30:20x8 using SC complex and new inov8 shoes
1 Lap completed plus about 300 more meters.
COMMENTS:
General: Forgot how much I hate short interval sprints. The cold air made it even worse and the wind was brutal. Good news is that I cleared out the remaining "stuff" (we'll refer to it as that) that may still be in my lungs from the past couple weeks of slacking. I usually feel a lot better the second time I do these when I do them consistently. I had planned to do some core stuff but I'll probably do it tomorrow and try to do something longer.
Nutrition: Good, had some rice and corn though so not strict. I'm still trying to decide if I want to put my body through a 2 week phase of eating really strict to get my focus back. I'm not looking forward to the feeling though and I'm not giving up coffee this time regardless.
Body: Minus the elbows everything felt good with the exception of some pretty sore calves. Had headaches all day though.
Sleep: 8.5 hours
Reflections: Nada, looking forward to a good week of training
Monday, November 8, 2010
Sunday, November 7, 2010
Run Run Run
~4 mile Run in 33:21, 8:20/mile pace
COMMENTS:
General: Really not the definition of a healthy weekend. Didn't work out yesterday because I was hungover and it pissed me off but I was just out of it so I took the day off. I tried the new Inov8 Roclite 295's out, and it's safe to say I'm in love. I can't wait to go home next weekend and hit the trails with them. The run was good, I was holding a good pace and felt fine when I finished minus my calves.
Nutrition: Time to shut up with the excuses and dial it in.
Body: Alright. Achilles felt good but my calves were sore as shit after 25 minutes so, probably because they haven't been worked in 3 weeks in this manner. Played it smart. Elbows have been bothersome all weekend.
Sleep: 8 hours... Not great quality because I had to share a twin bed but whatever.
Reflections: I'm going to start wearing my brace more for my elbow to remind me that I do have a problem and I need to lay off the everyday things that could irritate the nerve. The nutrition problem is just a stupid mistake that is my fault and I'm man enough to admit I've just been lazy. I can do much better and my race deserves a better effort from me so I'll be better from here on out. I have thought a lot about the elbow situation and was thinking that maybe if I just bite the bullet and get a nice heaping dose of runners muscles (maybe 4-5 runs a week) for 2-3 weeks I'll not only surpass where I was before with the running but it just might heal completely. We'll see though because I need variety to be mentally happy and motivated to train.
COMMENTS:
General: Really not the definition of a healthy weekend. Didn't work out yesterday because I was hungover and it pissed me off but I was just out of it so I took the day off. I tried the new Inov8 Roclite 295's out, and it's safe to say I'm in love. I can't wait to go home next weekend and hit the trails with them. The run was good, I was holding a good pace and felt fine when I finished minus my calves.
Nutrition: Time to shut up with the excuses and dial it in.
Body: Alright. Achilles felt good but my calves were sore as shit after 25 minutes so, probably because they haven't been worked in 3 weeks in this manner. Played it smart. Elbows have been bothersome all weekend.
Sleep: 8 hours... Not great quality because I had to share a twin bed but whatever.
Reflections: I'm going to start wearing my brace more for my elbow to remind me that I do have a problem and I need to lay off the everyday things that could irritate the nerve. The nutrition problem is just a stupid mistake that is my fault and I'm man enough to admit I've just been lazy. I can do much better and my race deserves a better effort from me so I'll be better from here on out. I have thought a lot about the elbow situation and was thinking that maybe if I just bite the bullet and get a nice heaping dose of runners muscles (maybe 4-5 runs a week) for 2-3 weeks I'll not only surpass where I was before with the running but it just might heal completely. We'll see though because I need variety to be mentally happy and motivated to train.
Friday, November 5, 2010
Skwats
Front Squats 3-3-3
185
195
205
*Great form, really deep
1x15 @ 205
COMMENTS:
General: I was going to pair this with a run, but I popped my hamstring warming up to squat. It doesn't hurt but it was really tight and was already really sore so I didn't want to mess it up further. I'm going to do a good 30 minute warm up tomorrow to make sure I'm good to go.
