Concurrent Strength & Endurance Training 2016: Cycle IV

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Jun 15, 2016.

  1. Bare Lee

    Bare Lee
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    Still sucking, still trying not to suck.

    Programming, hmnn, I think I start with something like this:

    Workout A
    Aerobic

    Bike commute/ride to/from gym
    Lifting 3x3
    Squat
    Overhead Press
    Pullup
    Conditioning
    Prowler intervals
    medicine ball - vertical
    Plyometrics

    Workout B
    Aerobic

    Bike commute/ride to/from gym
    Lifting 3x3
    Deadlift
    Bench Press
    Row
    Conditioning
    Rowing intervals
    medicine ball - horizontal
    Suspension Straps

    The basic idea is to scrap the idea of getting in a daily bike ride, which is too boring, and do more conditioning. So become more of a gym rat in other words. I would still like to get in a longer bike ride on the weekends though.


    ---------------Week 1: Cycle IV---------------

    Sunday, 16.06.19

    Monday, 16.06.20
    Late morning
    Lifting
    SQ: 2 @ 185
    OHP: 3/3 @ 95
    PU 3/3/3 @ -25 assist

    I knew I had to get something in at the beginning of the cycle. I did.

    Tuesday, 16.06.21
    Slug.

    Wednesday, 16.06.22
    AM
    Lifting
    RDL: 3/3/3 @ 185
    RW: 3/3/3 @ 135
    BP: 15 @ 95
    Conditioning
    Prowler: 4 x 15m @ 90

    More priming, just trying to establish some consistency. Gave unsolicited advice to a guy who was doing 3/4 squats. He explained that he was recovering from an injury. I left it at that. I should've told him that good form is especially important when rehabbing, but the kids don't want to listen to an old, overweight guy anyway. And at 4 in the morning, I might come off as kinda creepy.

    Thursday, 16.06.23

    Friday, 16.06.24

    Saturday, 16.06.25


    ---------------Week 2: Cycle IV---------------

    Sunday, 16.06.26

    Monday, 16.06.27

    Tuesday, 16.06.28

    Wednesday, 16.06.29
    Weird heat rash on the top of my back.

    Thursday, 16.06.30

    Friday, 16.07.01
    Occurs to me the blisters might be shingles. Long evening at Urgent Care, got anti-virals.

    Saturday, 16.07.02


    ---------------Week 3: Cycle IV---------------

    Sunday, 16.07.03

    Monday, 16.07.04
    Bike commute 2 miles

    Tuesday, 16.07.05
    Bike commute 2 miles

    blurred vision from anti-viral medication, feeling fatigued and out of sorts.

    Wednesday, 16.07.06

    Thursday, 16.07.07
    Bike commute 2 miles

    Friday, 16.07.08
    Finally got test results back! No shingles. Weird, but it makes sense as there was no burning sensation or other pain associated with the blisters. So what the hell caused them?

    Too bad I didn't go in right away last Wednesday. The Fourth of July weekend seemed to delay my test results a lot. So ended up taking that awful medication for no reason.

    Saturday, 16.07.09


    ---------------Week 4: Cycle IV---------------

    Sunday, 16.07.10

    Feeling better after a few days without taking medication.

    Monday, 16.07.11
    AM
    Bike commute + Bike Ride = 12.5 mi
    Very light priming at gym

    Will try to focus on getting consistent on the bike rides, then bring the lifting and conditioning up. Trying not to get too sore. Don't want to have anymore excuses for not hitting it everyday. But I'll keep trying the ride+gym circuit to see if it sticks. Gotta find a permanent replacement for running.

    I can't remember feeling this out of shape, must be more than five years. Hopefully some sort of 2015 fitness base is lurking underneath the 2016 blubber and sloth.

    Tuesday, 16.07.12

    Wednesday, 16.07.13
    Bike commute

    2 mi
    Thursday, 16.07.14

    Friday, 16.07.15
    Bike commute

    2 mi
    Saturday, 16.07.16


    ---------------Week 5: Cycle IV---------------

    Sunday, 16.07.17
    Bike commute

    2 mi
    Wretched my right shoulder a bit lifting my five-year-old son with a front raise. Gotta get back to lifting just to keep from getting hurt.

