Kev's "Triathletes last 3x as long" log

[BamaDave]

Looks good, Kevin! Any of Alwyn Cosgrove's workouts are demonic, but his high-intensity, fast paced stuff is downright Satanic.

[Kevin Littler]

March 11

Goal: Long run, over planned Half Marathon course (which is on 20th May). It is 4 loops (actually just less, as the start is a km or so down the road). As I will be doing 4 complete loops, my guess was that it would be 22-23km.

Actual: 23.4km (14.5mi)
1:58:12 (5:03/km pace).

Was only 3sec/km slower than last weeks, which was only 20km, with an average heart rate 4bpm less (146 compared to last week's 150). The goal for May is 96mins, with hopefully a sub 90 around July/August. 96 is 4:32/km pace (7:19/mi). My last 2 HM's averaged 166 and 170bpm, so figuring that if the race was today I would have done about 1:41, so with 10 weeks to go I still think 96 is feasible.

Butt was still sore from Friday's dynamic lunges. I was doing them at the same speed as the rotational lunges in FLI. I'll have to check the weights, because I am much sorer from these. Hope I recover in time for tomorrow's FLB workout.

[Victoria]

Originally Posted by Kevin Littler

Butt was still sore from Friday's dynamic lunges.

heehee.....I know your pain, my friend!

Way to go with your running. You will reach your goal, of that I'm sure!!!

[Kevin Littler]

Thanks for your ongoing support Victoria - it truly helps.

Monday morning weigh in: 71.0 kg. 1.0kg down - not too bad, since I had 2 days off from lifting.

March 12

NROL FLIIB Workout 1

So, Mr Cosgrove, you think you induce 'metabolic disruption' with your workouts? More like 'metabolic meltdown' methinks.

Warm-up
Dynamic ROM exercises:
Overhead lunge walk
Lunge with opposite foot touches
Inchworms
Squatjumps with 90 degree turn
Buttkicks
Max hip/knee flexion

Superset 1 60 sec rest
Deadlift 3x12 (47kg)
T-pushup 3x12 (BW)
Deadlifts still feel a 'threat' to my back. Have really improved my technique, but still don't want to push them.

Superset 2 60 sec rest
BSS with overhead press 3x12 each leg (2x12kg DB) OMG!
Chin-ups 3x12 (assisted, 12RM)

Superset 3 60 sec rest
RDL/Bent over Row 3x12 (38kg)
Lower Body Russian Twist

The BSS/OHead Press and chinups are the hardest exercises I've done in this program yet - and they're supersetted together! Must admit though, I have never done a strength session the day after a long run. Am recovering so well from my long runs, and I think Alwyn Cosgrove's programs are what's helped. With the running (or lack thereof) I have been doing the last 6 months I really shouldn't be recovering this well.

I still feel heavy footed in my runs though, so have decided to implement a basic plyometric program. Will follow a similar philosophy as Mike Boyle's or NASM - start with 'learning to land' and stabilise.

Today performed:
1. 1x10 jump off 23cm step
2. 1x10 horizontal jump
Both including 2 legged land, focus on stability and quiet landing.
But, when performing exercises focussing on stability/reactive ability need to perform these fresh!

[finboy]

Interesting stuff, Kevin. It seems like all of Alwyn's workouts have to include at least one 'Superset of Pain'! The BSS w/ OH press in FLII-B did me in once. I laid on the floor for 5 minutes unable to get up! The fact that you did it with 12kg DBs (26+ pounds?) is amazing! Good work.

[Kevin Littler]

March 14

Missed yesterday's run, as I wasn't feeling well and needed sleep more than running. Today went for little run 2 hours after lifting.

NROL Fat Loss IIA Workout 2

Warm-up
Treadmill 5mins
Lunge walks
Squat jump
Ankle jumps
Bicycle leg swings

Reactive Stability
Jump off 23cm step and silent stick x 12
Horizontal jump for distance and silent stick x 15
Much quieter today, probably due to doing them at the beginning of the workout.

Superset 1 60 secs rest
1. Back squat 3x12, 47kg.
2. Wide grip seated cable row 3x12. Not sure of weight of plates - need to check the machines manual as plates not labelled.
I know I should do front squats, but having trouble working them out. Also, as there is no squat rack at work I have to use the parallel bars to this safely. Could use a little more weight, but still getting something from this.

