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In workout C, I misunderstood the goal. After re reading I now understand that we were supposed to take the average HR over 20 mins. I did an easy jog at 20 mins though and measured my HR afterwards since I didn’t have a working HR monitor. I will need to redo this KPI after I get my HR monitor fixed.
In Workout A, I thought that I would never finish with the pressers :-). It took me a good 6 or 7 mins to complete those with lots of rests. The kettle bell swings were fun and I took a couple rests at 15 and 20. I used my 20lb medicine ball for the thrusters and had good range in my squat. Thrusters also included some rests. My lower back is a little sore today…. I didn’t expect that, hahha
Overall time: 16 mins 25 secs
Hey demons, logged 2 runs this week and hopefully get another run or hike in on Saturday. 15 min and 45 min runs. Did some backward lunging etc on the warmup, and can try backward walking on the cooldown next time and see how that goes. Have a great Memorial Day weekend.
Hi Demons, went out to the Belgrade track today to do the 1 mile KPI. Great weather for a run, crisp but not cold. I timed in at 8:10. My first 200 felt fantastic and I was feeling like Michael Johnson running on the track until things fell apart after the 200 :-)! I slowed way down until lap 3 and recovered enough to run a more comfortable mile pace for the next 2 laps. Looks like I have some training to do to reduce my mile time, however its the first run of the season and my time is faster than what I ran in the last 10 years. Did anyone else run the mile KPI? If yes, let me know your times.
Hey Demons, I chose to hike today for 1 hour 25 mins for aerobic conditioning and left the mile run KPI for tomorrow or Monday. The trail I took today was less vertical and joined with the Sypes trail. Was able to keep my effort at 70% most of the way, until the last 1/2 mile which was fairly steep. Ran 2 1minute power intervals uphill and that was all I had in the tank for intervals today. Next time I can increase the # of power intervals. Has anyone else run the mile KPI yet? If yes, please post your times. Have a great day,
Hey John and demons, I am looking forward to the 1 mile early season KPI. Was thinking of doing it today to get it out of the way, but instead decided to do some more cardio training because it is such a beautiful day out. Hiked 52 mins today and was doing good with 70% effort up the M, however probably did more like 80% from above the M to the first lookout. Its not that easy for me to expend a lighter effort on the steeper grade above the M. Hope my body doesn’t complain about it too much tomorrow. 🙂 Over all it felt good though I might have pushed it a little more than I planned too.
Thanks John, appreciate the explanation and workout recommendations!
Hi fellow Demons, hope everyone is having a good week. Let me know how everyone’s training is progressing? Is anyone training for any events or races?
I Logged two runs at the beginning of the week, a 42 min and a 43 min run at 70% effort. During one of my runs, a runner passed me going twice my speed. As I was watching their stride, it seemed like their tempo was about the same as mine and their stride length wasn’t much different than mine either yet they were running almost twice as fast as me. It did seem like their foot strike had very short ground time though which is one thing I observed that was different. Perhaps I still need to work on less ground time or maybe some of my force is being wasted going in a backward motion instead of forwards. John, could leaving my foot on the ground too long make this much difference in speed? Your thoughts?
My 3rd run this week was a 27 min hike up the M trail. I jogged 5 40 yard intervals during my hike. Next time I will do my intervals based on time though. John, do you have any recommendation about jogging intervals when hiking the M? Should I be training for 70% effort during intervals or should I be training for Power?
Have a great weekend!
Hi Demons, happy Saturday! Logged 3 runs this week of 20, 30, & 38 mins. My primary focus is on Aerobic conditioning so, I ran with 60-70 percent effort. Breathing felt really good and that is how I gauged my effort. I felt energized after my runs which is another indicator that I didn’t over due it. My 2nd focus during my runs this week is on the snap pop and reducing the time my foot is in contact with the ground that John spoke about in previous blogs. I made some adjustments to accomplish this though which was to shorten my stride length, increase tempo, and raise my knee higher. I played around with adjusting all of these until my stride felt more crisp and efficient.
Hey John, thanks for your continued support of my athletic goals!!!! I am starting to get dialed in and am inspired to train. Looking forward to my upcoming 800 and mile runs in the summer.
Thanks coach JZ! My 10k time was better than expected and no injuries. Learning about foot strike, arm movement, breathing and running efficiently from you these last few months made a difference. I used them all at different points during my run.
I am a proponent of running by feel, though it’s probably because I haven’t bought all of the fancy gear. In other sports, I experienced a real satisfaction when I know that I am doing something well just by the feel of it. When it doesn’t feel right then it is usually time to make a slight adjustment. I likely need more practice or more conditioning to get a feel of what gear I am running in. Looking forward to it.
Hey John, thanks for the Saturday session. Jogged yesterday for 30 mins. Fairly slow pace, however felt good about my form.Looking forward to getting back in the game after a few weeks without running.
Hey John, I notice that there are some vegetables that I always prefer. Perhaps my body knows it needs some nutrients from those vegetables and I should pay attention to what it needs(within reason). For example zucchinni and squash are what my appetite usually prefers. However when I am working out more, my preferences do change an that is probably normal because I am going to need more carbohydrates.
I have cut out tomatoes, even though I used to like them, and now after awhile I seem to have less joint aches. Take this with a grain of salt though because at the same time I also avoided cheese products at the same time.
Feel free to post anything on beans (especially pintos) as I have some dishes that I like to eat with those on the side.
Hey all, looking forward to checking out the Gait Mechanics! Thanks. Ran 15 mins yesterday and tried out the hand strikes. I may be uncoordinated, because my timing seemed to be off somewhat so will be focusing on with my next run. Ran with a friend so was probably distracted. Its good weather here to start being active again. Let me know how your runs are going? Have a great day.
I had a great zoom session with coach JZ this morning. We covered lots of goodies about foot pronation, suppination, knees, & hips all working together and of then did some great exercises to feel and practice different positioning.
Got in a 45 min jog + 10 min cool down. My jog today felt completely different. I picked one thing from John’s session to focus on while my muscle memory was still fresh. During my run, I focused on loose hips and freeing up a little more movement. For me, it seemed to make a big difference. Felt like I was running more with my complete body rather than from the legs. Granted this was an easy jog and not sprinting, however it felt like my run today was more natural without having to muscle through it.
Hey John, I have one 20 min run and 20 min walk this week. Had some time constraints, so haven’t stacked the run after the workout yet, though will try it out on Saturday.