I was just in Alexandria....nice to see cooler weather...what a change even a week can make in temps and humidity!
PR = pace rate? and 14 miles at 8:32 nice! Hopefully all your training will pay off in a great Marathon!
KTG's Log
Moderator: cheapo
Level 6 Week 13
PR - personal record. That was the farthest I've ever run (at least since I've started to measure)
This week:
L6D1 - 22 rounds. Same as last week. Solid and steady rounds under 1 min each.
L6D2 - 6:01. Also solid.
L6D3 - 9:28. Posted some bigger first sets. Chin-ups/Pull-ups were alternating 12-4-5-3-3-2-3. The big first set cost me a little bit later on. Push-ups were 32-20-12, which I was very pleased with.
More good running this week. 7 miles Fartlek workout on Friday at an average 7:45 pace. 16 miles on the schedule for tomorrow.
This week:
L6D1 - 22 rounds. Same as last week. Solid and steady rounds under 1 min each.
L6D2 - 6:01. Also solid.
L6D3 - 9:28. Posted some bigger first sets. Chin-ups/Pull-ups were alternating 12-4-5-3-3-2-3. The big first set cost me a little bit later on. Push-ups were 32-20-12, which I was very pleased with.
More good running this week. 7 miles Fartlek workout on Friday at an average 7:45 pace. 16 miles on the schedule for tomorrow.
Level 6 Week 14
L6D1 - missed this week.
L6D2 - 6:06. Solid about 1:14 rounds.
L6D3 - 9:11. New PR. chin/pullups alternated 12-4-5-3-5-3. Push-ups 40-18-6. Squats 64.
16 mile run last Sunday @8:03 pace. I particularly felt good about starting to really increase the size of the push-up sets on D3.
L6D2 - 6:06. Solid about 1:14 rounds.
L6D3 - 9:11. New PR. chin/pullups alternated 12-4-5-3-5-3. Push-ups 40-18-6. Squats 64.
16 mile run last Sunday @8:03 pace. I particularly felt good about starting to really increase the size of the push-up sets on D3.
Level 1 Week 1
OK, friends. I took a little time off doing the marathon thing. I found that as the training intensified it was getting harder to fit in an effective simplefit workout. I know, I know, it's really just 20 minutes three times a week, but I couldn't handle the mental energy for pushing the envelope both on simplefit and the running. In hindsight I should have just scaled simplefit back a couple of levels, but I didn't. I kept up a bit with unstructured work on pull-ups/chin-ups and push-ups, and have continued to log religiously on fitocracy (KTG there too). But, I fell off the wagon a bit here.
So, the marathon went well. I ran in RIchmond in November and finished in 3:38--a little slower than my goal of 3:30, but still fast enough to qualify for the Boston Marathon and a fine first marathon performance.
Now it is time to get back into the simplefit routine. I've decided to ramp into it from the beginning rather than trying to jump right into the higher levels. So this week was Level 1.
L1D1 - 46 rounds. This was no problem. Frankly, it felt a little strange to only be doing one pull-up at a time.
L1D2 - 2:57. 1 min breaks.
L1D3 - 2:38. Solid. On to L2 next week.
So, the marathon went well. I ran in RIchmond in November and finished in 3:38--a little slower than my goal of 3:30, but still fast enough to qualify for the Boston Marathon and a fine first marathon performance.
Now it is time to get back into the simplefit routine. I've decided to ramp into it from the beginning rather than trying to jump right into the higher levels. So this week was Level 1.
L1D1 - 46 rounds. This was no problem. Frankly, it felt a little strange to only be doing one pull-up at a time.
L1D2 - 2:57. 1 min breaks.
L1D3 - 2:38. Solid. On to L2 next week.
Last edited by KTG on Fri Jan 25, 2013 10:57 am, edited 1 time in total.
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Ruli
- Senior Member
- Posts: 546
- Joined: Mon Jun 01, 2009 11:59 pm
- Location: Johannesburg, South Africa
Re: KTG's Log
Congrats on u'r marathon KTG, especially qualifying for the Boston!
