Author Topic: Age vs VO2max  (Read 960586 times)

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vag

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Re: Age vs Vertical
« Reply #3525 on: May 10, 2018, 06:04:05 am »
+2
8 May 2018

Bodyweight@session : ?
Soreness : quads, chest, lats, minor
Injuries/aches : none

First running session in tempo 9 boosts. They are very lightweight for me, love them. 100% boost, frim+plush at the same time, magic.

RUN 2.5km @ 14m31s ( -28s ):personal-record:
2km split : 11m34s ( -25s ):personal-record:
Second km time = 5m46s ,  :personal-record:
-Glutes and VMOs started cramping @around 1.5-2km but still got some nice PRs.

Then, without stopping:
Walk 500m.
SPRINT 500m @ 2m6s ( -1s ):personal-record:
Walk 500m
SPRINT 500m @ 2m7s ( -10s )
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
Max speed :14.4kmh ( -1.1kmh )
Max pace : 4m8s ( +17s/km )
-Still gasing out at 500m sprints. PRed first run and improved 2nd a lot. But max pace and max speed where worse last time.
Maybe i should go easy on the warmup run next time and see how much i perform at them.

TOTAL : 5km in 35m12s



Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3526 on: May 12, 2018, 06:37:02 am »
+2
11 May 2018

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

RUN 2.5km @ 14m7s ( -24s ):personal-record:
2km split : 11m22s ( -12s ):personal-record:
Fastest km time = 5m41s ( -5s ):personal-record:
-Fast, room for more, very nice.

Then, without stopping:
Walk 500m.
SPRINT 500m @ 1m59s ( -7s ):personal-record:
Walk 500m
SPRINT 500m @ 1m58s ( -9s ) , breaks the  :personal-record: of the previous run.
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
Max speed :14.8kmh ( +0.4kmh )
Max pace : 4m2s ( -6s/km )
-Much improved endurance during the 500m sprints. There goes the 2 minutes milestone. And broke it on second run too, by a second faster also!
Something wrong with max pace measurement. How can it be over 4m/km when the 500m time was below 2 minutes? Unless if if the first part that i go all out is not long enough to count it as pace. So like 100m well below 4m/km pace, not counted, 400m above 4m/km, counted.
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

TOTAL : 5km in 36m15s


« Last Edit: May 12, 2018, 06:38:37 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3527 on: May 13, 2018, 01:08:12 pm »
+2
12 May 2018

Bodyweight@session : 87kg
Soreness : none
Injuries/aches : none

RDL ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
-Nice.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 20kg each hand ( +2 kg per hand )
8 each leg @ 20kg each hand ( +2 kg per hand )
8 each leg @ 20kg each hand ( +2 kg per hand )
-Strong.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand )
8@20kg each hand ( +2 kg per hand ) , ( -2 reps )
-Strong.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Easier but not ready to up.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
-Strong.

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: Age vs Vertical
« Reply #3528 on: May 13, 2018, 07:00:35 pm »
+2
love those 20 second PRs from one day to the next  ;D
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: Age vs Vertical
« Reply #3529 on: May 13, 2018, 08:00:35 pm »
+1
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.

vag

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Re: Age vs Vertical
« Reply #3530 on: May 14, 2018, 05:47:41 am »
+1
love those 20 second PRs from one day to the next  ;D

Haha, yes, they are obviously not PRs of running but of getting to know my lungs and/or lactate thresholds.  ;D



Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.

I am amazed that you guys can keep that hard run pace for 15-20 minutes, 2 minutes of a 500m sprint are enough to make me wanna rage quit currently haha!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #3531 on: May 14, 2018, 10:19:29 pm »
+1
love those 20 second PRs from one day to the next  ;D

Haha, yes, they are obviously not PRs of running but of getting to know my lungs and/or lactate thresholds.  ;D



Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.

I am amazed that you guys can keep that hard run pace for 15-20 minutes, 2 minutes of a 500m sprint are enough to make me wanna rage quit currently haha!

hah. ya it's about slowly callusing yourself to the quit voices. that's all it really is. the physiology of it is important, but the quit voices are the real battle. I mean i've wanted to quit badly during a mile, and held on for another, or even a few more .. happens rarely but sometimes you just refuse to give in, and it ends up working out & you really surprise yourself. I can't do it all the time but, it's interesting what can happen in a race setting. Some people can do it quite often (in training & races), those are the ones who reach freak level.

