SLVi3: The sequel: If you want to run fast then don't run -- lift weights!
Thursday, January 10, 2013
Over the last ten days I repeated the gym tests which serve to ensure that I physically improve over the period of three months and set up my gym log for the following sessions. And so to the results (in reverse order)
3] Lactate threshold (as judged by a 30 minute run). Ironically this has to be postponed - an ankle injury. This will be attempted some time in the next few days - together with a weigh-in so I can asses the damage of Christmas
2] Strength improvement, As judged by the four big lifts ( going to failure) I was aiming for a 5% increase in strength. The result for me - an average of 10% increase in ability to squat, bench, military press and deadlift. However I saw a 27% increase in my squat lift. This arose because I was still working out with injury when I did the test three months ago. The other big lifts ironically averaged an improvement of 5.03%.... This is target and not tremendous by some standards BUT I am eating at around maintenance. I know if I ate more my strength would increase but so would my weight and fat level. Most importantly the psychology of maintenance/mild improvement would be compromised.
1] VO2 max. This is odd. I saw an improvement of 23%!!!!!! Again I was aiming for 5%. There is a relationship with lactate threshold (together they help define cardio ability). Despite the ankle I am quite confident that my 30 min run will show quite an improvement too
The really odd thing is that I spend a majority of my time lifting weights. I only run for 40 minutes about once every two weeks and squirt in ten minutes of HIIT a week.
So a success. A success inspirational enough for me to cast a second SLVi3 programme which I started today. Thankfully the tsunami of new years resolutioners has eased back and the gym equipment has freed up considerably. In truth I found todays "easy" session quite hard - it is always hard starting back. I look forward to the time when I 'm a bit more injury free and I have won back my momentum..
So to Christmas. I had planned a large deload (i.e doing nothing). The gym was shut and physically I needed a recover. My body gave into flu and some ankle issue. I was pretty good with diet but am keen to see what my weight has done. I will measure after the 30 minute run which should take place in the next few days.
Maintenance is beginning to "bite". The SLVi3 routine will keep me on target but this second time round is hard mentally. The routine is mixed and periodized - there is no need to change it during term. Nonetheless it would have been so easy to extend those ten days off into 15 days ..20 days ..25 days... a month. Therein be dragons..