bgvanbur runs and stuff :)

[Terinatum]

Vote; 4am morning run!

Nice work on the Primal, B.

[Nianne]

Did a trail group run on Sunday.  Some of the well traveled trails were ok but some points was knee deep unbroken snow and lots of people complaining of fatique and such.  I didn't feel fatigued at all, just slowed down.

 

 

 

Woot!

I hope your toe continues to get better. What a bother.

[The Borg Queen]

Looks extremely awesome, as usual. 

 

Some wine and chocolate are barely things I would bat an eyelash at these days, lol. Point being, you are HARDCORE.

[awesomesue]

What Primeval said!  Who in their right mind does a 36" box jump!  Still geeking out over that video.

[bgvanbur]

Vote; 4am morning run!

Nice work on the Primal, B.

 

I kind of did a 4am run on Tuesday; see below.

 

Woot!

I hope your toe continues to get better. What a bother.

 

Toe seems fine now, definitely a pain in butt toe!

 

Looks extremely awesome, as usual. 

 

Some wine and chocolate are barely things I would bat an eyelash at these days, lol. Point being, you are HARDCORE.

 

I have been paleo-ish for years now with varying degrees of compliance.  I feel great eating paleo and felt like eating paleo mostly then binging on non-paleo food was not really working. 

 

What Primeval said!  Who in the right mind does a 36" box jump!  Still geeking out over that video.

 

Thanks!  There are plenty of higher jumpers getting in the 60s.  Moved up to 37" and made most of my attempts.  Every day the first one is always the hardest due to mental aspect.  But I really like putting them in my barbell routine now

 

 

Yesterday couldn't sleep so I drafted an email I probably won't send and then went for a run.  Did about 10 minutes of running and got too warm.  Decided to walk and walked for 80 minutes since it had been a while since it was warm enough to enjoy a long walk.  I had half of an ice cream sandwich (the whole thing was 250 calories so 125 seem like a better size).

 

This morning I did a mile run with the dog and did my barbell (and box jump) work.

 

Spent a lot of time outside this week already, I love the non-harsh weather!

[18ck]

36" eh....? That seems like an aw up lot. Are you part grasshopper?

I'm interested you can manage to make a 1" adjustment, actually. I'm pretty much constrained by the dimensions of the wooden boxes I use. Do you have some sort of special equipment or are you just stacking?

[bgvanbur]

I have a set of 2 lawn mower tires and 4 van tires.  For 36" I stack 4 van tires and an 8x1 plank to land on.  For 37" I stack 3 van tires and 2 lawn mower tires with plank but since that is 38" I jump off a 1" piece of wood.  Takes a little bit of playing with configurations to find the size I want

 

Did trail group run last night, some post holing (some steps not breaking through and some going through), but was fun and challenging.  Unfortunarly the auxiliary strap on my YakTrax, so definitely buying micro spikes next year.  Going to add some rope to replace the optional strap just in case to get through the rest of the season.  Had a beer (148 calories) afterwards but that is all so still >95% primal!

 

Did my barbell workout this morning, added back the cleans with half the weight and seemed ok, but will be wary of these from now on.  Did single leg 24" box jumps, so worried about missing that I soon put my hands on the platform after landing instead of making sure I land and keep balance.  Since deloading bench press decided to go for max reps at a low weight and surprised myself.

[awesomesue]

Just awesome as usual!  Our snow is all gone now.  Loads of rain but that is okay.  I am going to get in a run rain or not.  Yesterday walking home I decided not to bother with an umbrella.  My daughter asked why and all I could say was I ran a half in much worse weather and this bit of rain was not an issue.  ha ha ha  
Being out in all the elements really changes ones perspective.

 

Until you I had no idea that 36"+ box jumps really could happen.  Heard people claim to do them, seen the step in the gym that could be used for it, but never saw any of the people saying they could actually do one.  Silly I know but now I have an entirely new respect for working on them and instead of being happy with mine I want to see how much I can improve them with time.  Knowing it is possible by seeing someone do it is really motivating.  Using the tires is a great idea.  It does seem like they could make balancing a little more challenging but they also cushion the impact of landing too.  Have you found that do be true?

[bgvanbur]

I have a pretty good untrained box jump (as in I could easily do 30" when I first starting doing them).  Granted as a child I jumped tons which probably helped (would jump of two story ledges with barely a hesitation).  I have heard it is hard to train to improve jump height and I definitely agree with that.  Part of it is power (which is easier to train with fast weight routines I think), part of it is technique (coordination to get a good push off the ground with some forward momentum and pulling your knees up really high).  Right now I am doing 3 sets of 5 jumps just to get them back in my routine, not sure what I will do beyond that.  I am also thinking that once a week I do single leg jumps instead (which is obviously shorter but I think definitely helps more with coordination and balance)  The tires I jump on have very little give and it isn't that noticeable.  The bigger thing is usually one of the middle tires starts to move out and after lots of jumps needs to be readjusted.  I jump towards the center of the plank which is centered on the tires, so not much additional balance seems to needed.  The nice thing about tires is that they aren't too bad to hit on a failure.  I like to keep my hands near the landing platform in case of a failure I can grab it and either help pull myself all the way up or push away and land back at the starting spot.

