Yea… you’re going to slay that PR. Don’t forget that in a race, your adrinaline will go nuts. You will be surprised what you are capable of.
Yeah, so true KMD.
That’s why I love the mile distance. You have adrenaline for half the race basically.
Half the race? The WHOLE race!
This cycling thing has really been helping me to hit my calorie count. In fact, it looks like I might be able to sustain somewhere around 5500 calories burned per day at 176lbs. Mostly from cycling. I’m planning to do a lot of balance work on my short board skateboard. But, I’m mainly going to focus on those two activities to break 5 flat. With my upper body strength, I see now that I largely neglected my quads in the shape that they need to be to hit 5 flat. The cycling is really making them feel good and as the second biggest muscle section in the body (1st is upper back), my metabolism is about to rev up fast, soon. And it is. I’m at 3628 calories right now at 1:31pm, which is super high for me. Recently, I have been hitting that at 10pm (or 11pm if working out). Its good though. The more blood pumping through my body, the better (without injuries). I have had some crazy close calls road biking though. Last night I rode to an island by my house and the bridge was so sketchy. Meanwhile, two people on that road flicked on their brights when they saw me and I couldn’t see a damn thing. I almost wanted to flick this one SUV off, but I just passed a cop and I didn’t know if they were giving me a ticket for something. I got pulled over by public safety one day on a ride to Fire Island in NY. I was on a road that bikes were prohibited, but it was the only way for me to go. I was pretty deep into this road and this amber light flashed behind me and these two fat dudes slowly got out and said I couldn’t ride on the road and had to get off it. I started laughing as it was the dead of night (2am or something) and it was us two and crickets, and I couldn’t just teleport out of that location. I was like ok, fine, how do you expect me to leave? Does the seat fold down in that Dodge Stratus? They looked at each other and one dude said ‘oh yeah - um - just be careful’. I was like thanks guys, great. Bye. Before I went to sleep last night I lined up all my gear and went for a good long ride this morning. No socks, no shirt, tri shoes, lightweight headphones and Pandora from iPhone. I brought a bunch of Propel packets and went through maybe 8 of them (I carry two 24oz bottles and 1 packet of propel makes a light mix, which I like. I don’t like heavy flavor). Current favorite flavor: Kiwi Strawberry Propel. It tastes like those Kiwi Strawberry Snapples back in the day. I was near my apt. at the end but felt myself calorie crashing so went to get some food on this store by the river and had to resort to peanuts, boar jerky, snickers, XXX drink vitamin water, Toastchee crackers, and reeses. It was at a city park so there were kids in there just eyeing up this selection like I had just selected the holy grail. lol. It was so good though, I usually don’t eat junk food, but needed it. Out.
I need to start running again at some point, but my strategy has changed from just going at 12mph for X minutes and working up to 5min to the endurance side of the equation, whereby if I crank up my endurance in cycling I will eventually hit it from the other side. It is a bit time consuming doing it that way, but works.
Those new shoes look super nasty. The kind of shoes you don’t wear if you can’t back up how loud they are. Perfect. Worst case, I need to hit the track August 9. If I’m not on the track by then at even a light basis, I’m going to have to enter the race largely untested for a full length moderate effort 1600m. This is what I usually do, which is go into a race untested, but I train very differently now than when I was younger and I’m trying to go through this in a highly methodical way to achieve my desired result, which is a goal of 4:59 and stretch goal of 4:55.
I’m still going to try this out, but haven’t gotten to it yet.
KMD- do you pay for Strava plus - is it worth it?
I used to go on Slowtwitch. They would know.
No, I don’t. Can’t see how it would be worth it. I just use strava as like a public training log. My watch tracks all my data. Strava just copies that data and makes it public. I think the premium version has some unnecessary setting I just don’t need like generic training advice and such.
I tried to improve my 5k by running 5k and I did not see any improvements. This is what I did to slash my max time by 20 percent (until now) :
- Heavy Squats 5 Rep Max One times a week + Pull-ups and other stuff
- Heavy Deadlifts (Just lifting, I drop the weight) twice a week + battle rope and other similar stuff
- Sprinting intervals twice a week which is like 40 seconds of sprinting followed by two-minute rest.
- Running 5k twice a week.
Your posts have been greatly confounding me lately.
Heavy squats are probably not as good as body weight quick HIIT squats for 5K training. I’m not sure about deadlifts for the 5K either. Maybe for total body balance it helped? 40 seconds of sprinting should probably only have 40 seconds of rest or so. Running 5K twice a week is not enough miles at all. I don’t know how you slash your time by 20% with these tactics unless you started at 28:00.
Actually SCB’s regiment makes sense. He is not going to develop is complete genetic potential as runner this way, but I can see from a place of beginning development he was able to improve. Heavy resistance training does stimulate adaptations that improve endurance. They are the most robust and long lasting adaptions as well (compared to aerobic based adaptations)
Funny enough I did not think this program would improve my running time. I started running 5K every day 6 months ago since I was relatively fit I didn’t see that much improvement (didn’t start from rock bottom) but then I switched to above routine around 6 weeks ago following wisdom I gathered from others. I honestly feel like I am flying after doing this routine.
You switched from running 5Ks 7x week to 2x per week and now you’re faster?
What is flying on a 5K?
Flying is anything faster than what I was running previously.
For the record, I don’t run on a flat surface and it is mostly uphill so it ain’t a true 5k track. I will be able to train like a normal human once I am done with school, sell my house and live like a normal human.
Yeah. Seeking simple causation among events is not always fruitfull.
I recorded 6,011 calories burned on Wednesday. I took a bit of a rest day yesterday and just did one 3hr Muay Thai session with a few rounds of sparring. I didn’t wear my Fitbit under my wraps but think I hit about 5500. Today my diet and intake is just cranking.
Im making an effort to push myself in all ways for this last final weeks of training.
Im headed to the mountains next week on the Ocoee river with some friends in TN and will probably do a lot of cycling up there and some poker at Harrah’s in NC (Cherokee). Not sure how many tubes to bring. Maybe 10-15. I only have 2 remaining right now and blew out two tubes this week from pretty heavy riding. I can change a flat pretty quick and clip in moving traffic - my clip in skills were so rusty at first - haha.
Also, took some heavy low leg kicks last night. My legs were dented but rolled out my quads with a 3ft 3 inch diameter wooden dowel and they felt better after. I think I’ll keep sparring up to the last week then drop sparring and heavy weights, possibly intermittent fast on a 16/8hr schedule, and then really haven’t mapped out the final 3 days.
Im also not sure of what kind of caffeine load I want to go with race day morning but thinking of a moderate workout prior to the race with a 325mg pre and then maybe a bit more caffeine and some sugar (dates, honey or Gatorade etc).
This is going to hurt.