Adarq.org

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.
Title: Re: New year new me
Post by: gukl on June 19, 2019, 06:40:15 pm
Some backdating

Saturday ran 18.71km 5.22 pace felt good

Sunday upper body (forgot but was a good session) followed by yoga

Tuesday
Squats 117.5kg 2 x 3 felt really strong but tweaked the ol si joint on the last so left it

Did yoga after was fine and seemed to fix the tweak pretty much

Going to be taking it easy from now as climbing mont blanc... Next week!!!

Title: Re: New year new me
Post by: gukl on June 30, 2019, 02:44:16 am
What a week.

Flew to the alps last Sunday, currently in the airport coming back.

Climbed two 4000m peaks, gran paradiso (highest entirely in Italy) and Mont Blanc (highest in the alps and western Europe at 4810m) via the Italian route (1800m in one go for summit day). We had dinner at 7pm in the hut, breakfast was served a few hours later at midnight and we left at 12.45 ( didn't sleep a second due to anticipation), climbed through the night with the sun coming up once we were well over 4000m. Summitted after around 6 hours and got back to the hut at around 10.30am the following day.

By far the hardest thing I have ever done both physically and mentally. On the summit push my legs were on fire, at that Altitude oxygen is 50% less so the body goes into anaerobic mode, full of lactate, gasping for air. Coming down was even worse, one of the hardest things was having to focus so intensely for such a long period of time on zero sleep, a wrong step could be the end.

God damn what a week.
Title: Re: New year new me
Post by: adarqui on June 30, 2019, 06:29:53 pm
What a week.

Flew to the alps last Sunday, currently in the airport coming back.

Climbed two 4000m peaks, gran paradiso (highest entirely in Italy) and Mont Blanc (highest in the alps and western Europe at 4810m) via the Italian route (1800m in one go for summit day). We had dinner at 7pm in the hut, breakfast was served a few hours later at midnight and we left at 12.45 ( didn't sleep a second due to anticipation), climbed through the night with the sun coming up once we were well over 4000m. Summitted after around 6 hours and got back to the hut at around 10.30am the following day.

By far the hardest thing I have ever done both physically and mentally. On the summit push my legs were on fire, at that Altitude oxygen is 50% less so the body goes into anaerobic mode, full of lactate, gasping for air. Coming down was even worse, one of the hardest things was having to focus so intensely for such a long period of time on zero sleep, a wrong step could be the end.

God damn what a week.

damn dude that's nuts. those photos are incredible. i wasn't thinking about how hard it was when i saw them, sounds scary but what an experience.
Title: Re: New year new me
Post by: gukl on July 05, 2019, 11:44:40 am
 Ahh super busy since got back, done some stuff tho

Day I came back did some easy upper stuff, then day after squat 100kg 3 x 5, rdl 60kg 2 x 12

Day after run 6.5k quick ish pace

Then worked long day so just cycling

Yesterday went to this running club based in the city centre, they do a longer steady run around the city on Mondays and track on Thursdays, went on Thursday so did

800m (200 easy, 400 mod, 200 push) 1 min rests x 6 sets.
Was real fun, long Time since I've ran on a track and was a cool way to meet a bunch of people.

Today busy day as flying to bordeaux later but

Front squat pause 80mg 3 x 3
Good morning 40kg 2 x 12

Pull ups 10, 9, 8
Inc dB BP 34kg x 5 26kg x 12
Pullovers 18kg 2 x 12
Curls x 1 16kg x 12
Tris 35kg x 1 x 12

Then about an hour of mod cycling between places 

Did 1 hour hot yoga

Fun fun. Squeezing so much varied physical activity into my schedule at the moment, really enjoying it though.

Gonna try run at least once whilst away in bordeaux.
Title: Re: New year new me
Post by: gukl on July 13, 2019, 09:25:41 am
missed a few sessions been super busy with work/holidays

training been good, couple of lifting sessions since i last posted and quite a few runs/yogas

today

15km run at around 5.20/km pace. steady. last long one before half marathon next weekend.

Currently working till 2am the night before the half so that sucks but whatever.
Title: Re: New year new me
Post by: gukl on July 14, 2019, 01:35:17 pm
Today

Squats 100kg 5, 5, 8 felt great had way more but in view of race 6 days away held back. Stayed at 100kg as over 7 days since last back squats.

SLRDL 16kg KB 2 x 12

Felt great, yoga has really helped not so much with flexibility alone but with control of my body, I feel like it does what I tell it to more so now.

After did a good stretching sesh
-calves/soleus
-hip flexor/quads
-hip external rotator
-hams
-adductors

Hopefully not too sore tomorrow given gap between last squats.
Title: Re: New year new me
Post by: gukl on July 18, 2019, 09:39:55 am
Missed a few sessions

Can't remember everything I've done but

Yest
Front squat pause 80kg 3 x 3
SLRDL 20kg 1 x 10

Keeping volume low as possible

Did an upper session a couple of says ago and again today
Chins/Dips/facepull/ohp/curls/tris

Ran today an easy 6.5ish that felt harder than it should, shins sore

Lots of stretching and a hot yoga session earlier in the week

Gonna do yoga and run like 1k just to keep legs moving tomorrow

Then Saturday is race day!!
Title: Re: New year new me
Post by: gukl on July 20, 2019, 11:29:11 am


Half marathon today, my first proper race other than the 5k Park runs. Came 2nd!!! My friend actually won and his girlfriend came 3rd in the ladies too so pretty good day out!!

The route was on the canal between Leeds and Liverpool (which is apparently a word heritage site haha) pretty flat apart from one really steep short section.

Chip time 1hr43m34s!  :personal-record:

Fully loving the running life, so glad I got into it.
Title: Re: New year new me
Post by: adarqui on July 22, 2019, 09:54:58 am


Half marathon today, my first proper race other than the 5k Park runs. Came 2nd!!! My friend actually won and his girlfriend came 3rd in the ladies too so pretty good day out!!

The route was on the canal between Leeds and Liverpool (which is apparently a word heritage site haha) pretty flat apart from one really steep short section.

Chip time 1hr43m34s!  :personal-record:

Fully loving the running life, so glad I got into it.

that's so sick man. ya man it seems to fit perfectly with you. i mean, you've always loved hiking/etc, now you can go on scenic runs etc lmao. long runs in nature are incredible. i've yet to do a long race in nature, ie a big trail race etc.. would love to do some of those eventually. off-road half/full/ultra's. the ultra I did was just 1.25 mile loops at an old landfill turned into a park, not exactly nature.. ehhh! it's nice tho, especially when it's dark: race starts at 6 AM, so for 2 hours it feels like you're running in a straight line.

your half was off road? ("on the canal ..") or a road right along side the canal?

anyway, congrats to you and your friends! great work!

:ibrunning: :ibrunning: :ibrunning:
Title: Re: New year new me
Post by: adarqui on July 22, 2019, 09:56:54 am
also, any in race photos?
Title: Re: New year new me
Post by: gukl on September 02, 2019, 02:10:24 pm
Wild few weeks, months, who knows. Life's crazy.

In reply Andrew - canal towpaths so kinda like tracks for walking, good tracks but no vehicles, pretty nice running terrain. And there were some photos but they don't seem to have made it to the Internet, will have to chase them down!!

Still been training, albeit maintenance on the weights and cut back on running due to shin splints but they're better now.

Need to get back to logging because it's the only way I ever make any consistent progress

Today! - just came off nights so kind of tired, really crazy weekend including verifying a death in a murder case, just lots of stuff that's so out of the ordinary in this job and it just gets crazier.

