10/12/2016Bio: Morninglast night's sleep: ~6 hours
last night fell asleep: ~10:30 PM
wakeup = 5:30
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food5:40 AM
- ~4 oz concentrated coffee
-
nothing but coffee! experimenting: trying not to feel bloated & goto the bathroom a ton..Session: Morning6:30 AM
warmup: really good warmup
- some track-like skips/warmup drills into light runs, a few intense runs
- the one i liked the best was skip + straight leg swing (for hamstrings/hip flexors)
-
felt really good- easily hitting 5:30 min/mi pace
run: 3.14 mi in 19:37
- 5k: 19:20
- splits: 5:59, 6:16, 6:34, rest: ~5:46
- avg pace: 6:15 min/mi
-
wanted to pace at 6:00 min/mi .... fail ;f- hilarious.. mile 1 feels so much easier than miles 2 & 3..
- i had to consciously try and slow down in mile-1 because I was easily going "too fast".. feels weird to slow down.
i think my energy systems are all messed up........ lmao!!
lmao.
^^ me running.
sprints: progressively increasing intensity, walk back recovery
- 5 x ~80m
- splits: 17.5s, 15.9s, 14.9s, 13.8s, 16.0s (shutting it down)
-
max speed: 16.2 mph- happy with that after running 5k... legs felt really good.
- forefoot/real sprint style, not "run style"
- probably about ~80% of max (on my fastest sprint)
- started cramping a bit during these sprints.. was going to shut it down anyway.
nice.. :F
tomorrow i'm going to try just a banana and coffee when i wakeup .. I definitely think I need SOMETHING in my stomach.
Food8 AM
- 2% milk
- gatorade rain
Food10:30 AM
- big spinach salad: 9 oz spinach, olive oil, balsamic, goat cheese, mixed nuts
- small roast beef + provolone sandwich
- green tea
- 2 x banana
- gatorade
- half a cookie
Food3:40 PM
- 4 x banana (extra chewing)
- water
Session: Evening6:30 PM
warmup + speed work: varied intervals
- lots of ~80m sprints, a 400m sprint, a bunch of ~80m runs with jog back recovery, a few ~225m with jog back recovery
- good session!
- 4.6 mi total in 54:14
- max speed: 16.3 mph
the 400m:
Food8 PM
- 2% milk
- cupcake (my neighbor made them... had to have one :f)
Food9 PM
- small bowl of minestrone soup + a few crackers
- small ham/cheese sandwich
- 4 x banana
- ensure
- another cupcake fml
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
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