Sounds exciting 
I like 200-400m intervals - they are my favorite.
I ordered some orange and purple flyknits today:
My Mariahs are wearing down so am testing these next… some colors on this shoe are super expensive
^^^
Try the 400s on an actual track 
Yeah I love 400s on the track. The visual really helps me. There is a track near where I live and I want to head over there at some point. My patella is really odd right now and my balance muscles are off and I’m taking a break from running right now.
I got a brace (2 actually) and one seems to help. I can do pretty much everything bouncing on my toes, but slow movements (getting up from sitting down, getting out of the car - it’s my left patella) are brutal sometimes.
If it doesn’t seem healed when the date gets closer, I’ll start to see how hard I can push it, but am being pretty light on it right now with an emphasis on as heavy cardio as possible without affecting the area negatively to increase blood flow and healing.
I read some articles on it and for the patella thing it said you might have trouble with slow movements, but it’s fine for running, so I was like cool ok. I did intervals for 2 days after that, easing into it on the treadmill 30 seconds on 30 seconds off at 12mph, 2% grade. That was fine. Upped it to 45 seconds on 45 off at 12mph, 2% grade. Was cool as well. The next day I wanted to see how long I could go at 12mph, 2%, but only got to 1:30 and it started hurting. Not really bad, but the feeling that this could develop into something chronic so I stepped back to 30sec on/off, but couldn’t even finish intervals that day and have been off running since then and need to think about the things that I can do to strengthen my running without running, like cardio. I might add swimming. I’ve added a lot of skateboarding as it seems to help as well. I skateboard as much as I can, but have been so busy this week and am just super pressed for time and have been just hitting up the Whole Foods buffet for dinner and a diner for 5-6 eggs at night or something. I’m at about 4500 cal per day right now, FitBit seems to be pretty close to my calorie count most of the time. I just try to hit 4000. I can do that most every day.
ACE… sorry to hear about your knee issues, but frankly, Im not that surprised. You seemed to be doing A LOT of high intensity running off of very little developmental base. There is a reason competitive middle distance runners only have a small portion of their training at speeds like you have been doing… even what you claim is a “jog” is still at a speed that would be stressful on the body of all but the most elite male runners!
You may want to look into some rehabilitation exercises for the connective tissue involved with this injury. You have likely stressed the tissue more often than it can repair and thereby breaking it down some.
Good luck! The work you have been doing is great! You just need to be more strategic in the way you dose yourself with the sprints and intensity.
thx KMD
yeah here are some things I can do -
http://www.triathlete.com/2015/08/training/runners-knee-treatment-recovery-and-exercises_72793
Fix It
Employ dynamic rest. As you work to rehab the injury, stay fit with vigorous upper-body work, plus pool running and/or biking if you can do so without knee pain. Meanwhile …
Strengthen your knees, quads and hips. Weak or inflexible quads are a particular source of knee pain, but upping your strength and flexibility throughout these areas will help both ease the pain and improve your form once you return to your normal training.
I overdid it last year too. Went from never having run seriously in my entire life to doing hard workouts almost every day, and ended up injuring myself after a few months. Now I only do one hard workout a week and just run easy the rest of the time. Things still hurt here and there but knock on wood no major injuries since then. The upshot is that my fitness is still improving even though my total effort has moderated.
How much do you want to bet? If I have to fly to Canada for a Muay Thai fight against you I want at least $15K for a win. I’ll give you $20K if you beat me as I think I’m 1-2 weight categories heavier.
We split the ref costs upfront, I can draw up a contract and you choose elbows or no elbows, shin pads or no shin pads. I’m not doing elbow pads because those are lame. No headgear and I’m up for however many rounds and length of time you want.
Olivier Busquet (poker player) was challenged to an MMA fight for something like $100K against a lighter guy with superior MMA skills, but Olivier crushed him. The video is on YouTube.
I think this will be pretty much the same. I’ve been looking for a fight this Autumn, could do late September or after.
Hint: don’t choose elbows. I throw hundreds (thousands some days)per day on bag work in 4min rounds alternating sides without stopping (BPM is to Roy Jones can’t be touched). My right elbow will likely break the orbital on contact. I don’t throw elbows to slice the skin to damage the skin to end the fight. I throw heavy skull crushing blows.
Your move, boss.
8oz gloves.
Im around 176lbs but could fight at 170lbs if we set a weight, but not any lighter for same day weigh in.
Or if you just mean sparring we can spar for fun to see who is better if we are in the same city.
Yeah, I have done this before. I thought I was ok after putting in 50mi or so my first week but maybe started too hard.
Before I started XC freshman year in college, the assistant coach mapped out a training plan for the summer for me to build a base as we were launching into 2/days at the start of the season before classes started. I was kind of like meh, I’ll be fine and then ended up getting the worst shin splints ever. Meanwhile the sports med doctor who I saw nearly every day after practice just had someone wrap ice around my legs in Saran Wrap or something and said ‘it’s only pain’, you can run on it or something like that, but I could barely walk at times it was so bad. I hung in there for most of the season, but my experience at the college level as an athlete was night and day compared to HS, it just had this brutal aspect of it in regards to training that I hadn’t ever experienced in the form of pure running before that age.
He’s not in Canada, he’s an east coaster. I think you’re using the big payout to shield yourself ACE. Man up and do it for pride!
I just mean no gut bomb, good energy for longer workouts (I’ve used it on 2+ hr runs during recent training, it was great). Just check it out.
Take Turmeric. There’s so many studies linking it to reduced inflammation in the body and joints more specifically. My body is beat up from years of Grappling, MT and doing stupid stuff. I can’t go a single day without taking it.
P.S not all forms of Turmeric have the same bioavailability so hit me up if you’re interested.
Ill do it for free if it’s on my official Muay Thai record which is currently 0-0. That will take a few signatures by a judge in the local area and maybe contact with a fight promoter to schedule, but I will 100% go that way as well.
No money all pride on record. That will work too.
You’re on the east coast? What MMA/Muay Thai gym do you train at Sam - what weight class are you willing to fight?
If you’re in NC or VA and we can do catchweight, provided you or I line up the documents and venue, I’ll fight next week. I just can’t do it too near the 5th ave mile as I want to break 5min. So until mid August or after mid Sept.
Calm down, your ACE is showing. Haha.
lol you’re right - thanks bro
I have been a caged tiger for months in Muay Thai. I have to get at least one Muay Thai fight on my record before even being considered to be able to compete in MMA for my team.
Lol. I do it for fun man. I like you,I honestly hate to hurt you in a fight.