Pull ups, dips, stair repeats, again and again
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On Wednesday evening did 5 hill repeats with 6 pull ups each time.
On Sunday before dinner, started with 12 pull ups, then walked to top of hill, did 10 hill repeats (would havedone more but felt stiff/sore in shin splint area RL-probably inadequate warming up). Back down and did another 12, plus 5 sets of 3 slow pull ups with good stretching.SO: 12 pull ups, twice. First time I did 12 since July 2018-hand op in August... pleased!
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I went up on Wednesday night for a good run/ pull ups. However, I was feeling sick and still sore by Sunday so just did some hill repeats. Decided to rest 1 week.
Today did 12 pull ups, felt ok, then 6 running repeats of about 160 steps (I need to check) and 6 pull ups (last time was 8 ) = 50 pull ups.
Drained after a long busy week. -
I keep asking myself, can I regain some semblance of fitness, or IS IT TOO LATE?
hahaMy recovery rate is slow-sore muscles for days. My sleep is bad, fat is high (93-94kg).
I have started in May. Today was my first effort on the recumbent bike at the gym. I'm well and truly bent, if not faarked. Compared to the numbers I've put out in the past, I'm at 55%, although the last 5 minutes I could see some power returning. Before that, dead legs.
My efforts in May:
5/5 7 hill sprints + 8 pull ups
5/7 swam 600m outdoor 50m pool, lots of stopping. Did 5 lengths where only breathed every 4 strokes, which was lung burning.
5/9 7 hill sprints + 8/10 pull ups
5/10 swam inside 775m + 125 kicking (this is important, but for now I am totally crap at it). I still have some lung capacity-I can do 25m on no breaths in a sprint.
5/14 swam 900m outdoor 50m pool, 9*100m. Did all mixes of 1 length breathe every 4 strokes, 1 length every 2 strokes + 100m kicking, still useless
5/16 gym recumbent bike 25 minutes , 6.90km OMG could I get any worse?I have swimming, pull ups, hiking, and bike targets for end July:
swim 1000m non stop, at least 500m of which is breathing every 4th stroke.
kick 300m outdoor pool at smooth speed
12,10,8 pull ups in 1 session
12 hill runs (about 200 steps) non stop up and down
recumbent bike 15km in 40 minutes. -
The gym bike is broken so I have put that on hiatus, although I might use the spinning bike-just didn't want the sore balls.
Swimming is going well, but kicking has a long way to go. Muscles looking bigger.5.19 swam 900m with many stops, some sprinting.
5.21 swam 800m with many stops, some sprinting.
5.24 stair repeats 6, plus longer hike
5.26 swam 1000m nonstop, first time in many years!
5.28 swam 12X50m sprints, with 3 pull up sets of 5 mixed in.
5.31 hiked 8 reps on stairs. Pull ups 8 before, 11 after. 11 is first time this year.
6.2 swam 1200m nonstop in 50m outside pool, paced with a young swimmer - him one end, me at the other, passing in middle, decent speed. I sped up last 500m as started to focus on exhaling through the nose, gave me better speed/recovery.
Pleased with swimming and gains in fitness and muscle. Sore today, so paying close attention to recovery time.
EDIT: shoulders, lats, and triceps sore, tight, pumped today. Def. Need another day off before sprints-Friday. Swimming hard combined with pull ups is a great body shape builder. I am starting to fill out my t-shirts
94, down from 96kg, and when I get to high 80s I will resume dips. -
June 4 gym bike (fixed but inaccurate readings) 30 minutes near max effort
June 5 swam 250 (25m pool), 5 pull ups, repeated it, then lastly 200m before stopped with shoulder twinge.
all 50m sprints....June 7 ran 11 hill repeats of 180-200 steps (last 50 is walked at max), a bit more than 30 minutes non stop, each time HB at tops is hitting 220-230
June 9 swam my new PB, 1400m non-stop, 50m outdoor pool :). Slow unfortunately at quite a bit over 2 minutes per 100. Will need a coach once I am doing 2k 1-2 times a week.
My 25m time is quick (don't take a breath when sprinting), but I slow down a bit at the turn and on the way back. And the pool clocks suck, I will need to get timed for 50m on the outdoor pool.
My form when swimming distance sucks-breathing every second stroke and losing speed with poor technique.
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I'm 16 seconds for 25m, but really think would be 14 at full speed. Hope I can get to 35 seconds for 50m.
June 11 gym bike 35 minutes good speed
June 12 swam 16x50m sprints in 25m pool, sore lats!
June 13 hiked 30 minutes to river swimming hole, 30 minutes back
June 14 15 minutes on treadmill at pool, incl 5x1 minute intervals.
kicking in pool: 4x 25m lengths, then 8 pull ups. 6 kick lengths then 8 pull ups. 4 25m lengths.-kicking was faster-I am fitter with better form. Was able to skim along the top for 2-3 lengths, much faster. Other kicking still hard. Long way to go but signs of progress in every area.
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June 18 bike 32 minutes HB 145-150 range, good effort. Also 10 minutes treadmill @ 12km/hr
June 19 swam sprints with small rests-about 15 deep breaths
10 pull ups then 25m X10
10 pull ups then 50m X7
10 pull ups then 25mX10June 21 hiked on hill to a river=30 minutes each way fair speed not max.
evening at pool did treadmill 17 minutes including 7X 45 seconds @ 14-15km/hr
followed by 14X25m kicking virtually non-stop.
June 23 swam another PB, 1800m non stop. Was tired from a long busy day, so my time for 1600m was a little under 39 minutes (1 minute quicker than last time), then finished in 43 minutes. Followed by 12 minutes on treadmill, 1 minute slow, then 50 seconds @ 14km/hr repeated 6 times.
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I've had a sore back for a month, think due to the recumbent bike, but maybe tight back due to swimming. Definitely need a lot of stretching for legs, hips.
June 25 Swim sprints for 900m, plus 15 minutes on treadmill (5 minutes warm up, intervals after that)
June 26, June 27, June 28 hiking and hill sprints and pull ups every day with different friends, tight calves by end. Lots of running.
rested 3 days as had overdone the exercise
July 2 swim sprints...2050m (25m indoor pool) in 40-55 seconds with same rests. Also, treadmill 6 minute warm up @ 10k then 615km for 50 seconds.
July 4 short workout-run for weight loss, stretched. treadmill 10 minutes @ 12km speed, then 5 intervals at 16km/hr for about 50 seconds.
My weight is now ranging 91.5-93 which is down from 95-97 when I started all this. Aiming for 85 or under. Still plenty of fat to come off before am ripped.
Enjoying running now and hope when low 80s and more flexible, I can get some decent speed back.
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woohoo, July10
PB, 2,000m swim non stop...could have gone on too. 47 1/2 minutes at consistent 12 minutes per 500/July 6 was hill hike before dark with plenty of running, plus 10 minutes of pull ups doing max then 30 seconds rest. Total time about 80 minutes. Went to the river in the morning. Tender calves and arms after all that.
July 8 was easy session, stretching and a little kicking and swimming.
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July 12
Hard hike with friend for about 80 minutes with plenty of running too. Only a few pull ups at the end.July 13
Wasn't satisfied with yesterday so went up the hill in the dark (there are lamps).
Sprinted top speed up 50 steps 5 times, then max pull ups.
Sprinted top speed up 50 steps 3 times, then max pull ups.
Sprinted top speed up 50 steps 2 times, then max pull ups.Also got an insect bite just above my ankle but thought nothing of it at the time.
For the next 2 days thought had mild ankle strain. It improved and recovered by Saturday, I think it was swelling caused by the insect bite, since it was directly under the bite, and the last day the swelling had reduced to a hard circular area under the skin.
July 15/16/17
3 nights of 800m and pull ups. Swam 200m at good pace, then immediately did 5 pull ups, repeated etc. Did 50m of 4 strokes per breath, then 50m of 2 or 4 strokes per breath...definitely improving fitness there.July 18
My ankle felt good so I did treadmill. 15 minutes @ 13km/hr. Followed by some 40 second intervals @ 17km/hr.
I can go quicker on the sprints, but need lose more fat for the longer running. Aiming for 5km in under 20 minutes on the treadmill. Maybe September or October if injury free. Want to be around 85kg before I run outside. 5-6kg to go....July 19.
Up hill for 9 hill runs non stop. Stopped when felt dizzy. -
Tuesday
Swam 2000m in 48minutes non stop. Was a bit weary from the hiking and working all day, and breathing wasn't going right-especially as I was trying to do more 4 stroke breathing. Had to put feet down and cough about 10 times....DOMS in legs for 3 days, but Thursday
on treadmill, 11 minutes till stitch stopped me, 4 minutes at 14km, 7 mintues at 13km/hr
Then, 7X 30 second repeats at 18km/hr, with 45 second rests.Weight this morning was 89.2....still plenty of fat to come off though.
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@pakman His comment was that he didn't do much running training before this. Yeah, right. He's running at about 20k/hr @ 97kg, for 5 minutes. As far as his form, plenty to improve, but his strength and determination is excellent.
I have a long way to go to match him. But I'm almost 50. Bones, what should I be aiming for @ 50? -
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