Gabba Gabba Hey Ho let's

[Anba]

Good day coach,
Just want to give a brief feedback..
We have Movement Control Order placed here for 14 days ...from the 17-31st March, no running is to be done outside on the roads, parks etc...
So I'm just doing running inside my house compound...
Mostly around my parking space going around car...
Lol...
So I'm just shooting for 30 mins daily in the early mornings just before my neighbor wakes up... hehehe
Then later in the evening 10 mins

[TheEd]

HI Anba, this is the way things are going now, so we all have to adapt what we do accordingly.

Work out a set of home exercises you can do .. push ups, burpees, sit ups etc

this will also give you a sense of satisfaction that you are doing something

stay safe

TheEd

[Anba]

Good day coach,
How are you , hope all is ok there.
All is good here. although I'm just running around my porch, I'm running like 30-40 mins in the morning and doing another 10-15 mins in the evening.
Before my runs I'm doing sets of crunches, pushups, squats etc.
I've also started back weight training on
Mon, Wed and Fri...
Concentrating more on upper body...

Press up
Good mornings
Bent over rows
Deadlift
Plus
Triceps
Biceps ...

So far so good coach.

[TheEd]

wonderful Anba .. nice dedication and commitment

stay safe and stay positive

all good in the hood

TheEd

[Anba]

Good day coach,
thanx coach...
Currently I'm trying to follow as close as possible the sub 50 program.
Managed to complete until

Day 9 Sunday today, I'm following the slightly changed program.

Day 1 Tues 1 hour completed
Day 3 Thurs 4 x 8min fast + 90's recovery ( Avg pulse 160 )
Day 9 Sun 1 hour 45 mins completed

all above sessions done in the morning, in the limited spaces I have around the house.

The rest of the days a minimum of 30 mins, certain days like on Tues and Thurs, i'll add another 10 -15 mins easy days after my evening session of crunches and other abs exercise.
For the past 3 weeks

Weight Training are done on Mon, Wed and Fri evenings.
Im doing 3 supersets of

weigths =20kg + olympic bar

7 X
overhead press
behind the neck press
good mornings
bent over rows
deadlift


In the mornings except on my rest days , before my runs
i'll do
supersets
3 X
10 clamshells
10 side lying leg lifts
10 lower leg lifts

200 crunches

supersets
3 X
10 push ups
10 squats
10 sit ups

then I will do my morning runs...
for the past 3 weeks resting pulse 45-47
since i,m at home with the family, im getting good rest plus afternoon naps which is very very nice...lol.

have a good day coach.

[TheEd]

Hi Anba, it looks like you able to continue fairly close to normal .. keep monitoring yourself and back off from training if at any time you get an itchy throat.

please take care and enjoy where you can

TheEd

[Anba]

Tq coach...
will definitely monitor..

[TheEd]

HI Anba, hope everything is OK your side

stay well TheEd

[Anba]

Good day coach,
All is going good here coach. I just finished one cycle of 10k sub 50 program by today. I did my time 4k T.Ttrial on 18.4.20.
I have nearly a 100m stretch of road in front of my house. Nice and secluded. I only use it for workout and TT only,( have to do it covertly LOL).
So its like running up and down, point A to B and Back ... with U turns,
for my speed days and TT
what I do normally is coach is...
in between point A and B, I have 2 landmarks about 50 m distance , that i really speed up and nearing 20 meters to the end I ease up, then them slowly pick up the pace and repeat.

The rest of the days, long run included is just going around the porch and car... round and round...
One good thing coming out of this is cadence training, i'm using smaller strides length but increased my cadence.

Latest 4k TT result 18.4.20
Pace | Pulse | Max Pulse | Cadence

5:16 |149 | 158| 89
5:11 |159 | 165| 88
5:02 |164 | 172| 86
4:59 | 167| 171| 86

Total Time: 20:28
Avg Pace: 5:07
Avg Pulse:160

Previous result 4k TT (29.3.20)

5:25| 149 | 156| 87
5:24 |156 | 162| 86
5:25 |162 | 170| 85
5:17 |166 | 173| 84

Total Time: 21:31
Avg Pace: 5:23
Avg Pulse: 159

this was the first 4k TT done on 8.3.30 prior before lockdown on normal roads
Sunday
4k TT ... 8/3/2020...

Pace per k | avg heart rate | Max pulse

5:04 | 155 | 164
5:11 | 164 | 173
5:12 | 167 | 186
4:54 | 169 | 178
Total: 20:21

Avg Pace=5'05
Avg Pulse=164

I've already done 3 cycles, and I'm thinking of taking 2 to 3 days off. Then do the off training period.
I Picked up a small niggle in my right inner ankle doing burpees just before my 30 mins run today.
I feel the weigh training and the daily body workouts are doing me good, plus the extra easy runs of 10 to 15 mins in the evening is also helping.
Yet i might have pushed it a bit in the past 2 days after my TT feeling very tired, so thought of taking it easy and go back to the drawing board to see how i can change things for the better.
I feel im doing a lot so need to see where I can cut down.

Other than that , the Covid cases here are improving. My State, touch wood had no new cases for the past few days. We are currently in the green zone.
Hope Things are better there.
Tc Coach.

[Anba]

Good day coach,
I just want to get your advice, if I want to leg strength workout, twice a week, on which day should we do it on our 10 k program.
Leg workouts like

Squats
Bulgarian Split Squats
Single Leg Bridge