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Congrats on the race. A 42min 10K is seriously good. Have you been competing much?

thanks! i haven't been competing much, no. i did a couple of half marathons last year, one in the spring and one in late summer, and didn't improve as much from the first to the second as i hoped. i think part of that was down to conditions (cool vs. hot and humid) but also part to not doing enough races to just practice pacing and also going hard for an extended distance, chasing and being chased. i could absolutely have run faster yesterday but it would have meant red-lining and possibly blowing up. that's what's happened in both my halfs and in most of the 5ks i've done over the past couple years. trying to get more skilled in addition to getting in better shape. this 10k and hopefully the ten-miler i do in a couple of weeks are good learning opportunities.

Getting a podium and an award, whatever that is, is also amazing. Like a check in the list.
"I won a fkn award in a fkn race because i fkn aced it. fck yeah!" 

thanks vag! 

15-04-24

BW - 71.2

A - GM
100 x 9, 8, 8

B- Reverse Nordic
+10 x 9, 8, 7+BWx10

C - Incline DB Press
30 x 11, 10, 9

DB Flye
15 x 10, 9

A- Lying Lateral
7.5 x 12, 11, 9, 8

B -Pushdown
27.5 x 14, 12, 11, 9

Notes

Great session, progress everywhere, but the "Session RPE" was high -- was reeling after most sets.

Changed lateral style to be more like this: Felt much better, more of a stretched feeling at the bottom. Had previously been wary of this form bc wondered if it might be a bit rear-delty, but that didn't seem like it was the case.

Abs still sore from Saturday, but interfered less than I anticipated.

12 April

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 15 kg each hand ( +2.5kg per hand for first set )
ROPE PUSHDOWN :  3x12 @ 23kg ( +6kg for all sets )

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13 April

"Race emulation run

2K low aerobic HR zone warmup
Run 6x800m @ race target pace / 90'' walking rest
2K low aerobic HR zone cool down

Goal pace was 4:45 (which leads to 47:30 10K run and a whole minute PR ).
I got : 4:45 4:47 4:45 4:43 4:46 4:41

That was nice. Body tended to pick up a 4:40 pace but i controlled it. If I'm on a good day and weather helps, it feels like i can keep this for the entire 10K race.

Here are my goals:
47:30 or below will be amazing
47:30 to 48:30 (PR) will be success
48:30 to 50:00 will be acceptable if something goes bad, e.g shoe untied like last year , bad weather, some small ache/mishap etc.
50:00 and above will be pure fail.

- 10k race
-- warm up
-- chip time 42:40, watch time N/A because watch measured the course at 9.73 km but pace averaged 4:23, which is about a full minute slower than the pace if the course was accurately measured and my watch is off (4:23 vs. 4:16).

pleased with this. plan was to run around target pace for the 10 miler and, most importantly, to run without blowing up. bad track record so far with going out too fast. my first km was too fast (4:14) but i settled down after that. didn't quite run a negative split (something like 21:13, 21:27 for the two halves, according to the chip) but i did have enough in the tank to kick at sub-20 5k pace for the last km or maybe a little less. also the course had two big climbs, which obviously slowed things down. also this was my first ever 10k so didn't really know how i'd do. gives me hope that 1:10:xx is possible for 10 miles, especially if the course is a little flatter.

finished second overall but only because it was a tiny race. won a foot locker gift card, lol. the guy who won finished in 37:40 or so. he told me afterward that he'd been shooting for low 36es but after the first big decline he knew he wasn't gonna make it.

Sunday 14th April 2024

Feeling decent and strong, but some low level DOMs all over

last night -
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs

This morning while lying in bed
Sartorius lying on back, single leg curl ISO pull, against opposite foot: 2x45secs

Soft tissue work for whole body - muscles felt deep aches

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BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 19, day 1

Bodyweight with shoes -  ?

Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs

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Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium

Jumps: - 20 mins worth of jumps and dunks on 8 feet netball rim - Single leg and 3 step 2 legged jumps off both plants.
A few jumps against 9 feet backboard - 9'4" standing, and 9'6" off a few steps
7'4" reach so 24 inch standing vertical, and 26 off a few steps, left/right plant

I didn't intend to jump, but it somehow happened after practicing single leg layups on the 8 feet netball rims, as the main courts were all busy.
Patella, achilles and sartorius did not hurt, so I got more intense... and the next thing you know I'm full on jumping...

I haven't jumped hard in over a year and I am pleasantly surprised how well I did for 53 years old 
Nothing felt alien or bad. I don't feel any different to when I was younger
Once I get under 80kg I should be back to rim level

Both patella tendons did get achey after a while though.... see how I feel tomorrow...

Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

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rotating sets

Tricep bench dip warmup -  BW x5 slow, paused

Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 -  last rep 3 inches short
BW x10 @10

Same as last week, progress stalled for 2 weeks now - calorie deficit most likely

Straight bar dips: BW x10 leg supported, BW x5
BW x27 @ RPE 10 (+1 rep) 
paused - BW x13 @9

Backward walk - 1 minute x 4 sets

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Hanging pike leg raises: feet to hands - x1
x7 @8
x4 @10

Dang down 5 reps
Maybe due to jump/dunk fatigue - I did do a lot of inbetween the leg stuff

Dips: on corner of fence railing. Controlled  -  BW x1, x10, x8 @9

L hang Chin up BW x3, x2 @9

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Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope