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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 30, 2017, 01:47:14 pm »
07/30/2017
bw = 160
soreness = calves alot, quads slightly
aches = left lower back slightly, right foot (plantar fascia) moderate
light walk: recovery, "fat burn"
- 7:30 AM
- 9.1 miles in 2h:34m
- wore heavier shoes: my heavier NB's
- right foot achy
- slowed down from ~15 min/mi pace to around ~17 min/mi pace because right hip was starting to feel it .. the repetition of JUST WALKING seems to always make my hip achier than when I mix in runs/intervals.. 17 min/mi felt fine though.
- feel good after.. but feel very sore in my calves.
low intensity, just to get the blood pumping. not considering these an actual training session.
did some good reading.. mostly on stego, covert channels, subliminal channels, etc.. fun stuff.
light bodyweight session:
- ~4 PM
- chinups: BW x 8
- full dips: BW x 12
- standing single leg straight leg hip flexion: x 20
- standing single leg abduction: x 20
- single leg calf raise: BW x 15
- seated double leg extension: x 20
-- right medial hamstring "clicks" on extension, can feel it too.. lame.. feels annoying.
interestingly, last year, coming back from injury, I started picking up my training around the same time as I am now, though a little earlier this time.
so technically i'm starting earlier this go around.. way earlier when it comes to speed emphasis.
i'm really optimistic about my current training ideology/experiment.. i'm very curious though to see what happens in some upcoming 5k races. I mean, I can't see myself training specifically for it, I just don't want to.. so I wonder if i'll even crack 20 minutes, and if i'll run a very hard first mile. I have no idea tbh .. My goal right now is 1-mile & vert, so 5k isn't really in the cards - but still curious how I will perform if I run a race. The adrenaline of "race day" seems to have helped me complete 5k's when I was PR'n like crazy last year - while not running with much volume in my training. ie, I achieved my best 5k times when I was running 1 to 2 miles all out in training - so leaving 1.2 miles out of the equation but still somehow being able to complete it during a race. The speed work & 1-2 mile PR attempts just made me feel great.
I'll start extending my training to ~1 mile fairly soon, on occasion - not often.. but, i'm more interested in extending my speed to 400m, 800m, and 1km. The best thing I did last year, was start really pushing the paces on my < 1 mile intervals.. That gave me so much reserve power.
The trick really seems to be running economy imho.. i've said it before, all this talk of vo2max/lactic threshold is fine, but, if i can get my nervous system to give me more power per stride & cause the muscles to relax sooner after each contact, i'm going to be significantly faster over a variety of distances. It seems to always come back to the damn nervous system
When I started experimenting with high volume runs in Jan/Feb, prior to getting injured .. I started to feel like absolute crap. My speed felt like it was disappearing.. I was just running for waaaaaay too long and my CNS didn't like it.. sure I might have been developing my heart/lungs better, but, it seemed like having a more powerful cns/engine allowed me to achieve higher paces more easily. If I didn't get hurt, I imagine tapering & implementing more speed work would have been impressive .. but, I do prefer always feeling "powerful" in training. Feeling dead/weak is not fun.. it's the exact same with dunking. Pretty much always feeling like you're ready to jump out of the gym feels amazing.
bw = 160
soreness = calves alot, quads slightly
aches = left lower back slightly, right foot (plantar fascia) moderate
light walk: recovery, "fat burn"
- 7:30 AM
- 9.1 miles in 2h:34m
- wore heavier shoes: my heavier NB's
- right foot achy
- slowed down from ~15 min/mi pace to around ~17 min/mi pace because right hip was starting to feel it .. the repetition of JUST WALKING seems to always make my hip achier than when I mix in runs/intervals.. 17 min/mi felt fine though.
- feel good after.. but feel very sore in my calves.
low intensity, just to get the blood pumping. not considering these an actual training session.
did some good reading.. mostly on stego, covert channels, subliminal channels, etc.. fun stuff.
light bodyweight session:
- ~4 PM
- chinups: BW x 8
- full dips: BW x 12
- standing single leg straight leg hip flexion: x 20
- standing single leg abduction: x 20
- single leg calf raise: BW x 15
- seated double leg extension: x 20
-- right medial hamstring "clicks" on extension, can feel it too.. lame.. feels annoying.
interestingly, last year, coming back from injury, I started picking up my training around the same time as I am now, though a little earlier this time.
so technically i'm starting earlier this go around.. way earlier when it comes to speed emphasis.
i'm really optimistic about my current training ideology/experiment.. i'm very curious though to see what happens in some upcoming 5k races. I mean, I can't see myself training specifically for it, I just don't want to.. so I wonder if i'll even crack 20 minutes, and if i'll run a very hard first mile. I have no idea tbh .. My goal right now is 1-mile & vert, so 5k isn't really in the cards - but still curious how I will perform if I run a race. The adrenaline of "race day" seems to have helped me complete 5k's when I was PR'n like crazy last year - while not running with much volume in my training. ie, I achieved my best 5k times when I was running 1 to 2 miles all out in training - so leaving 1.2 miles out of the equation but still somehow being able to complete it during a race. The speed work & 1-2 mile PR attempts just made me feel great.
I'll start extending my training to ~1 mile fairly soon, on occasion - not often.. but, i'm more interested in extending my speed to 400m, 800m, and 1km. The best thing I did last year, was start really pushing the paces on my < 1 mile intervals.. That gave me so much reserve power.
The trick really seems to be running economy imho.. i've said it before, all this talk of vo2max/lactic threshold is fine, but, if i can get my nervous system to give me more power per stride & cause the muscles to relax sooner after each contact, i'm going to be significantly faster over a variety of distances. It seems to always come back to the damn nervous system
When I started experimenting with high volume runs in Jan/Feb, prior to getting injured .. I started to feel like absolute crap. My speed felt like it was disappearing.. I was just running for waaaaaay too long and my CNS didn't like it.. sure I might have been developing my heart/lungs better, but, it seemed like having a more powerful cns/engine allowed me to achieve higher paces more easily. If I didn't get hurt, I imagine tapering & implementing more speed work would have been impressive .. but, I do prefer always feeling "powerful" in training. Feeling dead/weak is not fun.. it's the exact same with dunking. Pretty much always feeling like you're ready to jump out of the gym feels amazing.
def healthy.
