7576
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7577
Football / Re: NFL Misc
« on: October 30, 2017, 12:35:34 pm »
"Doctors attempting to save Zach Miller's left leg"
wow man.. this year for injuries is absolutely horrendous.
https://chicago.suntimes.com/sports/bears-te-zach-miller-leaves-with-gruesome-injury-has-td-taken-away/
damn man, brutal. :/
wow man.. this year for injuries is absolutely horrendous.
https://chicago.suntimes.com/sports/bears-te-zach-miller-leaves-with-gruesome-injury-has-td-taken-away/
Quote
The concern for Bears’ Zach Miller isn’t whether he’ll be able to play football; it’s whether he’ll be able to walk again.
Miller underwent emergency surgery Sunday night to repair his dislocated left knee in New Orleans. The procedure was “more significant” than a regular knee dislocation and surgeons were called in to save Miller’s left leg, according to ESPN’s Chris Mortensen.
damn man, brutal. :/
7578
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 30, 2017, 11:57:54 am »
R
E
S
T
D
A
Y.
10/30/2017
bw = 139
-
bw before bed last night = 143
soreness = none
aches/injuries = right calf a bit tighter than usual in one spot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick
wakeup = 05:30 AM
log: 10/30/2017: rest day
05:30 AM: wakeup
05:45 AM: food: 1 incredible grapefruit, water w/ 1 lemon
06:00 AM: stretch: light
07:30 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing single leg raises (with shoes): x 25
- standing single leg abductions (with shoes): x 25
- standing calf raises: BW x 30
11:00 AM: food: siggis, black tea
12:00 PM: workout: bw
- dead hang ng chinups: BW x 8
- full dips: BW x 10
02:00 PM: workout: bw
- dead hang wide grip pullups: BW x 3
-- these just feel so uncomfortable to me
03:30 PM: food: whole foods: some indianish food from hotbar with chicken, salt/vinegar kettle chips, sweet green tea
04:30 PM: leg drain: 20 minutes
06:00 PM: food: coconut water, 2 x toasted sourdough, 2 x avocados, brie!
08:00 PM: food: strawberry kefir (OMG), water w/ 1 whole lemon
stretch:
- early morning: light stretching on and off
icing:
11:30 AM: ~30 min, right calf/under right knee
self massage:
10:00 AM: some light calf massage, both calves
04:00 PM: lots of light massage, both calves
leg drain:
04:30 PM: ~20 min
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
- 10/17
- 10/19
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves")]
- FORMAT: (day, area)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
E
S
T
D
A
Y.
10/30/2017
bw = 139
-
bw before bed last night = 143
soreness = none
aches/injuries = right calf a bit tighter than usual in one spot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick
wakeup = 05:30 AM
log: 10/30/2017: rest day
05:30 AM: wakeup
05:45 AM: food: 1 incredible grapefruit, water w/ 1 lemon
06:00 AM: stretch: light
07:30 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing single leg raises (with shoes): x 25
- standing single leg abductions (with shoes): x 25
- standing calf raises: BW x 30
11:00 AM: food: siggis, black tea
12:00 PM: workout: bw
- dead hang ng chinups: BW x 8
- full dips: BW x 10
02:00 PM: workout: bw
- dead hang wide grip pullups: BW x 3
-- these just feel so uncomfortable to me
03:30 PM: food: whole foods: some indianish food from hotbar with chicken, salt/vinegar kettle chips, sweet green tea
04:30 PM: leg drain: 20 minutes
06:00 PM: food: coconut water, 2 x toasted sourdough, 2 x avocados, brie!
08:00 PM: food: strawberry kefir (OMG), water w/ 1 whole lemon
stretch:
- early morning: light stretching on and off
icing:
11:30 AM: ~30 min, right calf/under right knee
self massage:
10:00 AM: some light calf massage, both calves
04:00 PM: lots of light massage, both calves
leg drain:
04:30 PM: ~20 min
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
- 10/17
- 10/19
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves")]
- FORMAT: (day, area)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
7579
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: October 30, 2017, 11:40:29 am »
forum code cropped it all wrecked. nice shot.
