Author Topic: warpspeed to the new scenario  (Read 31289 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 11590
  • plugging away...
  • Respect: +6359
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #540 on: July 03, 2018, 10:49:23 pm »
0
you been reading hanif abdurraqib?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #541 on: July 04, 2018, 11:28:27 am »
+1
04-07-18

Workout

Run -- 3.46mi in 32:33 [9:23 pace]

Including 6 strides just scattered through the second half of the run.

Notes

Felt decent. This pace seems like where I should really be for easy runs at the moment -- feels more like what I'm used too from easy running earlier in the year. Bit disappointing that it is this much slower, but hopefully fitness will come back quicker.

Hip was a bit tight from the last run so I took a couple days off. Hoping that this easier pace will keep things a bit smoother, but we'll see.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #542 on: July 04, 2018, 11:29:05 am »
+1
you been reading hanif abdurraqib?

nope? i think i have seen them on twitter a fair bit though. any particular reason you mention/particular recommendations?
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11590
  • plugging away...
  • Respect: +6359
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #543 on: July 06, 2018, 11:51:51 am »
+2
you been reading hanif abdurraqib?

nope? i think i have seen them on twitter a fair bit though. any particular reason you mention/particular recommendations?

he refers to friends very often as "pals," which you did in a recent post. it's unusual, most people i know don't use that word. i just read they can't kill us until they kill us, which i liked okay -- at his best he's brilliant and unique, nobody else writes about music like that -- but which got old before i finished. better encountered in bits and pieces i think.
« Last Edit: July 06, 2018, 11:58:01 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #544 on: July 06, 2018, 01:17:14 pm »
+1
06-07-18

Workout

Run -- 4.24mi in 39:42 [9:22 pace]

7 strides spread through the second half of the run.

Notes

It's so hot
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #545 on: July 06, 2018, 01:18:03 pm »
+1
you been reading hanif abdurraqib?

nope? i think i have seen them on twitter a fair bit though. any particular reason you mention/particular recommendations?

he refers to friends very often as "pals," which you did in a recent post. it's unusual, most people i know don't use that word. i just read they can't kill us until they kill us, which i liked okay -- at his best he's brilliant and unique, nobody else writes about music like that -- but which got old before i finished. better encountered in bits and pieces i think.

cool cool! sounds like something to pick up a copy of and keep by the bed for dipping in and out of.

idk where the pals thing comes from, tbh. i often just take a liking to a word like that
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #546 on: August 30, 2018, 06:01:42 am »
+2
Update:

Didn't manage to sort out hip so got discourage and didn't do much exercise for a month or so, then took up climbing. Didn't really know how to log it, but I've been bouldering 2-3 times a week for a while. This week I injured something in my left hand so can't climb for a couple weeks. Stupid body hates me. Seems like lifting is the only thing that doesn't wreck me.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #547 on: August 30, 2018, 11:14:24 am »
0
Update:

Didn't manage to sort out hip so got discourage and didn't do much exercise for a month or so, then took up climbing. Didn't really know how to log it, but I've been bouldering 2-3 times a week for a while. This week I injured something in my left hand so can't climb for a couple weeks. Stupid body hates me.

damn that sucks :/

Quote
Seems like lifting is the only thing that doesn't wreck me.

better than nothing tho, and it can be pretty fun. maybe make that primary for a while again.

LBSS

  • Hero Member
  • *****
  • Posts: 11590
  • plugging away...
  • Respect: +6359
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #548 on: August 31, 2018, 12:38:19 am »
+1
bummer. but yeah, what adarq said.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #549 on: October 26, 2018, 12:56:44 pm »
+3
Popping back to say that my finger healed up and I've been climbing regularly and loving it. Hip has been decent enough to let me run to the gym every now and then, so I might start logging some light running again soon, but no promises on that front. Might try to get some climbing videos up here if I can take some good ones.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #550 on: October 26, 2018, 06:01:21 pm »
0
Popping back to say that my finger healed up and I've been climbing regularly and loving it. Hip has been decent enough to let me run to the gym every now and then, so I might start logging some light running again soon, but no promises on that front. Might try to get some climbing videos up here if I can take some good ones.

good to hear man!! :headbang:

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #551 on: May 23, 2019, 12:53:21 pm »
+3
Update and suchlike

Back again!

Kept up climbing a bit, mostly 1xWeek.

Been back running for about a month now, like 15-25km a week all easy. Hip still hurts at times, though. So, back to (new) physio (who has a 2:2x marathon PB!). They're pretty confident I've got femoroacetabular impingement, so I'm waiting to get my hip imaged some time soon. It's just such a weird injury since I have like no tightness/flexibility issues, just this weird internal pain. Was amused when doctor said I should get back to the gym and squat heavy, though.
« Last Edit: May 23, 2019, 01:00:37 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11590
  • plugging away...
  • Respect: +6359
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #552 on: May 23, 2019, 02:11:43 pm »
+1
 :lololol:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31670
  • who run it.
  • Respect: +7893
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #553 on: May 23, 2019, 11:41:56 pm »
0
Update and suchlike

Back again!

Kept up climbing a bit, mostly 1xWeek.

Been back running for about a month now, like 15-25km a week all easy.

nice! :ibrunning:

Quote
Hip still hurts at times, though. So, back to (new) physio (who has a 2:2x marathon PB!). They're pretty confident I've got femoroacetabular impingement, so I'm waiting to get my hip imaged some time soon. It's just such a weird injury since I have like no tightness/flexibility issues, just this weird internal pain. Was amused when doctor said I should get back to the gym and squat heavy, though.

doc sounds beast.

sux that the hip is still hurting, damn.

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2138
  • Goobernatorial
  • Respect: +806
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #554 on: May 24, 2019, 06:36:16 am »
+2
23-05-19

Workout

SS1A - Chinups
BW x 7, 7, 6

SS1B - Dips
BW x 7, 7, 6

SS2A - Wide Grip Pullups
BW x 4, 4

SS2B - KB OHP
16kg x 5, 5

Deadhangs on fingerboard
Top leg x 12s, 12s, 12s

Then at dr's orders messed around with various glute things I could do at home.

BSS
BW x 10, 10 [think this is a no go, alas, get real blockage in the injured hip at the bottom and can feel some sort of grinding, eep]

SL Glute Bridge [shoulders and feet on floor]
+16kg x 10

SL Glute Bridge [shoulders elevated]
BW x 12

SLDL
+16kg x 6 [little awkward doing this with weight in only one hand, haha]

Notes

Set up a chin/dip station in my flat like 10 days ago, which has been nice, so been doing some strength stuff regularly again.

Doc emphasised glute _strength_ rather than just activation, so messed around with some exercises for that. None of these leg exercises really clicked. May well need to get a gym membership again, it seems.

Today (24th) is rest, then light run tomorrow.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn