Shin Splints Cramp and Sweaty Balls

[olibeast]

Cardio: Intervals

0.5 Mile @ 3:40 mins Avg mile: 7:18
0.5 Mile @ 3:45 mins Avg mile: 7:28

___________________

-Decided to up it a lot this week as i missed out on a lot of mileage last week. 800m intervals likely to help me out more than 400 as well imo. Didnt take my HR monitor as its kind of useless on this day and i was in a bit of a rush.

[DannPM]

Dude that's a great pace to sustain for 800m intervals. Give it a few weeks and some of that'll transfer over to your tempo runs.

I'm not sure if you skipped the long-slow run but those are the most important IMO. Huge overall endurance builder.

[olibeast]

Dude that's a great pace to sustain for 800m intervals. Give it a few weeks and some of that'll transfer over to your tempo runs.

I'm not sure if you skipped the long-slow run but those are the most important IMO. Huge overall endurance builder.

I did skip it mate and i think you're right. Last week was terrible for me running wise. I will make up for it this week.


Thanks man. I preferred the 800m intervals to the 400. I think that's the kind of pace i need to be able to sustain for my target 5k time.

[olibeast]

Pushups 120 Seconds Rest Wk3 Day3

BWx11
BWx13
BWx9
BWx9
BWx13+ (15)


___________________

-Starting to think this program might not be the one.

[olibeast]

Cardio: Tempo

3.00 Mile Run @ 25:54mins

Avg mile: 8:38

Mile 1: 8:16
Mile 2: 8:52
Mile 3: 8:45

___________________

-Max HR: 176 bpm Avg HR: 167 bpm

-This hurt, shins suffered not sure why. Combination of stretching last night and intervals on Monday. Was just going to do 25 mins but when i looked at the distance i was so close to 3 miles i went for that instead. Took me while to get my HR up and keep it there, felt harder than usual. Hopefully be ok for LSR later this week. Anothing thing to note is im getting a different time on my HR monitor watch than i am to the phone app, which is really discouraging when i look at it. Im hoping im running over distance as well if this is the case.

[olibeast]

Klokov Press (Paused)

22.5x12
22.5x11
22.5x11
22.5x11


Incline DB Press (Paused)

12.5x9 (5 sets)


Seated Lateral Raise

7.5x20
7.5x20
7.5x20


Decline Skulls

20x10
20x12
20x10


CGPU

BWx6
BWx6
BWx6

___________________

-Happy with that.

-Legs pretty sore today

[olibeast]

Behind the Neck Chin

BWx8 (3 sets)


Lying Rear Delt Flyes

1.25x20 (3 sets)


Rear Delt Row

1.25x10 (3 sets)


Hammer Curls

10x9 (3 sets)


DB Curls

7.5x8
7.5x8
7.5x8


___________________

-Starting work again next week, so probably means i'll stop lifting again lol.

[olibeast]

Pushups 60 Seconds Rest Wk4 Day1

BWx12
BWx14
BWx11
BWx10
BWx16+ (16)


___________________

-I don't feel like these are getting any easier. Last set was sloppy. Maybe i'll go back to "touch 'n' go" for a while. Probably repeat this day either way.

[olibeast]

Single Leg Calf Raise

5x8
5x8
5x8


Reverse Calf Raise

15x20
15x20
15x15


Pause Squats (flat shoes)

80x1
50x3
50x3


Decline Situps

5x5 (2 sets)


Planks

BWx 60 secs
BWx 40 secs
BWx 40 secs

___________________

-Felt like doing something different. Decided to squat in flat shoes. I think this might help my ankle mobility. It felt really different, really alien and not nice at all. With my squat shoes i hit a wall in the hole that i can pause to, no such case with flat shoes i have to actually hold myself with my legs. I am bent over a lot more and my lower back is getting work harder. I need to get stronger at these.

-Also decided to max out the decline on situps as well. Stretched me out and felt it in my core much more.

