03/30/2015
bw = 177
soreness: not much
run: ~7 mi
- slow
03/31/2015
bw = 177
soreness: not much
run: 3.5 mi
- slow
04/01/2015
rest
04/02/2015
bw = 178
run: ran an official 5k
- 22:50
- placed 205 out of 7,000+
- first mile decent (<7m), 2nd/3rd miles slow
- bad news: annoyed with how I ran, cramped up slightly (not lethal, but had to be careful), overall ran "slow" (by my standards of how I journal), only sprinting happened in the first mile (usually I sprint more in 2nd and 3rd miles), sore
- good news: ran shitty as fu*k and still got 22:50, so that's good news I imagine.
Learned alot from the race. Biggest thing that wrecked me initially, even though I had a good first mile, was getting out of the starting gates. Sooooo many people. Was constantly changing pace and trying to find pockets where I could separate and get out. I was in the 'middle' before the gate, so lots of people in front. In the future, I need to be in better shape and start closer to the front.
Also i'm still way too heavy. Time to push to < 160.
Also I started running in my original bikila's because they are easier to get into "forefoot form" than my newer bikilas. They are more minimalist so a bit more intense/risky, but, my feet are much stronger now so I think I should be able to handle it fine. I need to transition even more into forefoot.
During the race, first mile was mid foot.. 2nd/3rd broke down to heel striking & midfoot, made no sense. I've been good for most all of this month with midfoot striking so, no reason to heel strike at all.
I need to sprint more. My "jog + sprint" sessions were probably the most valuable of all of my training sessions. I think that's the period where I had my best runs. Mixing jogging + sprinting is an epic combo. I havn't been doing it as much because i've been running entirely in vibram's...... but now I can sprint in vibram's, so no reason for me not to be able to bring those sessions back.
Need to make sure I do my bodyweight exercises, post run. Strength has dropped a bit. It was going up for a while when I was performing pullups, sl squats, pushups regularly.
Stretch! I've been getting lazy with stretching. This is really bad because I feel so much better when i'm consistently stretching. My form improves significantly.
04/03/2015
bw = 175
soreness: everywhere
weird how I was so sore after the 5k.. it's like I havn't been running that distance, makes no sense. Normally i'm only sore in my calfs. After that 5k I was sore in quads/hams/shoulders etc.
run: ~7 mi
04/05/2015
bw = 174
soreness: still sore
run: ~7 mi
- forefoot & form emphasis
- form felt nice, slow
pC!!!
