So, apparently I’ve been “carb refeeding” all wrong. I’ve gotten so comfortable with my routine diet and fat intake that it’s actually tough to get less than the recommended amount of 50g of fat per day. Per Mark’s Daily Apple’s post on carb refeeding, my new daily percentages of carb intake on a high intensity training day would be somewhere b/t 70-80%, with 15-20% coming from protein. This puts a whole new spin on proper recovery. Tuesday, per Gag’s request, I went in for a blood test to check iron levels. Still waiting to see what those will look like but I’m sure it’ll break the needle on the ferratin readings. Even though this has been a down week, I have been able to squeeze in some good workouts to keep the intensity while giving my legs a chance to catch up.
Tuesday evening was:
5-5-5-3-3-3 Squat cleans ending with 185 for 3. Followed by 10 to 1 of 24″ box jumps and KTE’s.
Wednesday was 20min tempo @ 5:35 pace. Wednesday evening was speed band work. Building hip flexor power holding a band around the foot with it anchored behind me, keep the quad at 90 degrees to the ground, shin should be vertical, press out like a kicking motion and hold for 15s. Repeat for 3 rounds on each side. When I played one season of rugby with Old White in Atlanta (my only, more like 1/2 season), this is something that really helped my field speed.
Today I went to the track to do 4 laps of stride the straights, jog the corners but the foot still isn’t 100% to toe off in spikes. So I went to the local YMCA and did a kick ass CFE workout in the pool. 2 rounds of: 1min on, 3 min off, 1 min on, 3 min off, 1 min on, 3 min off. The 1 min was an all out effort. It was cool to focus on form and see my distance get better as the intervals progressed…I still almost drown.
The Genr8 recovery drink has been money. It tastes great but it’s kind of thick getting it down. I’ll prob buy some BCAA’s (branch chain amino acids) to add to it. I’ve been taking it pre and post workout and again 90min after. At this rate, I’ll be through a whole container in 5 days. Sponsorship in the works!
Tomorrow is a long run on some muddy trails
Never let it rest,