run day.
01/16/2017Bio: Morninglast night's sleep: 9 hours
last night fell asleep: 2:30 AM
wakeup = 11:30 AM
bw = 158 lb.
-
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly (probably from recent stretching)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Potential Races- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon:
http://a1amarathon.com/event-details/a1a-half-marathon/--
http://a1amarathon.com/event-details/results/- 03/25/2016: 6 AM: Coral Springs Half Marathon:
http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/-- would need to run ~6:30 min/mi to be top 3.
Protocols:- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food11:30 AM
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea
Stretching2 PM - 3 PM
- mobility + stretching
- lots of stuff
Food4 PM
- oatmeal + honey
- sweet green tea
- 2 x banana
- 1/2 pre-made fruit drink
Session: Evening7 PM
long slow run with some speed sprinkled in: 15.03 mi in 2h:17m:56s @ 9:11 min/mi pace
-
my favorite long run session so far!! 
- hit some decent speed during my short speed intervals, sub 5 pace for a few of them - which is what i was hoping
I think this is my favorite "long run variation" .. majority slow and relaxed, but a few hard runs/sprints mixed in. I had a 0.3 mi @ 4:59 pace in there which is good, haven't gone that speed in about a month. I might do more of these sessions; I really miss going "fast". I need to get some kind of near-max speed in every session like I was doing the previous 5 months, that makes running way more fun to me.
happy about it.
i think i just love running fast.. so if i can hit some serious speed for a small portion of a long slow run, i'm happy. lol. 6+ min/mi pace makes me sad.. 5:xx min/mi pace is ok.. 4:xx min/mi pace makes me happy.
i mean the feeling is just so much different.
legs/shoulders felt very loose/snappy tonight. mobility/stretching stuff i've done the last few days probably helping already. also my calves didn't bug me at all during the run .. left achilles slightly, but, kinda expected something like that given i havent run that speed in a while. quads felt kinda numb at one point tho, was odd.
i ran in my XC flats too.. i love those damn shoes.. those are definitely my "speed shoes". My nb rc5000v2's are definitely my distance shoes.
so i can run long & slow in my xc flats, but they are meant for some very fast efforts.
nb's are meant for consistently moderate pace long runs.
Food10 PM
- oreo blizzard from DQ
-- someone got it for me and i didn't turn it down.. LMFAO
- propel
- 1/2 pre-made fruit drink
Food12 AM
- vanilla soy milk
- banana
- propel
- 1/2 gingerale
DUDE I LOVE VANILLA SOY MILK.
been planning to experiment with less cow milk, see if i drop weight easier.. so replaced some of my cow milk intake with soy milk.. and man o man i'm loving the taste of vanilla soy milk. hahah.
tmw might be some more mobility/stretching stuff + limb isolation + cardio lifting (light).
Show Posts
lool.
