg felt fantastic and glorious weather
Title: Re: New year new me
Post by: gukl on May 15, 2019, 04:57:14 pm
Yesterday did some upper body stuff. Db Inc BP, pull ups, overhead pulls and bis Tris nothing worth shouting about

Today squat 107.5kg 2 x 5, 3 - awful, body feels a wreck
Leg Curls 60kg 2 x 10

My hips are super tight I just haven't been able to get round to stretch them, gah.

I'm just totally physically and mentally exhausted to be honest. Since I came off nights I've not managed over 6 hours sleep in a night, been on a pretty intensive Course (advance life support), back in work tomorrow for a 12.5hr day probably on sub 6 hours sleep again.

I feel like this log is just becoming a moan diary lol.
Title: Re: New year new me
Post by: adarqui on May 15, 2019, 06:28:56 pm
I feel like this log is just becoming a moan diary lol.

all good. will be great seeing you freshen up eventually and get after it! :ibsquatting: :ibrunning: :ibjumping:
Title: Re: New year new me
Post by: gukl on May 21, 2019, 02:35:13 pm
I feel like this log is just becoming a moan diary lol.

all good. will be great seeing you freshen up eventually and get after it! :ibsquatting: :ibrunning: :ibjumping:

hopefully things start to get less busy over summer bleh! still putting in fairly consistent work, just lots of unavoidable disruptions

saturday hiked like 20k up some big hills with b2 mountain boots on (heavy), legs sore after

sunday had slow recovery run 6.85kg at 5.50 pace with photo breaks cos the sunset was awesome

yesterday v limited time
chins 3 x 10, dips 15kg 3 x 10
ohp 18kg x 11, face pulls 20kg x 20
bis x 12 tris x 12

Title: Re: New year new me
Post by: gukl on May 21, 2019, 04:41:05 pm
long day, long week

missed my 3x5 on squats last time so re-set time (got to 107.5)

Today
100kg 2 x 5, 8 - felt really good despite body feeling awful. Woulda got 10 if not training so late/uncaffeinated heh
leg curl 50kg x 8 40kg x 12
step up 20kg bar x 20 ea leg
Title: Re: New year new me
Post by: gukl on May 22, 2019, 06:59:33 pm
Run 6k at 4.52/km pace
Title: Re: New year new me
Post by: gukl on May 25, 2019, 09:56:33 am
Thurs did upper body. Pull up/Inc BP, arms and overhead pullover thing

Yest relaxed and ate a lot of food

Today woke up groggy but made it to park run, ran 21.08 5k close to pb feeling like rubbish.

This afternoon did

 power clean 70kg 5 x 2
 squats 110kg 3x3
Single leg rdl 2pjg 1 x 10

Wanted to stay low volume as gonna go for a long trail run tomorrow and don't want tired legs haha.
Title: Re: New year new me
Post by: gukl on May 26, 2019, 05:27:48 pm
Run 22km

Lots of wind, lots of elevation so tough going. Avg around 6min/km pace the entire way round

Really fun, but painful though. These runs really motivate me to do an ultra some day. I didn't drink the entire run, think I need to get a hydration pack or something cos much longer than this in any kind of heat (today was cool) and I'd definitely want so fluid on board, was pretty dry by the end.

Got some new running shoes, wanted something more suited for trail (the saucony kinvara 9 is Great for parks, treadmill, pavement etc) but wanted something to handle rougher terrain.

Went for inov8 trail talon 235s. Same 4mm drop, a little less cushioning. My feet hurt more, I'm sure I'll get used to it tho. They're are sure fun to run in.
Title: Re: New year new me
Post by: adarqui on May 26, 2019, 11:22:59 pm
Run 22km

Lots of wind, lots of elevation so tough going. Avg around 6min/km pace the entire way round

Really fun, but painful though. These runs really motivate me to do an ultra some day. I didn't drink the entire run, think I need to get a hydration pack or something cos much longer than this in any kind of heat (today was cool) and I'd definitely want so fluid on board, was pretty dry by the end.

nice! not thinking + running = the best feeling. To me, it feels like squeezing out a sponge full of poison.

i never hydrate during. i got used to it. when i did my ultra i went 4.5 hours without any fluids/nutrition lmfao. last 1.5 hours though I drank tons, but more as a precaution.

it's probably smarter to bring fluids but, i personally don't like to feel dependent on it. To me, that water loss without replenishment until the end feels pretty natural. If you're not within fairly short walking distance of water tho, probably makes sense to bring something.

Quote
Got some new running shoes, wanted something more suited for trail (the saucony kinvara 9 is Great for parks, treadmill, pavement etc) but wanted something to handle rougher terrain.

