AxelB's running, lifting and kicking log

Discussion in 'Training Logs' started by axelb, Sep 26, 2017.

  1. axelb

    axelb Master of Office Chair Fu

    The council kindly took to running a bonfire behind my house all Monday and Tuesday, so my house stinks and asthma is being trouble.

    Peak flow showing ok and chest felt well enough to run.
    6.6 mile run -I planned an 8, but had to cut it short due to work :( - so I made up for it by allowing my HR up to 170bpm and increasing the pace for the last 1.5 miles.

    Didn't have time to stretch straight after, but got a 15 minute stretch in later in the day, followed by ice bath.

    No Kickboxing class this week :( so instead I moved onto my next lift planned:
    Warm-up 60x8, 80x8, 90x8, 100x8, 110x8, 120x5
    Working 3 sets of 135kgx8
    Last set AMRAP 10 reps, felt like I could get another 1 or 2 out, but didn't want to push it this week.

    10 minutes stretch.

    9.3 mile run, picked up the pace for the last 1.5 mile to just under 9min/mile (usually I'm running 10min/mile for my slow run).

    Followed by 10 minutes stretching.

    Family is down with a cold, so I may rest both days so that it doesn't hit my asthma.
    LandonS likes this.
  2. axelb

    axelb Master of Office Chair Fu

    Planned rest. Family was ill so spent the day inside doing very little A real rest day! I forgot what these feel like.

    Spent most of it day doing very little, just a bit of DIY, then in the evening I did bench press;
    Warm-up 20kgx10, 40x10, 50x8, 60x5, 70x5
    Working 5 sets of 77.5kgx5.
    Last set AMRAP 12.
    Bent row 3 sets of 70x8

    Feeling good and looking forward to a 6/7 mile run, pushed for time so I reduced it to 4.5 mile with 5 minute tempo so I got back in time.
    4.5mile 41 mins. 3x5 min intervals at 170bpm
    1st at 7'41" min/mi AVG 176bpm HR avg
    2nd at 8'22" min/mi AVG 171bpm HR avg
    3rd at 7'59" min/mi AVG 173bpm HR avg.

    20 minutes stretching
    10 minutes shadow boxing, working hand combo to set up mid/high kicks.

    Variations on the following.
    Low cross, high jab, mid lead side kick.
    Cross, low jab, high round house off back leg.
    Cross, low jab, high hook kick off lead leg.
    Cross,hook, low switch kick, spinning hook kick.
    Jab, cross, back leg push kick.

    I signed up to Santa race on 3rd December, so I will deload lifts until after and add another interval tempo run this week and the start of next week. Followed by a taper from next Wednesday.
    LandonS likes this.
  3. axelb

    axelb Master of Office Chair Fu

    Deload deadlift
    60kg x5, 80x5, 90x5, 100x5, 110x5
    High bar squat
    20kgx5, 40x5, 50x5, 60x5, 65x5

    5 minute stretching.

    20 minutes trigger point roller.

    Deload always feels harder to start for some reason. I have become used to doing it frequently enough, but something in my head still makes me feel like not bothering lifting at all when the percentage is so much lower.

    Slow 5.1 mile run in 51mins. HR felt ok, but polar was showing my running index is down which possibly means in run down. Could be due to kids waking up too early at the moment.

    Average weight this week 86kg.
  4. axelb

    axelb Master of Office Chair Fu

    Kickboxing 1 hour.
    Paddle pad work with kicks, followed by focus mitts with with punching combo.
    Some endurance with including 50 continuous high turning kicks on each leg, followed by 50 side kicks on each leg; this was done from a chambered position without putting the foot down.

