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Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Ain't nothing gonna break my stride....
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shotgunmcos wrote: »That's why I log often. Weekly would be pure waffle and I'd need long than my long run to type it!
Fair play still going with PE with Joe. You have so many squats done now surely you could dunk a basketball!
I'm on week 11. Today was pure torture. I actually threw up afterwards
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Monday:
Core (PE with Joe) 45:00
As mentioned above I found this really tough. I was a bit fatigued anyway (usual story on a Monday). On the third week of PE with Joe we did a baseline fitness test consisting of one minute of squats followed by one minute of press ups followed by one minute of burpees with 30 seconds rest in between. The idea is to count how many you can do in a minute and we repeat every 4 weeks. My tally is as follows:
Week no| 3| 7|11
No of squats| 34|42|41
No of press ups|10 full, 9 on knees|25.5 full|31 full
No of burpees|16|15|19
We started our usual workout then but today was spin the wheel. So whatever the wheel lands on is the exercise we do. This is always a tough day because invariably you end up doing a load of leg work. And then there's the mystery prize. Usually the mystery prize isn't too bad. It might be one minute of squats or burpees and it doesn't always land on the mystery prize anyway. Today it landed on the mystery prize towards the end of the first set of 10 minutes and the mystery prize was:
2 press ups, 2 squats, 2 burpees, 2 lunges
4 press ups, 4 squats, 4 burpees, 4 lunges
6 press ups, 6 squats, 6 burpees, 6 lunges
8 press ups, 8 squats, 8 burpees, 8 lunges
10 press ups, 10 squats, 10 burpees, 10 lunges
as fast as possible. When the wheel landed on the mystery prize a second time I thought I might cry but thankfully Joe switched it to 1 minute of lunges. It was after the 'bonus' 5 min abs workout that I threw up
Tuesday:
Run intervals 45:49 7.97 km (5:45 / km)
6 intervals with 90 sec recovery between each interval
Distance|Planned pace|Actual pace
1k | 4:30| 4:19
500m | 4:10| 4:04
500m|4:10| 4:07
200m |3:50| 3:26
400m |4:10|3:59
200m |3:50| 3:22
Core (PE with Joe) 30:00
Core (Abs workout ) 5:00
Dragged myself out of bed at 8a.m. to do the run. I don't know what that's about. I used to be great to get up in the mornings. I didn't find this session too bad although my pacing still needs a bit of work and I did walk the recoveries. I'm actually really enjoying this plan. I debated doing PE or not and decided I would. I'm glad I did as it was easier than usual and I felt much looser afterwards.
Wednesday:
Run 51:43 8.35 km (6:12 / km)
6:37 - 5:32
Core (PE with Joe) 30:00
Core (Abs workout ) 5:00
Legs felt surprisingly good this morning so I did a bit more than planned. PE was fun - exercises from around the world. Kick boxing from Thailand, sumo squats from Japan, sprints from Jamaica etc etc
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31 full press ups in a minute :eek: Fair play!
19 burpees nearly as impressive but I'd guess most posters on here would struggle to do 31 full press ups. Do you feel any noticeable strength uplift in your quads/glutes? How does running feel with all this PE? Is crossfit the next venture? 0 -
shotgunmcos wrote: »31 full press ups in a minute :eek: Fair play!
19 burpees nearly as impressive but I'd guess most posters on here would struggle to do 31 full press ups. Do you feel any noticeable strength uplift in your quads/glutes? How does running feel with all this PE? Is crossfit the next venture?
Ya my press ups have really improved. Mind you my arms were sore yesterday and a bit today. My quads and glutes have got stronger. I've noticed in the last couple of weeks my quads look different, more toned. I think my running form has improved and my aerobic fitness. I don't think I'll be venturing into the crossfit world. I'd quite like to start doing karate again but I don't think it will be possible just now
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Thursday:
Run intervals 43:00 7.66 mi (5:37 / mi)
3 x 1k with 90 sec rec
Distance|1km|1km|1km
Planned pace|4:30|4:10|4:30
Actual pace|4:25|4:05|4:24
Core (PE with Joe) 30:00
Core (Abs workout ) 7:00
Today's workout looked pretty easy on paper. I thought I'd fly through it. When I started my warm up and realised how heavy and tired my legs were, it was evident that would not be the case. Every rep was hard and it was the recoveries that were flying. I got it done though and that's the main thing. I was able to sneak in a little power nap in the afternoon before tackling the PE session 0 -
Friday:
Core (PE with Joe) 30:00
Core (Abs workout ) 5:00
Run 50:55 8.43 km (6:02 / km)
6:24 - 5:36
Did the S&C before my run today since it was only a recovery jobby and also it was raining first thing I was looking through my logs the other day and I did do a mile TT on the track. It was September 2015 and I did it in 6:12. 0 -
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career move wrote: »Saturday:
I strained my right quad again doing lunge jumps. I felt a sharp pain as if some of the muscle fibres were tearing when I dropped into the lunge. I finished the workout ok and then I put ice on it. There was no swelling and it's not sore to touch but there was kind of a dull ache in my quad Monday evening. When I got up this morning it still felt a bit achy and it's a bit tight when my right leg is fully extended. I was thinking I should take a step back week before this happened (there's none in the plan I'm following) so it's not the end of the world but I am annoyed with myself.
Ouch! I've been noticing a twinge in my right quad anytime I do lunges, never feel a thing on a run or any other time - I guess the moral of that story is lunges are bad for us. Joking aside, you've been flying along with all the (many) activities so hopefully a mini rest will see a big improvement! 0 -
Annie get your Run wrote: »Ouch! I've been noticing a twinge in my right quad anytime I do lunges, never feel a thing on a run or any other time - I guess the moral of that story is lunges are bad for us. Joking aside, you've been flying along with all the (many) activities so hopefully a mini rest will see a big improvement!
Haha I thought you were going to say the moral of the story is that we're just getting old:D 0 -
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Annie get your Run wrote: »Hey K, hope all is ok?
Hi AM. All good thanks. I've been injured since my last post. Overuse injury involving the glute, hamstring and quad muscles on right side. I've been doing hours and hours of rehab. It's a bit tedious and the recovery is not linear. I did 4 x 5min running with 2 min walk last wed and felt good. Then I tried 6 x 5min run with 2 min walk on Fri and I've been sore since. My physio is happy that I'm doing all the right things so I just have to be patient. Lucky I can do bike sessions on the turbo pretty much pain free. I'm trying to prioritise the rehab though so I usually only do 1 or 2 bike sessions. Hope all is good with you to and that the rebel County is treating you well 0 -
Ah damn! Sorry to hear that, fingers crossed you get it sorted and at least you have the turbo. When you're back up and running we might organise a trip to Ballyhoura country for a jog. I managed to get to Canon Sheehan loop before lockdown but lots more to explore no doubt! 0
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Annie get your Run wrote: »Ah damn! Sorry to hear that, fingers crossed you get it sorted and at least you have the turbo. When you're back up and running we might organise a trip to Ballyhoura country for a jog. I managed to get to Canon Sheehan loop before lockdown but lots more to explore no doubt!OOnegative wrote: »
I'm pretty sure that the bridge on that loop is where Dad used to pretend he was a troll and we had try and run across the bridge without him catching us.
We were kids obviously
That sounds like a great idea AM. By the time we're out of this lock down I should be able to jog 7k all going well!0
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