    Monday, 16.07.18
    Bike commute

    2 mi
    Tuesday, 16.07.19
    Bike commute

    2 mi
    Wednesday, 16.07.20
    Bike commute

    2 mi
    Thursday, 16.07.21
    Bike commute

    1 mi
    Bike ride
    9.5 mi
    Lifting
    Squat, OHP, Pullup -25 assist
    Just primed, don't want to be too sore tomorrow.
    Bike commute
    2mi

    Friday, 16.07.22

    Saturday, 16.07.23


    ---------------Week 6: Cycle IV---------------

    Sunday, 16.07.24

    Monday, 16.07.25
    Squat, OHP, Pullup -25 assist
    Just primed, don't want to be too sore tomorrow.

    Tuesday, 16.07.26
    Bike commute

    2mi
    Wednesday, 16.07.27
    Bike commute

    2mi
    Thursday, 16.07.28
    Bike commute

    2mi
    Friday, 16.07.29
    Bike commute

    2mi
    Saturday, 16.07.30
    Bike commute

    2mi

    ---------------Week 7: Cycle IV---------------

    Sunday, 16.07.31
    Bike commute

    2mi

    3.4 miles in a pedal contraption with my wife also pedaling and our kids sitting.
    Monday, 16.08.01
    Bike commute

    2mi
    Tuesday, 16.08.02
    Bike commute

    2mi
    Wednesday, 16.08.03

    Thursday, 16.08.04
    Bike commute

    2mi
    Friday, 16.08.05
    Bike commute

    2mi
    Saturday, 16.08.06
    Bike commute

    2mi

    ---------------Week 8: Cycle IV---------------

    Sunday, 16.08.07
    Bike commute

    2mi
    Another 3.5 miles in a pedal contraption around the lake. We were joined by a friend of my daughter's, two years older and already quite obese, and her dad, a mountain of a man, who got totally out-of-breath going up a small hill. Man, and I thought I was out of shape.

    Monday, 16.08.08

    Bike commute

    2mi

    Tuesday, 16.08.09
    Cycling

    10 mi
    Bike commute
    1 mile

    Wednesday, 16.08.10

    Thursday, 16.08.11

    Friday, 16.08.12

    Saturday, 16.08.13
     
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    #1 Bare Lee, Jun 15, 2016
    Last edited: Aug 10, 2016
  2. Abide

    Abide
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    First two weeks of the new routine. I will do a recap later, after I finish up my race report from last cycle....

    ---------------Week 1: Cycle IV---------------
    Monday, 16.06.20

    Tuesday, 16.06.21

    Wednesday, 16.06.22

    CGBP - 3x5 @ 65/75/85kgs
    Pull ups - 3x5 @ 7.5kgs
    TBDL - 3x5 @ 92/97/107kgs

    Bike Commute - 17.5k

    Thursday, 16.06.23
    Bike Commute 35k
    Yoga

    Press - 3 x 5 @ 40/45/50
    Low Pulls - 3 x 10 @ 70kgs
    Squats - 3 x 3 @ 80/90/100

    Friday, 16.06.24
    Bike Commute 35k

    Bench - 3 x 3 @ 80/90/100kgs
    Ring Rows - 3 x 10 @ BW

    Still cant get the hip thrusts down. I like them and think there will be a lot of benefit but they are so uncomfortable. I am going to buy a squat pad and see if that helps.

