Krasnayafleur's training #2

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141

no offense taken! just trying to as straightforward as I can. I am actually still including chicken and fish, it is the other meats that I am cutting out. As for pasta… I am wary of white pasta, especially the stuff at the dining hall which is probably very processed.

I got 8 hours of sleep last night which was lovely :smiley: My hamstring feels much better; my lower back still has some sore spots- it is mostly in between my sacroilial joints, starting on the lower back and going down to my sacrum. It feels sort of superficial and lots of specific little muscles, different from full-out lower back soreness. Most likely this is because it is right around that time of month when my back would tend to get sore :mad:

AM practice:
-full WU, sprint drills, no hurdle drills
-5x sprint-float-sprint runs: about 90 meters. Accel for 40m, maintain turnover for 20m, surge again for 25m. In spikes, 4 min, between. These felt GREAT, my legs were feeling a bit tired but once I got going I felt quick and my coach commented that I looked very fast (“It’s about freakin’ time!”) After we were finished I felt some tenderness in my left quad, felt like some minor spasm (it was also the left hammy that was sore) and my right ankle but nothing sharp.
-Jav technique drills and many reps of approach runs and approaches with crossovers.
-short hurdle mobility

Went right to the trainer and did cold whirpool (50-52 deg.) up to my knees and had ice bags on both hamstrings and both quads (weighted) for 15 min. I should probably have sat in it, but it is bitterly cold outside (two days ago it was 56, and now there is snow on the ground and it is 10 degrees :eek: ) and I couldn’t handle the thought of getting that cold. I really only missed out on icing my back and my knees- my butt feels a lot better than yesterday.
Tempo tonight remains to be seen- I prefer to do pool after lower lifts which is tommorow, so biking or elliptical tonight will depend on my quad. I am actually in a great mood even though I hate cold weather- I’m psyched about running fast, and eating extremely clean like I am right now eliminates a lot of guilt.

142

On the sleep issue: maybe you already do this, but I use both Mack’s earplugs and a sleep mask. Both help a lot.

Also, if your roomie is consistently that bad, why not complain to whoever can do something about it? They’ll blow you off the first 10 times, but eventually they’ll probably switch you just to not hear about it any more.

143

Do you have any other hobbies besides track and field. I find that having a hobby helps deal with stress.I like playing cards or reading comic books , mabye this could be a good way to deal with anorexia when your stressed.

144

Ever tried zma to help with your sleep and joints?

145

I wasn’t aware or I don’t think that ZMA works on joints.

146

I have tried ZMA sort of on and off and sometimes it would help me sleep great, and sometimes it wouldn’t. Taking it on an empty stomach tended to give me stomach aches… I think I may not have had the best quality stuff out there. I’d be up for trying it again if I could afford it :rolleyes: As far as sleep in general, I don’t always get 8 hours but it’s happening more and more as I figure out which classes I actually don’t have to do the reading for. I have a sleep mask that also plays nature sounds so my roommate staying up has been less of a problem.
And hobbies… locking myself in the music building and playing the piano for a couple hours is great therapy but it can be tough to find the time. So I just read my favorite book over and over :slight_smile:

-biked for 20 min. easy and stretched to loosen up my quad. tommorow is a big legs day

147

Joints was prob a bad use of words, I was at school listening to headphones typing fast lol. but i’ve found it leaves me generally more relaxed and deals with muscle stiffness and i guess an offhsootwould be joints hurting less. Snansystems has zma for 5 bucks a bottle right now. My coach pickedup 5 bottles plus shipping for 50

148

I went to the snac website, still says ZMA is priced at 15.95? How’d you get the 5 per bottle deal?

