Bux 2012

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buckethead
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Bux 2012

Post by buckethead » Tue Jan 10, 2012 4:47 pm

As mentioned, my training goals are:

8 minute mile for 10k
10 pullups
15 second handstand

Pathway:
1. Interval methods derived from Verheul, Gerschler etc.. with monthly race simulation.
2. Static holds at upper and lower position along with dynamic assisted pullups
3. Practice handstands

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buckethead
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Re: Bux 2012

Post by buckethead » Tue Jan 10, 2012 4:55 pm

1/1 - 1/8

Got in 5 run days and 1 gym day. Feeling out the intervals but it looks like I'll start with 150m and 300m days, eventually moving to 200m and 400m. Hopefully, within a couple months, I'll throw in an 800m day once every 2 weeks. I don't see longer than that for quite a while.

Right now, I'm running for about 30-40 minutes. I do an interval and walk/jog back to start and wait for HR to get to around 120 (6 second timing with finger method). So far it has been really good. Almost no cumulative fatigue. Able to really practice form.

Over the next two weeks, I want to understand my interval times and my recovery times. May have to invest in a better watch. What I expect to see is my recovery times shortening, so I get more volume in during the 30-40 minutes. That's the plan.

I want to do either pullup training or handstand training after every run and then 1 day fully devoted to the gymnastics type of training. Still fuzzy on this and need to find out where to do pullup training outside.

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buckethead
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Re: Bux 2012

Post by buckethead » Tue Jan 10, 2012 8:23 pm

1/9

7x300m. After warmup, around 30 minutes of intervals.
92 second average. Too fast for me. Need to aim for about 97 second next round. Took too long to recover.
So, around 10.5 minutes of running leaves nearly 20 minutes of recovering to 120 bpm.

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buckethead
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Re: Bux 2012

Post by buckethead » Wed Jan 11, 2012 10:57 pm

1/10

Gymnastics/tumbling/KBs. 10 min warm up followed by various rows, static holds, handstands, pullups/climbing, and planches. A few sets of KB swings at the end.

No set routine, yet.

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buckethead
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Re: Bux 2012

Post by buckethead » Fri Jan 13, 2012 4:25 pm

1/12

12x150m. Average around 38s intervals. For these shorter runs, I jog back to start line so recovery is slightly longer.

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Re: Bux 2012

Post by nafod » Fri Jan 13, 2012 5:01 pm

You're in hilly country, aren't you? Using them in your running?
Don’t believe everything you think.

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buckethead
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Re: Bux 2012

Post by buckethead » Fri Jan 13, 2012 5:14 pm

My office is at the edge of the foothills of the rockies. For the last year, 80+% of my runs have been in the "hills". However, right now, I'm getting a baseline on my intervals using roads.

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Re: Bux 2012

Post by buckethead » Tue Jan 17, 2012 6:30 pm

1/15

8x300m. Good runs up slight grade, jog back down. I can tell recovery is improving. Need better watch to prove it.

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Re: Bux 2012

Post by buckethead » Tue Jan 17, 2012 6:39 pm

1/16

Went to community gym with family. 20 min of warmup playing bball with my son.
Bench press and Lat pull downs
Did the Sommer beginner routine:
- front plank
- side plank
- reverse plank
- hollow hold
- superman
- chin dead hang

Supposed to work up to 60 seconds each with stable perfect form. I shake like Shakira after about 15 seconds on most. Seems like a fine program for my goals

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Re: Bux 2012

Post by buckethead » Tue Jan 17, 2012 8:45 pm

1/17

Stayed indoors today cuz of wind and legs feel heavy. Decided to do interval method on a few different exercises.
10min warmup
5x40s intervals on elliptical. Emphasizing arms
5x40s on rower.
5x40s jump rope

Each time, actively recovered until 120 bpm on my new HR watch (no chest strap). Next time I'll time the damn recovery periods, as well.

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Re: Bux 2012

Post by buckethead » Thu Jan 19, 2012 8:43 pm

1/19

7x300m intervals.

