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The Next Chapter - Being Better Than Most People At Most Things
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Thanks for that, I've used Stronglifts 5x5 last year doing 3 sessions a week. I enjoy the simplicity of it, got me strong without getting big, which I like. As you progress though, it just takes a lot more time.
Will probably start with SL again but twice a week and when it starts going over the 30/40 mins, I'll look for sth else, might be back to you :-)
Stronglifts is ok but has some serious drawbacks. The main one being that you probably spend 50+% of the training cycle at relative percentages and volumes that don't do much for adaptation, and the remainder at intensities that are a bit too high long term
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Wild oul week so bumper update...
FRIDAY
Lifted things. Nothing to report. Played around with some programming changes
SATURDAY
14.38km @ 6m 12s
1hr 29min
76% MHR / 69% HRR
First run with someone in a while. Was really really nice. Was uphill pretty much half way. GAP was 6m 05s ish. Which was quite good for that HR.
MONDAY
Warm Up Run:
3.05km @ 6m 12s
18m 58s
71% MHR / 63% HRR
Lifting Session:
A) Bench Press - EMOM15
70kg 15x10
Chest Supported Row - EMOM15
50kg 15x10
C1) Incline Bench:
60kg 5x10
C2) KB Row:
24kg 5x10 - rest 2 minutes
D) Dips:
BW 5x10 - rest 60-120s
Putting the head down under the bar and on the road for the next few weeks. Can definitely budget for 3 lifting sessions and 3 runs. And will add a couple of easy 3-4km warm up runs to the lifting sessions to keep total volume high.
Only really have 1-2 run workouts per week on the FRR 5km plan, so will do those on the pure run days.
Total volume will probably be below what the program calls for and no doubt results will suffer somewhat as a result, but at least I'll finish it this way.0 -
Lifted on Tuesday. Built things Wednesday. Nice long run today (next post).
A) HB Squat:
105kg 4x5 Deadlift:
140kg 4x3
C) Military Press - EMOM15:
30kg 15x10
D1) Front Plate Raise - EMOM10:
20kg 5x10
D2) 90deg Lateral Raise - EMOM10:
5kg 5x10
E1) Barbell Curls - EMOM20:
20kg 10x10
E2) Superman Extensions - EMOM20:
#10 10x10
That was a frickin' lovely session.0 -
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Seems like everyone's slacking on logs these days... catching up too with;
FRIDAY
2km warm up run @ a very easy pace
A) Bench - EMOM15:
72.5kg 15x10 Chest Supported Row - EMOM15:
52.5kg 15x10
C1) Incline Bench:
62.5kg 5x10
C2) KB Row:
24kg 5x10 - resting about 60s
D) Dips:
bodyweight 5x10 - resting 60-75s
Really really good session. Felt very fresh and performed well.
TODAY
12.02km @ 5m 58s
1hr 12min
76% MHR / 69% HRR
Lovely little run there. Don't think I've done a long-ish run at conversation pace that came in under a 6 minute average before.0 -
A) HB Squat:
105kg 4x6 Deadlift:
140kg 4x4
C) Military Press - EMOM15:
32.5kg 15x10
D1) Front Plate Raise - EMOM10:
20kg 5x10
D2) 90deg Lateral Raise - EMOM10:
5kg 5x10
E1) Barbell Curls - EMOM20:
22.5kg 10x10
E2) Superman Extensions - EMOM20:
#10 10x10
Small jumps on the last workout.
Chopped down some trees and went for a walk afterwards so basically did cardio too.
Good start to the week.
Gonna push tomorrow's warm up run out to about 3.5/4k before a nice long one on wednesday.0 -
TUESDAY
A) Bench - EMOM15:
75kg 15x10 Chest Supported Row - EMOM15:
55kg 15x10
C1) Incline Bench:
65kg 5x10
C2) Cable Row:
30kg 3x10 - resting about 60s
D) Dips:
bodyweight 5x10 - resting < 60s
TODAY
18.09km @ 6m 08s
1hr 51min
79% MHR / 71% HRR
Couple of good days there.
The lifting is progressing nicely. Nothing really to report on it other than "tipping along". Was supposed to run long but ended up with an unavoidable medical thing to take care of so time was compressed.
Today's run was nice. There's some really nasty drags that even run slowly had me up over 90% (Killiney Dart station towards Coliemore Road). Think it's probably my second longest run ever. Last time out over that distance was around 6m 24s /km @ a similar HR effort back in late December. Nice little bit of progress there anyway.
Running 3x and lifting 3x is really suiting me at the mo.0 -
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Bumper update incoming...
