Pull ups, dips, stair repeats, again and again
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<p>Went up in the drizzle after the test. Did 25 hill repeats (plus warm up/down). Each hill repeat=150 steps, mostly hiked 2X2, and run down, no break at top.</p>
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<p>First 10 very quick-16:48 = 1.41 mins each, excellent, right at my limit (I think I could do 16:30 at a stretch)</p>
<p>Then small break</p>
<p>Next 10 slow, untimed</p>
<p>Last 5 decent at 2:05 mins per rep.</p>
<p>I'm much faster than last year, but need to slow down at the start and be able to do 30 reps without break.</p> -
I find it builds leg strength in the quads, it's like doing lunges, depends on the length and height of your steps if you do th 2-2 or3-3<br><br>
If I want speed work I do sprints, but should first have a good base of long hill reps. for leg strength and cardiovascular fitness. Looking at 30-40 minutes continuous as a minimum..... Also, it is tough on the legs so have enough recovery time. <br><br>
I think I mentioned that in my response on your thread..... Sorry to say that, it sounds much more dismissive and rude than I mean, I really like your usual workouts and thread-you are consistently excellent. Hope you can get over the knee problems asap and feel in full health. If you are able to resume stair repeats sometime, on such beutiful paths, then even better. -
JK I know you are fit and strong, only thing I'd like to see is if you did an hour continuous, hike up, jog down. <br><br>
MN5-You will probably find it easy. Still, see if you can keep going to 100. Yep, I tend to do 15 then just continue with about 5 seconds rest... maybe it's 5-10 seconds, but not longer. I also hang with straight arms, not too wide apart, briefly before and after each rep. <br><br>
Just did 2 1/2 hours hike with a mate up here, foggy muddy trails, sound of the sea below, nice, legs feeling a bit trashed now, great<br><a data-ipb='nomediaparse' class="bbc_url" href='http://www.google.com/search?q=觀音山&client=ms-android-huawei&hl=en&gl=us&prmd=ivnsm&source=lnms&tbm=isch&sa=X&ei=a8B1UvmXO8WrkAXp_AE&ved=0CAYQ_AUoAQ#'>http://www.google.com/search?q=觀音山&client=ms-android-huawei&hl=en&gl=us&prmd=ivnsm&source=lnms&tbm=isch&sa=X&ei=a8B1UvmXO8WrkAXp_AE&ved=0CAYQ_AUoAQ#</a> -
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="400812" data-time="1383449343">
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<p>JK I know you are fit and strong, only thing I'd like to see is if you did an hour continuous, hike up, jog down.<br><br>
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<p>Cant see it being overly difficult mate but the boredom factor would probably kill me!</p> -
ha, when I do the repeats there are people there, plenty to see, and the whole point is<br>
- I am too exhausted/breathing too hard to even contemplate being bored... Maye you are taking it too easy.... <br>
- You must go deep to get good gains...boredom doesn't stop pro athletes... <br><br>
Meanwhile, feel sore all over after a tough weekend of workouts. Must eat well, started today with a big bit of boiled chicken, toast, fruit, milk
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<p>Taking it too easy? I'm sprinting up the stairs mate.</p>
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<p>I do get bored extremely easy. Used to be a fairly decent long distance runner. Did a couple of half marathons at 1hr18 and 1hr 21 but always found it so hard to keep focus. Cross country was really the only thing that kept me going as it was slightly more interesting than beating the concrete. Used to do orienteering too. That was actually pretty cool. Bit of thinking required plus fitness and you would be out for most the day so would cover a fair distance.</p>
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<p>How do you find the boiled chicken? Never tried it myself. Quite often buy cooked half roast chickens for lunch on my low carb days and throw away the skin and stuffing etc.</p> -
<p>Sure, on a basic level it could be boring. But it's also a great time to think and let ideas come to you. Me, I'm just happy to feel really alive, fit and reasonably healthy in my early 40s. I couldn't do the reps if it wasn't in nature, and having people around is a small help, although I like it just as much on those cold or wet days when almost no one goes there. I prefer the long runs in the hills, but it's hard to retain muscle, so doing 40-60 minutes of hill repeats is the best way I could think of being fit, plus retaining upper body strength.<br><br>
You used to be a good runner. I was a similar speed when younger, probably faster, but didn't compete as much as you. But I'm 86-87kg, so don't run anymore. The mate I hiked with yesterday is 10 years younger, 16kg lighter, and runs long distance, and I can still match him, mostly, so I'm not pissing around on my hill repeats....<br><br>