    Saturday, 16.06.25
    Push ups - 4 x 10 @ BW
    Pull Ups - 3 x 3 @ 10/10/11.5kgs - 1 x 8 @ BW
    DL - 3 x 3 @ 100/115/130

    Sunday, 16.06.26
    Side raises - 3 x 10 @ 10kgs
    Low pull - 3 x 12 @ 70kgs
    Farmers - 3 x 80m @ 102kgs

    Yoga
    Run - 8 miles

    ---------------Week 2: Cycle IV---------------
    Monday, 16.06.27

    Bike Commute 35k
    Yoga

    Tuesday, 16.06.28
    Run/walk commute - 18k
    Yoga
    Bike Commute - 17.5k

    Last run before this weekends race.
    Press - 3 x 8 @ 42.5kgs
    Low pull - 3 x 12 @ 75kgs
    Squat - 5/3/3 @ 82.5/92.5/105

    Wednesday, 16.06.29

    Bike Commute - 17.5k

    Thursday, 16.06.30
    Friday, 16.07.01

    Bike Commute - 17.5k

    Saturday, 16.07.02 & Sunday, 16.07.03

    Trail race - 100 miles

    Elevation gain loss ended up being 5,900 m or 19,400 ft. Quite a bit more than I was expecting. I'll try to get a race report posted soon.

    ---------------Week 3: Cycle IV---------------
    Monday, 16.07.04

    Yoga

    Tuesday, 16.07.05
    Bike commute - 17.5k

    Wednesday, 16.07.06
    Yoga

    Thursday, 16.07.07
    Bike commute - 35k
    Yoga

    Friday, 16.07.08
    Bike commute - 35k
    Yoga

    CGBP - 3 x 3 @ 80/80/90kgs
    Weighted PU - 3 x 3 @ 7.5/7.5/7.5kgs
    TBDL - 3 x 3 @ 102/102/122kgs

    Saturday, 16.07.09
    Press - 3 x 3 @ 42.5/47.5/55kgs
    Low pulls - 4 x 8 @ 75kgs
    Squats - 3 x 5 @ 80/90/97.5kgs

    Legs feel great surprisingly strong. About half way through my race report. Hopefully I will get it done this weekend. I need to also make some modifications to my plan to continue for the next few weeks.

    Sunday, 16.07.10

    ---------------Week 4: Cycle IV---------------
    Monday, 16.07.11

    Push ups - 3 x 10 @ bw
    Pull ups - 531(3) x 5/7.5/10kgs
    DL - 3 x 3 @ 112.5/127.5/142.5kgs

    Yoga

    Well a week of rest and eating like a pig seems to be good for deadlifts. Glad to see the strength is still there and it makes me more hopefully that a 400lbs dead lift is achievable. The weight is bouncing back up a little bit. I need to get serious about dropping 5 pounds over the next couple of weeks. Wish there was a good weigh... to lose fat and retain all muscle.

    Tuesday, 16.07.12
    Shoulder Raises - 3 x 10 @ 10kgs
    Low pulls - 3 x 10 @ 70kgs
    Farmers - 3 x 80m @ 92kgs

    Yoga

    Wednesday, 16.07.13
    Yoga

    Thursday, 16.07.14
    Bike Commute - 35k

    Yoga

    Press - 3 x 8 @ 45kgs
    Low Pull - 3 x 8 @ 80kgs
    Squat - 3 x 3 @ 85/95/107.5

    107.5 was tough, I might have made too big of a jump but it was still doable.

    Friday, 16.07.15
    Traveling

    Saturday, 16.07.16
    Hike - 5k
    Trail run - 5 hrs ~ 18 miles and +/- 1,050m

    Last and only hilly training run before the Lakeland 100

    I signed up for the concurrent training course given by CHP http://www.completehumanperformance.com/event/hybrid-athlete-alex-viada/
    I have never done anything like this before but was pleasantly surprised how much additional information I was able to takeaway even though I have zero interest in training anyone. I will write-up a bit about the two day course in a post. I'm tempted to do the webinar training which might have been a cheaper option, but then I wouldn't have gone to Ireland to run in the Wicklows.

