Sex-charged fop blew my junk TV quiz

[Mr. Cleetus]

well done. Of course, if there is any doubt, call it a 74.59!

[gms]

Congrats! That is great!!

[emm7]

sorry to hear about all the aggro with your car

had to do 2 miles in 14 mins. This included the worst of the hills, but also a lap of a track and my customary fast finish

argh you did really well here!

Excellent Papaya really well done for this race!

4 min improvement is a lot, very impressive, your hard work is definitely paying off

[Konstantin]

Thanks everyone! Felt happy with that and now have 2 x pbs this year (target 3 x pb for the year).

The HM Pb is next, and 1:47:37 should fall easily. I've been thinking about my target and believe in setting a tight one. I was aiming for 1:43:00 but should aim higher. More 7:30/mile running would put me at 1:38:15, and the MacMillan preditor puts me at 1:39. I think I should aim for 1:39, which is 8 mins off but I'm improved and lighter than 2 years ago when I last ran it.

To do so I need to keep my long run once a week at 10-13 miles, get at least one good speedwork session in a week and keep my weekly mileage at 25. There's also more power work to do and jumping is feeling right. And I think I can lose about 2-3 kg, but that will be tight and not any more.

Speedwork sessions - let's use the longer ones:

Mile intervals x 6
800 metre intervals x 10
Spontaneous fartleks
8 min tempo run off 2 min rest (x4)
20 min tempo run
12 min tempo run (x2)
4 min intervals, 2 min rest x 6
The Revolt Pyramid
8 mins moderate, 2 mins hard x 4

I need to borrow someone with a Sat Nav or a Jones wheel and mark out an accurate 800m section, so far I've been guessing.

[Konstantin]

Thursday and I've had three days rest since the run. Part of the plan is to have a longer rest after a big effort. Today I'm exhausted but thinking about an easy 4 miles tonight.

Thinking about the HM plan: I'm thinking of 1.5 speed sessions/week, still keeping some rest, and a target of 50 miles/fortnight. Something like this:

Week 1
Mon Rest
Tue Easy 5 miles
Wed Strength
Thurs Speed 5
Fri Easy 5
Sat Rest
Sun Long run 12

Week 2
Mon Rest
Tue Speed 6
Wed Easy 5
Thurs Rest
Fri Speed 5
Sat Bounce
Sun Long run 12
Total 55

I want to stop being crap in the morning and do at least the occasional easy run before breakfast. And a few kilos have to come off. I was 75.5 this morning, gotta get under 73. This means no pressups and upper body strength work. For now.

[Konstantin]

Thursday 19th Feb

Easy run, 4.3 miles with plenty of hill. 43:01.

Saturday

Found some bodyweight exercises specifically for running so did them:
Dog Legs (10 each side)
Cruches with legs verticle (10)
Dorsals (opposite hand and legs) x 20
Cycle crunches x 20
Standing lunge (drop the back knee) x 10 each
Supine leg raises x 10 each
Dorsals x 10
Burpees (jump but no press up) x 10
V Crunches x 10
Leg raise planks (10 each side)
Same but with opposite arm out (a few)

2 sets then 40 Hindu squats.



Tuesday

Not much training recently, felt tired and lazy, wanted to sleep so went for a run and proved Papaya's law (the value gained from a run is in inverse proportion to the desire to go and do the run). Did 2 mins hard, 1 min easy x 10. Good stuff.

Wed

Plyometrics: Row of four 32cm plastic bottles, 2 footed jumps over them. Probably did about 20 runs. Then the circuit of bodyweight stuff from Saturday.

[Konstantin]

Thurs

Club speed session, 16 x 1 minute off a 1 minute rest. It gets quite intense and competetive and the other runners are a fairly high standard, so good and encouraging for me.

Target weight is 71 kg, I'm now 75. I'm low on calories right now but the weight is resilient. I need to step up the mileage and burn offf some calories.

Fri

Club session, about 4 miles easy and a measured mile, with lots of height loss (6:03). First Friday session for a long time.

Sat

Walking on the moors with kids and dogs, about 1 hour including the peak of the beacon.

2 x the set of runners abs and leg bodyweight stuff.

Deck of cards (ace high):
2 x two footed jup over 31 cm bottle
press up(!)
Leg drop (abs)
calf raise
Joker - 10 x vertical jump from a crouch.

Sun

Long run, 94 mins, 9 miles-ish. Fair few hills. Swimming with the kids.

Tues

Easy run, approx 6 miles, 59:37.
Home for a few crunches, planks, abs.

I want to start doing more core, not the 1000 sit ups/ week I was doing but some planks and stuff.

Wed

Bodyweight stuff on core and legs. Long jumps, vertical jumps, planks, Hindu Squats, crunches.

I'm eating really carefully and have even eased off peanut butter in a bid to lose weight. But it just isn't coming off at all. Yet.

[gms]

I like Papaya's law!

[Konstantin]

I'm going to put a new post on once a week, after my Thursday speed training session. After that I'll update my post

Thursday

A lot of runners are doing a gruelling 18 mile off-road race on Sunday so it was a lower impact session with a mix of intervals. We did my '800 metre' interval with a sat nav and found it is way under. Total of about 6 intervals.

I'm at an odd point with the club, most of the runners I have anything to do with are a standard above me because of the sessions I can make. Probably quite good for me but can be demotivating. These guys are gazelle-built dudes putting in 70 miles a week, I'm stuggling to get my BMI below my weekly mileage. Found out my age adjusted percentage from my 10 miler last month was the lowest of about 12 from the club, depsite a much improved run. We need more stocky runners!

Anyway, just rambling, loads going on with my business and shit too (no disasters) so I'm in a reflective mood.

Sat

1:50 run around the hilly lanes, probly about 10-11 miles. Enjoyed it. Came home and did some abs. 1 min plank with my 6 year old on my back.

[gms]

You ok?

[Konstantin]

:? You ok?

Yeah, I'm good, just not posting! Doing a good mileage and a couple of speed sessions a week.

Thanks for the concern.

[Konstantin]

Maybe I should start this log agin. I just got out of the habit of posting.

I've been active, maybe only 17 miles a week-ish, and I jus had 2 weeks with very little running. But some good speed session (intervals, usually 1 mile) and I'm still aiming for 1:39. I've been doing some plyometrics and that feels like it's doing me some good too.

Tuesday 21/4

Today I did 7 min intervals in the woods. I wanted to do miles but there's no measurements and I wanted to run in the woods not on the road so did approximations insted. Did 7 off a 90 second rest, out and back. Kept going really well and was pleased with it, I'm keeping moving at the higher speed more comfortably all the time now.

Wed

Limited time, did a bit of plyometrics, not much, and a couple of minutes spider planks.
My weights down to target, 71 kg. This means Im officially a light middleweight again , down from 81kg last summer. My BMI is now 22-23. Speed session planned Thursday.

[emm7]

well done Papaya sounds like the running is going well!

[KaliBaby]

Maybe I should start this log again. I just got out of the habit of posting.

yes, please do! I like to spy on fellow runners' logs as motivation to get my ass out the door haha

My weights down to target, 71 kg. This means Im officially a light middleweight again , down from 81kg last summer. My BMI is now 22-23. Speed session planned Thursday.

congratulations!!!

[XkillerX]

Skinny old man!!!

Run faster!!! :: thumbsup ::