Posted January 12 On 11/01/2021 at 1:15 PM, Mr_Odwin said: I got close to a 20:00 5K when I was running regularly, but that was after following an intensive training programme. It really is the best way to do it. Set off on a 12 week programme with the planned 5K attempt at the very end of it. This was one of my plans: Training Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Miles Week 1 July 25th 2016 4M 6 x 800m @5K Pace 5M 6M 5M Fartlek 7M Rest 32 Week 2 August 1st 2016 4M 5M Fartlek 5M 6M 6M 7M Rest 33 Week 3 August 8th 2016 4M 6 x 800m @5K Pace 4M 6M 8 x 200m Hills @5K Pace 8M Rest 32 Week 4 August 15th 2016 4M 8 x 400m @ 5K Pace 4M 6M 5M 8M Rest 32 Week 5 August 22nd 2016 4M 6 x 800m @5K Pace 4M 6M 7 x 500m Hills @ 5K Pace 9M Rest 33 Week 6 August 29th 2016 4M 10 x 400m @ 5K Pace 4M 6M 6M 10M Rest 35 Week 7 September 5th 2016 4M 8 x 800m @ 5K Pace 4M 6M 7 x 500m Hills @ 5K Pace 6M Rest 30 Week 8 September 12th 2016 4M 6M 4M 6M 6 x 400m @Sub-5K Pace 8M Rest 33 Week 9 September 19th 2016 4M 10 x 400m @ 5K Pace 4M 6M 10 x 200m Hills @5K Pace 7M Rest 31 Week 10 September 26th 2016 4M 8 x 400m @Sub-5K Pace 4M 6M 6M 6M Rest 31 Week 11 October 3rd 2016 Rest 6M 10 x 200m Hills @5K Pace 6M 12 x 400m @5K Pace 5M Rest 27 Week 12 October 10th 2016 Rest 8 x 400m @ 5K Pace 5M 5M Rest RACE DAY 18 I was ready and rearing to try this, but then I realised it's not 2016, so I can't! Might lay on the sofa and eat Quality Street instead. Share this post Link to post Share on other sites
Posted January 26 I'm finding lately that my biggest obstacle is my own mind. Last week I was doing shoulders and I know my left one is weaker which makes me feel like overall I struggle and I think that then feeds into me feeling like I can't do it at the time. Similarly today I struggled with some Bulgarian split squats which I've done before with weights but I just couldn't balance on one foot. Think I'm just kind of in a mental rut. I know there's no real answer other than work through it, but just wanted to procrastinate at work. 1 1 Share this post Link to post Share on other sites
Posted January 26 Some days are just not good days without any reason. Then you struggle with lighter weights which makes no sense. Share this post Link to post Share on other sites
Posted February 15 Hit some new PBs today. Overall, had quite a good day focusing on legs. One of those days where all the parts seemed to line up nicely and I had enough energy to push through. 85kg x 10 for back squats. Managed 55kg x 10 for front squats, too. Also got a nice round 100kg x 10 for RDL. It's a fine balance of moving the weight but also working the muscle. I'm more focused on working the muscle rather than just going for numbers, but pleased that I managed to do both today. I do front squats straight after back, so maybe I need to just play around with where I do that one, because squats followed by...more squats is a bit tiring at times. Share this post Link to post Share on other sites
Posted February 15 3 hours ago, Ashley said: Squat it like it's hot Flink Waiting for those booty gainssss. Share this post Link to post Share on other sites
Posted February 16 (edited) Going straight for front squats after back squats seems a bit exhausting. I would recommend focussing on each either for a period of time (say 4 weeks of FS only and then switch for 4 weeks) or just do alternating - Monday BS, Wednesday FS or such. I would perhaps focus for a period rather than a day but that's just me. I've burned a bit out from doing home workouts lately. I'm just not as motivated and my results are a bit lower than they were in summer. However, I found that some old-fashioned circuit training could help me a bit with the strength. 10 exercises with 50 seconds on, 10 seconds break for two or three rounds is really good - I do two consecutive exercises for each group of muscles; e.g. deadlift and back extensions, squats and lunges, push-ups and overhead press, etc. It's snowing and really cold here at the moment so outdoor exercise is not really appealing to me. I do miss running though. Edited February 16 by MindFreak Share this post Link to post Share on other sites
Posted Tuesday at 12:25 PM (edited) After a few months of no motivation due to various reasons, I've managed to go for 3 runs over the past 7 days: 4km in 30 minutes 6km in 42 minutes 8.6km in 1 hour and 2 minutes I got some new inlays for my shoes (for my "regular" and running shoes) recently so now my feet hurt after a run. That's normal, though. Should stop after a few weeks. Really hope I can keep my motivation up. Edited Tuesday at 12:25 PM by drahkon Share this post Link to post Share on other sites
Posted 1 hour ago Seeing as we finally have some decent weather, I figured I'd bring the bike out of retirement and see how much fitness I've lost since last autumn. Turns out it's not as much as I thought. I've definitely put some weight on since then, but the fitness is still there to some extent. Did my shorter route and only stopped at the point where I turn round, and even that was more due to me wanting a break rather than needing it. The bike didn't even need that much maintenance, which was nice. Topped the tyres up, freed and oiled a sticky brake and it was good to go. 1 Share this post Link to post Share on other sites
Posted 1 hour ago 19 minutes ago, Goafer said: Seeing as we finally have some decent weather, I figured I'd bring the bike out of retirement and see how much fitness I've lost since last autumn. Turns out it's not as much as I thought. I've definitely put some weight on since then, but the fitness is still there to some extent. Did my shorter route and only stopped at the point where I turn round, and even that was more due to me wanting a break rather than needing it. The bike didn't even need that much maintenance, which was nice. Topped the tyres up, freed and oiled a sticky brake and it was good to go. Oddly enough I was planning on taking my bike out for the first time this year today as well but I managed to fuck up my toe yesterday so it hurts to put my shoe on. Dunno what’s wrong with me lately! Share this post Link to post Share on other sites