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Pilgrim1312
- Advanced Member
- Posts: 112
- Joined: Thu Nov 24, 2011 8:35 am
Re: KTG's Log
Congrats on your marathon time and getting into Boston! Welcome back here. Let me know if you notice a difference on your s/f progress with the tremendous cardio work you've been doing.
Re: KTG's Log
Thanks, Pilgrim and Ruli. I don't really expect the cardio to make so much difference. I suspect the pull-ups will always be the limiting factor.
Moved up to Level 2 this week:
L2D1 - 48 Rounds. Felt pretty good about this. Good form throughout, but keeping the pace moving along at about 25 seconds per round (maybe that's the cardio effect).
L2D2 - 3:38. 43 seconds per round with strict 1 minute breaks. All pull-ups.
L2D3 - 3:28. Solid again. I can tell it is still the pull-ups that are going to be the issue. I sure would like to get to where I could do them at this level in a single set. Pull-ups 6-4-3. Push-ups 20-6. Squats 26. On to L3 next week.
Working on better push-up form--full range of motion. Getting down to chin/chest touch and keeping arms closer alongside body instead of out at 90 degrees.
Moved up to Level 2 this week:
L2D1 - 48 Rounds. Felt pretty good about this. Good form throughout, but keeping the pace moving along at about 25 seconds per round (maybe that's the cardio effect).
L2D2 - 3:38. 43 seconds per round with strict 1 minute breaks. All pull-ups.
L2D3 - 3:28. Solid again. I can tell it is still the pull-ups that are going to be the issue. I sure would like to get to where I could do them at this level in a single set. Pull-ups 6-4-3. Push-ups 20-6. Squats 26. On to L3 next week.
Working on better push-up form--full range of motion. Getting down to chin/chest touch and keeping arms closer alongside body instead of out at 90 degrees.
L3 - Week 1
Level 3 this week.
L3D1 - 36 rounds. The move to 2 pull-ups was significant, but still have this pretty solid.
L3D2 - 4:11. About 52 seconds per round. Pretty consistent. Strict 1 minute breaks and all pull-ups.
L3D3 - 4:30. Now we are starting to work. Did all pull-ups 7-4-3-2. Every set ended hard. Push-ups 18-9-6. Squats straight through.
I'm still dramatically stronger on this than I was the first time through. Last time (June 2011) my final week on L3 was 27 rounds on D1 and 5:32 for D2. But D3 was 4:46--only 16 seconds slower (although with mixed pull-ups/chin-ups). So now I'm onto level 4, which was when things really got tough last time through. I spent 4 months at it last time. This time I expect maybe 3 or 4 weeks. We'll see. As always, it's the pull-ups that will determine. This time I will keep at it until I can do L4D3 with all pull-ups. I'm working a lot on my push-ups, so hopefully that will make a contribution as well.
L3D1 - 36 rounds. The move to 2 pull-ups was significant, but still have this pretty solid.
L3D2 - 4:11. About 52 seconds per round. Pretty consistent. Strict 1 minute breaks and all pull-ups.
L3D3 - 4:30. Now we are starting to work. Did all pull-ups 7-4-3-2. Every set ended hard. Push-ups 18-9-6. Squats straight through.
I'm still dramatically stronger on this than I was the first time through. Last time (June 2011) my final week on L3 was 27 rounds on D1 and 5:32 for D2. But D3 was 4:46--only 16 seconds slower (although with mixed pull-ups/chin-ups). So now I'm onto level 4, which was when things really got tough last time through. I spent 4 months at it last time. This time I expect maybe 3 or 4 weeks. We'll see. As always, it's the pull-ups that will determine. This time I will keep at it until I can do L4D3 with all pull-ups. I'm working a lot on my push-ups, so hopefully that will make a contribution as well.
L4 - Week 1
Moved up to Level 4 this week.
L4D1 - 36 rounds. Very solid. Nice to hold to the same number of reps as last week despite leveling up. Alternating pull=ups and chin-ups.
L4D2 - 4:56. About 1 min per round. Strict 90 second rests. All pull-ups. Push-ups were the weakest.