Over here it's easy to buy trays of sliced chicken pieces, no skin, just muscle. Boil up for a short time with chopped garlic, squeeze lemon juice, sprinkle salt and pepper, it's a quick, healthy and slightly palatable meal. Emphasis on quick. Even better with a salad. </p> -
<p><span style="font-size:24px;"><strong>YES! </strong></span></p>
<p><span style="font-size:14px;">Did 30 non stop hill repeats in 58:38 (ave. 1:57), fastest time ever, first time under an hour, and possibly first time for 30 continuous all year. Still had some energy left at the end. Very pleased to knock that off.</span></p>
<p><span style="font-size:14px;">Started slower than usual which was the trick, got stitch later than usual (after 15), kept going, and didn't cramp. Last 10 were harder than the earlier ones, and HB at finish was +~215 (55 in 15 seconds count). 2 minutes later back on 100.</span></p>
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<p><span style="font-size:14px;">Times:</span></p>
<p><span style="font-size:14px;">First 12 in 21:55, average ~1:49</span></p>
<p><span style="font-size:14px;">Next 8 in 15:55, average ~2:00</span></p>
<p><span style="font-size:14px;">Next 5 in 10:20, average ~2.04</span></p>
<p><span style="font-size:14px;">Last 5 in 10:28, average ~2:06</span></p>
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<p><span style="font-size:14px;">Plus the usual 15 minute walk up the hill, and again down = >90 minutes.</span></p>
<p><span style="font-size:14px;">And on Thursday did a light session-dips 15, 15, 15, pull ups 15, 12. More tomorrow.....</span></p> -
<p>Cheers.</p>
<p>Went up today, pull ups on way up: 16, 10, 8, 10....then dips: 18, 12...then walked to top and did some bench press, dips:18, 12, then did 3 slow hill repeats with rubber legs, then back down did dips 15, 12 and pull ups 12 before finishing with 12+20*1 continuous (pull ups). Could have done a few more of these, but my calluses were close to being ripped off, so I stopped.</p>
<p>Overall good. I should do the max+singles pull up routine well rested as an first exercise, since it's tough on the hands. And body. Next aim is to get over 50 total again.</p> -
Went up early this morning for pull ups, did 14 continuous, then 56 singles with under 10 second breaks each time, for a total of 70. <br>
Can do a few more, but need to shorten the breaks a few seconds each. Main problem is calluses are a bit sore, so that makes it tough to immediately do next rep, need to sand them down. -
<p>Air very polluted today, just walked, no stair repeats. shame, levs feel strong and fast. Shoulder sore, twinged it on front lifting is suddenly yesterday, Expect to have a short while off to rest it.<br><br>
JK, I noticed on PR a thread about running 5k. Not sure if I ever did a race that distance at my peak speed, but I recall I once ran from the top of Pitt street through dunners to St Kilda beach in 19 minutes flat....and I could have gone a bit faster that day due to lights. A friend on a bike beside me. 5.5km, and mostly flat. I was faster than that a year or two earlier.<br><br>
I reckon I could still get under 19 minutes for the 5k if could drop weight to 80kg, and focus on running training. But at 86-87kg I'm not fat. It's not worth the effort, however.</p> -
19 for 5k is a fairly good clip. I have to do a 5k during the week after next and should be ok for around 20min mark. I did 5k yesterday in 22.20 but it wasn't a serious run at all. Can't see myself ever getting back to my 6k in 19.30 sort of pace <br><br>
And so right re it not being worth the effort. Can be hard to put on lean muscle but so easy to lose it through running. -
<p>Yep, that's my worry. My aim for now anyway is to go up Yaming mountain (north of the city) in a record time in the Spring, so will keep pushing myself now. Previous best is just under 35 minutes, which was 2 minutes faster than my runner friend. Head down all the way, just panting as hard as I could, to the top. I think I can go under 33 minutes, but will need to put in (more/longer) bursts of running. And will probably need to drop from the present 86-87, down to 83-84 but retain muscle.</p>
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<p>After 2 weeks off to rest my strained shoulder (I strained it lifting my arm quickly, old recurring injury), I restarted pull ups tonight-did 15, 12, 12 and dips 15, 15, 12, 12. On Sunday did 20 hill repeats, some quick, some slow. No problem.</p> -
<p>14 pull ups pre hike, then 15 after. All continuous, full hang. Pleased.</p>
<p>18 dips pre hike, 18 after. Going down full way, feel strong.</p>
<p>Hike 15 hill repeats, usual 150 steps. Started fast, finished slow. No worries, busy today, decent maintenance workout.</p>