TUESDAY
A) Bench - EMOM15:
77.5kg 15x9 Chest Supported Row - EMOM15:
60kg 15x9
C1) Incline Bench:
67.5kg 5x10
C2) Cable Row:
35kg 3x10 - resting about 60s
- skipped dips - time
THURSDAY
7.58km @ 5m 59s
45m 22s
76% MHR / 69% HRR
FRIDAY
A) Squat:
105kg 4x7 Deadlift:
145kg 4x5
SATURDAY
14.07km @ 6m 22s
1hr 29min
80% MHR (there was a 4km 7% gradient section)
SUNDAY
8.02km @ 6m 20s
50min 48sec
71% MHR / 60% HRR
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REAL hectic week that had me very short on time, very high on stress and operating mostly on auto pilot WRT training.
Not much lifting done, but the two that did get done were strong.
Still holding my 30km weekly average since the end of feb. Probably the most consistent I've been. Have had higher average weeks across a 4 week period but always with massive drop offs or near missed weeks altogether.
Saturday's run saw us going up the back route to bray head from behind the golf club. It's about 240m up over 3.5km or so - a nice long 7% slog. Was at 80% for a good portion, and over 90% for 11 minutes or so, tapping out at about 96%, despite the km averages being down around 6m 45s!!!!!
That, combined with the lower body sesh the day before had me absolutely F*CKED on Sunday, but with a few km left to keep my average up I went out on a real slow easy recovery run and got it across the line.0 -
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BeginnerRunner wrote: »..... I'm in fitness for the rest of my life...
This resonates with me. Its actually one of my core values. If I couldn't run, I'd row, or swim, or lift or climb... doesn't matter.
Good luck with the re-opening. No doubt its a stressful time after the months of waiting and I hope it goes well for you and everything remains open.
I was reading your first post. You want to become the best runner you can be, better than most in fact
However you are still maintaining a lot of heavy lifting. I get that its nowhere near your competitive volume or intensity but keeping up lifting and running is interesting. If you were doing shorter runs like track or were a crossfitter then it makes sense. However you seemed more focused on 5-10k being a step to longer distances, becoming a runner? Lifting and strength has a place in any sport and runners probably don't do enough of it. But at some point to improve as a runner you need to run more and do less of other things.
I remember back in college trying to play competitive rugby and row competitively. It didn't work. Last year with a foot injury I rowed every day of the summer. Then as I got back running, I rowed less. My rowing fitness has fallen off as my run fitness improved. I still row once a week and maybe twice but to be a better runner I've focused on running and the accessories, S&C etc that comes with that.
At some point the heavy lifting will have to give if you want to improve as a runner. Particularly when you bring interval, tempo stuff in regularly.0 -
+1 on the fitness for life motto
My love for running actually developed from the lifting classes I was doing a few years ago, we'd start the class with warm up jog around the building and it grew from there (although I had been jogging a bit up to that point). I wasn't at your standard but was swinging a 32Kg KB and deadlifting my bodyweight roughly. I wasn't long discovering that I couldn't do both well so lifting went. In hindsight, the wrong choice for me although I wouldn't have met all the amazing people I did if I'd stuck with lifting only!!!
They both have fantastic benefits, I'd stick with both and sacrifice being the best at either for those benefits!
Best of luck with the reopening, there'll be lots of happy clients awaiting the big day
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TUESDAY
A) Bench - EMOM15:
80kg 15x9 Chest Supported Row - EMOM15:
62.5kg 15x9
C1) Incline Bench:
70kg 3x10
C2) Cable Row:
40kg 3x10 - resting about 60s
D) Dips:
3x10 - resting < 45s per round
WEDNESDAY
5.03km @ 6m 01s
30min 18sec
77% MHR / 70% HRR
THURSDAY
7.54km @ 5m 29s
41min 23sec
82% MHR
inc. 3.2km @ 4m 32s & 91% MHR
Good few days of training done there.
Was a bit short of time on the lifty stuff so dropped a few of the assistance sets.
Had itchy feet yesterday so did a short run.
Got into today's run feeling a bit groggy thanks to a non sleeping baby, but once I got moving things felt REAL good at the turn around point so I figured I'd put the boot down a little and see how I did.
First 2km were just about net downhill, but averaged 4m 34s ish, so I wanted to see if I could that pace or below on the flat and knocked out a third km @ 4m 31s. Was very happy with that.
My "best" previous run was a 20 minute (4k-ish) tempo run at about a 4m 49s a little over a month ago, so encouraged by today. Also tapped out HR @ 98.5% of max but it still felt ok-ish.
A nice honest effort all around.0 -
shotgunmcos wrote: »This resonates with me. Its actually one of my core values. If I couldn't run, I'd row, or swim, or lift or climb... doesn't matter.
Good luck with the re-opening. No doubt its a stressful time after the months of waiting and I hope it goes well for you and everything remains open.
