sore but body feels fueled up.
09/17/2017bw = 151
- ate a ton / drank a ton of sprite, so very happy that this was my very-fueled-up-weight!
soreness = quads slightly, hamstrings moderate, tibs/peroneals moderate
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = stiff
feel = good but tired
wakeup = 9 AM
- slept in koz went to sleep late
diet:- 9:30 AM: some coconut water
- 10 AM: workout: ~1 km repeats + bw
- 11:30 AM: water + protein, green tea
- 2 PM: 2 x one eyed jack's using (san francisco sour dough bread, large free-range brown eggs), overly sauteed avocado, black tea
-- so good
- 6 PM: water w/ lemon
- 7 PM: workout: speed
- 8:30 PM: water + protein
- 9:30 PM: 3 x fried bananas in olive oil/salt
-- so good
bruh.
stretch:- 4:30 PM: everything
relaxed 1050m walk back recovery: 3:59, 3:46, 3:43- 10 AM
- felt crazy fast .. fueling up last night contributed to that
- those last two intervals are ~5:4x pace
damn. hamstrings sore, but felt great. ate alot last night for the Canelo/GGG fight, so I was properly fueled this morning. These were "moderate efforts" but very relaxed. Last ~km could have been significantly faster, noticed my form was breaking down 3/4ths into the run then fixed it. Once I fixed it during the run, I kept looking at my watch and my pace improved immediately. That's good to know.
The form break down was, a "roll from heel to toe", which is more of a slower strike for me. Once I made some adjustments and got back to a "flat foot strike" (quicker GCT), I got faster & it felt more effortless.
Most of the runs i've been doing recently aren't "properly fueled". This is intended, as i'm trying to lean up to the max. So fueling up makes me feel ridiculously stronger.
Plus it's hot af out.. This workout is a good sign IMHO.
bw:- 11 AM
- ng pullups: BW x 10 @ 8 + 2 dead hang
- full dips: BW x 10 @ 9 + 1 hang
- standing single leg raises: x 20
- standing single leg abductions: x 20
calves/tibs+peroneals/hamstrings sore/tight.
speed work: sidewalk speed - full recovery: ~320m (53.7), ~290m (48.7), ~240m (43.1), ~210m (36.7), 6 x ~177m (30.5, 30.7, 30.0, 28.8, 28.2, 26.4
felt pretty fast tonight!
everything with relaxed acceleration build up, except for the last ~175m where I hit 26.4s (~4:08 min/mi pace). All of the intervals were basically low 4 min/mi pace with running form not sprinting form (like usual), that was the goal. Keep hammering that pace so my body gets more used to it and can produce it more easily.
TBH, i'd like to be able to produce sub 4 min/mi paces easier. Almost seems mental.. like how is 4 min/mi the barrier for me, why not 3:50 or 3:55? Almost seems like my brain is playing tricks on me.
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151)]
Total Jumps per leg: [(2,90),(15,50)]
- per leg total: 140
Max SLRVJ Touch: [(2,10'4"),(15,10'5")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m)]
- total: 13551m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47)]
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40)]
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,
,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM,
,(17, 9 AM, 8.5)]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none")]
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