Slept about 4 hours and got some work in at the gymnasium

P clean 60kg 3 x 3 feelng SWEET first olys in a while
Squats 102.5kg x 5, 92.5kg x 10. (my new regime is 2 sets one for 5 one for 10 upping eights each time I hit targets, quick and easy - most of my sessions last like 30mins now)
Rdl 70kg 2 x 10





Title: Re: New year new me
Post by: gukl on September 05, 2019, 04:49:24 pm
today:

fair amount of cycling prolly 1 hour mod intense in total

gym upper:
pull ups 3 x 10 felt strong
inc db bp 34kg  x 8 30kg x 10
pullovers db 24kg 2 x 12
curls 22kg x 8 14kg x 12
tris pull downs 2 x 15

60mins hot yoga (intense today damn)
Title: Re: New year new me
Post by: adarqui on September 06, 2019, 01:31:28 pm
today:

fair amount of cycling prolly 1 hour mod intense in total

gym upper:
pull ups 3 x 10 felt strong
inc db bp 34kg  x 8 30kg x 10
pullovers db 24kg 2 x 12
curls 22kg x 8 14kg x 12
tris pull downs 2 x 15

60mins hot yoga (intense today damn)

nice!!

i wonder if that feeling people get w/ hot yoga, is similar to what i get with 95-100+ F long slow runs. feel sooooo loose/good after.
Title: Re: New year new me
Post by: gukl on September 06, 2019, 04:55:27 pm
today:

fair amount of cycling prolly 1 hour mod intense in total

gym upper:
pull ups 3 x 10 felt strong
inc db bp 34kg  x 8 30kg x 10
pullovers db 24kg 2 x 12
curls 22kg x 8 14kg x 12
tris pull downs 2 x 15

60mins hot yoga (intense today damn)

nice!!

i wonder if that feeling people get w/ hot yoga, is similar to what i get with 95-100+ F long slow runs. feel sooooo loose/good after.

I imagine so!! The room is set at 38c (I think around 100F). It's definitely a different kinda feeling to exercising in cool conditions.

Today wanted to yoga again but no time

Run treadmill 30mins 11km/h

Squats 105kg x 5, 95kg x 10

Leg curl 45kg 1 x 15

Making progress with these bare minimum volume sessions. Had some insomnia last night so running on like 1 hour lol, always think back to the article on here 'no sleep, who cares - go get it' in these situations.

Title: Re: New year new me
Post by: adarqui on September 07, 2019, 01:12:55 am
today:

fair amount of cycling prolly 1 hour mod intense in total

gym upper:
pull ups 3 x 10 felt strong
inc db bp 34kg  x 8 30kg x 10
pullovers db 24kg 2 x 12
curls 22kg x 8 14kg x 12
tris pull downs 2 x 15

60mins hot yoga (intense today damn)

nice!!

i wonder if that feeling people get w/ hot yoga, is similar to what i get with 95-100+ F long slow runs. feel sooooo loose/good after.

I imagine so!! The room is set at 38c (I think around 100F). It's definitely a different kinda feeling to exercising in cool conditions.

100F, nice!

Quote
Today wanted to yoga again but no time

Run treadmill 30mins 11km/h

Squats 105kg x 5, 95kg x 10

Leg curl 45kg 1 x 15

Making progress with these bare minimum volume sessions. Had some insomnia last night so running on like 1 hour lol, always think back to the article on here 'no sleep, who cares - go get it' in these situations.

ya you'll be fine, unless it's chronic ;d

gogetit  :ibjumping: :ibsquatting: :ibrunning: :wowthatwasnutswtf:
Title: Re: New year new me
Post by: gukl on September 08, 2019, 06:48:41 pm
So tired. In the middle of a 9 day stretch at work with a bunch of 12.5hr shifts. Loving my current rotation though so all good. Managed to squeeze in a quick session this evening

Chins 10, 40kg x 4, 10kg x 9
Dips 10 40kg x 4, 20kg x 12
Lateral raise6kg x 20
Curls 16kg 2 x 10
Tris 2 x something (barely even look any more and certainly don't remember)
Face pull 25kg x 15




Title: Re: New year new me
Post by: gukl on September 10, 2019, 05:14:24 pm
Run 5km or so decent pace

Squats 107.5kg x 5 97 5kg x 10

90mins yoga

Title: Re: New year new me
Post by: LBSS on September 11, 2019, 09:57:46 am
do you lift and do yoga in the same place? or are the sessions done separately?
Title: Re: New year new me
Post by: gukl on September 16, 2019, 05:13:24 pm
do you lift and do yoga in the same place? or are the sessions done separately?

The yoga studio is only yoga but it's literally next door to my gym, super convenient.

Tonight

Squats 110kg x 5 100kg x 10
Leg Curls 50kg 2 x 12

And 90mins vinyasa yoga
Title: Re: New year new me
Post by: gukl on September 28, 2019, 02:07:49 pm
Forgot to log a few sessions. Used to be good at this but these days I am hopeless.

On nights atm

Today squeezed in a tired

Squat upto 100kg x 5 dodgy SI so left it
Rev lunge 40kg bb 2 x 10 ea leg
Slrdl 20kg 2 x 10
Title: Re: New year new me
Post by: gukl on September 30, 2019, 09:55:32 pm
Yest

Chins bw 10, 25kg x 5, 10kg x 9
Dips bw x 10, 40kg x 5, 20kg x 13

Accessory stuff forgot all the weights but face pulls, flys, Curls, Tris, lateral raises

Finish nights today! Waoo
Title: Re: New year new me
Post by: gukl on October 12, 2019, 05:44:21 am
Poor logging, still been training

Squats currently at 105 x 5 and 95 x 10

Upper body lifts steadily improving

Today did park run and FINALLY broke 20 min 5k with a totally unexpected 19.59!!  :personal-record:

Yoga and rest this afternoon

Title: Re: New year new me
Post by: adarqui on October 12, 2019, 01:01:40 pm
Poor logging, still been training

Squats currently at 105 x 5 and 95 x 10

Upper body lifts steadily improving

Today did park run and FINALLY broke 20 min 5k with a totally unexpected 19.59!!  :personal-record:

Yoga and rest this afternoon

that's awesome man!
Title: Re: New year new me
Post by: gukl on October 14, 2019, 09:27:57 pm
Yesterday

Run 8.8 km at steady pace

Squats 107.5kg x 5 97.5kg x 10.
SLRDL 28kg 2 x 10

Yoga - 1hr15 class

Today
Pull up 12, 10, NG 10
Inc dB BP 34kg x 5 28kg x 12
Lateral raise, chest flys and face pulls a set each
2x Curls 2x Tris

Hot yoga 60m (feeling v flexi)


Title: Re: New year new me
Post by: gukl on October 17, 2019, 04:30:23 am
On nights again so squeezing in some bits

2 days ago run 6.7km quick ish pace

Yesterday

Squats 110kg x 5, 100kg x 10 - felt really good
SLRDL 28kg 2 x 10

Title: Re: New year new me
Post by: gukl on October 21, 2019, 04:28:57 pm
Did some upper body stuff last thursday can't remember details

Ran on Saturday easy 6.7km in London

Today

Hot yoga 1 hr

Squat 112.5kg x 5, 102.5kg x 10
Slrdl 32 kg 1 x 8

Run with running group - around 14k with there and back, steady pace. Felt very casual... Feel like running is becoming more enjoyable the fitter I get, comfortable talking pace for the entire run.


Kinda did the 3 activities the exact opposite order to what I'd usually do but it worked alright!
Title: Re: New year new me
Post by: gukl on October 27, 2019, 05:19:47 am
Jfkdlsoeof so bad at journaling recently, life just too busy.

On nights AGAIN

Yest

Squat 115kg x 5, 105kg x 10
Slrdl 32kg kb 1 x 10

#lessismore
Title: Re: New year new me
Post by: gukl on October 28, 2019, 11:33:14 am
Yesterday

5ish K at around 4.40 pace v tired

Upper body (bare min)
Pull up/Inc BP day - no new weights or anything just Motions.
Did use rings for pull ups though which was fun!

Feeling kinda ill today on some good going sleep deprivation. May take a day off of any exercise for once lol.
Title: Re: New year new me
Post by: gukl on October 31, 2019, 04:20:41 pm
Monday - 90m yoga - vinyasa flow so fairly active

Tuesday - run 17k in absolutely beautiful scenery at sunset, felt amazing, my favourite run yet. Followed by 90 mins yoga (more of a chill yoga)

Wednesday - felt kinda ill. Cold virus thing. 90m yoga in the evening - very chill one

Thursday (today) - feeling much better.

Run 7.3k 4.55 pace

Squats 117.5kg x 5 107.5kg x 10 - felt kinda hard compared to last few.

Slrdl w/ BB 30kg 2 x 10

Hot yoga 60mins.