Went for inov8 trail talon 235s. Same 4mm drop, a little less cushioning. My feet hurt more, I'm sure I'll get used to it tho. They're are sure fun to run in.

nice!

yea, traditional running shoes suck for trail. usually it's because they are too wide.

it's a completely different experience when i run on grass/dirt/rocks in my Saucony Shay XC4 shoes, versus my favorite road shoes. I can't run offroad in my Saucony Endorphin Racer v2's *at all*. It's torture. My Shay XC4's are 1.x oz lighter than my Endorphin's too.. but it's just that my Shay XC4's are narrower allowing me to cut right through those offroad surfaces, instead of feeling like i'm running in scuba fins.

pc!
Title: Re: New year new me
Post by: gukl on May 28, 2019, 04:08:02 pm
I remember reading you don't drink, that's crazy, esp in FL. To be honest, I haven't felt like I needed it. Although I am running pretty rural areas, I physically saw maybe 3 people in  2 hours 30 on Sunday. If I was to get a cramp or something I'd be pretty screwed.

These new trail runners are pretty minimal and in fact, for anything more rugged I'd probably want another pair, maybe the roclite inov8s although, they come in 8mm drops meh.

My left foot 5th metatarsal area has been SORE today. It was initially fine but yesterday after walking around a little it started. I'm almost certain it's a bit of peroneal tendinitis and it feels better with some rolling out and stretching of Calves/peroneals this evening. Gonna put some ice on it and see how it goes. Wanted to have an easy run today but just wasn't worth aggravating it more. Had moments of thinking it's a stress fracture but it just fits way more with tendinitis so hopefully it settles down quick.

Today did upper body

Chins 10, 20kg x 4, 10kg x 6. Weak as heck. Head just wasn't in it. Another long day at work didn't help
Rows 70kg 2 x 10
Dips 10, 30kg x 7, 15kg x 13 weak again meh
Ohp 20kg Db 2 x 1o
Bis 24kg x 5 Db, hammer 14kg x 12
Tris 40 x 10, 30 x 15


Title: Re: New year new me
Post by: gukl on May 29, 2019, 05:16:06 pm
Run ~6km medium pace. Faster than it felt. Foot stoll bugging, 99% sure its inflamed peroneal insertion site, much improved from yesterday though. Ice and topical diclofenac on the go.
Title: Re: New year new me
Post by: adarqui on May 29, 2019, 11:33:51 pm
damn. sucks about the foot. hope it heels up quick. maybe try thicker shoes a bit more often until it heals.

i've had lots of stuff like that. one of the scariest was fairly recent, just wrecked the bottom/lateral side of my foot running hills. lasted a few months. then just vanished one day.

the human body is so weird.
Title: Re: New year new me
Post by: gukl on May 31, 2019, 03:40:00 pm
damn. sucks about the foot. hope it heels up quick. maybe try thicker shoes a bit more often until it heals.

i've had lots of stuff like that. one of the scariest was fairly recent, just wrecked the bottom/lateral side of my foot running hills. lasted a few months. then just vanished one day.

the human body is so weird.

Yeah think the long run was just too much all at once, rougher terrain, new shoes, longer distance. Feeling much better now though.

Yesterday

Squat 102.5kg 5, 5, 7
Rev lunge bb 40kg 2 x 20 da leg... Lol definitely easier than last time I did them
Db rdl 32kg 1 x 12

Today
Pull up 3 x 10
Db in. BP 32kg x 8
Pull over 26 x 8 20 x 15
Bis Tris

Long stretching session after.

Park run tomorrow, hoping for a pB
Title: Re: New year new me
Post by: adarqui on May 31, 2019, 06:42:38 pm
Feeling much better now though.

nice!

Quote
Park run tomorrow, hoping for a pB

cool. get it!

those 2 x 20 rev lunges tho.. :ninja:
Title: Re: New year new me
Post by: gukl on June 01, 2019, 08:13:30 am
Yeah those lunges left me sore lol. Probably stupid to expect to pb 2 days after that

I did run though, 21.27. Paced it all wrong, had loads in the tank, was going full out for the last 50m and overtook quite a few people (I'm a considerably better sprinter than I am distance runner lol, just purely from basketball and lifting)

I got some insoles to help deal with my peroneal issue and they worked but FUCK my medial arches are shredded from edge blistering. Gonna send them back and get the lower profile version and preempt the blisters next time, my arches are so high the skin is baby soft and just not used to anything touching them so they're just in pieces now. The pain the last 10mins significant hampered my running, it was just pure misery.

MEh, anyway was fun way to the start the day.

Do they have park run in the US? I think it's the best thing ever, there are at least 5+ in my city alone. There were over 500 people there today with the winner running a serious time of 16:05 and the slowest people coming in at 60mins, pushchairs, dogs etc, is great. I was chasing this little kid who was probably about 10 the whole way round, blew past him in the last 30m tho lol  :trolldance:

Couple hours later hit the gym

Power clean 90kg 3 x 2
Squats 112.5kg 3x3
Leg curl 45kg x 12

This is how training is supposed to feel, these were the sessions I fell in love with training for. The deadline for our first year revalidation portfolio stuff just passed on Friday and now I can finally just love life. Also its now June and I'm going to climb mont blanc in like 3 weeks. The last few months (year even?) have been pretty rough but things are finally looking up.
Title: Re: New year new me
Post by: adarqui on June 02, 2019, 06:24:35 pm
Yeah those lunges left me sore lol. Probably stupid to expect to pb 2 days after that

loool.

