7404
« on: November 17, 2017, 04:27:48 pm »
full rest day.
a bit too beat up, would like to recover more for tomorrow' 5k race.
11/17/2017
bw = 138
bw before bed last night = ?
soreness = none
aches/injuries = right foot/shin slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok
wakeup = 8 AM
- slept in
log:
08:30 AM: food: 2 x coconut water, sautee'd yam in olive oil/pink sea salt/black pepper, avocado, lemon pepper chicken
12:00 PM: leg drain: 30 minutes
01:30 PM: food: steak fajitas with an extra order of chicken, 2 x chips & mild salsa, water w/ lemon
03:00 PM: stretch: some quad/ankle stretches, mostly just trying to stretch my right tib/foot
03:30 PM: nap: 30 min
05:15 PM: contrast shower
05:30 PM: food: water w/ lemon
06:30 PM: stretch: everything light, hamstrings/hips/calves/quads more so, soleus during dishes
- felt a bit better after
07:15 PM: food: coconut water w/ pulp, large glass of non-dairy blueberry cashew kefir
09:05 PM: food: finished off the non-dairy blueberry cashew kefir (it's so damn good)
09:15 PM: food: 2 x rolaids
stretch:
03:00 PM: stretch: some quad/ankle stretches, mostly just trying to stretch my right tib/foot
06:30 PM: stretch: everything light, hamstrings/hips/calves/quads more so, soleus during dishes
icing:
self massage:
forget when, but right calf/peroneals/tib earlier in the day .. shouldn't have messed with it.
leg drain:
12:00 PM: leg drain: 30 minutes
contrast showers:
01:00 AM: contrast shower
05:15 PM: contrast shower
naps:
03:30 PM: nap: 30 min
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138)]
- 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): [(01,15.8,3:40),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)
Show Posts
I'm just such a grapefruit fiend.. and if my stomach is going to feel meh, i'm going to enjoy me some more grapefruit pre-race. It'll probably end up helping me. I usually do 1 grapefruit, which is probably some immediate energy for 1 mile, this time I did 3, maybe 3 miles? even if it's not true, it's great to lie to yourself.
