Fair. I think that if this is “the problem” for me, and why it worked to do the day before is that the distance is comparatively low and I’ll recover in a day but when done the day after a leg workout I’m just making the recovery hole deeper and don’t get out of it.
Still to early to say anything definitive as my runs have gotten progressively harder almost every session.
Haha, happy hormones from training. I know what that is like. In what way do you feel bad if you didn’t train? (:
I don’t mean emotionally feel bad; I mean physically
AM Bouldering (videos later) + elbow rehab nowadays without weights and using Fat Gripz with an active wrist curl action that ends up being an isometric hold. Getting a jolly good forearm pump. Just do the warm-up bit before climbing and the long duration sets after
PM
Hangboarding
-5kg open-hand, 7 second hang, 2 minute rest, 4 sets
-8,8,8,10kg half-crimp, 7 second hang, 2 minute rest, 4 sets
+10kg claspers (this is basically a pinch block hold - not a hang!), 7 second hold, 2 minute rest, 4 sets.
Forgot pockets as I was in a jolly good hurry, it’s okay I did some pockets during the morning climbing session.
MP (ss: elbow rehab)
5@30 & 35
13 @ 40 AMRAP set. Final rep was shoddy, I had no way to perceive that it would be during rep 12. Started wanting to end the set at 8 so, idk.
15+6 @ 30 (Widowmaker)
Seated DB Savickas Press 4x45-60s (ss: inverted ring rows AMAP)
Ring Pushups 4xAMAP (ss: Banded Y-raises & Curls AMAP)
Couldn’t feel my lower traps at all during the Y-raises. Only shoulder muscles felt it. I really need to find a way to routinely target my lower traps. Tips anyone?
JM Press 2x12
Haha, man, we have to make this happen.
I’ve done ring dips today, and ring push-ups at different heights and barely had a hint of an issue. I’d almost claim they felt perfect. But the JM Presses on the floor ended up causing me grief even with just the bar and more so when I added load. I wonder if my right scapula isn’t winging, it feels as if it touches the floor as if it is levering off somehow and meanwhile my left scapula just feels flat.
But scapular winging would also be one of those things any physiotherapist would pick up, no?
Deadlift (ss: ab-wheel 4 or 5 sets of 12)
Some stuff leading up to 10 @ 145
20 @ 112
Zercher Squat (ss: KB Single-leg RDL 4x15)
8,8,6,6@60
Bulgarian Split Squat (ss: Seated & Standing Good Morning 4x20)
4xAMAP
Bring Silly Up High-handle Trap-bar Deadlift w 132kg. This could have been 20 kilos easier. Back started spasming half-way through the song and I thought my arms were going to come apart. Reps at the end suffered quality wise and didn’t really hit the timing in the song. It was weird listening to a song that goes Bring Sally Up, Bring Sally Down and then do the reverse motion (so I stayed standing holding the weight). Quick and dirty conditioning though, song is just 3:30 or something. Would rather go lighter and repeat the song.
Overhead plate raise?
Scapula alata yes. Everything else is up to interpretation to a certain degree. You would have picked up on an extreme case yourself most likely, I guess. Unless I’m confusing what you mean.
“Low row”, “inferior glide” (both: Kibler et al), any type of modified row (especially db row to pelvis) or since it comes down to control and proprioception to a large degrees any type of exercise you feel that area targeted - like face pulls. Y-raises would also be possible but advanced for most.
They work sometimes, and sometimes I completely lose track of the muscle I’m trying to hit and it feels like the rear shoulder muscles are doing all of the work.
No, a quick googling of scapular alata aligns with my thoughts.
Yeah, this is the hardest part. Usually a physio will have to tap the area for me not to shift focus to other muscles. Face pulls are okay, and a staple exercise of mine. Can’t really get the lower traps to burn though, just feel it in my rear delts.
Inferior glide seems like quite the regression, I’ll see what utility I can derive from them!
Y-raises with a band can be solid but seems dependent on whether or not I run the following warm-up first,
Woof, brutal choice.
My body agrees with you!
Autobelay climbing, pushing hard on 7as. Did half of one.
Just Run Week 8 Day 1
That ended up being a legit 5k. Now, I want to run a 5k, faster. Is there any point in doing the remaining sessions? That’d be
2 sessions w 28 minutes of running
3 sessions w 30 minutes of running
I was thinking about starting over at Week 1 Day 1 and always keep running but keep a higher pace during the run portions and a sustainable pace during the walking portions.
@Bagsy @kd13 you too run quite a bit, is there anything to gain by doing the remaining long duration sessions?
Used a new HR monitor during this session. I can throw that straight in the garbage. Unless I have freak genetics that allow me to stay in the maximal heart rate zone for 26 minutes,
I’m not familiar with this program, and I don’t know what your “weakpoints” are while running, so it’s hard to say. How much time do you want to shave from your 5k time?
Does this program require you to monitor your HR?
I want to do 5km in 20 minutes. Or like, I won’t aim for anything faster at least. I hear that’s a good time and I’ll work towards that 
not a super important objective but I’m not going to run and not try and get better, that just seems silly.
No HR monitoring necessary, no. This was merely me being curious.
I have no idea. I’ve been running for a little over 8 weeks. Maybe twelve counting a two week recover from an injury thing.
