Slept ~7 hours last night, early morning training in a fasted, hydrated state...got some running ahead of me today.............
TRAINING:
- Spend 15 minutes on mobility - hips, quads, calves, hamstrings
- 30m accelerating runs to 75%; walk back x9; rest 2 minutes actively between sets 3&4 and 6&7
THEN....
Run 400m @90%; rest 4 minutes actively x4
RESULTS (400m run times):
1. 1:01
2. 1:01
3. 1:04***
4. 1:06
First two run of the 400m went well and recovery between the sets was enough to feel like full recovery...the 3rd run was briefly interrupted as I had to avoid several campers playing tag in the parking lot, so time could have been a couple seconds faster. After completing the 3rd run, I felt like I got hit with a mack truck - the 4 minutes of recovery wasn't long enough and I felt like I hit a wall..the 4th run at 1:06 was rough, probably closer to max effort than 90% just to get this time...felt good to get some running in, haven't done this in a while.
NUTRITION:
Post-Training Meal #1 (immediately post): Liquid Shake w/30g CHO, 25g Protein, 5g L-Glutamine
+ BCAA + L-Glutamine Mix
Post-Training Meal #2 (1.5 hours post): Grilled chicken salad w/oil and vinegar - 25g Protein, 15g Fat, 10g CHO
Meal #3: Protein Bar, cashews, pineapple, cherries - 30g Protein, 20g Fat, 35g CHO
+ 2 VMG, 1 Glucosamine & Chondroitin, 2 digestive enzymes
Meal #4: Greek salad w/chicken, oven-roasted chicken wings - 40g Protein, 30g Fat, 10g CHO
APPROXIMATE DAILY VALUES - 120g PROTEIN, 85g CHO, 65g FAT
Nutrition numbers were a little bit lower today, but my schedule had something to do with that, plus I cut my post-training numbers down based on the training for the day....day off Friday and back at it Saturday
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