I was reading your first post. You want to become the best runner you can be, better than most in fact However you are still maintaining a lot of heavy lifting. I get that its nowhere near your competitive volume or intensity but keeping up lifting and running is interesting. If you were doing shorter runs like track or were a crossfitter then it makes sense. However you seemed more focused on 5-10k being a step to longer distances, becoming a runner? Lifting and strength has a place in any sport and runners probably don't do enough of it. But at some point to improve as a runner you need to run more and do less of other things.
I remember back in college trying to play competitive rugby and row competitively. It didn't work. Last year with a foot injury I rowed every day of the summer. Then as I got back running, I rowed less. My rowing fitness has fallen off as my run fitness improved. I still row once a week and maybe twice but to be a better runner I've focused on running and the accessories, S&C etc that comes with that.
Technically I said I wanted to be better than most people at most things, not better than most runners at running I'm not naive enough to think that a few months or a year or running would have me out pacing people training it 5+ years.
Distance wise, I'm using 5-10km as my marker, mostly because I can improve at it by continuing to do "easy" runs. Figure if I wanted to get better at shorter stuff there'd be a lot of time in the pain cave, and if I wanted to get better at longer stuff the time commitment would be too great?
The rugby / row / run point stands up, but the biggest difference is that if I was to cut the lifting volume down further I'd probably end up losing even more muscle, and since I've spent (literally) 10+ years building it I'm not giving it all up
You could probably argue that I could just go and regain it with a muscle focused cycle, and I could - but doing that would mean cutting run volume way way down and seeing that go backwards.
I guess what I'm trying to do is some sorta concurrent approach.At some point the heavy lifting will have to give if you want to improve as a runner. Particularly when you bring interval, tempo stuff in regularly.
I've deffo noticed the biggest recovery demand from those style workouts alright. I expect I'll be in bits tomorrow now after todays effort.Annie get your Run wrote: »+1 on the fitness for life motto
My love for running actually developed from the lifting classes I was doing a few years ago, we'd start the class with warm up jog around the building and it grew from there (although I had been jogging a bit up to that point). I wasn't at your standard but was swinging a 32Kg KB and deadlifting my bodyweight roughly. I wasn't long discovering that I couldn't do both well so lifting went. In hindsight, the wrong choice for me although I wouldn't have met all the amazing people I did if I'd stuck with lifting only!!!
They both have fantastic benefits, I'd stick with both and sacrifice being the best at either for those benefits!
Best of luck with the reopening, there'll be lots of happy clients awaiting the big day.
I think this resonates the best with me. I generally try to be good at whatever I do, but I don't think I could totally sacrifice lifting for it and it seems the recovery impact from running hard was far greater than I expected.
That being said, today's run confirms I don't need to feel smashed all the time to see progress!Dubh Geannain wrote: »Running 4 days a week can be plenty. Especially starting out. It's worked for me where I've been averaging just over 4 days per week for the last 2 years.
That's very encouraging to hear. Thank you! Could prolly do it faster if I ran more regularly, but I'm sure I've a bit more room to improve before I have to bump up the frequency 0 -
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FRIDAY - lift
A) HB Squat
110kg 5x3 Deadlift
145kg 5x54 Military Press - EMOM15:
40kg 15x9 (deffo didn't get all 9s)
C1) Barbell Curls - EMOM20:
27kg 10x10
C2) Pushdowns - EMOM20:
20kg 10x10
SATURDAY - run
9.5km @ 6m 09s
58m 25s
78% MHR / 70% HRR
MONDAY - run
4.8km @ 6m 04s approx.
29mins approx.
77% MHR / 69% HRR
TODAY - lift
A) Bench - EMOM15:
82.5kg 15x9 Chest Supported Row - EMOM15:
65kg 15x9
C1) Incline Bench:
72.5kg 5x10
C2) Cable Row:
40kg 5x10 - resting about 60-90s
D) Dips:
6x10 - resting < 60s per round
//
Another bumper update. Still not 100% ok so easing myself back in.
Saturday's run was grand. Was absolutely in bits after it physically. Thought I'd lost all my preparedness but then remembered I'd also assembled a trampoline for my son that day and spent a large portion of the next 48 hours ****ing around on it. So the physical discomfort was probably as a result of that
Monday's run was really just a bit of a shakedown to get something done. Got runs planned for tomorrow and Saturday too. Might stick a short one in elsewhere to get back to 30km/week.
Both lifting sessions fairly sucked. Endurance fell off the edge of a cliff but that's not too surprising after 2 sessions in as many weeks.
We're off to Connemara for a couple of weeks in july so using between now and then as a run in to really knuckle down with training and try to drop some body fat. I've been paying attention to things recently and my BW currently is sitting right around my average lowest weight for the last couple of years anyway.
If I could drop 5.6kg between now and then I'd be a very happy camper.0
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