Good point. Could have done it on the hill workout earlier in the week though I do honestly believe that it was the very steep downhill that i stupidly chose to run on my route.
New Year, New Goal, Same Old FireFreak
- Thread starter firefreak
- Start date
Good point. Could have done it on the hill workout earlier in the week though I do honestly believe that it was the very steep downhill that i stupidly chose to run on my route.
Tuesday: 2.2 miles. Calf felt ok for the first 3/4 mile and then started to flare up so cut the route short. Frustrated. Iced til I couldn't feel anything from the calf down. Minimal pain on Wednesday morning.
Wednesday: Off
Thursday: Supposed to run 8. Will be foregoing the run in favor of erging. Will be doing 2 30 minute pieces and some heavy core work. Will be a late workout as I have a work function from 5:30-7:30.
Friday: off
Saturday: 5K race. Should be interesting to see if my calf behaves. All I want from it is 22 minutes...it should be able to comply...right?
Wednesday: Off
Thursday: Supposed to run 8. Will be foregoing the run in favor of erging. Will be doing 2 30 minute pieces and some heavy core work. Will be a late workout as I have a work function from 5:30-7:30.
Friday: off
Saturday: 5K race. Should be interesting to see if my calf behaves. All I want from it is 22 minutes...it should be able to comply...right?
My Magic Eight Ball states: "It is decidedly so"
lol. hope your 8 ball is correct.
i am wondering what time i have to be there by. the race is at 9, they never gave any info on what time to get there to pickup my bib, or if I need to do it the day before or anything. hmmm.:love1:
your magic 8 ball was correct good sir!
did a nice long, slow warmup, wore my tights (32 F at start time) and stretched like my life depended on it.
23:40, 7:38/mi
I actually ran a bit faster than that, but they don't have the corrected times as they do not start you running over a chip reader. Mile 1 was 8:00, mile 2 was 15:35, no time at mile 3.
Calf felt good. Little tight now but nothing some green beer won't help
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your magic 8 ball was correct good sir!
did a nice long, slow warmup, warm my tights (32 F at start time) and stretched like my life depended on it.
23:40, 7:38/mi
I actually ran a bit faster than that, but they don't have the corrected times as they do not start you running over a chip reader. Mile 1 was 8:00, mile 2 was 15:35, no time at mile 3.
Calf felt good. Little tight now but nothing some green beer won't help
Awesome! I'm glad things worked out!
Thanks T. Was nice to get in a 5k, with some level of competition. Was picking people off one by one. I think I could have gone harder though When I rethought the race, I definitely was aware I was not breathing that hard.
Anyways...last week was not a great week, emotionally, physically, mentally, nutrionally...basically all aspects of my life were screwed up in one way or another.
My girlfriend and I are on the outs again, so that was the emotional part of my week.
The girlfriend stuff led to me feeling down most of the week so I ate poorly, didn't workout as much as I should have, and didn't get much sleep. I did workout Friday, but was shot, felt super dehydrated and was not really in the mood. I erged 5k and then 2k.
Gotta get things back on track this week. I think I looked fat in the pic of my finish.
Anyways...last week was not a great week, emotionally, physically, mentally, nutrionally...basically all aspects of my life were screwed up in one way or another.
My girlfriend and I are on the outs again, so that was the emotional part of my week.
The girlfriend stuff led to me feeling down most of the week so I ate poorly, didn't workout as much as I should have, and didn't get much sleep. I did workout Friday, but was shot, felt super dehydrated and was not really in the mood. I erged 5k and then 2k.
Gotta get things back on track this week. I think I looked fat in the pic of my finish.
Concentrated on core work, lower leg exercises (running worlds videos are great) and some balance/strength exercises for my lower body yesterday.
Core work was as follows:
-Renegade Rows - 2 sets of 10 Reps each arm. 20lb DBs
-Regular Bridge 45 seconds
-Rest 30 Seconds
-Right Bridge for 45 seconds into a bridge with twist - 10 reps
-Rest 30 seconds
-Left Bridge for 45 Seconds into a bridge with twist - 10 reps
-Rest 30 seconds
-Back Bridge for 30 seconds into back bridge raises - 10 reps
-Rest 30 seconds
-Back Bridge raises single leg - 10 reps each leg
Repeat with addition of 1/4 side bridge hold for 30 seconds.
Finish with Push-ups w/ 1/2 pause (up and down) x 10 and push-up w/ 1/2 pause (up) and countdowns starting at 10 sec til 1 second.
The push-ups were very hard....during the count downs it became apparent my core was shot as I would push up and there would be a disconnect between my chest and my butt. Definitely worked it hard.
set for today. My legs are still sore today. Damn right leg shin splints won't go away and calves are tight (what else is new...)
Core work was as follows:
-Renegade Rows - 2 sets of 10 Reps each arm. 20lb DBs
-Regular Bridge 45 seconds
-Rest 30 Seconds
-Right Bridge for 45 seconds into a bridge with twist - 10 reps
-Rest 30 seconds
-Left Bridge for 45 Seconds into a bridge with twist - 10 reps
-Rest 30 seconds
-Back Bridge for 30 seconds into back bridge raises - 10 reps
-Rest 30 seconds
-Back Bridge raises single leg - 10 reps each leg
Repeat with addition of 1/4 side bridge hold for 30 seconds.
Finish with Push-ups w/ 1/2 pause (up and down) x 10 and push-up w/ 1/2 pause (up) and countdowns starting at 10 sec til 1 second.
The push-ups were very hard....during the count downs it became apparent my core was shot as I would push up and there would be a disconnect between my chest and my butt. Definitely worked it hard.
set for today. My legs are still sore today. Damn right leg shin splints won't go away and calves are tight (what else is new...)
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If you're going to do an ice bath, do it as soon as you get home. Stay in it for no longer than 20 minutes and don't make the water too cold. You should take a warm shower within 30 minutes of exiting the water. It does wonders...
Causes shrinkage though. If you're going to do an ice bath, do it as soon as you get home. Stay in it for no longer than 20 minutes and don't make the water too cold. You should take a warm shower within 30 minutes of exiting the water. It does wonders...
If i had an ice machine to supply myself with enough ice to make the water cold that would be doable. luckily i have my fire department that has a big ice machine i can take a few buckets from. didn't do that today. just iced like normal. right shin.
And as for shrinkage...don't need to worry about that much these days.
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You don't need that much ice. You only need the water temp to be around 55-60 degrees.
You've switched to the blue pill?
You don't need that much ice. You only need the water temp to be around 55-60 degrees.
You've switched to the blue pill?
lol no. just no one looking at that area these days. :shower:
55 to 60? Thats the temp of the tap water at the moment.
I've heard mixed reviews about whether they work or not. But nothing that says they do any harm so I can't see why not. I personally don't use them because I'm waiting to grow out my hair into pigtails because I think I'll look much sexier when wearing them.
Seriously, for $20-$30 I can't see what you've got to lose.
Ok thanks for that T. Did a cold water bath today and holy crap...thats freaking painful/cool/refreshing/numbing and hopefully helpful. Water was pretty cold, but it hasn't been consistently warm enough here yet to raise the ground temps enough.
5.15 miles, 45 minutes 8:44/mi. Calves were tight, but felt ok. Left calf just below the gastrocnemius was tight but once i warmed up and kept an eye on my foot falls it was a non-issue.
Now where did my balls go?
5.15 miles, 45 minutes 8:44/mi. Calves were tight, but felt ok. Left calf just below the gastrocnemius was tight but once i warmed up and kept an eye on my foot falls it was a non-issue.
Now where did my balls go?