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 Post subject: Re: 30 Something
PostPosted: Thu Dec 14, 2017 7:59 am 
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13/12

1. yoga, 40 mins

2. treadmill run, 25 mins @ MAF

3. ab wheels - 3 x 10


14/12

1. yoga, 50 mins

2. MAF run, 55 mins

3. ice bath

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 Post subject: Re: 30 Something
PostPosted: Fri Dec 15, 2017 3:50 pm 
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15/12

1. yoga, 45 mins

2. treadmill run - 15 mins @ MAF

3. OA Swings - 24kg x 10 on the minute for 10 mins

4. prowler push - 25kg x 20m with 90 secs recovery

5. dips & chins - 10 mins leisurely effort

trying some of the anti-glycolytic stuff in lieu of strength as I feel pushing any harder on the weights will start to detract from the running. The above didn't quite work. The swings were fine - HR 120-130 throughout, but the prowler felt too easy but still spiked my HR above MAF. Not the end of the world but not in line with what I'm after. Dips & chins were good.

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 Post subject: Re: 30 Something
PostPosted: Sun Dec 24, 2017 4:47 pm 
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In the middle of 2 weeks off. One planned, one not... Still done yoga each day and kept generally active, but if you can't take a guilt free fortnight off at Christmas then you're a cock.

So, 2018.... Plan on hitting a few more races, maybe some other outdoor pursuits and going a bit further with my yoga stuff too.

I'll kick off with some proper base building; Maffetone running, plenty of yoga and carrying on with the plant based diet, which isn't even a conscious diet anymore.

The one variable I am uncertain of is strength training. I think I've come to the conclusion that strength is best worked in 4-6 week blocks once or twice a year. Othertimes, low stress bodybuilding or bodyweight exercises seem to be the best but they don't necessarily fit in with the endurance endeavours. I'll mull this over some more and hit the ground running (slowly) in January.

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 Post subject: Re: 30 Something
PostPosted: Sun Dec 31, 2017 12:55 pm 
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30/12

1. yoga, 30 mins

2. swimming, 30 mins

my HR didn't pick up on the watch but I'm guessing I'm well within MAF unless I go hell for leather in the pool. Not 100% convinced of the merits of swimming. I enjoy it to a point but wonder if it is time poorly spent.


31/12

last workout of the year

warm up:
1. TRX face pulls x 12
2. TRX Rev flys x 12
3. TRX BW Rows x 12
4. bird dogs x 12
5. Glute bridges x 12 L/R
6. plank x 30 secs

Workout

A1: Dips x 12, 12, 10
A2: Assisted chins x 12, 10, 7+3 (mini band in single loop)
B1: Back extensions x 12, 12, 12
B2: Romanian Split squat x 12, 12, 12 L&R
C1: HLR x 12, 12
C2: Ab layouts x 12, 12

2 weeks of indulgence has left me weak! I forgot how much I enjoy bodyweight stuff. This may end up being my strength stuff in 2018

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 Post subject: Re: 30 Something
PostPosted: Mon Jan 01, 2018 3:40 pm 
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01/18

New Year.... turning 40 in 9 months which is an arbitrary passage of time but a good point to reflect on stuff. Health and longevity are more important than ever to me now, and I'm going to take some specific approaches in the coming months based on what worked in recent years
.
I'm going to go for a 'truer' Maffetone style base building period, with running and swimming as my chief activities. I'll keep up with the morning yoga but for now I'm going to avoid anything anaerobic. If I absolutely need to, I may do a few bw exercises at work when opportunity presents but it wont be a focus. I wont pre-plan a training template and I wont be adhering to a 7 day week. Volume and activities will be tailored to how I feel.

Stuff I'm going to measure:

Resting HR taken first thing in the morning - daily
MAF running test over a 5K distance - monthly
Mood scale using basic wong baker tool (weird I know but it's the main reason I exercise at all and a good early warning of doing too much) -daily
Bodyweight - monthly


See how it goes....

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 Post subject: Re: 30 Something
PostPosted: Tue Jan 02, 2018 1:10 pm 
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02/01.... rebuild starts

1. yoga - 45 mins. Did some easy asana then worked on some hand balances, which will be the basic model for now. The onto pranayama with emphasis on retention following exhalation. This is a weird phenomenon; your body initially wants to breathe in but once you over ride that and relax into it you get some really peaceful moments.

Resting HR following this, (after a further 10 mins just sitting) was 61 bpm = up from a baseline of 54 last week and 50 at the start of December. As such, I went back to bed rather than go running. Funny what the holiday season does to the body.


