speed day hopefully.
12/26/2017bw = 142
- whoa? heh.
bw before bed last night = ?
soreness = quads slightly
aches/injuries = calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = light
feel = tired
wakeup = 08:00 AM
log:10:30 AM: food: sauteed yam in olive oil/pink sea salt, 4 chicken wings, lots of water
12:00 PM: leg drain: 30 minutes (painful!!)
03:30 PM: food: oatmeal with honey, almond milk, peach green tea, 5 x sourdough rye slices
05:00 PM: food: water
06:15 PM: workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown
09:30 PM: food: lemonade, 2 x rxbar's
10:15 PM: food: 2 x almond milk, 3 x coconut water
11:00 PM: food: prunes, chicken, rice, water
stretch:icing:self massage:leg drain:11:00 PM: leg drain: 30 minutes
contrast showers:naps:workout: mixed speed: BIG PR's w/ Junior Rosa: 225m @ 33s/3:57mm (PR), 200m @ 29.4s/3:57mm (PR: FIRST SUB 30), LIGHTS OFF -> ROAD TIME: 4 x 0.6 miles @ {2 x 5:3Xmm, 5:4Xmm, 5:5Xmm}, 2 x 420m @ 4:5X min/mi, 5 mile cooldown-
https://www.strava.com/activities/1328620825- another 3 hour session
- 2 PR's: 225 m & 200m @ sub 4 pace
- 200m @ 29.4s
225m
200m
both
Yo! Went really good for me, but didn't run 400m. Ran 225m & 200m. The 225m is because the guy I trained with felt a slight tweak in his hamstring and pulled up, he was at ~55s pace at 225m, flying. I was at ~58-59s pace at that point, behind him. He was done after that, the safe thing to do. He wanted me to run 1 hard 200m, because he said I was at like ~28s on our first run, and he said i'd hit sub 30s by myself. So I did, and hit 29.4s!! Pretty cool. First ever sub30 for 200m.
EDIT: He was surprised I didn't bring spikes.. hah! He had some nice spikes. He told me after, he's like man you will run way faster in spikes. I told him I have some but, the pair I have hurt my calves. They are 800m spikes, I think I need more like 1500m-5000m spikes, keep my off my toes less or something. The spikes I have destroy my calves - can't finish workouts in them. So I just need something less intense initially. That's cool though.. To be fair, the shoes I was wearing are very fast, regardless of being spikeless. 3.4 oz shoes that are insane fast. Spikes give you that extra "pull" though so, been meaning to buy a potentially better pair. This gives me extra motivation for 2018
Spike up and drop some serious (for me) times.
No idea why his hamstring pulled but, he didn't warm up nearly as long as me. I got there at 6:15 PM, started warming up immediately. He got there at 6:35 PM, and only wanted to do ~10 minutes of warmup. So I did 20 minutes + 10 minutes of warming up = 30 minutes. I just said to him, that if he wanted to warmup more i'd be fine with it. He just wanted to get after it. Anyway, he's __50 years old__, absolutely incredible shape: but those are things you probably can't get away with as much when you're that age. Have to be extra cautious. So, after he pulled it (slightly) and we got to talking, I mentioned the warmup and he agreed. He should have warmed up much more thorough. :/ sux.
Being injury phobic is good and bad.. The good is that you don't skip out on warmups and stuff like that. You also shut it down faster when you feel something weird, rest more, try to recover more, and try not to push through "weird stuff". The bad is that it's always on your mind.
I'll post some data in a sec, it's pretty cool. Nothing on the graph is over 3:59 min/mi ... so that's moving a bit.
Btw, this guy's PR in his "prime" was 1:53.x for 800m... WUT.
Monthly Tracker: 2017December (12) 2017TODO:Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(27,16.4,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
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