L4D3 - 5:23. Didn't quite make it. Pull-ups at 6-5-4-3-2. Push-ups 16-14-6-5. Squats straight through.
I really expected to move right up this week, so was a little surprised and disappointed by the L4D3 result. This time through I am working towards all pull-ups for day 3. I prepped for the big test by practicing 20 pull-ups several times this past week, each time shortening the rep times. For the test they were pretty solid and I finished the pull-ups in 2:48. Then, however, the push-ups really bit me. It took me two full minutes to get through the push-ups. Bleggh!
So, once again, I'll be spending a little time with Level 4. I'll continue to work on the pull-ups and try to get them down to 20 in 2:30. Meanwhile, the push-ups have been my focus lately anyway, so I continue with that.
L4D1 - 36 rounds. Very solid. Nice to hold to the same number of reps as last week despite leveling up. Alternating pull=ups and chin-ups.
L4D2 - 4:56. About 1 min per round. Strict 90 second rests. All pull-ups. Push-ups were the weakest.
L4D3 - 5:23. Didn't quite make it. Pull-ups at 6-5-4-3-2. Push-ups 16-14-6-5. Squats straight through.
I really expected to move right up this week, so was a little surprised and disappointed by the L4D3 result. This time through I am working towards all pull-ups for day 3. I prepped for the big test by practicing 20 pull-ups several times this past week, each time shortening the rep times. For the test they were pretty solid and I finished the pull-ups in 2:48. Then, however, the push-ups really bit me. It took me two full minutes to get through the push-ups. Bleggh!
So, once again, I'll be spending a little time with Level 4. I'll continue to work on the pull-ups and try to get them down to 20 in 2:30. Meanwhile, the push-ups have been my focus lately anyway, so I continue with that.
L4 - Week 2
As predicted, going to be working on L4 for a bit.
L4D1 - 34 rounds. A little slower than last week. A little twinge in my lower back on the squats slowed me down a bit. Still alternating pulls and chins.
L4D2 - 4:47. 9 seconds faster than last week. All pull-ups. Still need work on the push-ups.
L4D3 - 5:47. 24 seconds slower than last week. I expected better. All pull-ups 6-4-3-3-3-1. Push-ups 18-10-7-6. Squats straight through.
Need to work towards bigger sets for both pull-ups and push-ups.
L4D1 - 34 rounds. A little slower than last week. A little twinge in my lower back on the squats slowed me down a bit. Still alternating pulls and chins.
L4D2 - 4:47. 9 seconds faster than last week. All pull-ups. Still need work on the push-ups.
L4D3 - 5:47. 24 seconds slower than last week. I expected better. All pull-ups 6-4-3-3-3-1. Push-ups 18-10-7-6. Squats straight through.
Need to work towards bigger sets for both pull-ups and push-ups.
L4 - Week 3
L4D1 - 38 rounds. Felt strong on this. Pretty consistent pace starting at about 27 sec/round and ending at about 37
L4D2 - 4:41. Picked up a little time, while moving the breaks down to strict 1 min. Weakening a bit on the push-ups in the final round.
L4D3 - 4:48. Felt pretty good. Pull-ups in 6-5-4-3-2. Push-ups 17-10-7-7. Squats straight through. Form OK on push-ups and squats. Push-ups felt weak.
On to level 5 next week. This week felt pretty good. Really solid improvements on D1 and D2. It is interesting that it isn't translating into as big of an improvement as I would have epxected for D3. Last time I beat L4 I was only doing 31 D1 rounds and was at 5:02 for D2. Difference this time is while I am still alternating pull-ups and chin-ups on D1, I am now trying to do D3 with all pull-ups. I am also really focused on push-up and squat form. I'm working a lot on push-ups on the side. Hopefully that will start to pay off here as I move to level 5.
L4D2 - 4:41. Picked up a little time, while moving the breaks down to strict 1 min. Weakening a bit on the push-ups in the final round.
L4D3 - 4:48. Felt pretty good. Pull-ups in 6-5-4-3-2. Push-ups 17-10-7-7. Squats straight through. Form OK on push-ups and squats. Push-ups felt weak.
