Bux 2012

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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buckethead
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Re: Bux 2012

Post by buckethead » Thu Feb 02, 2012 9:40 pm

2/2

Warm up: mobility, jog, dynamic stretches
7x300m: Avg 96s rep (end HR ~154), jog back, started every 4.5 min.
Wow! Got a metronome for the first time in several years. I've been actually pacing too quick. 180 bpm was a slowdown. These felt so easy today, I could've gone on for 30 more minutes.

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Re: Bux 2012

Post by buckethead » Sun Feb 05, 2012 8:12 pm

2/5

Easy 3 miler. Don't allow HR > ~154-ish except for last 1/2 mile
9:06 (mainly downhill), 10:15, 10:00 (mainly uphill) = 29:21

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Re: Bux 2012

Post by buckethead » Mon Feb 06, 2012 9:44 pm

2/6

10 min warm up:
Various tumbling/bodyweight exercises
3x20 KB swings

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Re: Bux 2012

Post by buckethead » Thu Feb 09, 2012 8:26 pm

2/7

~40 minutes of swimming. Mainly 50m intervals freestyle.
Surprising how little my HR elevates when swimming, even when I was worn out after an interval.

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Re: Bux 2012

Post by buckethead » Thu Feb 09, 2012 8:29 pm

2/9

Warmup:
12x150m. Avg 40sec run. Started every 2.5 minutes.
Felt some progress in opening my stride (backwards) today while keeping tempo to the metronome.
However, it may be due to running in fivefingers today (cold and cloudy and I felt like it)

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Re: Bux 2012

Post by buckethead » Fri Feb 10, 2012 8:13 pm

2/10

10 min warm up:
Various tumbling/gymnastics/bodyweight exercises
KB swings

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Re: Bux 2012

Post by buckethead » Thu Feb 16, 2012 8:23 pm

2/15

Went skiing.

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Re: Bux 2012

Post by buckethead » Thu Feb 16, 2012 8:23 pm

2/16

10 min warmup
Easy 30 min run

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Re: Bux 2012

Post by buckethead » Sun Feb 19, 2012 10:35 pm

2/17

Same goals, wildly different pursuit. This is stupid trying to simultaneously lose weight and get faster and get stronger in the upper body.

So I'm spending the next few weeks/months getting leaner as first priority. Since my goals are strongly correlated to BW anyways, it should still help.

Method:
No S diet
60-90 min of walking each day
1 run and 1 upper body workout each week

Today: ~80 min walking (30, 30, 20)

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Re: Bux 2012

Post by buckethead » Tue Feb 28, 2012 4:55 pm

Well, it's almost been two weeks since separating my ribs in a skiing collision. Just when I thought they were better, I tried some minimal upper body exertion and had a complete relapse of pain.

On the good side, I have been walking for somewhere between 75 and 90+ minutes a day. What a freaking joy. I've lost a couple pounds and really do not feel "less fit" at all. I've always heard but now understand the tonic that is walking.

I'm feeling the desire to get out and run a little now too.

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Re: Bux 2012

Post by nafod » Tue Feb 28, 2012 5:26 pm

BucketHead wrote:Well, it's almost been two weeks since separating my ribs in a skiing collision.
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Re: Bux 2012

Post by buckethead » Tue Feb 28, 2012 5:34 pm

No, my son caught an edge and cut back too soon, barreling helmet-first into my ribs

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Re: Bux 2012

Post by buckethead » Fri Mar 09, 2012 9:48 pm

OK, I'm thinking the ribs are somewhat mended. I've been walking nearly an hour and a half each day, plus started a jumpstretch routine this week.

Now I'm ready to begin running again and lightly test out upper body stuff - not sure yet.

Did about 45 minutes of run/walk today.

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Re: Bux 2012

Post by buckethead » Fri Mar 09, 2012 9:51 pm

Oh, and I got a pair of New Balance MT110's for my birthday today, so now I have a complete spectrum of footwear (nothing, huaraches, fivefingers, and shoes)

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Re: Bux 2012

Post by Abandoned by Wolves » Fri Mar 09, 2012 10:06 pm

BucketHead wrote:Well, it's almost been two weeks since separating my ribs in a skiing collision. Just when I thought they were better, I tried some minimal upper body exertion and had a complete relapse of pain.

