90 Day Running Reset: Day 10
The last 10 days have been extremely interesting. Focusing on one skill and then creating a schedule around that was easy. But starting this week I began laying the groundwork for breathing also (I’ll cover that on Monday’s blog). That has added a little different dynamic to things. Here is the rundown of what the last 10 days of running systems have looked like.
Monday May 15, 2023
Began “Rock Lobster” training as a regular part of running health. Plan on doing this Monday, Wednesday, and Friday through the first 30 days. When previously doing this, I would do 30 second - 1 minute intervals. For this stint, I am doing the whole song without stopping without shoes on.
Tuesday May 16, 2023
Continuing “Mini Murph”. It’s a murph, but with half the vest weight, and half the reps. Total time right now is roughly 26 minutes to complete. These I’ll do on Tuesday, Thursday, and Saturday. My original goal was a sub-50 murph by Memorial Day, but I can’t do a 10lb vest and 100% reps in the time yet. But eventually! So for right now, 10lb vest, 50 pullups, 100 pushups, 150 squats.
Note: Calves are sore from the 5 minutes of Rock Lobster-ing yesterday.
Friday May 19, 2023
Leg fatigue really setting in. Continuing the process though. I know I’ll get a recovery day on Sunday, so 1 murph to go.
Monday May 22, 2023
It’s amazing what 1 day of straight up recovery can do. Rock Lobster felt good. It feels like my legs are getting lighter. Started reading and implementing “The Oxygen Advantage” by Patrick McKeown. I’ve been a mouth breather when it comes to anything athletics related all of my life.
The initial goal here is to eliminate mouth breathing in everyday life/light tasks, and then do it as much as possible with harder tasks. This isn’t a “do it all at once” kind of thing. 1% better a day is sufficient.
Wednesday May 24, 2023
Continuing through “The Oxygen Advantage”, there are a few other things that I’ll be adding in as I can. One thing I did realize though is that if I really want to increase the effectiveness of the book, I need to run.
Went on a 2 hour trail run today and used nose breathing where I could. I’m definitely fighting my body, but after an hour on the trail I started to become more comfortable with it. Through the mouth on extreme efforts, through the nose and out the mouth on hard efforts, nose only on the easy parts.
I wasn’t quite able to put my cadence drills to work yet, but what I do know is that I got more climbing time in on this run than on the last climbing-oriented run that I went on, and with less leg fatigue. So it seems like the Rock Lobster drill is beating my legs in the right direction. 5 minutes at a time.
Recap
Rock Lobster drill on Monday, Wednesday, Friday
Mini Murph on Tuesday, Thursday, Saturday
Began practicing 100% nose breathing as step 1 in “The Oxygen Advantage”
Realized running and “The Oxygen Advantage” will work well together long term, so back to running
Light results from drills