Rep avg about 96 seconds (end HR ~152). Low of 91 seconds near end (end HR ~161).
Recovery interval just under 3 minutes, including easy run back to start

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odin
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Re: Bux 2012

Post by odin » Fri Jan 20, 2012 1:14 pm

this seems a very conventional log from some of your past posts about training. That's not intended as an insult btw... You still exploring some of the more esoteric stuff?
Don't try too hard, don't not try too hard

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Re: Bux 2012

Post by Bobby » Fri Jan 20, 2012 1:47 pm

No problems with the knees?Thinking about the frequent running.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Bux 2012

Post by buckethead » Fri Jan 20, 2012 3:55 pm

Odin: I'm still very interested in the internal "mastery" of movement. Now, I feel it much more useful to focus that interest.
Bobby: I dealt with bad knees and back from the USMC for years. I've now been barefoot for over 4 years and have had no chronic problems at all. It's to the point now, where I can where shoes and still have no problem. I just can't stand the restrictive feeling.

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Re: Bux 2012

Post by buckethead » Sun Jan 22, 2012 10:57 pm

1/21

10 min warm up: mobility, dynamic stretching, jump rope
BW rows and pushups
Crawl up the wall handstands x 2 x 15-20sec
Static hold routine: Forward plank, side, back, other side, McGill curl ups, Superman, parallel bar support, pullup hang, pullup top - average 15-20 sec per
3x20 KB swings

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Re: Bux 2012

Post by buckethead » Sun Jan 22, 2012 10:58 pm

1/22

Warm up: easy 3 mile run, tried to stay in the 140s/low 150s HR. Last mile 10:11. I have a long way to go.

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Re: Bux 2012

Post by buckethead » Mon Jan 23, 2012 10:05 pm

1/23

Warm up: mobility, jog, dynamic stretches
10x150m. 45s rep with ~2min interval jog/walk (HR <= 120). Focus was tempo, >= 180 strides/min

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Re: Bux 2012

Post by buckethead » Thu Jan 26, 2012 8:28 pm

1/26

Warm up: mobility, jog, dynamic stretches
6x300m: Avg 95s rep (end HR ~157), jog back, started every 4.5 min. Focus on 180 tempo and cog forward

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Re: Bux 2012

Post by buckethead » Fri Jan 27, 2012 9:02 pm

1/27

10 min warm up:
BW rows and pushups
Crawl up the wall handstands x 2 x 15-20sec
Static hold routine: Forward plank, side, back, other side, McGill curl ups, Superman, parallel bar support, pullup hang, pullup top - average 15-20 sec per
3x20 KB swings

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buckethead
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Re: Bux 2012

Post by buckethead » Sat Jan 28, 2012 10:33 pm

1/28

Easy 3 miler. Don't allow HR > ~150-ish except for last 1/2 mile
9:35, 9:55, 9:54 = 29:24
Not sure, yet, how that relates to a full up race speed

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Re: Bux 2012

Post by nafod » Sun Jan 29, 2012 5:01 pm

How goes the Not-Knowing?
Don’t believe everything you think.

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buckethead
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Re: Bux 2012

Post by buckethead » Mon Jan 30, 2012 3:40 pm

Continues to challenge the shit out of me. you?

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Re: Bux 2012

Post by nafod » Mon Jan 30, 2012 7:11 pm

BucketHead wrote:Continues to challenge the shit out of me. you?
A slow crawl to enlightenment. I am being focused and persistent about it. Thanks for the initial link.

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buckethead
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Re: Bux 2012

Post by buckethead » Mon Jan 30, 2012 8:03 pm

Same. If you don't yet subscribe to his quarterly newsletter, do. Lots of people asking questions and he answers them well.

http://chenghsin.com/interact-request-newsletter.html

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buckethead
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Re: Bux 2012

Post by buckethead » Tue Jan 31, 2012 8:15 pm

1/31

Warmup:
8x150m. Avg 37sec run. Start every 2.5 minutes.
Feeling under the weather today and it showed. Still, I also went too fast and it catches up quick. On rep 6 my HR hit >175. Slow the fuck down and practice what I'm there to practice.

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