When I grow up, I want to be an Alicorn

Training Training Logs
2388

Monday 5/4
W1D1

Power Squat Machine (Weights are +machine)
3 x 105
5 x 125
5 x 145
5+ x 165 (8)

Hip Thrusts
10 x 115
10 x 125
3 x 10 x 140

Pull Ups
8 x BW
2, 10, 10, 10, 10 x various assistance

Clamshells w/ Plank
3 x 10 x light band

+25 minutes stairmill

Squats didn’t feel great. My right adductor has been upset for a couple weeks now. I keep ignoring it, and it’s getting worse.
Hip Thrusts are back! I want the hinge movement, but not the fatigue of deadlifts, so this seemed like a good move.
Pullups steadily getting better. Used a few bands for assistance.

5 Likes
2389

Great write-up! And my husband who reads your log, is also a trail runner and refuses to join T-Nation, said he really enjoyed your write-up as well. :slightly_smiling_face:

1 Like
2390

and what I write up, I was feeling every part of this and my heart rate increased as you raced towards the end. 2 hour half on trails is no joke. Fantastic work young lady.

1 Like
2391

@BethB thank you and hubby for reading my write up! I look forward to reading yours after your Ultra :wink:

@simo74 Thank you! It was a hoot. I had my doubts about being able to pull that time. I need to believe in me like Simo believes in me!

2 Likes
2392

Tuesday 5/5
Tempo/Cinco/Taco Tuesday

15 min easy
3x10:00min tempo, 5:00min rec
11:00 easy
Total - 7.15mi, 1:07.41

Carrying fatigue from the race Sunday. RPE was there, pace was a bit slower than the intervals have been lately. The pistons are tired.

Had tacos with a coworker for lunch. Then made my meal prepped dinner into tacos (swapped rice for tortillas). Six tacos in one day. It could have been more, or at least my stomach thought so.

5 Likes
2393

Six tacos in one day. It could have been more, or at least my stomach thought so.

It’s because your body is most likely deficient in aminño acids. Good on you for getting in some quality nutrition!

1 Like
2394

Quality and balanced. I had a taco in each hand.

3 Likes
2395

Now I want tacos.

3 Likes
2396

Wednesday 5/6
Easy Run - 60min
Total - 5.5mi, 1:00.01

Legs were aching for most of this. I’m wondering if I am still recovering from the race. I feel like I should have more pep in my step than I do.

Later:
W1D2

Incline Bench
3 x 75
5 x 85
5 x 105
5+ x 115 (5)

Dips
10 x BW, 2 x 10 x BW-10, 2 x 10 x BW-15

Chest Supported Row
10 x 110, 2 x 10 x 105, 2 x 10 x 95

DB Lunges
3 x 10 x 30s

+30 minutes spin bike

This felt great. Upper body stuff plugging along. Judging by photos I took today, I am still adding upper body mass. Kind of surprised given the amount of cardio I’m doing.
Adductors not liking lunges either. First set was not comfortable.
This didn’t feel like enough work, which means it’s exactly enough.

Thursday 5/7
Tempo Thursday

15 min easy
3x8:00min tempo, 4:00min rec
15:00 easy
Total - 6.8mi, 1:05.28

Only the last interval was under 8min mile. I did a more hilly route today. Once again, RPE and effort was there.
I am still enjoying going by RPE, it takes pressure off mentally. I don’t go into these feeling like I must hit a certain pace.
I am no longer having to wear insulated pants, gloves or a hat on these. 50F today, absolutely blissful.

4 Likes
Becoming Canis dirus - SvenG's Training Log
2397

What recovery work did you do ?

1 Like
2398

What do you consider recovery work? I did a little foam rolling. Eating. Sleeping.

1 Like
2399

Epsom salt baths, massage, walking, increase protein, increase fluids and salts

2 Likes
2400

Louder on this one. Salt recommendations are for “normal” people. Not those of us that do mean things to our bodies on a near-daily basis. Low sodium/potassium can also keep your sympathetic nervous system tripped and hurt your recovery.

