B71 return to TB

[B71]

Block 4 - GREEN protocol - Week 5, Day 2

Tu 3 Jan 23 0627-0723

212.8/97.7cm

"SLOW" - Zone 2 HR trg - EZ run outside

55:13 / 6.6 km / 536 Cal / 133 Avg HR

- 4 x long laps around my street
- used new chest strap HR monitor
- coincidentally, AoM podcast was with Alex Viada ("hybrid athlete" - running powerlifter of "Complete Human Performance") and dealt mostly with Zone 2 training.
- felt pretty good. I'm getting used to these sessions being about inducing physiological adaptation (over the long term) and not about improving my running performance in the short term.

[Maxrip13]

Block 4 - GREEN protocol - Week 5, Day 2

Tu 3 Jan 23 0627-0723

212.8/97.7cm

"SLOW" - Zone 2 HR trg - EZ run outside

55:13 / 6.6 km / 536 Cal / 133 Avg HR

- 4 x long laps around my street
- used new chest strap HR monitor
- coincidentally, AoM podcast was with Alex Viada ("hybrid athlete" - running powerlifter of "Complete Human Performance") and dealt mostly with Zone 2 training.
- felt pretty good. I'm getting used to these sessions being about inducing physiological adaptation (over the long term) and not about improving my running performance in the short term.

If you like Alex Viada listen to the Omnia Performance podcast with Fergus Crawley and Johnny Pain. Absolutely brilliant in he hybbrid athlete space or as we used to call it strength and conditioning haha.

[B71]

Block 4 - GREEN protocol - Week 5, Day 2

Tu 3 Jan 23 0627-0723

212.8/97.7cm

"SLOW" - Zone 2 HR trg - EZ run outside

55:13 / 6.6 km / 536 Cal / 133 Avg HR

- 4 x long laps around my street
- used new chest strap HR monitor
- coincidentally, AoM podcast was with Alex Viada ("hybrid athlete" - running powerlifter of "Complete Human Performance") and dealt mostly with Zone 2 training.
- felt pretty good. I'm getting used to these sessions being about inducing physiological adaptation (over the long term) and not about improving my running performance in the short term.

If you like Alex Viada listen to the Omnia Performance podcast with Fergus Crawley and Johnny Pain. Absolutely brilliant in he hybbrid athlete space or as we used to call it strength and conditioning haha.

Thanks for the tip. I became aware of Alex Viada a few years ago, I think. Every now and then, I'd look for one of his training regimens because - like TB offers - I wanted to have a broader base of fitness than choosing between being good at lifting or running. Then I'd find a plan and the first two days of 'hybrid' training would look something like: "Monday - LSS run uphill for 80 mi wearing weight vest and pulling sled"; "Tuesday - deadlift entire gym 7 sets x AMRAP". And I'd think, "maybe not."

I think I've seen Crawley on Youtube. He's too young, too fit and too handsome for me to relate to.

Kidding aside, I'll probably check it out. I just need to remember that at my age, I need to put longevity first and performance a distant second.

[B71]

Block 4 - GREEN protocol - Week 5, Day 3

We 4 Jan 23 0622-0652

212.8/97.5cm

"SLOW" - Zone 2 HR trg - Assault Bike

30:00 / 150 Cal / 115 Avg HR

- my Garmin said 235 Cal, my Assault Bike said 150 Cal. I think tracking Cals will only be useful in terms of identifying trends (more or less burned).
- I may have to suck it up and run more often. I had planned on a 45 min session, but being on the bike for more than 30 min is a chore.

