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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.
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Falling apart gives you a reason to build something new.
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That was a nice session on Friday.
In the interest of keeping the logs interesting and the discussion going
I've often wondered if you were to do up a Grads plan nowadays, would it be all that different to the one you did years ago? Has any of your thought process or methodologies changed since?0 -
Swashbuckler wrote: »That was a nice session on Friday.
In the interest of keeping the logs interesting and the discussion going
I've often wondered if you were to do up a Grads plan nowadays, would it be all that different to the one you did years ago? Has any of your thought process or methodologies changed since?
Very good question.
To be honest there is always things I would probably tweak here or there but I think that is the nature of coaching we are always changing and even with athletes I work with the training tends to naturally evolve in different ways.
Overall I like the overall design of those plans though and I would be confident they would get a person to the start line in fitter shape that they have ever been in. They probably won't suit everyone as they are not based on target times and as a result some people won't see them as aggressive enough to achieve there immediate goals. In truth there are other plans which will probably get people from A to B quicker but it is designed with the view of continual long term progression i.e building on cycle after cycle which is a patience not for everyone.
As you can see from my own base phase it is very much based on the same principles as the one in the Grad plan.
The only thing that immediately stands out would be inclusion of more hybrid style sessions for the bit of hard work (i.e hills and the AP stuff) being tacked on to sessions in small amounts rather than singular sessions tackling them (so say 3-4 x 1 min hills at end of CV etc. The only issue I would have around that is that it might over complicate what is designed to be a basic plan.
(Could talk about drills, S and C etc but I think these would largely be ignored or alienate people from the plan)0 -
Wasn't gonna update this given training wise had not been anything to write home about the last while but with every in the boat of no racing/ specific training figured no harm updating especially in self isolation.
Wen't through a bad patch - short term sleep issues which ended up leaving me hugely run down and bringing on a long string of illness which couldn't shake.
As a result training once again went by the wayside bar the odd isolated run and the odd pacing of coachees through sessions (nothing quicker than 7.30 thankfully as anything more and I would have probably been pretty useless as a pacer :P)
Since Thursday though the new world order kicked in. Now set up working from home for the forseeable along with herself and with the little lad off creché so will lead to interesting times to say the least. Normally I am fairly laid back about these kinda things but with high risk family members we are taking it fairly serious as well as me having to go into the office Friday followed by it being shut down midshift as a precautionary measure.
Despite the negativity around I am trying to make the best of it. Without a commute, getting him to creché, alot less meetings and work being a very strange place (hugely affected by everything as it is sports related but busy as a result of innovation to tackle it) Getting to spend more time with the family. focusing on creatively keeping him entertained while working and doing things for our own sanity it could be the making of my rebuild to a fit and healthy runner again
Had planned to get straight back into running but had some stomach issues (not corona related but none to pleasant all the same) so yesterday was the first day I got out for a run
Tues
35 min easy - No garmin
Couldn't find the garmin and the strava app wouldn't record so just got out and ran. Wind was a killer and park was rammed so this consisted of bobbing and weaving offroad. For once had no issue with pedestrians clearing house as you run near
Gonna use the extra time to work on yoga, S and C and all the things that usually fall by the wayside. Did the yoga every morning last year and found it a great way for starting the day and gonna try repeat the same routine I did back then and hopefully instill good habits during this period.0 -
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If you put a few drops of vanilla essence in to the egg and beat them together before dropping them in, they're even more lush.
They're also delicious crumbled over ice cream
- there was only 1 left and there was killings over it so had to invent a way to share it out :mad: 0 -
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Tuesday
AM Yoga
PM Mona Fartlek (3.28 miles in 20 min)
Daily Challenge Core Workout Circuit
Circuit (time listed)
Seated Ab Circles Clockwise (60 sec)
Seated Ab Circles Counter Clockwise (60 sec)
Drunken Mountain Climbers (60 sec)
30 sec rest
Marching Planks (60 sec)
Scissors (60 sec)
Russian Twist (30 sec)
Today reminded me that you can get damn good work done if you really focus on quality in a short space of time. The Mona Fartlek is normally one I reserve for when I am in a time crunch on holidays but it blended well with the Fartleks I had been doing recently as it was exactly 20 mins in total for the workout on the nose. The session is 2x90 sec, 4x1 min, 4x30 sec, 4x15 sec off equal recovery steady.
I'll be honest for these Fartlek sessions I don't really care about the reps I am more concerned with keeping the recoveries steady as strength over speed at the moment despite the low volume in the sessions. Cracking day for it and Garmin reported that I am atleast good for an 18.41 5k in the coming weeks for the TT
Core is not a term I am mad about as it is normally associated with isometric holds or generic "ab work" as the abdominal muscles are multi directional and as such need to be treated as such so the aim here was to use a mutidirectional circuit work. Won't lie it was the hardest 5 minutes of my life and included a few broken 1 min reps but targeted top down, bottom up, cross body and rotational aspects of the Abs. There was a couple more exercises here but I knew my limits and left it as challenging with room for improvement0 -
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Care to share the BBQ sauce recipe?
I’m hoping it’s just the self isolation that has made the most interesting aspect of my training log being the recipes
2 cups ketchup
2 table spoons Worcester sauce
3 table spoons brown sugar
1 table spoon paprika
2 teaspoons Colman’s mustard
1 juiced lime
Low heat stirring continuously for 2-3 min and allow to cool before adding to the slow cooker (half on base and half after chicken breasts added0 -
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