Did a nice Art Museum steps workout yesterday evening: run up steps as fast as possible (full sprint), 20 push ups, down and up, 19 push ups…until you get to 1 push up. Starts out with push ups as rest, but still hard due to elevated heart rate, then culminates with lots of fast up and down the steps. Felt like Rocky.
It was nice after running mostly long and slow for a while.
I like stairs a lot too. You must be skipping steps if you’re sprinting, right? Or do you hit every one -
I go as fast as possible, which means skipping steps. I have done it with hitting every one and it is much easier from an exertion standpoint.
Nice! I’ll have to try that one
I ran 5.2 miles in the race shoes today. 2.6mi then break, then 2.6mi back. Kind of a boxing style run with intervals, sprints (13mph+) fast jog (tried to go at 12mph), regular jog (11mph or so) with sidestep as breaks and high knees with 1/2s or bouncing at stoplights. There were some long straightaways where I really took off. My stride is ridiculous. Its longer than it has ever been, partly because of this shoe. The back part of the shoe where the achilles is, is really flexible and you can kind of point your toes in long strides and almost curve your foot. It feels pretty nuts. I had a good run and wish I could train in these shoes all the time, but you can tell they are not really that good for you for day to day training on hard surfaces. Overall, I don’t think I could have found a better race shoe. I’m really meticulous about my gear, especially what goes on my feet and my eyes. I wish I had Strava to tell me my top speed. I’d probably get hurt if I started tracking that data. I’m not sure if I’m going to tech out for this race. It would be cool to hold a 5min mile officially on Strava though before race day. Another thing about these intervals/runs is that they are really exhausting me for MMA class. I was dead tired the other day in Muay Thai after some heavy incline sprintwork in the morning. I hit a point in sparring last week where I was really out of it. Maybe its good for me. Probably. Weigh in after the run was 182.4lb 15.9% body fat. I’ve gotten down into the 170s and high 14s on body fat last week. I seem to rebound to about 182lbs, which I like. I don’t really want to train in the 170s. Last Monday I was at 189lbs after dinner and 176lbs post workout on Wednesday evening. Pretty high weight variance and my high calorie count is back. I’m burning about 5000cal/day recently. I think it might go up to 5500/6000 cal/day in the next couple of months due to the timing of my intake. I’m going to have to come off of intermittent fasting if my body fat gets really low and will not be able to depend on my fat for fuel anymore (my body would start to use more muscle instead for fuel, which I am trying to avoid). As I am eating pretty lean, this will in turn increase the number of meals I eat per day and my metabolism will start to get wild. I don’t want a raging metabolism to tear through my muscles, so I probably will bring it up to 7000cal if I’m still losing weight at 175lbs @ a 6000cal/day burn rate. I’m not going to over eat, but want to be aware when my body can accept fuel and will feed the beast. I’ve been eating some dairy, mainly goat products. Sometimes 1lb goat yogurt and trail mix and fruit. I use goat milk keifer too, which I really like as well.
I’m REALLY curious to see how you do in this mile! Fairly non-conventional training, as beast like that it is.
Meanwhile I have developed a mild hamstring issue that I am being super cautious with since I don’t want it to turn into a major injury. Ran today after 6 days of no running. Started to flair up some in my 7th and last mile. Pace was my aerobic conditioning pace (8:30 miles). This is concerning that 6 days no running did not completely clear it up.
Anyway… I will not start any mile specific training until it completely clears up unfortunately 
Oh no! I hope you feel better. Yeah rest / take it easy / stretch / eat healthy / hydrate… you know what to do! 
We did hamstring exercises in S&C class last week (strength and conditioning at MMA gym). The S&C dude is good. I only go to 1-2 classes per week though. We were doing this one, but you need a partner and this might be really rough on you if they hurt. Maybe something when you get a bit stronger. 
Yeah, my training is non-conventional. It is because I don’t want to just train for the mile. If I only trained for the mile I’d probably slip to 168lbs and just hit the time. So I want to stay at a higher weight and keep this physique. But, I have been seeing some benefits in MMA. My speed rope and reaction time have picked up noticeably this week with the sprints/intervals, so I really like that. My cardio/endurance is better than the lighter fighters. Its been pretty fun too. I haven’t done pure running for running’s sake in a while.
Thanks ACE… I am on the rehab. I have likely developed a muscle imbalance since my cycling has really improved leaving my quads beast like and my hammies like “what about me!”. Also, thought my flexibility was cool since I can touch my toes with strait legs… but turns out that kinda sucks! I should be able to put palms on the ground.
Are you going to compete in MMA? That would be really sweet!
Yeah, I want to do a Muay Thai fight in the fall and maybe an MMA fight next year. I’m not in a huge rush, but really need to get in the ring in the next year or two before I get too old. You have to be cleared to fight where I train. And their bar is pretty high. Most people who are cleared, win. I’m just about there in Muay Thai with my Muay Thai coach, but its still going to be a while before I get approved for MMA under my head coach.
^^
That’s really exciting! I have to say that the experience of not just being “fit”, but the ritual of being a competitive athlete, has been one of the pinnacle experiences in my life. Makes me happy to see you do that.
KMD, I think I’m addicted to running like I used to be years ago. It’s all your fault.
Had a mind blowing run this morning, did sprints on an incline up to the top of a bridge overlooking the city, the ocean and some islands.
Heavy heavy endorphin rush. I love it.
Why do you keep posting links with no comments… I’m not sure what you’re trying to say.