    Sunday, 16.07.17

    ---------------Week 5: Cycle IV---------------
    Monday, 16.07.18

    Yoga

    Bench - 3 x 3 @ 80/92.5/102.5kgs
    Pull downs - 3 x 10 @ 50kgs
    Step ups - 3 x 10 @ 30kgs

    Tuesday, 16.07.19
    Run Commute - 18k
    Yoga
    Bike Commute - 17.5k

    CGBP - 535 @ 65/75/82.5
    Pull ups - 3 x 3 @ 7.5/7.5/10kgs
    TBDL - 532 @ 102.5/115/127.5

    Wednesday, 16.07.20
    Bike Commute - 35k
    Yoga

    Really low energy from the low carb diet. Weight dropped a couple of pounds in a day. I am targeting ~3k calories a day and 150g of carbs.

    Thursday, 16.07.21
    Bike commute - 35k

    Press - 532 @ 50/55/62.5kgs
    Low Pulls - 3 x 10 @ 70kgs
    Squats - 531 @ 90/102.5/115kgs

    Heaviest squat I have done in a long time. I put on my belt for it and it just popped up. Should have done another rep but figured whats the rush.

    Friday, 16.07.22
    Run/walk Commute - 18k
    Yoga
    Bike Commute - 17.5k

    Wore ~15lbs in my 30l pack I plan to do my multiday crossing of the penine way. Slowed the run portion down by about 45 seconds per km, walking pace was about the same.

    This is it for the next week, I have my taper planned and then I start the Lakeland 100 on Friday at 6pm.

    Saturday, 16.07.23
    Hike - 6k

    with a huge toddler on my back

    Sunday, 16.07.24
    ---------------Week 6: Cycle IV---------------
    Monday, 16.07.25
    Tuesday, 16.07.26

    Hike - 10k

    Again with the kid on my back, it's tough hiking steeps with that much weight

    Wednesday, 16.07.27
    Thursday, 16.07.28

    Friday, 16.07.29 & Saturday, 16.07.30 & Sunday, 16.07.31

    Lakeland 105 mile race - 33:45

    I will put up a race report soon.

    ---------------Week 7: Cycle IV---------------
    Monday, 16.08.01
    Tuesday, 16.08.02
    Wednesday, 16.08.03

    Bike commute - 35k
    Yoga

    My legs are still toast, and I am trying to heal a sprained ankle. Big cankles still. Gonna try to lift tonight.

    Thursday, 16.08.04
    Bike Commute - 35k

    Bench - 3 x 6 @ 60kgs
    Pull ups - 3 x 5 @ BW

    Man everything still feels heavy. I might try some lower body lifting over the weekend and hopefully I can get back on board next week. Maybe jump back a week or two in my cycle plan.

    Friday, 16.08.05
    Bike Commute - 35k
    Yoga

    Saturday, 16.08.06
    Press - 3 x 8 @ 40kgs
    Low pulls - 3 x 10 @ 70kgs
    Squat - 5/5/2 @ 75/85/97.5kgs

    Massive failure on the second heavy squat. Guess my legs are still repairing. I think I am dealing with compartment syndrome on my lower left leg. I have some significant pain like a shin splint and some radical swelling going on. I have been icing and using ibuleve, might add some Epsom salt baths. I haven't even thought about running yet, I might actually not run again until I hit the Pennine way in a couple of weeks and make sure that heals itself.

    The injuries are taunting me to lose some of my fat ass!

    Sunday, 16.08.07
    Bench - 5/5/2 @ 75/85/97.5
    Pull downs - 5 x 10 @ 50kgs
    Step ups - 2 x 10 @ 15kgs

    Another failure on the bench, maybe that race took a little more from my strength levels than I like to admit. One week left in this cycle. I might just throw in the towel for the next two weeks and hit lighter weights. Actually this is probably the best sign to ratchet it down a bit. Now what to do?