[olibeast]

Cardio: Recovery Run

1.50 Mile Run @ 19:02mins

Avg mile: 12:40

___________________

-Max HR: 153 Average HR: 144

-Decided to do my recovery run tonight as im just to tired to do my LSR, but i wanted to get out and do a run. Wasnt pleasant, legs didnt hurt but it wasnt comfortable. Hopefully good nights rest and recovery i'll feel better tomorrow. HR was spot on tonight. I was barely moving going up the hills and probably looked like a right tit, but w.e. Ive also noticed that my avg mile speed is quicker than my last RR but my avg HR has gone down so i see that as an improvement.

[olibeast]

Cardio: Long Slow Run

4.5 Mile Run @ 42:36mins

Avg mile: 9:28

Mile 1: 9:13
Mile 2: 9:38
Mile 3: 9:24
Mile 4: 9:30

___________________

-Max HR: 175 bpm Avg HR: 167 bpm

-Pretty happy with that. HR was bordering on Tempo pace towards the end but i felt pretty comfortable really. Had to make myself slow down a couple of times. Significant improvement on my last LSR. Did an extra 0.73 of mile with only an extra 2:30 mins of running. Shins not too bad, did a lot of fascia release before i went. Got more comfortable as i went. I think its time to invest in some lycra, i forgot last time i did LSR i started to get some chaffing and it got pretty bad tonight.

-Hopefully go for 10.5 miles next week. Made it through this week.

[olibeast]

Pushups 60 Seconds Rest Gainers

BWx10
BWx10
BWx10


___________________

-Still to the bleep. Recommended by an ex royal. The increments on 100 pushup program are too steep. Gainers, basically 6 days a week, add 1 rep every day.

[olibeast]

Pushups 60 Seconds Rest Gainers

BWx11
BWx10
BWx10


___________________

-Yesterdays.

[olibeast]

Pushups 60 Seconds Rest Gainers

BWx11
BWx11
BWx10


___________________

-Todays.

[olibeast]

Incline DB Bench

22.5x7
22.5x7
22.5x8


Flat DB Bench

17.5x6 (3 sets)


JM Press

27.5x12
27.5x9
27.5x9


DB Tate Press


___________________

-Kind of happy. Messed up on the flat DB and JM press, did less than last week even though i could have done more, just didnt plan it out well.

-Missed out tates as it was late, will chuck them in later this week some where.

[olibeast]

Cardio: Intervals

0.5 Mile @ 3:35 mins Avg mile: 7:11
0.5 Mile @ 3:35 mins Avg mile: 7:11
0.5 Mile @ 3:45 mins Avg mile: 7:30

___________________

-The last one was hard. Made me realise how far away i am from being ready. I think i need to double my current mileage. I had around 3:30 mins rest between each interval as well. Had to wear some decent padded shoes tonight as ive been on my feet for the passed 2 days and i calfs were really sore yesterday, so i was bit apprehensive and took a precaution. It still kind of hurt, but not enough for me to stop.

-However, quicker and further than last week 5 second PR (twice)

[DannPM]

Nice intervals mate. Hard is good, as long as isn't hurting you. Just remember when it gets tough, that's how you adapt!

[olibeast]

Pullups

BWx8
BWx6
BWx6

Incline Chest Supported Row

10x12
10x12
10x12
10x12
10x10


Band Face Pulls (One arm)

Mini x8
Mini x5
Mini x5


Reverse Curls

20x11
20x11
20x11

___________________

-Had a week of work last week and struggled to balance everything. Need more discipline

[olibeast]

Cardio: Recovery Run

1.50 Mile Run @ 18:24mins

Avg mile: 12:18

___________________

-Max HR: 152 Average HR: 146

-Wanted to get out and do a run but also want to be able to run fresh tomorrow so did this... 38 seconds quicker over the same distance while keeping my HR in the recovery zone. I see that as an improvement, so im happy.

[olibeast]

Nice intervals mate. Hard is good, as long as isn't hurting you. Just remember when it gets tough, that's how you adapt!

