Went for upper body weight session today and sacked off long run till tomorrow.
Chins - 8 sets of 3 reps, 1 min 25 secs rest
But supersetted with -
DB bench press - 3 sets of 12 (add weight next session) and 3 sets of lighter barbell presses to 20 reps
DB shoulder press 2 sets of 9 reps, with one heavier set of barbell push press to 8 reps
Barbell curls - 2 sets of 8 reps
Definitely feel my form and strength on chins is getting better with the volume, reps will follow. If only I could find a place to store a pair of dipping bars.
Ive been throwing in some barbell curls at the very end of each session. 3 sets of 21s. While im still building up weight, it at least means Iām feeling worn out. Not sure how much longer Iāll continue with them.
I havenāt managed a jog for a while so to remedy I popped out for one tonight.
I did not quite manage to average under 10 minute miles and was not at all shattered at the end. My heart rate was 143 for most of the run so thatās improving as I get fitter. Pleased also with a current RHR of 47
Itās a long slow march back up to the kind of loads I used to shift on both those movements but with the running as well Iām taking it very slowly.
Bit faster on run into work this morning, 8:11 min/mile. Felt better too. Surprised because I did a decent length ride after work on Tuesday, ran in to work Wed morning, then did a 20 mile ride after work last night so I was considering skipping the run depending on how I felt when i started.
I want to be fresh for the club century ride next weekend, so I think Iāll just do one run next week, or a couple of shorter ones- not sure whatās best? Maybe just a 20 mile ride after work on Tuesday, like a sort of taper.
New around here, this thread is of interest as I have signed up for a āwolf runā in 3 weeks time - 10km with silly/muddy obstacles along the way. Been doing HIIT training pretty much daily for the last four months, but went for my first run in a while last night.
Managed a very slow 6k, so any tips on building up running stamina very quickly appreciated!
Looking forward to getting it out of the way to be honest, managed to get my weight down and in best shape since my twenties (mainly due to giving up my two food loves of biscuits and bread), so intending to try and build some proper muscle for once in the latter part of the yearā¦
Whatās your track record in running - when you were at school what was your best distance? Also if you donāt mind me asking - roughly how old are you?
Iām afraid that typically you donāt tend to build up stamina quickly. And the best way is to go is gradually and in small increments. The rule I was told was donāt try to go more than 10% more than your last run, but if you can fit in 3 runs a week that builds up quickly. I would recommend 2 shorter runs and a long run, so if you are currently at 6k then Iād do 2x 3-4k runs at very moderate pace, and then try a long run of about 7k. Adding 10% then to each run for the 2 weeks after should get you close enough.
The real trick and one that I learned the hard way is to run much slower than you think when youāre training. One it avoids injury but more importantly it allows you to recover faster and to fit in more sessions. Iāve watched the local running group and itās full of people trying to run faster and faster at each session, however if you watch the smart ones they run dead slow and steady, but come race day itās these ones that fly.
Also if youāre not already doing it then Iād recommend dynamic stretching before your run, a proper warm up, and then after your run thatās the time for classic static stretches. Day after work on your flexibility and if you have one then foam rolling your quads, glutes, hams and calves.