[B71]

Block 4 - GREEN protocol - Week 5, Day 4

Th 5 Jan 23 0525-0609

212.8/97.7cm

"HI-REP" Garage Gym w/ Powerblocks

Mobility

Goblet "Basket" Squat (60) 18/18/18
Arnold Press (17.5s) 19/18/11 (big drop off from last time - maybe because RI was 1 min instead of 2 min)
Toe Raise 22/20/18
-- 1 min RI

U/H Flye (15s) 19/19/14
U/R Row (15s) 18/18/15 (big drop off from last time - maybe because RI was 1 min instead of 2 min)
RDL (5s) 20/18/14
-- 1 min RI

2x4 Calf Raise (40s) 25 /\ 25 \/ 23 || - focused on using calves instead of feet
DB Curl (20s) 21/16/11
-- ~1 min RI

[B71]

Block 4 - GREEN protocol - Week 5, Day 5

Fr 6 Jan 23 0522-0607

212.8/97.7cm

"SLOW" - Zone 2 HR trg - Incline Treadmill

Treadmill - 45:00 / 381 Cal / 5.0 kph / 3.69 km / worked up to 8 deg incline
Garmin - 45:15 / 375 Cal / 11:31 pace / 3.93 km / 118 bpm Avg HR

- It's icy in the neighbourhood, so I didn't want to run outside. The Assault Bike is mind-numbingly boring for LSS, so I decided to try an incline walk on the treadmill, since I wanted to do 45 minutes (which I'm trying to set as my minimum Zone 2 session length). I might have gone longer (say, 60 min) but I had some hard timings to meet this morning and I didn't want to be rushed.
- I quickly worked up to 5.0 kph. I tried 5.5 kph but that's a bit too fast of a walking pace when going uphill. I felt I was risking getting shin splints.
- I ended up at 8.0 degrees incline after about 20 minutes. I think I want a higher avg HR, so I might have to jack the incline up more.

[B71]

Block 4 - GREEN protocol - Week 5, Day 6

Sa 7 Jan 23 0549-0645

212.8/97.6 cm

"SLOW" - Zone 2 HR trg - EZ run outside

55:15 / 6.6 km / 545 Cal / 134 Avg HR

- 4 x long laps around my street (walk-run, as per usual)
- used new chest strap HR monitor
- I might need to re-set my HR zones on the watch. I got an "overreaching" warning from my watch and my "training status" says that "your recent high training load may ultimately lead to excessive strain." WTF? I'm run-walking in Zone 2. The whole point of doing this kind of training is to go for a long time at an easy pace.
- I need to replace the batteries in my scale. This is the fourth or fifth day of getting the exact same reading, which suggests it's not reading properly.

[B71]

Block 4 - GREEN protocol - Week 6, Day 1

Mo 9 Jan 23 0615-0701

213.6/97.3 cm

"HYPER" Garage Gym w/ Powerblocks

Mobility

DB Front Squat (50s/60s/60s) 15/12/12 - took wider stance (+ wore knee sleeves) to protect knees
DB Lat Raise (17.5s) 15/13/11
Toe Raise 20/20/19
-- 2 min RI

DB Chest-Supported Row (25s) 15 -- 12 || 11 /\
DB Pullover (45) 12/11/11
-- 2 min RI

Standing Floor Calf Raise (60s) 19 /\ 19 \/ 19 || - focused on using calves instead of feet
Fwd Lean DB Curl (30s) 13/12/6
-- 2 min RI

[B71]

Block 4 - GREEN protocol - Week 6, Day 2

Tu 10 Jan 23 0500-0556

213.6/97.8 cm

"SLOW" - Zone 2 HR trg - EZ run outside

55:24 / 6.7 km / 536 Cal / 133 Avg HR

- 4 x long laps around my street (walk-run, as per usual)
- felt good. I felt like I was making progress - it felt a bit easier today - but the numbers don't show a lick of change. Oh well. Maybe I can say RPE went down.
- was a little leery about my running gear because it was a bit colder. Turns out I over-dressed a bit, as my running jacket was pretty wet with condensation from body heat. I think I need to suck it up and be cold at first.
- wasn't keen about getting out of bed, but I did. Victory.
- next week I start training for my PT test, in place of the scheduled SE sessions.

[B71]

Block 4 - GREEN protocol - Week 6, Day 3

We 11 Jan 23 0455-0540

212.0/97.6cm

"SLOW" - Zone 2 HR trg - Incline Treadmill

Treadmill - 45:00 / 384 Cal / 5.0 kph / 3.73 km / worked up to 8 deg incline
Garmin - 45:15 / 277 Cal / 11:31 pace / 3.73 km / 101 bpm Avg HR (seems low, given PRE)