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deadline is over.. looks like i'm the only one racing 1600m tmw............. lol.

trying to get it in my head that it might just be a nice solo training session style mile PR attempt.

very quick log for yesterday

---

07/13/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 8

wakeup = 07:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 31?
HR high: ?

log:
08:00 AM: rxbar, water
08:30 AM: workout: very light shuffle (grass/dirt/rocks): 30 minutes @ trying to keep HR under 105 BPM // avg 108
10:00 AM: workout: bw
10:15 AM: 6 x eggs, beet juice, water
... bunch of light stuff, french bread, etc
08:00 PM: workout: very light (grass/dirt/rocks): ~30min
09:00 PM: food: char hut: double grilled chicken pita w/ bacon, rice/black beans, water
11:00 PM: food: orange juice


workout: very light shuffle (grass/dirt/rocks): 30 minutes @ trying to keep HR under 105 BPM // avg 108
- https://www.strava.com/activities/1699612373



^^ kinda nuts for my HR to be that low in the heat.. pace was slow but still, pretty crazy. just trying to get more efficient, seems like it's slowly happening.



workout: bw
- ok

3-5sec dead hang ng pullups: BW x 8
full dips: BW x 8



workout: very light (grass/dirt/rocks): ~30min
- https://www.strava.com/activities/1700705468

easy day.

edit: i feel so sick after my evening run. think i ate too much earlier, mucous was thick during my evening run but i was mostly going slow so that helped. after i got home, drank a ton of water and now i feel like death. ;d

edit #2: feeling way better before i sleep.. natural fruit juices + tons of water cleaned me up. took a while, but feel decent now. that was scary. thought i was going to throw up for a bit. spit no longer thick either.

the spit test is a really good one. if it's thick, bad. if it's like water, good. (from my experience).

---

07/15/2018

bw = 142
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = adductors barely, side of left foot slightly when walking barefoot outside
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:35 AM: rxbar, water
09:00 AM: workout: light but brutal heat run (grass/dirt/rocks, ss/p, very hot): ~1h:10m // HR data is basically a steady increase (tho same effort) for the entire hour
10:00 AM: food: grapefruit juice, acai juice
10:30 AM: food: (rebel) chocolate drink, water
01:00 PM: food: bocas grill: caesar salad, steak/eggs/bacon/arepa, toddy milkshake (heaven), 2 x water w/ lime
03:30 PM: nap: 2 hours
06:00 PM: food: acai drink, water
07:45 PM: workout: light longish run (grass, hamstrings sore af): 2 hr w/ {mile 12 = 6:35 @ progression from 7:45 to 5:35]
09:45 PM: food: TONS OF WATER, acai drink
10:30 PM: food: orange juice, water
11:30 PM: food: rxbar, water



workout: light but brutal heat run (grass/dirt/rocks, ss/p, very hot): ~1h:10m // HR data is basically a steady increase (tho same effort) for the entire hour
- https://www.strava.com/athletes/15557254





workout: light longish run (grass, hamstrings sore af): 2 hr w/ {mile 12 = 6:35 @ progression from 7:45 to 5:35]
- https://www.strava.com/activities/1705555630






feel so wrecked after this run. stomach = toast. also had one sip of water at their water fountain, shit is probably tainted.

Hopefully, have a traditionally very fast 5k Thursday evening, then hopefully another one (no idea if fast) on Sunday.

I write "hopefully" when it comes to racing now, because if I feel anything weird, I abort the mission. I also don't sign up for the race until the last minute, just in case something feels odd I don't have that "omg you signed up" feeling.

I race *alot*, because I love it. Just need to make sure I don't get greedy and push through injuries. Health remains my #1 constraint because there's no way I can reach my main goals (freak status) by grinding through injuries. In addition to that, my shift from roads to grass/dirt seems to be one of the best decisions i've ever made. I really do feel incredible by training on "natural surfaces". Feel like I recover faster, can run longer, get beat up less, feel faster & more bouncy etc. Also, all of the slow relaxed running i'm doing makes me feel so strong.

