The Miseducation of Jimbo Slice

diegowhite

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diegowhite

Replied there, thanks Hanley

Hanley

diegowhite wrote: »

Replied there, thanks Hanley

My boards free weekend is over, ygm!

Hanley

<<Honey wants to know...>>

**warning, HTFU-less post coming

Saturday 23rd June 2012 - 90 minute bike ride
-out to howth from DC and back again, lazy and slow, extremely hungover and with a big break in howth
-the wind was a terror on the road back

Sunday 24rd June 2012 - 20 minute bike ride, 10 minute run
-I believe people who know what they're talking about call these "brick sessions"
-Was shocked how heavy my legs were coming off the bike at CC, so trying to prepare ahead of GFW
-easy bike ride with a relatively hard run off it, averaged 168bpm on the run

Monday 25th June 2012 - 18 minute run
-easy 5 minutes of bouncy yogging to warm up, stretched my calves
-then off on a hard 2km, did it in 7m 50s which is an incredible time for me - VERY happy with it
-easy 5 minute stumble aaround after some time lying down gasping for air


.....and now for the problem. An MCL injury. What a frickin distaster. Woke up last Tuesday morning almost unable to bend my leg. I thought at the time I slept with it sticking out of bed, but it still persists a week later. There was a pop during BJJ the night before (Monday) but at the time it was so minor and irrelevant I completely disregarded it but it would appear it was something more sinister. If I was to guess, I'd say very mild grade 1 MCL tear (I'm 3 for 3 on injury self assessment this year).

I'm not particularly worried about it. It feels pretty much back to normal now, still a bit hesitant on lateral movement and rotational torque so may not get to roll this week. Bit achy after the fast run, along with the same side tibialis anterior. Guessing there's a link there.

Feel pretty good all over really, tissue quality on my legs feels good in general when hitting it wit the grid roller. Will go at my calves with the stick tonight and feel wit the hockey ball. Back to the gym this week for fat grip chinzz, lots of unilateral lower body and core stability training, and maybe some curlzz.

Fairly fat 91kg at the moment (as in probably 13-15%). Time to start dieting hard. Heard someone say that each kg is worth 30sec over 5km, so the push for mid 80s is before GFW is on.

Hanley

<<I want it that way...>>

Morning Strength

Foam rolling:
bloody tonnes (and some stick to the calves too)

Mobility - 3 rounds of:
dislocates x10
squat to stand x10
band pull aparts x15
x-band walk x15 e/w

Single Leg Deadlift:
bodyweight 3x12 e/s

Bowler Squats:
bodyweight 3x10 e/s

Lunging med ball throw w/ twist:
5kg med ball 3x20 e/s

Stir the pot:
3x20 e/w - 1:1 work to rest ratio

Chinzz w/ fat gripzz:
bodyweight 3x5
fat gripzz off - 2x8

MCL didn't feel great on the squat to stand - very noticable shift to me left leg to compensate. No stiffness or soreness in it today tho, which is a big improvement on yesterday.

Achilles still quite DOMS'd after yesterdays fast run, but that's ok and to be expected. Short run tonight and a long ass cycle tomorow on the cards!

Hanley

<<Caterpillar into...>>

Evening Run - 10 minutes
-5m 24s/km pace

I'm LOVING the Strava app. I was very tempted to skip today and just do it tomorow before my long cycle but decided I'd bargain with myself to bring my iPhone and see what Strava says. Maybe I should get a power meter for The Beast

5m 24s/km is obviously very slow, but my "slow runs" were taking around 30-45s/km longer only a few weeks ago at the same RPE level. Feels nice that my fitness is picking up and I've stats to prove it

Got a 90 minute bike ride scheduled for tomorrow - my long one for the week. Figuring around 31km is about the right distance for it as 24km took around 70m last week. Will cycle to the phoenix park and hit 2 laps - that brings me right in around the 30km mark.

gymfreak

Hanley wrote: »

<<Caterpillar into...>>

Evening Run - 10 minutes
-5m 24s/km pace

I'm LOVING the Strava app. I was very tempted to skip today and just do it tomorow before my long cycle but decided I'd bargain with myself to bring my iPhone and see what Strava says. Maybe I should get a power meter for The Beast

5m 24s/km is obviously very slow, but my "slow runs" were taking around 30-45s/km longer only a few weeks ago at the same RPE level. Feels nice that my fitness is picking up and I've stats to prove it

Got a 90 minute bike ride scheduled for tomorrow - my long one for the week. Figuring around 31km is about the right distance for it as 24km took around 70m last week. Will cycle to the phoenix park and hit 2 laps - that brings me right in around the 30km mark.

I did LOL just there.

Remember all the grief Drifter used to get overall his cardio and his half marathon attempt.... and now you're turning into a right little cardio bunny!

Awwwwhhh...how cute!

Hanley

gymfreak wrote: »

I did LOL just there.

Remember all the grief Drifter used to get overall his cardio and his half marathon attempt success.... and now you're turning into a right little cardio bunny!

Awwwwhhh...how cute!

Fixed your post there.

And haha yah - I think I get myself now, I like challenges. No point in just plodding along without something to train for. You know my thoughts on that.

