Second Program: Week #11

Week 57: Second Program - week 11 out of 15

Week settings:

• Area of focus: Cardio-Strength
• Number of training days: 4
• Limitations: none
• Last week feedback: "Hard, but ok"

Training:

• Monday: 1.5K Run (07:25 -First Time) +5K Run (26:19) +Hades standard (18:18*)
• Tuesday: Kentauros standard (29:02*)
• Wednesday: Gaia standard (28:10* -PB)
• Thursday: boxing training
• Friday: Kronos standard (45:28*)

Statistics:

• 3'022 points
• 154 minutes

No external constraints this week. I'm back to my regular routine (training Mo-Fri, with a full rest over the week-end).


The week started with some running. Since the 15K early in the program, I'm always worried that I'll be assigned some long distance. But in the past weeks, instead the coach had a tendency to assign combinations of multiple runs of various length. That's what happened this week as well. I completed the 1.5K and 5K back to back. The overall distance (6.5K) is reasonable, but it feels a bit strange to stop running only to restart again minutes later. Upon restart it takes a short while for the leg muscles shake the numbness away.
But clearly, I find it less difficult to do 2 medium distance in a row, than completing several sprints (400m and lower) before a longer run. Running similar distances allow to complete both at the same pace, which is more comfortable.
As usual, the runs where completed outside during my lunch break, and I waited the evening to do Hades at home with my pull-up bar..Still below PB, but nearly 2 minutes below my last few attempts. It feels good to see the timer going down again!


Kentauros was a pain but at least the weather was ok. Which makes a real difference in the winter. It's hard to express with words how miserable one feels when completing this workout soaking wet in the freezing wind. Anyway, I have noticed that lately I appreciated this workout less than in the past. Not that I "loved" Kentauros before, but I never disliked it as much as most people do. I guess our relationship with the workouts is a cyclical thing.


Third day was dedicated to Gaia. I started well, but my pace dropped in the second half (esp. on jumps). In the last round I thought that my chances at a PB were fading away, so I literally sprinted. This session left me completely out of breath. Ironically after recovering, I realized that had messed-up my maths. My pace was better than I thought, I could have scored a PB even with a normal finish. As a result, I improved my record by a full minute. The new PB is a real one, I gave everything that I had left to get it. It might take a while to beat it.


So far the week has been mostly focused on legs, with many jumps. My lower legs tendinitis being never far away, and it's no surprise that I could feel it crawling back again. Thankfully, getting Kronos on the last day gave my legs a much welcomed rest (squats are tough on tights, but at least there no impact from hitting the ground). 
Slowly but surely, I'm continuing to improve my performance: 45.28* versus 46:26* last week.


It's been a long week with several challenging workouts, but I have recorded a nice PB and noticed improvements in pull-up focused workouts. Definitely a positive week in my book.

Body Stats: after 56 weeks

As the most visible physical evolution took place during my first 20 weeks, I'm now posting my measurements and pictures less frequently. However since it's really been a while since last body stats post (week #33), let's have a look at where I stood in week #56:


Height: 178 cm (5.84ft) 

Weight: 75.6 kg (166.7 lbs) - week 33 measure:  75.0 kg (165.3 lbs)

Waist size: 83.5 cm (32.9 in) - week 33 measure: 83 cm (32.7 in)

 
Both my weight and waist size have slightly increased. But such small increments are within natural fluctuations from one day to the next. My conclusion is the same as last time: my body has now stabilized in the 75kg-76kg range.

This time I didn't have to adjust contrast to bypass a lighting problem, so the tone of the photos is more natural. It gives them a warmer and healthier aspect. But if you put aside this aesthetic considerations and focus on the body, the pictures are not radically different versus last time. Unsurprisingly so, given the little variations measured in weight and waist size. May be I have kept adding a bit more muscle (thighs and back). But honestly there too, I'd say I have been pretty stable.

One thing worth mentioning is that in-between week 33 & 56 I lost about a month worth of proper training to vacations & injuries (boxing training, not stress injuries). I didn't notice any significant weight gains during this period but it took me a while for my workout performances to get back to pre-Summer level (especially for pure strength exercises such as pull-ups). That could have slowed a bit progress. But in all fairness, the most probable explanation is simply that I have now balanced my caloric intake and physical activity level. For significant short/medium-term changes I would need to alter either my diet or training routine (frequency or the strength vs cardio mix).

Second Program: Week #10

Week 56: Second Program - week 10 out of 15

Week settings:

• Area of focus: Cardio-Strength
• Number of training days: 4
• Limitations: none
• Last week feedback: "Hard, but ok"

Training:

• Tuesday: Hades standard (19:53*)
• Wednesday: 400m (1:30 -First time) +400m (1:26 -PB) +5K (25:32 -First time) +Gaia standard (30:03*)
• Thursday: boxing training
• Friday: Hera strength (21:51* -PB)
• Saturday: Kronos standard (46:26*)

Statistics:

• 2'753 points
• 146 minutes

For readers arriving directly on this post, let me start this post by summarizing week #9:
Basically, I was sick most of the previous week and ran late on my training schedule (2 out of 4 sessions couldn't be done within normal time frame). To catch-up this delay, I completed both sessions on the following Monday and started my week #10 on Tuesday.

To put it differently, instead of my usual 4 training days I chose to complete 6 days worth of training over 5 days. So I approached Week 10 just like a Hell Week: as an endurance test. Don't get crazy about getting Personal Bests, the focus is to complete every single workout and ensure that I get enough sleep to avoid injuries.



As it was impossible for me to complete the running assignments on Day 1, I swapped days 1&2 and tackled Hades standard instead. I had some sore muscles from the previous day, and didn't score a stellar time. But it really felt good to be training again.


The coach had been very "generous" on Day 2. The combined running distance of 5.8 km was fine. The 2 sprints before the 5K increased a bit difficulty, as but it remained of moderate difficulty. The real challenge was to complete Gaia at the end. Thankfully it was only the standard version, but it gave me a good sweat. I was more dripping from Gaia, than from running 5.8 km under the rain...


Thursday I was glad to return to my weekly boxing session after missing the previous one. At that point of the week, my body started to grow tired. I could feel a bit more sluggish than usual, but nothing alarming.


On day 3, Hera strength started on a good pace, but it dropped round after round as I had to break my high jumps rounds into smaller consecutive sets. Nonetheless I managed to complete the last round of high jumps all in one go (motivation surges when one sees the light at the end of the tunnel!). This led to an unexpected personal best (8s better than 2 weeks ago). I find that these PB always feel more rewarding when happening toward the end of a long day/week.


For my last day of the week, I was assigned, surprise, surprise, Kronos.
My first intention was to complete it in the evening on the same day as Hera, in order to give my body a full rest over the week-end.
In the end, I preferred to spread the effort over an additional day. Once again my time was still far from my PB, but improving versus last time (02:12 better than last week).


If on Monday I was glad to be back to training, on Saturday I was equally glad when it ended! The week was demanding, particularly on legs. But at least I'm back on schedule, so mission accomplished!