Tomorrow working late so yoga streak will end haha, will sneak in upper body session tho

Feeling kinda tired from all the activity but also feeling amazing... Think a deload week would be sensible soon tho... Altho going to Vienna at the end of November so may just wait til then.
Title: Re: New year new me
Post by: gukl on November 19, 2019, 10:00:57 pm
Still alive

Running:
-17miles at the weekend, longest yet

Legs:
Got squats upto 120kg x 3 110kg x 8 then deloaded
Currently @ 112.5kg x 5 and 102.5kg x 5 paused

Today:
Pull up 10, 10, 9
Db Inc BP 34kg x 8, 28kg x 11
Db pullover 30kg x 8 24kg x 12
Bi's 20kg Db x 10 30kg bb x 12
Tris 2 x 12

Still yogaing whenever I can make a class around work

Title: Re: New year new me
Post by: gukl on November 20, 2019, 10:45:46 pm
Today

Run 7.3k fairly quick pace, felt good but the air is cold and my lungs hurt hah
Title: Re: New year new me
Post by: gukl on January 04, 2020, 12:54:10 pm
Oh damn, journal title fits. Time to start keeping up with logging again.

Got a big goal to look forward to - Manchester Marathon 5th April 2020 (Goal: 3.30)

Today

-Run to park run 3.5kish
-Park run 5K  :personal-record: 19.42!!!
-Run back from park run 3.5kish

Gym:
Paused squats  60kgx 5, 80kg, 3, 90kg x 2, 100kg, 1. Front squat 60kg x 5
SLRDL 28kg x 10 20kg x 12

(squatting has suffered due to hip injury from falling during a run which isn't 100% right yet)

Yoga - warm, restorative - 75min
Title: Re: New year new me
Post by: gukl on January 05, 2020, 08:18:36 am
15.17k 5.38avg pace 1h 25m

Hard slog in cold windy weather and very muddy terrain. Legs are done.

3 months till marathon day!

So got a garmin watch for Christmas. My resting heart rate today (during daily meditation time) got down to 32 BPM! DafUq
Title: Re: New year new me
Post by: gukl on January 06, 2020, 12:44:42 pm
Rest-ish day. Long sleep (transitioning to nights)

Hot yoga x 1 hour felt good
Title: Re: New year new me
Post by: adarqui on January 06, 2020, 05:37:04 pm
Oh damn, journal title fits. Time to start keeping up with logging again.

lool

Quote
Got a big goal to look forward to - Manchester Marathon 5th April 2020 (Goal: 3.30)

damn nice!

what's your longest run so far?

Quote
(squatting has suffered due to hip injury from falling during a run which isn't 100% right yet)

i've had that happen a few times, once really bad last november. that one during november definitely caused some longer lasting issues. sux.

stay safe w/ it!
Title: Re: New year new me
Post by: gukl on January 08, 2020, 04:58:28 am
Oh damn, journal title fits. Time to start keeping up with logging again.

lool

Quote
Got a big goal to look forward to - Manchester Marathon 5th April 2020 (Goal: 3.30)

damn nice!

what's your longest run so far?

Quote
(squatting has suffered due to hip injury from falling during a run which isn't 100% right yet)

i've had that happen a few times, once really bad last november. that one during november definitely caused some longer lasting issues. sux.

stay safe w/ it!

Longest run is ~17-18 miles so far on heavy trail with lots of hills and that actually felt OK. Slowly going to start ramping up the distance every two weeks with a 10 miler in between to slow it down a bit as there's no rush.

Yeah the hip injury is super annoying, everything just feels janky, hope I haven't torn labrum or something dumb. My best guess at the moment is bursitis.

--------------

Yesterday 8/1 ran 7.38km at 5.05 pace.

Thinking of getting some new shoes for all the road running I'm doing, with more cushion but staying lowish drop. Looking at Hokas. Think I'll still use the kinvara for faster days and the race itself but I'm pretty heavy at 86kg for a distance runner and shins are starting to feel best up again.

Have also just bought some Inov 8 x talon 230s - heavy trail shoe with 8mm lugs and a 6mm drop - my trailtalon 235s are great for summer but sliding all over the place on my last few trail outings so these should do the job.
Title: Re: New year new me
Post by: gukl on January 08, 2020, 12:47:08 pm
Gym - upper

5 hours broken sleep after a 13hr night shift so was always gonna suck

Chins bw x 10, 20kg x 6, 10kg x 7
Dips bw x 5, 35kg x 6, 15kg x 14
Pull overs 28kg x 12
Curl Db 20kg x 10
Tris 40kg x 12
Title: Re: New year new me
Post by: gukl on January 09, 2020, 12:55:22 pm
Rushed stressed and sleep deprived

Forgot hair tie (my hair is long) so back squats were no go and everything was super annoying lol

Front squat pause 70kg 3 x 5
Slrdl 16kg x 10 28kg x 12

Left hip niggle driving me nuts
Title: Re: New year new me
Post by: gukl on January 10, 2020, 06:58:09 pm
Treadmill 30m 5.4km

Some stretching. Hip flexors v tight.
Title: Re: New year new me
Post by: gukl on January 11, 2020, 12:35:58 pm
Slept 7 hours during the day yesterday and 7 at night, 14 hours total lol.

Today

Run to park run 3.5k ish
Park run 5k 20.14 (WINDY AF)
Run home via some other parks 5.75k - found out this park I prefer and is closer to me now does a park run too!

Gym
Pulls ups 2x10, 9
Inc dB BP 38kg x 2 awful reps, 34kg x 5, 28kg x 11
Row 70kg x 12
Db ohp 18kg x 12 I think
Face pull 20kg x 20
Db curl 20kg x 10 hammer 12kg x 15
Tris can't remember but 2x
Fly 20kg x 15
Db pull over 26kg x 10 I think

Yoga 75m warm flow and restorative


Title: Re: New year new me
Post by: gukl on January 12, 2020, 05:05:01 pm
Run 25km 5.54 pace - heavy wind and rain and difficult terrain.

First run in new inov8 x talon 230s - amazing. Felt like spider man, gripped amazingly in some really thick slipper mud.

Feel fried. Need to sleep like 9 hours and eat a horse
Title: Re: New year new me
Post by: gukl on January 13, 2020, 03:47:40 pm
Hot yoga 60mins
Title: Re: New year new me
Post by: adarqui on January 13, 2020, 07:05:58 pm
Run 25km 5.54 pace - heavy wind and rain and difficult terrain.

First run in new inov8 x talon 230s - amazing. Felt like spider man, gripped amazingly in some really thick slipper mud.

dope about the mud.

i've done that in spikes, love it.
Title: Re: New year new me
Post by: gukl on January 14, 2020, 03:59:31 pm
Run 25km 5.54 pace - heavy wind and rain and difficult terrain.

First run in new inov8 x talon 230s - amazing. Felt like spider man, gripped amazingly in some really thick slipper mud.

dope about the mud.

i've done that in spikes, love it.

Feels great huh. No spikes but 8mm lugs do the job!

Today was gonna lift but finished work late and wanted to go yoga too

Run treadmill 5k 25m
Yoga 1 hr 30
Title: Re: New year new me
Post by: gukl on January 15, 2020, 02:02:08 pm
 Shin splints agggghhh

Gym

Squats upto 100kg x 3 then back off 90kg x 6 v happy considering recent issues
Slrdl kb 28kg 2 x 10
Bss 14kg kb 1 x 12

Yoga 75mins
Title: Re: New year new me
Post by: CoolColJ on January 15, 2020, 07:28:27 pm
time to do lots of tib raises, and against the wall etc

lean back more for greater resistance, and then progress to oly shoes makes it twice as hard
http://www.youtube.com/watch?v=X_7OppJCjk0
Title: Re: New year new me
Post by: gukl on January 16, 2020, 03:23:22 pm
time to do lots of tib raises, and against the wall etc

lean back more for greater resistance, and then progress to oly shoes makes it twice as hard
http://www.youtube.com/watch?v=X_7OppJCjk0

Lit spent half my life doing rehab prehab crap frffdddfdddddddf lol. Tbh in a fairly prominent forefoot striker and its medial shin splints so I'm not sure weak ant tibs is the main issue so much as just a bit too much overload but I'll still be doing this and stretching the crap out of my posterior Calves.

