Sprints and Stuff- training/questions 1k and below

[Kafka]

I used to sometimes get a very fast, irregular heartbeat when I was fell-running a few years ago.
I would have to stop and lie down, fingers on neck felt like a double beat, until it calmed down then I could carry on and it wouldn't come back again.
After a few times I saw my Doc and got referrred to Cardiology who ran loads of tests, including a 15 min treadmill run with increasing incline all wired up to a machine. I beat the machine (Doc said most people flake out after 10 mins - well I was fit as a butcher's dog in those days) and the irregular beat never reappeared during all the tests - they ultrasound my heart and it was normal.
After all the tests the Doc said "look your 50, why don't you just stop running up and down hills?"
Which I did.
Have only had 1 recurrence, while on a beach run a couple of years back, and none since.

Bottom line is, you only got 1 heart - go the the Doc and get it ECG-ed - the nurse in the practice should be able to do it - talk to the Doc and maybe he'll refer you to get all the tests done like I did.

And warm up.

[Shawn Baker]

Another "rehab" day- back definitely improving but not yet ready to push it

Did airdyne 1 minute intervals (25 cals/375 watts)/ "mama bear" 56kg/124lb KB swings x 10/10 hanging leg raises-knees to elbow

X 10 rounds with about 2 minutes between rounds

Moderate volume/intensity today


Food today = 1 ribeye

Henry, indeed my back is very rarely an issue- several years ago when I was throwing a heavy "professional" level caber it twisted on me and torqued my back a bit- gives me some issue every once in a great while, usually very short lived

[Shawn Baker]

Bit more of the same


1 min airdyne bike (AD6 model) @ 480 watts/30 cals-124lb KB swings x 20 reps-hanging leg raises x 20 reps-----just 3 rounds on about 3-4 minutes rest in between

Fairly short but tough work

Thought about rowing as back is nearly normal but decided to give it another day

Breakfast was 5 hamburger patties, dinner will be a T bone steak

[Shawn Baker]

1k easy rowing wu

Jump rope x100

20lb med ball overhead to wall slams x 5 sets of 5

20lb med ball chest pass to wall 5x5

20lb med ball overhead to ground slams 5x5

Plyopushups off 6" boxes 5x5

50lb med ball floor to ceiling throws 5x5

50lb med ball push press release to ceiling 5x5

124lb/56kg KB swings 1 set of 50 reps (video)

https://m.youtube.com/watch?v=GshLh-rIBUY

Airdyne 1 min (35 calls/575 watts)

Another back rehab, no rowing, easy-ish day

[Shawn Baker]

Tested out back a bit today

Went for a 1 minute effort- 30 sec at 1:15 and back said not quite yet so shut it down

On to some light cambered bar bench press and some hammer curls (just a little muscle pump stuff)

8 year old girl and I did a conditioning circuit (you go/I go)

Jump rope x 100/KB swings x 10 (124lb me/25lbs her)/30 sec airdyne sprint

5 rounds of this- we were both glad to be done (she is made of iron)

[Shawn Baker]

Jump rope x 100

Plyopushups from 12" boxes 5 sets of 3

75lb med ball push for maximum distance x 20 singles

50 med ball pushpress release to ceiling 10 triples

Strict ring chin ups 10 sets 3

Inverted ring rows 10 sets 3

Airdyne bike sprint x 30 secs (25 cals)

My 8 year old girl did this stuff with me

Decent - still babying back a bit

[Shawn Baker]

Dragging along- still avoiding tough direct back work

1k easy row

100 jump rope

176lb KB swings x 5 sets 10 reps

315lb high box squats 5 sets 20 reps

Airdyne bike sprints x 15 secs - 5 reps (2-3 min rest) 15,14,13,15,15 calories

30 sec airdyne sprint 24 cals (followed by 3 minute of motionlessness)

Zero carb and fasted today

[Shawn Baker]

Still avoiding hard rowing but trying to keep some level of intensity

Row easy 1k

Jump rope x 100

Hang power snatches 95lbs 10 sets of 3

Drop (plyo-push-ups) from 12" boxes 10 x 3 reps

50lb med ball push press releases to 10'6" ceiling 10 sets of 3

Cambered bar bench press to 250lb single

Then 25 reps at 135lbs

60 lb dumbbell hammer curls 1 set of 50 reps (25 each arm alternating)

40 degree incline treadmill sprints- 15 secs x 5 reps with 3-4 min rest in between

This was done while fasted and on zero carb diet

[hjs]

Little update. Inbetween two races, 20 min 144.0 and 2k 6.26 done a few 1k tries at rate 32 pace 1.29 all hd s around 700/800 in. Not feeling super atm and far from fresh. So avoided really digging super deep.

Tried a 500 today 121.3 free rate, 148 drag. Same story, lack raw speed and a bit of oompf

Was 120.5 19.5 21 21.5 24.0 spm 41 41 37 40 39. Rating is clearly to low, but today just high enough

Have a small local race this weekend. 500/1k combi. Very early in the day. So no great ideas, will just do them without much expectations.

