felt slow/beat up this morning, but ran really good. winning.
10/26/2017bw = 142
bw before bed last night = 145
soreness = calves slightly
aches/injuries = bottom of left & right big toe slightly - from hamstrings stretches yesterday i think (SHIT!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but slightly sick
wakeup = 06:00 AM
-
diet:06:00 AM: black coffee, 1 grapefruit, cup of coconut water
07:30 AM: workout: hard running + bw at park
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 8
- 5-sec dead hang close grip chinups: BW x 5
- deep pushups on bars: BW x 15
- 5-sec dead hang wide pllups: BW x 3
- front bar dips: BW x 5
09:30 AM: 2% milk, 1/2 natalie's pink lemonade
11:00 AM: 1 saute'd huge yam (crazy sweet), 2 avocado, chicken skewer, sweet green tea, 2 small pieces of sourdough
- yam was ridiculous
04:00 PM: protein + water, 1/2 natalie's pink lemonade
05:45 PM: 1 cup coconut water, avocado
- needed some more fats
06:30 PM: workout: light mixed with speed
- dead
08:00 PM: 2% milk
09:00 PM: avocado, 2 x sourdough, kefir (omg), coconut water, high fiber oatmeal, sigis
stretch:01:00 PM: light calves, light quads
04:15 PM: soleus during dishes
05:00 PM: everything, light stuff
09:15 PM: everything before bed
icing:self massage:leg drain:workout: morning relaxed speed, not feeling too great (slightly sick), GREAT session: w/u-2.5, 1.41 mi / 2260k @ {5:32 + 2:21/5:41), 1 mi @ 5:39, 2 x 260m, c/d-2.5, no watch!!-
https://www.strava.com/activities/1247678350slightly sick but, body fought it pretty good i think.. nothing major. didn't feel too fast early on during warmups, but then on a few strides before hitting the first 1.4 mi, i started feeling some power..
my goal was a hard (but relaxed) 1.4 mi @ an average of < 5:40 min/mi pace, surprising success, without looking at my watch at all.. I knew I was moving decent when some little kid on a bike tried to keep up with me and I smoked him, haha. That made me laugh & relax even more.
Then I finished with one more mile, which I wanted under 5:40 ..
I love not looking at my watch, it's the best decision i've made with running so far.. It really helps me focus on what my body wants to give me that day, instead of what I WANT my body to give me, which can be two very different things.. and when they are very different, it can become stressful -> tightening up more, fighting harder, etc..
Learning alot from researching these Kenyan runners. Absolutely love how they train & approach running.
wow, my stride freq was awesome on the 1.4! low 180's avg, never going above 188 for max. Exactly what I want.
TODO: 800's - cut down perhaps - mixed with trotting
- kinda
workout: evening relaxed speed, legs dead: 1.5 mi path - carved out 2 x 800m {wu-2:53/5:46, 2:38/5:16}, 2 x 420m {1:19.4/5:06, 1:29.5/5:49}, no watch, light jog recovery -
https://www.strava.com/activities/1248434756pretty beat up by tonight, didn't have much in me. Happy about the 2 800's though .. first one (warmup) was @ 178 SPM! Second one was at 189 SPM. So both under 190 .. under 180 is pretty cool.
tmw = light recovery.
Monthly Tracker: October 2017October (10) 2017TODO:- 10/3
- 10/4
- 10/17
- 10/19
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),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142)]
- 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),(15,19:08,19:18),(21,19:21,19:10)]
- 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"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly")]
- 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"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none")]
- 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"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"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"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves")]
- FORMAT: (day, area)
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"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"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),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)
