I had it in the fall and it kicked my ass too! It affects different people in different ways so don’t get discouraged if people tell you that you should be over it in a few days and you’re not.
2 Likes
Wednesday
3 rds:
5 Box Jump
5 x 53 KBS
29 x 160 squat
3 x 15 KBS
Feeling about 90-95% today. So I decided that @heretolog had a good birthday idea. By good I mean awful, but I have had it on the docket since his post. Weighed in at 159 with clothes. So much for cutting.
The first 10 were solid. After that, a bunch of shaky good mornings and not quite parallel. First session in most of two weeks. Didn’t have high expectations. But I did it. No headache either. Fascinating.
I get a birthday dinner with Hubby (indian food or Hawaiian BBQ, have to decide), dinner with the in-laws (German pub), and dinner with my parents (sushi) all in the next few days. Good thing I am feeling up to training again!
11 Likes
Happy Birthday!!
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Thank you!
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Happy Birthday! Great work on the squats and congrats on the upcoming food lol
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Truly awesome!
And happy birthday. Hope it’s a good one!
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Happy birthday!!!
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@heretolog Thank you! So excited for all the food. HR at work just informed me she is getting me cookies as well.
@SvenG @anna_5588 Thank you for the birthday wishes!
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Urgh, gross.
Good work, and enjoy your day.
And stop being so damn young please.
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It was gross.
Don’t we all face this eventually?
Thursday
Run/Conditioning
10 Burpee chins
10 rounds:
2 minute run
1 minute walk
10 Burpee chins
Feeling pretty good today. Minimal congestion left, breathing normal during the running. Soreness from squats made the first two rounds look like a sea lion charging onto a beach.
Hawaiian BBQ won for the dinner with Hubby. After dinner, we got a coffee and went for about a 3 mile walk around a man-made lake in our favorite neighborhood. Awesome night.
8 Likes
Friday
Gym Jones Summa W1D3
500M Row
10 Rds:
3 Jump Squats
5 KBS x 45lbs
Low Handle Trap Bar DL
7 x 155
7 x 165
7 x 175
7 x 185
7 x 195
OHP
7 x 65
7 x 70
7 x 75
7 x 80
7 x 85
10 min AMRAP
Bent Over Row 55lbs
2/4/6/8/ etc.
Push Press 55lbs
2/4/6/8/ etc.
6 Box Jumps
Looks like:
2 Bent over row, 2 push press, 6 box jumps… 4 Bent over Row, 2 Push press, 6 box jumps, etc.
Made it to rep 14 / 7 Rounds.
Picking up where I left off two weeks ago. Felt mostly strong on the deads, but got a little shaky rep 5-7 on the last round. The final round of OHP reps 5-7 were basically push presses. Tried holding my breath as long as I could, that absolutely helps the brace, @dagill2. That finisher had me getting nauseous a few times. The timer went off after the presses on rep 14, finished out the box jumps anyway.
This program uses your 1RM to base percentages on, making for higher weights than 531. It should actually be good for me though, seems like reps closer to 1RM works out better for women. Definitely heavy.
Sushi tonight. Then off into the backcountry. Three weeks away from dirt and adventure is too long.
7 Likes
Glad it helped.
Enjoy your adventure
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Damn!
Happy belated birthday. Glad it seems you’re on the up again after COVID.
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Thank you! It is nice to feel good again!
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Monday
Gym Jones Summa W2D1
10 Rds:
Even: 10/8/6/4/2 KBS x 53lbs
Odd: 3 box Jumps
Squat
5 x 160
5 x 170
5 x 180
5 x 190
3 x 195 (Failed on rep 4)
Bench
5 x 85
5 x 95
5 x 105
5 x 115
5 x 125
Bulg Split Squat
3 x 12 x 20DBs
SS
Single Arm Incline DB Bench
3 x 12 x 35
5 min, 30s on/30s rest
Split jumps
Into
8 Rds Tabata Burpees
I think I need to adjust the weights on squats. Maybe it was me still recovering or maybe the first sets need to be lighter. Either way, I fought for a few seconds at the bottom of rep 4, set 5. Ultimately failed, luckily I had the forethought to throw the safeties on!
Bench went smoothly. Split jumps after split squats are a combo for wobbly legs.
Pumped and flexed, maybe someday the chicken wings will look like that relaxed.
10 Likes
Tuesday
Run/conditioning
10 Rds:
3 min run (+3 hill sprints)
1 min walk
15 burpee chins after rounds 3 and 9 (30 total).