2. MAF test 1: warmed up with incline walk then did 3k on incline of 1% keeping HR at MAF. 21.44 mins, which is back to the levels I was last summer. Awful. I did 18.49 mins at the start of December. I like this test as you can't bullshit it. If this was a genuine max effort test or similar I could easily dose up on caffeine, grit my teeth and power through it, papering over the effects of the holidays. The heart doesn't really lie though. A month off any chemical stressors though (bar 1 cup of coffee each day) and some good eating should bring things back to normal.

3. ice bath.

Mood good, energy levels OK. Prob 6/10 for both.

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 Post subject: Re: 30 Something
PostPosted: Wed Jan 03, 2018 11:44 am 
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03/01

sweated my way through a restless night, which is either a low level cold or booze withdrawals or both. HR upon waking was 61 bpm so no running this morning and just stayed in bed till 9 am.

Then did 30 mins yoga; some basic asana and then onto pranayama.

Diet is getting back to normal again now and I've slept more than I ever have in about 10 years the past few days so hopefully training will start picking up from tomorrow. I'm not too bothered that I haven't hit the ground running, slowly building momentum is a better way forward anyway.

Pm: felt OK during day so did a 35 min run @ MAF then a 15 min easy pace cool down jog with the 7 year old.

Either I've got a cold or 2 weeks of boozing has totally fucked up my fitness as this was shite! Slowest times since I started running last May and taking a long time for HR to return to normal. I guess I have never taken such a quantified approach to training before so perhaps previous holidays were glossed over a bit. This is a wake up call though.

Did some mobility and stability work in the evening.

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 Post subject: Re: 30 Something
PostPosted: Fri Jan 05, 2018 7:48 am 
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04/01

RHR: 54 bpm... better!

1. yoga - 45 mins, did some easy asana then pranayama. Extended savasana which was pretty fucking weird.

2. evening - 35 mins easy swim, alternating breast stroke and crawl with rest in between. Trying to do a length in as few strokes as possible. 1200m covered.

Mood & energy decent in morning - 7 or so. Dipped around lunch but picked up again later.


05/01

forgot to do my RHR

1. yoga - 60 mins. Did my standard routine which is taken from Iyengar's light on yoga followed by some hand balancing. The pranayama. Coughed up a lot of shit beforehand and the breath holds seemed a little shorter, probably connected.

2. Run - 45 mins @ MAF. I have slowed a shocking 2 mins per mile since pre Christmas at the MAF hr. I have no idea if this is normal but it seems extreme.

3. Ice bath

Mood and energy both about a 6/7

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 Post subject: Re: 30 Something
PostPosted: Sat Jan 06, 2018 12:56 pm 
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06/01

forgot to take RHR again, it's not a habit yet.

1. treadmill run, 15 mins @ MAF, then a 10 min mobility session to warm up

2. TBDL - 80kg, 90kg, 105kg x 5

3. dips - bw x 3 x 5

4. chins - bw x 3 x 5

5. HLR - bw x 2 x 10


I had said no weights in January, but honestly if a few sub maximal sets affect my aerobic development that much then I'd be highly surprised and the benefits of keeping the movements in are numerous.

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 Post subject: Re: 30 Something
PostPosted: Tue Jan 09, 2018 6:22 pm 
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08/01

RHR: 53 bpm
Mood & Energy a god 7-8

AM:

1. yoga, 45 mins

2. MAF run, 65 mins

PM:

1. ashtanga yoga class, 60 mins


09/01

RHR: 52 bpm
Mood & energy good again, 7 or 8

1. yoga, 35 mins.... some really basic asana then pranayama with emphasis on retention after exhalation

2. swim, 35 mins, 1500m covered at an easy pace in lieu of accurate hrm

3. some chins during the day

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 Post subject: Re: 30 Something
PostPosted: Wed Jan 10, 2018 7:46 am 
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10/01

RHR: 58... 1 bpm higher and it would have been back to bed
Energy: bit tired... 5 ish
Mood: decent, 6-7

Am:

1. yoga, 45 mins including some hand balances, then pranayama

2. run @ MAF, 45 mins.... truncated due to the elevated HR.

I think I must have an infection - I'm approx 1 min PER KM slower than in December. I'm sure fitness doesn't decline that quickly.

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 Post subject: Re: 30 Something
PostPosted: Fri Jan 12, 2018 7:06 pm 
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11/01

RHR: 52 bpm
Mood and energy good but I wanted a rest day so just did some yoga and that was that.


12/01

RHR: 57 bpm
Mood good, energy good

1. yoga, 45 mins

2. MAF run, 75 mins

3. ice bath

4. did some dips, chins and ab rollouts in my lunch hour. Good use of time.

