Author Topic: Age vs Vertical  (Read 353759 times)

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vag

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Re: Age vs Vertical
« Reply #4020 on: November 18, 2020, 07:15:28 am »
+2
Pain is diminishing again, mostly painless yesterday, totally painless today, less than 48 hours after last run.
Did about 30 minutes of leg muscles stretching yesterday. Damn, was insanely tight. So tight that i felt pain, not stretch. Makes sense though, i searched back and the last time i did stretching was almost 3 years ago. No kidding, not even 10 seconds of static stretching since early 2018  :P :o
Will skip running again today and stretch some more.
woot

vag

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Re: Age vs Vertical
« Reply #4021 on: November 19, 2020, 05:22:56 am »
+3
18 November

My 25 kg power-bag arrived. Not as easy to use as a barbell as i imagined, but still very handy for a home workout.


ATG PAUSED SQUAT:
15@BW
4x15 @ 25kg

SS1a : PUSHUPS x 15
SS1b : BENT OVER ROWS x 15 @25kg
SS1 info : 6 rounds

Toasted!!! First actual resistance training since March 11 when the gym closed due to covid.
« Last Edit: November 24, 2020, 06:57:17 am by vag »
woot

LBSS

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Re: Age vs Vertical
« Reply #4022 on: November 19, 2020, 10:16:50 am »
+2
it has advantages over a barbell, too. you can throw it around, pick it up and put it down on stuff without worrying about damaging anything, clean and press it without worrying about your form (or wrists) as much, etc. etc. etc.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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

black lives matter

vag

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Re: Age vs Vertical
« Reply #4023 on: November 20, 2020, 06:35:58 am »
+1
^Yes, that was the decisive factor against e.g. a kettlebell. This one is harmless to move around, small but also very versatile, many different ways to grab/push/pull it.



19 November

C1a : OVERHEAD PRESS : 10 @ 25kg
C1b : BICEP CURLS : 10 @ 25g
C1c : CHAIR TRICEP DIPS x 12
C1 info : 7 rounds

Wow, the powerbag mechanics are so much different than the barbell. This one is much harder.
10 reps of OHP were very hard but i got them all. Curls were impossible, 6-7 were ok, then i was cheating form and ROM to get to 10 reps.
I reckon im ultra rusty, but still 25kg bb would be much easier.
woot

vag

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Re: Age vs Vertical
« Reply #4024 on: November 23, 2020, 07:38:56 am »
+1
21 November

'Speed form" workout.

2K warmup
8x400m / 2.5 minutes slow walking recovery
2K cooldown

Total 8Κ @ 55:36

Consistent sprint times at 1:35 ( 3:57 pace ), buffered @90-95%. Slowest was 1:50 (4:35 pace) at the full uphill 7th sprint. Nice.

Knee update:
The bad news :  it re-flared although it wasn't bugging at all and i haven't run for 5 days.
The good news : the exact same pain/bugging now appeared on the left knee too. How is that good news? It means it is some kind of stress/fatigue/tightness thing, the right only was scary that something is broken. Also it doesn't affect me at all at running performance. Just randomly hurts afterwards. Alright then, no 'fast easy' and no 'long slow' runs this week, i will do 2 runs at "long slow" pace ( around 7:00 , maybe slower ) but keep then shorter than 1 hour. instead of 1.5+ Will try to stretch consistently too.
Any other suggestions / POVs ? I'm all ears!
woot

vag

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Re: Age vs Vertical
« Reply #4025 on: November 24, 2020, 06:59:31 am »
+1
23 November

ATG PAUSED SQUAT:
15@BW
5x15 @ 25kg ( +1 set ) , ( +more strict pauses )

SS1a : PUSHUPS x 15
SS1b : BENT OVER ROWS x 15 @25kg
SS1 info : 7 rounds ( +1 round )

LEG RAISES: 3x15 ( new exercise )

Niiiiiiiice.
woot

vag

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Re: Age vs Vertical
« Reply #4026 on: November 25, 2020, 03:46:57 am »
+2
24 November

Run 8K @ 55:14

Goal was to go at a steady pace that felt just a little slower than 'long slow run' for whatever distance brings me close to 1h.
Worked great, average pace landed at 6:54 pace which is just there.

Knees made their presence known around 40 minutes in but just that. Didn't hurt at all afterwards. They hurt now that i woke up next morning. So weird.
Still haven't stretched a single minute, what a dumbass!
woot

vag

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Re: Age vs Vertical
« Reply #4027 on: November 26, 2020, 05:05:36 am »
+2
25 November

C1a : STIFF LEG DEADLIFT : 10 @ 25kg ( new exercise )
C1b : OVERHEAD PRESS / UPRIGHT ROWS : 10 @ 25kg
C1c : BICEP CURLS : 10 @ 25g
C1d : CHAIR TRICEP DIPS x 12
C1 info : 8 rounds ( +1 round )

