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Author Topic: Age vs VO2max  (Read 971108 times)

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vag

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Re: Age vs Vertical
« Reply #4020 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!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4021 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.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4022 on: November 25, 2020, 03:46:57 am »
+3
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!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4023 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.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4024 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.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4025 on: November 29, 2020, 08:03:29 am »
+2
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.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Coges

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Re: Age vs Vertical
« Reply #4026 on: November 29, 2020, 05:02:30 pm »
+2
Quote from: vag on November 29, 2020, 08:03:29 am
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.
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"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 #4027 on: November 30, 2020, 06:45:11 am »
+2
Quote from: Coges on November 29, 2020, 05:02:30 pm
Nice!

Thanks!

Quote from: Coges on November 29, 2020, 05:02:30 pm
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!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4028 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.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4029 on: December 03, 2020, 04:12:17 am »
+2
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.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4030 on: December 04, 2020, 04:47:28 am »
+1
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.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4031 on: December 06, 2020, 04:50:52 am »
+3
5 December

'Milk gains' session  ;D

2K Warmup

1K TIME TRIAL : 3:52 ,  :personal-record: , previous was 3:56

5 minutes walking rest

800M TIME TRIAL : 3:25 ,  :personal-record: , previous was 3:30

8 minutes walking/slow jogging rest, dead.

400M TIME TRIAL : 1:18 ,  :personal-record: , previous was 1:20

3 minutes walking rest

2*400M @ 90 %

2K cool down

Total 9K @ 1:02:13

The 1K & 800M PRs were mixed uphill and downhill. The 400m PR was all downhill. about 15m descent, so was the previous PR.
Should have rested more after the 1K , 5 minutes  were not even close to full recovery, I could have done much better at the 800m. Oh well.
Delighted!!!!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4032 on: December 06, 2020, 05:50:55 pm »
+2
Quote from: vag on December 06, 2020, 04:50:52 am
5 December

'Milk gains' session  ;D

2K Warmup

1K TIME TRIAL : 3:52 ,  :personal-record: , previous was 3:56

5 minutes walking rest

800M TIME TRIAL : 3:25 ,  :personal-record: , previous was 3:30

8 minutes walking/slow jogging rest, dead.

400M TIME TRIAL : 1:18 ,  :personal-record: , previous was 1:20

3 minutes walking rest

2*400M @ 90 %

2K cool down

Total 9K @ 1:02:13

The 1K & 800M PRs were mixed uphill and downhill. The 400m PR was all downhill. about 15m descent, so was the previous PR.
Should have rested more after the 1K , 5 minutes  were not even close to full recovery, I could have done much better at the 800m. Oh well.
Delighted!!!!

dang. pr city. solid session right there.

great work! :ibrunning:
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vag

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Re: Age vs Vertical
« Reply #4033 on: December 07, 2020, 04:06:45 am »
0
Thanks Andrew , it was very nice indeed!
Still angry i didn't rest more for that 800m, i would have done so much better! The 800m PR pace is actually slower than the 1K PR lol.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #4034 on: December 08, 2020, 05:23:13 am »
+1
7 December

ATG PAUSED SQUAT:
BW @ 15
25kg @ 5x20

SS1a : PUSHUPS :  18, 18, 5x15 ( + 3 reps for first 2 sets )
SS1b : BENT OVER ROWS : 25 kg @  18, 18 , 5x15 ( + 3 reps for first 2 sets )
SS1 info : 7 rounds

Exhausting workout. It reminds me of t0ddddays GPP,  2 minute long sets bringing HR to ~150 , total duration little less than an hour.
Tbh, I am not really enjoying this. It is very tiring and low-weight-high-rep is not my thing . But it feels like it is a very good all around workout and i cant do anything else anyway.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?
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