    ---------------Week 8: Cycle IV---------------
    Monday, 16.08.08

    Bike Commute - 35k
    Yoga

    Tuesday, 16.08.09
    Bike Commute - 35k

    Wednesday, 16.08.10
    Yoga

    Thursday, 16.08.11
    Bike Commute - 35k

    Press - 3 x 5 @ 40/47.5/55kgs
    TBDL rows - 3 x 5 @ 72kgs
    Squats - 3 x 3 @ 80/90/90kgs

    Friday, 16.08.12
    Bike Commute - 35k
    Yoga

    Bench - 3 x 3 @ 80/90/100kgs
    Pull ups - 2 x 8/6 @ BW
    Thrusts - 3 x 5 @ 90kgs

    Saturday, 16.08.13
    Push ups - 3 x 15/12/10
    Pull ups - 3 x 5 @ BW
    DL - 3 x 3 @ 100/110/130kgs

    Sunday, 16.08.14

    Shoulder Raises - 3 x 8 @ 10kgs
    Low pull - 3 x 5 @ 85kgs
    Farmers - 3 x 80m @ 102kgs

    Nice few finishing workouts for the cycle. Taking it easy for the next two days. See you in the next cycle.
     

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    #2 Abide, Jun 16, 2016
    Last edited: Aug 15, 2016
  3. BroadArrow

    BroadArrow
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    [desperately behind the times; i will try to fill in the last logs and start new ones here sometime; travel confuses the issue]
    -- june 19-25 --
    wednesday: 3.9mi at 9:25 (ethiopia! 7800ft; all either rough pavement or super sharp rocks)
    thursday: 2.9mi at 9:26 (same deal)
    friday: 4.0mi at 8:46 (same deal)

    10.9mi total; all counts as chip-n-seal

    -- june 26-july 2 --
    monday: 5.2mi at 8:01 (1.9mi chip-n-seal that sticks to your feet in the heat)
    tuesday: 4.0mi at 7:34
    wednesday: 6.1mi at 8:18 (2.9mi chip-n-seal)
    thursday: 7.5mi at 8:19 (4.25mi chip-n-seal)
    friday: 10.1mi at 8:13 (6.9mi chip-n-seal)

    33.0mi total; 15.9mi chip-n-seal

    -- july 3-9 --
    sunday: 15.5mi at 9:14 (6.9mi chip-n-seal)
    monday: 11.6mi at 8:53 (6.9mi chip-n-seal)
    tuesday: 6.5mi at 9:57
    wednesday: 5.1mi at 7:53 (1.9mi chip-n-seal)

    thursday: 7.2mi at 8:14 (4.0mi chip-n-seal)
    (24 minutes)
    squats: ?x6 at 15/35/45/55/65/75/85/95lbs
    press: ?x6 at 15/25/35/45/55/65lbs

    friday: 8.1mi at 9:14 (3.0mi chip-n-seal; 1.0mi of which was fresh "road closed for oiling")
    (18 minutes)
    squats: 6x6 at 65lbs
    press: 4x6 at 665lbs

    54.1mi; 22.7mi chip-n-seal

    -- july 10-16 --
    sunday: 13.7mi at 10:13 (6.9mi chip-n-seal; 3mi of which were brand new chips and very gnarly; think walking speed for portions)

    monday: 5.1mi (1.9mi chip-n-seal) and 4.7mi at 8:20 and 7:36 (ran twice since the next is/was travel)

    23.5mi; 8.8mi chip-n-seal

    -- july 17-23 --
    tuesday: 5.3mi (2mi chip-n-seal) at 8:19
    wednesday: 6.1mi (2.9mi chip-n-seal) at 8:49
    thursday: 10.2mi (6.6mi chip-n-seal) at 10:35 [heat index like 109 and bright sunshine]
    friday: 6.4mi (1.9mi chip-n-seal) at 8:29

    28.1mi; 13.4mi chip-n-seal

    -- july 24-30 --
    sunday: 9.1mi at 9:48 (running from drinking fountain to drinking fountain to keep the wife happy despite extreme heat/humidity)
    monday: 10mi (1.9mi chip-n-seal) at 9:24
    tuesday: 6mi at 8:32
    thursday: 6.4mi (2.9mi chip-n-seal) at 8:47
    friday: 10.2mi (6.9mi chip-n-seal) at 8:55