 

 

Did an easy 4.5 mile run this morning (took 70 minutes, but I stopped by the creek twice to watch the ducks and waterfalls, and walked the last ten minutes since I wasn't in any hurry).  Had a glass of wine last night, only took two sips from it before forgetting about it.  Might drink the rest tonight if it still tastes fine.

 

Super productive morning cleaning and such.  Fun afternoon with just one awake kiddo playing Mario Kart, Uno and Ticket to Ride (my favorite game at the moment).

[18ck]

I hope that tyre/tire arrangement is more stable than it sounds because reading it, all I can think is that it sounds jiggly and unstable and like a good way to get injured. I'm sure you have enough sense not to do that though...

[awesomesue]

I hope that tyre/tire arrangement is more stable than it sounds because reading it, all I can think is that it sounds jiggly and unstable and like a good way to get injured. I'm sure you have enough sense not to do that though...

From the video posted it looked pretty stable.  I was thinking the tires would give a little cushion on the landing.

[bgvanbur]

I think I have enough sense to do safe things   The only box jump injury I have is from last year jumping onto an old solid wood night stand (that was going to the trash heap anyways) and was too close and banged my shin as I jumped up, was bruised for like two days.

 

Yesterday went fine, over indulged in the corn beef, still less calories than a processed food binge!

 

Progress

(1) 95% primal

  week: 603 calories, 96.1% primal

  total: 1994 calories non-primal, so 95.7% primal!

(2) a: Exercise 40 times (includes strength training and long runs)

  week: 7 workouts

  total: 17 workouts

(2) b: At least strength training 17 times

  week: 3 barbell workouts

  total: 8 barbell workouts

(2) c: At least 4 long runs

  0 long runs

(3) Spend time purposely outside 36 days

  week: 6 days

  total: 18 days

 

Forecast

Might have a beer or two on Tuesday, maybe something non-primal on Thursday at our trail group run's after party, but other than that lots of primal things stocked to eat.  When I made my exercise 40 times goal I planned on doing doubles more often but only did one so far last Monday.  Might do a run this afternoon (warmest forecasted day for the week).  Without the shoveling need to be more deliberate with getting outside, though I have been giving the dog longer walks now

 

Definitely want to get in a long run!  Sadly it will be most likely on roads.

[awesomesue]

Bet that makes the dog happier.  

 

Sounds like you have a great week ahead of you.  How long will your long run be approximately?  Bummer to be on roads for most if not all of it.  

[bgvanbur]

The dog and I went for a 2.5 mile run yesterday during lunch.

 

Right now my long run is anything over 2 hours and longest being around 6 hours.  I set my alarm for 4am this morning to do a long run but with cold rain I decided it was better to wait for another day (no rain in forecast for a few days).  I really want to get in one during the week and one on Sunday this week.  Since on roads, probably stick close to 2 hour mark for both.

[The Borg Queen]

nice going braving the cold and rain.

[bgvanbur]

Yesterday did my barbell workout.  Delayed because I had to kill a mouse still alive in a mouse trap and let my dog out since she ate a half liter of jelly beans the night before and needed to go out about every half hour (she is fine now).

 

This morning I did my first sprint dedicated workout (that also included extras that always made directional progress like running sideways, sideways galloping, backwards running, backwards walking, walking lunges, single leg hopping, single leg sideways hopping, single leg backwards hopping, double leg jumping forward).  By the end I just laid down in my driveway exhausted, leaving a huge sweat mark despite being only 20F out.

 

Diet has been quite primal this week, 2 tbsp whipped cream (15 calories), 1 corona (148 calories), and 1 guinness (155 calories).  Over 96% primal so far.  I have been slowly eating more snacks and larger meals and the scale is reflecting that some.  Still my top goal is to focus on being primal so probably my next challenge will be to combine being primal with eating a little less (cut out snacks and be better about portion sizes).

[bgvanbur]

So I used some 30 lb rated thin rope to replace the broken strap on my YakTrax.  Well it worked partially, but went to the sides so the front part moved towards the middle of my foot.  So between that and doing sprints in the morning, I was working the back part of the trail group run last night.

