last hard workout before the coral springs half! fu*k, that's going to be rough. lol.
got some run photos, will post some as the days go along.
this is ~5:3Xish pace (about a mile or so in), looking fairly comfortable, until 2.x mi when i started hurting. I've got some hurt photos.. lool.
03/20/2018bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon
)
aches/injuries after track = both ankles achy, left ankle also bruise from clipping myself with my sharp rc5000v2's (takes skin off, rugged grip), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 04:30 AM
log:05:00 AM: food: oatmeal + honey + pink salt, water
05:45 AM: workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
08:00 AM: food: rxbar, water
09:30 AM: food: rxbar, 2 x banana, lots of water
12:30 PM: food: (late): 4 x egg sandwich on french bread which was lined with an avocado + roasted pepper hummus & some sauteed mushrooms, banana, lots of water
03:00 PM: food: wanted some kind of desert but only had rxbars, so, another rxbar, water
08:00 PM: food: 3 x sourdough multigrain with lots of roasted red pepper hummus, prunes, water
workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)-
https://www.strava.com/activities/1462266970great session!!
absolutely drenched.
very happy with that last ~210m (lane 3 or 4 offset) .. relaxed accel but still hit some solid speed. Afterwards I realized I should have just kept it going until 300m or 400m, since it was my last one). Derp. Pretty sure I can drop sub30 200's much easier now than in December.
^^ my last ~210m. nice.
nice.
really let my hips open up today, while trying to stay relaxed. sometimes I find myself just fighting my pace, ie, to go slower it seems like i'm expending MORE energy .. so really let my legs just flap around, gave me alot more speed while still keeping me pretty relaxed. I mean, that kind of running is my "end goal", to run with kenyan-ish form always and just fly when I want.
Also, just realized i'm still #1 on the FAU track 1 lap segment:
jajajaja.
