Finally some great weather. 60º with bright sun, light NW wind. Wanted to make this a good one.
Hoka trainers on
Stretches, drills, bands, 2x100
Adidas trainers on
'split 600' - 500m - 81.23 (63.29, 17.94) / 90 sec rest / 100m -16.82
3min rest
2x100 w/3 min rest - 14.94, 14.78
5x50yd sled pulls with 140lbs ~ 13-14 sec.
150m - 20.13 (6.75, 13.38)
The 'split 600m' was supposed to be a 'split 700' but I bailed after 100m. The 500m was almost exactly the same time as the 500m in the 'split 700' I did 10 days ago, but I finished the 700 that workout, today I didn't. If I had, it probably would have been it for the day, but I wanted to do more. 3 min after the split 600m, heart rate was still 140 when I launched into my first of 2 100s. 3 min rest after the first, my heart rate recovered to mid 130s, then another 100m. It was enough. Still nothing too aggressive because I'm nearly 100% and I don't want to reinjure.
Then I tried something different. Heavy sled. 140 lb = to my body weight. 50 yd sprints on turf. Definitely a workout. Not much different than weights in the gym but better specificity I think.
Then I finished with a relaxed 150m that felt pretty good, not all out but quick, close to 400m race pace.
I do feel as if I've lost my edge a bit with the injury and gaining a few lbs. Have been not as disciplined about my diet and I can feel a little fat on me. Been eating more bread and grains so need to go back to meat and veg.
Still sore a bit from the stairs, even after a day off yesterday, save for some easy biking and resistance. It's going to be nice weather Tue -Wed morning, Fri-Mon, except Sat., colder but no rain. I feel like I should get out and do something tomorrow, even if it's just one long sprint.
141.0 after workout
Good hemoglobin crushing workout. Let me explain. Since the poisoning, big gutting and reconstruction in 2017 I’ve been followed by several specialists and have had many types of blood tests. I’ve learned to minimize patient induced variability by having the draws at the same time of the day after a two day training break and controlled diet. Coincidentally I had two blood overlapping tests from different doctors and decided and did one with my standard protocol and the next one the following day after a very hard ski (same route as the video). Several parameters were markedly different but the one of interest for athletics was hemoglobin which was 1.8 g/dl lower than the day before. That is nearly 10 percent. Baseline was stable for multiple prior readings. So like usual researched what was going on. “ exercise can decrease the red blood cell mass by intravascular hemolysis mainly of senescent red blood cells, which is caused by mechanical rupture when red blood cells pass through capillaries in contracting muscles, and by compression of red cells e.g., in foot soles during running or in hand palms in weightlifters.”
ReplyDeleteLike most other responses it is driven more by intensity than duration. Temporarily it will reduce oxygen carrying capacity but screens out old less efficient blood cells resulting in a younger blood cell population which is a positive adaptation for sport. So that, exercise induced cardiac fatigue (EICF) and EPOC are all contributing to increased heart rate after exercise. I’ve got four contact points with the polling that help crush the cells. Sometimes my feet are a bit purple after a hard ski that, low HR and low BP all contributing. Tons of studies on it actually.
https://scholar.google.com/scholar?hl=en&as_sdt=0%2C13&q=intense+exercise+hematocrit&oq=intense+#d=gs_qabs&t=1675781832295&u=%23p%3D_ILNi_NwQxcJ
Intermittent hypoxia exposure can prevent reductions in hemoglobin concentration after intense exercise training in rats
Variations of hematological parameters following repeated bouts of concurrent enduranceresistance exercise.
https://scholar.google.com/scholar?start=10&q=intense+exercise+hematocrit&hl=en&as_sdt=0,13#d=gs_qabs&t=1675782117743&u=%23p%3D0PcpOPfYTWcJ
Plasma testosterone and catecholamine responses to physical exercise of different intensities in men
https://scholar.google.com/scholar?hl=en&as_sdt=0%2C13&q=intense+exercise+hematocrit&oq=intense+#d=gs_qabs&t=1675782252839&u=%23p%3D_g7HrLlqZ1EJ
Impact of a 10 km running trial on eryptosis, red blood cell rheology, and electrophysiology in endurance trained athletes: A pilot study
https://scholar.google.com/scholar?hl=en&as_sdt=0%2C13&as_ylo=2019&q=intense+exercise+hemoglobin+shearing+&btnG=#d=gs_qabs&t=1675782907127&u=%23p%3Dfl-pn_Vz9agJ
Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells
https://scholar.google.com/scholar?q=intense+exercise+hemoglobin+shearing+&hl=en&as_sdt=0,13#d=gs_qabs&t=1675783426171&u=%23p%3DmIbRo4pAmUoJ