Simple longevity tests from Dan John

This is a nice post from Dan John.

He talks about three simple longevity tests to check “where you are”.

One of them is the sitting/standing test that got a bit of coverage recently.

I really like it as a test of basic movement. My youngest is learning to walk so is just working out the getting up portion. It’s interesting how as people get older they seem to regress back to that point.

Try it, it might be harder than you think.

Winter running – an update from October to April

It’s been a long time since I did one of these posts. I have to confess to being a bit of a fair weather runner and have been running pretty infrequently over the winter months. I can deal with the cold ok, but when it’s cold plus rain/snow/ice I’d rather stay indoors and lift some kettlebells.

I took a big break in December and January but have been going out occasionally, and recent progress has been good.

This table has details of all of my runs from the last five or so months. I think the kettlebell training has had a positive effect on my overall endurance. There’s something about hoisting those things repeatedly that gives you relentless legs.

Date Distance (km) Time Ave HR Max HR Time in zone Time per km % in zone
26/10/2012 4.88 00:26:38 140 149 00:22:27 00:05:27 84.29%
02/11/2012 5.31 00:29:26 141 153 00:20:49 00:05:32 70.72%
09/11/2012 6.86 00:40:50 140 153 00:28:27 00:05:57 69.67%
23/11/2012 5.31 00:29:51 139 151 00:20:36 00:05:37 69.01%
02/02/2013 4.5 00:23:34 138 149 00:16:20 00:05:14 69.31%
08/02/2013 5.59 00:31:33 136 150 00:17:36 00:05:38 55.78%
22/02/2013 4.64 Forgot HR monitor
15/03/2013 4.35 00:23:04 139 154 00:15:48 00:05:18 68.50%
22/03/2013 4.71 00:24:07 139 150 00:17:22 00:05:07 72.01%
05/04/2013 4.71 00:24:19 139 150 00:16:59 00:05:09 69.84%

I said back in October that I would be happy when I was running 6km at under 5 minutes per km while keeping my heart rate between 138-148 for 70% of the time, and I’m now not that far off.

My pace and time in my target HR zone are both very close, I just need to push up the distance a bit. I’ve felt pretty fresh at the end of my recent runs and could happily carry on for a bit longer.

Current training – April 2013

My sleep is getting better but still far from ideal. I think that’s just part of the parenting gig though.

The Isaac Hayes template I posted about a couple of weeks ago is still working well. My current set up looks like this:

Sunday (heavy)

  • A1: 20kg Turkish get up
  • B1: 20kg one arm jerk 6-8 mins @ 6rpm
  • C1: One arm push up –  hands elevated
  • C2: Partial pistol
  • C3: Tuck back lever
  • D1: 20kg swing 3 mins

Monday (medium)

  • L- seat
  • Bridging
  • Movnat – jumping/climbing/balancing/carrying
  • Prasara yoga

Tuesday (easy) – run (maybe) or light stretching (more likely)

Wednesday (heavy)

  • A1: 20kg Turkish get up
  • B1: 20kg one arm jerk 6-8 mins @ 6rpm
  • C1: One arm push up –  hands elevated
  • C2: Partial pistol
  • C3: Tuck back lever
  • D1: 20kg swing 3 mins

Thursday (medium)

  • L- seat
  • Bridging
  • Movnat – jumping/climbing/balancing/carrying
  • Prasara yoga

Friday (easy) – run