[sjors]

Little update. Inbetween two races, 20 min 144.0 and 2k 6.26 done a few 1k tries at rate 32 pace 1.29 all hd s around 700/800 in. Not feeling super atm and far from fresh. So avoided really digging super deep.

Tried a 500 today 121.3 free rate, 148 drag. Same story, lack raw speed and a bit of oompf

Was 120.5 19.5 21 21.5 24.0 spm 41 41 37 40 39. Rating is clearly to low, but today just high enough

Have a small local race this weekend. 500/1k combi. Very early in the day. So no great ideas, will just do them without much expectations.

Still 120.5!!!
Succes with your local combi.

[hjs]

Still 120.5!!!
Succes with your local combi.

Thx Siebe. 120.5 was the first 100 only. 121.3 was the overall.

Not that I don,t think I can do 120.5

[Shawn Baker]

Back in California

Decent workout but still working around some back pain

Speed deadlifts 315lbs 10 sets of 3

12" Drop push-ups x3/50 lb med ball ground to sky throws (snatchlike motion) x 3 ---10 rounds

80lb 1 hand KB swings x 20 (10L/10R alternating)/100 jump ropes-- 5 sets

1 min row with rate restricted to 30



Done on slightly dirty gym rower drag maxed at 207- back not happy after 30 secs but just finished it out (sigh)

30 sec stationary bike sprint against max resistance- followed by 2 minutes of sitting stool for nice hydrogen ion bath

[Shawn Baker]

Row 1k easy

Jump rope x 100

20lb med ball over head to wall slams 5x5

20 med ball chest passes to wall 5x5

20 lb med ball overhead to ground slams 5x5

20 lb med ball pushpress release to 15-16 ft 5x5

Again all med ball reps are done for maximum acceleration and intensity

80lb 1 arm alternating KB swings x 20/100 jump ropes x 5 rounds

40 m weighted sled pushes added 90,135,180,135,90lbs

Bike sprints x 20 secs x 5

Good intensity plenty of energy

Zero carbohydrate!

[hjs]

Third weekend a racing in a month.

Was a local venue, 45 min drive for me, in Amersfoort, called the "HEK" organising club is hemus.

Did three starts, 500, 1k and was asked to join a 4x1 k.

Woke up in a white world, and during the races it kept snowing.

500 was at 9.15. Pulled 121.4 I never raced a 500 on race software. The lagtime is killing, looked up after 60/70 meters. Av still at 127 ish. Pulled 1.19/20 for a long time, but lost it a bit in the last 100. Standalone would have been a solid 1.20, proberly ok, certainly do early in the day.

Was pretty beat up, tried to paddle a bit to get the lactic flushed. 9.45 the 1k. Was certainly not fully recovered yet.
Decided to sit on 1.32, was second in the race, but close all the time, pulled a faster last 100 to take the win. 302.4.
Think a sub 3 was still possible if I went for it.

After this first the price ceremony. Won the 500, and the 1k plus the overall weight/age Adjusted

Was asked for a mix team for the 4x1k. Which we got in 3.28 av. Pulled this a bit on reserve, started 1.35 with a faster last 250, got 133.8 av, over roughly 1110m. Was feeling my back also a good bit at this point, If needed 1.32/33 would have been possible still.

Was my last race this winter, need some rest and more serious training. Will try to pull a sub 1.20 500 this season and maybe a faster 1k. But training should be more directly focussed for that.

Will also have a look at a ski erg, could do with a bit of varience. concept has a shop in my hometown. Will be 50 in a few days, so will buy myself a birthday present proberly.

[sjors]

Third weekend a racing in a month.

Was a local venue, 45 min drive for me, in Amersfoort, called the "HEK" organising club is hemus.

Did three starts, 500, 1k and was asked to join a 4x1 k.

Woke up in a white world, and during the races it kept snowing.

500 was at 9.15. Pulled 121.4 I never raced a 500 on race software. The lagtime is killing, looked up after 60/70 meters. Av still at 127 ish. Pulled 1.19/20 for a long time, but lost it a bit in the last 100. Standalone would have been a solid 1.20, proberly ok, certainly do early in the day.

Was pretty beat up, tried to paddle a bit to get the lactic flushed. 9.45 the 1k. Was certainly not fully recovered yet.
Decided to sit on 1.32, was second in the race, but close all the time, pulled a faster last 100 to take the win. 302.4.
Think a sub 3 was still possible if I went for it.

After this first the price ceremony. Won the 500, and the 1k plus the overall weight/age Adjusted

Was asked for a mix team for the 4x1k. Which we got in 3.28 av. Pulled this a bit on reserve, started 1.35 with a faster last 250, got 133.8 av, over roughly 1110m. Was feeling my back also a good bit at this point, If needed 1.32/33 would have been possible still.

Was my last race this winter, need some rest and more serious training. Will try to pull a sub 1.20 500 this season and maybe a faster 1k. But training should be more directly focussed for that.

Will also have a look at a ski erg, could do with a bit of varience. concept has a shop in my hometown. Will be 50 in a few days, so will buy myself a birthday present proberly.

Well done Henry. Enjoy the results. Success with your upcoming training and the new toy. Must be a good alternative to stay fit and hopefully will ease your back a little