Today

Run 30m incline progressions upto 10 mins @ 4% @ 11km/h. Incline definitely nicer on the shins

1 hr hot yoga - this shit is intense HR is probably up at like 160 for almost the entire hour, fuark. Feels good tho
Title: Re: New year new me
Post by: gukl on January 20, 2020, 02:40:18 pm
Girlfriend was up for the weekend so bit of rest

Fri nothing

Sat was gonna do park run but cancelled due to ice so ended up super slowly jogging 5k in like 35m

Then did an upper body gym session whilst she visited friends and a yoga after - can't remember the details oops

Sunday rest just a nice stroll in the country

Today ran a trail  half marathon 21k 2hrs 8mins 6.02 avg pace and 623m of elevation - incredible weather/views woulda been quicker but kept stopping to admire/take photos lol
Title: Re: New year new me
Post by: gukl on January 21, 2020, 12:54:53 pm
Treadmill easy run 5km 10 11 12 11 10 pace at 1% Inc 28m or so

Squats 102.5kg x 3, 92.5kg x 6
SL rdl 28kg 2 x 10
Petersons 2 x 20 high then low

Yoga 1hr 30
Title: Re: New year new me
Post by: gukl on January 22, 2020, 04:05:48 pm
Our tutorial at work today was yoga so 1hr yoga lol

Gym

Pull up 10, 10, 11
Db Inc BP low 36kg x 8 high 28kg x 12
Db pull over 30kg x 10, 26kg x 12
Db curl 22kg x 10, 14kg conc x 12
Tri pdown 45kg x 10, rev 25kg  x 15
Lateral raise 6kg x 20
Face pull 20kg x 20

Best upper body session in a while prob cos I got off work early and caffeinated well lol

Yoga 1 hr 15 after
Title: Re: New year new me
Post by: gukl on January 23, 2020, 08:34:56 am
Decided to push the pace today altho started feeling less than spectacular and on fairly weary legs

1k jog in

10k laps around the park for a @ 44 min PB!!  :personal-record: :ibrunning:

Then jogged home for a total of 14.45k in 1 hr 09

Tonight 1hr hot yoga
Title: Re: New year new me
Post by: gukl on January 24, 2020, 08:45:38 am
Run 6.5k 33m 5.11min/km pace steady shins a little sore - removed K tape yesterday... Now pain the stuff is magic

Straight after 1hr hot yoga almost passed out lol
Title: Re: New year new me
Post by: gukl on January 25, 2020, 12:55:27 pm
Squats 105kg x 3, 95kg x 6 janky as heck. Helpful PT in the gym pointed out I'm unlocking my hips to initiate the movement and losing all my tightness, hit the nail on the head.

Rdl bb 80kg 2 x 8

Quick and rushed before work on rubbish sleep so decent session
Title: Re: New year new me
Post by: gukl on January 26, 2020, 01:03:38 pm
Run 10.2k 53m 07s 5.12 pace

Easy CV but tired legs and sore left hip also 5 hrs sleep doh
Title: Re: New year new me
Post by: gukl on January 27, 2020, 05:06:39 pm
Finished nights short sleep to readjust so v tired

Social run 7.7km very chill pace

Pull up 10 10 10 NG ring
Ohp 26kg x 5, 20kg x 10
Dips 20kg x 2 x 10
Mach row 60kg 2 x 12
Curl 16kg 2 x 10, 12
Tri 45k 2 x 12, 8 then topped up to 12 at 35kg

Stretched piriformis and hip flexors much needed
Title: Re: New year new me
Post by: gukl on January 28, 2020, 04:48:50 pm
27.62km 2hr33m 5.33avg pace in horrible wind and showery rain

1hr30 chill yoga

Food food food
Title: Re: New year new me
Post by: maxent on January 29, 2020, 09:56:27 am
Squats 105kg x 3, 95kg x 6 janky as heck. Helpful PT in the gym pointed out I'm unlocking my hips to initiate the movement and losing all my tightness, hit the nail on the head.

thanks for writing this, i was thinking about it during the squats today and i think my form was crisp and cleaner as a result.
Title: Re: New year new me
Post by: gukl on January 29, 2020, 03:51:44 pm
Squats 105kg x 3, 95kg x 6 janky as heck. Helpful PT in the gym pointed out I'm unlocking my hips to initiate the movement and losing all my tightness, hit the nail on the head.

thanks for writing this, i was thinking about it during the squats today and i think my form was crisp and cleaner as a result.

Yeah, thinks its a habit a lot of people probably fall into... Probably from trying to avoid lumbar rounding! But no worries that's what's so great about this site!

Today, super tired and a bit sore

Did some specific stretching for lower body then a 75m yoga class
Title: Re: New year new me
Post by: gukl on January 30, 2020, 03:20:25 pm
Got up for a 5am run before work  :-\

was good tho

7.1k 33m 5k of tempo in the middle fastest split 4.23!

Super quick gym as I got a flat tyre on my bike so had to get the long tram home

Squats 107.5kg x 3, 97.5kg x 6 best squats I've done in ages
Rdl 80kg 2 x 8

Hot yoga 1 hr
Title: Re: New year new me
Post by: gukl on January 31, 2020, 05:10:19 pm
2km easy run to warm up then some stretching of all the big ones and rolling gluteus and Calves

Hoping for park run pb tomorrow
Title: Re: New year new me
Post by: gukl on February 01, 2020, 10:16:58 am
~14k run to park run and back, 5k time at the race was 20.08 legs just had no go but to be fair the last two weeks have been by far my biggest mile logs so far so can't complain

After gym

Chins bw 10 20kg 5.75 10kg 9
Db BP 38kg x 6 32kg x 10
Pull over 30kg 10 24kg 12
Face pull 20kg 2 x 12
Curls 20kg x 10 Hanmer 14kg x 15
Tri pdown 35kg 15, 12

After 75mims restorative yoga felt goooooood.



Title: Re: New year new me
Post by: gukl on February 02, 2020, 10:38:14 am
Run 12.3k 1hr10m 5.43min/km avg pace steady going, Calves are soooore
Title: Re: New year new me
Post by: gukl on February 03, 2020, 05:53:30 pm
10.8km social group run slow 1h5m over 6min/km pace

Calves/shins super sore, couple days off to let them recover I think
Title: Re: New year new me
Post by: Mutumbo000 on February 04, 2020, 06:28:10 am
Shin splints are a bitch. They'll go away eventually but can take up to a few months.
Title: Re: New year new me
Post by: gukl on February 04, 2020, 03:56:26 pm
Shin splints are a bitch. They'll go away eventually but can take up to a few months.

Tbh mine usually are manageable and become pain free within a few days if I let them settle down. Shin splints I guess is quite ill defined, it may well just be bad doms in my soleus/posterior tub. This occasion feels more muscular and less connective tissue to be honest. Fingers crossed.

Again gonna state that Kinesio tape has been a huge help with them.

Today - rushed tired stressed

Squats 110kg x 3, 100kg x 6
Rdl 85kg 2 x 8

Yoga class 90m
Title: Re: New year new me
Post by: Coges on February 04, 2020, 05:37:04 pm
Shin splints are a bitch. They'll go away eventually but can take up to a few months.

Tbh mine usually are manageable and become pain free within a few days if I let them settle down. Shin splints I guess is quite ill defined, it may well just be bad doms in my soleus/posterior tub. This occasion feels more muscular and less connective tissue to be honest. Fingers crossed.


Have you tried tibialis raises? That and lots of foot/calf stretching worked wonders for me.
Title: Re: New year new me
Post by: gukl on February 05, 2020, 04:32:08 pm

Ya a little but more calf stretching. They feel much improved after 2 days rest.