Cheers mate. Sorry i aint been around to post much in your log, been busy. You know how it is.

[olibeast]

Pushups 60 Seconds Rest Gainers

BWx12
BWx12
BWx12


___________________

-Just posting these up when i remember. Doing 3 days on, 1 day off.

[olibeast]

Single Leg Calf Raise

5x8
5x8
5x10


Reverse Calf Raise

15x20
15x15
15x20


Pause Squats (flat shoes)

50x5
50x5
50x5


Decline Situps

BWx15
BWx10
BWx10


Planks

BWx 40 secs
BWx 40 secs
BWx 40 secs

___________________

-Still getting used to flat shoes. Feels like im stretching/using things that havent been stretched/used in a while.

[olibeast]

Cardio: Intervals

0.50 Mile @ 3:44 mins Avg mile: 7:24
0.50 Mile @ 3:46 mins Avg mile: 7:31
0.50 Mile @ 3:52 mins Avg mile: 7:41
0.51 Mile @ 3:44 mins Avg mile: 7:19
___________________

-Went in my barefoot shoes. Not too bad, shins hurt a bit on the walk home. Had a big head went on the last 0.20 mile of the route and my legs were a bit jelly from lifting, so i put that down to the slower times. Worked last week and i had difficulty staying motivated to do anything after getting home. Thats why i missed out a **** load of mileage last week.

[olibeast]

Klokov Press (Paused)

20x17
20x17
20x17


Incline DB Press (Paused)

12.5x8 (3 sets)


Seated Lateral Raise

7.5x15
7.5x10
7.5x15


Decline Skulls

20x11
20x11
20x11


___________________

-Did this yesterday, was pretty knackered. Happy with the klokovs but my shoulders were fried afterwards, so i cut my bench down as it wasnt happening. Sacked pushups off as im getting enough of those from gainers.

[olibeast]

Pushups 60 Seconds Rest Gainers

BWx13
BWx13
BWx12


___________________

-didnt have time for these this morning.

[olibeast]

Behind the Neck Chin

BWx5 (5 sets)


Lying Rear Delt Flyes

2.5x12 (3 sets)


Rear Delt Row

1.25x8 (3 sets)


Hammer Curls

10x9 (3 sets)


DB Curls

7.5x8
7.5x8
7.5x8


___________________

-

[olibeast]

Cardio: Tempo

3.00 Mile Run @ 24:40mins

Avg mile: 8:14

Mile 1: 8:06
Mile 2: 8:26
Mile 3: 8:08

___________________

-Max HR: 181 bpm Avg HR: - bpm

-Let my HR get a little too high but i just wanted it to be over. I wanted to stop after the first mile lol. I think keeping up with the intervals has made my legs stronger. I felt like my legs could keep going but it was my lungs that made me want to stop. Whereas a few months ago my legs started to feel weak towards the tail end of my runs. So a big PR but still not quick enough.

[olibeast]

Pushups 60 Seconds Rest Gainers

BWx13
BWx13
BWx13


___________________

-Last set was a bit harder than id like.

[DannPM]

Cardio: Tempo

3.00 Mile Run @ 24:40mins

Avg mile: 8:14

Mile 1: 8:06
Mile 2: 8:26
Mile 3: 8:08

___________________

-Max HR: 181 bpm Avg HR: - bpm

-Let my HR get a little too high but i just wanted it to be over. I wanted to stop after the first mile lol. I think keeping up with the intervals has made my legs stronger. I felt like my legs could keep going but it was my lungs that made me want to stop. Whereas a few months ago my legs started to feel weak towards the tail end of my runs. So a big PR but still not quick enough.

That's a huge PR mate, congrats! Pretty damn close to your goal time really.

[olibeast]

Incline DB Bench

25x5 (4 sets)


Flat DB Bench

17.5x6
17.5x7
17.5x6


JM Press

27.5x12
27.5x11
27.5x11


DB Tate Press

5x8 (3 sets)


___________________

-did this tuesday. i need to step up my efforts to sleep better so i can workout, after work.