10/09/2016Bio: Morninglast night's sleep: ~6.5 hours
last night fell asleep: ~10:30 PM
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate, shoulders moderate
aches = none
aches AFTER running = right calf tight
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food5 AM
- beet + tart cherry juice
- banana
- ~3 oz coffee
Session: Morning6:30 AM
warmup: walk + run
- almost turned back .. during one of the very light warmup runs, my right calf locked up. stopped immediately.. felt like it pulled. Well, I walked back maybe ~100m before deciding to run, because it relaxed and I didn't feel any pain whatsoever.
run: 3.13 mi in 19:32
- 5k: 19:22
- splits: 6:00, 6:20, 6:24, rest: ~6:03
-
didn't feel my calf at all.. held back a bit. told myself that if i felt my calf at all, i would stop immediately- created a new segment which is basically the tamarac turkey trot i did in November of 2015.
-
i should be able to PR this easier than that sharp-curve park i run in..
^^ flat & I get to run in the road (bike lane) if i want.. curves are less crazy - their are a few sharp ones but .. the park i usually run in has this "winding" section which is annoying.
cooldown: walk
Food9 AM
- 2% milk
Bioaches: right calf is tight... lame!!!!!!
Food10:30 AM
- should have eaten this sooner
- 4 x banana
- 2% milk
- propel
Food3 PM
- chicken taco
- big spinach salad: 9 oz spinach, olive oil, lemon, cashews, carrots, asiago cheese
- banana
- some tortilla chips & salsa
Food5:30 PM
- propel
- dark chocolate
Session: Evening7:30 PM
-
calves tight- nb rc5000v2's -> more of a heel toe / midfoot strike
run: 3.1x miles in ~21 minutes
- first 2 miles in 12:30
if i wasn't so sore/wrecked + it being dark out, would have been a good run..
I might start trying PR my ~2 mile in the evenings..Food8 PM
- 2% milk
Food8:30 PM
- 2 x banana
- 2% milk
- beet + tart cherry juice
- 1/2 of a ham & cheese sandwich
- some stacy's pita chips
Stretchingsome quad/hamstring/calf/upper stretching
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
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