run, jump, bw
02/03/2017Bio: Morninglast night's sleep: 7.5 hours
last night fell asleep: 5 AM
wakeup = 12:30 PM
bw = 156 lb.
-
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly, glutes slightly
aches = left knee barely (patella), left lower back (weird)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely, back of right knee barely
quad stretches throughout the day = none
standing desk (when on computer): no
feel = ok
water = alot
mosquito bites: 0
Potential Races- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon:
http://a1amarathon.com/event-details/a1a-half-marathon/--
http://a1amarathon.com/event-details/results/- 03/25/2016: 6 AM: Coral Springs Half Marathon:
http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/-- would need to run ~6:30 min/mi to be top 3.
Protocols:- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food12:30 PM
- cereal + 2% milk + honey
- green tea
Session: Afternoon4 PM
dead-hang neutral grip pullups: BW x 8
that's it. ;d
Food6 PM
- gatorade
- 1/2 fruit smoothie
Session: Evening7 PM
light run with some fast intervals mixed in: ~2.5 mi total
- ~0.3 mi @ 4:57 min/mi pace
- didn't feel too great at any point in the run, but had some good power
light/moderate jumps: ~10 SLRVJ each
- slowly building up intensity
- figured i'd jump bad, so planned on only doing backboard taps, but was just springing up too easy
- highest jump at the end (moderate/relaxed) was ~10'5 L-SLRVJ
walking lunges: 3 x football field up and back
-
so my HR is ~160-166 when I do lunges.... nice- tough as usual.. this volume kills my quad tendons/insertions and glutes... both knees also feel it, but after im done, legs/knees feel way better than before. so i think it's actually a good thing
- after, my calves are also wrecked.
- high volume walking lunges ftw.
walk back
^^^ damn, look at that nearly sustained ~160+ HR, in red.. in the middle of the session.. That was my lunge session... that's pretty damn good for a low-impact bw strength stimulus + cardio effect.i've always liked high volume walking lunges.. hope they end up giving me some great results & become a good replacement for long distance running.
Food8:30 PM
- 2% milk
- 1/2 fruit smoothie
- some lasagna
- some potato chips
- propel
Food4:30 PM
- cereal + 2% milk + honey
- english muffin with butter
well, happy about jumps.. was shocked tbh.. felt so damn good.
also my legs feel amazing right now.
iced my left knee a bunch.
so, it turns out my left knee injury - which seemed to emerge when I was running on grass, is worse than my right knee injury which came from kneeling down weird.
grass runs really wrecked my left knee.. patellar tendonitis or something.
the rest and icing i've been doing has definitely helped.
finally...... going to go back to low volume running.. i really wanted to do the high volume stuff, but, i was also getting slower.. it's not as fun. I wanted to build up my aerobic base bigtime but, who cares tbh.
with low volume/higher intensity running, i'll be more fresh, less overall impacts, and I can start getting back into jumping/calisthenics.
just need to take it easy and relax more.. but still push it a bit during training sessions.
I figure right now, i'm basically specializing in 1-mile runs & jumping. That's fun.. more fun than 5k's/half marathons/marathons etc.. I'll still run 5k's, but, definitely not planning on running anything longer.
Maybe now that I throw jumping back into the mix, i'll get some dunks.. Based on how I jumped today (like 2nd time in 6+ months), I think i'll have some good results if I stay consistent but utilize low volume as well. The biggest thing I have to worry about is my right hip flexor, I think it gets "Taxed" a bit when I drive my right knee up.
pc!!