Today

Pull Up 26kg x 5 20kg x 10
Pull Ups 10 10 8
Dip 25kg x 10, 6
Row 70kg x 2 x 10
BI Curl 22kg X 9, hammer 14kg x 12
Tri Pdown 35kg 2 x 12

Tired from work and Uncaffeinated

Yoga 75mins
Title: Re: New year new me
Post by: gukl on February 06, 2020, 04:47:34 pm
Oops messed up the quote above

Today
 7.4km 37m 5.02 pace some faster kms in there, lower legs sore

Hot yoga 1hr was good


Title: Re: New year new me
Post by: gukl on February 08, 2020, 07:37:57 am
Yest

6.5km 34m 5.22 avg pace shins better but not great

After 1hr + stretching and foam rolling
Title: Re: New year new me
Post by: gukl on February 08, 2020, 05:01:31 pm
Run 17.18km 1hr 33min 5.26 avg pace, last 5k sub marathon pace felt great. Shins feeling better esp after 10k in (endorphins?)
Title: Re: New year new me
Post by: gukl on February 10, 2020, 03:49:23 pm
Social run with the group, very gentle

12.6k ~6km pace
Title: Re: New year new me
Post by: gukl on February 11, 2020, 01:59:05 pm
 Rushed and stressed 30m workout

Sore left hip

Squats 110kg x 3, 100kg x 8 meant to do 112.5 and 102.5 for 3 and 6 respectively but my memory's rubbish so did 8 @ 100 to make up

Rdl 85kg 2 x 10

Yoga 90m
Title: Re: New year new me
Post by: gukl on February 12, 2020, 03:46:27 pm
Today

Run 12.8km 1hr4m 5.03 pace legs tired

Gym

Chins bw 10, 20kg x 6, 10kg x 8
Db BP 40kg x 6, 32kg x 12
Face pull 25kg x 12 20kg x 12
Db pull over 34kg x 6, 26kg x 12
Curl 22kg x 10 hammer 16kg x 10
Tris 35kg 2 x 12

Chill yoga 75m
Title: Re: New year new me
Post by: gukl on February 13, 2020, 04:39:02 pm
Run 7.6km 42m 5.34min/km pace lower legs just sOrE planned for steady pace though

Hot yoga 1 hr

Finally got my bike back so adding back in some more easy aerobic work yay

Title: Re: New year new me
Post by: gukl on February 16, 2020, 05:31:07 pm
Run 33km in 3h20m 6.05min/km avg pace

Felt OK. V windy made it hard going but had the distance fairly easily
Title: Re: New year new me
Post by: gukl on February 18, 2020, 04:59:54 pm
On call this week so training completely down the toilet  :ffffffuuuuuu:

Nothing yesterday other than cycle commute

Today squeezed in a 30m upper body session before gym shut, pretty tired and disinterested after a 13hr shift

Pull up 10 10 8
Ohp 26kg x 5.5 20kg x 12
Dips 25kg x 8 bw x 10
Row 70kg x 12
Tri P down 35kg x 15
Bi curl 20kg x 10
Title: Re: New year new me
Post by: gukl on February 19, 2020, 05:57:26 pm
Very miserable exhausted 4 miles

6.5km 30m 4.45 avg pace
Title: Re: New year new me
Post by: gukl on February 22, 2020, 05:52:05 am
Yesterday run around 13km (watch glitched) 4.45min/km pace steady start and fast finish

After

Squat 112.5kg x 3 102.5kg x 5
Rdl 90kg 2 x 6
Title: Re: New year new me
Post by: gukl on February 24, 2020, 05:42:06 pm
Run 10.48km 56m 5.25m/km pace
Title: Re: New year new me
Post by: gukl on February 26, 2020, 06:16:07 am
Yesterday

Gym was soooo busy

Chin up 10 20kg x 6 10kg x 7
Db BP 40kg x 5 floor x 10
Fly 20kg x 15
Face pull 25kg x 15
Curl 20kg x 10
Tri 35kg x 15

Yoga 90m much needed after gym stress
Title: Re: New year new me
Post by: gukl on February 27, 2020, 08:58:03 am
Yesterday

Run 12.32km 10km of tempo felt hard but 59.12m and 4.48min/km pace

Then
Squats 115kg x 3, 105kg x 5 hard as shit
Rdl 90kg 2 x 8

Yoga 75m
Title: Re: New year new me
Post by: gukl on February 27, 2020, 05:20:24 pm
Run 23km 2hr2min 5.19min/km pace pretty relaxed but feeling fatigued

Hot yoga 1hr
Title: Re: New year new me
Post by: gukl on March 01, 2020, 01:23:40 am
Last night squeezed in 7.1km in 35m 4.55 pace

At like 10pm after work which was so busy forgot to even drink all day so was not a great run and crampy crampy
Title: Re: New year new me
Post by: gukl on April 05, 2020, 01:36:00 pm
Run 12km slow

12 pull ups
3x20 push ups

Was meant to be marathon day. Cancelled and I've been re-deoloyed to critical care.

Fuck coronavirus
Title: Re: New year new me
Post by: adarqui on April 06, 2020, 12:20:03 am
and I've been re-deoloyed to critical care.

Fuck coronavirus

damn man that sucks :/

take care man.
Title: Re: New year new me
Post by: LBSS on April 10, 2020, 12:28:06 pm
jaysus man hope you're doing okay.
Title: Re: New year new me
Post by: gukl on April 11, 2020, 07:34:38 pm
yeah its actually been reasonably well managed at my hospital(massive expansion of ICU/ventilator availability + staffing this with adequately skilled people) and my area isn't the worst hit (but up there after london). but saying that we are openly starting to struggle now, staff are tired and being asked to learn new skills quickly i.e. nurses learning how to be ICU nurses on the job basically. people are walking around with their face bleeding from open sores from the PPE also, its grim.

nobody has seen anything like this before, its killing 50% of ICU patients according to latest data here and in a brutal way with patients totally isolated from their loved ones surrounded by people in space suits.

at the moment i'm failing fit tests for the masks available so i'm currently not in the covid land (having sacrificed my beard of over 5 years), which is actually frustrating because working in that environment with all that equipment is really physically demanding and not being able to help the team sucks. Now moving onto the 'rest week' of our fixed rota designed to stop us all just completely burning out. Hopefully the weather is going to stay nice and can get some nice peaceful socially distanced runs in.

stay safe everyone.

Today 15km bike ride home from work + 7.4k easy run at dusk

Going to be taking things very easy with training over the next few weeks with lots of easy runs. looking forward to it really, i've been putting my body through gym workouts consistently for years so maybe its time for a break other than some body weight stuff. hopefully not gonna lose too many gains.

Anyway -
Title: Re: New year new me
Post by: adarqui on April 11, 2020, 08:43:41 pm
yeah its actually been reasonably well managed at my hospital(massive expansion of ICU/ventilator availability + staffing this with adequately skilled people) and my area isn't the worst hit (but up there after london). but saying that we are openly starting to struggle now, staff are tired and being asked to learn new skills quickly i.e. nurses learning how to be ICU nurses on the job basically. people are walking around with their face bleeding from open sores from the PPE also, its grim.

nobody has seen anything like this before, its killing 50% of ICU patients according to latest data here and in a brutal way with patients totally isolated from their loved ones surrounded by people in space suits.

at the moment i'm failing fit tests for the masks available so i'm currently not in the covid land (having sacrificed my beard of over 5 years), which is actually frustrating because working in that environment with all that equipment is really physically demanding and not being able to help the team sucks. Now moving onto the 'rest week' of our fixed rota designed to stop us all just completely burning out. Hopefully the weather is going to stay nice and can get some nice peaceful socially distanced runs in.

stay safe everyone.

fu*k. respect to you & your team/colleagues, that is some crazy stuff.

stay safe man.



Quote
Today 15km bike ride home from work + 7.4k easy run at dusk

Going to be taking things very easy with training over the next few weeks with lots of easy runs. looking forward to it really, i've been putting my body through gym workouts consistently for years so maybe its time for a break other than some body weight stuff. hopefully not gonna lose too many gains.

Anyway -

yea man take it ez for a bit.

pc!
Title: Re: New year new me
Post by: gukl on April 13, 2020, 10:00:03 am
Flatmates crossfit gym loaned out weights before lock dow so did some barbell stuff in the yard

Clean 60kg 5 x 3
Front squat pause 60kg 5 x 3
Rdl 70kg 2 x 8
Walking lunge x 50

Did some yoga and going for a stroll this afternoon
Title: Re: New year new me
Post by: gukl on April 21, 2020, 01:22:46 pm
Flatmate got covid so have been self isolating ... 14 days total
No running

Managed to go outside to a deserted bit of land to do some jump rope/yoga. Yoga daily. Jump rope every other day or so at least whilst my calves adapt, doing like 30m low intensity not sure how it will help preserve my running

Also doing armstrong pull up program as now have a bar for home, consists of 3x max pushup before and then 5 different pull up workouts
Just finished the first today

Day 1
Push - 25, 32, 30
Pull - 11, 6, 4, 3, 4 (5x max 60s rest)

Day 2
Push - 40, 35, 32
Pull - 1+"+3+4+5+6+3+4 (ladder up rest = 10s x reps of previous set + 1 x max effort at the end)

Day 3
Push - 40, 40, 30
Pull - 9 x 3 60s rest (9 x work set 60s rest)

Day 4
Push 43, 40, 40
Pull - 13 X 3, 2  (work sets as per day 3 till fail)

Day 5
Push - 45, 40, 32
Pull - 10, 6, 2, 2, 2 (repeat hardest day, tried day 1 -hard ? accumulated fatigue)

Now 2 rest days and repeat
Will probably do some leg stuff tomorrow
Title: Re: New year new me
Post by: LBSS on May 08, 2020, 05:17:37 am
bump, how you holding up?
Title: Re: New year new me
Post by: gukl on May 13, 2020, 03:03:41 pm
bump, how you holding up?