One more exercise per circuit and 1 extra round in total. Nice.
C1b was OHP in the first 4 rounds and upright rows in the next 4.
OHP getting easier, should have put more reps in. Curls still too hard at this weight.
woot

vag

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Re: Age vs Vertical
« Reply #4028 on: November 27, 2020, 08:17:06 am »
+1
26 November

Easy run 9K @ 57:22

This was paced 'fast-ish easy' (5:50) for the first 5K  , then 'long-slow' (7:00) for the last 4K.
Knees randomly bugged, i think it is irrelevant with pace etc. I also now hurt at calves and also lower, pretty close to the ankle, uh-oh probably the Achilles tendon? Scared to even type it lol.
I guess everything is some kind of fatigue/stress pain, my body [complaining about / adapting to] higher mileage.
Keeping an eye on everything but not stressing about it, Tomorrow im up for fast tempo eyeing some season PRs.
woot

vag

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Re: Age vs Vertical
« Reply #4029 on: November 29, 2020, 08:03:29 am »
+1
28 November

'Tempo' workout ++

2K warmup
3K tempo : 4:45 / 5:05 : 5:03
3K cool down

Total 8K @ 52:11

Awesome! 3K @ 14:53 is bigtime  :personal-record: at this course, plus it broke the milestone of 5:00 average pace.
As a comparison quantity, my all time 5K PR at this course is 26:50 , pace 5:22.
Was faster than "tempo" though, closer to time trial, definitely not all out though, proof is i did 3K more afterwards.
I feel i am the fittest/fastest ever, i gotta embed some PR attempts in my program.
woot

Coges

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Re: Age vs Vertical
« Reply #4030 on: November 29, 2020, 05:02:30 pm »
+1
28 November

'Tempo' workout ++

2K warmup
3K tempo : 4:45 / 5:05 : 5:03
3K cool down

Total 8K @ 52:11

Awesome! 3K @ 14:53 is bigtime  :personal-record: at this course, plus it broke the milestone of 5:00 average pace.
As a comparison quantity, my all time 5K PR at this course is 26:50 , pace 5:22.
Was faster than "tempo" though, closer to time trial, definitely not all out though, proof is i did 3K more afterwards.
I feel i am the fittest/fastest ever, i gotta embed some PR attempts in my program.

Nice!

I like the idea of getting some PRs while you can. Too often we build and then miss those moments to lock in a new standard.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Age vs Vertical
« Reply #4031 on: November 30, 2020, 06:45:11 am »
+1
Nice!

Thanks!

I like the idea of getting some PRs while you can. Too often we build and then miss those moments to lock in a new standard.


That is exactly the motivation/rationale. Things change, you gotta milk them gains when you see them.
Last year i had the exact same progress in October/November, but never transformed it to PRs , except from a 3:56 1K and a 6:56 mile. I did 56-ish 10K in an 'easy run' day, not pushing, no warmup, no carbs loaded, which is my PR now and i really have to try a lot to break it. After the Xmas holidays last year i had a really hard time catching up with the previous level. Winter doesn't help either. Summer neither. Deep autumn seems to be the best period for peaking.
Summary : go get it!
woot

vag

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Re: Age vs Vertical
« Reply #4032 on: December 01, 2020, 10:29:05 am »
+1
30 November

ATG PAUSED SQUAT:
15@BW
5x20 @ 25kg ( +5 reps per set )
-Damn it, however humiliating it may sound, those 20-paused-reps thing is difficult!!!

SS1a : PUSHUPS x 15 ( +better form/ROM )
SS1b : BENT OVER ROWS x 15 @25kg ( +better form/ROM )
SS1 info : 7 rounds
-Those also get too difficult with controlled speed / strict form/ full rom in all sets and reps. Hard to add reps. Oh well, no need.
woot

vag

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Re: Age vs Vertical
« Reply #4033 on: December 03, 2020, 04:12:17 am »
+1
2 December

Long slow run 12K @ 1:21:10

Average pace 6:45 which is 10'' per km fastest than previous best for long slow ones, awesome!!!

Knees re-flared, they hurt pretty bad today. I was pain free last week, except from some random bugging of minimum intensity, despite 3 runs one of which was a PR-including intense one.
I have to conclude that it is long runs that irritate them and not intensity. The big bugging started after my 14K distance PR run too.
Ok, back to max 1 hour runs until further notice.
woot

vag

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Re: Age vs Vertical
« Reply #4034 on: Today at 04:47:28 am »
0
3 December

C1a : STIFF LEG DEADLIFT : 15 @ 25kg ( +5 reps per set )
C1b : OVERHEAD PRESS / UPRIGHT ROWS : 12 @ 25kg ( +2 reps per set ) / 10 @ 25kg ( better form/ROM )
C1c : BICEP CURLS : 10 @ 25g ( better form/ROM )
C1d : CHAIR TRICEP DIPS x 12
C1 info : 8 rounds

Again, C1b was OHP in the first 4 rounds and upright rows in the next 4.
Upped reps @ stiff leg DLs & OHPs. Upright rows and bicep curls improving in ROM and form, might up reps in a coupe of workouts.
Nice.
woot