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180311 Sunday 3km run with my girl
I am suppose to have my weekly squat/dead session on Sat. but i know better this time.
the last time i Squat and Dead a day before a 1km race... and i have a real tough time ruing the race.

This time I decide not to lift... and 3km is not short compare to the last 1km experience.

We got 3rd place in the end at 15:32.  Being the 2nd girl finishing the race.

This also mean, I will most likely skip my squat session this week.   Is already Tuesday now, May be i will do 2 jump sessions this week if possible.

180307 Start a week with lift
I lifted on Sunday this week, 50 min session.
Worked up till 3x3 3 plate squat
worked up to 3x3 (45 25 25 ) plate  stiff leg deadlift
then i went hiking for 2 hrs (just more like walking up hill)

Ran a speed 20min on Monday night

and is Wednesday now... real busy with work and i had not planned with any jump or JumpAttack program yet.

Started night school every Thursday also.

jump training is going down the drain bit by bit...it seems...

180227 Tuesday Jump!
Got this Jump session off this week early.
Nothing special... still trying to make time to read that Book and reset my vert training from the basic after such a long break.
the book i got off google store is
Jump Attack by Tims Grover.


One thing i am glad is... not much of a knee pain during jump, there is slight soreness in the knee the day after.. but nothing serious.
Consider this a good thing.

i saw this video just now.. which make me wonder.. wtf squat is good for.
He squat 352lbs only.

but again he is only 132lbs

<a href="http://www.youtube.com/watch?v=x7ACtkXdSf8" target="_blank">http://www.youtube.com/watch?v=x7ACtkXdSf8</a>

180211 2nd gym session in 2018 Sunday morning
Slipped in a session when my girl is having her 1hr math class.
After dropping her off, I was rushing to the gym and half way there i found out i am CARRYING her match bag with me.... Rush back to gave it back 15 min wasted.

I suppose to have 45 min session but end up only have 30 today.
rush rush rush
 
worked toward 2.5 plate squat (275lbs) 3set of 5
and some deadlift a 1.5 plate on each side.

it seems to me I am very Quad dominated. I try to focus using my glute, but i feel like i am lot. 
I was rushing, and i sweat alot and i did not bring clothes to change... not to mention i sleep at 4 am the day before and gym at 9am now.
Bad time management and planning and asking to get sick.

So i was not sick after all.. but

2 days later Tuesrday morning, I am broken down.. i feel like i am sick. (WTF AGAIN)  or was it just the 48 hrs soreness attack ?
I will eat more vitamin C and drink more water and see..

Lifting once a week = constant sore attack?


180213 48hrs post Squat, now go Jump
Ham and quad is very sore and tight. Did not foam roll or stretch much.
no soreness at the Glute.  Went jumping at lunch for 45 min.
Went to rim 4.  5 stand still, 5 1 step, and may be 10 full run up. 
the last 2 jump was the best.
<a href="http://www.youtube.com/watch?v=0-eoUzB-h_Q" target="_blank">http://www.youtube.com/watch?v=0-eoUzB-h_Q</a>
life continue.

180204 Resumed lifting on Sat morning
Sat morning under 10 C, woke up at 730 and rushed to gym 8 min after opening. only 3 middle age man in the lifting area including me.  Guess is too cold for everyone still.

Squat my way up to 3 plates and only able to do 1 set of 3, failing on 2nd set. Did a couple more of set of 3 with 2 plates on each side.
Deadlift with 2 plates on each side for a few more set to wrap up.
Sauna for 15 min.

I have a 1.5km Race with my girl on Sunday but I figure the sourness wont attack with in 24 hrs... so i should be fine.

180205 1.5km Team Race
Finished the 1.5km with 7:36sec,  Avg pace about 1 min per 200m which mean no improvement on my girl.  For some dam reason, this run is so very tough on me. 
We meet our rival runner again, (we often lost to her... but beat her in 1/4 race if i remember correctly).  With the recent cold weather, we barely trained (same go for my vertical).

So on we run, and because the race is with 2 age groups, we being the younger one, did not really expect to take the lead off the start.  But I do try my best to keep track on how many girls is ahead of us, especially during the half point U turn spot.  I counted 3 girls.  And I was thinking, those 3 are probably in the older group.  So we should very likely be in top 3. 

Rival runner was behind us the whole time.  At the final 500m mark, rival runner's coach ran up next to me and my girl, and i can hear the coach telling the kid behind to take big step and take over. One team with a taller girl did passed us, (who is friends with this coach, because i head them talk).  I thought to myself... taller girl... probably in next age group.  But not our Rival kids, must not let them pass,  she is just few meters behind us.

The coach remain beside us for 10 sec or so, and I was telling my girl... this is it, your opponent is right behind us, we got to keep on.   (i was struggling myself... )  We manage to maintain our speed, and the coach fall back to take care of her kid.   And we survived this attack.  We or I should say I, did not even have the energy to do a final burst at the final 400/200 stretch.  We barely did a 20M burst, and lost to the kid in front by 3 sec at 3rd place.

The first team in our age group beat us by 33 sec, while the 2nd place beat us by 3 sec.  (Rival runner was more or less 3 sec behind us also).

So, we got lucky.  Guess I should not had Lifted weight the day before a race.   I should be more serious. 

I looked at the video at the finish line, most of the adult runner (in front of us) are jogging with a relaxed face,  me on the other hand, can hardly breath and my face show lol)

p.s.  leg finally become really sore Sunday night.

180117  Is Half way Pass THe first month of 2018

And i go sick Twice already.
Since xmas i had not done much Vertical Training, but i continue to do once or twice 30 min job while my girl sprint 10x 60m.
Last Sat, there is a running event. She got 3rd in the individual event and got 1st in the Family run event. 
500m  by herself at 2:18  with me at 2:00

it is a really cold day... and after that run.. I got sick A-farking-gain  (again).  Luckily I am the only one who got sick. 
Load up on Vitamin C and took like 3 or 4 hot bath and I am 90% recovery today (Wednesday)

Still very busy with work... my desk is pile up with paper.  Which i want to clean up before the start of 2018.
Seems like i have to get myself back on track before i can Start doing vertical again.

in 2017.. I seems to leave other things behind and NEVER skip a Vert Session.....

i dont want to repeat that.. i want my work to have priority AS well as my vert....

17 days is goin in 2018 and i got sick twice already....

I want to gather myself and..... lets make 2018 worth while... my engine had not even started....
better start late... than no start at all...

I could not even Wake up everday at 630... some time i even sleep at 10:30 but still fail to wake up...

i am not even sure if it is my mind who is weak.. or my body which is weak...  I know sleeping is important... but i also remember Arnold said... SLEEP faster.. if u don have enough time.

Often when i sleep before 11pm.. i wake up at 2:30 am.. and stay on my phone untill 3:30...  talk about.. not efficient ...

Got to start my engine.
 

P.S.
A photo from the family run event. With my hand doing the no.1 finger showing how serious i am about chasing my target.
I actually have trouble sleeping before the event.. (waking up at 2 4 and 6am....)  I dont know why I am so concern...
may be because the last 2 family race, we got 4th and 5th... barely missing the top 3.     But still... wtf... Why so serious... Why so tense... I don understand myself...

https://youtu.be/C9nzifOKZl0

At 1:58 !!!!