Nutrition: Not great. Probably going to have some man sodas tonight so it won't get much better.
Body: Alright. Elbows nagging a bit more than before
Sleep: 8 hours
Reflections: Just keep being smart. Get ittttt
185
195
205
*Great form, really deep
1x15 @ 205
COMMENTS:
General: I was going to pair this with a run, but I popped my hamstring warming up to squat. It doesn't hurt but it was really tight and was already really sore so I didn't want to mess it up further. I'm going to do a good 30 minute warm up tomorrow to make sure I'm good to go.
Nutrition: Not great. Probably going to have some man sodas tonight so it won't get much better.
Body: Alright. Elbows nagging a bit more than before
Sleep: 8 hours
Reflections: Just keep being smart. Get ittttt
Thursday, November 4, 2010
Rest Day
No Training
COMMENTS
General: Desperately welcomed.
Nutrition: Not strict, not great if I'm honest
Body: Legs are very sore from the squats a few days ago, shoulders sore too
Sleep: 9 hours
Reflections: Lets go tomorrow
COMMENTS
General: Desperately welcomed.
Nutrition: Not strict, not great if I'm honest
Body: Legs are very sore from the squats a few days ago, shoulders sore too
Sleep: 9 hours
Reflections: Lets go tomorrow
Wednesday, November 3, 2010
Don't Judge Me Contois
Core:
50 4 Count Flutterkicks
3:50
30:15x6 Leg Lifts
Shoulder Press (Hence The Title) 5-5-5
105 Straight Across, Focused on Form
50 yard sprints, decent recovery in between x 10 (Barefoot, on grass)
PM
4 Mile Forward Locomotion, 1 lap walk then 1 lap run. Not timed. Tried to nail a solid ultra pace on the run portions
COMMENTS:
General: Did a lot today. Truth is I was really tempted to try out the elbows now that I've been nerve gliding. They felt good the whole time, and never was there any pain. The right elbow feels a bit off now, and I know the nerve needs some extra attention before I do that again. Overall I was pleased with my decision and will probably do something similar in a few days. The achilles felt great, I think I loosened it up which was exactly what it needed.
Nutrition: Good, 3 days in a row. I'm going to start recording on Fitday most days now to see how I'm doing.
Body: Feeling good.
Sleep: 9 hours
Reflections: I spent my whole 4 miles reflecting on the race in March. All I can say is I'm going to be thrilled to finally cross that finish line.
50 4 Count Flutterkicks
3:50
30:15x6 Leg Lifts
Shoulder Press (Hence The Title) 5-5-5
105 Straight Across, Focused on Form
50 yard sprints, decent recovery in between x 10 (Barefoot, on grass)
PM
4 Mile Forward Locomotion, 1 lap walk then 1 lap run. Not timed. Tried to nail a solid ultra pace on the run portions
COMMENTS:
General: Did a lot today. Truth is I was really tempted to try out the elbows now that I've been nerve gliding. They felt good the whole time, and never was there any pain. The right elbow feels a bit off now, and I know the nerve needs some extra attention before I do that again. Overall I was pleased with my decision and will probably do something similar in a few days. The achilles felt great, I think I loosened it up which was exactly what it needed.
Nutrition: Good, 3 days in a row. I'm going to start recording on Fitday most days now to see how I'm doing.
Body: Feeling good.
Sleep: 9 hours
Reflections: I spent my whole 4 miles reflecting on the race in March. All I can say is I'm going to be thrilled to finally cross that finish line.
Tuesday, November 2, 2010
Bodyweight BS
3x 100 Squats For Time:
1:45, 2:12, 3rd one I lost time for because Dad texted me during it and stopwatch stopped.
100 Situps For time:
3:27 (no pr)
Went for a 5 minute light jog, had the right foot wrapped in ace bandage and was at a light pace.
