Spontaneous Speed

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baffled
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Re: Spontaneous Speed

Post by baffled » Sun Oct 19, 2014 2:48 am

10-17

Quick time in the weight room. Warm up, take it to a rep short of failure, maybe one more lighter set after.

A lot of bros in there left me working on machines so I wouldn't lose my shit. I don't really like the commercial gym scene, but with the work stress I've got going, the people that populate those places are grating on my nerves in a special way.

10-18
50' on the elliptical and a couple straight arm push downs + face pulls. Area around my shoulder blades has been bothering me a bit.
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Re: Spontaneous Speed

Post by baffled » Mon Oct 20, 2014 1:09 am

10-19
Met my mom for breakfast. Loaded up on french toast and needed to get something done to deal with all the sugar floating through my veins.

Got my pump on at the gym for ~45 minutes.

Couldn't bring myself to hop on the bike or elliptical. Calf is getting better, but another day or two from it being a good idea to run on it. I could probably run now, but I... you know.... I"m not competing anywhere, so why push it?
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Re: Spontaneous Speed

Post by baffled » Tue Oct 21, 2014 12:45 am

10-20
Calf is about a day, maybe two before I can get back to normal running.

Did form drills for ~35 minutes, a light jog around the grass in my barefeet, hip and "core" work.
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Re: Spontaneous Speed

Post by baffled » Wed Oct 22, 2014 12:37 am

10-21
Got my pump on at the gym
Stationary bike for 20 minutes

Came home and did my form drills, short run to the end of the block and back.

Calves felt good, but I am going to do my damned best to go real slow for a couple weeks and allow my form to improve further, calves to fully recover and maybe strengthen a bit, and my mind to recover.

We'll see how that goes.
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Re: Spontaneous Speed

Post by baffled » Thu Oct 23, 2014 12:38 am

10-22
Form drills and a very short run to the corner and back. A few strides is probably more effective

Midsection and hip work.

Long day with a lot of unexpected paperwork made this "go slow" thing easy today.

So far, so good.
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Re: Spontaneous Speed

Post by baffled » Sat Oct 25, 2014 9:41 pm

10-23
Drills and ~ 20 minutes of :60 on/:60 off

10-24
Same as above, but on a treadmill.

Then ~40 minutes of pull overs and some mild rehabby stuff
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Re: Spontaneous Speed

Post by baffled » Sun Oct 26, 2014 4:30 pm

10-25
Drills
Easy 5k at 8:55 pace or so
5 x 30 second strides

Good and done. Form improving. Been doing my work in a pair of Nike free fly knits. Got them (legally) steeply discounted. I think I'd pay full price for them.
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Re: Spontaneous Speed

Post by baffled » Sun Oct 26, 2014 11:04 pm

10-26
Drills for ~30 minutes
5 minute jog
5 x 3 light pole strides with a walk back.
7 minutes back home

Basic hip and midsection work. Stride feels like it's improving everyday. Running in a firmer shoe with a slight heel (7mm, I think) seems to be going well.

Much better feedback, no matter the surface I'm running on.
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Re: Spontaneous Speed

Post by baffled » Tue Oct 28, 2014 12:38 am

10-27
Form drills
Couple sets of calf raises off the step
Hollow holds, hip work, light stretching
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Re: Spontaneous Speed

Post by baffled » Fri Oct 31, 2014 1:24 am

10-28
Form drills, light running, hollow rocks, hips etc.

10-29
Form drills
5k in ~27:00
4 x 30 second strides

10-30
Calves a little sore, but definitely improving.

A short, 8:00 out and 7:30 or so back.

Do some AIS, hips and midsection stuff after eating.

May lift tomorrow, depending on how the day goes. Definitely going to run.
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Re: Spontaneous Speed

Post by baffled » Sat Nov 01, 2014 10:19 pm

10-31
30 minute run, feeling pretty good.

Calves still sore, but not too bad. Hip and midsection work done mildly to cool down.

40 minutes in the weight room a couple hours later.

AIS and a little long duration stuff for the quads and piriformis.
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Re: Spontaneous Speed

Post by baffled » Mon Nov 03, 2014 10:45 pm

11-1
3 miles in 26.10

Standard hip, midsection etc.

11-2
Off

11-3
Unexpected day off work, so early run in great weather. About 65 when I was out the door.

12 minute warm up
12 x 20 second form intervals w/ 30 second walk recover
4 x 1 w/ 30 second walk recover
~15 minutes home

Calves still acclimating, but feeling much better.

