sep 29, 2011

WOW, its been 18 days since last update...have thought numerous times about doing it and just put it off for other things...OPTathlon coming up, trip to BC, before that Baltimore...
to sum it up...
tweaked my upper back before baltimore and IFM course
ran over there every day, was good, bought some new runners before i left, NB minimus, they have been great but my calves are not happy thus far
the day i got back from baltimore, we left the next day for BC and Vancouver, had some solid runs there and in Kelowna after that also, weather was cool, crisp, moist, all things leading to solid breathing runs; last day in kelowna actually stepped on a track; my calves were too sore to do any runs but nonetheless it was sweet to get on there, can't wait to open it up

did some research as well on the race in April;
- have to get affiliated with a local USATF place - will do ASAP
- track is 200 m with banked curves - should be fun, need to play with that some time this year
- need to sign up for some local short course races like miles and 3K's, as well as some 800's over the winter...itching for some testing and some speed
- Nick Symmonds from Oregon and Nike www.nicksymmonds.com is the same height and weight - 5'10", 165# but i am looking at his training and stuff lately as its someone i can look at as a visual of success..his volume is higher than i can handle but the split is nice:
Monday/Wed/Fri AM - easy longer runs
Tues - intervals and swim split up in day
SAt - intervals and race pace
Sun - longer effort
(only weight trains and core work 2-3 x/week max and does a 1:43-45 each time out...nice work)

i knew i'd need to mimic that over time, now the time has come where the weight room is less impt and the track and recovery is key for me....as i am more powerful now at 37 yoa than fast so the speed work and recovery is NOW

next on the agenda is a good practitioner for recovery; the MT i was seeing is OK but need a better source; my lack of flexibility in my R ankle from the injury years back is coming back to haunt me with smaller differential shoes and the speed increasing

have felt a need to get into some fartlek and speed work over the past month as well as hills and have proceeded to do so...might need a better plan for the transition for my feet and ankles also..will draft one up...also have found it better @ 165# BWT and not doing any circuit style training, only oly stuff, slow lifts and core work and have more pop in my step

today:
AM - easy 30 min up NTPP and back - calves little tight
Noon:
A. HPC - build to 175# x 5
B. PCx1/HPCx1/PJx1, rest 5 sec, light prowler push 30 ft; rest 2 min x 3
+
5 rds @ 60%:
1 MU
3 HSPU
6 pistols/leg
(easy and was mobility in ankle i was considering)