updating through the day.
consistency consistency .. consistency.09/15/2016Bio: Morninggoals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly (left big toe especially)
injuries = left index finger swolen (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0
Food8 AM
- orange juice
- banana
Session: Morning9:30 AM
- heat index: 100 F
warmup
run: 3.1 mi in 22:22
- splits: 6:54, 7:18, 7:20
- this was actually a really good run .. given how hot it was and I maintained a solid form throughout
- calves tight after though, especially right
really nice finish though.. got down to almost sub 5 min/mi pace, didnt feel like it either.
Food10 AM
- 2% milk
- green tea
Food12 PM
- stir fry: whole wheat couscous, potato, carrot, garlic, kalamata olives, olive oil, salt/pepper, cayenne pepper, turmeric
- 2% milk
- beet + tart cherry juice
- green tea
feel STUFFED.
TODO:
evening session: ~12 minute test I THINK .. >= 2 mi goal
dinner
stretching
friday = complete rest
Session: Evening7 PM
warmups:
man.............. felt insanely good during warmups.. something is weird.. some of those warmup runs felt so effortless & perfect.
~2 mile run:
- 2.01 mi in 12m35s
- 1.94 mi for 12-minute test
- splits: 5:58, 6:27
- epic fail actually.. dno what was up with me.. i didn't even sprint at the end and i definitely could have. mental shit.
i think running more mile/1km repeats is the solution.. need to really focus on a pace and just holding it 100%. I think that's my main problem right now.. i'm basically programmed to 'drift up slowly' now.. need to address that and re-program to holding a damn pace and that's it.. so, for example, at the start of that first mile i'm going to fast.. if I pick 5:45, I need to just work on sticking to that the entire mile. This is pretty obvious but i'm just not doing it.
need to fix.
regardless, felt so damn good tonight..
right shin/left achilles were acting up after the run .. kind of odd. glad tomorrow is a rest day.
Food8 PM
- 2% milk
- banana
- rice pudding
Food10:30 PM
- rice pudding
- beet + tart cherry juice
Session: Stretchingoff and on from ~8 PM to ~11 PM
- lots of quad, hamstring, upper, calves, feet, wrists, forearms, etc
pc!