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Post by phillydude on Jun 25, 2020 12:39:19 GMT
It seems this running stuff is turning into a bit of a thing for me.
Funny how that works, innit?
Great job on the progress so far this year... if I am running the numbers correctly, you have lost about 30lbs of fat.
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Post by shamie on Jun 25, 2020 13:54:52 GMT
40 pound loss in 6 months is excellent. Great job.
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Post by Merk on Jun 26, 2020 12:16:50 GMT
Thanks for all the positive comments guys, they're appreciated. June 25th 2.00 km walk 60 push-ups I kept it low key yesterday. I was feeling really beat up and needed a little rest time. I also ate more than I normally would to see if it would help. I'm happy to report I feel a hell of a lot better today. June 26th Push-ups ss D-bell Bicep curls ss D-bell shoulder press ss calf raises 20,10,10,20 x 3 Hill repeats (later today) I want to mention that there may be an absence of squats for a short time (or possibly a long time). After my 10k run on Wednesday, I was sitting and felt this hot, ripping, pain followed by what I can only describe as a "nose bleed" feeling in my groin area (close to where I have a hernia). It's safe to assume I may have made the hernia worse. Although I cannot say for sure but considering this isn't my first rodeo with having a hernia, it seems to be a safe bet. I'll be testing things out tonight with the hill repeats. If it causes me discomfort I may have to take a little time off, restructure my training, or put my running (and squatting) on hold until I can get the hernia repaired. *sigh* If this turns into a worst-case scenario, meaning putting my run training aside, I may start using more drastic measures to get this remaining 30 lbs off so I can get surgery. On a more positive note, Happy Friday! I hope you have a great day.
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Post by Merk on Jun 29, 2020 12:55:09 GMT
I had a post all setup...then exited the screen before hitting send. So this will be the short, short, version. I moved Friday's Hill repeats to Saturday to give myself more rest time. After lots and lots of cautious stretching and mobility work, I made the decision to go for my run. I changed the hill repeats to a 5k. I'm happy to report the run went REALLY well! I PR'd on my 5k with a time of 29:46 putting me at a pace of 5:55 min/km. For me this is huge! I have been wanting a sub 3 5k run for awhile. Now I'm setting my sites on a PR that will be closer to low 29 to high 28. I'd like to find a track to do this, see if it makes a difference. I will be making a push for a new PR in the next 3 weeks. So, June 27th 5.02 km 5:55min/km June 28th 9.79 km 7.02 min/km - Cadence drills, Acceleration/Glider drills, speed repeats. 8 rds of 5:45 min/km for 800m
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Post by phillydude on Jun 29, 2020 21:26:46 GMT
Congrats on the PR... I just went back and found my master spreadsheet with all my race results from 2004-2015 because, to be honest, I couldn't remember my 5k PR. Turns out it was in 2006, when I ran a 22:18 in an organized race on what was, at the time, the same course I trained on every day. An a benchmark, my first 5k in 2004 was a 29.40, and my last 5k in 2014 was a 31.40 (I placed second in my age group in that race... one of the few times in my "career" that I actually took home a trophy). So you are working from a good place and I bet you can get down to a sub 25 by the end of the year (provided your hernia allows you to continue to train on a regular basis)!
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Post by Merk on Jun 30, 2020 12:59:10 GMT
Thanks Philly!
22:18?! Wow, that's amazing! I'd love a low 20's or even sub 20's as a long term goal. Speaking of long term goals I find myself watching A LOT of triathlon stuff lately...
Competitive bodybuilding - check Competitive powerlifting - check Running - check Triathlete -? (Ironman?!)
....
What the hell is happening to me?
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Post by Merk on Jun 30, 2020 13:06:00 GMT
June 29th 5.00 km walk
I started fasting at 9:30 pm on Sunday and I will end my fast tonight around the same time. I was going to continue my fast until Wednesday at 9:30 pm but it happens to be Canada day on Wednesday. Snackies and alceeeehol will be had!
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Post by Merk on Jul 2, 2020 11:55:27 GMT
July 1st 15.25 km easy run 7:07 min/km pace.
Longest run I have ever done.
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Post by Merk on Jul 3, 2020 15:25:59 GMT
July 2nd 3.00 km walk
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Post by Merk on Jul 5, 2020 16:42:14 GMT
July 4th 10.01 km run 6:41 min/km 1.18 km walk 1.20 km walk
July 5th 12.78 km run
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Post by Merk on Jul 8, 2020 15:35:42 GMT
July 6th Off (I did get over 10,000 steps though) July 7th 3 km walk How have you been? I hope everything is going ok Things over here have been interesting. The heat has been crazy (in the 90's) and it's been challenging to deal with here at work, at home, and Maya's and I's business. To short form. -A/C unit at home just the best and needed upgrading -A/C in my office isn't working -A/C unit at our business was vandalized leaving us with no A/C It's been challenging dealing with heat on all fronts, the only time I was getting relief was in the SUV to and from work. -Bought a new A/C unit for at home, had to build a custom frame to fit the window. Made sure to put it in the bedroom, taking us from 33C to 19-21C. Our greyhound appreciates it -A/C at work still doesn't reach my office, but I can make due. -New A/C unit installed at the business after repairs failed. We had to reschedule 3 days worth of clients, but we made got everything taken care of. On to other news, Diet has been a little more on the relaxed side, I need to tighten back up on that. Also, I've been enjoying more than my fair share of wobbly pops too...again I need to tighten up. Running is going well, I did 38 km last week and really enjoyed it. Although I believe I'm getting shin splints, holy macaroni! It feels like someone has taken a baseball bat to my shins! I'm doing lots of stretching and ankle mobility work in hopes of combating the issue. Today my shins feel pretty good, hopefully, whatever I'm doing right now is working. Currently looking for a decent road bike, easier said than done. Kijiji seems to be flooded with overpriced "vintage" bikes, Walmart scrap that is being bought and flipped for a very inflated rate, and anything that pops up that is good and in my price range is gone in 30 minutes or less...that or there is no response. I was really hoping to get a bike set up for this weekend and start doing Ironman VR training but I don't see that happening. But! there are 24 hours in a day and 2 more days before I need it, so...there is hope for me yet. It's time to sign off and focus back on the rest of the day. Take care of yourself, I'll see you when I see you.
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Post by macdiver on Jul 8, 2020 18:04:32 GMT
3 AC units in 3 different locations not working. That hurts.
My advice about shin splints is to check your running form. Often shin splints are a sign of letting your foot get in front of you as you land. You should be landing on the ball of your foot or flat footed with the foot under you and knee slightly flexed. This normally prevents shin splints but may lead to Achilles tendinitis or calf strain though.
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Post by seltzer on Jul 9, 2020 15:07:14 GMT
One more comment about shin splints; they are often an indication of overuse.
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Post by phillydude on Jul 9, 2020 16:35:05 GMT
One more comment about shin splints; they are often an indication of overuse.
Yes... you should give them a rest. Leave your shins at home for your next run. See if that feels better. Sound advice from Dr. Phil.
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Post by Merk on Jul 13, 2020 14:02:58 GMT
Thanks for the sound advice guys. Wearing minimal shoes forces me to run on the ball of the foot to midfoot. If anything my legs get out in front of me which I have been working on but haven't perfected the correction. It's a constant work in progress
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