    Felt a bit weaker than normal, my energy kept plummeting, chest felt sore and needed inhaler a few times which makes me think my asthma is becoming an issue this week. I'll keep an eye on my peak flow and chest and determine whether I run the usually 9 miles, reduce it or cancel altogether :(
    Travess likes this.
  5. Travess

    Travess The Welsh MAPper Supporter

    Geeze, that takes me back to my 14 year old/Taekwon-do days - Never again I tells yah, never again!!!

    axelb likes this.
  6. Travess

    Travess The Welsh MAPper Supporter

    Cancel - Train smarter, not harder!

    axelb likes this.
  7. axelb

    axelb Master of Office Chair Fu

    yup I have definitely taken that choice, this morning my asthma was showing signs of problems, so I cancelled my run today.
    Travess likes this.
  8. Nachi

    Nachi Valued Member Supporter

    Get better, soon! It sounds like the asthma gets you quite often :( But I agree with Travess, taking it easy is a good idea. I don't have asthma, but got some breathing trouble a few times and it really isn't worth it. Hopefully you'll be back to training soon :)
    axelb and Travess like this.
  9. axelb

    axelb Master of Office Chair Fu

    Thanks :)
    I always feel like a double hit when it is a problem. The physical hit of it, and the psychological hit of knowing I have to stop training. :(

    The good thing about this training log is writing it down makes me think twice, without it I would have likely carried on as normal, so appreciate the input.
    Nachi and Knee Rider like this.
  10. Knee Rider

    Knee Rider Valued Member Supporter

    Get better soon dude.
    axelb likes this.
  11. LandonS

    LandonS Member

    Get better soon bud!
    axelb likes this.
  12. axelb

    axelb Master of Office Chair Fu

    total rest and doubled my asthma meds from Friday to Sunday. Seems to have me on the mend. Not 100% but well enough for an easy session.

    2.5 mile run, 25 mins, nice and easy, HR was much lower than normal, felt nice and easy.

    Deload bench.
    20kg x5, 40x5, 45x5, 55x5, 65x5.
    Push-ups 2x10
    No problems, feeling better, chest has a few issues so I'll do a longer run 5-6 miles tomorrow if my chest stays clear.
  13. Travess

    Travess The Welsh MAPper Supporter

    As a fellow asthmatic, all be it one that suffers mostly from a close proximity to animal fur, it is encouraging to read it can be managed, and indeed that you are managing it - That and working with it, rather than against it.

    axelb likes this.
  14. axelb

    axelb Master of Office Chair Fu

    its taken adjustment after years (over a decade) of creating a state of mind for pushing training often, to taking a step back and having to rest more frequently. I guess it's also part of aging, I not old,but things slow down in your late 30s compared to 20s :)

    even though my son kept me awake most the night I felt well. went for planned run, but limited for time.
    4 miles 37 mins 2x2min pace checks ahead of sundays santa 5km
    2min AVG HR 175bpm 6'50"min/mi felt steady no major strain, I'll do a shorter pace check friday and decide on race pace.

    polar showed my running index as "elite" which I had to laugh at, I think I need to recalibrate something there.

    20min stretching.

    average weight 85kg which surprised me as I've eaten a fair bit of junk over the week.
    Travess likes this.
  15. axelb

    axelb Master of Office Chair Fu

    Kickboxing 1 hour. Warm up and stretch.

    Pad work with long range kick entries.
    Drilling kick entries with punch follow up in partner drills.
    Free sparring, followed by a few more partner drills, kick entry followed by punch flowing from one straight to the other.
    Felt good and plenty of energy, the rest paid off. Mostly focused on breathing during sparring and pad work to keep it flowing.

    Stick roller on lower legs. One more foam roller tomorrow.
  16. axelb

    axelb Master of Office Chair Fu

    A light run 1.9 miles in 18 mins. Mostly to keep the legs moving and check my lungs/legs.
    This included a 2 mins tempo interval at 175bpm, which came at about 7'15" min/mi, so I anticipate for 5km race Sunday I expected about 10% on that pace if all stays good with my lungs.

    "Rest" hahahaha- that's something I plan to do at weekend, but in real life it usually means no training sessions. I was tidying the house getting shopping and getting stuff out of the attic for Christmas.
    My son is ill and coughing most of Friday night, so it may be a bad night.


    Santa race in Reading, a 1km for the children/family and 5km after.
    My son slept better and we have him the option, he was very keen so we wrapped him up well. About 6c temp and wet which is warmer than past years.

    We walked most of the 1km, but my son insisted he ran (4 years old) which was still a walk for us. My 9 year old daughter ran slowly to stay with her brother, then took off after half way and my wife stayed with the youngest.
    Very proud of both children, they really pushed themselves.

    They then had a rest and cheered me on for the 5km.