7580
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: October 30, 2017, 08:45:53 am »nice part about, staying with the lead pack:
Quote
🇰🇪
Despite large gaps on the mens side come the finish line, the race highlighted something we have discussed a few times - mainly being the African mentality of stay with the leaders as long as you can!
🇰🇪
At 30k the lead pack was still 6 strong but just 12kilometres later 4 minutes separated the first 6 runners at the finish line
🇰🇪
A risky strategy which can lead to a really difficult last few kms of the race if you get it wrong, but for the ones who get it right the rewards are obvious
The top 6 runners were basically all 1 minute slower than each other, but were together at 30km of 42km. I think that illustrates "The Kenyan Way" nicely.
7581
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 30, 2017, 07:53:41 am »
Man, if true then that's a hell of a 10k time. You sure that's not on a bike though haha. The only suspicious thing for me is the HR? Avg of 124 at that pace over 10k?
That's the first thing I noticed too. Surely it's too low? That or the crappy treadmill heart rate monitor isn't reliable.
Speaking about low heart rates... i've stumbled upon something weird. I like to "analyze" runners efforts on strava - to learn something from them. Well, for some of the fast local people around here, i'm just perplexed. Some of them are running 5:0X-5:2X per mile over 5k, so 15:XX-16:XX 5k's, with HR's at ~125 BPM or so. To me that's insanely low. So then I look at another race a few months earlier, and the HR's are ~165 BPM, at a slightly slower pace. That made me do a double take.. I find that extremely odd. I know nothing about PED's, but that's the first time i've really wondered if people are doing them. Also, this happened for 2 people, who are "friends". Doesn't bother me any, just find it interesting. I wonder what someone's stats would look like if they just got on EPO or something. Or maybe they just had a serious tail wind, that'd probably be a legit explanation. FWIW, they are also fast with a more normal HR, just not as fast as this bigger 5k race with an incredibly low HR. I personally don't get how someone who is "near PR level" for a 5k effort, could run 3 x 5:0X miles, with such a low HR. I'd expect someone's HR to be that low, if they are used to running 4:2X per mile, and are trotting the 5:0X..
As for Mutumbo's friend, that's a fast pace for sure. I imagine that HR could be legit for a treadmill run, the treadmill itself does alot of work. I'd imagine it would be higher on a road/track run.
I've joined a touch rugby team so I'll be playing that once a week over summer on Thursday nights. We formed the team last week just over facebook at the last minute. First game is this Thursday. It will help keep me active.
nice!!!!
7582
Basketball / Re: NBA 2017 - 2018 Season
« on: October 30, 2017, 06:19:21 am »
"or was it amusing?" .. wtf?
that's some serious damage. it hit something in the air? a few feet higher and the pilots are toast.
that's some serious damage. it hit something in the air? a few feet higher and the pilots are toast.
7583
Boxing / Re: Misc Boxing News
« on: October 29, 2017, 09:17:42 pm »
seemed like a great fight, damn .. also seems like a horrible stoppage, unless the doc was saving his eye or something.
those head butts were brutal .. takam has a cannonball head and he knows how to use it, kinda looks dirty.
those head butts were brutal .. takam has a cannonball head and he knows how to use it, kinda looks dirty.
7584
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2017, 08:15:04 pm »
oh btw.. "page 500".
7585
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2017, 08:13:56 pm »Very cool vid. How was the camera moving during the slow mo or am I seeing things?
video editing
used to do that with my dunk videos .. made it look like someone was filming me.haha.
thanks man!
7586
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 29, 2017, 08:13:10 pm »
"good god" 
insane.
insane.7587
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 29, 2017, 08:12:54 pm »
Best part of this clip is watching the Lakers bench LMAO
i didn't even notice.. LMFAO. dirty.
7588
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: October 29, 2017, 06:19:50 pm »its the same thing this year, to me its even more exciting, cuz the homie drose is there too
i love when players move around
just really hope drose stays healthy and has a great year. dude has had some major injuries, which just sucks when you have that much skill/talent. man his first few years in the league were nuts, highlight fest.
