CallmeZen training log

[CallmeZen]

Squats

85x3 100x3 110x5

First time squatting in a weightlifting shoes given by a forum-er, the wooden sole dowin. Felt much stable than my onitsuka tiger. Thanks once again! Probably buy a adipower after I Ord. This pair will suffice for training during ns period. Not sure was a psychological, squats felt slightly deeper.

Bench press

60x3 70x3 75x5

Barbell training aside, really fear I won't be able to pass my napfa. Booked my napfa last night, 21 may. Exactly 1 month to train. Definitely short timing to improve by 4min.

Squatted today, not sure if quad will be able to recover for tomorrow running.

 

[derrickgyn]

For 2.4km, what i would do:

Day 1: 2.4km run (testing)
Day 2: 5km run (pace yourself, not supposed to be too difficult)
Day 3: tabata, aim to really push the max HR and the time you can sustain it for. This can be done after a squat workout actually.

 

[CallmeZen]

For 2.4km, what i would do:

Day 1: 2.4km run (testing)
Day 2: 5km run (pace yourself, not supposed to be too difficult)
Day 3: tabata, aim to really push the max HR and the time you can sustain it for. This can be done after a squat workout actually.

thanks for the input.

I shall try tabata tonight at the fitness corner.

Going for a tempo run tomorrow, aiming for 14mins, 1mins off my tested 2.4 timing.

 

[CallmeZen]

20sec sprint/run and 10sec rest x8

Bloody seeing stars at the 7th set. Sweating more than a 2.4 run.

Playing around with tabata exercises, killing me, but the sweat is awesome.

 

[ROCKET LAUNCHER]

for real fun, try doing sets of 50m sprints with 10 burpees in between

 

[xerref]

Try breathing ladders!

Do 15 burpees, take 15 breaths
Do 14 burpees, take 14 breaths.. till u reach 0..

For even more fun do 3 variations of burpee as 1 set.
1 full burpee
1 squat thrust
1 squat thrust with tuck jump

 

[CallmeZen]

for real fun, try doing sets of 50m sprints with 10 burpees in between

Try breathing ladders!

Do 15 burpees, take 15 breaths
Do 14 burpees, take 14 breaths.. till u reach 0..

For even more fun do 3 variations of burpee as 1 set.
1 full burpee
1 squat thrust
1 squat thrust with tuck jump

thanks guy for the input. that will kill me. hahaha

anyway, I tried googling for some info about tabata and endurance, but I can't find any.

It say tabata increases your anaerobic capacity, which defines as the runner maximum ability to run very fast and vo2max, which is the maximum oxygen comsumption/intake.

I'm just curious how does these 2 factor carries over to the 2.4km run.

Sorry, too much technical terms. most of the definition is from google. too chim for layman like me.

I do believe that the vo2max increase will carry over somehow, but is it significant?

As I don't have much time to train for my 2.4 already, 29days to be exact. I wanna be quite particular about what I'm training for to maximize the effect.

 

[CallmeZen]

2.4km run,

14:24.

Fuark. Wanted to get 14min. Ended up walking a bit before the last 400m. Fuark myself.

 

[ROCKET LAUNCHER]

I strongly suggest reducing the frequency of your strength training sessions. continue doing squats if you don't get severe DOMs afterwards

run every alternate day. balance timed runs with intervals (if you're doing them) and distance runs. strongly suggest attempting a 4km run at least one. I hardly ran before NS and running 3.5km in bmt was a sh.itty experience.

I never really bothered with studying V02 maxes or anything of that sort, but simply chalked it down to the fact that if today's session wore me out, the next run could only be a bit easier.

 

[CallmeZen]

I strongly suggest reducing the frequency of your strength training sessions. continue doing squats if you don't get severe DOMs afterwards

run every alternate day. balance timed runs with intervals (if you're doing them) and distance runs. strongly suggest attempting a 4km run at least one. I hardly ran before NS and running 3.5km in bmt was a sh.itty experience.