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 Post subject: Re: 30 Something
PostPosted: Sat Jan 13, 2018 7:33 am 
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13/01

RHR: 55
Mood & energy a straight 5.... could have slept longer

1. yoga, 30 mins

2. MAF run, 32 mins


not a bad week. 4 runs, a swim, a decent yoga session and a strength session. Next week I want to refine the morning yoga a bit more but beyond that this is an ok model.

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 Post subject: Re: 30 Something
PostPosted: Wed Jan 17, 2018 3:44 pm 
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15/01

1. yoga, 45 mins

2. run @ MAF, 60 mins

3. ice bath


16/01

1. yoga, 60 mins

2. (evening) swim, 35 mins

3. cold shower



17/01

1. yoga, 40 mins

2. run @ MAF, 40 mins

3. some kettlebell mobility stuff for 15 mins

4. ice bath

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 Post subject: Re: 30 Something
PostPosted: Sun Jan 21, 2018 12:24 pm 
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18/01

RHR: 60.... elevated

1. yoga, 45 mins then back to bed due to above

2. evening: swimming, 35 mins

3. cold shower


19/01

RHR: 51 bpm

1. yoga, 45 mins

2. run @ MAF, 90 mins..... one of those unexpected quality workouts where everything seemed to be too easy. I lopped 2 mins per mile off what I was doing after Christmas and felt I could have run for another hour or so at this pace.

3. ice bath

4. sauna and all that nonsense in the evening


20/01

pranayama tuition for 4 hours. Lots of good instruction and info here.




I'm sticking with the aerobic base building principles but I've been adding quite a bit of grease the groove style 'strength' stuff here and there. Dips, chins, KB presses and rows and squats spread throughout the day. Not going heavy or to failure, just looking at ticking over.

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 Post subject: Re: 30 Something
PostPosted: Tue Jan 30, 2018 6:29 am 
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20/01/18

1. yoga, 20 mins

2. cross training: rower 10 mins, bike 10 mins, treadmill 10 mins @ MAF


21/01/18

1. yoga, 45 mins

2. run @ MAF, 60 mins


22/01/18

1. yoga, 45 mins

2. swim, 35 mins


23/01/18

1. yoga, 45 mins

2. run, 45 mins @ MAF.... bit of a speed breakthrough, averaging sub 10 min miles at an HR of 139. Talk about eleeeeeet

24/01/18

1. yoga, 45 mins

2. crosstraining: rower 15 mins, bike 10 mins @ MAF


25/01/18

1. yoga, 30 mins

2. run, 100 mins @ MAF


29/01/18

1. yoga, 30 mins

2. run @ MAF, 40 mins

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 Post subject: Re: 30 Something
PostPosted: Fri Feb 02, 2018 7:33 am 
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31/01/18

RHR: 54
Energy: 4-5

1. yoga, 45 mins

2. (evening) - MAF test on treadmill: 20.44 mins with a 10 min warm up and 10 min cool down on top of that. 1 min quicker than start of the month. Still slower than what I was doing in November though.

01/02/18

RHR: 53
Energy: 6-7

1. yoga, 45 mins

2. swim, 35 mins

3. cold shower


02/02/18


RHR: 58
Energy: 4

1. yoga, 20 mins

2. run @ MAF, 40 mins

3. yoga - asana only for 40 mins


Have had a bit of a cold all week and felt a bit sleep deprived here and there so have effectively slashed the volume in half this week. Hopefully a decent rest over the weekend will sort this out though.

Another point: swimming aggravates the fuck out of my shoulder.

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 Post subject: Re: 30 Something
PostPosted: Sat Feb 03, 2018 6:29 pm 
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Booked in for a half marathon for May. I intend to do one then and one in October as my two main races, with maybe a 10k or other event tagged in as ad hoc races.

Overall plan then:

Feb - March: continue with the base build
April: add in 3-4 weeks of speed work. Probably just some hill sprints and a harder section of my long run
May: taper/race
June: a holiday and then start a base re-build
July & August: more MAF stuff with the odd shorter race type effort
Sept: replicate June
Oct: taper and race
Nov: active recovery
Dec: base starts again

In terms of specifics, I'll carry on training on feel but building the long run. I may have to substitute the rower for swimming too as a cross training activity.

The one variable I'm still working out is strength work. At the moment I'm just knocking out sets of stuff randomly throughout the day when opportunity arises, but at some point I'll need some focused work. I'll ponder on that a bit more.... Thinking including it as part of 1-2 cross training days a week may not hurt as long as its low volume.