It was about an hour workout/run, 90 degree heat. Started off with rapid high knees for about 30 sec then 11mph jog, side step, high knees, 11mph jog, side step, flat sprint, side step, flat sprint, high knees, side step, incline sprint, high knees, incline sprint, side step, incline sprint, high knees, incline sprint, side to side stance bouncing at top of bridge, side step, decline sprint, high knees, decline sprint, high knees, then a bit more light jogging (10mph) intermixed with holding 12mph as long as possible and working on stride until I got back home.
The shoes performed well at high speed decline sprints. I was dead tired later today and felt like a nap before Muay Thai tonight, but did fine in the classes until sparring. My defense was slightly weaker and I was catching stuff I usually avoid. It’s a good training exercise though because I typically move in odd ways to avoid strikes and when I get really tired I need to turtle up more, but I am not used to being that tired in sparring. So, looking to do a lot more of these runs. They are pretty fun. I’m going to have to get more distance work at a consistent speed in the future to train for the meat of the race (200m-1400m), but today was chill and will probably make my 200m sprint at the end of the race a bit better. I don’t have a running coach and a lot of my thought is how I can cut that extra 2-3 seconds. Another thing I am unsure about is how long/fast/explosive my start should be. Some people hold a slightly higher speed for a length of time after the start until settling into their normal cruise speed, so I’ll have to work out that strategy a bit closer to the race date when I tinker with 1600m time trials.
I got a little carried away, I<3maths, but a run for some is a sprint for others and it really depends on the state that my body is in, as described in the article, so TLDR from above, prob did a little of both. Not sure on the %s though. I just try to have fun.
I think one of the reasons my stride is a little different, longer is from these Thai knees. We probably have done thousands of them in the past year in training. 
See the way the spine twists and hip is thrust forward - The same thing seems to be happening in my stride. There is more twist in my spine and more thrust in my hip when my front foot is striking. Its like my hips are a bit more open now than they used to be.
I did a 6.8mi run / bridge run this morning. It was really hot. I thought I was hydrated enough. I was not. But, made it. (I didn’t take this picture - but it does show you the start of the run down) Some chick gave me the heart with her hands on the run down (she and her friend were walking up). lol (of course I wasn’t wearing a shirt). She wasn’t that hot though. 
ace you slimy dog. nice job
Oh yea, ACE…
One time when I was out running (sports bra, spandex bike shorts) some dude (hot) yelled out a car window “NICE…looking good!”
I did not respond because I was focused on what I was doing… so then he followed up with… “I meant that in a respectful way!”
Lol! Cute
I gave a little wave and smile after that.
I picked up a Fitbit Ionic and Plantronics BackBeat FIT headphones today.
https://www.plantronics.com/us/en/product/backbeat-fit
https://www.fitbit.com/shop/ionic
I’m really particular about headphones and have put in about 50 miles on the street in oversized headphones in the past 8 days in over 90 degree weather. They are fine; a little hot, but I was looking for something a bit more streamlined. They feel awesome so far. I haven’t run in them yet though. I like headphones really loud, but not distorted and they seem great. Very light. I thought about getting bone conduction headphones (the Trekz Air https://www.amazon.com/AfterShokz-Wireless-Conduction-Headphones-AS650SG/dp/B075FMK7SD/ref=pd_lpo_vtph_107_tr_img_1?_encoding=UTF8&psc=1&refRID=N3XSG8EZ698S6KQSTS5K), but eventually decided against them as I want to block out the noise and these Trekz Air lean more towards intake of general noises/sounds + music through your cheekbone (probably safest headphones out there). I might race with the headphones on and will be discreet with these Plantronics. I checked the NYC 5th ave race rules. Headphones are allowed, but discouraged. Once I decide on a start and finish, I just need to hit the beat on the pace song that I choose for the meat of the race. I have more fun with music. It should be cool.
I got the 2 year full replacement plan on both of these, so I’m going to be pretty rough on them. I’m looking forward to doing some beach/water workouts. I couldn’t really do them too hardcore when I was carrying my phone in the water as I didn’t want it to get wet, but don’t need to bring my phone anymore now.
I used Strava twice in the past week on my phone, but the data was a bit f’ed up. It was actually a bit annoying hearing this pace and distance through the headphones that was so far off it was funny. I’m not sure why my pace wasn’t tracked very accurately, but I looked on the speed chart and I was hitting some of the pace ranges I thought I was, but the they were more spikes than plateaus on the chart, which perturbed me. I kind of was hoping to see my 200m and 400m times in my intervals and the speed. It didn’t exactly come up like that on Strava and looking at intervals on the interface through my phone was largely useless, except for total time and total distance. I hope this Fitbit tracks the data a bit better, but if it doesn’t, I won’t be too concerned. I mainly just wanted this device for a light bluetooth music device. I was strongly considering this other watch by a more obscure brand with what I thought was a better style (https://www.amazon.com/Amazfit-Multisport-Smartwatch-Resistance-Phone-free/dp/B07CYH6H4Z/ref=sr_1_3?ie=UTF8&qid=1529907225&sr=8-3&keywords=amazfit+watch).
The Philadelphia Triathlon was on Sunday. I did the sprint race where I was 2nd woman and 10th overall (out of about 500).
The BEST part, however, was swimming in the Schuylkill. One of the most beautiful tri swims I’ve done. Wish I could swim it every day 
Philadelphia is lovely, people!
