Mens sana in corpore sano
How will people remember COVID-19 years from now ?
For me it’ll be the time I PB’d not once but twice my running VO2 Max (and much more) !
My lockdown started Sunday o8 Mar 2o2o by having a case in the company.
But this was a good thing, more time to train :D
Before that, I was running 2-3 times a week, in preparation for my 2o2o Half IM - which was never to happen. But the knee pains were starting to creep up on the longer runs so I’ve decided to get professional help this time. Having met a Pro Dog that year, that call was easy. He gave me a knee rehab program which looked more serious than a normal workout. But I’ve stopped questioning and started working.
Block 0 - here we go (again)
Tendon load and sensitivity decrease - single leg wall sit
| Week | Daily | Info |
|---|---|---|
| #1 o9.o3 |
single leg wall sit | lift one leg off the ground and drive through your heel aim for 3 x (10” in each position: 90 / 110 / 140 degrees) |
Block 1 - buildup
Run, Forest, Run: not too easy, not too hard - most of the times :D
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Daily | Total |
|---|---|---|---|---|---|---|---|---|---|
| #2 16.03 |
5k run | 5k run | 5k run | single leg wall sit | 15k | ||||
| #3 23.03 |
5k run | 4k run | 5k run | 4k run | single leg wall sit | 18k | |||
| #4 30.04 |
5k run | 5k run | 5k run | 5k run | single leg wall sit | 20k | |||
| #5 06.04 |
4k run | 4k run | 4k run | 4k run | 4k run | single leg wall sit | 20k | ||
| #6 13.04 |
5k run | 5k run | 5k run | 4k run | 4k run | single leg wall sit | 23k | ||
| #7 20.04 |
5k run | 5k run | 5k run | 5k run | 5k run | single leg wall sit | 25k |
Key moments
- 23.o3.2o2o: UK lockdown started (week #3 for me)
- 15.o4.2o2o: new VO2 Max - 57
Block 2 - strenght
The work outs and the stretches is you servicing your body like you would a car, eventually it will break down
- lower body
- stretch
- core
- 3 x
- 50” plank, 10” rest
- 50” left side plank, 10” rest
- 50” right side plank, 10” rest
- 50” crunches, 10” rest
- 50” alternate leg raise, 60” rest
- 3 x
warmpup
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| #8 27.o4 |
6k run | lower body, stretch | 6k run | lower body, stretch | 6k run | lower body, stretch | 300 pushups (micro workouts) |
main set
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| #9 o4.o5 |
5k run, lower body | walk, stretch, 150 pushups, core | intervals: 6x(4’fast+2’walk) | walk ,stretch, 10x10 pushups | 6k run | lower body, stretch, 200 pushups | 30’ easy run |
| #10 11.o5 |
5k run, lower body | walk, stretch, 150 pushups, core | intervals: 6x(4’fast+2’walk) | walk ,stretch, 10x15 pushups | 7k run | lower body, stretch, 200 pushups | 30’ easy run |
| #11 18.o5 |
6k run, lower body | walk, stretch, 150 pushups, core | intervals: 6x(4’fast+2’walk) | walk ,stretch, 10x20 pushups | 8.5k run | lower body, stretch, 200 pushups | 30’ easy run |
| #12 25.o5 |
6k run, lower body | walk, stretch, 150 pushups, core | intervals: 6x(4’fast+2’walk) | walk ,stretch, 10x25 pushups | 10k run | lower body, stretch, 200 pushups | 30’ easy run |
| #13 o1.o6 |
7k run | walk, stretch, 150 pushups, core | - | - | 12k run | - | 30’ easy run |
Key moments
- o6.o5.2o2o: new VO2 Max - 58
- 1o.o5.2o2o: UK lockdown continues
the Journey continues !
thanks Gordon for feeding my body