Not too bad, thanks for the bump! Went through a bit of a dark period but things all around improving now. Covid cases in our hospital fell quite dramatically so we were all sent back to departments we were meant to be in rather than Icu. Now rotated into general practice which is a different world, barely any face to face, all telephone. Shit cray. Think we might be back on ICU soon though given the way the government are handling this.

Time to start logging training again as life resumes some normality. Out of this period I've decided to make some dramatic life changes with altering some shitty completely counterproductive behaviours that I won't get too far into here.

==================================

Today

Pre work yoga x 30m + 30m meditation (now going to log this kinda stuff to help with accountability.. Made a commitment to daily yoga/meditation.

Cycle commute 2 x 5miles

Pushups 55, 50, 50 (submax rather than 3x max as left pec strained)

Run 8km mostly easy with 2x fast ~1km

Pull ups 9x5 1min rest

========================

Armstrong pull up program has been amazing, have hit 70 push ups now and seemed to have maintained/gained upper body mass on these 2 movements alone.

Running slowly improving. Had a 14 day self isolation period with 0 running so took some getting back into stride.

Leg days have been non existant, may start some easy stuff tomorrow, dreading the DOMS.
Title: Re: New year new me
Post by: LBSS on May 14, 2020, 08:31:16 am
word, glad to hear you're doing well. +1 on the dramatic life changes, although in my case it wasn't me doing the deciding...

also the armstrong program looks interesting. i lost steam with 20 push up/100 pull up challenge, need to get back on that horse. might be worth trying something different.
Title: Re: New year new me
Post by: gukl on May 14, 2020, 02:55:00 pm
word, glad to hear you're doing well. +1 on the dramatic life changes, although in my case it wasn't me doing the deciding...

also the armstrong program looks interesting. i lost steam with 20 push up/100 pull up challenge, need to get back on that horse. might be worth trying something different.

Yeah, fortunately it got to a point where I realised I had to change before things got worse and somebody made me/went down a wrong road all together. Bleh, onwards and upwards...

Armstrong has been great! Would totally reccomend especially in current times with no gym access... Tbh in not sure if I'll go back to lifting after this.

=================

Yoga 30m meditation 30m

Cycle commute 5m each way

Pushups 55, 50, 50 (accumulated fatigue stalling can't imagine hitting 70 rn!)
Pull ups 5 x 6, 4 + 3 (d4 of program)

Evening stroll.

Title: Re: New year new me
Post by: gukl on May 15, 2020, 03:45:59 pm
Yoga 30m meditation 30m

Cycle commute ~5m ea way

Push up 60, 50, 50

Run 7.5km slow - LOWER LEGS REKT WTF. my calves are just big knots.

Pull up 1234567 + 7 (ladder until you miss rest 1 rep = 10 seconds, 2 = 20 and so on)

Lil soft tissue work on calves, much more tomorrow when more time. Stretched calves.

Title: Re: New year new me
Post by: gukl on May 17, 2020, 12:09:17 pm
Yesterday

Yoga 1hr, meditation 20m + 40m
Slow walk for a few hours no idea of distance
Bit more yoga/stretching later

Today

Yoga 1 hour, meditation 1hr 20m
Run 18km 5.30/km pace lower legs felt much better, felt very easy on CV system but legs a little tired
Prolly some more stretching later
Title: Re: New year new me
Post by: gukl on May 19, 2020, 01:40:11 am
18/5 yesterday

Yoga 30m meditation 30m

Cycle commute 10miles

Push up 75  :personal-record: 50 50
Pull up (sup) 13, 8, 5, 5, 5 (less than last week.. Didn't rest much after pushup gah)

Title: Re: New year new me
Post by: seifullaah73 on May 19, 2020, 01:11:26 pm
18/5 yesterday

Yoga 30m meditation 30m

Cycle commute 10miles

Push up 75  :personal-record: 50 50
Pull up (sup) 13, 8, 5, 5, 5 (less than last week.. Didn't rest much after pushup gah)

Beasting on them push ups.
Nice job.
Title: Re: New year new me
Post by: gukl on May 19, 2020, 03:45:31 pm
18/5 yesterday

Yoga 30m meditation 30m

Cycle commute 10miles

Push up 75  :personal-record: 50 50
Pull up (sup) 13, 8, 5, 5, 5 (less than last week.. Didn't rest much after pushup gah)

Beasting on them push ups.
Nice job.

Haha, thanks. It's really taken nothing other than 3 sets a day, nice to see such simple progress!

Today

Yoga 30m, meditation 30m

Cycle commute 8km ea way

Push up 70, 50, 50

Run 7.6km 4.45/km pace felt nice side stitch tho

Pull up 1+2+3+4+5+6+7+8+5+3

I need to eat more. My new push to eating lots of fruit and veg is leaving me in a calorie deficit I'm pretty sure!
Title: Re: New year new me
Post by: gukl on May 20, 2020, 05:02:29 pm
Yoga 30m meditation 30m

Cycle commute ~ 27km total took the long way home

Push ups 3 x 50
Pull ups 9 x 5 
P
Title: Re: New year new me
Post by: gukl on May 24, 2020, 10:40:08 am
a bit backdated but

21/05:
Yoga 30m meditation 30m
Cycle commute 8km ea way
Push up 60, 50, 50
Chin up 7 x 6 + 5 done at like 1am - was due to run etc this day but the job I want next year got released so spent 6 hours sorting out the application, stressful.

22/05:
Yoga 30m meditation 30m
Cycle commute 8km ea way
Push up 3 x 50
Chin up 14, 8, 6, 6, 5
Run - ~900m intervals (distance around the local park) x 5 pretty much max intensity with ~1km steady jog warm up/cool down

23/05:
Yoga ~1hr, meditation 1hr + 30m
Rest day from exercise

24/05:
Yoga 1hr meditation 1hr (went deeep)
Plan to run tonight 21km will update!

Update 22km 5.29avg pace perfect running weather loved every second of it
Title: Re: New year new me
Post by: gukl on May 26, 2020, 05:17:22 pm
yesterday yoga 30m meditation 30m

was all set for 50 mile cycle trip to visit parents garden as we are now allowed however my bike had different ideas, jammed seat post. no cycling till its fixed :'(
... so instead walked probably 10-12k to the local park and around and about with lots of rests

push up 3 x 50
pull up 14, 7, 7, 6, 6

========================

today yoga 30m meditation 30m
no cycle commute so 30m walk first thing before work (to get a lift as its probably a 3 hour walk to work lOl)

push ups 50, 50, 55
Run ~8km ~ 5/km pace  felt a bit harder than should have done tired legs and probably dehydrated
pull ups 1+2+3+4+5+6+7+8+5+4

================================

Title: Re: New year new me
Post by: gukl on May 27, 2020, 03:15:49 pm
yoga 30m meditation 30m - meditation getting extremely blissful at the moment to the point where it's hard to get on and do anything else!

no cycle commute. seat post is entirely stuck and has to go to 'seat post man' for a last ditch attempt to remove it and save the bike  :ffffffuuuuuu: so probably looking at at least 2 weeks with no cycling now :(

push ups 60, 50, 55
pull ups 6x6, 3x5 60s rest (meant to be 9x6 but just wasn't there)

~2 hrs shooting some hoops for the first time in like a year. Crazy how the muscle memory is still there.... I'm thinking of moving in august and if I do I may join the local basketball team... (bring on the injuries YAY)

Did a little leg strength session for the first time in a while too...nothing crazy as I don't want debilitating doms for the next week