On the good side, I have been walking for somewhere between 75 and 90+ minutes a day. What a freaking joy. I've lost a couple pounds and really do not feel "less fit" at all. I've always heard but now understand the tonic that is walking.

I'm feeling the desire to get out and run a little now too.
I too have found that walking is the perfect "tonic" exercise. It's my ego as much as anything that makes me want to do other stuff as well.

Hope you heal fast.
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Re: Bux 2012

Post by Xian » Tue Apr 10, 2012 12:07 pm

Nice log. Too bad about the ribs. Fast healing to you.
Edit: Forgot to look at the date...

Re. the lack of HR elevation when you swim
Tom Kurz wrote: It is easier to develop general aerobic fitness (cardiovascular fitness) by running than by swimming. Perceived exertion is greater when swimming than when running at the same heart rate. This has to do with less gravity stress in water (lower heart rate) and with drag resistance (more perceived effort). Runners tend to have greater maximal oxygen uptake than swimmers.
I want to start running barefooted when the weather gets warmer, but I've been wondering if it is possible (healthy) to run barefooted all year including snowy winter? Can you adapt to the cold?
Thought I should ask you since you have a lot of experience with the whole barefoot thing.
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Re: Bux 2012

Post by buckethead » Tue Apr 10, 2012 4:48 pm

Thanks. I absolutely despise keeping a log, but I guess they're useful.

I run barefoot all year round. I lived south of Houston for 6 years and now in Colorado. I personally have found it easier to run here more often. My feet were never able to get used to hot asphalt.

OTOH I don't run in the snow or ice (patches are ok). I have a little algorithm of temperature, sun shining, and precip that I use to gauge. Wet, East coast winters might be worse.

As far as adaptation, if you can run without gloves, there's no reason your feet would be any colder than your hands. In fact, because of the contact with the ground, they'll probably be warmer.

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Re: Bux 2012

Post by buckethead » Thu Sep 20, 2012 2:16 pm

Just finished a 4 months cycle of Maffetone base training. Kept everything at my 180-age HR or below.
summary.png
summary.png (20.41 KiB) Viewed 4434 times
PROS: Added volume/work capacity/whatever you want to call it without fatigue, injury, or burn out
CONS: No big ones. It's humbling having to run/walk but you get used to it.

Now, I'm going to do a quarter of more of a mixed bag, potentially Caviston-style.
Last edited by buckethead on Thu Sep 20, 2012 3:17 pm, edited 1 time in total.

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Re: Bux 2012

Post by Alfred_E._Neuman » Thu Sep 20, 2012 2:39 pm

Did you notice an improving trend in the MAF tests? Been thinking of using a Maffetone type system to see if I can build a real base of running without injury and wanted to see if you can actually see much improvement without the injury risk of hard intervals and such.
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Re: Bux 2012

Post by buckethead » Thu Sep 20, 2012 2:47 pm

Improving? Yes. Earth shattering improvement in time? No.

What I did find, though, was a continuous ability to handle more volume (notice that my volume is still not a whole lot). My guess is that once I got up to a schedule of (1hr, 30 min, 1 hr, 30 min, etc... = 4:30/week) I would have seen more continuous improvement in time.

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Re: Bux 2012

Post by Alfred_E._Neuman » Thu Sep 20, 2012 2:54 pm

Thanks for the info. It would take me a while to build that kind of volume running, but if I could do it without injury I thin I could flirt with a sub 1:30 half marathon in the spring.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Bux 2012

Post by buckethead » Thu Sep 20, 2012 3:25 pm

A couple other things I thought of on another thread:

- Time vs HR is tremendously sensitive to outside temp, and also sensitive to bodyweight. My weight fluctuated up/down about 4 lbs and I could tell the difference. But the difference between 60F and 90F outside made as much as a 15% difference in pacing at the same HR.
- More importantly, though, the Maffetone system provided a continuous increase in volume with, dare I say, NO fatigue/burn out/injury.

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