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Friday, September 28, 2012

Strength: Workout A

Strength: Workout A

Squat: 82.5x3x5
Bench Press: 60x3x5
Deadlift: 105x3x5

Situps: 2x20 (unanchored)
Standing Russian twist 20 w/ 5kg plate

Staying the same on squat and bench, increased 5kg on deadlift. Should be able to move up on squat, felt pretty good. I'm scared of dropping 60kg on my head with the bench so haven't quite worked up the guts to increase. Deadlift was tough.

First night taking ZMA in an attempt to improve recovery and boost some testosterone. At least need some decent magnesium.

Thursday, September 27, 2012

24km Cycle

http://connect.garmin.com/activity/227264243

Distance:24.39 km
Time:1:03:18
Avg Speed:23.1 km/h
Elevation Gain:486 m

Brutal climb up Bowen Mountain. Last time I failed to make it up. Haven't been out for a proper ride for nearly two weeks. Longest endurance/cardio break since the beginning of the year. Could feel yesterdays heavy weights in the quads the whole time.

Wednesday, September 26, 2012

Strength: Workout B

Strength: Workout B

Squat: 82.5x3x5
Press: 37.5x5, 40x2x5
Power Clean: 60x5x3

Squats and cleans are a bit ugly.

Monday, September 24, 2012

Strength: Workout A

Strength: Workout A

Squat: 75x3x5
Bench Press: 60x3x5
Deadlift: 100x5

Still don't feel at 100%. Only increased the deadlift.

Was looking over some of my old crossfit workouts to see where I was at strength wise - I found my max deadlift was 150kg, my max squat was 100kg and max bench seemed to be 60kg. That was over two years ago.

Also had a look over some of my running entries. Funny how I was struggling through 20km's at 5:55 pace and just before being injured ran 30k at 4:30 pace.

Thursday, September 20, 2012

Strength: Workout A

Strength: Workout A

Squat: 80x3x5
Bench Press: 60x3x5
Deadlift: 95x1x5
Sit-ups : 25 15 10 (unanchored)

No increase on the squat, increased the others. Bench doesn't feel good. deadlift I reckon I could go up - grip isn't great. Squat felt better - so maybe I'll try get it up 2.5kg on Saturday. I start to feel anxious about dropping the weight or hurting myself with the bench and the squat.

Haven't done any exercise since Saturday - lost a tonne of mojo post Sydney Marathon - and I didn't even run! My foot pulled up really sore after being out on it for about 7 hrs and jogging a little bit from place to place. It was good to get a couple of good looks at the elite runners - especially Ben St Lawrence in the half who must have one of the nicest running techniques going. Somehow post Olympics he was beaten - looking forward to his marathon debut.

The top three. Ben St Lawrence (3rd), Scott Westcott (2nd), Takahiro Gunji (1st)   

Lead pack at 5k. Kawauchi (in green) broke the course record.


Also got to see the elites at the front of the marathon and ended up having the photo I took on the Japan Running News blog - I was tweeting the splits of Yuki Kawauchi where I could. Social media was good - had a tiny bit of interaction with Lee Troop and Ben St Lawrence.

Saturday, September 15, 2012

20km Cycle

http://connect.garmin.com/activity/222662092
Distance:20.49 km
Time:58:05
Avg Speed:21.2 km/h
Elevation Gain:434 m
Out on the mtn bike.

Friday, September 14, 2012

Strength: Workout B

Strength: Workout B

Squat: 80x3x5
Press: 37.5x3x5
Clean: 57.5x5x3

Realised I have been doing sets of 3 x 5 for the cleans when starting strength recommends 5 x 3.. Anyways. Tried to clean 60kg but dropped it, still getting used to it. Squats are still not deep enough. Think I'm just freaking out a bit at the end point.

Thursday, September 13, 2012

45km Cycle

http://connect.garmin.com/activity/222057643
Distance:45.24 km
Time:1:43:27
Avg Speed:26.2 km/h
Elevation Gain:530 m

Out to the Colo River. Putty Road has a big 2k drop down to the river and, of course, the big 2k climb back out. Solid ride with some fatigue in the quads from last night.

Wednesday, September 12, 2012

Strength: Workout A

Strength: Workout A

Squat: 80x3x5
Bench Press: 57.5x3x5
Deadlift: 90x1x5

Losing form on the squats and not getting quite deep enough.

Am thinking I will have to stick with the squats and benches at this weight for a little bit. Maybe increase the dead by 5kg

Tuesday, September 11, 2012

16km Cycle

http://connect.garmin.com/activity/221328313
Distance:16.30 km
Time:36:11
Avg Speed:27.0 km/h
Elevation Gain:211 m
Just a quick one to get the blood pumping and the legs moving.

Monday, September 10, 2012

Injury Update: Part Two

A visit to Damien to update myself on the injury situation. The fact that I still have some pain around means I'll need to stay off it for at least another three, if not four (probably four) weeks. Have been going back and forth whether to get an MRI which is expensive and at this stage may or may not show anything. Might go to the GP and get a referral for a CT scan which I can get done on medicare apparently.

Anyway, looking at at least two months from today before back at any volume, and that's at an absolute minimum.

On a positive note, I don't have tuberculosis as confirmed by the chest clinic.

So basically the plan is: build some decent strength, keep the endurance up with cycling, ramp up the running until I get back to the volume I want then hit November, December, January, February with solid base work, hopefully a couple of races in there with SMC and some track races, 1500m, 3000m, 5000m. Then start the pfitzinger plan 18 weeks out from Gold Coast which will encompass Canberra mid-April. The idea being that over summer I will get at least 8-12 Long runs of 30+km, and have 12 weeks over 100km.

