Spontaneous Speed

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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baffled
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Re: Spontaneous Speed

Post by baffled » Thu Nov 20, 2014 1:47 am

11-19
Shade under 4 miles + 4 strides

Form drills, hip and midsection work after.

Probably bike tomorrow unless I sleep as badly as I did last night. I'm that case, I probably won't do anything.
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Re: Spontaneous Speed

Post by baffled » Sat Nov 22, 2014 3:50 am

11-20
Did some injury prevention stuff

11-21
Just a little over 4 miles
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Re: Spontaneous Speed

Post by baffled » Sun Nov 23, 2014 4:00 am

11-22
About 3.5 miles
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Re: Spontaneous Speed

Post by baffled » Mon Nov 24, 2014 4:37 am

11-23
Spent some time in the weight room

Nothing to write home about. I do need to get more frequent strength work in somehow. I haven't gotten too* weak, but I can definitely feel little things that feel worse when strength is lacking.
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Re: Spontaneous Speed

Post by baffled » Tue Nov 25, 2014 3:14 am

11-24
4.1 miles at a weak pace.

Just one of those days. Have the entire week off, so I'm not exactly mentally checked-in to... anything, really.
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Re: Spontaneous Speed

Post by baffled » Thu Nov 27, 2014 4:24 am

11-25-14
Base Six Day 1.... hips and calves felt that one.

11-26-14
3.8 miles

holy crap my calves. I wore a pair of brooks with a 12mm drop to try and protect my calves a little and I think I must have been flexing my foot down to try to avoid heel striking.

Midsection work after.
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Re: Spontaneous Speed

Post by baffled » Tue Dec 02, 2014 2:12 am

12-1
12 x 20 sec w/ 30 sec slow pace

6 x 1 min w/ 30 sec slow pace

Do some strengthening stuff tonight.

Took from Thanksgiving Day through Sunday off except some band work. Had that feeling that some of the nicks and dings were indicators of something else on the horizon (sick or a bigger injury) so I slept a ton.

Also talked to my cousin who's a DPT about my calves. She gave me some ideas to work on, also made the suggestion I go back to intervals to work on form and still get a decent session with frequency. Just not, high intensity intervals.
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Re: Spontaneous Speed

Post by baffled » Wed Dec 03, 2014 12:08 am

12-2
Went for a short treadmill walk of 15 minutes

CGBP light x hella reps
Cable row " x ''
Shoulder stuff

Had what I thought was a little tennis elbow as one of the ailments so I went with stuff that used to always make it feel a little better, even though the pain was almost completely gone. Must have been a mild muscle strain instead.

Calves x infinity per cousin's recs.
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Re: Spontaneous Speed

Post by baffled » Thu Dec 04, 2014 1:17 am

12-3
Warm up for ~15 minutes with light jogging, carioca, a few spins + light jogging and assorted form stuff.

12 x 20/30
6 x 1/30

Jogged home in a freaking monsoon.
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Re: Spontaneous Speed

Post by baffled » Fri Dec 05, 2014 3:08 am

12-4
4 x 20/30
10 x 1/30

Calves need a day off, but not bad.
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Re: Spontaneous Speed

Post by baffled » Sat Dec 06, 2014 3:50 am

12-5
Got huge as fuck.
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Re: Spontaneous Speed

Post by baffled » Sun Dec 07, 2014 12:00 am

12-6
6 x 20/30
8 x 1'/30

~12 minutes jog home.

Calves definitely not nearly as sore in each run. Getting a lot better.
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Re: Spontaneous Speed

Post by baffled » Mon Dec 08, 2014 2:58 am

12-7
50' on the stair stepper

boring, but trying to deepen the tank a little with a little cross training til my running can pick back up with frequency.
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Re: Spontaneous Speed

Post by baffled » Wed Dec 10, 2014 2:23 am

12-8
6 x 20/30
8 x 1''/30

15 minutes home

12-9
Gettin jacked.

A little foundation training.
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Re: Spontaneous Speed

Post by baffled » Thu Dec 11, 2014 1:12 am

12-10
Long warm up with a lot of A Skips, B Skips etc. Form drills getting more natural along with actual form

6 x 20/30
4 x 1/30
4 x 1:30/30

20 minutes home

Foundation and ab stuff to come.
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Re: Spontaneous Speed

Post by baffled » Sat Dec 13, 2014 5:44 am

12-11
Hip stuff and other form drills.

