Going to rest again today: AELS AETS AERS
- still sick, but it's almost cleared up .. with this "cold weather" & a 5K on sat, going to get an extra day.
- back of right knee is slightly tight .. this is some kind of weird tightness that happens to my calf/knee on occasion, it's best not to run through it, as it can get really bad. I started feeling it yesterday. Today it's actually a little less. I think stiff leg calf stretches seem to trigger it. I just did some loaded stretches outside though, and they actually felt great. So I think it's the some of the stretches where I force my foot into dorsiflexion with a straight leg.
man.. the pups love this weather. been 55-65 F the last few days. The big one doesn't get tired in this weather, normally after 15-30 minutes he's toast. He can go forever in cool weather though. They are also so frisky & happy, just running around going nuts, and rolling around. hah.
new shoes should arrive soon
10/31/2017bw = 140
bw before bed last night = 143
soreness = none
aches/injuries = right calf/back of knee a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good but barely sick
wakeup = 05:30 AM
log: 10/31/2017: rest
05:30 AM: wakeup
05:45 AM: food: 2% milk, high fiber oatmeal, water w/ 1 whole lemon
07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches
11:00 AM: food: huge saute'd yam in olive oil/pink sea salt/black pepper, chicken italiano from whole foods, black tea
02:45 PM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
-- tough for some reason hah
- standing single leg raises: x 25
- standing single leg abductions: x 25
03:10 PM: food: siggi's
- man I love this stuff .. small bottle of siggi's (swedish drinkable yogurt or something)
06:00 PM: workout: bw
- 5-sec dead hang pullups: BW x 5
- full dips: BW x 8
- standing single leg raises: x 30
- standing single leg abductions: x 30
06:30 PM: food: 2 x toasted sourdough bread, another slice untoasted, 2 x avocado, brie, coconut water
- ridiculous!
07:30 PM: leg drain: 20 minutes
09:15 PM: food: 2% milk, water w/ whole lemon
stretch:07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches
icing:self massage:leg drain:07:30 PM: 20 minutes
Monthly Tracker: October 2017October (10) 2017TODO:- 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)(31,140)]
- 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"),(31,"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"),("right calf/back of knee a bit tight")]
- 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"),(31,"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"),(31,"loose")]
- 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"),(31,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves"),(30,"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"),(30,"none")]
- 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),(31,05:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
