Author Topic: warpspeed to the new scenario  (Read 254784 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #450 on: March 24, 2018, 09:33:37 am »
+1
24-04-18

Workout

SS1A NG Chins [top set = 10]
SS1B Pushups [top set = 15]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

+ some bodyweight BSSs

Notes

Abs wrecked. Right ankle/Achilles a little beat up, But feels like it'll be fine tomorrow. Legs feel tired but also like they have enough in them for a decent run, but I'll baby the ankle and give them a rest. Calisthenics later, though!

Gained a lot of confidence from yesterday's time. Going to make a hard push with next period of training, esp toughening up tempo paces. The possibility of having 1:30 half fitness for the race in May is exciting.

Everything felt night in the workout! Feeling stronger, goodgood. I do the rows with a really wide grip, so it's like a great rear-delt exercise, love it
« Last Edit: March 24, 2018, 02:32:33 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #451 on: March 25, 2018, 07:47:25 am »
+3
25-03-18

Workout

Run -- 6.25mi in 53:18

Notes

Decent easy run. Legs definitely tired from Friday still, but still able to run a decent pace, nicenice.

Need to have a better plaster strategy for next run, from mile 4 my blisters were not happy, ouch.

Upper body not so sore, am getting adapted to the lifting routine again.

Should start running 5-6 times a week going forward.

Sleep has been highly meh again recently. Even on weekends when i get sn opportunity to lie in i wake up ~8. Today i was really excited because I'd managed to sleep past 9, but it was just daylight savings bamboozling me
« Last Edit: March 25, 2018, 12:31:41 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #452 on: March 26, 2018, 01:29:51 am »
+2
Today i was really excited because I'd managed to sleep past 9, but it was just daylight savings bamboozling me

lol. stupid daylight savings time.
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

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Joe

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Re: warpspeed to the new scenario
« Reply #453 on: March 26, 2018, 06:06:02 am »
+1
26-03-18

Workout

Run -- 4.17mi in 35:46

Notes

~8.30 miles are getting easy, even on legs that still feel super fatigued. Exciting.

Had to call this one short as my blisters were fucking painful, ow. Guess I should take tmrw off to give them more recovery space, idk. They're fucking sore though.

Just wanna run without dealing with BS  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #454 on: March 26, 2018, 11:00:01 am »
+1
26-03-18

Workout

Run -- 4.17mi in 35:46

Notes

~8.30 miles are getting easy, even on legs that still feel super fatigued. Exciting.

nice!!!!

Quote
Had to call this one short as my blisters were fucking painful, ow. Guess I should take tmrw off to give them more recovery space, idk. They're fucking sore though.

Just wanna run without dealing with BS  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

damn that sucks.

blisters & such are a real pain in the ass .. I just keep running through them until they are numb/adapt etc. I have several very wrecked toenails, shit sucks. But for the most part they feel fine, rarely painful anymore.

Seems like most people just "sand them down" over time.

Joe

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Re: warpspeed to the new scenario
« Reply #455 on: March 27, 2018, 05:17:17 am »
+1
27-03-18

Workout

SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

Notes

Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.

Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.

Workouts to include going forward:

Tempo w/ volume from 4-6 miles (~6:35-40 pace)

Fartleks -- building from like 15 x (1min@HM - 1min easy) up to like 30? [target HM pace = 6:50)

Some faster repeats from 400m-1k @ estimated 3k pace I guess.
« Last Edit: March 27, 2018, 06:34:52 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #456 on: March 27, 2018, 06:19:30 am »
+2
or maybe 5k will seem so easy that you'll dust me and get first OA. you never know.
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

Joe

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Re: warpspeed to the new scenario
« Reply #457 on: March 27, 2018, 12:31:10 pm »
+1
or maybe 5k will seem so easy that you'll dust me and get first OA. you never know.

looool, maybe, we'll see. i've looked at the winning times of the some of those races and sometimes they're won by 19:xx times, which with 2 more months of hard running I could probably do when still wrecked, and other days they're won by 16:xx,  sooooo
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #458 on: March 27, 2018, 01:19:41 pm »
+1
27-03-18

Workout

SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

Notes

Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.

Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.

I was absolutely fine after my first half - did a solid track session 2 days after - but I wasn't capable of pushing it "properly hard". For that reason, I think you'll be fine.

I think it's hard to push it properly if you haven't ever done one. So, simply based on no half marathon experience, I don't think you'll be able to destroy yourself in that race. I learned *alot* during my first half. I tried to address much of what I learned in that race, to my training etc, and towards my mental preparation for my recent half. So I was able to really push the pace considerably harder & more consistent for much longer, based on what I learned & how that helped me prepare.

so ya, if you get in "recovery fuel" very soon after the race, eat good, rest up, hydrate well, maybe some light walking and/or super light + short recovery runs. I think you'll probably be fine for that 5k.

after your second half you'll probably be wrecked. hah.

peace!!

