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following your basically linear improvement has been really fun. makes me want to run.

thanks man! and that's cool .. If you look at my previous few months, I haven't really done any LONG running.. it's all short/middle with lots of speed work. My legs felt really good the whole time.. so I think if you were to take a similar approach (low volume/moderate-high intensity), you could still improve vert without any fears. I didn't jump at all basically, during this time.. yet my legs still retained a decent amount of power/bounce and my jumping didn't feel bad at all on Friday, so that's promising. Had I been jumping, I imagine my SLRVJ would be pretty decent right now.

This running life is pretty cool.. I've met some nice/dedicated people too, which is really great. I guess the idea of competing is a great training stimulus too.. That's one thing we sometimes miss from training solo - that competition effect.. You get it when you dunk around tons of people, ie, when i'd go amp up and dunk in some gym/street court full of people hooping .. that extra adrenaline is basically that effect I feel when competing in running..

So that's a damn good training tool that was missing for me with running.. You're competitive so if you train for a 5k and run one, you'll probably get a bit hooked.

Plus.. there's so many hot women at these 5k races.. 

in my one truncated (by the DC sniper) year of HS xc, i think my PR was around 20:30. but i was a (1) a wuss and (2) didn't take it seriously. wonder what i could run now if i gave myself some time to ease into it.

that f'n sniper scared me to death.. I've mentioned it before to you, but we'd all be worried at the basketball courts.. Was just an eery feeling.

ya that's still a really good time, especially for not taking it serious. At most of these races, pretty fit people are still struggling to hit 20's and most people don't get sub 20.. so for "average but dedicated" athletes, seems like sub-20 is similar to 35" (maybe 34") RVJ or 30" SVJ. I wanted to actually do a "theoretical equivalence" (numbers out of a hat) of 1-mile/5k times to RVJ, i should do that, sounds fun.

The "wuss" part is really hard to overcome.. i'm still trying to overcome it haha.

one of our sister agencies sponsored a multi-distance event in the mountains this past summer, would be dope to run in the 5k race next year: http://yumtoyikes.com/2016/07/05/hunza-marathon-pakistan/. there were only two 5k participants, one man and one woman, and the guy ran 25:xx. in fairness, hunza is over 8,000 feet above sea level and mountainous as hell.

damn had you done it last year, guaranteed top 3.. lul.

How many people did the marathon? Seems pretty beast.

if they hold it at the same time next year i'll be in the states, but if i'm here then that could be awesome. going on a couple of these hikes has also made me want to run: trail running > road running.

ya I have no idea what that trail life is about.. I think i'd definitely enjoy it. I also wouldn't run trails while being obsessed with numbers, i'd run them slow and relaxed.. When I run "fast", everything is a blur.. You can't take anything in.

go get 17:59.

thanks man.. will try!!

my legs/body feel so destroyed from that dunk session .. going to do some speed tonight, curious to see if i'm able to get under 5 min/mi pace for "anything" .. cns was dead for the last speed session.

I need to be fully recovered on 12/7 (1-mile), 12/14 (1-mile), and 12/18 (5k).

im going to experiment a bit with adding in slow long volume, ie some kenyan stuff... curious to see if it helps.. so:
- speed: 2-3x/wk
- long slow volume: 2-3x/wk
- maybe one hard long run: maybe 1x/wk
- and light jumping (to make sure I can go do a dunk session whenever I want, and not die from it): ~2-3x/wk



pc!!!

there were about 20 people in the marathon, i think. mostly pakistanis and a few germans.

gymnastic stuff hasn't seized me at all -- partly because my wrist is fuxored -- and my schedule is too erratic at night to make frequent gym-going a thing. but i could run in the mornings and go to the gym a couple of times a week just to keep strength up. on the road would have to do jump rope but that's cool.

there were about 20 people in the marathon, i think. mostly pakistanis and a few germans.

damn small.. cool though.

gymnastic stuff hasn't seized me at all -- partly because my wrist is fuxored -- and my schedule is too erratic at night to make frequent gym-going a thing.

ya that's the problem i had with calisthenics.. wrecked my elbow. lots of other stuff seemed to be falling apart too - hip flexor (probably from so much hip flexion exercises).. I felt strong and my legs felt pretty strong back then though.. miss that feeling somewhat.. now when I feel 'strong', it's more just "powerful and light", which I guess i'll take over feeling strong. 

sux about the wrist.. stuff like that is so frustrating.

but i could run in the mornings and go to the gym a couple of times a week just to keep strength up. on the road would have to do jump rope but that's cool.

ya man give some morning runs a try.. try some steady state relaxed runs (~20-30 min), and then also try some higher speed intervals (10 x ~200m moderate with walk or jog back rest).. obviously don't go crazy right off the bat - for fear of soreness/aches etc..

curious to see how you feel from it & if you like it.. i imagine you will gravitate more towards the interval/speed work.