Goblet squat 12kg KB 3 x 20
SL RDL 12kg KB 2 x 10
Bulgarian SS 2 x 10 BW (had to bail on last set left leg as adductors felt like they were heading to SNAP CITY)

Title: Re: New year new me
Post by: gukl on May 28, 2020, 04:29:38 pm
yoga 30 meditation 30m

feet elevated push up (gonna start mixing them up as getting bored...) 37, 34, 30

tempo run: easy 2k, 5k at 4.25-4.40min/km pace felt gassed and got a stitch, easy 1km to cool down - definitely harder due to hotter weather!

pull up 12 x 5, 4

Title: Re: New year new me
Post by: gukl on May 30, 2020, 01:05:26 pm
yesterday

yoga 30m meditation 30m
walk 35m

push up 80  :personal-record: 50, 50
pull up 14, 8, 7, 6, 5

Run 6.5k 5.25pace taking it easy

today

rest day
yoga 1 hr meditation 1 hr
walk ~ on and off through the day

Title: Re: New year new me
Post by: LBSS on May 30, 2020, 05:33:21 pm
meditation getting extremely blissful at the moment to the point where it's hard to get on and do anything else!

sick.
Title: Re: New year new me
Post by: gukl on May 31, 2020, 12:56:29 pm
meditation getting extremely blissful at the moment to the point where it's hard to get on and do anything else!

sick.

I genuinely sometimes wonder about giving this life up and becoming a monk in the himalayas, ha.

Today

Yoga 30m, meditation 1hr

Run 23. 3km 5.33min/km avg. slow start and lots of goal marathon pace kms towards the end. Ran basically 11am to 1pm so super hot. Now my balls are chafed. This is about my limit for taking water and oh my god I'm so glad I did.

Title: Re: New year new me
Post by: gukl on June 02, 2020, 05:10:18 pm
Yesterday

Yoga 30m meditation 30m
Push up 3x50
Chin up 14, 8, 5, 5, 4

Today

Yoga 30m meditation 30m
Diamond push up (close grip) 3 x 20

Run 8.14km 4.54/km avg pace tireeed legs and brain

Chins 12345678 + 7 + 5

Gwnerally feeling weak and a bit gross. Not sleeping well and stressed about a job interview is what I'll put it down to
Title: Re: New year new me
Post by: gukl on June 05, 2020, 04:50:40 am
-2 days
yoga 30m meditation 30m
push up 60, 50, 50
pull up 9 x 5
legs: goblet squat 12kg kb 3 x 20, rev lunge 12kg kb 2 x 10, slrdl 12kg kb 2 x 10

-1 day
yoga 30m meditation 30m
incline pushup 35, 30, 30
chin up 9 x 6 + 4
Title: Re: New year new me
Post by: gukl on June 06, 2020, 11:13:47 am
yesterday

Yoga 30m meditation 30m

Push up 70, 50, 50
Pull up (mixed it up) 12kg KB 9 x 3, + 5

Run 8km - 5k tempo @ sub 4.25/min km pace

Today

Yoga 1hr meditation 30m
Casual walking (yet to happen) but will be around 2 hours
Title: Re: New year new me
Post by: gukl on June 07, 2020, 04:32:30 pm
Yoga 30 m meditation 30m

Run - decided to build a bit of speed into long run days so went for a 10 mile pb

10 miles - 1hr 16 (4.45min/km avg pace) actually felt super easy especially when running relaxed.

Walked a couple miles with gf for cool down, nice evening
Title: Re: New year new me
Post by: gukl on June 08, 2020, 04:57:31 pm
Yoga 30m meditation 30m

Push up 60, 50, 50
Pull up 14, 9, 8, 6, 5
Title: Re: New year new me
Post by: gukl on June 10, 2020, 03:00:44 pm
yesterday:
 
yoga 30m meditation 30m
push ups (close grip 3min rest) 3 x 20
pull ups 1+2+3+4+5+6+7+8+5 (rest = previous set x 10s)
run 6.5km 4.53/km pace mostly easy but shins hurt and got side stitch (dehydrate)

got turned down from job that i had an interview for sigh

today:

yoga 30m meditation 30m
push ups 3 x 50
pull ups 9 x 6
pistol squats - big fail
12kg kb squat 3 x 20
slrdl 12kg 2 x 10
bss 2 x 12 bw

got offerred job yay

Title: Re: New year new me
Post by: LBSS on June 10, 2020, 07:39:08 pm
got offerred job yay

 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
Title: Re: New year new me
Post by: gukl on June 11, 2020, 04:38:40 pm
Yoga 30m meditation 30m

Incline push up 32, 30, 30 limiting rest to 3m
Pull up 6 x 7 +  5 1m rest
Title: Re: New year new me
Post by: gukl on June 13, 2020, 04:55:57 am
yesterday

yoga 30m meditation 30m

run 8km, 2k warm up 5k tempo, 1k warm down. Tried to keep tempo splits under 4.20/km splits - which felt fairly OK tbh (21.08 for the 5k), had a horrendous side stitch towards the end though (always right sided recently, i feel like if you get a bad one you cause some kinda damage/inflammation which then makes you way more predisposed to them for a while, they seem to come in bouts)

push up 3 x 50 (limiting rest to 3m was acutally pretty hard to hit 50 in the last set)
chin up 12kg 5 x 5 (modifying the program out of boredom now)
Title: Re: New year new me
Post by: gukl on June 15, 2020, 02:58:20 pm
saturday (-2 day)

yoga 30m, meditation 30m
rest (long walk in the sun though)

sunday (-1 day)

run 21.1km/half marathon - 1hr49m - 5.13/km avg pace. Very sunny and warm.
yoga 30m meditation 30m

today (-0 day)

yoga 30m meditation 30m
felt super tired gross all day sleep deprived
push up 3 x 50 3min rest (hard w/ no rest)
chin up meant to be max but 12, 8, 8, 5, 6 just totally no drive what so ever

Title: Re: New year new me
Post by: gukl on June 16, 2020, 04:13:49 pm
Yoga 30m meditation 30m

Diamond push up 25, 20, 20

Run 8km ish slow 5.20/km avg pace - first 7kn humid and horrible then torrential downpour for the last 1km AMAZING

Chins 1234567874
Title: Re: New year new me
Post by: gukl on June 19, 2020, 08:04:08 am
-2 days

yoga 30m meditation 30m
push up 3 x 50 3m rest
pull up 9 x 5 1m rest

-1 days

yoga 30m meditation 30m
push 30 25 25 (feet elevated 3m rest)
run 9km, 3 x 1km fast (aiming for sub 4min/km pace)
pull 12 x 6 + 5 (1m rest)

today

push 3x50
pull 12kg 2 x 6, 3 x 5 90s rest
yoga 30m meditation 30m
Title: Re: New year new me
Post by: gukl on June 27, 2020, 09:29:19 am
20/6
yoga 30m meditation 30m


21/6
yoga 30m meditation 30m
push up 3 x 50 3m rest
pull up 16, 8, 7, 6, 5

22/6
yoga 30m meditation 30m
run 12km 5.29/km avg pace - skipped long run as had some other stuff going on probably good to have an easy week anyway
yoga 30m meditation 30m
push up (diamond 3m rest) 27, 23, 20
pull up 123456785

23/6
yoga 30m meditation 1hr
push up 3x50 3m rest
pull up 9 x 6 1m rest

24/6
yoga 30m meditation 30m
run 6.5km 5.10/km avg pace (very hot weather)
push up high incline 2m rest 35, 30, 25
pull up 7 x 5, 4

25/6
yoga 30m meditation 30m
push up 3 x 50 3m rest
pull up 12kg 5x6, 4

26/6
yoga 30m meditation 30m
run 10km 5k easy 5k tempo - temp 5k coming in as 20.53 - overall avg pace 4.30/km

27/6
yoga 30m meditation 30m

ugh all the pull up/push up sessions are shifted one day ahead but i frankly can't be bothered to go back and change them.
Title: Re: New year new me
Post by: gukl on June 28, 2020, 12:23:04 pm
Yoga 30m meditation 45m

Run 25km 5.20/Km 2h13m

Felt goooooooood, nice and rainy and cool again
Title: Re: New year new me
Post by: gukl on June 29, 2020, 05:55:41 pm
Legs tired and sore

Yoga 30m meditation 30m

Push ups 50 50 52 3m rest
Chin ups 14, 8, 7, 6, 5 90s rest

Foam roll and stretch calves
Title: Re: New year new me
Post by: gukl on June 30, 2020, 03:31:44 pm
Yoga 30m meditation 30m

Run 8km 5.07km pace legs super tired

Diamond push up 3 x 25 3m rest
Chins 1+2+3+4+5+6+7+8+9+5 (reps x 10s = rest)

First nicotine free day since I stupidly got addicted  :personal-record:
Title: Re: New year new me
Post by: gukl on July 01, 2020, 02:10:58 pm
 Yoga 30m meditation 30m

Push up 3 x 50 3m rest

Kb squat 12kg 3 x 20
Kb slrdl 12kg 2 x 12
Bw bss 12, 15

Pull up 9 x 6

FINALLY GOT MY BIKE BACK
Title: Re: New year new me
Post by: gukl on July 02, 2020, 03:56:11 pm
Yoga 30m meditation 30m

Run - 11km total, 3x1500m repeats in the middle roughly kept kept 4min/km pace but felt like DEATH.