It rained for the first time in a few weeks! I was getting sprinkled on for almost the entire run, it was magical.
7 Likes
Not @Bagsy but seeing as @dagill2 nicely tagged me in I figured I would add my 0.02c worth. Copied this back into your log so its easier for you to find it if you need to and to keep the conversation here. Hopefully bagsy will comment here too.
Firstly wanted to say sorry for not finding your log sooner and commenting on the awesome work you are doing. Now I have found it I will be be sure to keep up to date with your journey.
OK so lets talk about running. I noticed you commented recently that you got itchy after running. I just wanted to say this used to happen to me to, mostly on my stomach. I liked to think it was the fat burning off that was causing it. LOL
Firstly your question about when to add speed work. For me I would wait a little and re-build my base before any speed work. Remember that your cardio system and your muscles will adapt to the running quite quickly but your connective tissue wont. It takes a little longer for tendons and ligaments to strengthen so I would not try to push too fast too soon. Now that being said if you have a big base of running from your triathlon days and have kept up the strength work since stopping the running then it isn’t going to be as much of an issue for you.
For me when getting back to running I would focus on building my base first, and this is done with the most important run of the week - ‘The long slow run’. I would have 1 run each week where I ran at an easy pace. A pace where I could just about hold a conversation with someone as I was running. I would build this run in terms of time to a minimum of 60 mins, and eventually getting up to 2 hours plus when I was training for a longer run.
If I was running 3 days a week, 1 run would be long and slow and at the start the other two would be short and steady. So the slightly faster tempo but not an all out effort.
Once I got to a point where my long run was over 60 mins then I would add some speed work. It’s worth mentioning that my fastest running was always done when I was focusing on my long slow runs and building my engine.
For speed work I liked to use either a tempo run which could be either tempo intervals or a straight run. Example straight run would be 400m warm up, then run at desired tempo for the next 5km, 1km slower run to finish. I would gradually increase the pace of this run.
For intervals I would either do some work on the track or use my watch to measure out a set distance and do repeats. Track work was simple efforts, 20 x 200, 10 x 400, 5 x 800, 4 x 1000 (note the total distance was usually 4km). Efforts are timed and the goal of the workout is to make every effort the same time. Obviously the pace for the efforts would vary based on the length. 200’s were faster than 800’s
If I was using my watch to to intervals it was usually just 1km repeats, so warm up for 1km, then run a fast km, rest the repeat for 3 more efforts. These efforts were always run faster than my goal 5km time pace. For example if you wanted to run 5km in 20 mins (4 min km’s) I would work up to 1km efforts at 3:30 - 3:45 pace.
I always found that shorter faster track worked helped with my efficiency and technique, where as longer efforts 1-2km helped with my speed endurance. You obviously need both to be fast over 5km.
Hope this is helpful.
4 Likes
This is tremendously helpful!
This and shin splints were my main concern. As you said, I was a frequent runner (~15-20 miles a week) a few years ago, so I am not starting from the couch, but It has been a while. I will keep 60-minute run in mind, I am not there yet!
Love both of these suggestions.
Thank you for taking the time to write all of this up, I will absolutely be using your pointers and speed workouts!
2 Likes
Wednesday
Gym Jones Summa W2D2
Rowing
10 x 300M on 2 Minutes
KB Warmup, 5 rounds - 12kg KB
3 Dual KB Swing
3 Dual KB Front Squat
3 Dual KB Push Press
3 Dual KB Reverse Lunge (ea leg)
5 Min AMRAP - 24kg KB
2/4/6/8/10…etc
Gorilla Row
50 ft Farmer Carry
5 Min AMRAP - 16kg KB
2/4/6/8/10…etc
Dual KB Clean **Switched to KBS after round 3
50ft Front Rack Carry
5 Min AMRAP - 12kg KB
2/4/6/8/10…etc
Dual KB Push Press
50ft Overhead Carry
GHD Sit-up
3 x 20
5 minutes I said… That’s not long I said. 3 rounds in every time, F*** it’s only been two minutes?! Swapped the KB cleans for swings after round 3 on the 2nd AMRAP. My forearms are not built up to those yet. Bruising and swelling almost instantly. The push press to OH carry is a monster. Rounds 4+ of those ended up being 25ft OH and 25ft farmers. Fought to keep them up, but shoulders just wilted.
5 Likes