Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[adrian]

42kms ........sep 19

16km was hard enough. Will do 18km this weekend...

At this stage I cant imagine doing 42km! You have my respect.

[adrian]

Ring Dips
10 x 5

Ring Push ups
5 x 5

L-sit practice

[adrian]

Time Trial : 30min

5.84km

Avg pace: 5.09 km/min
Avg HR: 161 (84%)

Was hoping to hit 6km but legs were tight and horrible. Wasn't super motivated by the cold, dark and slightly damp conditions. Today's lesson is, however, that I need to prepare better for these runs. Pretty much no warm up and it felt bad. Felt inefficient as I was working hard, but didn't feel like I was moving.

Pre run: BCAA's, honey, bit of fruit, but basically hitting the run fasted as I hadn't eaten since midday. As always I need to dial the nutrition for performance and get organised.

Post run: Ice bath - bloody painful to get into, for about 12mins - followed by hot shower. Didn't have an immediate post run meal, just waited til dinner which was probably a bit outside of the ideal window.

[adrian]

eegads.. just returned from Mac uni gym. Decided I should get some squats in as I'm not running this weekend.

Squat
5-5-3-3-1

70kg-80kg-85kg-90kg-100kg(f)

Lost strength already - the environment didn't help, but I need to incorporate at least a one day strength effort somehow...

Press
5-5-5

40kg-40kg-40kg

followed by

5km row

20min

Pre workout: BCAA's, honey
Post: BCAA's, sweet potato, omlette with ground beef and a cup of black coffee

Some anterior shin pain following row. Off to a new chiro/acupuncturist now. Is having a positive effect thus far.

[adrian]

10k total: at 85% for first 5k then pick it up to 95% on the last 5k

50.21

Best 10km time I've done. Felt pretty good, calf a teeny bit tight at first then the IT band on the left got a bit tight towards the end. I put that done to the DOMS I've experienced after squatting on Saturday and not rolling/stretching the glutes enough.

Avg Pace: 5:02 min/km
Avg HR: 170 (89%)

Good solid run today which I basically did fasted. Ate at 1030 and then a banana half an hour before I ran. Post - BCAA's, honey.

Recovery: Stretch then "Ice" bath followed by hot shower

[Tom]

Good to see you're getting in to the running mate. Seems that a lot of your pain/tightness issues have been reduced greatly as well?

[adrian]

Yea - just in the last week I've had some really positive results from a new acupuncturist/chiro here in Epping. Apparently she used to work on some of the chinese o-lifters back there, as well as track and field athletes, which I was of course impressed by. I need to really have a high level of maintenance to prevent things occurring, which is why I have had to drop crossfit until I achieve what I want in running. So running is the priority until at least the half-marathon in September.

[adrian]

3 x 7 min intervals w/5min recovery between rounds.

Was actually supposed to be 3min recoveries. Sucked hard with 5min recoveries. Probably why my legs felt like they were starting to cramp at the beginning of run 3. Tough one.

Interval 1: 1.90km
Interval 2: 1.74km
Interval 3: 1.85km

Avg pace 1: 3.41km/min
Avg pace 2: 4.01km/min
Avg pace 3: 3.47km/min

Pre: Fried (non-paleo) chicken
Post: BCAA's

Recovery: Long stretch and roll followed by hot shower and some magnesium.

[Tom]

Yea - just in the last week I've had some really positive results from a new acupuncturist/chiro here in Epping. Apparently she used to work on some of the chinese o-lifters back there, as well as track and field athletes, which I was of course impressed by. I need to really have a high level of maintenance to prevent things occurring, which is why I have had to drop crossfit until I achieve what I want in running. So running is the priority until at least the half-marathon in September.

Good stuff mate, as long as you hit what you need to hit!

[adrian]

19km run

1:45.45

Avg Pace: 5.32 mins/km

Good run, took the hydration pack and an energy gel with me which made a big difference. A bit of ITB tightness around 14km but seemed to lessen somewhat. Drank at 30min then roughly every 15mins after that. Had gel roughly one hour in and I could definitely feel the results of that. Feel much better than I generally have after the long runs.

Pre: Banana, BCAA's, honey
Post: Banana, BCAA's
Recovery: Stretch, roll, Ice on the knee, cold bath. Yoga later today.