volume + speed day!
ABSOLUTELY FLYING TONIGHT. (unexpected - peak life?)man i have a small little "hole" on the back of my calf from where I dug in like a week ago.. it's healing but it looks odd as fu*k. need to not ever do that again....... HEH.
08/29/2018bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn't notice anything today!!!calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose,
less clickymorning calf flexibility = loose, not much thickness
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = crappy in the morning / incredible in the evening
hours sleep: ~7
wakeup = 05:37 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 
- sub5's: ..., 2018/07/14
- sub3's: ...
top3 finishes:2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:05:45 AM: food: orange juice, rxbar, water
06:30 AM: workout: (12 miles) light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max
08:45 AM: food: 2 x grapefruit juice, water
09:30 AM: food: grapefruit juice, tangerine juice, banana, toasted english muffin, blueberries, koia protein drink, water
01:00 PM: food: work snacks: protein bar, 2 x very small bag of pb ritz crackers, banana, water
04:00 PM: food: work snacks: very small bag of oreos, water
08:00 PM: food: 1 x GU, water
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|
10:00 PM: food: brie + turkey sandwich, blueberries, banana, grapefruit juice, lots of water
06:30 AM: workout: light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max-
https://www.strava.com/activities/1806598067- 12 miles total
- after 1 mile of warmup, had to go to the bathroom. key point being: just not awake... not in rhythm. need to get back on the early rhythm. too many huge races coming up in the morning etc, have to be 100% ready. tired of doing races on 5 hours sleep etc.
felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|-
https://www.strava.com/activities/1806598067- hungry! didn't eat good prior
- turned out forefoot af.. i run so much better on grass now. hehe.
felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.
my legs felt pretty crazy tonight.. last effort of that session was 40s @ 4:40 pace pretty effortless, kinda nuts.
i knew it right away, my stride frequency was bionic. didn't have to even try to get them going @ 200+ SPM. apparently hit several 210+ SPM's, which doesn't happen very often. Also, didn't feel like 210+ SPM, felt more like 200. Legs were just so snappy.
I love when this happens.
let's see if I can ride this every other day technique for a few weeks, then re-evaluate.
I can't imagine it won't help me strip away a ton of fatigue. I did it last December with tons of success (peaked great, hit my first official sub5 mile and sub18 5k using this technique). So, pretty confident it'll work again.
my legs tonight:
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