November (Part 2)

After my time trial, I was feeling pretty confident. The rest of November, however, went pretty poorly:

Date Distance Run Time Rest Time
2017-11-25 400m 1:17 1:15
400m 1:17+0:01 1:15
400m 1:17+0:06 1:15+???
400m 1:17+0:10 1:15+???
400m 1:17+0:11 1:15+???
400m 1:17+0:12
2017-11-27 400m 1:17 2:00
400m 1:17 2:00
400m 1:17+0:06 2:00+???
400m 1:17+0:09 2:00+???
400m 1:17+0:14 2:00+???
400m 1:17+0:11 2:00+???

I was able to hit the target on the first two 400m’s, but then my times spiked significantly. Increasing the rest from 1:15 to 2:00 didn’t help at all.

Furthermore, my shins started hurting. I was icing them every night, but every time I got back on the track, they began to hurt. I went to a running store, where they diagnosed that I was wearing the wrong kind of shoe, and I went back to the track armed with my new Nike LunarGlides and calf sleeves:

 

Date Distance Run Time Rest Time
2017-12-02 400m 1:12-0:02 ~2:00
300m 0:54+0:03 ~1:15
200m 0:35 ~4:00
400m 1:12+0:03 ~2:00
300m 0:54+0:04 ~1:15
200m 0:35 ~4:00
400m 1:12+0:05 ~2:00
300m 0:54+0:05 ~1:15
200m 0:35+0:04

Still not much better. And my shins still weren’t feeling great.

On the lifting front, by the end of November, my goals on the various exercises were as follows:

  • Bench: 3×8 @125lb, with one minute rests
  • Dumbbell bench: 3×8 @60lb/side, with 2 minute rests
  • Pull-ups: 3×8, with one minute rests
  • Kettlbell swings: 3×20 @28kg
  • Deadlift: 3×8 @145lb, with 1:15 rests
  • Squats: 3×12 @155lb, with one minute rests
  • Sled pushes: 6 sets of 2×10 yards with 140lb on sled, followed by box/broad jumps, with one minute rests
  • Sled pulls: 5 sets of 20 yards with 140lb on sled, followed by one minute rests