note to self:-
updating through the day.-
consistency consistency .. consistency.-
stop being a pussy.goals:- 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
09/28/2016Bio: Morninglast night's sleep: ~?? hours
last night fell asleep: ~10:15 PM
wakeup = 5:15 AM
- crappy sleep, probably fell asleep at 12 AM .. woke up a bunch
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food5:30 AM
- beet + tart cherry juice
- banana
- 2 oz concentrated coffee
Session: Morning6:30 AM
- shoes: nb 5000v2's
- damn these shoes feel so good HEHE!!!!!!#!#!#
light stretching
warmup: run/walk
run: 2.4 mi in 14m:35s
- cramped up in mile 3 - feh. didn't try to fight it, just stopped.. fighting it can cause subsequent days of cramping (i think)
- splits: 5:47, 6:23, rest: ~6:41
- according to endomondo, two pr's:
- cooper test (12 minute test): 1.98 mi in 12 minutes (+0.01)
- 3 KM: 11m:17s
- not going to list these in the PR thread because i've been using strava for my PR's lately
Food8:30 PM
- 2% milk
- banana
- green tea
Food12:30 PM
- banana
- chicken taco
- beef taco
- chips + salsa
- green tea
- a few small pieces of a hot/soft pretzel
Food3 PM
- beet + tart cherry juice
- 2% milk
- banana
- half of a whole foods cookie
Session: Evening7 PM
- light rain, wet, couldn't jump
-
focused on staying tall, keeping chest up .. the entire timewarmup:
- was moving pretty good
- fast warmup runs, easily getting under 6 min/mi
1 mile PR attempt:
-
according to Strava and Garmin: 5:26 min/mi vs (5:28 min/mi old PR)
- was tough, but not as tough as my old PR .. felt waaay better and more consistent all the way through
- strava:
https://www.strava.com/activities/728371011/overviewold PR vs new PR, crazy how much better this new PR is ... consistency.
old:
vs
new:
400m repeats with 400m light jog recovery:
- 4 x
- 3 out of 4 were under 5 min/mi pace!! nice.
- splits: 4:59, 4:59, 5:37, 4:53
Food9:30 PM
- bowl of chili/beef soup -> need to not eat this again, giving me heart burn
- 3 x banana
- 2% milk
- 2 x propel
- rice pudding
10 AM: tired af right now.. :/ ehehe.
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