    -- july 31-aug 6 --
    sunday: 5.8mi at 8:13
    monday: 6.2mi (3.0mi chip-n-seal) at 8:11
    6 pullups
    tuesday: 6 pullups

    thursday: 5.7mi (1.5mi gravel) at 7:58 [not as intimidating as a year or two ago; possibly some of it has gotten knocked into the grass; maintained something like an 8:50 pace instead of 12 like before]
    7 pullups

    friday: 8.1mi (4.9mi chip-n-seal) at 8:41

    -- aug 7-13 --
    sunday: 11.3mi (8.0mi chip-n-seal) at 7:58
    monday: 10.2mi (6.9mi chip-n-seal) at 8:32
    (24 minutes)
    squats: ?x6 at 65/65/75/75/85/85lbs
    pullups: 2x5
    press ?x6 at 55/55/65/65lbs

    tuesday: 6.4mi (1.9mi chip-n-seal) at 8:33
    (22 minutes)
    squats:?x6 at 65/75/85/95lbs
    pullups: 3x5
    press: ?x6 at 55/55/65/65 then 4 at 65lbs

    wednesday: 10.2mi (6.9mi chip-n-seal) at 8:55
    thursday: 10.2mi (6.9mi chip-n-seal) at 10:12 ("feels like 100" heat index)
    friday: 8.0mi at 8:53
     
    #3 BroadArrow, Jun 18, 2016
    Last edited: Aug 19, 2016
  4. Abide

    Abide
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    Alright fellas, 100 miler starts tomorrow at 4. I'll fill you in when I get back in town.
     
  5. Bare Lee

    Bare Lee
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    Good luck!

    Crap, looks like I have shingles again. But it seems like a milder version so far.
     
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  6. Abide

    Abide
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    Hey where is everyone! Summer vacations or hopefully out running!
     
  7. skedaddle

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    How did the race go Abide? Hope you had fun!
     
  8. BroadArrow

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    all of the above i guess. life, as usual, is has zoo-like qualities. just when i say i think that life will settle down a little, it is time to make a lightning trip up to visit the parents/grandparents. hopefully, i'll still get some running in.

    anyways, i've been pushing the chip-n-seal with good results for foot tolerance (even though speed seems to have abandoned me, not that it was ever really my companion). and then friday, i go out on my usual route and discover that they are rechipping some of my usual roads. truly fresh chips, now that's pretty gnarly. when i stepped off the new stuff onto the older stuff that i previously thought was pretty pokey, it was like, "wow! this is soft and cushy!" this morning, i was out for a second round of punishment (fortunately, it is only about half of my standard route that iss rechipping) and on the way back in, a cyclist who had previously passed me the other way chased me down and started conversing with me. turns out he is in one of the local running clubs so we talked a little about racing and a lot about how i was trying to toughen my feet. good times.
     
  9. Abide

    Abide
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    It went great ha! A bit long but overall a perfect weekend to run. Things worked out pretty well overall, it was significantly more difficult than I expected. It has almost the same elevation change as the Lakeland 100 but was much more jagged, a lot more ups and downs.

    Here is the first draft race report https://6movements.wordpress.com/2016/07/09/the-great-escape-100-mile/, which might be the final too. I am already getting ready for the Lakeland 100 and its an unmarked course so I have been busy with researching, downloading gpx's etc...
     
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  10. skedaddle

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    Awesome job, and nice report! I see what you mean by jagged from the photo of the chain climb. Good luck with Lakeland.
     
  11. Bare Lee

    Bare Lee
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    Yah, great job and report! And finally got a good look at your mug. Not too far off from your avatar!
    As someone who can no longer run for more than a few blocks, it's hard to imagine going that far!
     
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  12. Abide

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    Thanks guys!

    Lee glad to hear your feeling better, strange that it wasn't shingles? I've been routinely getting sick this year and initially attributed it to the lyme's but who knows. Maybe I should go get a blood test?
     
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  13. Abide

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    Man you are tenacious with the chipseal. Do you have any ultras planned?
     
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  14. Abide

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    Part 1 recap
    Two interesting topics that were discussed over the weekend were about nutrition timing (carb loading) and this low carb idea with increasing carb uptake efficiency.

