Saturday was hell. It was footlocker day…I woke up feeling pretty good, I wont lie.
I started my w/u and knew I might be in for a bad day…my tempo HR was at about 5:50…it's usually happens at 5:20ish. I absolutely was drained. Anyhow, the race started and I went out with my leaders. I was in contention for the first 2 kilos, but I was basically redlining to run at paces that were easy to race at all year. I ended up getting crushed.
It was a bad way to end a season, but the season itself was fabulous. It was clearly the best developmental season I've had, and won everything in sight, just not FLMW. No need to stress. The road to the top is a long one that takes years to realize. You must know that 1, 2, or 20 failures must not stop you. I'm just going to get back to work here in a bit and prep for NIN.
WSGeneral, in your log you have days filled with "speed development". What does this consist of: strides, mobility, all-out sprints, weights, or little bit of everything?
Not days dedicated to speed development, just an adjunct to a general conditioning run or a pre-meet primer. My speed development sessions include all you mentioned plus a great deal more, minus the weights as I don't consider that speed development, but instead, strength development. What I do for SD work is meticulously planned, but I couldn't tell you what I do everytime because it constantly changes throughout the micro/meso/macro cycles.
I would venture a guess and say that these would certainly be faster performances had I understood the energy distribution of each better. Thus, the next few test dates I'll likely improve a bit from experience alone. I'm not going to credit a huge increase, however, to knowing what I'm doing on these TTs. Anyhow, we shall see.
Ehhh first day back at it for real. Run felt like absolute shizzle, but you'll have that in 20 degrees and at least 25mph winds. I bet windchill was close to zero, maybe not, though.
I did 1.02 miles up+7.5 in 50 minutes. Total is 8.52 miles. My HR was nutzo high (180s) for a lot of the run.
PM: 30 degrees and light snow flurries. Run started out slow, but I didnt force it. Ended up at 6.22 in 45 minutes. I was pleased with the run as it's the first that hasnt felt like total trash yet. Good things to follow.
So last night another blow made me realize just how deep into Narnia I really am. I am no longer at the beaver's house, but instead running from the ice witch on the river—DEEEEEEEEEP into Narnia. My grandfather was admitted with pnemonia, and seemed fine at about 3 in the afternoon. 6 hours later I recieved a call that his blood O2 saturation levels were in the mid 50s, so I headed to the hospital. At about 11, my aunt took my two cousins home and my uncle and myself stayed with Dew. 12 O'clock rolled around and he was okay/talking about being ready to go and such. He then proceeded to go to sleep, and Mark and I tried to do the same. Sleeping in an ICU room is a bitch, I learned. At 2:30 AM, the doctors came in as his BP was 62/49, and tried to wake him. He didn't respond, so Mark and I took shots at doing it. Sadly it didn't work, and ultimately he slipped away. RIP Dewey F. Petersen. We didnt leave until approximately four AM, and I wasnt able to get to bed until about 5, then had to wake up at 7:30. So on 2:30 of sleep, I pressed about my day, then took a big nap this afternoon.
Workout was:
1 mile easy+extended movment prep.
In a way I'm now not angry that I blew my Footlocker Regional race. Had I won like I was capable, I would have been in San Diego along with most of my family. Instead we were able to be there for Dew when he needed it most. May he rest in peace.
Week total: 44 miles.
BW: 169
I haven't felt that great as of late. I'll most likely regulate HR a bit more strictly for a while at least until I start feeling better. I also am experiencing a good deal of myofascial splinting in the hips, so I am going to be taking the time to correct that. Further, I'd like to drop around ten pounds by sometime in February. I'm a bit heavy after my time off/low volume at the end of the season, so I'll be taking care of that.
1 mile w/u+
MP:
EtoI
Lat Lunge
Leg Swing
Hurdle Step Overs
6x100m strides at increasing intensity.
8.17 miles.
Myofascial release.
Total on day: 9.17 miles.
I began a slightly hypo-CHO diet today. We'll see how it goes. I had great success in body comp changes this summer following the same type of program, should work well again.
