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Less is More

05.07.2018 - Run
Did not fall asleep until after 1 AM last night. Very tired, but got in my training and going to work anyways.

Buteyko (90%)
3 x level 16
Resting pulse: 69
EBH 31, 25, 20
Max 41, 37, 28​

Somatic exercises

Locomotion
Run/Walk
(03 min/02 min) x 6 intervals
33 minutes
Mileage 1.68
Cadence Avg spm 65
HR Avg 119, Max 137
Pace, 19.25 min/mi​

Yay! I’m running 60% of the session now. I’m still running slow, but at least I am running more than I am walking.
 
Michael Scott said:
For your running/walking intervals.
Click to expand...
I use a gym boss interval timer for that. Impossible to go by feel. Time passes quicker during the run intervals.

For heart rate I use a Polar M430 and a Polar H10 chest strap. You need a way monitor the heart rate in real time. I could use H10 with my phone on the runs, but the phone is fragile and I'm talented at destroying electronics.
 
The reason I asked is that I saw an app called C25K, where following the prompts would take you from the couch to running 5 kilometers or 30 minutes in just 9 weeks. Yeah, I am just as talented at destroying electronics, so I would use my old phone.....or my ancient iPod (2009)

The Nail said:
I use a gym boss interval timer for that. Impossible to go by feel. Time passes quicker during the run intervals.

For heart rate I use a Polar M430 and a Polar H10 chest strap. You need a way monitor the heart rate in real time. I could use H10 with my phone on the runs, but the phone is fragile and I'm talented at destroying electronics.
Click to expand...
 
05.08.2018 - Recovery AM
Headache all day long yesterday, left work early. Feeling better today after a good nights rest.

Shower 05:01, trained 07:30

Buteyko (90%)
3 x level 16
Resting pulse: 69
EBH 27, 21, 23
Max 28, 33, 36​

Somatic Exercises

Locomotion
Walk
22 minutes
1.10 miles​

Incredible & beautiful morning
 
Michael Scott said:
The reason I asked is that I saw an app called C25K, where following the prompts would take you from the couch to running 5 kilometers or 30 minutes in just 9 weeks.
Click to expand...
That might work, but I would pick up a copy of Andrew Reads Run Strong and follow his methods instead. There is much more to running then running; if you want to make it enjoyable and maintainable, you need to know how to run and how to manage your heart rate. Especially if you weigh more than 110 pounds.
 
05.10.2018 - Snatching p.m.
At MGG around 6:00 p.m.

Dbl Kb Front Squat
24k, 5r x 1s

TGU
24k, 1r x 1s

The Snatch
24k, 5r x 20s
Easy
I'll be moving into 32k work next week. Kept today easy to work out the kinks with my evening gym plan. I'd forgot how this gym has an almost magical ability to make work weights into light weights. Feels great to train here again.
 
05.11.2018 - Run 3.2

Buteyko (90%)
3 x level 16
Resting pulse: 58
EBH 23, 24, 27
Max 33, 44, 42​

Somatic exercises

Locomotion
Run/Walk
(03 min/02 min) x 6 intervals
33 minutes
Mileage 1.76
Cadence Avg spm 62
HR Avg 116, Max 137
Pace, 18:57 min/mi​

Brr! Cold and windy! Somewhere in the 30’s with windchill. I was not dressed for that :)
Did not die, though barely any sweat on my base layer tee shirt cuz wind was evaporating it so fast and it was cold.
 
05.10.2018 - Recovery AM
Shower 06:30

Buteyko (90%)
3 x level 16
Resting pulse: 78
EBH 23, 33, 31
Max 34, 43, 41​

Somatic Exercises

Movement Prep
Rib Pull, Brettzel, Childs Pose Rotation
Arm Bar, Crooked Arm Bar​

Locomotion
Walk
23 minutes
1.13 miles​
 
The Nail said:
It was amazing to be back under a barbell again! Absolutely amazing. I missed the barbells more than I realized.
Click to expand...
before the TSC I was away from the bar over half a year, almost forgot it. Since then I really re-appreciate it to be getting to my daily deadlifts.

The Nail said:
325 went up easy both times, just wasn't prepared for the hook grip pressure. All the swings, get-ups, and snatches paid off as my pull has never been smoother. They also gave me the ability to utilize my muscles like never before: the contraction I got in my hamstrings, glutes, and lower back even with the warm ups surprised me. I’ve never felt that before. This is the first time with deadlifting I’ve felt like my posterior chain was drawn tight as a bow string. And this is far from my all time PR pull...
Click to expand...
At TSC I pulled very close to 2,5 times bw and I did not totally maxed out. I never lifted significantly more per pound. As I said, I was over half a year away from the bar. The swings and snatches do prepare quite well, at least up to a point.
 
05.14.2018 - Recovery AM
Shower 06:30

Another lightning storm keeping me from my run!

Buteyko (90%)
3 x level 16
Resting pulse: 78
EBH 18, 27, 32
Max 27, 39, 50​

Somatic Exercises

I’ll try running after work, but appears as if the lightning storms will last all day. If so, I’ll attempt making it to the gym early on Tuesday then run after The Snatch.
 
05.15.2018 - Run 3.3

Buteyko (90%)
1 x level 16
Resting pulse: ?
EBH 29
Max 53​

Somatic exercises

Locomotion
Run/Walk
(03 min/02 min) x 6 intervals
35 minutes
Mileage 1.93
Cadence Avg spm 68
HR Avg 120, Max 145
Pace, 18.11 min/mi​

Cool down
Commando Rocks, side-to-side commando rocks
Finally! Released the left hip/low back! This has been sore and stiff for several days now. I've been slacking on my evening stretching. Need to get back on that.​

Bit of trouble keeping the HR down today. Probably due to only running the one Buteyko session before. That is what I get for not paying attention to the time :)
 
Last edited:
05.16.2018 - Run 4.1

Buteyko (90%)
3 x level 16
EBH 25, 37, 36
Max 33, 50, 48
Odd session. Mind was erratic; difficult to focus.​

Somatic exercises

Locomotion
Run/Walk
(04 min/01 min) x 6 intervals
37 minutes
Mileage 1.91
Cadence Avg spm 66
HR Avg 124, Max 142
Pace, 19:34 min/mi
Great run! I’m learning to hold a steady pace now.​

Note: Need to remember turn off HR monitor at end of run intervals so metrics are more useful.
 
05.17.2018 - Recovery AM

Shower 05:01

Buteyko (90%)
3 x level 16
Resting pulse: 69
EBH 32, 26, 39
Max 42, 37, 42​

Somatic Exercises

Locomotion
Walk
21 minutes
1.1 miles​

Another: Incredible & Beautiful Morning
 
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