On to level 5 next week. This week felt pretty good. Really solid improvements on D1 and D2. It is interesting that it isn't translating into as big of an improvement as I would have epxected for D3. Last time I beat L4 I was only doing 31 D1 rounds and was at 5:02 for D2. Difference this time is while I am still alternating pull-ups and chin-ups on D1, I am now trying to do D3 with all pull-ups. I am also really focused on push-up and squat form. I'm working a lot on push-ups on the side. Hopefully that will start to pay off here as I move to level 5.
L5 - Week 1
Level 5. Going to take a while to get over this hump.
L5D1 - 23 rounds. A pretty substantial drop from last week's 38 on L4D1. It's that extra pull-up that wears you down.
L5D2 - 6:15. Strict 3 minute breaks. Push-ups are the weak link.
L5D3 - 8:11. Pull-ups 6-5, then chin-ups 5-3-2-2-2-2. One extra there by accident. Push-ups 10-10-6-5-5-5-5-5. 51 Squats straight through.
I will keep working on this level until I can do the 5 min goal with all pull-ups on D3. The push-ups are a huge issue. I've moved my hand placement back from positioning my arms in a T position to more of an arrow position. This has made the push-ups surprisingly harder.
Interestingly, the last time I moved from L4 to L5 (in November 2011!) it took me seven weeks to get down to these times, so this is a good start. Last time I was on L5 for 28 weeks. Lots of work needed on the push-ups and on trying to increase set size.
L5D1 - 23 rounds. A pretty substantial drop from last week's 38 on L4D1. It's that extra pull-up that wears you down.
L5D2 - 6:15. Strict 3 minute breaks. Push-ups are the weak link.
L5D3 - 8:11. Pull-ups 6-5, then chin-ups 5-3-2-2-2-2. One extra there by accident. Push-ups 10-10-6-5-5-5-5-5. 51 Squats straight through.
I will keep working on this level until I can do the 5 min goal with all pull-ups on D3. The push-ups are a huge issue. I've moved my hand placement back from positioning my arms in a T position to more of an arrow position. This has made the push-ups surprisingly harder.
Interestingly, the last time I moved from L4 to L5 (in November 2011!) it took me seven weeks to get down to these times, so this is a good start. Last time I was on L5 for 28 weeks. Lots of work needed on the push-ups and on trying to increase set size.
L5 - Week 2
This week a little discombobulated. Ended up doing D1 on Sun, D2 on Fri, D3 on Sat.
L5D1 - 21 rounds. A little weaker than last week. Really struggling again on the last pull-up sets.
L5D2 - 5:48. Strict 3 minute breaks. All pull-ups. Mostly solid, but push-ups are the weakest. Still, a big improvement from last week.
L5D3 - 10:35. Wow. Pretty weak in every area. Excuses: Did D2 yesterday, so no break. Did a very long hard run yesterday. New routine:
On D3, knowing there was no chance of moving up, I decided to experiment a bit with trying to increase the set size and using the clock for discipline. It didn't go so well, but I think it still a worthwhile approach. I decided to use 1 minute time intervals per set and to try to increase my set sizes from last week, and move towards all pull-ups. The plan was pull-ups: 8-7-6-5 then push-ups 19-17-15. That would have been about 7 minutes of work (1 min per set). The reality was a little worse: Pull-ups 8-7-4-4-3. Push-ups: 19-11-5-5-4-4-3. So I got started OK on the pull-ups, but then faded a bit. I think I can fix this pretty easily over the next few weeks. I'll keep doing it with the 1 min intervals until I can do the reps, then I'll start lowering the time. The Push-ups are a little more desperate. I managed the first 19, but was pretty shot after that. More work required.
L5D1 - 21 rounds. A little weaker than last week. Really struggling again on the last pull-up sets.
L5D2 - 5:48. Strict 3 minute breaks. All pull-ups. Mostly solid, but push-ups are the weakest. Still, a big improvement from last week.
