old guy's nothing special training log

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

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bennyonesix
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Re: getting older . . .

Post by bennyonesix » Sun Jun 14, 2015 2:12 am

When I was running I could really wipe myself out on a test or race day... I mean like a week of depression... After a few times I could feel the physical symptoms and the depression went away but not the wipedoutedness it just decreased a lot.

dead man walking
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Re: getting older . . .

Post by dead man walking » Thu Jun 18, 2015 12:55 am

jun 17

a.m. foundation training routine
back feeling better these days

p.m. run 3.4 mi/43 min

flat, soft turf

after, 1 set each of squats, bench, and db row, light weight

that's all i got
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dead man walking
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Re: getting older . . .

Post by dead man walking » Mon Jun 22, 2015 12:03 am

june 21

short run yesterday

7.5 mi today
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dead man walking
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Re: getting older . . .

Post by dead man walking » Mon Jun 22, 2015 11:42 pm

june 22

wt 192

hr 46

lift: dead, press, db row

low reps, light weight. don't want to overtrain.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Thu Sep 03, 2015 11:21 pm

sep 3

wt 199

hr 42

my weight has increased a little during the last month. i'm running or running/walking regularly. not long, not fast, but steady. no lifting or bodyweight stuff because of elbow tendinitis.

my elbow is painful. i've had some pt, and two weeks ago i became a one-armed man. i do nothing with my right hand, except type. resting the arm has made a huge difference. i figure i'll be able to start back with some light weight in another week, give or take.

i don't recover quickly after running, so i've be using a two on/one off routine. i think that will work long-term.

so i'm fit, if a touch soft. i hope soon to get back to an endurance/strength routine: run/row/snoeshow/and dead-squat-bench-pull-up. keep it simple. switch it up.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Fri Sep 04, 2015 11:33 pm

4 sep

wt 199

hr 44

pt on elbow in the a.m.

walk 100 mtr/run 100 mtr, slightly uphill
17 walk/run legs
1.94 mi
27 min
run pace from 7+ min/mi to 9 min/mi
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dead man walking
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Re: getting older . . .

Post by dead man walking » Sat Sep 05, 2015 10:49 pm

5 sep

3.3 mi slog

42 min

12.50 min/mi

on level turf, a slow surface easy on the legs
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dead man walking
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Re: getting older . . .

Post by dead man walking » Sun Sep 06, 2015 9:52 pm

6 sep

5.1 mi run

up and down route, some road, but mostly gravel

61 min

12 min/mi
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dead man walking
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Re: getting older . . .

Post by dead man walking » Thu Sep 10, 2015 11:14 pm

10 sep

wt 199

hr 42

easy walk/run on level turf

2.2 mi in 31 min

threw in some skipping because i read today that old people slow down because of inflexibility in their ankles and loss of strength in the calves, among other things
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dead man walking
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Re: getting older . . .

Post by dead man walking » Wed Sep 16, 2015 11:40 pm

16 sep

hr 40

wt 198

yesterday and today, run 60+ min, 4.5 mi

i've decided to limit my hr at 125, which is 75% of actual max, or about 70% using karvonen/heart rate reserve. when i hit 125 i start walking until my hr drops to 100, and then i run again. the pace isn't demanding, but after more than an hour, it feels like a workout.

i imposed the limit because i tend to push myself, recover slowly, and lose the desire to run the next day. i figure if i limit hr, i will be able to be more consistent, and i will be able to see improvements as i become more efficient--i.e. faster--at the same level of exertion. that's the theory.

in any case, i'm running regularly. the elbow is starting to feel better, so i'm hopeful i can do some light lifting soon.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Fri Sep 18, 2015 12:20 am

17 sep

wt 198

hr 43

run/walk 5.2 mi in 70+ min

heart rate limit 125 bpm

with no hr limit, i did the same run 10 min faster (approx 2 min/mile) about 2 weeks ago. and then recovered for 3 or 4 days.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Fri Sep 18, 2015 11:10 pm

18 sept

6.25 mi/87 min

second consecutive day on packed gravel roads. could feel it in my legs by the end. i think i'm going back to the turf, after a rest day.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Sun Sep 20, 2015 9:24 pm

20 sept

hr 41

run 5.25 mi, hr limited
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dead man walking
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Re: getting older . . .

