no more running until Sunday morning, last minute 5k race signup! lool.
10/13/2017bw = 144
bw before bed = ?
soreness = none
aches/injuries = left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, but quads dead
wakeup = 5:40 AM
diet:05:45 AM: black coffee
06:30 AM: some sips of sweet green tea on the car ride to track
06:45 AM: workout: track, speed
- legs dead .. quads = fatigued af. all good though, just need rest/food.
08:00 AM: sweet green tea
09:30 AM: whole foods: smoothie + whey, rxbar
01:30 PM: 2 x saute sweet potato (a ton), avocado, 4 x eggs sunny side up, water w/ lemon
02:30 PM: 2 hour nap, eek
06:30 PM: recovery walk
08:30 PM: 4 x grape fruit, chicken skewer, avocado, 2% milk, water w/ lemon
-
EPIC BATCH OF GRAPE FRUIT, INCREDIBLE.- felt so good after
-
stretch:- 10:00 AM: lots of quads at grocery store
- 10:30 AM: lots of "walking" hamstring, then lying down on couch - hips/glutes.
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day
workout: morning speed: fasted+black coffee, FAU track, pouring rain, LEGS DEAD, everything in LANE 4 (extra 12m for 200's, 24m for 400's, I think): 2 x ~212m, 2 x ~424m, 2 x ~212m, 2 x ~424m, 7 x ~212m ::: low 5's or high 4's min/mi for 400's, high 4's to mid 4's- 06:45 AM
-
https://www.strava.com/activities/1228289328legs pretty dead, quads especially. really felt it.
no more running until sunday! last minute 5k race signup.. it's a fast one, top 3 usually in 16:XX/17:XX. Just going to do some recovery walks with some light stretching following, tonight and tomorrow, but no actual running.
going to experiment with "fasted+black coffee" nutritional strategy for this 5k race .. curious to see how I perform AND if I have any problems cramping etc. So far, my fasted morning runs have been cramp free, so i'm optimistic. I really felt it this morning, perhaps due to the lack of calories & the fast paces, but I kind of think it's more due to just being beat up. If I relax and eat light but decent for today and saturday, should feel great sunday.
workout: recovery walk: progressively more intense splits, from very light (17:25 min/mi) to moderate (13:46 min/mi).legs felt pretty good!
probably going to do another one tomorrow morning, and then one later, very early evening. My legs usually feel great after walks like this, very light & bouncy. Also feels great knowing I won't be running at all tomorrow, nice little 1 day rest before I "crank it up" hehe. Hoping to PR my 2 mile/Cooper's test on Sunday by keeping up with the fast dudes.
friday:
- evening: walk
saturday:
- afternoon: walk
sunday:
- morning: race
- evening: light recovery
monday:
- rest
Monthly Tracker: October 2017October (10) 2017TODO:- 10/3
- 10/4
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)