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last workout before saturday's race.. feeling pretty drained but still powerful.

i dno why but i love how this turned out:





11/17/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
- eek
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly (left more-so)
aches = left shoulder barely (better today), right hip flexor (barely early on, slightly after run), left heel slightly
injuries = 3 toenails black, right forefoot (toes) pad barely
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

8:30 AM

- quarter watermelon
- banana
- english muffin



Bio

aches = + pulled a small muscle in my upper back from lying down coding in a weird position .. i guess i had my cerivcal spine bent too much from the pillow.



Session: Morning

11 AM

pre-race speed: 1 mile, 7 x 400, 1 x 500 .. ~1 minute rest between everything
- strava: https://www.strava.com/activities/778151217
- splits:
- warmups:
- 1. 100m: 5:39 min/mi
- 2. 100m: 5:25 min/mi
- 3. 160m: 5:10 min/mi
- 4. 100m: 5:25 min/mi
- 5. 160m: 5:16 min/mi
- session:
- 1. 1-mile: 5:27 + ~100m
- 2. 400m: 5:38 min/mi
- 3. 400m: 5:28 min/mi
- 4. 400m: 5:37 min/mi
- 5. 400m: 5:31 min/mi
- 6. 400m: 5:39 min/mi
- 7. 400m: 5:31 min/mi
- 8. 400m: 5:44 min/mi
- 9. 400m: 5:18 min/mi



basically hit all of my numbers for this workout.. was trying to maintain ~5:30 pace throughout the whole workout.. because i'll need to be around that time (most likely) in order to win this race on Saturday.

5:30 pace for 5k would be 17:04 ... that would be a 1min+ improvement on my previous PR so, wishful thinking.. but I definitely think I can crack 18 minutes if everything goes right.

~5:30 for this race is pretty much guaranteed top 3 (usually #1 but sometimes #2/#3 as there are 16:XX winners occasionally).





Food

12 PM

- big bowl of cheerios + 2% milk + honey
- 2 x banana
- sweet green tea



Food

3 PM

- 3 x chicken wing
- 1 x pizza
- 2 x banana
- propel



Food

8 PM

- 5 x eggs + english muffin + asiago cheese
- 2 x banana
- 2 x veggie egg rolls
- propel
- some stacy's pita chips



Food

9 PM

- 2% milk
- vegan fudge brownie



Bio

upper back and right forefoot pad bugging me. lame!

also ham tendon a little (from stretching my foot) .. lmao.



11:51 PM: need to get to sleep asap

Quote from: alestor91 on November 16, 2016, 09:20:41 pm

Lol. Does my 36.5" SVJ count if i didn't record it?

it doesn't count if you didn't measure it.

hah

Quote from: alestor91 on November 16, 2016, 09:20:41 pm

Lol. Does my 36.5" SVJ count if i didn't record it?

it doesn't count if you didn't measure it.

it definitely counts.. but it counts MORE if you record it :f

nice!

tired!



11/16/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~2 AM
wakeup = 9 AM
- eek
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate, hamstrings slightly (left more-so)
aches = left shoulder slightly (better today), right hip flexor barely
injuries = 3 toenails black, right forefoot (toes) pad slightly
quad stretches throughout the day = yes
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

10 AM

- cereal + 2% milk + honey
- green tea
- banana



Food

1 PM

- protein bar @ whole foods




Food

2:30 PM

- 2 x small pieces of pizza
- 3 chicken wings
- green tea
- some pre-made fruit drink





Session: Evening

6 PM

recovery run: easy ~2.5 miles in ~13 minutes
- total work: 3.88 mi in 40:51
- tried to just relax for ~2.5 miles and hit sub 6 pace (success)
-- and hit that pace going slow around turns and slowing down for a few people. good stuff.
-- that's pretty awesome.. i remember not so long ago where this was actually really hard..
- splits:
- 1. 5:56
- 2. 6:03
- 3. 3:05 (5:57)
- 12-minute test: 2.0 miles








I'd like to get in one more hard workout tomorrow .. then rest Friday .. then race Saturday.

There's a pre-race workout in this book:
- 1600m @ 5k pace
- 6 minutes rest
- 10 x 400m @ 3k pace, 1 minute recovery between reps




Food

7 PM

- 2% milk
- banana



Food

9 PM

- 5 x eggs + english muffin + honey on each half of the muffin
- 2 x banana
- propel
- some stacy's chips



Food

9:30 PM

- vegan fudge brownie
- 2% milk

damn you can do a front split?

or maybe i misread? how close were you? i can't even come close to that, or a split to the side. severely limited flexibility in my adductors/hip flexors.. and unfortunately when i try to improve that flexibility, i injure myself.