L5D3 - 10:35. Wow. Pretty weak in every area. Excuses: Did D2 yesterday, so no break. Did a very long hard run yesterday. New routine:
On D3, knowing there was no chance of moving up, I decided to experiment a bit with trying to increase the set size and using the clock for discipline. It didn't go so well, but I think it still a worthwhile approach. I decided to use 1 minute time intervals per set and to try to increase my set sizes from last week, and move towards all pull-ups. The plan was pull-ups: 8-7-6-5 then push-ups 19-17-15. That would have been about 7 minutes of work (1 min per set). The reality was a little worse: Pull-ups 8-7-4-4-3. Push-ups: 19-11-5-5-4-4-3. So I got started OK on the pull-ups, but then faded a bit. I think I can fix this pretty easily over the next few weeks. I'll keep doing it with the 1 min intervals until I can do the reps, then I'll start lowering the time. The Push-ups are a little more desperate. I managed the first 19, but was pretty shot after that. More work required.
L5 Week 3
L5D1 - 21 rounds. Same as last week, but felt a little stronger at the end.
L5D2 - 5:50 Strict 3 minute breaks. Felt about the same as last week. I've got to speed up the push-ups
L5D3 - 10:04. A struggle as usual.
Took the opposite D3 strategy from last week. Last week I started with big sets and then walked down the decay function. This week I tried 4-4-3-3-3-3-3-3 on the pull-ups and 9-9-9-8-8-8 on the push-ups---pretty uniform smaller sets. Nonetheless, the results were about the same. So, the bottom line is that 26 pull-ups is 26 pull-ups. Same goes for the 51 push-ups. Still hard to get through quick. More work next week.
L5D2 - 5:50 Strict 3 minute breaks. Felt about the same as last week. I've got to speed up the push-ups
L5D3 - 10:04. A struggle as usual.
Took the opposite D3 strategy from last week. Last week I started with big sets and then walked down the decay function. This week I tried 4-4-3-3-3-3-3-3 on the pull-ups and 9-9-9-8-8-8 on the push-ups---pretty uniform smaller sets. Nonetheless, the results were about the same. So, the bottom line is that 26 pull-ups is 26 pull-ups. Same goes for the 51 push-ups. Still hard to get through quick. More work next week.
L5 Week 4
L5D1 - 25 rounds -- Nice improvement over last week. Felt solid all the way through. Alternating pulls and chins.
L5D2 - 5:40 -- 10 seconds faster than last week. All pulls and strict 3 min breaks.
L5D3 - 15:20 -- Yikes! This was all about trying to do big sets. 8-7-6-5 all pull-ups, then 19-17-15 on the push-ups.
I know I'm not going to be there yet on D3, so I have decided to give the big sets approach a try for a while. Clearly this is much slower, although I probably wasn't pushing quite as hard as I could, since I wanted to be sure that I could get through the bigger sets each time. The push-ups are actually more fearsome than the pull-ups now. I'm really focused on full-range of motion and keeping the elbows in. I'm happy to stay on L5 for a while. For now, leveling up isn't as important as getting solid on the big sets (I know, I know, big sets for me. Maybe not so much for you!). When I get L5D1 up to 30 rounds and L5D2 below 5 min with just 1 min breaks I'll turn my focus to smashing L5D3. Ideally I would like to get the push-ups down to just 2 sets
L5D2 - 5:40 -- 10 seconds faster than last week. All pulls and strict 3 min breaks.
L5D3 - 15:20 -- Yikes! This was all about trying to do big sets. 8-7-6-5 all pull-ups, then 19-17-15 on the push-ups.
I know I'm not going to be there yet on D3, so I have decided to give the big sets approach a try for a while. Clearly this is much slower, although I probably wasn't pushing quite as hard as I could, since I wanted to be sure that I could get through the bigger sets each time. The push-ups are actually more fearsome than the pull-ups now. I'm really focused on full-range of motion and keeping the elbows in. I'm happy to stay on L5 for a while. For now, leveling up isn't as important as getting solid on the big sets (I know, I know, big sets for me. Maybe not so much for you!). When I get L5D1 up to 30 rounds and L5D2 below 5 min with just 1 min breaks I'll turn my focus to smashing L5D3. Ideally I would like to get the push-ups down to just 2 sets