2024 Advanced Training and Racing Thread (still competitive jerks) (Read 271 times)

SteveChCh


Hot Weather Complainer

    Hey everyone.  As most of you know from Strava, I did the Wellington marathon yesterday.  I deliberately stayed quiet about it to keep it low key.  The plan was just run it as a steady long run, 4:50/km with a kick down from 32km.  The longest steady long run I did in training was 32km on a hot day in January which was tough but I got through it so this should be fine right?  I'll paste below what I sent to my coach.  He suggested this within 30 mins of my DNF and I said no way.  24 hours later I was on board.

     

    He did note my training block started in December then got extended after I downgraded ChCh in April due to Covid then extended 3 more weeks after the Selwyn shocker, and that I'm probably quite overtrained physically and mentally now.

     

    Definitely more went right this time. I felt okay early on although as early as 15-18km I felt the usual niggle on my inner quad and started to worry about it. At the 22km turnaround to head back out I wondered if it was a good idea because of how hard it would be to get back.

    Met another runner Kate in the first 5km. She was just behind me, then someone on the sideline said something funny and we laughed and started chatting. Ran together for maybe 17km and it was great, the time went fast during that tricky mentally early part. At 22km I noticed we'd been closer to 4:40 than 4:50 for a few km so I said I better try and stick to my plan since it was kind of an experiment. She never got more than about 30 metres ahead until the cramp and I was just about to pass her at that point as I increased the tempo.

    With each km that got ticked off, especially after 27km I felt better about the quad but knew it may come back. I was feeling good and was holding out for the last turnaround although from about 29km the half runners started to become a problem with a few narrow paths and high volume of people, heaps who were oblivious and/or wearing headphones. So much weaving. It was nice passing people but very annoying when it wasn't an easy pass. At 24km I had my third drink waiting but I had felt it was tricky to get the second one down and decided not to get that drink. There were 4 drinks with gels attached, and I carried 3 gels, one which I had at the start. The plan was every 6km although I pushed it out slightly after the second one because it felt harder to get them down. I had another bottle at Evans Bay at 29km but forgot that I'd marked it for 34km and also forgot the tables for the 29 and 34km stations were in slightly different places. It wasn't possible to get the bottle at 29km. From 31-34km I felt good and picking up the pace felt comfortable, but I wanted that gel. As I approached, 2 half runners cut in front of me and I had to pull up and weave. The cramp came on strong within a minute. I knew once it was gone I may have some respite so downed the gel while I stretched. Slowed the pace once I got moving and knew I just had to manage it to the finish. Reminded myself my energy levels were good and that the gel would kick in fast. This part around the harbour was better with wider roads, still some weaving but much less.

     

    I knew my last bottle was at 24km which was also about 39km. Also knew which table it was on so made a beeline for it, ripped the gel off and tossed the bottle. Got the gel down as fast as possible. The course heads off the road and goes around the harbour with a few narrow footbridges. A lady maybe doing the 10km was in front on one and there was a gap for me on the right, with a right turn at the end of the bridge. I said out loud "please don't cut me off" about 3 times. She cuts me off and I need to pull up and go wide. Next lot of cramp comes on within 50 metres, this one is worse and a few nice people check on me. I get going again and know I can't afford another one or the time is really starting to blow out. I had lots of energy so my brain was working well enough to help me manage it. Up the last ramp and then the last 500 metres I decided to just risk it and easily dropped down to 4:20/km pace to at least beat the clock to 3:30. I don't really know how to feel about it, kind of out of ideas on how to beat the cramp. The weaving was a factor but I was worried about the inner quad well before that started. The fact is, it doesn't happen in training on much harder runs than that. Lots of time to plan the next one though and for now I'll enjoy a break then some faster running. Maybe I should focus on what I'm better at? Or maybe I need a race like Buller with some hills.

