Adarq.org

speed day hopefully.





12/26/2017

bw = 142
- whoa? heh.
bw before bed last night = ?
soreness = quads slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = light
feel = tired

wakeup = 08:00 AM

log:
10:30 AM: food: sauteed yam in olive oil/pink sea salt, 4 chicken wings, lots of water
12:00 PM: leg drain: 30 minutes (painful!!)
03:30 PM: food: oatmeal with honey, almond milk, peach green tea, 5 x sourdough rye slices
05:00 PM: food: water
06:15 PM: workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown
09:30 PM: food: lemonade, 2 x rxbar's
10:15 PM: food: 2 x almond milk, 3 x coconut water
11:00 PM: food: prunes, chicken, rice, water

stretch:
icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown
- https://www.strava.com/activities/1328620825
- another 3 hour session
- 2 PR's: 225 m & 200m @ sub 4 pace
- 200m @ 29.4s





225m



200m



both




Yo! Went really good for me, but didn't run 400m. Ran 225m & 200m. The 225m is because the guy I trained with felt a slight tweak in his hamstring and pulled up, he was at ~55s pace at 225m, flying. I was at ~58-59s pace at that point, behind him. He was done after that, the safe thing to do. He wanted me to run 1 hard 200m, because he said I was at like ~28s on our first run, and he said i'd hit sub 30s by myself. So I did, and hit 29.4s!! Pretty cool. First ever sub30 for 200m.

EDIT: He was surprised I didn't bring spikes.. hah! He had some nice spikes. He told me after, he's like man you will run way faster in spikes. I told him I have some but, the pair I have hurt my calves. They are 800m spikes, I think I need more like 1500m-5000m spikes, keep my off my toes less or something. The spikes I have destroy my calves - can't finish workouts in them. So I just need something less intense initially. That's cool though.. To be fair, the shoes I was wearing are very fast, regardless of being spikeless. 3.4 oz shoes that are insane fast. Spikes give you that extra "pull" though so, been meaning to buy a potentially better pair. This gives me extra motivation for 2018 Spike up and drop some serious (for me) times.

No idea why his hamstring pulled but, he didn't warm up nearly as long as me. I got there at 6:15 PM, started warming up immediately. He got there at 6:35 PM, and only wanted to do ~10 minutes of warmup. So I did 20 minutes + 10 minutes of warming up = 30 minutes. I just said to him, that if he wanted to warmup more i'd be fine with it. He just wanted to get after it. Anyway, he's __50 years old__, absolutely incredible shape: but those are things you probably can't get away with as much when you're that age. Have to be extra cautious. So, after he pulled it (slightly) and we got to talking, I mentioned the warmup and he agreed. He should have warmed up much more thorough. :/ sux.

Being injury phobic is good and bad.. The good is that you don't skip out on warmups and stuff like that. You also shut it down faster when you feel something weird, rest more, try to recover more, and try not to push through "weird stuff". The bad is that it's always on your mind.

I'll post some data in a sec, it's pretty cool. Nothing on the graph is over 3:59 min/mi ... so that's moving a bit.

Btw, this guy's PR in his "prime" was 1:53.x for 800m... WUT.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

I found a non-intuitive way to find races .. USATF course search. You can search by distance, ie "exactly 1 mile" or "exactly 1 km".. 

http://www.usatf.org/events/courses/search/

rest day!

feel unexpectedly good.. thought I was going to feel beat up from yesterday.





12/25/2017

bw = 144
bw before bed last night = ?
soreness = quads moderate, glutes slightly
aches/injuries = random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 08:00 AM

log:
08:30 AM: food: 8 chicken wings, cashews, lots of water
01:00 PM: food: bunch of chocolates, 4 x pizza slices, salad with gorgonzola
05:00 PM: food: a few chocolates, almond milk
10:30 PM: food: prunes, cashews, water
11:00 PM: leg drain: 30 minutes

stretch:
icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

They made a nice video of it from 2016. Wonder if i'll get a few running clips for 2017. I'd really love to see those photos tho, saw a lady with a nice camera, official event photographer or something. You can see it's a pretty big event. 300+ people, tons of pacing groups.

Also, I brought two toys

<a href="http://www.youtube.com/watch?v=WCtFG0dxE9Y" target="_blank">http://www.youtube.com/watch?v=WCtFG0dxE9Y</a>

i'm such a photo addict.

4 hour sleep 12+1.1 mile fun run........ nutty!


