skipped morning workout.. figured i'd rest. plan on doing some intervals though around 4 PM. I'll get back to morning runs tomorrow most likely.
I need to really start focusing hard on the first two miles now though ... I think i'm going to focus on the first two miles without caring about the third, and only run the third hard if I feel like it.. otherwise just coast it.
I need to start being able to hit two consecutive 5:xx miles.
10/16/2016Bio: Morninglast night's sleep: 10 hours
last night fell asleep: ~10:30 PM
wakeup = 9:30 AM
- DAMN! needed it.
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads
aches = right hip flexor slightly, right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food10 AM
- 3 x eggs + english muffin + asiago cheese
- 3 x banana
- 2% milk
- green tea
- orange juice
- some cereal
Food1:30 PM
- 2 x banana
- watermelon
Session: Afternoon4 PM
- nb 5000v2
- hot but slight tail wind on my intervals
speed work: 7 x ~530m with light jog back recovery
- pretty fast!
1. 1:45.3 (5:14 min/mi)
2. 1:46.2 (5:18 min/mi)
3. 1:48.2 (5:26 min/mi)
4. 1:48.0 (5:23 min/mi)
5. 1:45.7 (5:17 min/mi) - pushed it more
6. 1:56.1 (5:47 min/mi) - weaker from pushing it on #5
7. 1:46.8 (5:19 min/mi)
damn.... pretty good!!
everything under 5:30 min/mi except for #6 ...... damn!
left achilles is a little tight.. need to watch it.
Food5:30 PM
- 2 x 2% milk
- 2 x banana
Session: Stretching5:30 - 5:45 PM
- calves, quads
Food8 PM
- small bowl of soup + a few crackers
- a few pieces of bread + garlic pesto (leftovers from la fontana)
- 2 x vegetable egg rolls + sauce
- 3 x banana
- 2 x water
- cereal (no milk)
Session: Stretching8:30 PM
- calves/ankles, feet, quads, hamstrings
- some self massage (might have made my calf more tight).
left achilles is a bit tight..
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 sessiongoals:- 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
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... I haven't been able to find how you "warm up" before a race (or even a run). It's probably buried in another video.. but i'd love to know what you do before a run and/or race? For example with myself, i've been noticing lately that even though I feel warmed up .... I don't feel nearly as good as I do ~15 minutes after I literally try and PR a mile/400m run.. After I run really hard for a while, a short while after my legs feel really loose/bouncy etc. I don't have that feeling after my normal warmup - which includes a few drills mixed in with progressively more intense runs over the course of ~1.5 miles. I break a sweat but there's a "bouncy" feeling i'm not achieving.. this bouncy feeling is what I get when I feel like I can truly run my best. I'm trying to figure out how to obtain this feeling without taxing myself initially.