 

12/2/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~2 AM
wakeup = 8:30 AM
bw = 146 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings slightly (right more-so)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

9 AM

- cereal + 2% milk
- 1/2 sweet green tea



Session: Afternoon

12:30 PM

walk: 9.14 mi in 2:27:35
- pace: 16:09 min/mi
- calf hurt slightly





Food

2 PM

- 2% milk
- some sweet green tea



Food

2:30 PM

- 2% milk
- propel
- 1/2 sweet green tea
- grilled chicken sandwich on english muffin + asiago cheese



Food

7 PM

- boiled potatoes, carrots, broccoli -> basically made it into a soup
- 5 x eggs
- propel



Food

9 PM

- 2% milk
- propel
- banana
- banana nut oatmeal + honey




lots of hamstring/quad/calf stretching.

right calf (soleus) still strained but a little better than last night.

right "soleus tear" still painful. not looking too good for Wednesday's mile race.



12/4/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 148 lb.
-
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles slightly (from calf stretching), left knee patellar tendonitis feeling slightly (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

10 AM

- 2% milk



Food

11:30 AM

- sausage egg and cheese on a pumpernickel bagel
- chocolate muffin
- orange juice



Food

3 PM

- propel



Session: Stretching

4:30 PM

- light stretching
- hamstrings/calves/quads/upper



Food

5 PM

- homemade soup: potatoes, carrots, broccoli



Session: Evening

6 PM

long moderate/fast walk: 9.16 mi in 2h:14m:25s
- pace: 14:40 min/mi
- relaxed but fast
- wore my useless brooks XC shoes.. great for walking





4.8 mph max. kewl. walking power coming back.




Food

8:15 PM

- 2% milk



Food

9 PM

- 1/2 of a sausage egg and cheese wrap
- 5 x eggs
- propel
- cinnamon muffin



Bio

shins hurting a bit, right especially.. funny how fast walking is so damn intense.

right hip a little picky.





Food

11 PM

- 2% milk
- cranberry almond oatmeal + honey
- banana



Session: Stretching

1:30 AM

- stretch!



Bio

was on the couch for a few hours.. replying below etc.. got up to let the dogs check their peeps outside etc, literally no calf pain.. that's how fast this thing can disappear.. but, i'm counting on it coming back soon or by tomorrow morning.. coming back to the point where I know it's there at least.

crazy though..



though, both calves are just "tight/thick" probably from the combo of stretching + long walking.. but crazy how that sharp pain disappeared, at least for now.



also, tomorrow i'm going to create a small "walking thread" in the running section.. just to jot down some observations.. i dno, there's some weird stuff I notice while walking.. need to keep track of things I notice in a separate thread.

maybe bail on the race.

right "soleus tear" 100x better.. havent felt it much at all today.. i imagine if i stretched it into a weird position i'd feel something, but refraining.

this causes a dilemma tho.. do I test it out tonight with some short speed work? do I walk? because Tuesday i'm not doing anything - rest before a race.. So if I test it lightly tonight & let it recover tomorrow, I could be near 100% on wednesday.. though, if I test it tonight and it flares it up, then I won't be able to race on Wednesday.. and finally, if I don't test it tonight, then i'll be testing it on Wednesday for a race - because it will most undoubtedly feel great on Wednesday if I rest it again tonight, but that could also be risky.

I'm leaning towards testing it lightly tonight.. just some light short runs with jog or walk back recovery, progressing intensity safely depending on how it feels. Scrapping the session if I feel anything.



12/5/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles barely (from calf stretching), left knee patellar tendonitis feeling barely (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

10:30 AM

- cereal + 2% milk
- green tea
- banana



Food

1 PM

- ensure



Food

3 PM

- whey protein bar @ whole foods



Food

4:30 PM

- 3 x tomato basil mozzarella pizza
- 1/6th watermelon



Session: Evening

7:15 PM

testing my calf: brief speed session: 100m, 200m, 400m, 1000m
- held up good
- it was a little tight during warmup, but then it disappeared
- 1000m: 3:12 @ 5:10 min/mi pace <- happy about this.. relaxed but hard



So, no more stretching, walking, or anything ... time to rest up. I imagine i'll be able to push it hard on Wednesday (1-mile race).

This 1-mile race (on 12/7) is really fast.. it'd had winners from 4:19-4:29 etc.. usually the winner is around 4:30. So if I try to keep up with them, I risk burning out hard at ~800m... but i dno. I've never done a 1-mile race so who knows, i'll probably just go with my normal strategy of "go all out".

The 1-mile race on 12/14 is slower .. winners usually in the 4:40-4:49 range.



Food

8 PM

- 2% milk



Food

9 PM

- 6 x eggs + english muffin + munster cheese (munster = BAD IDEA) 
- propel
- banana



Food

10 PM

- 2% milk
- chocolate chip cookie from whole foods



tired af. calf feels good so far .. a little more sore than before but nothing scary.