 :ninja: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3532 on: May 15, 2018, 06:22:18 am »
+3
14 May 2018

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

-RUN 2.5km @ 16m20s
-Walk 500m.
-SPRINT 500m @ 2m3s
-Walk 500m
-SPRINT 500m @ 2m0s
Walk 500m
-RUN 2km @ 13m25s

Gonna stop posting each and every split difference from last session since i post tracker pics anyway, will only mention PRs.
Went easier on warmup 2,5km because i planned to run again at the end. Happy how mid 6 is now my relaxed pace.
Failed to PR 500m sprints but PRed max speed ( 15,7kmh ),  :personal-record:
Also PRed : total distance, total duration, total calories, fastest pace,  :personal-record:  :personal-record:  :personal-record:  :personal-record:

TOTAL : 7km in 49m30s

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #3533 on: May 15, 2018, 09:29:36 pm »
0
it's addicting. :D

great stuff!

vag

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Re: Age vs Vertical
« Reply #3534 on: May 16, 2018, 06:33:47 am »
+3
^^^ adarq says, forum does!  ;)



15 May 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Same weights with last time. Can't up 80kg at that tempo. I will up the previous set weights.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg
8@65kg
-Same with last time here too. Some better tempo control maybe.

LAT PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs
-Very strong.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg
12@BW+85kg
12@BW+85kg
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3535 on: May 17, 2018, 06:05:35 am »
+3
16 May 2018

Bodyweight@session : ?
Soreness : chest, lats, glutes, abductors, quads, damn, wrecked!
Injuries/aches : none

-1KM WARMUP (jog+strides) @ 7m53s
-5KM TIME TRIAL : 28m 37s , HUGE  :personal-record: , previous was 31'05'', broke the 30' milestone and went under 29' too!!!  :ibrunning: :ibrunning: :ibrunning:

-1KM COOLDOWN (walk ) @ 10m34s

All 5KM splits below 6, awesome!
Also, set my starting 5KM point in such a way so that the last 750m of the last km would be all downhill. That was in order to destroy my 1KM PR , which i did, 5'18'' from 5'41'' ,  :personal-record: :ibrunning:

TOTAL : 7km in 47m5s


« Last Edit: May 17, 2018, 06:23:51 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #3536 on: May 17, 2018, 09:29:36 pm »
+1
16 May 2018

Bodyweight@session : ?
Soreness : chest, lats, glutes, abductors, quads, damn, wrecked!
Injuries/aches : none

-1KM WARMUP (jog+strides) @ 7m53s
-5KM TIME TRIAL : 28m 37s , HUGE  :personal-record: , previous was 31'05'', broke the 30' milestone and went under 29' too!!!  :ibrunning: :ibrunning: :ibrunning:

-1KM COOLDOWN (walk ) @ 10m34s

All 5KM splits below 6, awesome!
Also, set my starting 5KM point in such a way so that the last 750m of the last km would be all downhill. That was in order to destroy my 1KM PR , which i did, 5'18'' from 5'41'' ,  :personal-record: :ibrunning:

TOTAL : 7km in 47m5s



bro. seems like you are GOING IN on this running stuff.

I see a 5k race in your future with a top3 age group.

solid PR's!

vag

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Re: Age vs Vertical
« Reply #3537 on: May 18, 2018, 06:22:59 am »
+1
Thanks Andrew. The plan has always been that if (when) i decide that the explosive journey is over, meaning it isn't worth the trouble training when you can't improve, to switch to running.
I suppose i could get some decent placings in my age groups if i get down to it, i am currently 191lbs , aroudn 15% bodyfat and still smoking. Rooms for progress are huge.
The thing is, i can't relate to that endurance running yet. It is more of a torture than a pleasure. I mean, a volume squat workout is a torture too, but there i get pleasure doing it, not only at the end. With 5K, i get some pleasure at the end for achieving the struggle, but none at all during the struggle. And it is too long to struggle for 20-30 minutes. 1mile and 2km are fine though, i can go on a hard run for 8-10 minutes and i feel nice doing it too. Oh well, we'll see.



17 May 2018

Bodyweight@session : 87kg
Soreness : minor to medium soreness all around, upper and lower
Injuries/aches : some light back pain (?) and some upper foot pain again, light too.

RDL ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
-Nice.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 20kg each hand
8 each leg @ 20kg each hand
8 each leg @ 20kg each hand
-Nice.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +2 reps )
-Strong.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Easier+more solid, ready to up.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Nice.

Same weights/reps everywhere but better control. Strong.