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 Post subject: Re: 30 Something
PostPosted: Wed Feb 07, 2018 9:56 pm 
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04/02/18

1. yoga, 15 mins

2. cross training: 15 mins on incline treadmill, 10 mins on rower, 10 mins ski erg, a;; @ MAF

3. some push ups and chin ups


05/12/18

1. yoga, 1 hour


06/12/18

1. yoga, 1 hour

2. run - 70 mins @ MAF -5

3. ice bath


07/02/18

1. yoga, 50 mins

2. cross training:

-elliptical to warm up, 7 mins
-TBDL - 80, 100, 110, 115kg x 5
-chins - bw x 3 x 7
-dips - bw x 3 x 7
-ski erg, 5 mins


speaking to my unofficial coach, he said to add strenght movements in but keep very light. Also said to slow down even more with the running.

Not getting bogged down into a set routine, but a decent week may include 2 x 1 hour runs, a longer one of up to double that and 1-2 'strength' sessions, based mostly around doing augmented bodyweight stuff I think.

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 Post subject: Re: 30 Something
PostPosted: Thu Feb 15, 2018 10:21 am 
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08/02

RHR: 49

yoga only

09/02

yoga only


10/02

RHR: 54

1. yoga, 45 mins

2. MAF run, 90 mins

3. ice bath


11/02

1. yoga, 20 mins

12/02

1. yoga, 45 mins

2. run - 30 mins @ MAF

3. 5 rounds of:

-dips x 5 (5 count negative)
-chins x 5
-bulgarian squats x 5/5 (5 count negative)

then 3 x 15 2H swings

4. ice bath

13/02

1. yoga, 45 mins

2. MAF run - 65 mins

3. ice bath

14/02

1. yoga, 40 mins

2. run, 30 mins @ MAF

3. 12 mins of:
-OA swings x 10
-push ups x 5

done on the 30 secs. HR stayed within MAF levels



slowly building volume....

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 Post subject: Re: 30 Something
PostPosted: Mon Feb 19, 2018 9:11 pm 
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16/02

1. yoga, 25 mins

2. MAF run - 65 mins

3. ice bath


17/02

1. yoga, 45 mins

2. indoor run - 30 mins @ MAF

3. Maxwell's BW 300 basic level with a couple of twists

4. cold shower

18/02

1. yoga, 15 mins

2. stretch in evening

19/02 - 13 weeks out

RHR: 55 bpm
Stress levels a bit high due to some bad stuff in background.

1. yoga, 45 mins

2. indoor run - 15 mins warm up, 20 mins tempo (150-160 bpm), 5 mins cool down

3. cold shower

4. stretch in front of TV




19/02

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 Post subject: Re: 30 Something
PostPosted: Sat Feb 24, 2018 8:11 pm 
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20/02

1. yoga, 60 mins

2. indoor run - hr 125-135 bpm, 25 mins

3a: dips - bw x 4 x 8

3b: chins - bw x 4 x 8

4. ab wheel - 3 x 10

5. ice bath


21/02

1. yoga, 45 mins

2. run, hill repeats: 15 mins easy warm up then 6 x 50 second hard efforts with 2 min walk back recovery, (no HR data)

3. ice bath


22/02

1. yoga, 15 mins


23/02

1. yoga, 40 mins

2. long run - 80 mins. HR was generally kept around 140 but included a couple of harder efforts within that

3. ice bath

4. stretches in evening


24/02

1. yoga, 25 mins

2. strength session with the boy - 5 rounds of:

-atomic push ups x 10
-bw rows x 10
-tri layouts x 10
-bw curls x 10
-suspended lunges x 10/10
-suspended hip bridge x 10
-bicycle crunches x 10

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 Post subject: Re: 30 Something
PostPosted: Mon Feb 26, 2018 5:19 pm 
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25/02

1. yoga, 20 mins

2. run, treadmill hill repeats - 15 min gradual warm up then 10 x 30 second efforts on a 10% incline with 60 sec rest

3. stretching & whiskey in evening

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 Post subject: Re: 30 Something
PostPosted: Wed Feb 28, 2018 10:28 pm 
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26/02

1. Yoga, 45 mins

2. Stretching in evening


27/02

1. Yoga, 45 mins

2. Run, tempo - 15 mins @ 120-140 bpm, 20 mins @ 150-160 bpm, 10 mins easy cool down

3. Stretch

4. Ice bath

28/02

1. Yoga, 30 mins

2. Treadmill recovery run - 15 mins

3. Strength session:

Inc push ups on bars 3 x 10
Dips 3 x 8
Reverse lunges 3 x 10/10
Speed chins 3 x 3
Bridge hold 2 x 20 secs
L-sits 2 x 10 secs

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 Post subject: Re: 30 Something
PostPosted: Thu Mar 01, 2018 8:22 pm 
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01/03 Cymru am beth or whatever the fuck my mother says

1. yoga, 45 mins

2. hill sprints - 10 min warm up then 8 x 30 sec efforts with walk back recovery

3. ice bath

4. mobility and foam roller in evening

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