Adarq.org

O shit waddup! Been slack updating again. Just crazy in the lab atm. Knee is definitely improving. For the last two weeks I have been doing the gym sessions as written and ADEs every day. The only difference being that for the 5x5 squat I've just been doing regular squats with 100kg, not box. This is to strengthen my weak adductors/inner thigh muscles, which I'm hypothesising have a role in the knee tracking issue/patella discomfort/cartilage stress on my left side. This is pretty vague but I do seem to recall over the last 6-9 months that this issue seemed to disappear when my squat was strong. For instance, I had completely forgotten about it over Easter when I had built my deep squat back up again. Could be completely off-base but...it could be just stress on my medial patella from overactive TFLs on the lateral side and weak adductors on the medial side. Maybe the way I squat helps balance it out.

I haven't started track work or had another jumps session yet. I have been meaning to get to the track but it's just a bit trickier than going to the gym as I only have time at lunch and just have had no chance in the last two weeks. But it's clearing up now so I'll try and get down there to see what I can do.

nice! glad to hear the knee is progressing man.

when you do start back track work or jumps, progress back into it sloooow.. don't rush into any plyo/bounding/etc. sounds like you're on the right track.

also it does make some sense about the free squat theory..

pc

if only we could ignore those thoughts in our head, on demand.

from my experience, the more I think about a potential run, the higher the chance that i'll break down mentally. don't get discouraged with any of the 'self doubt' thoughts, everyone gets them.. I don't think they ever really go away tbh... the thing that makes it sweet is finally achieving some goal in the midst of training where your brain is constantly telling you to stop. Your brain just wants you to stop & get on the couch and eat funyuns. our brains are weak bichez.

as for the negative thoughts.. no matter what pace i'm running, they always happen when I START running.. ie the first minute or so. After that, if i'm not pushing myself to the extreme, they start to go away. If i'm pushing myself to the max, they are there for most of the run.. so I think your brain telling you to stop when you first start running, is pretty normal.

some elite ultra-marathonner, navy seal guy once said something interesting.. on an ultra run, he just keeps telling himself stuff like: "just run 10 more feet hard" .. then when he runs those 10 feet, he says it again.. and again.. and again.. lmao.

edit: David Goggins

http://www.adarq.org/800m-running-andor-conditioning/david-goggins-ultra-endurance-athlete/msg120495/#msg120495

you'd like this guy.. i recall maybe having talked about him before with you, dno. Anyway check that first video.

ate a ton of bar food last night. woke up at 198.0 today dammit. couldn't poop though, so i'm sure i'd be 197 otherwise haha.

lifting later and will update. still have a bunch of water in my left knee somehow. did i mention i had that? it started the morning after my bball game.

that "can't poop bodyweight estimate" hah.. ya it's usually good for ~1 lb (at least).

three of my colleagues were killed in northern afghanistan yesterday.

man that is horrible. :/

Just woke up
Heart rate: 53bpm  haha

I'm really not feeling it, it was warm last night so it took me awhile to fall asleep and I'm just exhausted.  Plus I have to go in for an 11-11 today so if I do go in I gotta make it fast

RDL: 225x3x10
Lat pulldownsx a lot
30 min bike ride:9.5 miles  went between 18mph for my low and 26mph for my high

weight was up due to water but my gut and tits are shrinking

nice!! 26mph is moving.

almost as fast as usain bolt... i kid. 

This may sound weird but does anyone keep a limp wrist lol while they run like a t-rex?  For some reason it helps keep my shoulders relaxed and keeps me from moving side to side.

i imagine that means lettings your hands flop around? if so, i don't.

my wrists/hands are loose but they maintain a position.

from what i've seen of pros, alot of them use relaxed sprinter hands, ie, thumb on forefinger:

<a href="http://www.youtube.com/watch?v=X-y4RxtDWRI" target="_blank">http://www.youtube.com/watch?v=X-y4RxtDWRI</a>

^^ looks like both of them are using it there.. if they go for an all out sprint to close out, they'll blade their hands (open them up/extend fingers).

actually a good analogy:

Hands
Do not clench the fists or let the hands flop at the wrist. Have your sprinter loosely curl the fingers with the thumbs resting lightly on the index fingers. Keep the thumb and index finger contact light. So light in fact that the sprinter should be able to carry a potato chip between them and not break it.

ya it's easier said than done.. but basically f'n sprint for a second when that happens just to snap out of going slow.

happens to me all of the time.. very rarely I overcome it. heh. but when I do, I sprint through or sprint afterwards for a second to get my speed back up then try to refocus.

pc man

with all of the political turmoil in Brazil, Zika, Parasites, health experts saying not to go etc, Rio 2016 could end up being pretty weird. I'm still curious to see if athletes end up not competing/attending, especially females.

and this:

<a href="http://www.youtube.com/watch?v=RG14LT0net0" target="_blank">http://www.youtube.com/watch?v=RG14LT0net0</a>

http://www.usatoday.com/story/sports/olympics/2016/05/27/rio-olympics-zika-letter-postpone-world-heath-organization/85036174/

whoa nice. get that sh*t.