I’m not aware of the routine you are following so don’t really know in terms of skipping the last sessions and restarting. Are the 28 and 30 minute sessions classed as long duration? Im assuming it’s about running for that time and not about covering a distance. Running longer runs at a conversational pace will defo help with a faster 5k, some 8-10km runs running for about an hour. Then intervals and some faster short runs.
Got it.
Again, I don’t know this program, but if it prescribes only twenty-something minute sessions, then it sounds like its purpose is to get you better acquainted with running. And that’s fine, no harm in that.
I wouldn’t be surprised if you shaved a minute or two from your current 5K time if you stuck with this because you’d be getting better at running for that long of time.
I ran cross country for a couple years in high school, and none of the coaches in the district would use this approach, even for beginners. Peaking for a race is similar to that for lifting. Maybe you don’t want to take this that seriously, but this approach has value.
Essentially, each week contained two hard interval sessions, one long run, and the remaining easy/moderate runs. The interval runs sucked so much, but they made a huge difference in my experience. Started off the season with longer intervals – 1200m-1600m repeats, followed by lots of 800s, and by the end of the season, we ran many 400s. They’re awful but helped us run our fastest times when it mattered most.
I don’t think you’re interested in becoming a cross country runner, but I feel there is value in mixing up the intensities and distances, as do many runners and running coaches.
It’s just an app to get people from 0k to 5k but since I busted through 5k I don’t know what utility longer duration session has. Cardio training is something I know zero about and deferred to the pair of you to plug in my knowledge gaps. Since I hit my target distance, I don’t know what utility longer runs have, but since you claim that they do I’m willing to do the remaining sessions 
I’m not, just trying to create a good cardiovascular base. Running has some carry-over to what I might do in life. A previous partner and me had plans to run alongside a fairly long river and, well, I hope to attract a person with similar interests again and wouldn’t mind doing that kind of thing in the future so being able to run kind of makes sense.
Mixing intensities and distances is what I’d end up doing by restarting the program, but omitting walking. I have a Google Sheets document with a 5K plan that I could start but, I’d rather just do some silly stuff for now as the ground conditions change week to week. Today was icy, as we’ve had some 0C+ days. Next up is -19C so it’ll get cold and potentially snowy. So, doing anything “advanced” beyond just running would irk me out. Too much variability to compare time trials.
In the beginning it is more like 1 minute run, 90s walk, and then the running durations increase as one moves deeper into the weeks. By repeating it I’d essentially be periodizing between intervals & full duration runs.
For the most part, right now, I intend to stay at or under 5K as my distance as my tolerance for running builds up. I don’t want it to eat into other things. So, while I appreciate @kd13s remark about 8k-10k I think I’ll build that capacity later after I trust that I can take the added work.
I’ve never seriously trained for 5K+ races without a weekly slower, longer distance run (usually something like 6-8 miles for 5K training). I suspect it’s more important for longer races, but I don’t know if I would have ran faster or slower at the 5K without one.
But I 100% believe that to run X distance faster, then one must regularly practice running faster. I don’t know what your pacing strategy is for those 60s run:90s walk intervals, and how that running pace compares to that of your current or goal 5K pace.
I remember being thankful that I sometimes had access to an indoor track during the winter. Maybe there’s one near you?
I’ll send you a DM with some additional information but I’ll preface that by telling you the symptom scapula alata can be caused by a number of things, not limited to but often caused by a lesion of the nervus thoracicus longus (innervates the m. serratus anterior). That is something that is very easy to spot. Not saying you don’t have some degree of abducted/ outward rotated scapular.
Mine are general form and the ability to go further than the 30 meters I need to catch the bus.
For lower traps I agree with any horizontal rowing.
AM: Elbow rehab & bouldering
PM:
Military Press 5x5 @ 47
ss: lat pulldown 4-5x12-15
Seated BB Savickas press 6,6,5,4 with 35 kg and 1+0.5 reps. Superset with Meadows Row
Ring dips 4xAMAP (ss: 4xAMAP DB Incline Curls & BPAs AMAP)
Hangboarding
-4kg open-hand, 7 second hang, 2 minute rest, 4 sets
-9kg half-crimp, 7 second hang, 2 minute rest, 4 sets
-22kg two finger pocket (ring- & middle), 7 second hang, 2 minute rest, 4 sets
+10kg claspers (this is basically a pinch block hold - not a hang!), 7 second hold, 2 minute rest, 4 sets.
Elbow rehab
A. Front Squat
4x6 @ 75
ss: one leg straight deficit dragon flags. 4-5x8
Missed on rep on the final set, I attribute this to a bloke getting way to close to my rack and I lost focus.
B. Snatch-grip Deadlift (ss: Slant-board Squat 10 kg DB 4x15 - holy quad pump)
7@85
7@95
2x7@105
C. GHRs (ss: Back-extensions)
4xAMAP
Farmer’s Walk 5 sets, trap-bar 120kg ~1m work / ~1m rest
That might have been too much work in a session, idk.
The day after my knee is a bit cranky, but not in a tendinosis way. Thinking about walking backwards with a sled today, don’t want to run on it. And then airdyne after as conditioning? Overall a few tendons are complaining today. A finger knuckle seems to have taken a beating as I slept? And one achilles tendon is cranky. Overtraining? Maybe, doubtful. Nearing that portion between injections where my body seems to rebel.
Also, new medication might have something to do with it. And the bowel problems I mentioned a while back still persists. Lots of variables to tease apart.