149

loooong day
tutoring, 3 long classes, plus practice and lift
I got some very good sleep again- i woke up after about 7 hours and 20 min. and felt pretty rested. That is usually about how much sleep I seem to need naturally, although I will doze for a while after I wake up if I can afford to.

practice:
-WU, hurdle mobility, hurdle jog-throughs 5x5h
-5x10 hurdles jammed, working on quickness and technique over the hurdles (they are so close that in between the hurdles is sort of a non-factor) 50 hurdles is a lot, this was a decent session.

break for lunch and class, then lifting:
both my quads were sore during hurdling in a way slightly different than the way they hurt with DOMS so I was a little worried about a lower lift, but it turned out that my butt on the right side had a knot or was tight or SOMETHING because it hurt to do lunges, and again a slightly different kind of pain than just plain soreness. Because of this I had to keep the weight for the split squats in the first superset the same as last week and I couldn’t go quite as far down, but the hamstring set I managed to bump up without pain. Again this was structured with no rest in between the 3 exercises of each superset, and with 2 minutes in between sets.
-split squats, front foot on wobble board: 3x8@40k
-split squats back foot elevated: 3x6@40k
-lunges: 3x12@55lbs

-glute-ham raises: 1x10 @bodyweight, 2x8 w/5k plate
-stiff-legged deadlifts: 1x8@45k, 2x6@50k
-hamstring curls: 3x4 @the 5th hole down which is unmarked… I don’t remember
protein+carb shake… mmmmmmmmm
-pushup/ab set: 10 pushups straight into 10 crunches, 9 and 9, etc down to 1. No rest between any of them. I admit I did have to cheat on some of the pushups in the middle, they are not really my strongest point :o had the rest of my shake, stretched lower body esp glutes, quads, and piriformis

went right to the trainer, and even though i really really did not feel like being cold, i sat in the whirlpool up to my ribs for almost 20 min. It was warmer than usual, about 56, so I am not as deeply cold now as I was before.

diet is holding steady… maybe eliminating all that sugar and whatnot has been helping me sleep better :smiley:

150

might been a different sight I can’t remember lol. Sleeps been way down
but 15 bucks a bottle plus 2 for 1
is still a good deal./

151

pretty long day

-20 min. bike to get warm
-AM lift: “beach lift” day, i.e. bi’s and tri’s, 1 triple superset of each. Pretty basic things, there is not really any need to write it all out. More importantly, I went up in weight in all of the exercises except for one.
Had my shake- one scoop of each. I realized with horror that taking 1.5 scoops of protein and 2 scoops of the carbs is an extra 465 calories! That seems like a lot. 1 and 1 is 265 which to me still seems significant.

break for lunch and class, then independent practice at 4:
-full WU, dynamic hurdle mobility, sprint drills
-10x30m resistance runs dragging a sled- starting in a crouch, focus on explosive accel and then getting tall and picking up the knees. Didn’t take much rest between them, avg. probably about 30 seconds. I don’t know much the sled weighs
-multijump series: pretty much a lot of hops and little jumps to strengthen shins and ankles
-multi-throw series with heavy shot, 2 exercises, 5 reps of each

went to the trainer where i got stim+ice for 15 min. on my right hamstring which was especially sore. It didn’t hurt during the runs at all, but its pretty sore to stretch. Afterwards I went in the whirlpool at 50 degrees for 12-15 minutes and froze to death.
I was planning on doing some very easy pool tonight because we have a tough running workout tommorow, but I haven’t decided yet. I am pretty tired and pretty hungry but it could be good to loosen up.

Diet-wise haven’t changed much. I am more conscious of trying to eat every 2-3 hours and always looking for more protein. I am not eating actual meals that often- I still have the standard breakfast/lunch/dinner, but in between those I will have half a clif bar or my shake or a kiwi or something else fairly small just to keep myself constant. I think I am getting a bit thinner :cool:

152

just did my 20 min. of aquajogging, legs feel pretty good. I did get really hungry though… pool always does that to me :rolleyes:

153

had an EXCELLENT workout, at least relative to the horrible workout last week.

