wanted to run this morning.. it was so cool out (coolest it's been in the morning since last winter).. but when I wokeup at 5 AM, calves were sore. A few more hours of sleep seemed to really help. Anyway, i'll probably try to run a hard 2-miles tonight.
10/10/2016Bio: Morninglast night's sleep: ~9 hours
last night fell asleep: ~11 PM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders slightly, calves barely
aches = none
injuries = none
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food8 AM
- 2% milk
- green tea
- banana
Food1 PM
- big spinach salad: 9 oz spinach, mixed nuts, olive oil, balsamic, tons of goat cheese
-- MAN THIS WAS AMAZING TODAY
- 3 x egg + english muffin sandwich
- beet juice
- propel
2:30 PM: TIRED
Nap3 - 4 PM
Food4:20 PM
- banana
Session: Evening6:40 PM
- nb 5000v2
warmup: feeling fast
run: 2 mile PR attempt - success
- 2 miles in 11:57, 2.01 miles in 12 minutes
- my splits are funny: 5:43, 6:16 ... ehehe
sharp turn is what caused my pace to dip as usual .. feel confident about running fast on a 'straight path' now.
also pretty cool:
speed work:
- 5 x 0.5 mi sprints
- fast, legs weren't dead at all.. good stuff
reactive work:
- some MR tuck jumps, dl bounds, single leg bounds, single leg pogos, etc
- very low volume .. just going to keep incorporating this stuff at low volume to slowly improve RA
Food9 PM
- 2% milk
- beet juice
- small turkey & brie sandwich
- some stacy's chips
- small beef + barley soup
- banana
Session: Stretching9:30 PM
- quads, hamstrings, calves, upper
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
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