     

    Official time 3:29:54

     

    Weekly for period: From: 17/06/2024 To 23/06/2024

    <caption>Weekly Grid</caption>
    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    17/06 Warm up 0.34 0.54 00:03:06 09:07 05:44 0
    17/06 Easy 40 5.01 8.07 00:42:12 08:25 05:14 19
    19/06 Warm up 0.34 0.55 00:03:05 09:04 05:36 1
    19/06 3 x 6 mins HMP 7.48 12.03 00:57:51 07:44 04:49 23
    20/06 Warm up 0.33 0.53 00:03:05 09:21 05:49 0
    20/06 Easy 40 5.01 8.07 00:42:18 08:27 05:14 19
    22/06 Warm up 0.34 0.54 00:03:11 09:22 05:54 0
    22/06 4 x 150 metres strides 3.81 6.13 00:31:33 08:17 05:09 11
    23/06 Warm up 0.54 0.87 00:05:07 09:29 05:53 0
    23/06 Wellington Marathon 26.60 42.80 03:29:56 07:54 04:54 36

    Totals: Time: 06:41:24 - 🦅Imperial: 49.80 mi - Metric: 80.12 km

    5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:29:54 6/24

     

    2024 Races:

    Motorway Half Marathon February 25, 2024 1:29:55

    Christchurch Half-Marathon April 21, 2024 1:27:34

    Selwyn Marathon June 2, 2024 DNF

    Wellington Marathon June 23, 2024 3:29:54

    Hagley Park Run July 20, 2024

    Dunedin Half Marathon September 15, 2024

    Timaru Ten October 26, 2024

    flavio80


      WCRunner - Ah, the sandwich long runs. I remember those from when I trained for a 50k. Somehow I preferred then to the very long run.

       

      MMerkle - I must confess to a bit of schadenfreud, I saw you complaining about the heat, then your run was titled "Lunch run". My first thoughts were: "He deserves it!" 😂

       

      Steve - First of all, kudos for your PR in the marathon. Make sure to celebrate it, for all you know this might be your fastest marathon ever.
      Second of all, is it my understanding that you got inner quad cramps ? Are those crams near the knees ?
      Cause that used to be my specialty!
      Sorry if any I write here is repeating myself, it might still be worth posting in case your now more experienced self can take anything useful from it.
      When I had cramps at marathons, it was always the lower part of the inner quads.
      As far as I understand the root cause is dominant front muscles (quads + hip flexor) due to weak back muscles (gluteus max, gluteus medius, piriformis, hamstrings).
      That tends to be the case for people like me who spend the vast majority of their waking hours sitting down.
      It does not help that I have limitations in dorsiflexion, which overloads the inner calves and in turn the inner quads.
      A quick way to verify this is check how you do your squats.
      So you have the barbell on your back, and you lower yourself down ass to grass, ass lower than knees (3/4 squats don't count).
      Then as you work to go back up, if your knees go inwards, it means your compensating a weak behind.
      That's been pointed out to me by every strength coach I had.
      I actually focus on keeping knees in place, or even pushing out a little, so that I feel it burning on the outer quads and hamstrings and glutes.
      If I feel the back muscles working on that move, then I know I'm doing it closer to what's correct.
      Anyway, obviously it's impossible to address this compensation during your run by thinking really strong about it.
      You have to fix the root cause.
      And that is fixed by doing barbell squats, forward and backward lunges, box step ups, Bulgarian squats.
      Once your behind gets stronger, the compensation is not as much, and then your quads get to live till the end of the race.
      That's what's happened to me. Once I started barbell squatting correctly (no knees going inward) with weights of 80kg (so bar + 60kg) and above, my cramp issues were gone.

      YMMV. I know you already do squats, not sure if you have this tendency to have the knees go inward. Maybe this will help, maybe I'm preaching to the choir.

      PRs: 800m 2:31.7 Aug 2019 | 1500m 4:54.1 Sep 2019 | 5K 17:53 Mar 2023

      DavePNW


        Steve—congratulations on the PB anyway! What does your coach say is the next step?

         

        My week—I think I neglected to post the previous week, but it was nothing too exciting. I took the week off from speed work, following my HM. Just maintaining a base of 55-60mpw. Next race is a 5k on 7/13. So for the few weeks till then, I’ll do some 800-1200m intervals targeting around 5k pace. This week I did 6x800, and it was just OK. As usual the reps got off to a slow start, more like tempo pace, and eventually worked them down to 5k. I really need to be able to get to pace more quickly.

         

        On Saturday I paced a 1:50 half and finished at 1:49:35. I did a 3 mile warmup for 16 on the day. Next after my 5k, I’m scheduled to pace a 3:50 marathon on 7/28. So while working on short-distance speed, I need to make sure I build endurance. I’ll keep weekly mileage around 60, I’ve gotten my LRs to 16 miles, and will probably get them to 18. 