Post by dead man walking » Mon Sep 21, 2015 11:13 pm

21 sep

hr 42

walk/run 2.94 mi, on soft turf and through the woods. slow.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Tue Sep 22, 2015 10:20 pm

22 sep

hr 41

run/walk 7.1 mi
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Re: getting older . . .

Post by dead man walking » Thu Sep 24, 2015 10:53 pm

24 sep

hr elevated a bit at 46

easy walk/run 2.7 mi on turf
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dead man walking
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Re: getting older . . .

Post by dead man walking » Sat Sep 26, 2015 12:55 am

25 sep

hr 45

"speed" work--5 x 1/4 mi @ approx 9.30 min/mi pace
walk 220 for recovery
warm up x 1 mi/cool down x 1/2 mi
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dead man walking
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Re: getting older . . .

Post by dead man walking » Sun Sep 27, 2015 10:44 pm

sep 26/27

run/walk 3+ mi

run/walk 7+ mi today

i'm slow
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dead man walking
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Re: getting older . . .

Post by dead man walking » Tue Sep 29, 2015 11:35 pm

sept 29

wt 200
hr 43

approx 2+ mi/20+ min "tempo" at 10.30/mi
final hr 164, which is close to 100%, although i wasn't maxed out

1 mi warm-up. walk to cool down

doing a 10k on saturday. i figure maybe i can do 11.30/mile for 6 miles.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Thu Oct 01, 2015 11:52 pm

oct 1

run/walk 3.5+ mi
finish with 4 x 100m strides/ 100m walk for recovery

bunch of ab/hip/back stuff
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dead man walking
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Re: getting older . . .

Post by dead man walking » Thu Dec 24, 2015 11:57 pm

xmas eve

been rowing more than running because my heels started aching, even though most of my running has been on turf. i've become a delicate fucking flower. can't do nothing but my tendons get frazzled.

went to lift tonight, and couldn't make myself get under the bar. low-t at recent visit to oncologist. got no snort.

rowed for 20 min. push ups, body rows, and ab shit.

gotta figure something out before they drop me in the furrow and plow me under.
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dead man walking
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Re: getting older . . .

Post by dead man walking » Sat Jan 23, 2016 1:23 am

22 Jan

pick up the thread

bulked up a bit, not by design: 207

i've been been rowing, mostly slowly.
did 20 mins first thing this a.m.

also have done some random lifting of light weights.
today was a complex: 8 sets x 5 reps each of
dl, row, pwr clean, press, squat
x empty bar, 50 lb, 55 lb, 60 lb, and 4 x 65 lb

broke a sweat. gives me a starting point.

i'm thinking i might like to try to deadlift heavy, which is probably ill-advised, but i get bored doing sensible stuff
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dead man walking
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Re: getting older . . .

Post by dead man walking » Wed Jan 27, 2016 12:09 am

26 jan

resting hr 60+
that's more than a dozen bm higher than normal--and yesterday was a rest day
WTF!

easy erg--30 min
final hr mid- to high-70%, a good 15 bpm higher than normal for the easy pace
also, perceived effort was higher than usual

not liking this development.
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climber511
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Re: getting older . . .

Post by climber511 » Wed Jan 27, 2016 12:49 am

dead man walking wrote:26 jan

resting hr 60+
that's more than a dozen bm higher than normal--and yesterday was a rest day
WTF!

easy erg--30 min
final hr mid- to high-70%, a good 15 bpm higher than normal for the easy pace
also, perceived effort was higher than usual

not liking this development.
Sounds like you're not really recovered yet? Or catching a bug of some kind is possible also? Try a couple short to moderate length days of no more than a 50% heart rate workouts on the rower for recovery.

dead man walking
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Re: getting older . . .

Post by dead man walking » Wed Jan 27, 2016 1:54 am

thanks, climber.

i don't think i've been working hard enough for recovery to be the issue, but i suppose it could be. i went easy today and may take tomorrow off.

early signs of catching something are possible, but when that happens, resting hr usually will be in the mid-50s and won't jump all the way to 60.
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