 

Did my barbell workout this morning, so I set a PR in overhead press three times this week.  I might have one more in me next Monday but a deload is going to happen soon.  But still a huge improvement overall from last year's overhead press.

 

Ate primal last night despite lots of cookies and brownies (stuck to the veggie tray I brought and some of the meat other people brought).

 

Went grocery shopping and got lots of clearance meat (chicken thighs, chicken drumsticks, beef livers and pork sausages) and stocked up on pork rinds (5 bags).  I like to have about a bag a week, but since not all grocery stores stock them (or run out of stock easily) I decided to stock up.

[Shukar]

If you have Amazon prime, or just don't mind paying for shipping, there's a brand of pork rinds on there you make in the microwave. Carolina gold I believe is the brand. You can buy 1 or 5 pounds of the chips and just make them up when you need them.

[bgvanbur]

If you have Amazon prime, or just don't mind paying for shipping, there's a brand of pork rinds on there you make in the microwave. Carolina gold I believe is the brand. You can buy 1 or 5 pounds of the chips and just make them up when you need them.

 

Never knew they came in pellets.  Seems hard to compare pellets to puffed.  Going by calories, the pellets pack more protein per fat than the three brands I buy.  Overall the 1 pound pellets is same protein/dollar as the puffed ones I buy (without shipping included).  I don't have a prime account, so I will stick to the current rinds.

 

3 days in a row 100% primal!  In my stash I still have a chocolate bar, but it is 300 calories so the first week I was tempted to eat but knew it would be a big set back.  Now I have little desire to eat it.  The stash (aka the tall shelf in the pantry no one else can reach) is full of pork rinds, chopped almonds, and half a mounds bar.  Previously the stash was always full of non-primal things for when I wanted to make a deviation worth it.  Now I got stuff in there that is primal but fills that snacky mentality.

[bgvanbur]

Weekend was good.  Had a glass of wine and russel stover dark chocolate coconut thing (67 cals).  And skipped breakfast for last few days to be in more of an intermittent fasting type style but bake to regular meals today.  Did a half marathon on snowy roads only 10 minutes slower than my PR.  Snowy to the point I even felled down once (on my hands at least).  I am a tad stiff from yesterday's run and somewhat sick so I slept in this morning instead of my typical Monday barbell workout.  Might do an easy workout later today.

 

Progress

(1) 95% primal

  week: 465 calories, 97.0% primal

  total: 2459 calories non-primal, so 96.0% primal!

(2) a: Exercise 40 times (includes strength training and long runs)

  week: 8 workouts

  total: 25 workouts

(2) b: At least strength training 17 times

  week: 3 barbell workouts

  total: 11 barbell workouts

(2) c: At least 4 long runs

  1 long runs

(3) Spend time purposely outside 36 days

  week: 5 days

  total: 23 days

 

Forecast

Local running store is doing an ultra runner event with several guest speakers (including one of my friends and many friends planning on going), but will mean no trail group run to attend that.  Definitely excited to attend that.

 

Main goal is still focus on being primal and getting over being sick.

[bgvanbur]

Well sickness subsided yesterday, and took it easy with a mile walk with the dog and some bodyweight exercises.  Today I slept in 30 minutes, decided to do a quick easy barbell workout.  Well I got under the bar for squats and felt great.  And since now sticking to my normal linear routine, I decided that instead of easy I would go for a PR.  Nailed it, squated 227 pounds for 4 reps and failed trying the fifth.  The weight felt much easier than 2 months ago when I did a single rep of 227.  Did some deadlift singles at the max my at home bar allows (near PR).  PRed again in OHP (stuck to linear routine for this one).  Like I said, so much for easy

 

Warm weather is here for a day or so, so hopefully a run or two and if not at least some walking

 

Diet great (especially since normally when sick I binge on crap food, this time I binged on primal food and definitely less calories and easier to get back to normal already).  Probably helped with the barbell stuff this morning.

[Terinatum]

Nice work with the barbell, man!

[awesomesue]

Congratulations on the PR's!  I am working to get to where you are at right now.  Just all kinds of awesome.  Would love to hear of any great bits from the ultra runner events.  Have a great time.

[bgvanbur]

Thanks and thanks!

 

Didn't run last night (wasn't too keen on running in the dark again), so caught on work and housework.  This morning I did an easy run followed by some sprints.

 

Been battling a sink drainage issue for the last week, unclogged the main line out, unclogged the lines in the house, definite improvement but still slight issue when dishwasher runs.  Got up on the roof and unclogged a drain vent pipe, I think the set of drains having issues is all fixed now   Just need to wait for the dishwasher to run again and see if it backs up one of the sinks again.

[Nianne]

I love reading your thread because it always makes me feel like I can do more. Did you read about that sprint workout somewhere? Were you following a plan, or did you design it yourself?