        Weekly for period: From: 06/17/2024 To 06/23/2024

        <caption>Weekly Grid</caption>
        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        06/17 Afternoon Run 7.63 12.28 01:07:33 08:51 05:30 358
        06/18 Morning Run 9.03 14.53 01:26:20 09:34 05:57 459
        06/19 6 x 800m 9.07 14.60 01:17:22 08:32 05:18 164
        06/20 Evening Run 5.01 8.07 00:44:12 08:49 05:29 167
        06/21 Morning Run 6.01 9.67 00:56:37 09:25 05:51 249
        06/22 Morning Run 3.02 4.86 00:26:35 08:48 05:28 7
        06/22 Super Fast Half—pacing 1:50 13.16 21.18 01:49:26 08:19 05:10 16
        06/23 Morning Run 8.14 13.10 01:12:59 08:58 05:34 272

        Totals: Time: 09:01:04 - 🦅Imperial: 61.08 mi - Metric: 98.28

        Dave

        CommanderKeen


        Cobra Commander Keen

          Flavio - You've got jokes! I might almost be offended if the level of female competition I've had in my ultras (particularly the 100) wasn't so high. 
          I'm 166lbs/75.5kg and my best 5x5 squat was 220lbs/100kg - about 1.33x BW. Squats today will be 210lb/95.5kg, so just above 1.25xBW.
          "Big pharma hates this guy..." Funny you mention this. The "how are your knees?" question came about during a conversation around health/nutrition with a few guys who are all 40-45. I was the one who wasn't on at least one prescription. Most guys were on something for cholesterol, high BP, both, etc.


          Those LT Ks are quite speedy, nice!


          Mark - Really solid week, I like it.


          Steve - With a stealth marathon! lol. I like it.
          What gels/drinks are you using?
          The marathon is a really tricky thing. Even if you discount out my two in which I was sick and the one I blew up in the heat, I think it was my 7th before I really nailed one. And I certainly considered only running shorter distances more than once.

           

           

          Last week was pretty good all around. OHP breakthroughs and a new bench PR. I do hope that there's someone in the gym today because I'll likely need a spot for the bench later.

          I spend some time at the LRS this weekend, coming away with a new pair of recovery shoes (Hoka Clifton 9s, my first pair of Hokas) and had a good conversation with my coach. I'm definitely abandoning plans for the track 5000m. The forecast shows it should be around 102F/38.9C with a DP of 63F/17.2C plus ~20mph/32kmh winds. Not worth interrupting the usual training flow.

          My coach seems to think I'm in roughly PR shape, which I really doubted, but after cruising through today's (admittedly lighter than usual) workout in hot/humid weather (~82F/27.8C) without making any adjustment for those conditions I think he might be on to something. Wednesday I'll do something of a predictor workout (the reason for the lighter workout today), so we'll see how that shakes out.

           

          Weekly for period: From: 06/17/2024 To 06/23/2024

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in ft
          06/17 3 x (5:00 T / 2x2:00 I), 4 x :30 R 12.07 19.42 01:29:31 07:25 04:37 335
          06/17 Morning Weight Training 0.00 0.00 01:11:00 00:00 00:00 0
          06/18 7 rabbits & 1 coyote 7.00 11.27 01:03:23 09:03 05:37 390
          06/18 Route "trending faster". Lol 5.05 8.13 00:45:35 09:02 05:36 282
          06/19 3 x 15:00 T 12.51 20.12 01:29:18 07:08 04:26 308
          06/19 Lunch Weight Training 0.00 0.00 01:15:48 00:00 00:00 0
          06/19 5 x 2:00 T / 1:00 E 5.10 8.21 00:41:27 08:08 05:03 141
          06/20 16 rabbits & 1 turkey 8.00 12.88 01:13:59 09:15 05:45 279
          06/21 13 rabbits, 2 ducks, & 1 deer (1 stride) 10.01 16.10 01:24:52 08:29 05:16 351
          06/21 Lunch Weight Training 0.00 0.00 01:00:08 00:00 00:00 0
          06/21 Short shorts and long sleeves 5.05 8.13 00:44:58 08:54 05:32 272
          06/22 7 rabbits, 3 hawks, 1 doe, & 1 fawn with spots (2 strides) 16.01 25.76 02:11:30 08:13 05:06 630
          06/23 You can't eat kimchi with your eyes 5.15 8.29 00:44:59 08:44 05:26 240

