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can barely walk. calves = wrecked.



02/14/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves (HORRIBLE)
aches = none
injuries = toenails wrekt
feel = good but sore



Session: Morning

9:30 AM - 12 PM

walk: ~3 mi

calisthenics:
- upper & lower
- at the end of the workout: deep dips: BW x 14
- really good skin the cats
- best L-sit
- progress on front lever
- lower stuff was unloaded but still good .. hip flexors are def getting stronger


walk: ~3 mi
- playing around with walking techniques and looking at the watch data, funny how when i drop my hips and focus on glutes/low abs, i can hit ~4-4.5 mph consistently.



Food

12 PM

- 1 x 2% milk



Food

3:30 PM

- big bowl of pasta with grilled chicken



Food

9 PM

- 2 x whole wheat toast with peanut butter
- 1 x banana
- 1 x greek yogurt
- 1 x beet + tart cherry juice
- some water melon



Food

10 PM

- some ice cream



some calf stretching throughout the day.

amazing how wrecked my calves were after barely doing anything that friday night.. that's not good. eh.

pc

one of the weirdest things i've experienced..

so, calves are destroyed.. I've walked ~7 miles today (3 miles up to park for calisthenics, 3 miles back, and 1 mile dog walk..

anyway, i'm walking through the pain, not a problem. I've done stuff like this many times. In mile 7, during my dog walk, my left calf pain disappears completely & suddenly. My calf then starts to feel warm & very relaxed/light. My left ankle feels "very explosive/bouncy". It's been like that for 30 minutes. No change in my right calf, but the right calf isn't nearly as bad as left.

i dno that's just extremely odd. I can't recall ever experiencing something like this. It's almost as if my "brain let go completely" of any tension it was creating.

pc

klay

<a href="http://www.youtube.com/watch?v=Wop4O_VFTdk" target="_blank">http://www.youtube.com/watch?v=Wop4O_VFTdk</a>

<a href="http://www.youtube.com/watch?v=qtCss0bxp2g" target="_blank">http://www.youtube.com/watch?v=qtCss0bxp2g</a>



steph

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

<a href="http://www.youtube.com/watch?v=y8juKqnYrpE" target="_blank">http://www.youtube.com/watch?v=y8juKqnYrpE</a>



oh man.. nasty shooting.

02/13/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves (HORRIBLE), quads, glutes, hamstrings (tendons too)
- from most to least
- still sore but getting better.
- right hamstring, right quad, right glutes more sore than left.
aches = right elbow a little
injuries = toenails wrekt
feel = good but sore



Food

8 AM

- ito-en sugarless green tea (first caffeine drink in over a year probably)
- 1 x greek yogurt



Session: Morning

9 AM - 12 PM

warmup: walk/light sprints
- ~4 mi

run:
- 5.38 mi in 41:33
- 11 x 400m “fast” with 400m very light jog in between
- pace: 7:44 min/mi
- speed: 7.8 mph
- first 2 400’s near 11mph, ~5:30 min/mi
- calves/legs/body too dead to run powerfully though

splits:
- miles 1: 6:50
- miles 2,3: 7:12, 7:41
- miles 4,5,6: 8:17, 8:27, 8:12

cooldown: walk
- ~4 mi



Food

12 PM

- 1 x 2% milk



Food

2 PM

- amazing (israeli) couscous dish with sautéed olives, garlic, serrano, red pepper, grilled chicken,  squeezed lemon, olive oil
- 1 x beet + tart cherry juice
- 1 x blood orange
- some java-chip ice cream



Food

8 PM

- 1 x banana
- 2 x egg rolls
- some spicy pistachios
- a few red chill chips
- some brie and crackers
- water with lemon
- big bowl of fiber one cereal with 2% milk & honey



Session: Stretching

- throughout the day (~6-7PM, ~9-10PM)
- calves mostly.. forefoot propped up on a ~2-3" book. really good stretch
-- actually provided some relief.. calves are still destroyed but, stretching definitely helped.



i can barely walk. lmfao

pc

this john jordan guy (in red) has some really sick hops.. he won the d-league dunk contest. I LOVE his reverse pump dunk, holy shit.

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

RIDICULOUS. Great contest.

Klay Thompson's shot is *butter*

Curry almost didn't make the 2nd round, was intense.. came down to the final shot.

http://www.runnersworld.com/newswire/study-rearfoot-forefoot-strike-equally-efficient

fawk. my calves are destroyed. legs still sore too. I was on my feet for nearly 3 hours though which is cool (~4mi walk to track, track workout, ~4mi walk back).

did a track workout anyway.. alternating "fast 400's" with slow jog 400's for 5.4 mi. First 2 400's I was at low ~5:30 min/mi pace (my goal was ~5min/mi pace for the 400's), after that it crept up to 5:45-6, then 6+, then 7+.

when I do this again next saturday, would be nice to be fresh. I was pretty dead. Curious to see the difference next weekend. I might also wear my XC flats, which I feel more explosive in.

edit: this track is concrete not rubber! always thought it was rubber, from looking at it.. orange concrete