Joe

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Re: warpspeed to the new scenario
« Reply #459 on: March 28, 2018, 06:37:59 am »
+2
28-03-18

Workout

Run -- 10.17mi in 1:27:17

Notes

Nice, average 8:35 pace for almost 90 mins, and my longest run yet. Will start lengthening the long runs from here, probably want to do at least a couple at or longer than half distance before the race, I guess?

Felt pretty decent. Was raining hard the whole time, though. Think tights might be in order for rainy runs, since my legs did feel a little cold.

Blisters as non-issue, too, which was a fucking relief.
« Last Edit: March 28, 2018, 07:40:03 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #460 on: March 28, 2018, 06:39:03 am »
+1
27-03-18

Workout

SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]

SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]

Notes

Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.

Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.

I was absolutely fine after my first half - did a solid track session 2 days after - but I wasn't capable of pushing it "properly hard". For that reason, I think you'll be fine.

I think it's hard to push it properly if you haven't ever done one. So, simply based on no half marathon experience, I don't think you'll be able to destroy yourself in that race. I learned *alot* during my first half. I tried to address much of what I learned in that race, to my training etc, and towards my mental preparation for my recent half. So I was able to really push the pace considerably harder & more consistent for much longer, based on what I learned & how that helped me prepare.

so ya, if you get in "recovery fuel" very soon after the race, eat good, rest up, hydrate well, maybe some light walking and/or super light + short recovery runs. I think you'll probably be fine for that 5k.

after your second half you'll probably be wrecked. hah.

peace!!

Sick, this makes sense! I'll probably be doing some Edinburgh tourism around the race so there'll be a decent amount of walking to keep blood flowing. And definitely a lot of good eating.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #461 on: March 28, 2018, 08:24:42 am »
+2
tights rule. strongly recommend.
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

Joe

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Re: warpspeed to the new scenario
« Reply #462 on: March 29, 2018, 04:50:22 am »
+2
29-03-18

Workout

Run --

1.6mi in ~15 min

7 x ~6s hill sprint w/ ~45s walk back recovery [grade of hill ~10% i think?]

4mi in ~37 min

Notes

Legs always feel so dead from long runs, even if they're easy. Legs also feel "muscularly tired" towards the end of long runs, too. For example yesterday my heart rate didn't increase that much in the lat 3 miles, but the mental+muscular effort required to keep my legs moving at that, relatively easy, pace way increased. Nate Jenkins talks about this a bit on his blog and identifies one of the keys elements (in addition, obviously, to just lacking aerobic fitness) as running specific muscular weakness. His presceiption? More frequent hill sprints and strides. Not gonna argue with him given that I'd previously told myself on this log that I needed to do more of those. [Edit: looking back at his blog he says to aim for ~10s sprints, so I'll do them a bit longer enxt time]

Also added Jay Johnson's SAM warmup to today, felt good. Gonna get strong ass hips soon. Lots of overlap between it and what the PT assigned me anywa

Ran in tights. Legs felt sexy as fuck, haha. Was nice not having cold knees in this weather. Feel like they'll make even more of a difference on rainy days, though.

Probably going to rest tomorrow, then hit a workout of sorts on Saturday [thinking this: http://nateruns.blogspot.com/2015/01/workout-wednesday-400400-alternations.html aiming to average goal HM pace [6:45/mi], so that's 1:36/400 for the fast legs and 1:46 for the 'slow' -- i anticipate being pretty shitty at hitting the paces, at first, but it'll be fun + a learning experience -- if I pass on this I'll just do a tempo run I guess], then easy running on Sunday to get me to 33-35mi for the week.

Second edit: it's funny as heck looking at the data from my watch trying to work out what the heck is happening in a short sprint like that, it's totally lost and confused.

Third edit: I realised I've run 36 miles in the last 7 days. No wonder I feel a little beat up! Rest tomorrow, maybe skipping calisthenics too.

Been intensely stressed this week, too. Running has helped me stay chill but, ugh. Gf time + chill in the next few days.
« Last Edit: March 29, 2018, 04:44:09 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #463 on: March 29, 2018, 05:40:31 am »
+2
thanks for the tip to jay johnson, looks like some good vids. have been thinking about that given how much harder it is to get going in the morning. LMLS looks like probably a good thing to start doing.
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

Joe

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Re: warpspeed to the new scenario
« Reply #464 on: March 30, 2018, 09:29:50 am »
+1
30-03-18

Notes

Feel trashed today, oof, despite 9 hours of decent sleep. Hip musculature in particular is sore, given the JJ stuff + sprints for first time in ages, though it's kinda nice, haha. Not surprised but golly it has hit me. Will see how i feel tomorrow -- may pysh the workout to Sunday. Pretty hyped to do it  though, so may just go for it tomorrow.

Think I would be smart to take today as a full rest day (though I'll be on my feet in the kitchen most of the day) so nixing the calisthenics.

Chag sameach/have a good Good Friday y'all.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn