Pull ups, dips, stair repeats, again and again
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started using a food tracker, and I see have much work to do to improve the diet more.
Went for a 80 minute hill running circuit yesterday, well we had extra 15 minutes for stopping, but the 80 minutes was at a decent speed. Good fun. At peak fitness I have done same circuit in 60 minutes, but reckon I can do 70 minutes at present fitness. Mainly, calves are weak for running so I need to condition them more. -
Sat-30 minute easy treadmill and easy swim.
Sunday 20 minutes hill sprints then dips-7 full down, then 3 sets of 10 cheating.
Monday 30 minute easy treadmill and easy swim.So, I have done 2 runs on the treadmill at 7.5km/hr speed for 30 minutes, aiming for HB under 140, zone 2...I will fully test my max when I get a good HB monitor, currently researching them (want a watch and strap combo). ..any suggestions? I'm thinking of the Polar Vantage V GPS
Focusing improving running style while running slow.
Will keep doing the easy runs, following zone 2 plus long hill run, hill sprints, and interval session on treadmill of 10X 30 seconds at 20km/hr.
Also bought a snorkel, paddles, and ordered some fins. Also bought bands to help me increase reps of dips and pull ups.
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Tuesday did 500 with snorkel, 500 without, and again=2k nonstop.
Wednesday 20 minutes stair climbing
Friday
pull ups 3 sets of 10 + 5 extra using the cable/rubber band
dips 3 sets of my max (5-6) + 5-6 extra using the cable/rubber band
Swam 600m mainly with snorkel. My time with that is down to 1.45 for 100m. Trying to improve the technique. It gives me a good muscle burn, more reps needed. -
@Wairau bro, 8 years of posting updates, have to ask, how’s the body holding up?
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@ACT-Crusader ha, has it been 8 years? I can't remember much now. Sadly my walking stick is harder than I am, most days (nights). Any remaining hair has turned white. Can barely touch my knees. Look like the Hunchback of Note-Dame with an over developed back and no other muscles. Chicken legs, if the chicken was wasting away. All in all, kicking back with a beer and a remote for the remainder of my mobile years is probably advised.
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But seriously, I'm good thanks.
At nearly 50 can still run/hike for 90 minutes, run a 25 minute 5k and aiming for under 23-just need to condition the legs more. Can still do 13 pull ups and aiming for 15. Swim 2k nonstop. Weight is down about 10kg in 3 months with more to go. Knees, shoulders, back, ankles all seem pain free. I'm going for general check up next week .These updates will cease next month sometime, maybe just every few months thereafter. Once I get a heart monitor set up, I'll probably just use the app to post my workouts.
Thanks for reading them in the past, hope someone got motivation from them (seems no readers anymore). I certainly did. -
Did the pull ups and dips with extra using bands (got 10 dips no bands on first set, great), 10 hill repeats in 19 minutes=close to old speed, 2k swim (500 with snorkel, 500m without etc), some kicking (with snorkel), and several sessions of treadmill intervals at 15km/hr. Those treadmill sessions focusing on improved running style are really paying off and I anticipate 2-3 per week for the next 6 months will help heaps-feeling much faster, but sore calves!!! I turn it to 15 or 16km, jump on for 10 seconds of running, then hold the bars and focus on midfoot strike and flick back and up with hamstrings and glutes, smaller quick steps-for 1 minute then rest 1 minute.
Today did 75 minutes on hill run with friend, and my aim is to get under 65 soon-I can already I reckon, I have plenty speed left. Pleased about the improvement and fitness. Weight in 85kg range and heading down still.
Interestingly, today we ran at 4pm, and I didn't eat anything all day, only water, then green tea, then coffee. Felt fine, perfect all run. Steak right now.
Tonight I'll go to pool for some more speed intervals on treadmill, and kicking in pool.Not bad for nearly 50. Feeling faster!...I felt my hamstring twinge last week but after a couple ofdays it recovered. Calves are always sore after running but recover-this improved running style focuses more on glutes, hams and calves but lack of flexibility will limit my gains I expect.
