If only I could add "20m a week" to my ~14 mph sustained pace ... like we do with ~5-10 lb. a week on squat.
hmm maybe I can. ;f
10/11/2016Bio: Morninglast night's sleep: ~8.5 hours
last night fell asleep: ~10 PM
- took a while to fall asleep though
wakeup = 6:30
bw = 148 lb.
- yay
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
Food6:40 AM
- banana
- beet juice
- ~4 oz concentrated coffee
Session: Morning8 AM
warmup:
- felt really good
- could easily hit 5 min/mi pace
run: 3.1x miles in 19:49
- 5k: 19:48
- splits: 5:51, 6:24, 6:37, rest: ~8:33
-
cramped up around 2.5 miles .. could barely run with it by 2.9- decided to gut it out since i was so close to finishing.
imgur broken, cant link graph
new major goal: 2 consecutive 5:5x miles..speed work:
- random stuff while walking home
- hit sub 5 min/mi a few times
- more forefoot
Food9 AM
- 2% milk
Food11 AM
- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese, cashews
- chicken taco
- tortilla chips + salsa
- propel
- beet juice
- green tea
Bio2 PM
tired af. trying not to nap. need to gut it out so i can sleep properly at 10 PM.
Nap3 - 3:15 PM
- couldnt fight it
Food3 PM
- beet juice
- banana
Session: Stretching4 PM
- light hamstring, quad, calf, upper
Biobeet juice made me crazy bloated.. going to cut it out for several days and replace it with gatorade.
my beet juice life might be coming to an end.. i think it wrecks my gut more often than it helps me. fuq.
Session: Evening7 PM
warmup: legs felt heavy
run: 1-mile PR attempt
- ran 5:27 .. 1 second off of my previous PR of 5:26
- legs felt heavy but gutted it out
- thought I PR'd
run: speed intervals: 3 x ~290m , walk back recovery
- actually felt amazing .. legs had lots of bounce
- almost as if the 1-mile PR attempt was a warmup HEH.
^^ first two are over 13 mph, third is over 14 mph.. nice!
Food8 PM
- 2% milk
Food9 PM
- 2% milk
- small beef + barley soup
- small ham & cheese sub
- 2 x banana
Food10 PM
- half of a cookie
- 2% milk
- gatorade rain (instead of beet juice)
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
Show Posts