-full WU, sprint drills, 3x50m buildups

  • 2x(300-300-200) with 1 min. between reps, and 10 min. between sets. Unlike last week when I died right away, I held on pretty well until the last two reps when I fell off a bit. Even so, my 800m totals for each were faster than last week- I had someone to run with this time.
    I went 51-54-35 (2:19) and 52-57-37 (2:26). My PR is also 2:26. I felt like I recovered more quickly both in between sets and after the whole thing was done. Surprising enough, seeing as this would not be my first choice time of the month to do a workout like this :rolleyes:
    -core circuit 20s on, 20s off x12 exercises
    -special walk series- barefoot stretching out feet and ankles

The trainer was closed so I couldn’t grab any ice, but my hamstring felt a little better after warming up and I didn’t feel it during the runs. It still feels a bit sore but the tightness got loosened up. I think partly I also carry a lot of tension psychosomatically in my shins and hamstrings and I was a little nervous for this workout.
As for food, since I was able to run faster this week I am going to trust that if I wern’t eating enough I wouldn’t have been able to drop the times. I won’t deny that my recovery might be a bit slower than usual, but at least this motivates me to get in the pool, have my shakes, and ice consistently. Proper sleep for three nights in a row seems to do wonders :smiley: I’m in a pretty content mood.

Heading to boston overnight to take care of some things to get ready for spring break. There is a massive track party tonight and it is probably best for my hamstring if I avoid all that alcohol, fun as it would be.

154

home in boston
taking today off unless I get back to school in time to make it to the gym for some easy tempo-type stuff. I am not going to the gym here because it costs $ to be a guest, and I literally cannot spare even $5 since I have to pay for meals over spring break. I am conserving the rest of my clif bars to take with me. :cool:

155

Silly question,
what is a clif bar??

156

not silly :slight_smile: they are energy bars basically, but pretty good ones… they taste good, are pretty filling, and they are a much better consistancy than your typical power bar. someone from the forum was kind enough to send me a few boxes because the dining system here is pretty strict and i have no money for extra food.

157

didn’t get as much sleep as I would have liked, but what I did get was pretty restful. High-stress mode all day… it amazes me that I managed to have yet another financial crisis when I literally have $0 in my checking account :rolleyes: It’s all fixed now at least, just worrisome to be having trouble with it when I have to pay for own food over spring break.
And so 4 days of busy hell begin!

AM lift:
-10 min. bike to warm up
-trap bar deadlifts: again, 4-6 on low grip, straight into max reps on high grip with a 24-second 3-stage negative on the last rep. I did 12x70k, 10x75, 8x75, 8x80 (PR)
-single leg calf presses 10x100lbs, 10x110, paired with
-seated tibia raises: 2x10 @13 and 18lbs. I had been doing them standing and realized that sitting makes them much harder.

practice @4:15
-WU, sprint drills, dynamic hurdle drills
-accel series: 4x(10,20,30) walk back between reps, 3 min. between sets. in spikes, crouch start
-multijump series: standing LJ, 3 double leg hops, standing triple, double hop triple. Into the pit, each x4.
-multithrow: OH back, BL forward, hammer hip, squat chest, each x4.

I felt a little tired during this stuff because of lifting early, but all soreness is completely gone. I got new training shoes finally :slight_smile: which is helpful as well.
extra tempo still to come tonight

there is NOTHING for me to eat for dinner tonight :frowning: fuck the dining hall and whoever makes up the menu!

158

went on the elliptical for an hour

ate plain tuna w/chickpeas and kidney beans and a bunch of vegetables for dinner… couldn’t eat fried chicken or pork or macaroni :rolleyes: sometimes the dining hall works out great, but other times…

159

something i forgot to note-
in the middle of the day i had what i’m pretty sure is a low blood sugar attack. I went deaf in one ear (a diabetic friend said this happens to her when her blood sugar is low) and i was literally falling asleep in a fog through both my classes. I am concerned about insulin spikes from fruit, but i am sort of curious if i should eat more sugar in some form…? i posted a q in nutrition about high glycemic fruits… i don’t really get whats going on.

160

Your nutrition is definetly cause for concern. Do you integrate any recovery/regen. work in? It sounds like you can barely fit in sleeping so I don’t know how much progress you’re expecting but it looks like you’re just buying time until you hurt yourself. But maybe not…