Indeed the 5th ave mile is 7 weeks away! My first mile race is Aug 9th though. I just did an aerobic capacity work out today which was 3 x 1 mile on the track maxing out on the last one. The times were 5:55 5:56 6:00. Very good times for this workout!
Next week I will take it easy as I will be at the shore. I will do an anaerobic conditioning mile interval workout out there, which are much easier sub maximal miles (more like 6:40-6:50 for those).
Then next when I get home I will do two lactate (anaerobic) capacity workouts before the race day. (600s and 400s)
I’m going to seed myself with a time of 5:35 for that race.
After the West Chester Mile, I will be focused on the Wildwood Triathlon in late August (an Olympic distance race) and then it will be 5th ave time!
I had another blowout on the front tire today. Just my luck. I’ve had a blowout in this spot before on a cement bump on the bridge and usually slow down. But, today I thought, hey maybe I won’t get a flat if I hit this full speed. Bam. Flat. Somehow my extra tube in my blowout kit wouldn’t inflate and then I walked over three miles in cleats trying to bum a tube. 3 people passed me with 700s (I used 700 tubes) and blowout kits. No love. Then some dude named Andy on what looked like a $10K Scott gravel bike stopped and offered his tube, but it was way too fat, wouldn’t fit on my rims. I was almost home by that point, but the bike shops were closed and I have 0 tubes on me right now so couldn’t get a good ride in today. I rode 3.8 miles or something. Not enough. That walk was exhausting, but seemed like good physical therapy for my knee. I did 30min of shortboard skateboard on my Penny when I got home because I was just a bit pissed about that whole situation, oh well. There is always tomorrow. I’ve had multiple conversations with bike techs about my blowouts. I need to train on thicker tires I guess.
I tried on the Flyknit racers tonight. They are great. Also, best jump rope shoe I have ever worn. My knee felt good Saturday for running, but I had to do some stuff Sat night that twerked it again. I’m thinking of taking a rest somehow sometime, but might do a large influx of heavy vegan food up to an increasing intermittent fast and light training with a heavy veggies and bone broth diet. Maybe mid-August.
I can run full speed with this knee but it feels precarious. It feels worse actually just walking or getting up from sitting than running fast. The cycling helps though. I did 6am spin class this morning which was decent, then tonight’s workout was heavy on the sitting and standing bikes at my clubhouse gym. They are pretty good bikes. They isolate the muscles needed for me and one of them actually has aerobars and overlooks the pool and faces the TV. I played poker for a while on that one tonight. The aerobars are really nice with a big plushy seat. I’m going to put some hours in on that one.
I really need to be in the gym doing core/tempo/cardio twice a day now at least 5x week. Also, I think I’m going to need 60-90 minutes of warmup race day. Certain parts of my body need to be slowly woken up and roused to full exertion low impact before high impact. I think I have a lot more muscle systems in play here than the average runner at my height. I really want to speedrope that morning, but Planet Fitness has asked me to stop before in NYC as those gyms are tiny. I talked to the guy at Equinox to let me use the bags last time and I had to fake signup for a membership and I used the Flatiron gym one weekend. The chicks like me at I<3kickboxing on 23rd so mayybe there too and there is a place to speedrope, but it would be odd. There is a planet fitness across the street so could do a combo 90 min warmup then maybe ride a Citi bike to the start line and then do some striding, take some sort of caffeine and go (maybe those espresso gel packs).
My start right now is f’ed up and that sucks as I usually have a lot of fun. Fortunately I don’t think I have any issue running around 13mph for a finish. I have such a gimp start from 0-6mph or so, I look like a bird trying to take off with a broken leg, lol. I think I’ll be ok though.
Ive had stress fractures from running - this isn’t it.
Ive torn whatever holds the patella in place. Whatever is holding it is probably 60% left by my estimation. I have to walk a tight balance between working the muscles around it without interfering with its recovery. I can’t lift heavy dumbbells anymore, but just as well as I might want to decrease weight and increase reps at this point for dynamic rest.
I up my nutrition even more when injured. It gets expensive though. I’m currently running about $100-$120 per day in groceries and stuff. I’ve had to eat in sit down places more so that just adds to it. I generally am immobile in small distances, but fine once I warm up or jump roping / cycling is fine.
Im probably going to camp out at Whole Foods for a month after camping in Appalachia…
Whatever the case may be, whenever I blow a flat with no shoes in the heat, it pretty much guarantees I’m chipping away my time in purgatory changing that flat. Because, it’s brutal every time.
Probably $20 fruit, $10-$15 in veggies, $30-$40 in protein, $10 in nuts/seeds trail mix, $5 in Vega powder, $5-10 on electrolytes, $5 on La Croix, $5-10 on protein/fruit/nut bars. Supplements maybe $5-10 per day. Im at 4000-6000 cal per day so it’s going to correlate greatly to daily effort and calories burned.
Today I got 2 green lemonades @ 6.99 each, beet juice and a bunch of other crap I don’t normally get. I can eat 3-5 lbs of food at the Whole Foods buffet which is 9.99/lb. I try to prepare my own stuff but even those little packs of guacamole are convenient and I often get those and put on eggs or something.
I typically get very high quality protein and if I get steak it’s $30/lb, salmon is about $25/lb. Black beans are high on my list for getting protein as well as trail mix as well as eggs (eggs and black beans are cheap).
I don’t know the bionutriton behind my calorie intake following a heavy calorie burn day (ie. how much you eat after you burn 6000 cal and the next day is a rest day of 3000 cal). I feel like I eat more the next day, it’s not 1:1 in intake and burn due to changes in the endocrine system and metabolism. Maybe not more the next day technically, but it is quite a lot.
We shall learn more about this when nano bots hook up with our body and systems.
It’s not always the next day that it kicks in though so it’s like the opposite of diarrehea. You start eating a 1000 cal meal and then feel like you need 3000…
Given how whole foods is geared towards upper middle class types I still don’t see how you eat 100 bucks of groceries every day , unless you cook for a homeless shelter or something. Can you fill me in Bruh ?
The average joe bodybuilder at the gym probably doesn’t think about fruit as much as I do either. He thinks steak, chicken, salmon, eggs, macronutrients.
In MMA, if your body doesn’t receive everything under the sun, it will tear apart, especially for 30s athletes. So I might eat a bag of oranges in a day which the bodybuilder will neglect, which for 3in diameter oranges for 10/bag and 80 cal each, that’s an extra 800 calories and however much the oranges are.
If my tendons feel weak I’ll eat more pineapple (for Bromelain) and typically I don’t have time to chop it up so buy the fresh chopped. Fresh raspberries or blackberries are awesome.
I don’t usually eat grains.
Also, I typically have 4oz of espresso with cacao and cinnamon with dark chocolate almond milk in the mornings.
Ive been largely tweaking my diet since 2006 and I would say the more research you do the more it will help, but it does get more expensive.
Cheapest I could go to would be to just blend frozen berries and Vega mix, .75-1 jar Almond butter per day, greens, standard array of fruit (you have to have fruit and greens), and cheaper protein like black beans and eggs. And preworkout plus 5000-10,000 IU D3. Well, and the espresso.
That would be barebones. I do the latter sometimes. There are benefits to both. A vegan type diet generally has more fiber if you do it correctly, but to heal at times you’re going to need animal products.
KMD - I think it was low tire pressure. You were right.
I had a good ride tonight. I found one neighborhood with million dollar homes, perfect smooth roads, and lots of smiling milfs out walking their dogs.
Ive been searching for a good training ground and that is it. I’m getting pumped up in this last phase of training and just hope and pray my patella holds as I’m really excited about this race.
