speed day but, had to shut it down… glutes sore but, left one more achy than sore. hereditary sacral spine issue seems to be inflamed lately (low back/sacral spine related stuff).
this speed session would have been really good if i was 100%. i mean, i was flying EZ and felt great.
now hoping this glute ache disappears quick.
03/06/2019
2019 spinach salads: 6
diet:
ate light/good. burger + milkshake for dinner.
soreness:
glutes: sore, but more achy than sore (left especially)
aches/injuries:
not much
left glute “ache”, low back/sacral spine ache
08:00 AM: this was going to be such a great session, fu*k! -> 1h43m @ {relaxed speed progression: 8 x ~330m, 6:41 min/mi to 4:54 min/mi, stopped because glutes (left especially) were too sore & low back achy} + {light miles} ::: (grass, spikes, felt great, nice weather)
felt really good on the ~330’s. last one made my left glute feel really achy so i stopped. glute soreness is from the lunges but there’s also some glute/hip achiness from the low back/sacral spine “issue”. sux.
only a few messups the first 20 minutes. 2 messups the first 15 minutes. by 40 minutes, all shoulder fatigue disappeared and i could have kept jump roping for a long time, was having fun. wonder if the SPM measurements show my actual “turns per minute” (130-140’s avg).
Thanks alot man! Saw your post this morning before I left. Man I felt crazy good… but had to back off early (only 0.5 mi in).
pc!
Sucked bad. :f I felt great warming up, even though I was hating how those nike 4% shoes feel.
Race starts, take off at ~5:45 min/mi feeling safe, then shortly after a “sharp u-turn” (i think the deceleration got me), I started feeling my left glute/hamstring, and shut it down immediately.
Just ended up jogging it out for 2.6 miles.
I left immediately afterwards, because I didn’t want to cool off much, so I could go do some jump rope.
Checked online a little while ago, still ended up getting 2nd AG with my slowest 5k ever (26:XX) hah. small race though.
Need to back off this week. Got some “ischial bursitis” going on (left leg). I’ve had this before quite a few times. This one seems a bit more significant than most though sooo… need to be careful. I was flying easy when I tweaked it on Wednesday, felt great. fu*k. I’ll probably still do jump rope (feels fine) and some crazy slow running (as long as there’s 0 sign of pain etc).
Have two big races the next 2 weeks: 10 miler saturday, half marathon 2 the following saturday. As of right now, looks like I might have to miss the 10 miler. I’ll try really hard to heal up for the half, somehow. Would really suck to miss that race. If i’m not near 100% though I won’t force anything, being injured isn’t worth it.
Wow. For your speed and mileage that is hilariously bad! Good on you for finishing! I keep thinking I might like to put some miles in again and get down to a decent 5k at over 200#. Could be fun to see if I can bench 3, squat 4, deadlift 5 - and run some 5 mile and sub 20 5k at over 200. Definitely doable - just not sure I’d want to!
Backing off for a few days, or switching out running to swimming or rowing for general fitness won’t hurt your next race. Give body some time to heal. Bursitis like that is no good to run on.
ya lol. it was funny. volunteers (who don’t know me etc) cheering me on, “you can do it!!” while i’m going 9:30-10:00 min/mi. I was like “thanks!!” lmfao. Was cool, idgaf. I’ve never really had a big ego, contraire to what some people think (hah). So i’m fine having some bad race results. In fact, I kinda love it. It was interesting watching everyone pass me.
Thanks man! Yea I was just trotting, trying to relax and think about what I was going to do when I got home: decided on 1h15min jump rope to get after it without stressing my glute/ham. ;f
Yeah man, that’d be solid. Everyone I know online or i’ve met in person, underestimates how “hard” sub20 5k is. I mean sure it’s doable for pretty much any healthy male, but it’s still not easy. It’s a sign of some good fitness.
You get that done with those numbers, would be pretty cool. Plus you’d probably have some sick sprint numbers to go along with it eventually as well (200-400, 1500/mile) etc.
In the very least, maybe do some races for fun. Even if you’re not in shape for it. That’s a good way of figuring out if you want to do it or not haha. If you have fun, it’ll be alot easier to get some extra miles in.
well, i knew going in that I might shut it down and just jog it out (mentioned that in the post before the race).
as for shutting it down completely, didn’t feel I needed to. I mean I went from 5:45 min/mi pace to 9:30-10 min/mi pace almost instantly. so, that basically is shutting it down. I just jogged it out super light barely trying. I still felt my hamstring/glute because it definitely “re-tweaked”, but I was going so slow that I didn’t feel it getting any worse. So I basically just “walked it out” (slow jog).
if anything I should have shut it down in that marathon almost a month ago or so… lmao. :>
Thanks man. Don’t feel I need to deload. Though, I am trying to transition more into some alternate forms of conditioning: jump rope, lunges. I’d like to run (light), race often (when healthy), and keep improving my jump rope & high volume walking lunges. I’d like to get to 2 hours of jump rope (currently 1h15m) and 1 hour of lunges (currently 27min). I’m curious to see what they do for my running fitness/performance if I take those alternate forms of conditioning to the “next level” (rare that you see anyone ever do that, seems pretty hard). I feel like i’ll be able to get there, and i’m really interested to see how I perform if I have that level of “strength” - especially the results of high volume lunging. Obviously those exercises come with their own risks as well, so have to be careful. I do like how I can jump rope fine (0 pain) with a hamstring/glute strain though, stuff like that is interesting to me. Even lunging today didn’t make me feel my glute/ham tweak. So the velocity was low enough to keep it safe, but the exercise itself still had me in the 160’s HR for 15 minutes. Both glutes are pretty taxed right now though (many hours later) lmfao.
I need alien legs, alien lungs, alien heart, alien glutes, and alien calves. :>
Well, going backwards is ok, just not for too long. I’m definitely turning it down a notch running-wise lately, but turning it up a notch in some other stuff. I think it’ll even out and even potentially tip in favor of higher performance. We’ll see in like a month or so though perhaps, hopefully. hah.
If anyone wants an INSANELY FAST speed rope, consider this one: “Bullet Comp Speed Rope”. Holy sh*t this thing spins fast. Awesome rope. Pretty cheap & very easy to adjust too… Used it today, loved it. You can spin the handle manually and it’ll just keep spinning for like 1 minute it’s nuts. hah.
(some photo online)
Work been nuts lately so i’m all over the place … and sleeping late because of it! fml. hah.
been crazy busy with work and also slightly injured. not logging like i should.
left leg hamstring origin becomes a problem when i run. doesn’t bug me at all during jump rope. also doesn’t bug me with lunges believe it or not… but have to cut them out now until i’m healed up.
missed a big race today (03/16). just slept in and rested all day.
i feel pretty good today tho. feel better today than yesterday, and that’s after 1.5 hr of jump rope. so i think jump rope is safe while i’m recovering.
