Running 14-Aug-2015

Still warm, raining for half of it which helped cool me down. Wet vest as running = major nipple rubbing, ow!
Result of cooler weather, best run of the week, only 2 seconds a mile off target, happy enough with that.

7.03 miles in 52:58 speed 8mph pace 7:32 min mile.

Running 13-Aug-2015

Cooler but still insanely humid. Legs still suffering a bit from earlier in the week, which had moved to the background enough not to be noticed until I actually started running.
10 seconds a mile off pace is an improvement on Monday anyway.

7.03 miles in 53:57 speed 7.8mph pace 7:40 min mile

Bench 12-Aug-2015

Well today is a reminder of how well plyo push ups with clap work the abs. I know compound work hits the core but forgot how well I ache there after proper plyo.
Still mentally hard to do stuff with such limited range of movement because of trying to take off again as soon as I land but I am just doing it. Quite nice to know the tendon and ligament strength is still there anyway.
Starting light this week as first full week in so long, but plan to step it back up again in a hurry.

Bench 3 x 10 x 40kg

Standing shoulder press with plates 3 x 10 x 10kg a side

Plyo push ups with clap 3 x 10

Intervals 11-Aug-2015

Well today I was seriously debating if to do my intervals or wuss out and go for a normal run. I decided to man up and do the intervals. Not a spectacular performance as me doing intervals generally isn't. Consistency just wasn't there I got progressively slower throughout and struggled motivating my legs to go forward at all at the start of every sprint.
No big deal. I did it anyway.

3.92 miles in in 32:55 average speed 7.1mph

Squats 11-Aug-2015

I knew this session wasn't going to be particularly smart, but I am desperate to get back to normal schedule so despite aching like heck from squatting without stretching on Saturday, knowing better doesn't automatically remove stupidity, then running during the day I needed to do my squat session in the evening.
I will confess the range of movement on squats hasn't been this poor in many years with such a pathetic weight and no injuries. I would like to declare this was because I was taking it easy but in truth it was because my legs were so tired I was getting to the depth where I noticed my knees bowing inward then stopped and stood back up. I was getting more depth on plyo squats too which just means I didn't have the strength to spring back up as fast.
I don't expect to have gained anything physically at all from that session apart from the aches I have this morning and a truly awful interval session at lunch time, however mentally I am back on track and sometimes that is worth it. Next Monday will be better.

Squats 3 x 10 x 70kg

Plyo squats 3 x 10 x 70kg

Calf raises with bar 3 x 10 x 70kg

Running 10-Aug-2015

Hot, horribly humid and legs that really did not want to move. Didn't know what to expect and I would have to say that despite this being around 15 seconds a mile off target pace I am not particularly unhappy. Of course there are squats this evening, which is really stupid considering they are still aching from Saturday but I want to get back on schedule so it needs to be done.

7.02 miles in 54:26 speed 7.7mph pace 7:45 min mile

Squats 08-Aug-2015

Well this update is a couple of days out of date but never mind. I got a reminder that even though the range of movement on proper plyometrics is pathetic it doesn't mean the effect is not there.
There was a bit of inner dialogue going on after this session too, especially the day after.
Just after 'Need to stretch.'
'Oh, just need to do this first.'
Day after
'Ow. You stupid retard, didn't stretch after training.'
Even when the weights are far from awesome, must stretch.

Squats 3 x 10 x 70kg

Plyo squats 3 x 10 x 70kg

Calf raises with bar 3 x 10 x 70kg

Running 07-Aug-2015

Temperature shown on phone has to be wrong, not unusual, I think runtastic uses a forecast site to get average over a large area, which is fair enough. Says 21 C at 100% humidity, been saying 100% humidity for months. Sure humidity was slightly below 100% for first time in ages because I could tell some of the sweat was actually evaporating not simply soaking into my shorts and socks, but that felt far hotter than 21, maybe I'm just being a wuss!
Wanted to be better than yesterday and managed it. Still 8 seconds a mile off target but will have to do.

7.03 miles in 53:37 speed 7.9mph pace 7:38 min mile

Running 06-Aug-2015

Humidity at either highest or joint highest so far this year and this year has been insanely humid, could once again feel the moisture hanging in the air, crazy. Added to the heat was great for the millions of little bugs flying around annoying me, many of the smallest stuck to my over sweaty mass and only came off in the shower looking like black whole body dandruff, but was far from great for my run.
Target is to be getting 8mph aka 7:30 min mile consistently but I knew this wasn't even remotely realistic today so shifted the bar to 7:40 min mile and hit it bang on, so even though it was below ideal I am still happy.

7.05 miles in 54 minutes dead, I felt it, speed 7.8mph pace 7:40 min mile

Deadlift 04-Aug-2015

First weights session in a few weeks so was never going to be anything awesome. Kept it sensible, using weights I would normally use to warm up with with short rests to keep at least some intensity. Got distracted just after so didn't stretch, this combined with time out meant even though it was a pretty weedy session I am aching more than expected today.
Will be upping the weights in a bit of a hurry to get back to some intensity and will stick to the simple 3 x 10 reps for 3 exercises for a block to get back into training again. Life got in the way for a while, as happens, now it's back to abnormal.

Deadlift with fat gripz 3 x 10 x 70kg

Low pulley seated row with lean forward and back between reps 3 x 10 x 50kg

2 arm kettlebell swing 3 x 10 x 20kg

Intervals 04-Aug-2015

Not done intervals in a few weeks, it showed. I gave it all I had and realised I didn't have much. Sprints felt unbelievably hard even though I am sure they were a few metres short and recovery just left me feeling tired and increasingly ready for a mid run nap the further through I got. The only positive was consistency, I was slower and feeling it more but I was pretty consistent on pace.

Meaningless stats
3.83 miles in 22:20 average speed 6.9mph

Running 03-Aug-2015

I wonder if cursing GPS app counts as exercise. Today was hot, humid and felt like there was no oxygen so I wasn't expecting a great run. I was right at 20 seconds a mile off target pace which made the app deciding to ignore me telling it to stop and going to the map again, this time it took 16 seconds to stop. Once again I had taken note of the actual details before trying to stop the annoying app.
Hoping to get some squats done this evening. Will be the first weight training in far too long. See how life goes.

7.04 mile in 55:07 speed 7.7mph pace 7:50 min mile