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Run was short but good enough speed till hamstring stopped me.
Swim was mix of sprints, slow for form, and kicking. About 800m total. Longer nonstop tomorrow...
I've got my freestyle 50m time down to about 40 seconds, aiming for 35. Reckon I can get it. My first 25m is about 16-17, but slow turn and slowing down a little=40-42.Once I get 15 seconds first 25m, strong push off on the turn and keep up the power on the way back=35-37
Or once I get a heart monitor watch, I can just do 50m sprint outside. -
I strained the calf-grade 2. 2 weeks later it is mostly better, and I did a 10 minute walk warm-up tonight.
down to 83-84kg.
Have kept up the swimming. Tonight got a 39 second 50m outside, and 2 39 second 50ms on the 25m inside pool. Kicked 200m at better speed.
I have a race in 2 weeks @ 50m. I had hoped to be able to do 37 seconds but am slowing down too much on the second 50. My initial speed and style has improved during the last few weeks-focusing on more time in the front quadrant. Had a 144 100m and reckon can go under 140 soon.I have 5 swims, then will rest 4 days before the race. My plan is each day to use the straps to do 70 pull ups, 50 dips, then go to pool for 200m warm up, then 300m sprinting....smooth 30m then all out to end. then alternate 100m sprinting, with 50m kicking *5 = 1250m
Any other ideas to drop a few more seconds?
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afternoon did with band:
pull ups: 18/16/11/15/15/15 then with no band another 10 broken up
=100
dips: 20/12/16 = 48using the band to focus on the muscles of up to 20 reps to failure is really a great idea.
then evening did swim:
200m warmup then 8*50m sprints with 50m easy recovery. Also 150m kicking. sprints were 30m smooth and fast then all out 20m.....completely out of breathe haha2 days off now to rest.
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OK, I did some, but got rained out on a few workouts.
4 days to rest then a race on Sunday. As it stands I am sitting on 40 seconds, maybe 39 for the 50m. I did a 17 second 25m tonight, so I'm slowing down a bit on the last half.Any tips how to get more energy and speed for the race?
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Are you in a 50 or 25 metre pool? And how often do you breathe when going 50?
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@Rancid-Schnitzel that race was a school 50m pool with a push off, not dive. I breathed 4 times (none in the first 25m).
I was pleased to see my kicking looked fine (the kicking training, while not enough, helped improve that aspect). My stroke rate was slower than I expected-I was consciously trying to keep long strokes), so there's also another thing to work on for sprints. It would be nice to break 30 next year. Not sure if possible.
I usually train in the 50 m pool, and then go to the 25m pool for 50m sprints since the clock there is better.
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@Wairau said in Pull ups, dips, stair repeats, again and again:
@Rancid-Schnitzel that race was a school 50m pool with a push off, not dive. I breathed 4 times (none in the first 25m).
I was pleased to see my kicking looked fine (the kicking training, while not enough, helped improve that aspect). My stroke rate was slower than I expected-I was consciously trying to keep long strokes), so there's also another thing to work on for sprints. It would be nice to break 30 next year. Not sure if possible.
I usually train in the 50 m pool, and then go to the 25m pool for 50m sprints since the clock there is better.
That time isn't bad at all without a dive! Any breathing is going to slow you down and 4 times is alot for the home stretch. Maybe work on breathing exercises? Tumble turn is also decisive. I freaking suck at those.
I watched the Aus 50m championships last year and the amount of white water was incredible. No breathing for the full 50 either. Ultimately it's about getting that technique right and being able to sustain it at full bore for the 50. Obviously easier said than done, but that's why swimmers train so much!
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@big-bok said in Pull ups, dips, stair repeats, again and again:
Just happened on your thread Wairau
Incredibly industrious with your physical training. You may have said so in one of your threads over the 8+ years so apologies if I have missed it. My question is: why?
Lol, sorry I missed this at the time. Cheers, best thing I can say is I like being outdoors in the trees, the cardio-vascular benefits from hill repeats are fantastic, and I like the naturalness of pull ups.