Also, I am wrecked!!! Body is about to give up, tons of systemic fatigue, muscle soreness, various aches etc. Fuck it, it will adapt!  :P

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #3538 on: May 19, 2018, 10:43:54 pm »
+2
Thanks Andrew. The plan has always been that if (when) i decide that the explosive journey is over, meaning it isn't worth the trouble training when you can't improve, to switch to running.

cool! you might surprise yourself eventually with running too. You can end up putting in tons of slow miles, and still remain explosive. Alot of it is a mindset. We developed that mindset for many years with hard training for vert/dunking etc. So, when you want to "turn it up" with running or even jumping, you pretty much can. I feel like I could still get my SLRVJ up pretty good, even with these thousands of miles i'm putting in, and doing crazy slow + long running sessions etc. I really don't feel like it hurts my explosiveness much. I mean I hit 18mph 2 days after running a total of 4 hours. Those fast twitch fibers are always there for life or death situations (evolution context), can't make them disappear. So, it then just becomes a matter of recruiting them.

FWIW I don't jump because I don't want to derail my running. It's also why I barely do anything else: I just run/sprint (run fast). I rarely actually sprint, but plan on trying to incorporate it more. I haven't been on my toes much at all in the last year, actually sprinting. Only recently I did a few. It's crazy how I can "run" 18 mph... When I was more explosive & not running nearly as much (and jumping/lunging etc), my max was 18.3, full out 100% MAX EFFORT sprint - pulling my hamstring. Lately i've hit 18.6 using running form lmao. Kinda nuts. I feel like with sprinting form I can def get over 20 mph. Would love to achieve that. Seems fast. lol.

Anyway, sprinting satisfies the explosive itch. So even if you transition to running completely at some point, fast running or explosive sprinting can always fill that void. Feels great & is fun af.

runlife will probably end up making you healthier/leaner/lighter than dunk/jump life too.

;d

Quote
I suppose i could get some decent placings in my age groups if i get down to it, i am currently 191lbs , aroudn 15% bodyfat and still smoking. Rooms for progress are huge.

yup!

getting those W's becomes addicting too.. :D


Quote
The thing is, i can't relate to that endurance running yet. It is more of a torture than a pleasure. I mean, a volume squat workout is a torture too, but there i get pleasure doing it, not only at the end. With 5K, i get some pleasure at the end for achieving the struggle, but none at all during the struggle. And it is too long to struggle for 20-30 minutes. 1mile and 2km are fine though, i can go on a hard run for 8-10 minutes and i feel nice doing it too. Oh well, we'll see.

it's torture whenever you go hard, no matter what ability you are. If you keep it comfortable, it's pretty enjoyable IMHO. But, whenever you push your current limit, it's always torture. If you're comfortable, then it's comfortable. My goal is to get so fast that I can just win most races comfortably, not hurting at all. Just go out, have fun, fly, and not battle torture. Then in key races, battle torture. Point being, at some point what was once torture, now becomes moderate/easy. Once it's in the easy category, it's fun. The ability to "run easy" for a long time (1+ hour etc) comes eventually and feels great. Feel so good afterwards.

My favorite runs are my ~3 (or more) hour ones. There's something unique about it, that I feel in my lungs afterwards & the day after etc. Feels like I cleaned out my lungs, heart, body etc. I usually have great workouts following those sessions too, just seems like I "open my lungs up".

But ya, the end result of a race, hard workout etc, that's the gratifying part. When you're in it, if you're being pushed or pushing your limits, it's brutal, even for elites. There's absolutely no comparison with jumping etc, totally different hah. The only comparison is like you mentioned, in the training. Even then though, dunk/jump training is far more "enjoyable" from a "lots of cool shit to do" perspective. IMHO, not nearly as fun as just zoning out and being able to run forever though. I'll take that any day. hah.

peace!! :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3539 on: May 21, 2018, 06:06:23 am »
+1
^^^ Good stuff. Agree/relate to all you said. Key point would be that run life gets you more lean/fit than dunk life. That's why i started. Strength training has you lifting heavy, lifting heavy has you eating big and being unrecovered for some time and im trapped to that circle, maybe its a bit false mindset too from my side but im trapped. Interval sprints/fast runs look like the bridge to those two worlds.
About the struggle, i feel it, going 30 seconds slower than race pace is cool and easy. But then its not really training/improving. Part of this running thing is always pushing the limits. Not only to get faster, but to train pushing the limits per se, enduring the struggle, like pain tolerance training in fight sports. This is the one I cant relate to, i hate it. Only thing that keeps me are the tracker notifications every km confirming im on PR pace. Oh and that if i get faster, the struggle will be shorter. Oh well, we'll see.
Fun days coming :ibrunning: :ibsquatting: :ibjumping:



19 May 2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
8@110kg
-Very solid. Concentric is now extremely fast even at top sets.

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Very solid here too.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs
-Very strong.

DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand
12@26kg each hand
12@26kg each hand
-Ready to up.

Very nice workout, really enjoyed it.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?