I never really bothered with studying V02 maxes or anything of that sort, but simply chalked it down to the fact that if today's session wore me out, the next run could only be a bit easier.

Hi, Thanks for the feedback.

Yeah, I'm thinking of reducing the frequency of strength training. Not sure when will my body breakdown. As of now, my current plan would be workout on Mon, wed, Fri. Different running training every night. Idk if that would crash myself or not. Hope not.

Haha, yup. I will attempt a 4km run when I'm inching closer to my passing time!

 

[CallmeZen]

Ohp

40x3 45x3 50x3

40kg 6/6/6/4/5/6

Some bicep curls for the lulz

Tabata on stationary bike, 1min warmup, 8 sets 20sec and 10sec rest.

 

[CallmeZen]

Bad timing to run, went to stadium and realised they were booked for some primary school sports event.

Came home and usual route was manifested by construction. Have to reroute. Call from home in the middle of the run. Totally spoiled everything. Wanted to get my 14min today. Fuark.

Gonna keep my running at midnight when there's no one to disturb and no construction. Damn.

After run, only did 4 sets of 20sec sprint and 10 sec rest.

Quads, hamstrings and calves like burning. Should have done some warmup.

Bad bad run.

 

[xerref]

Hougang has pretty good places to run.. Like the park connectors along punggol park and serangoon river. Just use a mapping site like gmap pedometer or mapmyrun to figure out the distnace. Along Hougang Ave 2, there's a marked 2.4km route too.

FWIW, I love running at midnight, especially along the park connectors and defu area.

 

[CallmeZen]

I live around serangoon area. So I usually run around my neighbourhood which is just nice 2.4km! Yeah punggol Park is a good place!

 

[xerref]

there's also a track at serangoon north ave 1 that side.

 

[ROCKET LAUNCHER]

my regular running route is 2.5km on the dot. lucky me hahaha

 

[CallmeZen]

I think I better set some micro-goals first. goals to be edited accordingly.

27/4: 2.4km timing 14:00
4/5: 2.4km timing 13:00
11/5: 2.4km timing 12:00
18/5: 2.4km timing 11:30

I don't know if it's too unrealistic to drop 1min every week. Hopefully doable.

Current regime, feel free to advice further, to be edited further.

Monday: Squats workout+Bench+ Tabata Sprints 8sets
Tuesday: Rest+ 2.4KM run with targeted timing+30sec
Wednesday: OHP+ Interval training [ 400m sprint time:rest , but I think will die in this. ]
Thursday: Rest+ Tabata Sprints 8sets
Friday: DL+ Interval training [ 200m sprint, 400m rest x 4sets ]
Saturday: Rest+ IdkwhatelsetodoshouldIjustrest
Sunday: Mock 2.4km run with my targeted timing.

 

[xerref]

Monday: Squats workout+Bench+ Easy run/walk (30mins) conversational pace
Tuesday: Rest + mobility work (http://www.coachjayjohnson.com/assets/RT_15min.pdf) + easy cycling/rowing/cross-training
Wednesday: OHP + Interval training [7 x 400] @ final target timing/lap Full recovery between sets. + 800m warm up and 800m cool-down
Thursday: Rest + mobility work + easy cycling/rowing/cross-training
Friday: DL+ Easy run/walk (30mins) conversational pace
Saturday: Rest
Sunday: Mock 2.4km run with my targeted timing (alternate weeks 2.4KM run with targeted timing+30sec)

My suggestions are in bold and based off my personal experience for what worked for me.
IMO, running is just like lifting. Use progressive overload to improve. Consistency and a good base is important, hence I feel that you need to place more emphasis on building your aerobic base.

What's the point of all the tabata sprints? too much too soon will just result in you being injured or dreading your workouts.

 

[derrickgyn]

Why so many tabatas and intervals?!

Just do 1x tabata OR sprint, and maybe 2 normal 2.4km runs. Too many intervals and tabata will mess with your ability to recover for the distance runs.

 

[galapogos]

there's also a track at serangoon north ave 1 that side.

No, not that I know of.