Superset 2 60 secs rest
1. Supine hip ext with hip curl 3x12, BW
2. BB Push press 3x12, 34kg

Superset 3 60 secs rest
1. Dynamic lunge 3x12, 34kg
2. Upper Body Russian Test 3x12, BW


Running
Distance: 7.5km (4.6mi) @140-150bpm.
Time: 39:38
Pace: 5:17/km. (8:30/mi).


Tomorrow: Short intervals with short rest.

[twinsavsvikingsfan]

I had to skip my run yesterday, too. Sometimes your body just needs the break. As for the front squats, I have trouble with them as well. The guys here have given me all kinds of pointers on them but, honestly, I haven't put the effort into doing them like I should. They just kill my forearms.

[Kevin Littler]

March 15

Scheduled: Short intervals.
Performed: Slow, short, steady state. 7.5km, 45:41.
Unfortunately my sister was admitted to intensive care yesterday, so have been worried about her. She's out in the general wards now, which is a good sign, but I just needed a solitary 'therapeutic run' out bush to clear my head. Will miss tomorrow's scheduled NROL session due to driving the 4.5 hrs to see my sister, and will be back to post in a couple of days.

[Victoria]

Kevin, I'm sorry to hear about your sister. I hope all is going well with her. Don't worry about missing a workout. As important as they are in our lives, sometimes family just has to take precedence. You'll make it up without missing a beat.

I'm sending lots of positive thoughts your sister's way....and your's, too! Be well!

[twinsavsvikingsfan]

How's things going down under, Kev? Best wishes for your sister!

[BamaDave]

Kevin, I hope your sister is doing well.

[Kevin Littler]

Thanks everyone for the well wishes.

Not much happening in the training department in the last week, but managed to get a couple of runs in the last 2 days.

March 21st
Had to go to a meeting at the running club, so ran there and back just to blow some cobwebs away.
Run 1 - 4.3km 23:36
Run 2 - 4.3km 23:19


March 22nd
10min warm-up, including dynamic ROM movements.
14x30 @ ~mile pace, with 30 sec jogs.
5km cooldown.
Total: 10km. 54:04
Hot today (34C while running).

Will return to the gym tomorrow.

[Victoria]

Welcome back!

[Kevin Littler]

March 24

Easy run.
8.6km/5.3mi
46:02
Ave: 5:21/km

[Kevin Littler]

March 25

Long Run
Dis.: 25.7km/15.9mi
Time: 2:16:32
Ave Pace: 5:18/km (8:31/mi)

My longest run since Ironman in Nov '05.
Long runs are my favourite workout. The last half hour is always difficult, but there's just something magical about running for more than 2 hours.

I think that due to not hitting my workout targets and not paying enough attention to nutrition I may have put on some of the weight I lost. Will post my weekly weigh-in tomorrow.

[Kevin Littler]

Monday 26th 2007

Weekly weigh-in: 71.1kg.

Lot's of foam rolling today (before work, lunchtime, between patients), due to sore patello-femoral joints from tight quads from yesterday's run.

NROL Fat Loss IIB.2

Dropped the weight of BSSw/OH press because:
1. I'm sore from yesterday's 26km-ish run.
2. I got my NROL book back and found I was doing them slightly differently.
3. Have had to have 12 days off from the weight room.


Warm-up
Exercise Bike 5mins
Dynamic ROM exercises:
Lunge with opposite foot touches
Inchworms
Buttkicks

Superset 1 60 sec rest
Deadlift 3x12 (47kg)
T-pushup 3x12 (BW)

Superset 2 60 sec rest
BSS with overhead press 3x12 each leg (2x10kg DB)
Chin-ups 3x12 (assisted, 12RM)

Superset 3 60 sec rest
RDL 3x12 (47kg)
Lower Body Russian Twist

Felt good to be in the gym again. Never thought I would hear myself say that, but I really am learning to love to lift. Still missing riding my bike though, and will start hitting it a little once the March Monthly challenge is over, but really hit the road hard when the May 20 Half Marathon is over.

[Victoria]

Kevin, good to see you back at it with NROL. Imagine that...actually looking forward to the suffering!

[Kevin Littler]

Strained my quads a couple of days ago and still can't run or lift. Monthly Challenge target looking grim.