updating through the day.
note to self:-
consistency consistency .. consistency.-
stop being a pussy.09/17/2016the last two days i've felt pretty bloated.. I think perhaps those couscous dishes are wrecking me.goals:- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
future contests:- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
Bio: Morninglast night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = right calf (fuq)
aches = toenails/toes slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0
Food6:30 AM
- 3 oz concentrated coffee
- beet + tart cherry juice
- banana
Session: Morning7:30 AM
warmup: ~1.5 mi of off and on light running until i break a good sweat
run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:21, 6:44, 6:45, rest: 6:02
-
wanted to maintain a 6:20 pace ... FAIL 
lmao.. the beginning oscillation before that major dip (turning a sharp curve) is just hilarious.. wtf.
i should be able to knock out 19:xx 5k's every morning at moderate intensity.. no reason i should be going into the 21/22's that's for sure.
i guess there's some progress in that my 2nd & 3rd miles are still getting closer.. it just seems that mile 1 = bouncy, miles 2/3 don't have that bounce.. so even though i'm probably trying harder in miles 2/3, i'm not going as fast as mile 1.
definitely lots of issues going on that i need to keep trying to resolve.
anyway i'm tired & my right calf is sore.. so i guess i'm happy with the morning run. would love to have a good evening session tonight but dno.
Food8:30 AM
- 2% milk
Food9 AM
- propel
- 1/2 banana
Stretching10:30 AM
- standing leaning stiff leg / calf stretch
- lots of this.. light.. trying to loosen up my right calf.. it got tight af.
- i did one little extra ankle lock on thursday when i was warming up and then i felt it stiffen up.. interesting
- i havent been focusing on locking my ankles for a while now, because of that.
Food11 AM
- 2% milk
- beet + tart cherry juice
- green tea
- mixed nuts
Food3:30 PM
- spinach salad with kale/greens, olive oil, carrots, garlic, lemon, asiago, salt, pepper
- 3 x eggs, salt, pepper
- raw black tea
- 1/2 a dark chocolate + coconut bar (really good)
solid af meal.. feel great
Session: Evening7 PM
- lightning storm crept in, ruining the session
-
but... probably a good thing, because my right calf was sore most of the day .. and i felt it a bit during my first run.. it felt fine in the 2nd and 3rd runs though- i hate when my calf gets wrecked like this.. i literally think it's from locking my ankle during a warmup on thursday
~530m repeats: 2x
- full recovery
-
felt so fast it was ridiculous- i definitely could have kept up this pace for longer.. how much longer? no idea.. but i figured i'd stop at this marker i have, to make sure I don't wreck my right calf
- when i'm feeling 100% i need to really test how far I can get with this sub 5 min/mi pace..
run home: ~300m?
really good stuff IMHO..
Food8 PM
- beet + tart cherry juice
- 2% milk
- 4 x banana
pc!
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