          Totals: Time: 15:16:28 - 🦅Imperial: 85.96 mi - Metric: 138.31 km

          5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

           

          Upcoming Races:

           

          November 2  - Crossroads Marathon

           

          SteveChCh


          Hot Weather Complainer

            Flavio - My last 3 marathon attempts have all led to cramp in the inner lower quad, very close to the left knee.  I even thought it was a knee issue the first time before it came on properly, so what you're describing is probably exactly what I need.  I'm going to book in with my strength guy in a few weeks and start a plan to strengthen that area before I go again next year.  Interestingly, in my first 2 marathon attempts (Melbourne and Christchurch) the cramp started in the hamstring.  I started proper strength training about 2 months before that second attempt so it seems like since that strength training has kicked in, the problem area has moved.  So maybe I fixed the hamstring weakness and moved the problem somewhere else.  If I can get my strength closer to my aerobic fitness I just might get a big breakthrough.

             

            Dave - I have a catch up with him this afternoon but I definitely need a break from marathon training.  For the rest of the year, until the end of November at least, I'll focus on speed and shorter distances.  I'll probably do a Park Run in a month to get a baseline then do a half in September really targeting a race then a 10km in October.

             

            Keen - I've been using Precision Gels, half of them caffeine and half standard, along with their high sodium drink.  Given how fresh I felt at the end, I think my nutrition is okay.  I just need to get stronger.  I've actually pulled up better than any of the other marathon attempts although they all were done at faster pace up until the cramp, but obviously slower overall because the cramp came so early.  I have no trouble with stairs and could easily run today.  I won't though, I'll take the week off running then a very quiet week next week when I'm on holiday in Fiji, then I should be fresh and good to go.

            5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:29:54 6/24

             

            2024 Races:

            Motorway Half Marathon February 25, 2024 1:29:55

            Christchurch Half-Marathon April 21, 2024 1:27:34

            Selwyn Marathon June 2, 2024 DNF

            Wellington Marathon June 23, 2024 3:29:54

            Hagley Park Run July 20, 2024

            Dunedin Half Marathon September 15, 2024

            Timaru Ten October 26, 2024

            wcrunner2


            Are we there, yet?

              Steve: Congrats on the PB. Wish I had some advice on the cramps, but that's something I've never been plagued with even though I've never bothered with salt tablets or other electrolyte supplements except what little I get from Gatorade. Nor do I stretch and it doesn't seem to matter whether I do strength training or not.  Can one avoid cramps by simply ignoring the possibility?  I wonder what RDs are thinking about when they design courses and ignore the issues of faster runners overtaking slower runners or runners in a different distance.  Worse case I've experienced was finishing a two lap 10K and beginning my finishing sprint only to find walkers in the 5K three across with strollers in my way.

               

              For any of you Kiwis who might have contacts with ultra runners, have any of you heard of Fiona Hayvice. She's from Wellington and was running the 6-day race at the venue where I ran my 12-Hour race. I had a chance to chat with her while I was volunteering and she was checking in to pick up her bib.

               

              This week has been tough, and not just post race recovery.  After 4 days at the Pettit National Ice Center in 55F/13C volunteering and racing, I returned home to 90F/32C.

               2024 Races:

                    03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles

                    05/11 - D3 50K, 9:11:09
                    06/17 - 6 Days in the Dome 12-Hour, 35.82 miles
                    10/12 - Hainesport 12-Hour

               

               

                   

              DavePNW


                  I wonder what RDs are thinking about when they design courses and ignore the issues of faster runners overtaking slower runners or runners in a different distance.  Worse case I've experienced was finishing a two lap 10K and beginning my finishing sprint only to find walkers in the 5K three across with strollers in my way.

                 

                 

                 

                They're not. I think RDs generally appeal to the ~90% of participants who are walk-jog-funrunning, rather than the few "serious" racers. The situation you described seems more like the rule than the exception. The type of people you're needing to pass are usually those most oblivious to the fact that there are other people racing hard.

