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Less is More

Third run in a row - I have early morning meetings Wed, Thu, Fri this week...didn't trust myself to wake up early enough to run and be at work in time (y)
I'm beginning to think the running stride is easier on my feet than walking.

07.24.2018 - Run 12.2
Buteyko
1x level 16
EBH 30
Max 60

Run Strong glute work, downward dog

Locomotion
Run/walk
19/1 * 3
2.93 mi
Avg HR 112
Max HR 123
20:30 min/mi

I worked on keeping my head up, shoulders more relaxed. This kept my hips under me more making my stride easier.
 
The Nail said:
I'm beginning to think the running stride is easier on my feet than walking.
Click to expand...
It has been fun to read you journey into running.
I used to know a guy;) who would say that he hated cardio...
now look at you,,, in no time you will be running multiple 5K's a week.
Awesome!

great job man and really nice work and commitment!
 
Strong Rick said:
I used to know a guy;) who would say that he hated cardio...
Click to expand...
I still can't believe how much I look forward to running. I'm actually amazed at how much it reduced discomfort in areas of my body running is supposed to destroy. Toes/feets/ankles/calves/knees...all feel far better now then they have in years. Don't underestimate the power of the MAF side of the running-force!

Thanks for the kind words StrongRick.
 
07.28.2018 Saturday MGG a.m.

At home
Buteyko
3x level 16
EBH 30, 31, 32
MAX 52, 54, 65
Spaced about an hour apart, starting around 5:30 am.

Locomotion
Walk
20 min

--
At MGG 10:30 a.m.

Double KB Front Squat
24k x 3r x 2s

TGU
24k x 1r x 1s

Deadlift
265 x 1, 285 x 1, 315 x 1
225 x 5r
No belt. Per Al’s advice, stopped using the belt for this sub maximal work. Going to run these drop sets as sets of 5 reps for a while,
 
07.31.2018 - Recovery a.m.
Buteyko
Around 6:30 am
1x level 14
EBH 30
Max 61

Mobility
RS glute work, downward dog, rib pull, brettzel, childs pose rotation, arm bar, crooked arm bar

07.31.2018 - MGG p.m. Snatch
At MGG 5:30 p.m.

Goblet Squat
24k x 3r x 1s

Double KB Front Squat
24k x 3r x 2s

TGU
24k x 1r x 1s

Snatch
24k x 5r x 14s

Push-ups
10r x 3s

I felt far better than expected after the run yesterday.
 
08.02.2018 - Recovery a.m.
Buteyko
Around 7:00, separated by 25 minutes
2x level 14
EBH 31, 32
Max 60, 63

Mobility
RS glute work, downward dog

08.02.2018 - Run p.m.
Locomotion
4:45 pm
Run
61 minutes
2.95 mi
Avg HR 122
Max HR 134
Pace 20:55 min/mi

This was already much better than the first 60 minute run on Monday. Focused on staying tall, running light, and minimal vertical movement. This eliminated most of the discomfort in my left hip & foot.
 
08.04.2018 - Saturday MGG a.m.

Buteyko
9:00
Level 14
EBH 35
Max 70

At MGG 11:00

Goblet Squat
24k x 4r x 1s

Double KB Front Squat
24k x 3r x 2s

TGU
24k x 1r x 1s

Deadlift
255 x 1, 275 x 1, 295 x 1

Snatch
32k x 5r x 4s

One Hand Swing
40k x 5r x 16s

Woke up tired, stiff, and sore this morning. This was a huge week for me. First hour long runs, started the new job...lots of excitement probably catching up with me a bit :)

Despite the low energy levels, this was an okay session. Came up and napped for an hour right after.
 
08.05.2018 - Run a.m.

Buteyko
2x Level 14
EBH 30, 30
Max 60, 65

RS glute work, downward dog

Locomotion
Run
60 minutes
3.02 mi
Avg HR 124
Max HR 138
Pace 19:59 min/mi

Improvement from session to session has been significant. Only a small amount of hip and foot discomfort today. Quite tired after this - accidentally fell asleep on the floor while relaxing on my back afterwards.
 
08.06.2018 - Run p.m.

Buteyko
7:40 a.m.
1x Level 16
EBH 30
Max 52

RS glute work, downward dog

Locomotion
5:00 p.m.
Run
60 minutes
3.05 mi
Avg HR 121
Max HR 133
Pace 19:39 min/mi

BIG improvement today - I increased my breath count from 4 steps in and out to 2 steps in and out. This smoothed my stride out a lot. I noticed that even though I was technically breathing more often, I was able to use shallower breaths. Perhaps the increased smoothness came from a shorter diaphragm stroke?
 
The Nail said:
I noticed that even though I was technically breathing more often, I was able to use shallower breaths. Perhaps the increased smoothness came from a shorter diaphragm stroke?
Click to expand...

Honest question - is that a good thing? I generally been trying to force the diaphragm to be as big as I possible - as deep a breath as I can maintain. It definitely makes the run more difficult, but I've been viewing it as training lung capacity. But I'm no physiologist, maybe I'm thinking about it wrong.
 
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