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Hey maybe that's a dumb question but sometimes I have a hard time distinguishing between pain due to muscle soreness (stiffness) and actual soft tissue, joint related pain. How do you that? ^^

nah not a dumb question.. i wish i had a good answer though :/

in general, i think soft tissue/joint related pain lingers around longer without getting better.. so there's that, at least. ie, calf soreness vs calf soreness + achilles pain. Calf soreness will go away, achilles pain will linger around longer. So unless we do something really crazy (like out of nowhere high rep heavy squats), soreness that doesn't go away for like 4+ days is probably a bad sign.

there's also the fact that muscle soreness can "disappear' after we warmup.. but joint issues/non-muscle tissue damage should still give us some signs that something isn't right. ie, after warming up really good, then going to squat, and our hip feels really achy.. and then we slowly try to work into it and get the pain to disappear - which it may or may not.. and then we just continue squatting. That's probably a bad idea -> body is telling us that there's a problem. Also calf soreness vs calf tear, soreness will disappear after warming up, the tear will keep telling you it's there.

so I guess pain after warming up is a pretty good indicator of a potentially worse problem.

I wonder if there's some other tricks like, "if you ice it for 15 minutes and it still hurts, it's a problem" .. hehe.

There's also the thing that happens in my brain, where: "I know it's bad, but I don't want to admit it to myself".. I guess that's a great sign of something being a tear/tendonitis/joint injury.. I know for a fact that I mostly get those thoughts when something bad is going on. Those conflicting thought processes are basically an alert.

i dno, i'll have to think more about it for sure.

pc!!

^^ that was in response to this:

high jumper

this wiki is incredible.

https://en.wikipedia.org/wiki/Ed_Whitlock

Ed Whitlock is a beast.

Seriously though, could Wade have had a better start in Chicago. I don't follow much sports media in the US but I'm not sure he's spoken about with the greats like he should be.

^^ SICK

also what's up with him dropping 3's all day now? seems like he's continuing where he left off from last year's playoffs. I like it.. if he starts taking more 3's and making them at a high percentage, man his game will open up even more.. way more lethal.. because every1 knows for damn sure he can penetrate/hid mid-range jumpers, now they have to worry about 3's? eek :F

ya he's spoken about in the highest regard.. he's considered a great already. but, he will elevate that even more if he can get chicago deep into the playoffs - which IMO he should be able to.

he hasn't lost a step.. and he's going to make Pat Riley see that all season long

US road records

https://www.usatf.org/statistics/records/view.asp?division=american&location=road&age=open&sport=LDR

fatigued x2. had I just done jump rope last night, I probably would have been fine.. but that extra speed work killed me.



10/28/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11 PM
wakeup = 6 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right forearm / wrist / hand
injuries = 2 toenails black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

6 AM

- banana
- watermelon
- plain english muffin



Session: Morning

7:30 AM
- shoes: nb 5000v2
- crazy headwind and tailwind (~18-20 mph)

warmup: feel pretty dead

run: 3.13 mi in 20:00
- pace: 6:23
- splits: 6:07, 6:31, 6:31
- 5k: 19:49
- 50/50 headwind/tailwind

dead.



Food

8:15 AM

- 2% milk
- banana



Food

10 AM

- 6 x eggs + english muffin + asiago cheese
- sweet green tea
- tortilla chips + salsa



Food

3 PM

- veggie burger
- fries
- 2 x banana

;d




3:41 PM: VERY TIRED.



Food

5:30 PM

- large 1/4th watermelon



Session: Evening: Speed Work

7 PM

random intervals with light jog recovery: 7.24 mi total in 1:10:01
- 13 x random intervals
- went really good
- took a little bit to wakeup, but then was really moving well
- did intervals from ~100m to ~1KM .. also focused hard on keeping speed going around tight turns etc





Food

9 PM

- huge bowl of cheerios + honey
- 4 x banana
- water w/ lemon



Session: Stretching

10 PM

- light stretching: calves, hamstrings, quads, upper
- left achilles a bit tender, left calf a bit tight.. the next morning seems to have gone away.



was too dead to journal etc..

---

note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session

goals:
- wakeup @ 5 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
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: 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
-- 8-12 x 400m, with x-second (~60s) standing recovery

training:
- finish 5k sessions with some ~150-200m max sprints

5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU

markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s

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

cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED

warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP

weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM

how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f

pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning

pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

predictions:
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03

for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)

for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28

for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09

for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50

for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30

for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11