                Dave

                JMac11


                RIP Milkman

                  Steve: Congrats on the PB. Wish I had some advice on the cramps, but that's something I've never been plagued with even though I've never bothered with salt tablets or other electrolyte supplements except what little I get from Gatorade. Nor do I stretch and it doesn't seem to matter whether I do strength training or not.  Can one avoid cramps by simply ignoring the possibility?

                   

                  Well that pretty much summarizes my exact feelings. And also I think you've given enough to the marathon that I wouldn't feel bad just saying "no more" and sticking to shorter stuff, assuming you enjoy that.

                  5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

                   

                   

                  Marky_Mark_17


                     

                    They're not. I think RDs generally appeal to the ~90% of participants who are walk-jog-funrunning, rather than the few "serious" racers. The situation you described seems more like the rule than the exception. The type of people you're needing to pass are usually those most oblivious to the fact that there are other people racing hard.

                     

                    This is entirely accurate.  It's a numbers game.  If it's a big race, you'll get some faster runners turn up regardless.  But RD's mostly just want to get the maximum number of people turning up.

                    3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

                    10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

                    * Net downhill course

                    Last race: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

                    Up next: Still working on that...

                    "CONSISTENCY IS KING"

                       For any of you Kiwis who might have contacts with ultra runners, have any of you heard of Fiona Hayvice. She's from Wellington and was running the 6-day race at the venue where I ran my 12-Hour race. I had a chance to chat with her while I was volunteering and she was checking in to pick up her bib.

                        

                      The Wellington community (of anything) is small, and most of us local non-ultra runners know most of the local ultra runners. Fiona is often in the NZ team for the big events. Same with another local legend, Paul Hewitson. I saw Fi the other day at the track. She was doing a casual 30km (I think all on the track!)

                      50+ age-group PBs:  Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42

                      2024 Goals: Road/Track 10km Sub 38:00 - 5km Sub 18:30

                       

                       

                      SteveChCh


                      Hot Weather Complainer

                        Melbourne is the worst I've experienced for a half and full merge, but Wellington is a close second.  6km of weaving and shoving from 29-35km.  I was holding out for that turn back on to the road around the harbour but as soon as that weaving was done the cramp hit.  Possibly related but obviously it's been an on-going problem for me so I'm not going to pretend I would have been fine without it.

                         

                        JMac/wcrunner - As time goes on, I feel a bit better about it.  I haven't solved the puzzle but I've made some steps towards it.  I like how fresh I felt after 42km.  If I can get my strength to match my aerobic fitness I'm going to make a massive breakthrough.  I have a couple of appointments with some quality strength experts at the Sports Clinic in a few weeks.  I'm not done with this, I'm going to keep working on it.  Flavio provided some great info and I think the key is somewhere close to what he said.

                         

                        What keeps me going is that all this work on the marathon is seriously helping my shorter races, so I still get a pay off.  The rest of this year will hopefully see some more PRs in those distances, the 10km in particular is ripe for the picking.

                        5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:29:54 6/24

                         

                        2024 Races:

                        Motorway Half Marathon February 25, 2024 1:29:55

                        Christchurch Half-Marathon April 21, 2024 1:27:34

                        Selwyn Marathon June 2, 2024 DNF

                        Wellington Marathon June 23, 2024 3:29:54

                        Hagley Park Run July 20, 2024

                        Dunedin Half Marathon September 15, 2024

                        Timaru Ten October 26, 2024

                        flavio80


                          Keen - Yeah, the US is especially bad with the excess sugar in everything.
                          I was thinking about nutrition earlier today and about my favourite go to recipe: Meat sliced in cubes (or minced meat) in a big pot with vegetables cooking very slowly for like 50 minutes to one hour. It keeps a lot more flavour that way and it's much simpler to prepare, you just throw stuff in the pot and let it simmer while you work.
                          I agree there's no point in racing a 5000m in that kind of weather. Is there a mile race in that same event ? A mile would make a lot of sense in that weather.

                           

                          Steve - Yup, though there are certainly more than one issue at play, I think you have already nailed nutrition (and salt consumption) so the next big barrier is muscular strength. We're all built very different and it seems most people here have just "enough strength" to run the marathon, which is not our case.

                          And I was on a high after my marathon for about a month until I ran that 10 mile trail race, at which point I got again reminded just how weak I am, so I guess it's a very long game of catching up.

