speed day! felt pretty good.
05/13/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1
07:20 PM: hard speed: {0.71 mi @ 3:28 (4:52 min/mi), 1km split = 3:00 (4:50 min/mi)} + {12 x strides} ::: (track, spikes) /// apparently too scared to run less than 1s faster.
sub3 km #2 slips out of the fingertips. 
05/14/2019:
09:55 AM: very light: 19 min ::: (concrete)
10:15 AM: bw
5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 6
standing single leg abductions: x 30
standing single leg raises: x 30
evening lacrosse ball deep tissue:
- 1 hour
- really dug in deep, mostly hip/glute/quad/tfl/itb/sacral spine area
- felt alot better after
- (also felt significantly better the next day - wednesday)
05/15/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4
09:55 AM: very light: 11 min ::: (concrete)
07:00 PM: mod speed: {1 mile @ 5:09, tried staying relaxed} ::: (track, spikes) /// my best mile of 2019 - smh. lol.
body felt good (injury area especially) but felt kinda stale today. HR up higher than usual - probably due to caffeine.
ok so… 2 days rest (very light runs) then a mile race saturday (most likely).
will I get 4:5X ??? I doubt it. but will probably try… :ibrunning:
rest day.
trying to get as much “healing” (for saturday) as possible for some of my issues.
also iced my sacral spine/hip major in the evening.
05/16/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4
10:00 AM: bw
5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 10
standing single leg abductions: x 30
standing single leg raises: x 30
09:30 PM: ice
- great
- sacral spine + right hip
another rest + ice day.
feeling decent. mile race tomorrow, most likely. :ibrunning:
05/17/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4
AM & PM ice. mostly sacral spine + right hip.
3rd OA at the mile race today. overall ran slow, but had some good segments in there.
ran so slow I couldn’t even update my statline tracker! :<
EDIT: FU*K THAT I’M PUTTING 5:1X ON THERE, but not 3:1X KM.
Flagler Mile: 3rd OA @ 5:18
1st OA was a h.s. kid and he managed to get 4:55, good stuff.
05/18/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) vs 5:1X mi (2) = 0 + 1 + 2 + 0 + 1 + 2 = 6
10:30 AM: small “shakeout” @ 10 min
01:00 PM: Flagler Mile: 3rd OA @ 5:18. lol /// watch lied to me about the opening pace hah /// leg held up but def felt it meh
injury area bothered me a bit during warmup, but NOT during the race. and it didn’t tweak. so that’s a good sign i guess, especially considering i hit some good speeds.
from 2.20 mi to 2.60 mi (~0.40 mi) I was probably like 4:4X min/mi pace - fastest pace 4:22 lmao. fell off hard after that. then got it back a bit later. then coasted it out once I had 3rd locked down.
started off WAY TOO FAST. didn’t plan on doing that either. also, didn’t think i was capable of starting off that fast given my leg issue - it’s very hard for me to hit 4:2X-4:3X pace right now.
sustained 4:XX until that 4:58, then after that, shot up to 5:4X etc, then back down to 4:5X-5:0X, then 5:1X etc.
1 Like
after the race i got french onion soup, a burger, and a milkshake.
this french onion soup was SOLID.
https://www.instagram.com/p/BxntjDLnyH6/
also got these today. “special edition” Colorado Buffalo’s XC, Nike Victory 3 Spikes:
https://www.instagram.com/p/Bxnw9i0H4JF/
2 Likes
yea lol. though, my 5k PR is from last summer, like 90+F and very humid. hah.
yea most of mine are too. I have a few anomalies in there though, ie the 5k i mentioned before, and a solo track 1600m @ 4:59 (last summer as well), was SCORCHING OUT. I was the only one willing to run… lmao.
pc!
1 Like
If you’re in serious training mode, part of the reason for faster times in the summer is that:
- Winter is cold, and you can’t go fast, so just building a base.
- Spring, you probably are just getting in your first races.
- I’ve always felt like you need at least 5-6 races to “race your way into shape” especially pacing and then in a race, feeling what it’s like to be pushed.
1 Like
05/19/2019:
11:20 AM: 1.5 hour basketball dribbling + 50 min light run
surprise, I can still dribble & shoot good. actually not surprising.
trying to convince myself to do a basketball dribbling/layup session at leat 1x/wk. I did it for the “chiropractic” effect that it usually gives me… i go through so many “weird movements” when i dribble, that it usually loosens up my back/hips/legs/shoulders etc. soo… i really need to keep it in the mix.
it’s cool how different the HR data looks during the basketball segment.
05/20/2019:
09:00 AM: very light: 19min ::: (grass)
- standing single leg abductions: x 30
- standing single leg raises: x 20
- 5sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- full 45 degree back extensions: BW x 30 (way too tough)
- standing calf raises: BW x 50
08:40 PM: very light: 33 min ::: (concrete)
- full 45 degree back extensions: BW x 25 (very tough)
- full walking lunges: BW x 10e
right adductor complete toast after that evening session.