Quote
I did run though, 21.27. Paced it all wrong, had loads in the tank, was going full out for the last 50m and overtook quite a few people (I'm a considerably better sprinter than I am distance runner lol, just purely from basketball and lifting)

nice!

if you can go full out like that, def more in the tank. good stuff on sore legs.

Quote
Do they have park run in the US? I think it's the best thing ever, there are at least 5+ in my city alone. There were over 500 people there today with the winner running a serious time of 16:05 and the slowest people coming in at 60mins, pushchairs, dogs etc, is great. I was chasing this little kid who was probably about 10 the whole way round, blew past him in the last 30m tho lol  :trolldance:

ya that's cool.

no park runs around here that i know of. i think in some cities there are, like NY etc. but around here, it's just (non-free, promoted) races every weekend. most don't get 500 people either.

big races get 500-1000+ but that's the minority of races.
Title: Re: New year new me
Post by: gukl on June 04, 2019, 04:09:48 pm
Run 7.5km in 37 mins or so. First half quick ish 2nd half relaxed. No pain! Treadmill tho, sweaty.

Chins 10, 20kg x 7, 10kg x 9, bw x 10
Dips 10, 30kg x 8, 15kg x 12
Ohp db 22kg x 8
Flys 20kg x 12
Face pulls 2 sets
Tris and bis

Gassed after this one.


Title: Re: New year new me
Post by: gukl on June 05, 2019, 04:30:33 pm
Quick one

Squats 105kg 5, 5, 7 felt pretty easy, definitely getting stronger!
SLRDL 20kg 2 x 10

Walked in feeling rubbish but was actually a good session. Steady progress. Switching to 3x5 once a week and 3x3 once a week was definitely a good decision, felt much stronger since I did this.
Title: Re: New year new me
Post by: gukl on June 06, 2019, 02:05:44 pm
17.6k run 5.45 pace.

Would have been longer and faster but my feet were fucking destroyed. Huge arch blisters and u have to be on my feet for like 37.5 hours this weekend so had to call it a day. Hope they heal up fast. Peroneal tendon was a little bit teeaky too, not as bad as last time.

Bought a hydration belt pack thing today too, excited to try it out on a looong hot trail run once these issues are resolved.
Title: Re: New year new me
Post by: gukl on June 10, 2019, 05:48:42 pm
Made it through a looong weekend at work no time for anything other than 20m cycle commute each way. Pretty stressful but had the most relaxing day today, went to the cities Buddhist centre for a guided meditation. Then

Run 30m at 12km/h treadmill blisters feeling OK

Squats 115kg 3x3
Leg curl 45kg 2 x 10

Then went to yoga for the first time ever! Super enjoyed it, going to try and make it a regular part of my routine. Felt like exactly what I need both physically and mentally. It was a 75mim vinyasa class, wasn't exactly for beginners so was actually harder than I expected. Fun though, I imagine it must feel incredible to be really good at this!

10/10 day

Title: Re: New year new me
Post by: gukl on June 11, 2019, 04:40:39 pm
Today

Cycle commute 2 x 20m

Upper body
Pull ups 3 x 10
Inc dB BP 34kg x 6 or 7 lost count, 28kg x 12
Cable Rows 70kg 2 x 12
Overhead pulls 24kg x 10 18kg x 15
Curls x 2 sets Tris x 2 sets lateral raise x 1 set

Had my girlfriend join me with lifting for the first time ever and she enjoyed it (specifically the pump Hahaha)

After another yoga class 1 hr 15 M muchess intense than the last!
Title: Re: New year new me
Post by: adarqui on June 12, 2019, 12:31:39 am
Had my girlfriend join me with lifting for the first time ever and she enjoyed it (specifically the pump Hahaha)

lol cool. but also surprising that this was her first time lifting, lmao.
Title: Re: New year new me
Post by: gukl on June 12, 2019, 04:59:11 pm
Had my girlfriend join me with lifting for the first time ever and she enjoyed it (specifically the pump Hahaha)

lol cool. but also surprising that this was her first time lifting, lmao.

Lol yeah, she's kinda opposite from me, never really into physical activity but I feel like she just never had the influence.

Today

Run 30m on treadmill, threw in some incline stuff, finished at 12kmh on 4% Incline, was pretty intense actually

Then another 1 hr 30m yoga

Hooked on the yoga stuff. It's a totally new way of doing things, I already feel like the quality of my movement is so much better. Im feeling really good about what it has to offer me, both physically and mentally.
Title: Re: New year new me
Post by: gukl on June 14, 2019, 09:00:38 am
On a twilight shift so got up and did some stuff

Squats 107.5kg 3 x 5
Leg Curls 45 x 15
Leg ext slow 20kg 1 x 25

Having some lateral knee pain and right Lower back tightness. Need to find some time to give my glutes a good lax ball session think that would help.

Did hot yoga after was fun.

That's 5x days in a row I've done yoga now lol.
Title: Re: New year new me
Post by: adarqui on June 14, 2019, 11:04:01 pm
future yogi.

hot yoga seems pretty cool. i imagine you feel loose af after 5-10 min.

i used to box occasionally in a boxing gym where they'd put the heat on sometimes, was great. drenched in minutes. feel so loose.