    The carb loading concept was an interesting one because he contends the typical timing for the pre race meal the day before is wrong. He believed you should eat your heavy carb meal around lunch time the day before a race starting in the early morning ~18hours pre event. Then a light meal for dinner and a good breakfast before. His argument against the heavy evening meal was that the due to the size of your meal you would still be digesting this meal when you wake up and would have a detrimental effect on how much you would feel like eating in the morning and how fast the morning breakfast would be absorbed. The breakfast meal is a lot more important as it will be a direct source of energy during the race and quick absorption of this meal is critical. There was a lot more detail involved with times of digestion phases etc.. but this is definitely something I am going to try out.

    The Lakeland 100 starts at 6:00pm so the tentative plan is to eat a decent meal the night before and then eat 4-5 smaller meals throughout race day to keep the digestion processing at a steady pace. One other item of interest, he stated that fat slows down the transfer of food from the stomach to small intestine. So I will also try to keep the meals more carb heavy with protein.

    Secondly he also indicated that there might be some validity in doing a low carb diet during the taper period. He believed that it benefitted by increasing the ability of the body to uptake sugars into the system. But after researching it also seems to have some benefit into increasing the ability for the body to utilize energy from fats. So the plan is for the next 10 days, I am going to try to keep carbs below 150g per day. Then 2-3 days pre race switch over to a high carb diet to replenish glycogen stores and hopefully the benefit of these properties will carry over to the race.

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672014/
     
  15. Bare Lee

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    One good thing about these last six months of sloth is that I've totally left all the nutrition talk behind. But I'm not running ultras either. The goal is still to forget about other fitness protocols too, just ride and lift every day and go by feel--sets, reps, loads, lalalalala. But first consistency . . . so elusive these days. There just seem to be too many good reasons not to ride/lift first thing in the morning, and yet I know it's the right thing for me . . . it's just a total lack of will.

    Yah, when in doubt, get the bloodwork. And you're pushing yourself pretty hard, and a vegan/vegetarian, so check for anemia, etc. Easy to get chronically fatigued.

    I don't know what the blistering was. Almost wish it was shingles so I knew. But the nurse had to peel a scab to get the test swab, so maybe it was shingles, just too late to detect it? In any case, gotta get back on the exercise bandwagon, my sleeping is suffering and my body feels like soggy poo-poo.
     
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    #15 Bare Lee, Jul 21, 2016
    Last edited: Jul 21, 2016
  16. Abide

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    Yeah I can't wait to start eating carbs again, I still cant figure out why anyone would want to do this type of diet regularly. I've been consuming somewhere around 4k calories and I still feel hungry all the time. My run felt a little better today though so hopefully this theory might work. One funny thing is I don't miss beer much?

    Good point about the blood work. I need a physical anyway I will just have them do everything. I might even take a look at my testosterone levels to get a baseline see maybe if that might be a cause.

    Funny you say that about exercising and sleep, the weeks I have to skip cardio I tend to sleep terribly. Strength training alone isn't enough to encourage healthy sleeping patterns for me but when I do both I fall asleep faster and can force myself to sleep longer in the morning. It's been a very interesting shift lifting at nights and sleeping in later. I kind of like it better actually as my lifting seems to be easier and I need much less time to warm up so most sessions take about 20 minutes. The only problem is getting up early is tougher...
     
  17. Bare Lee

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    Yah, I think beer is one of those things you go a few days and don't miss it. But it was in the upper 90s yesterday, and a beer or three in the pool was almost mandatory while splashing around with the kids, amazing them with my ability to stay under water for more than a few seconds.

    I believe testosterone levels can be checked other ways, usually in the first hours of the morning.

    Rode my bike yesterday, did some priming at the gym, slept like a baby last night. Coincidence? I think not.

    I agree aerobic exercise seems to have more effect on restful sleep than lifting, but I'm going to try doing both each day for a while and see how that works. The EOD protocol has worked for me for many years, but I assume our bodies are naturally set-up to be able to do a little of everything every day, otherwise we wouldn't have survived.