Oddly enough, I spotted my footprints from my run on Friday. I ran through a lot of mud, which hasn't washed away yet since we haven't had any rain. I've got a bit of a crossover gait that I had started to figure out already, but didn't see before.

During the walk intervals, I did a simple drill to help align my gait to a more proper step width. A little clunky feeling, but my knees and lower legs gave me immediate positive feedback. Not how to describe it, but a noticeable difference.
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Re: Spontaneous Speed

Post by baffled » Wed Nov 05, 2014 1:54 am

11-4-2014
~15 minutes of moving around
8 minutes jogging

Form Intervals:
12 x 20 sec/30 sec recovery

8 x 1 min./30 sec recovery

~13 minutes home

Hip stuff, a little hollow rocking and extra attention to recover the calves.

Form is coming along. A little discomfort in the shins, but my knees and everything else feels much better. Still work to do, but definitely getting better.
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Re: Spontaneous Speed

Post by baffled » Thu Nov 06, 2014 4:26 am

11-5
Yoga
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Re: Spontaneous Speed

Post by baffled » Fri Nov 07, 2014 4:20 am

11-6
Form Drills

12 minute warm up
4 x 20 second strides
10 x 1 minute intervals w/ 30 second rest (damn near a power pull fartlek type session)
15 minutes home

Happy
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Re: Spontaneous Speed

Post by baffled » Tue Nov 11, 2014 1:18 am

11-7
Lifted?

Can't remember what, but I was beat, and didn't do anything interesting.

11-8
12" out
6 x 20 second form intervals
12 x 1 minute
Both w/ 30 second recoveries
15" home

11-9
Woke up with a very surprising bit of knee pain. Didn't feel anything on the run except for a 10 second jolt early that faded quick.

Guessing a little runner's knee.

Did some yoga, mashed some muscles, iced.

11-10
Feeling a little better, and actually no pain while I run, but a little sore anyway, so resting.
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Re: Spontaneous Speed

Post by baffled » Wed Nov 12, 2014 3:14 am

11-11
Yoga
Rug doctor the carpets, which means moving furniture all day.

Went to the gym and lifted a little.

Knee about 95% better. Whatever it is, it's healing quick
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Re: Spontaneous Speed

Post by baffled » Thu Nov 13, 2014 5:16 am

11-12
46 minute stationary ride

Form/Technique drills at home + hip and midsection work

Knee feels just about fine, but decided to go ahead and scrap any running this week. Older and wiser... I think.
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Re: Spontaneous Speed

Post by baffled » Fri Nov 14, 2014 5:18 am

11-13
Spent some time on the C2 because all the bikes were taken

5k in 24 and change
4 x 500 w/ 1 min. rest averaging 2:05

I'm too short, with technique that's too shitty, but rowing is about the "best workout" I can get outside of running.
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Re: Spontaneous Speed

Post by baffled » Sat Nov 15, 2014 4:07 am

11-14
Back on the bike.

14 miles and change in 45 minutes

A little midsection and calf work. Took to smashing up my quads, hip flexors and IT bands.
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Re: Spontaneous Speed

Post by baffled » Sun Nov 16, 2014 7:25 pm

11-15
45 minutes on the bike

5k on the rower, working on technique... still terrible. That flex doesn't feel good on the knee. I think I won't sit on the rower again for a little while. Probably a whole day or two.
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Re: Spontaneous Speed

Post by baffled » Mon Nov 17, 2014 3:55 am

11-16
90 minute ride

Just sitting on my ass, peddling to nowhere in particular.

Knee feels good. A fairly easy run with some strides in the middle is the plan.... the plan.
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Re: Spontaneous Speed

Post by Turdacious » Mon Nov 17, 2014 4:42 am

baffled wrote:During the walk intervals, I did a simple drill to help align my gait to a more proper step width. A little clunky feeling, but my knees and lower legs gave me immediate positive feedback. Not how to describe it, but a noticeable difference.
What was the drill?
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Re: Spontaneous Speed

Post by baffled » Mon Nov 17, 2014 2:21 pm

On my phone right now, but the gait guys have 2 or 3 vids on fixing crossover.

I'll see if I can find them when I get home tonight.
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Re: Spontaneous Speed

Post by baffled » Tue Nov 18, 2014 4:13 am

11-17-2014
Warm up for a while, do some form drills.

A shade over 4 miles, but didn't time it. Felt like I had a pretty strong pace going.

Stopped to do some easy drills halfway with 3 or 4 short strides

Finished w/ 4 x ~60 yard strides outside my place.
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