12/24/2017

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = left knee barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 05:00 AM

log:
05:00 AM: food: 2 x sourdough toasted, 1/2 black tea, almond milk
05:15 AM: food: more water, because my stomach started to bloat .. after drinking a bunch of water, it went back down... learning.
06:15 AM: workout: 12 mile fun run @ 6:50 pace (1:22:0x), plus 1.1 mi cooldown @ like 9:XX, still PR'd my half by ~4 minutes basically a sub 1:30:00 half effort but I didn't finish the deal for the last 1.1 (running alone, cooldown)
08:00 AM: food: peach green tea
10:00 AM: food: 2 x banana, almond milk, water
11:30 AM: food: big pot of beef stew (from whole foods) but added water, coconut water
- came out perfect
04:00 PM: food: anthony's: lunch size pizza, 10 wings, water
07:00 PM: food: 2 x almond milk, banana, water
09:00 PM: food: 3 x banana, water
10:00 PM: food: bunch of water, fragments of pita chips and a bit of hummus






stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:


workout: Runners Depot 12 Mile Fun Run: Tons of PR's. 12 miles @ 1h:22m:XXs / 6:50 pace + 1.1 mile cooldown (half marathon PR -4 minutes) ::: first real long run since February? lmao. Another PR: First ever long run with a group Really great group - very fun.  basically a sub 1:30:00 half effort but I didn't finish the deal for the last 1.1 (running alone, cooldown)
- https://www.strava.com/activities/1325733196
- left hip started hurting a bit in the last 1.1, off and on, but then went away and haven't felt it except for a few occasions during the day
- need to keep my eye on that.. body just feels stressed.
- ALSO, AELS was going slow in that cooldown mile. Once I slowed down initially, I felt a bit wrecked, so decided to slow it down even more.
- felt completely fine prior to that, going fast

- 12 mi PR @ 6:50 (1:22:xx)
- half marathon PR: 1:32:19 (-4min)
- 20km PR: 1:25:22 (-?)
- 10 mile PR: 1:08:09 (-?)
- 15km PR: 1:03:21 (-?)

that was faster than expected .. which is always good Was suppose to be 7:00 pace, but the weather was great, "course" was great, and the group was beast.

\o/







PR'd a ton of stuff: half, 20k, 15k, 10 mile etc.

That's a pretty solid effort for not having done an effort like that since before I injured myself (knee) in ~February. I had done some nice long runs in January/February, but then nothing close to this since then.

I felt REALLY good. I was involved in lots of conversations etc, helped keep my mind off of things. The guy who paced us has a half of around 1:17:XX i think .. so he was very comfortable.

Hoping they post photos. Made a bunch of new running friends, lol. Someone took a group shot of the lead group after, i'm not in it though, was probably wandering off somewhere by myself.. i'm a ghost.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4)]
- FORMAT: (day, wakeup time, hours slept)

LMAO. Had to  the he'll out of my half.. would be surprised if it's over 1.30. Incredible group run.

6:50 for 12 @ 1:22:0X, 7:02 for 13.1.. Last 1.1 was just too slow, figured even with a slow cooldown i'd go sub 1:30:00 but, obviously not the case.

TONS of PR's tho.

So, told some people i’d try to make it to this 12 mile “fun run” today @ 6:15 AM… Apparently ~150 people are going wtf? Pace groups every 30s from 7:00 to 12:00, nuts.

Anyway, after last night’s training (PR’s) and not being able to sleep, turned my alarm off & canceled it in my head. Ended up waking up at 5:00 AM on the dot, no alarm… Figured i’d force myself to go out there. Only 4 hours sleep but, I feel decent and I didn’t do a ton of volume last night anyway.

Just hoping I don’t cramp up and such lol. If I do, i’ll just walk it out and pick it back up again. allgood.

This could be an “ugly run” or “fun run”, no idea yet. lmao.

good morning… eeh!

speed day!

12/23/2017

bw = 143
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 8:30 AM

log:
09:30 AM: food: oatmeal with honey, black tea, prunes, water
12:30 PM: food: 2 x banana, water
02:30 PM: food: grilled chicken, sea salt pita chips, hummus, almond milk, peach green tea
04:00 PM: leg drain: 30 minutes
06:00 PM: workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  :personal-record:Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
09:00 PM: food: whole foods: mac & cheese, orange chicken, grapefruit lemonade
10:00 PM: food: coconut water
11:00 PM: food: almond milk, water


stretch:
- quads slightly at whole foods

icing:
self massage:
leg drain:
04:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: hard speed with Cory "speed all day" Braddy: CRUSHED MY 1KM ESTIMATED PR, SUB3 @ 2:56 (-4s) @ ~4:43min/mi pace/12.7mph?  Also a hard 400m @ 63s (estimated 61s) - CR. Cory got the 2 lap CR, I got the one lap. FAU = WRECKED.
- https://www.strava.com/activities/1324961618/overview

happy af. Cory helped pace me through the first 800m of the 1km attempt, so he grabbed the 2 lap (800m CR) on that effort, then I kicked the last 200m to get my 1km PR.

Then we both took turns at the 1 lap CR: him first, my finishing the last 200m with him. He got the CR. Then I went, him running the last 200m with me, then I got the CR.





400m:



1km:







https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=1&distanceunit=k&duration=0%3A2%3A56

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
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