That said, this week is going to be lots of slow relaxed running, other than the races. Just need to keep my legs/heart/lungs fresh and get to the start feeling ready to battle.

:smiley:

pc!

light day.

---

07/17/2018

bw = 143
bw before bed last night = ?
soreness = hamstrings slightly
aches/injuries = left ankle slightly (mostly ankle, achilles-ish maybe dno)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: 31
HR high: ?

log:
08:35 AM: rxbar, water
09:00 AM: workout: very light shuffle (grass/dirt/rocks, ss/p, very hot): 1h26m ::: felt great! wanted to keep going, but just ran out of time.
10:30 AM: workout: bw
10:45 AM: food: beet juice, banana, water
11:15 AM: food: dunkin donuts: frozen coffee w/ whipped cream, 4 x egg & cheese wraps, water
02:00 PM: food: banana, rxbar, trail mix bar, a few chocolates, water
06:00 PM: food: whole foods: some orange chicken, some beef, yellow rice, water
08:10 PM: workout: light (grass/mud/flooded, legs getting better): 1h:27m ::: 5k race Thursday, hoping it's very fast!
09:45 PM: food: koia coconut/almond drink, milk chocolate bar, french bread/irish butter, water
11:45 PM: food: orange juice, rxbar, water
11:50 PM: light stretching (quads/calves/top of feet)

workout: very light shuffle (grass/dirt/rocks, ss/p, very hot): 1h26m ::: felt great! wanted to keep going, but just ran out of time.
- https://www.strava.com/activities/1708543073





workout: light (grass/mud/flooded, legs getting better): 1h:27m ::: 5k race Thursday, hoping it's very fast!
- https://www.strava.com/activities/1709862912

5k tonight, most likely fast: 16:XX top spot

planned on getting a 30min run in early this morning. woke up at 7:30, felt tired, went back to sleep at 8, woke up at 9:45. nice.



i figure that was the better decision.

feel great right now hah.



edit: also, I dreamed I was at one of my fav courts (vincent torres park, the outdoor one with the roof), and I hit every shot. didn't miss. maybe tonight will be a serious performance?

going to make 4:5X pace my girlfriend.

going to hit it every single day, every session, even if it's just for a few seconds.

we need to spend more time together, more often, until we are fed up with each other, then i'll move on to 4:4X.

so, not much is changing, other than that. if i'm doing mostly light runs, it'll just have some 4:5X pace in there somewhere.

---

07/20/2018

bw = 145
- heavy!
bw before bed last night = ?
soreness = none, after morning session:
aches/injuries = calves achy in a few spots
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:00 AM: water
09:00 AM: workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
10:15 AM: food: rebbl protein/cold brew drink, water
01:00 PM: food: tucci's pizza: 3 slices of ricotta/sausage pizza, 5 chicken wings, water
04:00 PM: food: rebbl turmeric/lemon drink, water
07:00 PM: water
07:55 PM: workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
09:30 PM: water
10:30 PM: food: toasted english muffin with peanut butter, orange juice
11:30 PM: food: some salted/roasted peanuts - crack em to eat em



workout: quick workout (grass, s/s, legs good, fasted): w/u + {progression, 1' consecutively @ 8:00, 7:00, 6:00, 5:30, 1.5' @ 5:00} + 1.5' lunges ::: trying to safely bring back lunges, need more power
- https://www.strava.com/activities/1715270905

been wanting to bring back lunges for so long.. just always "worries me" given the initial soreness & some of the tweaks i've had by combining them with running (improperly).

really need more power though, so going to try and phase them back in.

legs already dead from that 1.5 minutes of lunging: hamstrings/adductors/glutes "taxed". heh. when my jumping was way up many years ago, I could do an hour straight of them, no problem. legs were also 2x the size they are now.. tehe. ;f





workout: light (grass/mud/mush): 1h:22m with a tiny progression mixed in {progression: 40s @ 7:00, 30s @ 6:00, 2' @ 4:55 min/mi} ::: felt great // legs sore from lunges though
- https://www.strava.com/activities/1716291074



^^ felt great. hit that pace really smooth.