Quote from: adarqui on November 16, 2016, 10:52:29 am

i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.

i can see you eventually being like that as you "up" the cycling/running volume.

Quote

An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break

insanity.

That'd be a nice goal even if I came in dead last lol

I only hit 19 miles in an hour, I kept having to stand up because my ass was hurting.

Yeah for right now id like to keep lower running volume with high inclines cuz I'm still a fatty.  I'd like to work up to a 2 mile 5 incline and 6mph.  Next week I may throw in 1 or 2 flat 3 mile runs.  Basically I have at least 2.5 months to get ready which is a pretty good timeline.  I feel as though -30lbs is reasonable if I stay as consistent as I was last time. 

Also, if I ever did anything like that race, I'd probably have to hire some kind of coach haha.

ya this dude has a coach (former 4xKONA guy or something). also he's mostly done half ironman's, that's how they all start out.

I wasn't actually saying you should do an ironman btw.. but I imagine you probably want to do a half ironman and eventually an ironman or something like that at some point; those are some serious accomplishments... that swimming though. This dude swims in the ocean like 2-3 miles a few times per week.. that's mindblowing to me, lmfao. For me, the swimming basically disqualifies ironman from ever being a thought lmao.. i'm not into swimming.

but ya just keep slowly trying to up your volume while eating clean, while lifting to maintain mass .. boom.

Quote from: LBSS on November 14, 2016, 04:17:48 am

weird. exact opposite for me. wearing it around and warming up with and then taking it off felt like putting on rocket boots. got like a 2" boost on DLRVJ, which is like 6%. pretty big effect, for me the difference between getting high enough to dunk and not. just wearing it to warm up had no effect.

i actually did that experiment yesterday. landed a very hard ME effort dunk at 95kg .. took off vest, took a nice break of about 5 mins. Then tried to dunk unweighted. And actually jumped lower than i used to get without usinbg the vest. But there is a confounding variable. My left ankle niggle kicked in and it inhibits vertical. I wish i could fix it. I may need to start addressing it with strategic taping .. it's the back of my ankle btw .. does anyone have any experience managing and rehabing that particular injury?

---

edit, ok maybe im wrong about the injury .. it cud be something else like achilles tendon ..y ikes :/

http://sma.org.au/resources-advice/injury-fact-sheets/achilles-tendon-injuries/

back of the ankle where? on the heel?

i've had lots of weird heel/achilles aches, always freaks me out to the max.. i'd personally try refraining from activities that exacerbate it, rather than experimenting with taping etc.. but i'm overly cautious when it comes to the achilles.

so my initial advice is rest.. rehab would be calf raise variations (forefoot slightly elevated for more ROM, double leg, feet straight/internally rotated/externally rotated) and then eventually single leg.. also some very light mobility exercises for the ankle, but definitely not forcing ROM, letting it sink in naturally.

also an extremely important factor when it comes to achilles aches & such is making sure you properly warmup.. if you ever skip out on a warmup, you're running the risk of things getting worse.. that's been my mistake on several occasions.

pc!

^ A couple statistic notes for this session that i missed.
-All squat sets were season best!
-The 24 total reps of dead-hang pullups ( which i re-did previous week ) tie lifetime PR.

Recovery stuff:
15 November , PM : 15 mins it bands and quads foam rolling , 15-20 mins legs stretching.
16 November , AM : Light dynamic warmup + light quads stretching.

nice!! the stretch-lyfe is working well for you so far, it seems.

the quad-stretch cheat code.. seems real. 

ACHES/INJURIES: none
SORENESS: none
MENTAL STATE: good

just trying to adjust my internal clock so i can be getting up earlier. once my running shoes get here i think i'll start running some mornings.

nice!!! what shoes are you getting?? dem kilkenny's?

hidden benefit of not being able to really train: the constant, low-grade pain that i've been living with in my left hip and right knee -- for so long that i don't even journal them -- seem to have reduced dramatically. didn't even notice until i went to do pistols today.

That's awesome.. rest ftw.

Lately I feel like I need a week off or so.. I might do that some time in December, would probably be a smart idea.

ACHES/INJURIES: low back a bit tight, prob from doing the leg lowers on a really soft surface (bed). stupid.

yea, that wrecks me also.