    I got a good idea too last night. One thing that's not quite right about the routine I've been trying to put into place is that the most viable cycling route down by the river is a little bit too long to do on a daily basis. It takes about 40 minutes from my office to the gym. There's a shorter alternative, but that's too short, and the river portion is only about 1.5 miles, so it's mostly riding down to the river, 1.5 miles, and then back up to the gym. But then I realized there's a steep ramp along the river portion that goes down from the bluff where the bike path is located to the river bank below. I could park my bike midway and run that ramp a few times. This way, I could get in biking, some low-impact running, lifting at the gym and also some conditioning work on the prowler or ropes or something. So pretty much hitting all fitness modalities within an hour or so. I might try it later today.
     
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  18. BroadArrow

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    well, the theory is to do the DPRT50 again. i am still a foolishly stubborn wannabe purist, so i want to do it barefoot. i have pretty much convinced myself that last year was an abysmal failure because i never challenged my feet during training. it was just endless ribbons of paper smooth, broom-finished concrete sidewalks. so when i got on the dry grit in the cold, bad things happened. and it took my feet forever to recover. thus, pretty much immediately after last year's race, i started trying to do at least a little bit of chip-n-seal whenever i went running. of course, winter time makes that a little more challenging.

    but, this summer, it has been going really well when i have had the chance to go out. previously (like last fall and before), when i would do a significant distance on chip-n-seal, my soles would feel it for several days afterward and some funny muscles in my knees would feel tired and so on. sometimes, the bottoms of my feet would get a reddish-brown thing going on. like, once i was at my parents' house and walking around on their grit/gravel driveway a lot and i got the reddish-brown thing, but with distinct boundaries that didn't cover the whole sole or even the whole contact area. that sorta led me to believe that it was from popping capillaries instead of, say, grinding in fallen oak leaf residues. it could still be the dirt and detritus, i suppose, but i haven't seen that particular style of discoloration in a very long time. i expected to see it last week when i cranked out the 6.9mi with the 3mi of brand new chips, but no siree. nor did i have any lasting sole-ar discomfort (and my knee muscles seem to have adapted as well). yesterday, i repeated the route (with a heat index of something like 109; i actually walked some and stopped for a shade break [hard to find in the prairie at midday] which i never do) and still no funny business. apparently, i'm getting known on that route, though, because i overheard someone at the horse farm say, "hey! isn't that that guy who runs on the road barefoot?" and then (i think) the farmer whose trees' shade i was taking refuge in waved at me the way you wave at someone you know.

    anyways, i think i am successfully resetting my tolerances because now i feel either wimpy or bored when i run on the smooth sidewalks: i have lee's craving of roughness of surface. my feet even start hurting when i stand around on the hardwood floors too much because they are bored. but, hopping on a little plastic fake rock thing and magic! happy again! and so it is that i am perversely disappointed with the new chip-n-seal because after two weeks, most of the extra chips have been thrown off the road and the permanent ones are getting smashed into their long-term positions and possibly the sharp corners worn off. while it slows me down much more than the old sections, i feel like i'm not getting my money's worth. :) still, i have to keep at it because this summer's erratic schedule has empirically demonstrated to me that it is "use it or lose it", so i need to keep hammering away.
     
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  19. Abide

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    Cool glad you are gonna do that one again and barefoot. You can always bring some back up sandals or shoes too you know!
     
  20. Abide

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    That's interesting you are thinking about doing the conditioning piece, I have been thinking about that too. I've been getting the need to add a little faster conditioning work in to the routine. Maybe a modified cfit thing or something. Let me know how it goes for you breaking it up like that.

    I ended up missing beer a lot especially as I had to skip all the pubs in Scotland. It was definitely easier to handle here since that is one of my favorite things to do in the UK. Good thing I get to do my pub crawl. Hot day in the pool with the family would also require a nice crappy American light beer too.

    I'm still not sure how effective the low carb and carb load ended up working? One thing I did notice towards the end of the race is eating gummy candies almost immediately picked my ass up in the race so maybe it was more effective than I think. I almost think the high sugar candy taste cause my brain to have a major insulin release or something.
     

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