1 Like
lunges & hypers feel really good… my plan was to do them all summer, in conjunction with running etc, and see what happens. maybe that’s still a possibility.
05/21/2019:
09:30 AM: bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full ng pullups: BW x 8
- full dips: BW x 7
- full 45 degree back extensions: BW x 35
- standing calf raises: BW x 50
08:30 PM: very light: 31 min ::: (concrete)
- full 45 degree back extensions: BW x 35
- full walking lunges: BW x 50e / 100tot (~4 min)
legs dead after. but felt so good.
05/22/2019:
09:15 AM: bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full chinups: BW x 8
- full dips: BW x 7
- full 45 degree back extensions: BW x 40
- standing calf raises: BW x 50
glutes felt wrecked all day.
incredible how they are either 1) so weak or 2) so stressed or 3) both.
08:30 PM: bw
- some movement stuff
- lots of weird stuff, most of which put a stretch under load on my glutes/hips/quads (but not hamstrings).
10:30 PM: stretch
05/23/2019:
- both glutes/hips/hamstrings pretty sore
09:30 AM: run + bw
run: light: 18 min ::: (grass)
bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full ng pullups: BW x 8
- full dips: BW x 8
- full 45 degree back extensions: BW x 45 (solid)
- standing calf raises: BW x 20
- pushups: BW x 15 (lol)
08:45 PM: run + bw
run: light: 30 min ::: (concrete) /// these saucony fast twitch’s are decent
bw:
- felt strong
- full hypers: BW x 55 (very strong!)
pretty cool.
legs/glutes/back adapting to hypers, feeling stronger. still feel my injuries tho when i touch my toes etc.
05/24/2019:
08:30 PM: run + bw:
run: light: 26:26 ::: (concrete) /// imagine running a 26:26 10k[/b]
bw: hypers
run data:
- my stride freq is way down lately… it’s interesting.
- one day i need to figure out how to run fast at ~180 SPM… these folks run 4:3X-4:5X @ 180 SPM, blows my mind.
felt really good during that run, and after.
solid!
did like two hours of (right) hip/back/tfl/glute stretching tonight… but, it’s literally just “lying on my side” while watching the MIL/TOR game. that’s crazy.
i need to do some “sleep stretching”, ie fetal position sleeping.
unreal that there’s so much tightness just lying in that position.
05/25/2019:
- felt good today
- also 157 lb. losing some fat. lul.
08:30 PM: run + bw:
run: light: 19 min ::: (grass)
bw:
- 3sec paused dead hang ng pullups: BW x 8
- full dips: BW x 9
- full hypers with paused over-extension at the top: BW x 30 (felt good)
06:00 PM: basketball dribbling + bw
dribbling: basketball dribbling: 2 hr ::: RIP my blue shay xc4’s :< (996 miles on them, i’ll get them over 1k tho)
bw:
- full hypers: BW x 40
- legs toast from bball dribbling
blue shay xc4’s
from the second screen shot, you can see they are my favorite shoes (too bad i can’t find them anymore. sad):
calves sore today. bball dribbling wrecked em`.
rest day.
plan to do some light hills tomorrow, hopefully.
05/26/2019:
11:30 AM: bw
- strong!
- 3sec paused full ng pullups: BW x 8
- full dips: BW x 10
- full hypers: BW x 40 (glutes/back a bit tired)
run was going good today. last quarter mile of 10, and i clip a rock and almost fall. I land in a deep single leg shrimp style squat on my right leg (which has the hurt glute/hip/hamstring). so, i start thinking, damn this isn’t going to turn out good. beyond that i cracked a few toenails on my left foot. was relieved not to have hurt my achilles etc, could have easily done so considering how i landed.
anyway, as the day went on, my injured areas felt great. better than it has since being injured - afaik.
that psycho single leg depth drop might have loosened some shit up… lmao. insanity.
food:
https://www.instagram.com/p/Bx-66bPHlv0/
05/27/2019:
07:30 AM: light w/ hills (The Mountains of Coral Springs): 1h42m ::: (grass) /// Great light run with the north FL beast Gabriel /// 10.0 miles on the dot
met up with someone i raced with last year, on memorial day. we are both coming off injury so, we met up to run some hills. he comes down for memorial weekend to visit family/inlaws. good run chats. good session. his father inlaw helped his foot doing some crazy acupuncture stuff on his ear. he’s a very smart dude so i take his word for it. pretty cool.
https://www.instagram.com/p/Bx-J1O6HeK5/
07:00 PM: bw
some volume!
2 Likes
some light runs.
feeling decent.
05/28/2019:
09:15 AM: run + bw
run: light: 33 min ::: (concrete)
bw:
- 3sec paused full ng pullups: BW x 8
- full dips: BW x 9
- full hypers: BW x 40
08:15 PM: run + bw
run: light: 27 min @ {progression from 9:XX to 6:3X} ::: (concrete)
bw:
- full hypers with excessive extension: BW x 40
