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Took the entire last week off. Didn't intend it that way but it just happened. Was meant to be my 95% week but I didn't feel that my body was up to it with all the celebrations going on. Back and hips were sore and I figured I'd take that as a rest week instead of this week. No biggie.
Started the next cycle- training maxes are up by 5kg except bench which I've left the same.
31/12/17
Strength session 70%
Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings
Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5
Bench-
12.5 DBs for 10 - bench wasn't free to begin with
60 x 5, 5, 5
NG pull up
bw x 5, 5, 5, 5
Dips-
bw x 7, 7
Cable Rows-
130lbs x 10, 10
Plank x 30s x 2
Back ext iso x 30s x 2 +10kgs
KB Swings- 24kg x 100 (20 rep sets with 1 min rest)
Stretching
Almost had a maxent moment. I had already planned to use my oly shoes and knee sleeves for this cycle. Show up to squat and there's some big dudes around me throwing some decent weight around. Two guys squatting 140 for reps like it's nothing in bare feet and I almost went with them given how little I was squatting. In the end I figured who cares and did it how I was going to do it anyway. Had the sleeves on around my shins but didn't end up using them as the knees felt pretty good anyway.
but ya, 
So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end. 
: First sub 18 5k @ 17:55 official / 17:50 watch (5:45 mm pace), coopers test @ 2.11, 2 mile @ 11:19 (-1s lmao), finally a decent 0.1 mi sprint to finish a 5k race
So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end. 
(think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?) ")] So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end.
In a nutshell, racers make more progress than time hunters, from what i've seen with people on the local scene. Racing mentality is very different: it's considerably more aggressive. Time hunting with safe/precise pacing is fine, but there's usually much less risk. Taking huge risks can wreck you or pay off big. If you play it safe, you're always in the middle. If you take the risk, you may have the run of your life unexpectedly and perform well beyond what you thought you were capable of.
Hmm. I definitely see your points but for the sake of argument I'll go against your point of making more progress with a racing mentality, I think most progress would be made during training not the actual race. I could be underestimating how much the higher intensity of a race can actually help you improve though.
I do see your point that your potential is different day to day. I guess I was thinking more of anaerobic training where if you don't pace properly you can end up really burned out at the end and end up with a really suboptimal result.
Which is what would happen to me conditioning during practice and burning out early because I would start too strong. Terrible feeling and you look silly for not knowing your limits. Endurance running is a completely different beast from that
So by racing you are gambling on your body to be at its best and if that ends up the case you end up with the best possible result that you couldn't have achieved by strict pacing.
I bet its a lot more fun to race with the top runners too
As for the 2 mile PR in a race setting.. If you were PB hunting you could go all out in the 2 mile and walk the rest of a 5k lol
I wasn’t made for this, I made myself into this.
.
.
.
They said I was too big.
They said my stride was too short.
They said I didn’t belong.
I said otherwise.
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#doyou #believeinyourself #runlikeagirl #dreambighustlehard
your approach to races always confuses me.
Why not focus all your efforts into getting the best possible 5k time, what's the point in splitting your focus into 2mile and 5k?
I feel like you would end up getting a suboptimal result for both than if you just paced yourself identically for each mile.
If you really want to PR for 2 mile why not just run 2 miles?
Not claiming to know better you are the board endurance specialist but just curious
Jordan Hasay Makes a Bold Decision: Be Brave and Race
Defying her coach’s advice, Jordan Hasay made a midrace decision to stay with the leaders at the 2017 Chicago Marathon. And her instincts to do so paid off.
In her second attempt at 26.2, she finished third overall in 2:20:57. She had a two-minute PR, and her time vaulted her to second on the all-time list of American marathon performances.
Early on, she faced a quandary. She could either stick with Tirunesh Dibaba, who has won three Olympic gold medals on the track and has a marathon best of 2:17:56, which is five minutes faster than Hasay’s previous best of 2:23:00.
Or she could hang back off the lead pack, tuck in behind a male runner going at about 2:22 pace, and try running a PR.
Hasay chose the former.
“I think it’s more important to compete,” she said. “I’ve studied the different marathons, and it’s easier, mentally and physically, to be sitting in a pack than it is to run by yourself. I just kept looking at the lead car, and our kilometers were anywhere from 3:15 to 3:20. Our projected time was 2:17 to 2:18, so I just thought, ‘Well, okay!’ ”
She wasn’t scared, even when she went through 10 kilometers in 32:29—faster than she ran the 10,000 meters on the track in 2016 at the Olympic Trials—and halfway in 1:08:50.
Jordan Hasay Makes a Bold Decision: Be Brave and Race
Defying her coach’s advice, Jordan Hasay made a midrace decision to stay with the leaders at the 2017 Chicago Marathon. And her instincts to do so paid off.
In her second attempt at 26.2, she finished third overall in 2:20:57. She had a two-minute PR, and her time vaulted her to second on the all-time list of American marathon performances.
Early on, she faced a quandary. She could either stick with Tirunesh Dibaba, who has won three Olympic gold medals on the track and has a marathon best of 2:17:56, which is five minutes faster than Hasay’s previous best of 2:23:00.
Or she could hang back off the lead pack, tuck in behind a male runner going at about 2:22 pace, and try running a PR.
Hasay chose the former.
“I think it’s more important to compete,” she said. “I’ve studied the different marathons, and it’s easier, mentally and physically, to be sitting in a pack than it is to run by yourself. I just kept looking at the lead car, and our kilometers were anywhere from 3:15 to 3:20. Our projected time was 2:17 to 2:18, so I just thought, ‘Well, okay!’ ”
She wasn’t scared, even when she went through 10 kilometers in 32:29—faster than she ran the 10,000 meters on the track in 2016 at the Olympic Trials—and halfway in 1:08:50.
(think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?) (think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?) ")]I didn't end up making it to the gym in my holiday. Back from Brisbane and ready to start training again and giving my liver a well deserved rest. It was a good holiday. I went up to Brisbane staying at my partners sisters house and also hired a hotel for a couple days in the Gold Coast. My partner has a few siblings up in Brisbane so it was good for her to catch up with them. Glad to be back home though as the weather up in Brisbane is tropical so its very humid and there was no air conditioning so I felt sticky a lot of the time as it was between 30-35 degrees Celsius everyday.
Gym-
Bench-
barx12
60x12
80x6
100x4
110x3
117.5x3 =3RM
105x5
Rows-
20x12
40x12
60x12
80x12
100x12
Chin Ups-
12
Pullups-
Dead hang for 45 seconds
