11.12.2020 Friday -
LISS 41 mins 41 seconds
distance - 5.44 km
avg. pace 07:39 min/km
avg. speed - 7.8km/h
Damn that was a good run. The first 12 mins I was up and running at a good pace, then there was some down time, but once I checked it is 30 + mins of running I got tons of energy and the last 7-8 mins I felt great. Could probably add 10-20 mins more to today’s run. Felt great.
I am also fixing my running technique slowly. I am noticing I am able to get my hips involved via moving my heels higher, so I am not running down. My breathing technique is at 2-2 constantly. I tried 3-3 before, but it is not working for me. Lots of work on the stance today. I am leaning forward, but I tried to run in a better position. I am able to get good deep breaths if I am not leaning via my diaphragm.
No shin pain, little calf tiredness, little pain on the left knee
Fuck I got involved in some pick up game of 18-22 year old guys who train in the academy of our local professional football club. I also trained in that academy from 7 years old until 16 and it is a very good quality academy.
Anyway I ended up in the winning team, although I was poor against these guys. However that was some intense work, lots of change of directions in this game, they have quick feet so they broke my ankles a few times
I lack speed to defend properly against quick feet, but I did some well in positioning, interceptions and passing in this game.
Yeah I also rather start slow and low. i have made too many times the mistake of starting high when lifting then getting into too much intensity or volume, just to burn out and not train for a month afterwards.
I am taking a slow, but consistent approach this time.
I’m lucky I have a high work tolerance, so I don’t burn as quick, but then going too hard proved counterproductive to me as well, because I thought training insane was normal, whereas over months, I would slowly grind myself down, and use less proper technique for the sake of intensity, and would learn and get used to improper lifting mechanics…
2 x 8’ - 30’‘/30’’ - 30 seconds fast run - 30 seconds walking
This was hard. Being breathless was the least of my issues. Lots of pain on the shins and some knee pain. My guess is that I havent been recovered from the yesterday’s SSG.
Anyway - this is some hard stuff and I have to work a lot on the aerobic power department.
PM - 25 min yoga lower body.
I just played some chick on youtube. Dudes, chick yoga is freaking hard. I may do this more often. It felt very good.
Slight warm up - jog + A hops + B hops, some capoeras
Sprints - 5 and a half 15 seconds sprints
This was horrible. I felt the shin splints at the warm up. During the sprints it went to the knees. By the last sprint I was so much in pain that my body just refused to accelerate
But I am just stupid, I knew I had to take the off running. I felt the shin splints yesterday, but I though I am going to be able to handle 6 sprints… after all how much running this is? However this was my 3rd day in a row running.
Anyway - I will do the EDT lower and upper the next 2 days and will take a couple of days off of running to heal up.
The gyms are closed unfortunately otherwise this was the original plan, to do my LISS sessions on a bike to take reduce the damage.
Anyway I have been thinking about the mistakes I did and how I can prevent all this.
I have been running on concrete. I should really find a field or place to run, which is not concrete. I think it will reduce my problem with the shins. Next couple of weeks we have a vacation, so I have to find a spot to run. When we play small sided games, even on artificial turf I am not feeling any pain afterwards.
I need fucking running shoes. The problem is that I am piss poor at the moment and all my savings will go to painting my old Audi and buying new tiers. I also bought a freaking 900 EUR engagement ring before that, while my salary at the corona crisis is 600 EUR :D. Anyway I should find some cheap running shoes.
I need to be more conscious about this problem. I could have called a day off yesterday after feeling the ground on the warm up.
I may need reduce the running to 3 per week - 1 power, 1 sprints, 1 LISS. It is not optimal, but I rather progress very slowly, than get injured.
In my last SSG I played against young man who are in the youth teams of professional clubs. I was standing very well against them. The kids have even been calling me yesterday to play again today. So there is indeed some progress. And progress is better than no progress
Indeed this is the worst thing, way worse than having random shoes. It will help you a lot!
Well congratulations!
I feel you there. I think I always do more. A coach said it to me today. It’s often easier to do more than less. It took me many years to finally accept letting a bit go.
I have not felt well the last 2 days. So no workouts for me, just long walks. Had some headache and general tiredness. I will probably have a pick up SSG today
SE lower:
10 KG kettle bell single arm thrusters 10 reps each hand
10 kg kettlebell single arm snatch 10 reps each hand
15 mins - 65 reps per hand per exercise or a total of 130 reps per exercise
extra lower body work
super set 1: 2 sets of single leg RDL - 10 reps each leg 10kg kettlebell + forward lunge - 10 reps each leg
super set 2: side lunges 12 reps total + back lunges 10 reps total
I was freaking tired for more
ISO training
2 sets each leg with 10 second holds - ankle, knee and hamstrings - with the towel
starting to feel these very weel
Plyos 1 set x 20 seconds each exercise
2 leg pogo jumps - back and forth
2 leg pogo jumps - side to side
1 leg pogo jumps a set for each leg - back and forth
1 leg pogo jumps a set for each leg- side to side
hop over a book
leg switch over a book
shuffles side to side - 3.5m distance between the sides
15 min stretching session - focus on calves, feet, some hams, abductors, low back and very little quads
Lots of SSG lately. I am going to have on Thursday as well.
Now the positives of SSG is that I am keeping in touch with my technique and it is some kind of conditioning and agility, speed work. However the negatives is that I am not able to track anything at all.
Now to the very positives, I am not feeling like before - lacking recovery after a burst works. Sure there is some tiredness, but not as bad as before.
That’s okay. The goal if that you’re progressing! Was doing lots of WODs like 2-3 weeks ago, so very random training, untrackable, but at the end I felt my cardio was better than it ever was!
Today was kind of a relaxing day. I got bored staying at home. Did some cleaning and got out at around 3pm for a long in the towns park. I havent done that in awhile. The plan was to find a spot for running. At least a short distance one for sprints. I remember they did a lot of renovations and made some soccer, volleyball and lots of tennis fields. Nada… everything is locked and not for public use apparently.
So I found a place to do some EDT upper
EDT upper 15 mins
7 sets of dips x 5 reps
7 sets of chins x 3 reps
Chins got very bad by the 6th set
Dips got hard.
So the remaining was
6 sets of dips 3 x reps
Fatman rows 2 sets x 10 reps + 4 sets x 8 reps
Then walked some more and found a smaller soccer field which is for like 8vs8 or 9vs9. I have played on it in the past. It was locked, but around it there was some nice grass for some short sprints.
Sprinting
6 sprints x 20-30 meters with 45 sec rest
5 sprints x 50-60 meters with 60 sec rest
Both session were bad. But at least I took 2 hours in walking and working out.
The EDT was quite random.
The sprints were bad. I am accelerating slowly, getting to top speed quick, which is fine. But the top speed is quite slow and I am unable to maintain it for long.
Anyway that is like my 2nd sprinting session. So doing something is better than nothing.
I have a plan to get a friend on the weekend to stop watch me and record me while sprinting, so I can see how it is.
I am getting more conscious about what I eat as well.
I have been cocking lately, but I am horrible at it.
Here is what I have for the next 4 days.
Breakfast - 200 g Bulgarian Yogurt + 20-30 g oatmeal
lunch rise + chicken tights
afternoon snack - lentils soup
dinner - potatoes + duck liver
I am also taking zinc, Mg and Vit D as supplements
I am also uploading current fatness level, just in case I decide to enter the 2021 transformation challenge. I am not sure about it yet, but we will see how it goes. Last year I did not finish, so I am kind of ashamed
