Thanks for the reply, especially the Cluster contrast thing, i will have to look into it.
171104 2km Running Hill race with my girlHaving a running event on Sat morning, I decide to skip my W6 plyo and hope to do it on sat(after the run) or sunday)
We trained well for this run, running 2km and 3 times a weeks and running up and down the stair at the track (10 x 40steps etc).
I would say we are pretty well prepared. And target time was reached.
During the race, we blasted off right from the start along side with a bunch of teenage kid. There is really no time for us to slow down, 2 min in to the race, people started to slow down and we started to pass people. Still many kids infront of us, and for the first time, we are running up and down hill... We see kids dashing down hill with big step so fast...which we never train for and end up trying to go faster with big step holding hands. We see daddy runner being 3 meter ahead leaving their boy behind sprinting down hill only to end up landing face first sliding down for half a meter right before us. We end up have to hop to the side and go on with out looking back. But I did hear that dad ask him to get up and go on... Guess sliding on slippery sandy/stone down hill is better than rubbing against cement floor. I did hear the boy cry few sec later. Just brutal, I am glad that I did hold on to her.
The whole run felt like driving in a race track. So many things happening at once, no time to think, no time to slow down.. just run on. The only thing I did is the check the clock and encouraged my girl at 2min and 5 min mark (which is about our 1 lap and 2.5 lap times).
The end of the run require us to run up a High hill with 256 steps. We got stoned right off the start here... We started walking briefly and started losing our position... there is this boy who we passed before.... he blow by us here... and we try to get pass him again.. but we end up losing at about 200 stairs. We lost to him for about 20 sec at the end. Going down the stair is dangerous also... consider our leg is going soft already. (so going up 256 stairs in one go is... totally different than going up and down 10 flights of stair... we now know)
At the end, we got 3rd place. Falling behind 1st by 50sec. There are at least 2 times where I spotted 1st place in sight. But we just could not gain on him.
My leg especially my calf was shaking for nearly 10 min after the run. However, my girl seems to be fine. The whole race lasted 14 min only. with avg pace at 6.5min/km .
It is weird, I thought I am fit, running at least once or twice per week. My calf has been activated with my FWD stride running always and also with the Dumbell calf raise I had been doing. But for some reason, My leg muscle is so sore the next day. I mean my Calf is sore....which should never happened. This Sprinting some how shocked my system.
I could not do Plyo after the event and i could not do it the next day. (so i now skipped my plyo session 2 weeks in a row)
141106 W7 Weight Session with Coach AMy leg is sore. Glute, Calfe Quad and ham... all sore. But I still manage to complete today session. Start of Week 7
Keep increasing the weight...
345lbs only manage to do 2 reps. (3set of 2) (Suppose to do 3x3)
2965lbs Hip Thrust (4set of 6)
60lbs Single leg calf (4set of 6)
My body weight is not going down.. it go back to 186lbs Sunday night and 183lbs Monday Morning.
https://youtu.be/cF1DJ6HicTM<![CDATA[<a href="http://www.youtube.com/watch?v=cF1DJ6HicTM" target="_blank">http://www.youtube.com/watch?v=cF1DJ6HicTM</a>]]>