Inc push up 2m rest 32, 25, 25

Chin up 5 x 7, 6, 5
Title: Re: New year new me
Post by: adarqui on July 02, 2020, 10:43:57 pm
Yoga 30m meditation 30m

Run 8km 5.07km pace legs super tired

Diamond push up 3 x 25 3m rest
Chins 1+2+3+4+5+6+7+8+9+5 (reps x 10s = rest)

First nicotine free day since I stupidly got addicted  :personal-record:

u got addicted to nicotine wtf? damn :o

ya keep it up (getting off that b.s. !)

pc
Title: Re: New year new me
Post by: vag on July 03, 2020, 05:40:20 am
Yup, from someone who has been addicted to smoking for about 30 years now, with a couple of 2-3 years off periods, smoking is the dumbest thing ever.
A whole bunch of tar and carbon oxides and other deadly poisons slowly killing you, making you less fit, more stinky,  imposing social restrictions , in exchange for an untold pleasure that doesn't really exist.
There is no real organic addiction too. Nicotine addiction goes away in 48 hours or so, the rest is all mental.
You're a meditating doctor, you know all that better than me, should be a piece of cake for you to dump that shit. Go get it!
:headbang: :highfive: :lololol:
Title: Re: New year new me
Post by: gukl on July 03, 2020, 01:06:32 pm
Yoga 30m meditation 30m

Run 8km 5.07km pace legs super tired

Diamond push up 3 x 25 3m rest
Chins 1+2+3+4+5+6+7+8+9+5 (reps x 10s = rest)

First nicotine free day since I stupidly got addicted  :personal-record:

u got addicted to nicotine wtf? damn :o

ya keep it up (getting off that b.s. !)

pc


Yup, from someone who has been addicted to smoking for about 30 years now, with a couple of 2-3 years off periods, smoking is the dumbest thing ever.
A whole bunch of tar and carbon oxides and other deadly poisons slowly killing you, making you less fit, more stinky,  imposing social restrictions , in exchange for an untold pleasure that doesn't really exist.
There is no real organic addiction too. Nicotine addiction goes away in 48 hours or so, the rest is all mental.
You're a meditating doctor, you know all that better than me, should be a piece of cake for you to dump that shit. Go get it!
:headbang: :highfive: :lololol:

Lol yeah, there was a point where I just stopped caring.. Life got stressful and I just went in for escapism. mostly used an ecigarette and then for the last few weeks weaning off with gum. It for sure is a stupid habit, if you have no tolerance it makes you feel sick and if you're addicted then it's using just to avoid withdrawals.

Thankfully i didn't use cigarettes too often. But yeah you're totally right, it's dumb as hell and I'm glad to be over it now!
Title: Re: New year new me
Post by: vag on July 04, 2020, 08:19:49 am
Hope i didn't sound patronizing or criticizing or something like that, my bash was against smoking, not smokers. I was fully aware of how stupid it was all those years decades that ive been smoking, yet i couldn't quit. And when i did, for 2 and 4 years, i started again. And even now that im more determined than ever, 10 months clean now, i am not even saying i quit it, im saying im not smoking lately and im trying/hoping to keep it for ever.
Glad it is working well for you too, keep at it!  :highfive:
Title: Re: New year new me
Post by: gukl on July 05, 2020, 11:03:31 am
Hope i didn't sound patronizing or criticizing or something like that, my bash was against smoking, not smokers. I was fully aware of how stupid it was all those years decades that ive been smoking, yet i couldn't quit. And when i did, for 2 and 4 years, i started again. And even now that im more determined than ever, 10 months clean now, i am not even saying i quit it, im saying im not smoking lately and im trying/hoping to keep it for ever.
Glad it is working well for you too, keep at it!  :highfive:

No not at all man and I'm in total agreement with you! 10 months clean, that's fantastic!!! No turning back now! My addiction didn't even run that deep and i totally appreciate the struggle with stopping so props to you!

=============

-2 days
Yoga 30 m meditation 30m
Push up 55, 50, 50 3m rest
Pull up 12kg 3 x 8

-1day
Yoga 30m meditation 30m
Run ~6km slow as heck and my shins were SUPER sore, maybe even posterior tibialis tendinitis? Idk... Walked the rest as it was getting stupid. My calves feel like a big knotted mess.

Much foam rolling and stretching needed and a little break I think

Today
Yoga 30m meditation 30m

Been in a course this weekend so not much time for anything else. Going to hold off running for a few days, get some walking in and see howy legs are feeling... Probably only have a couple v easy short runs this week
Title: Re: New year new me
Post by: gukl on July 08, 2020, 01:45:42 pm
6/7/20

yoga 30m meditation 30m
long ish walk

7/7/20
yoga 30m meditation 30m
v lazy day

8/7/20
yoga 30m medtiation 30m
push up 3 x 30
pull up 5 x 5
bike back so cycle commute like 14km or something

......................


decided to take a deload week from both running and strength work, was feeling a little beat up
taking
Title: Re: New year new me
Post by: maxent on July 09, 2020, 04:04:01 am
This is interesting stuff. Nicotine is very powerful. i tried it because of a stupid gimmicky diet which claimed it increases ANP which  can get u ripped fast lol lol. but i found i could stop it cold turkey without a problem. I kind of was looking forward to the challenge of crazy bad withdrawals just to say i beat them but i never had any. but from what ive read, the way of taking it is more important, if you smoke it or vape or whatever, it hits you straight away, which is what you get addicted to, that instant feeling, kind of heroin i guess? but even then, i feel the lozenges work pretty quickly too, obviously not as quickly. not sure of the science behind it. still, i'm sure smoking it is what makes it addictive though. i'd use nicotine again for performance but the idea of smoking anything just repulsive. wonder if there are other classes of recreational drugs which would be not as addictive if you took them another way.
Title: Re: New year new me
Post by: gukl on July 09, 2020, 08:18:54 am
This is interesting stuff. Nicotine is very powerful. i tried it because of a stupid gimmicky diet which claimed it increases ANP which  can get u ripped fast lol lol. but i found i could stop it cold turkey without a problem. I kind of was looking forward to the challenge of crazy bad withdrawals just to say i beat them but i never had any. but from what ive read, the way of taking it is more important, if you smoke it or vape or whatever, it hits you straight away, which is what you get addicted to, that instant feeling, kind of heroin i guess? but even then, i feel the lozenges work pretty quickly too, obviously not as quickly. not sure of the science behind it. still, i'm sure smoking it is what makes it addictive though. i'd use nicotine again for performance but the idea of smoking anything just repulsive. wonder if there are other classes of recreational drugs which would be not as addictive if you took them another way.

Not sure about it helping weight loss via any mechanism other than appetite suppression but it definitely helps there. For sure the route of administration is important and you're right, that's the case for most drugs with generally the faster the route the greater the rush. It does seem that cigarettes are more addictive than other routes, even vaping and that may also be down to MAOIs (monoamine oxidase inhibitors) in tobacoo which prevent breakdown of dopamine/serotonin etc and therefore adds to the effect.

I'm unsure on nicotine, I found it incredibly useful during my finals as a wakefulness/focus enhancer when it was too late in the day to be drinking caffeine. Never got addicted or had any withdrawals but spread my use to avoid this. And nicotine in itself doesn't hold too many health drawbacks but obviously dependency is very un ideal.