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.
14 August 2015
13 August 2015
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
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
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
11 August 2015
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
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
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
10 August 2015
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
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
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
Subscribe to:
Posts (Atom)