3 Likes
2401

Just going to keep pounding the electrolyte drum here. That’s been such a gamechanger, and we’re so salt/sodium phobic because health advice is aimed at unhealthy people. Honestly, sugar is the same way, and I say that as “Captain Carnivore” here, but if you have a healthy metabolic system, your body will burn sugars just fine and they’re an awesome fuel source for athletic endeavors, but we’re conditioned to believe they’re killing us because, well, yeah: it’s killing unhealthy people.

4 Likes
2402

I can directly point to adding 1000mg salt in water mid -fast as the reason my average BP has dropped 15/10 points and heart palpitations have stopped in the last 2 months. For those of us that work really hard it can go beyond harmless into outright beneficial territory. Heavy on “can” rather than “does”

4 Likes
2403

Well, I did the walking, fluids with electrolytes and more protein part.
Never tried and epsom salt bath or a massage. I’ve always thought they were superfluous. Maybe I shouldn’t dismiss them so quickly.

2 Likes
2404

@garagerocker13 and @T3hPwnisher
I currently use a electrolyte mix (Relyte) with sodium, potassium and magnesium in it. I supplement my water with it on run days, so 5x a week. Other days I put iodized salt in my water.
My BP sits around 110/70. I have noticed heart palpitations after a heavy run weekend. For instance, last night I had a few trying to get to sleep. I also had on and off excertion headaches all weekend. I wonder if I need even more electrolytes.

2 Likes
2405

Saturday 5/9
W1D3

RDL
3 x 110
5 x 125
5 x 145
5+ x 165 (10)

Leg Press
10 x 200, 10, 10 x 240, 10, 10 x 290

Lat Pulldown
3 x 10 x 90
2 x 10 x 100

KBS SS Step-Up
3 x 10
40, 40, 55 KBS
30 DBs SU

RDLs flew. Starting too light for sure. Leg press and lat pulldown required some weight adjustments to get the mind muscle connection I was looking for. Step ups did not feel good on the adductors.
I might adjust this to an upper/lower, full body split. Give my legs a little less volume.

Later:
Endurance Run w/ Tempo - RX 2hr
30 minutes easy
3x8:00min tempo, 4:00min rec
1:10 easy
Total - 12mi, 2:03.12

Absolutely stunning day. About 75F and sunny. Mountain bikes were out on the trail, which meant I got to chase one going up a hill. I almost caught them.
Legs were feeling the lift before this. No surprise! Tried toe socks. No blisters between toes, but I still got one on the top of my big toe.

Sunday 5/10
Endurance Run - 2.5hr
Total - 13.4mi, 2:30.51

This was a rollercoaster of physical good and not so good.
Miles 0-3, decent, legs felt okay. 3-6 slow, mostly climbing, legs feeling heavy. I tripped and went down. Luckily, I am really good at the tuck and roll, just a minor scrape on my leg. 6-9 grooving, enjoying the single track, 10:30/mi pace felt easy. Blister from Saturday blew open under my moleskin patch at mile 10ish. Stopped, threw some antibiotic cream on a bandaid, wrapped it, and carried on. Miles 10-end were uncomfortable.
Trying new run fuel. Nerd Clusters and sourdough pretzels today. Both went down nicely. Not as hard hitting as a gel, but for this intensity, they work.

3 Likes
2406

I can’t speak to the bath, but I get a massage once a month to keep my shoulder and neck from locking up. It is absolutely beneficial.

1 Like
2407

This is exactly what tells me I’m short on salt/potassium. Especially with the distances you’re running, you might wanna look for 3500-5000mg sodium as long as your BP stays OK.

Side note. If my BP looked like yours I’d be on the floor :sweat_smile: I sit 125-135/70-80 and if it gets much below that I turn into a deflated balloon