    The course is very tight and twisty, lots of shelter and tunnels so I knew my GPS would be unreliable so I went on how I felt and my HR monitor. Aiming to start under 180bpm for the first half and up to 190bpm for the second half of all felt good.

    The first 1km was mostly a slow jog as it was so busy you didn't have a choice :D

    After that I found a few gaps to overtake safely. Having done this race twice In expected this and recall it being very draining speeding up and braking over the first 1km.

    Once past the bulk of the racers it was spread out and I stuck to my planned HR.
    Plenty of smiley faces and children waving.
    I held back as I have didn't want to overdo it, so I had a decent amount of energy at the end and did a sprint for the last 200m to finish. I heard the announcer saying I was about to be overtaken in the last 50m so my competitive side kicks in and I pushed up the speed. Finished in 24min 12s which is my fastest 5k this year.

    After a brief recovery from the sprint I felt strong and I think my recent training strategy has helped.

    My next race isn't until May (10k) so I will definitely be sticking with my current strategy which is to focus on distance and low HR runs for 80% of the time, which no more than 1-2 tempo runs a month.

    The end of last year was a bad pace for me health wise. Coughing blood through last Christmas and 2 chest x rays made me reassess my outlook on training this year.

    My training will change now until February, with more strength training focus and less running.

    Diet will also change to allow weight increase with higher protien and calorie intake during that time. (mmmm calories).
    Knee Rider likes this.
  17. Nachi

    Nachi Valued Member Supporter

    Wow, sounds great! And congrats! I can't even grasp how it would be possible to run 5 km in under 25 mins. Crazy! :)

    I hope your plans go well for the next year, hopefully no more coughing out blood. That sounds just terrible. :eek:
    axelb likes this.
  18. axelb

    axelb Master of Office Chair Fu

    My PB last year was 23'06" on 5km, that was during a 10k race at 46'47", so I know I can manage close to it with a bit of prep.
    It's been mostly about grafting over the years, and I can take more off with a concentrated plan and weight loss. I'm hoping for improvement on that next year with a longer plan with less intensity :)
    Nachi and hewho like this.
  19. axelb

    axelb Master of Office Chair Fu

    Had some time to rest and back to it.

    Deadlift, a bit more than deload to get back into it.
    60kgx5, 80x5, 90x5, 100x5, 110x5.
    120x5 for 3 sets. No AMRAP.
    20kgx10 for 5 sets.
    10 minutes stretch.
    Felt very hard work, so we'll see how the DOMS feel from it.

    No kickboxing tonight, so onto the next lift session;
    20kgx5, 40x5, 50x5, 60x5, 70x5.
    working sets 77.5kg 5x5

    Light Shadow boxing rounds with 30s rest.
    1min, 1'30", 2min, 2'30", 2min, 1'30", 1 min.
    Worked on footwork and keeping my hands up after high kicks. Tried to keep intensity down so HR did not go over 70%max.

    Planned rest

    Feeling ok, so back to the routine.
    Warm-up: 60kgx5, 80x5, 90x5, 100x5, 110x5, 120kgx5, 130x3.
    ws: 135kgx5 for 6 sets, had to use switch grip for all sets, alternating each set.
    Last set AMRAP. I set a cap at 8 reps as to not overdo it, and hit it, felt like I could do another 2-3.

    Accessory bent row:
    60kgx5 for 3 sets.

    30 minutes stretching, followed by 5 minutes gentle shadow boxing.

    Planned rest.
  20. axelb

    axelb Master of Office Chair Fu

    20kgx5, 40x5, 50x5, 60x5, 70x5.
    Working set 85x5 for 4 sets
    AMRAP 85x6 (keeping 2-3 in the bag).
    Incline Push-ups 10 x3

    5 minutes shadow boxing.
    Felt ok throughout.

    Rest. No class again until next year.

    Squats (high bar)
    20kgx5, 40x5, 60x5, 70x5.
    Working set 80x5 for 4 sets.
    AMRAP 80x8.
    Haven't been working squats much so feeling enthusiastic thought I'd check lifting higher weight AMRAP.
    100kg x4.

    Lunges 20kg 3x10.

    Felt very wobbly up stairs after.

    Rest - feeling the DOMS on legs
    Morik, Knee Rider and Travess like this.

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