COMMENTS:
General: OK, probably not the most creative or hardest work outs but I did something that didn't involve a bike at least. Some very positive news today- the achilles didn't hurt but it was sore the whole time, no pain though. The nerve gliding is phenomenal and although I'm not rushing anything I am pretty confident I will be back a lot sooner than I thought. I had no idea something could do this much for an injury, it's unbelievable. No pain in the elbows at all today. Hopefully I can do a run tomorrow, maybe some sprints.
Nutrition: Good. I filled out a fitday today and tweaked it to adjust to my goals (excess fat loss, better performance). The link is a realistic ideal day for me. I started by filling out my actual day and removed all the fruit I've been eating at breakfast and replaced it with a can of tuna and an orange, which should help a lot.
http://fitday.com/fitness/FoodLog.html?_a_Date=1288656000
Body: A lot better. Mentally feeling better too.
Sleep: 9 hours, still was tired today. Going to sleep like a baby tonight.
Reflections: Just so happy that I might be back to Crossfit soon. It couldn't come at a better time. The nerve gliding made me aware that there is physically NOTHING wrong with my elbows. The nerve is just compressed and when pain is felt, that's where I feel it. The radial nerve goes from my neck to my finger tips and I can feel the entire thing when I do the gliding exercises. If I feel a tweak in the elbow, I do it and it makes that go away for hours. I'm very excited for what the future holds.
1:45, 2:12, 3rd one I lost time for because Dad texted me during it and stopwatch stopped.
100 Situps For time:
3:27 (no pr)
Went for a 5 minute light jog, had the right foot wrapped in ace bandage and was at a light pace.
COMMENTS:
General: OK, probably not the most creative or hardest work outs but I did something that didn't involve a bike at least. Some very positive news today- the achilles didn't hurt but it was sore the whole time, no pain though. The nerve gliding is phenomenal and although I'm not rushing anything I am pretty confident I will be back a lot sooner than I thought. I had no idea something could do this much for an injury, it's unbelievable. No pain in the elbows at all today. Hopefully I can do a run tomorrow, maybe some sprints.
Nutrition: Good. I filled out a fitday today and tweaked it to adjust to my goals (excess fat loss, better performance). The link is a realistic ideal day for me. I started by filling out my actual day and removed all the fruit I've been eating at breakfast and replaced it with a can of tuna and an orange, which should help a lot.
http://fitday.com/fitness/FoodLog.html?_a_Date=1288656000
Body: A lot better. Mentally feeling better too.
Sleep: 9 hours, still was tired today. Going to sleep like a baby tonight.
Reflections: Just so happy that I might be back to Crossfit soon. It couldn't come at a better time. The nerve gliding made me aware that there is physically NOTHING wrong with my elbows. The nerve is just compressed and when pain is felt, that's where I feel it. The radial nerve goes from my neck to my finger tips and I can feel the entire thing when I do the gliding exercises. If I feel a tweak in the elbow, I do it and it makes that go away for hours. I'm very excited for what the future holds.
Monday, November 1, 2010
Intervals
3x3 Bike Intervals with 3 min recovery
4.45 miles completed at 15 resistance
20 minutes of stretch and foam rolling
COMMENTS:
General: Can't hit as high intensity on the bike as I can running no matter what I try. Began nerve gliding today, and I think it's going to be very helpful for my recovery.
Nutrition: Good, maybe a few too many almonds (got a headache)
Body: It's been better
Sleep: 9 hours, was exhausted all day
Reflections: Nada, going to try and be more creative tomorrow I guess.
4.45 miles completed at 15 resistance
20 minutes of stretch and foam rolling
COMMENTS:
General: Can't hit as high intensity on the bike as I can running no matter what I try. Began nerve gliding today, and I think it's going to be very helpful for my recovery.
Nutrition: Good, maybe a few too many almonds (got a headache)
Body: It's been better
Sleep: 9 hours, was exhausted all day
Reflections: Nada, going to try and be more creative tomorrow I guess.