12560
« on: December 30, 2015, 12:17:37 am »
12/29/2015
Bio: Morning
sleep = 6 hr
wakeup = 7 AM
bw = 157 lb
morning resting heart rate = 45
soreness = quads, hamstrings a lot, adductors, chest/biceps/triceps slightly
aches = left medial hamstring tendon (old injury, slightly)
injuries = some toe nails (left second toe hurting bad - completely black, probably going to fall off soon)
Session: Morning
run:
- 5.23 mi in 43:18
- slow, heel->toe, legs wrecked.
- wanted to see how i'd run going heel->toe @ slow pace.. really sucked, in every way (feel, time, mentally).
Food
2 PM
- grilled chicken burrito
- 6 x bananas
- 1 x orange juice
- 1 x peanutbutter sandwich on english muffin
- a few tortilla chips
^^ ate too much tho.. ;f
Session: Evening
run:
- 6.62 mi in 49:19
- midfoot, legs still wrecked - no bounce
- moderate leg power
--> never pushed it.. happy with how I ran, my speed was more consistent because I just focused on stride frequency, shorter strides
--> subverted maximal extension
- stide frequency
--> need to achieve the strides per minute that I did tonight as more of a "reflex".. need this to be my reflexive SPM.. not sure what it was actually, but, I know how it feels.
- need to keep working on my stride frequency.. I think that's my biggest problem.. I need to be turning my legs over fast EVEN when i'm going slow/moderate, like I did today.. then I can just add power to it when I want to run alot faster, and I should be golden.
some more stats:
- mile 1: 6:53.5
- mile 2: 6:53.1
- mile 3: 6:36.6
- mile 4: 8:06.8
- mile 5: 7:57.5
- mile 6: 7:33.5
- rest: 5:15.8
- 5k: 21:10
- 10k: 45:48
so those first three miles I tried to run at the same exact turnover rate/pace.. seems like I did pretty good at it, especially those first two.. then I chilled on mile 4, then did the same thing for mile 5,6,6.6.
Food
9 PM
- 1 x orange juice
- a bowl full of: 3 fried bananas + some honey + 3 tbsp peanutbutter + 1 scoop vanilla bean ice cream + 2 scoops coffee ice cream
^^ that's how it's done.
so.. going to be hard but, in order to "re-program myself", I need to really focus on stride frequency, even when i'm running slow.. that's really how it should be done though, I just havn't been doing it enough. I mean it feels good to run "light with fast turnover", but it's not something I do naturally.. when I run light/slow, my stride frequency decreases. need to fix this asap; if i have to literally run fast in place (basically), then that's what I need to do.
also, my legs are still wrecked.. absolutely no bounce out of them right now. high rep lower really killed me.. I should be adapting pretty soon though. Next HRN (high rep nation) session should be tomorrow night; i'm going to combine squat and rdl into one session - probably also add calf raises. I'm thinking i'll attempt to adapt to this 3x/week in the evening session; m-w-f = morning upper, evening lower.
my goal with high rep lifting right now is to simply adapt, which comes with initial improvements.. then use this as my primary tool to improve lower body strength while also improving local muscular endurance, lactate threshold (possibly), mental strength (willpower), leg/hip hypertrophy, etc.
I'm just trying to find a nice rhythm.. I think i'm finally settling on something.
finally, my toenails hurt. fml
gn!!
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