Base training will look like this: (once I've built up to it)
DAY
SESSION
KM’s
Mon
1hr run (12km), EASY
12
Tue
1hr 30m STEADY
18
Wed
Light fartlek 1 hour incl 6-10 short sprints
14
Thu
1 hr 30m STEADY
18
Fri
1 hour EASY
12
Sat
1 hour ¾ effort marathon pace
15
Sun
2 hr 30m
30

Km's aren't going to be like that at first, but general structure will be the same - pretty much straight out of the Lydiard book.

Sounds great in theory, but so far the wheels have fallen off every time I've gotten near that mark. I do think that that is because I've hit the volume and intensity buttons at the same time - something I need to be very wary of.

And this is how I am going to approach strength work from now on: http://hitsystem.com.au/2009/10/06/incorporating-alactic-strength-training-into-a-middle-distance-training-programme/


Strength

Strength: Workout B

Squat: 77.5x3x5
Press: 37.5x3x5
Power Clean: 50x3x5
Plank: Max hold
Situps: 40 - 30

Didn't have the balls to jump up to 80kg yet. Did 2 40kg presses but had to drop back. Starting to get a bit better with the clean but foot got irratated by them slightly. Actually starting to feel like I'm doing some work.

Sunday, September 9, 2012

63km Cycle

http://connect.garmin.com/activity/220365007
Distance:63.28 km
Time:2:13:13
Avg Speed:28.5 km/h
Elevation Gain:504 m
Slightly flatter ride today which means a more constant pedalling tempo. Legs were pretty tired already and are now quite fatigued.

Weekly Totals:

Cycle: 114.87km (4:15:31)
Strength: 2:15:00

Total Time: 6:30:31

A bit less on the bike, a bit heavier with the weights.

Saturday, September 8, 2012

35km Cycle

http://connect.garmin.com/activity/219948150
Distance:35.37 km
Time:1:25:41
Avg Speed:24.8 km/h
Elevation Gain:622 m
Damn hills. Bowen Mountain beat me into submission and I didn't make it to the top.

Friday, September 7, 2012

Strength

Strength: Workout A

Squat: 75x3x5
Bench Press: 55x3x5
Deadlift: 80x1x5
Sit ups: 3x30

Starting to get to the limit of my strength now.


Wednesday, September 5, 2012

Strength

Strength: Workout B

Warm Up: 10mins easy bike, 3x10 20kg Kettlebell

Squat: 70x3x5
Press: 35x3x5
Power Clean: 40x3x5
Sit ups: 2x30 (feet anchored)

Squats are starting to get a bit heavy at bodyweight. Bit bloody rusty on the technique still, especially power cleans - partially because I don't want to land too hard on the foot.

I don't think the linear progress is going to last long. If I can get up to about 80kg over five sets in the next week I'd be happy - then I can just hold it around there and incrementally increase. Need to get the deadlift up to about 100kg for one set of five and the cleans up to about 60 or 70kg I think.

Once I'm running it needs to be a maintenance program and will need to start some more running specific stuff.

Tuesday, September 4, 2012

16km Cycle

http://connect.garmin.com/activity/218589305
Distance:16.22 km
Time:36:38
Avg Speed:26.6 km/h
Elevation Gain:174 m
Easy, short ride to get some fresh air.

Am now at 99.9% certainty that I will pull the pin on Sydney. Probably won't run until at least mid-week next week.

The plan is to build some good mileage, get stronger and fitter, try and do some monthly 10k or half marathons at SMC, maybe a Parkrun 5k, maybe a track 1500m and 3000m, and then attack the sub 3 at Gold Coast 2013.

Monday, September 3, 2012

Strength

Workout A:

Squat: 65x3x5
Bench Press: 50x3x5
Deadlift: 70x1x5

Core: Sit ups:2x20, Plank, Leg lower

Did the same as Saturday but actually did the deadlifts. Off to see the osteopath again - not sure what he can do. Am thinking I should get an MRI so I know the extent of the damage. Took about three steps jogging and could feel that it isn't right. I guess I'll leave it right up until the last minute to decide what to do. Do I take the risk of developing a full on stressie and then have to have 8-12 weeks off, or try and get this sorted in the next couple of weeks. Well, looking at it like that it's obvious right? Don't want to take 2-3 months off.

The more I read, the more I believe that I have a stress reaction in my navicular. Its so weird. Right now I can feel it under my foot. At other times its down near my toe or right up near the ankle.

Sunday, September 2, 2012

62km cycle

http://connect.garmin.com/activity/217642313

Distance:62.08 km
Time:2:21:06
Avg Speed:26.4 km/h
Elevation Gain:615 m
Nice morning ride out to Sackville. One day I'm going to do the big 110k ride out to Wisemans Ferry.


Saturday, September 1, 2012

35km Cycle + Strength

http://connect.garmin.com/activity/217231495
Distance:35.01 km
Time:1:18:13
Avg Speed:26.9 km/h
Elevation Gain:357 m
Another morning on the bike. Really starting to miss running, although I do like that I can see a big amount of the countryside in a bit over an hour. Hands turned to ice on the downhill as I stupidly removed gloves...

PM

Strength: Workout A

Squat: 60x3x5
Bench Press: 45x3x5
Dead lift: 70x1

Was meant to do deads 5x1 but just did a single. Stupid fuck.