7589
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2017, 05:04:00 pm »
A few more angles, uploaded a compilation of the clips, with some slight editing, to youtube. Used "lightworks" for video editing, it's decent. I could do some things with it eventually.
<a href="http://www.youtube.com/watch?v=Yqr2MdOCYnM" target="_blank">http://www.youtube.com/watch?v=Yqr2MdOCYnM</a>
7590
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 29, 2017, 04:43:19 pm »
Well, my high volume week is done: put in 91.8 miles. Feel pretty good, felt like I handled it well. Cramping ruined two workouts (yesterday and today), so that sucks.
Here's the tentative plan for now. I have it detailed in my head even further - I mapped it all out during various lighter runs where I can think easily (lol), which I may edit in.
This coming week is lighter.
Week: 10/30/2017 - 11/05/2017
- 5k race on 11/04/2017
- Monday: complete rest
- Tuesday
-- morning: 2 miles hard (@ < 5:40 avg, maybe), 1 mile moderate
-- evening: 4 x 400m with 100m jog rest, 8 x 200m with 100m jog rest
- Wednesday:
-- morning: very light recovery run: 5+ miles
-- evening: very light recovery run: 5+ miles
- Thursday:
-- morning: 3 x 1 mile light (sub 6 though)
-- evening: 4 x 400m with 100m jog rest
- Friday:
-- morning: very light recovery run: <= 3 miles
-- evening: very light recovery run: <= 3 miles
- Saturday:
-- morning: 5k race, with emphasis on a hard 2 miles
-- evening: light long run
- Sunday: complete rest
Week: 11/06/2017 - 11/12/2017: high volume, no race
Week: 11/13/2017 - 11/19/2017: moderate volume, 5k race
- 5k race on 11/18/2017
Week: 11/20/2017 - 11/26/2017: moderate volume, more 5k races
- 5k race on 11/23/2017
- 5k race on 11/25/2017
Week: 11/27/2017 - 12/03/2017: moderate volume, 1 mile race
- 1-mile race on 12/02/2017
Week: 12/04/2017 - 12/10/2017: low volume, 1 mile race
- 1 mile race on 12/06/2017
Week: 12/11/2017 - 12/17/2017: low volume, 1 mile race, 5k race
- 1-mile race on 12/13/2017
- 5k race on 12/17
Deload until 12/31/2017
peace!
Here's the tentative plan for now. I have it detailed in my head even further - I mapped it all out during various lighter runs where I can think easily (lol), which I may edit in.
This coming week is lighter.
Week: 10/30/2017 - 11/05/2017
- 5k race on 11/04/2017
- Monday: complete rest
- Tuesday
-- morning: 2 miles hard (@ < 5:40 avg, maybe), 1 mile moderate
-- evening: 4 x 400m with 100m jog rest, 8 x 200m with 100m jog rest
- Wednesday:
-- morning: very light recovery run: 5+ miles
-- evening: very light recovery run: 5+ miles
- Thursday:
-- morning: 3 x 1 mile light (sub 6 though)
-- evening: 4 x 400m with 100m jog rest
- Friday:
-- morning: very light recovery run: <= 3 miles
-- evening: very light recovery run: <= 3 miles
- Saturday:
-- morning: 5k race, with emphasis on a hard 2 miles
-- evening: light long run
- Sunday: complete rest
Week: 11/06/2017 - 11/12/2017: high volume, no race
Week: 11/13/2017 - 11/19/2017: moderate volume, 5k race
- 5k race on 11/18/2017
Week: 11/20/2017 - 11/26/2017: moderate volume, more 5k races
- 5k race on 11/23/2017
- 5k race on 11/25/2017
Week: 11/27/2017 - 12/03/2017: moderate volume, 1 mile race
- 1-mile race on 12/02/2017
Week: 12/04/2017 - 12/10/2017: low volume, 1 mile race
- 1 mile race on 12/06/2017
Week: 12/11/2017 - 12/17/2017: low volume, 1 mile race, 5k race
- 1-mile race on 12/13/2017
- 5k race on 12/17
Deload until 12/31/2017
peace!