                          PRs: 800m 2:31.7 Aug 2019 | 1500m 4:54.1 Sep 2019 | 5K 17:53 Mar 2023

                          CommanderKeen


                          Cobra Commander Keen

                            Flavio - A stew like that is really good, but to me is more of a winter thing. I'm anxiously awaiting the temps to drop so I can cook up a big pot of lamb stew.
                            Around here there are maybe one or two road miles per year, and maybe one on the track. Unless, of course, you count all the unmeasured, untimed "fun runs" tacked on to 5ks.

                             

                             

                            WCR - When you were at 6 Days in the Dome do you remember seeing a woman running the 24 hour named Neringa? She ended up finishing 2nd and making the 24 hour team. I met this woman years ago at a small half marathon when she was chasing an Oly trials qualifier. She never quite got there, but seems to have really taken off in the ultra space since then.

                             


                            So I kinda/sorta bombed my workout this morning. It was supposed to be 6-8x (leaving 1x in the tank, whenever that was) at around possible 5k race effort. I started to slow down a good bit during #5 (legs weren't burning, likely it was the hot/humid conditions and maybe being a couple seconds per mile too fast) so I pulled the plug there. In retrospect I should absolutely have gotten that 6th interval.

                            So far as weights go, I think I'm going to cap myself at 210lb squats (a touch over 1.25x BW) for a while - until that doesn't provide a significant stimulus even after a running workout earlier in the day.
                            I'll also likely pause adding weight to OHP and bench very quickly (likely dropping down 5lbs from where I'm at now), though rows and certainly dead lifts have a bit more room for me to grow before hitting a bit of a ceiling.

                            5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

                             

                            Upcoming Races:

                             

                            November 2  - Crossroads Marathon

                             

                            wcrunner2


                            Are we there, yet?

                               

                              WCR - When you were at 6 Days in the Dome do you remember seeing a woman running the 24 hour named Neringa? She ended up finishing 2nd and making the 24 hour team. I met this woman years ago at a small half marathon when she was chasing an Oly trials qualifier. She never quite got there, but seems to have really taken off in the ultra space since then.

                               

                               

                              Yes, in fact I chose the days when I was volunteering so I could watch the invitational 24-hour race.  I also remember her from last year when she started very strongly, but crashed if I remember correctly.  I didn't have an opportunity to speak with her.  She looked so much stronger this year. 141.972 miles puts her in a good position to make the US 24-hour national team.

                               2024 Races:

                                    03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles

                                    05/11 - D3 50K, 9:11:09
                                    06/17 - 6 Days in the Dome 12-Hour, 35.82 miles
                                    10/12 - Hainesport 12-Hour

                               

                               

                                   

                              flavio80


                                Keen - Yeah, I've also recently downgraded my weights to work on form.

                                I'm currently on a diet of 4x5 reps with 66kg for the squats on Tuesdays, and 4x5 reps with 75kg for the deadlifts.

                                And sadly I was also forced to reduce the weight on the overhead press.

                                I was trying to improve my form and do them with the hands more open, so that they're at a 90 degree angle to the shoulders on the bottom part, but that re-triggered a pectoralis minor injury I had. PT was able to calm it down, but now I see that I was trying too hard. I'm gonna eat a humble pie and do it with just the 20kg bar for a while until I have gotten better at it and can do with better form.

                                 

                                Keen / DKTrotter - You will remember a while back I was lamenting that the Rudy Project Cutline sunglasses only reacted to UV rays and were thus useless when you are inside of a car/bus/train/airport even if it's really bright.

                                After a bit of research I found out that I can buy replacement lenses, and they also offer lenses that are not transitions.

                                I've got the multilaser Ice which apparently only lets 13% of light through and is recommended for sports on ice, like skiiing.

                                That was literally the darkest shade they had.

                                They just arrived. It took me about 10 seconds to replace the lenses for a test and they are AWESOME! I even went out there on the sun and basked in glory on the fact that the sun simply could not burn my eyes, that mf-er.

                                Anyway, I'm gonna keep using the transition lenses for day-to-day activities like running, but whenever I need to go out near noon I'll take the dark shades for sure. What's more, the replacement lenses fit inside the lens box together with the other lenses, so they don't use extra space. Win!

                                PRs: 800m 2:31.7 Aug 2019 | 1500m 4:54.1 Sep 2019 | 5K 17:53 Mar 2023