Cold and mostly cloudy, about 41º at the Sewanee track, light N breeze. Not bad training weather. I was debating on wether to stay on turf or track today. I decided to push toward the unholy trinity (3x3w/3), knowing I'm not there yet. Close. Soon. I ran these 300s under control and didn't push #2 to give me a shot at another rep.
Hoka trainers on
stretches, drills, bands, 100m, 50m
Hoka rocket x2s on
2 x 300m, 150m w/ 3min rest - 51.46, 52.26, 25.48
I was surprised my HR hit 176 shortly after the first one, because I didn't feel really winded. It dropped into the 120s before the second rep. Second rep about the same max HR, however, afterward HR only dropped to 146 before my last rep. Usually if I'm below 150 I can get the next 300m rep in despite the pain. I probably could have finished the 3rd 300m today if I were mentally tougher and more determined. But, I'll do it soon. Will have to be really conservative on the first 2.
Running in spikes 2 days ago was really hard on my body. Felt it in my feet and knees. But, I was pleased that my foot tolerated the workout and felt ok afterward, and with this small amount of volume, I may be able to be out there again sooner. Tomorrow looks like much better weather than Mon, so maybe I'll go out and do something tomorrow, weather looks similar to today. Yesterday I did 2 sets of pullups, pushups, and ab wheel. Need to do that every day.
Considering the holiday, weight is excellent. 140.1 lbs after workout. Been sleeping a lot lately. Went to bed late, 2am but slept til 9 and then took an hour nap around noon.
Diet is good. Organic grilled chicken breast and raw veg tonight. Also eating berries and oat bran sometimes at night.
UPDATE: Decided not to train on the track today, Sunday, (for the second day in a row). Instead I cut and manually split a load of firewood and did a set of resistance exercises. I should be good for the winter with wood. Most of my wood heating is in the next 2 months. Next track workout will likely be Tues as I'm hostage to wait for a home delivery on Mon. Tues is expected to be the coldest day of the week, highs only mid 30s, wind chills below freezing.
Nice healthy meal. Raw veggies oxalate levels are high. If you ate not a diary eater supplement with calcium when eating high oxalate foods. Yeah I know I disparage supplements but some are used for legitimate terms medical purposes and are well studied. Calcium binds to oxalate so they are eliminated through your feces. Otherwise boil and drain most foods oxalate are water soluble and boiling significantly reduces conte.
ReplyDeleteAlso remember if you are avoiding carbs you will have low glucose stores. So for each gram of glucose stored there are four grams of water. So you can drop from 500 to 600 grams of stored glycogen in muscle to 100 to 150, and live drop from 100 to 30 (normal carb to low carb) Including the stored water that is 5 to 6 lbs of glycogen and water weight. So if you break out and eat carbs expect to bounce up. Muscle metabolites research has identified glucose molecules as being critical to intercellular anaerobic power generation and having low glucose stores is proven to make a small be statistically significant difference in maximum strength and sprint capacity. Some months back I posted the research papers on this in this blog. Bottom line you would be better served with 50 to 60 percent of calories from carbs. Stop weighing yourself and looking in the mirror it is just encouraging a dehydrated low glucose stored state, not optimal for anaerobic energy production.
ReplyDeleteI eat oat bran and berries in the evenings, mostly train early mid afternoon fasted except for liquids in the morning (coffee, milk, juice)
DeleteI was really carb starved when I had my disastrous race at Indoor Nationals this yr. Definitely a bad thing.
DeleteTo your question on supplements: for medical need I take calcium and magnesium as bivalent cations bind to oxalate so they pass in feces. This is to counter malabsorption (too high) from surgery. I think it is a good idea for anyone who consumes high oxalate foods especially if they are not big dairy eaters. Even if they aren’t prone to kidney deposition (stones or worse small crystals in nephrons) the ion is toxic and can cause inflammation.
DeleteTherapeutic dosage is 1000 to 1200 mg daily calcium in carbonate form. Citrate form is absorbed too fast so it is less available for binding with oxalate ion. Magnesium in oxide form. Spread into two doses with meals. Or all with a particularly high oxalate meal (lots of veggies almonds, esp spinach, raw broccoli and carrots etc)
DeleteSpell/grammar check sucks
ReplyDelete