"Storm of the decade" or whatever that was ended up just being annoying here. Seemed to do some real damage in other spots though. Still, no running

12-12
Deadlift Friday

35 minutes on the stair master. Run tomorrow
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Re: Spontaneous Speed

Post by baffled » Sun Dec 14, 2014 3:42 am

12-13
Easy 3.3km including 4 x ~20 sec strides

Calves definitely getting better. Wanting to start to get in one or two steady runs, maybe broken by an interval session to keep the consistent pounding off the soft tissues until I'm better.

Need to be better about cross training.

Been psyched for all the fights on tonight. Recording the HBO and SHO cards.... and even the UFC event.

I need more of a life...
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Re: Spontaneous Speed

Post by baffled » Tue Dec 16, 2014 12:42 am

12-14-14
53 minutes on the stair climber.

Last year, about 10 months ago, I think, I damn near threw up at level 13. Today, I spent a little over 30 minutes there and never broke 155 bpm.

12-15-14
Exactly 5k steady
4 strides

Warmed up only with some hopping and C skips. Had a good sweat going before I headed out.

Calves felt really good.
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Re: Spontaneous Speed

Post by baffled » Wed Dec 17, 2014 2:27 am

12-16

20 minute 4.5 incline walking

Spent some time in the weight room.

RDL 3 x 8 @ 185 - right hip didn't love this for some reason
BP took triples up to 185, which felt light enough except for my elbows
Chins x 12, 12, 10
Pulls to face and a couple sets of direct arm work

Meh. Nothing felt heavy, it just didn't feel good.

I can't really expect much since my main purpose is to keep things together and not waste away.
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Re: Spontaneous Speed

Post by baffled » Wed Dec 17, 2014 11:26 pm

12-17
4.25 miles total including 4 strides

Everything.... feels like it's good. Doing a lot of accessory work, only really worrying about running tall and landing softly. Saving form drills for warm up and warm downs.

Looking for a faster effort tomorrow, crosstrain and lift Friday, run a little longer Saturday and assess from there....
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Re: Spontaneous Speed

Post by baffled » Fri Dec 19, 2014 6:05 am

12-18
Warm up ~12 minutes or so

10 x 20/20 leg speed work.

8 home

Meh. I slept like shit last night, couldn't seem to get my feet up and struggled.

Got some time off and go back to a slightly better situation. More stress, just a touch more money, somehow less responsibility.
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Re: Spontaneous Speed

Post by baffled » Sun Dec 21, 2014 12:26 am

12-20
12 minutes easy jogging + drills

1.9 km in 7:47 right around threshold pace

11 minutes home

Meh, after such a weak run on Thursday, I'll take it. Aerobic stuff feels good, but obviously the slightly harder has suffered a bit, even with the moderate interval work.

It'll come back.
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Re: Spontaneous Speed

Post by baffled » Mon Dec 22, 2014 2:54 am

12-21
15 minutes of easy treadmill walking

RDLs to 205 x 8, 8, 8
Neutral Grip Pull ups x 10,10,10,13
Ahnold presses (light and not worth the number)
DB pull overs 55 x 10, 10

Notes on a different computer.
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Re: Spontaneous Speed

Post by baffled » Mon Dec 22, 2014 10:31 pm

12-22
5.7 miles

4 x 25-30 harder, shorter strides. Not quite a sprint.

1 leg rdl, calf raises and mobility drills to cool down.
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Re: Spontaneous Speed

Post by baffled » Wed Dec 24, 2014 2:37 am

12-23
2 miles to loosen things a little

1 time through ~ 20 meters each, followed by a stride
March
A skips
B skips
Carioca

~1 mile home

Much better. Seems just one or two cues are having he biggest effect on how I feel on my runs:
1) Quicker turnover. Not sure of my cadence, but it's pretty quick, and the quicker the cadence, the more under my hip I'm landing. Most footstrikes are "mid-foot" or so, but I heel struck quite a bit yesterday and felt fine today.

2) Run taller. Better glute and hamstring involvement = longer stride.

edit:
Foundation Training, 12 minute YouTube workout.

Also, this log is going to be retired on 12/31,with a new, fresh and cleaner smelling log starting on 1/1/2015. It's been a good run, but my training is so different now that I'd rather start anew.
Whoever would overthrow the Liberty of a Nation, must begin by subduing the Freeness of Speech
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