Was driving around the park on Sunday actually thinking about the day I picked Drifter up from the half.

Half Marathon is September 15th. A month after GFW. Depending how it goes, I may take a crack off it.

the drifter

attempt? 2hr 3 minutes and a 130 bench 3 hours later missus...

I'm not sure what hanelys at here but sure if he's happy and it keeps him from being emo all is good.

the drifter

Hanley wrote: »

Fixed your post there.

And haha yah - I think I get myself now, I like challenges. No point in just plodding along without something to train for. You know my thoughts on that.

Was driving around the park on Sunday actually thinking about the day I picked Drifter up from the half.

Half Marathon is September 15th. A month after GFW. Depending how it goes, I may take a crack off it.

Dam we posted at the same time...

Ya pretty much this..I ran the half marathon cause someone told me i couldnt...i cant even remember who...it might have been L

Hanley

the drifter wrote: »

attempt? 2hr 3 minutes and a 130 bench 3 hours later missus...

I'm not sure what hanelys at here but sure if he's happy and it keeps him from being emo all is good.

I'm not sure if I'd be able to pull off either of those feats separately now. Never mind together.

F*ck crossfit - all you need to determine elite fitness is to run a half marathon, take a 3 hour break and hit a powerlifting total. Create some coefficient or ranking off that and all is good.

gymfreak

the drifter wrote: »

attempt? 2hr 3 minutes and a 130 bench 3 hours later missus...

I'm not sure what hanelys at here but sure if he's happy and it keeps him from being emo all is good.

Is it keeping him from being all emo???...I never know what injury to expect next when reading his log.

And...successful attempt:D
That better?:D:pac:

COH

Hanley wrote: »

F*ck crossfit - all you need to determine elite fitness is to run a half marathon, take a 3 hour break and hit a powerlifting total. Create some coefficient or ranking off that and all is good.

was that half marathon the day of the 1st boards beers?

Hanley

COH wrote: »

was that half marathon the day of the 1st boards beers?

It was. Many interesting things happened that day/night eh?

COH

Hanley wrote: »

It was. Many interesting things happened that day/night eh?

Yes, I believe that was the day Nigerian President Goodluck Jonathan officially declared that he would run in the 2011 elections, lauding his achievements in reforming the oil, banking and electricity sectors.

Madness

Hanley

COH wrote: »

Yes, I believe that was the day Nigerian President Goodluck Jonathan officially declared that he would run in the 2011 elections, lauding his achievements in reforming the oil, banking and electricity sectors.

Madness

Is that what you call it?

Paudee

Hanley wrote: »

It was. Many interesting things happened that day/night eh?

lolsnort

the drifter

LOL!!!

Hanley

Complete misery month... Spent 2 weeks sick as a complete dog, with the mange, and leprosy. And aids. No training for almost 2 weeks. Easing back in super soft right now...

Monday
3 rounds w/ 16kg KB:
Snatch x10 e/s
Goblet squat x15
Swings x20

Tuesday
3 rounds:
Thruster w/ 16kg x10 e/s
Swing w/ 32kg x15
Sit ups x20

Thursday
1)
40s on/20s off for 10 minutes of:
rotating MB throw
inch worm

2)
40s on/20s off for 10 minutes of:
lateral burpees
inverted ring row

3)
40s on/20s off for 10 minutes of:
KB swings w/ 24kg
sit ups

4)
40s on/20s off for 10 minutes of:
push ups
air squats

...Good to be moving at least.

Also coming - news that will completely blow your mind.

ferike1

Hanley wrote: »

Also coming - news that will completely blow your mind.

You're gonna compete in next year's Crossfit games?? :pac:

gymfreak

ferike1 wrote: »

You're gonna compete in next year's Crossfit games?? :pac:

1. Would you actually be surprised?.

Although, on second thoughts....I suppose he is all about random, directionless training these days:P:P:pac:

b. Don't give him any ideas.

Hanley

ferike1 wrote: »

You're gonna compete in next year's Crossfit games?? :pac:

Jesus. There's an idea. Ha!

Hanley

gymfreak wrote: »

1. Would you actually be surprised?.

Although, on second thoughts....I suppose he is all about random, directionless training these days:P:P:pac:

b. Don't give him any ideas.

1.... and then "b".... consistency ftw.

ferike1

Hanley wrote: »

Jesus. There's an idea. Ha!

You'd get to meet Rich 'God loving Beast' Froning!

Hanley

ferike1 wrote: »

You'd get to meet Rich 'God loving Beast' Froning!

He'd get to meet me.

ferike1

I've met you! One step ahead of Froning!

the drifter

Hanley wrote: »

Also coming - news that will completely blow your mind.

your starting the league of emo's....

gymfreak

ferike1 wrote: »

I've met you! One step ahead of Froning!

Big Let down, was it?

And now you want in on joining the league of emos??:P:P:P

the drifter

gymfreak wrote: »

Big Let down, was it?

And now you want in on joining the league of emos??:P:P:P

sorry im anti-emo for life...those pro-emo supporters make me sick

ferike1

If there's anything I can't stand it's hipsters. Emos are pretty much extinct. Hipsters are the new Emos.