Adarq.org

good. it's gone.

never saw it referred to as a dreadmill.. lmao.

gj on the belt/waist shrinkage.

I also started measuring my resting heart rate

On the 24th just relaxing i was around 75bpm
today
Just relaxing I am at 64bpm

I guess that might be a good sign? haha

ya man.. definitely. F RHR's over 60. if you stay fairly consistent with running you should be able to get it into the 50's.

if you've consistently dropped 11 BPM, you've just saved yourself:

Daily> 11 * 60 * 24
15840

Yearly> 11 * 60 * 24 * 365
5781600

dat 5 mily.

lulz.

man if i can get consistent access to a track in pakistan it might be fun to try to see how low i can get 400, 800, mile.

ya! that would be sick to follow.

nice job. sub-18 5k will be yours soon.

thanks man. I want to keep driving this mile sprint down, maybe even under 5min.. then i'll start "elongating it" to 1.5 mi, 2mi, 2.5mi, 3mi/5k. dno yet.

pc!

Yeah, in fact, I brought on this exact point talking about Myree's plant in another thread, lel.

ah ya.. it's something that might be overlooked.. the "calves are useless" mantra permeates the industry.

How strong was Eddie in the calf raise variations when you were training him, Andrew? Was he getting complete ROM on his standing/seated calf raises? And if so, what were the ratios to his bodyweight?

as far as calf raises goes, he only did the standing variation. We didn't have the seated calf raise machine inside the "outdoor facility". So we did standing barbell, standing db, and single leg standing db calf  raises.

i forget his actual stats though.. I don't have any of those sheets/computer data anymore. ;/

pc!

training after 2 rest days.. yaaa. recovery.



05/25/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3 AM
wakeup = 11 AM
bw = 149
morning resting heart rate = didn't measure
soreness = calves slightly
aches = left heel slightly
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis)
standing desk (when on computer): none
feel = good
water = alot



Food

11:30 AM

- beet + tart cherry juice
- green tea
- 2 x wheat bread with peanut butter



Session: Afternoon

3 PM
- 84 F, 52% humidity
- shoes: saucony XC flats
- strike: midfoot

runs:

1. 0.11 mi in 24s
- STRONG tail wind

2. 0.19 mi in 54s
- ~4:49 min/mi, ~12.4 mph
- had that weird chest cramp thing.. seems like my ribs but makes me feel like i'm going to have a heart attack
- stopped running immediately.. scary stuff.
- when I got this, I figured all of my runs (especially my mile) would be impossible.

3. 0.10 mi in 29s
- ~4:42 min/mi, ~12.8 mph
- slight chest/rib cramp.. seemed like it might be relieving itself.

4. 0.12 mi in 32s
- ~4:21 min/mi, ~13.8 mph

5. 1:01 mi in 5m:34s
- 1 mile: 5:32 min/mi, ~10.84 mph
- 1 KM: 3:21, 11.11 mph
- STRONG head wind

6. 0.08 mi in 24s
- 4:46 min/mi, ~12.6 mph

7. 0.12 mi in 34s
- 4:42 min/mi, ~12.8 mph

8. 0.10 mi in 30s
- 4:58 min/mi, ~12.1 mph

9. 0.44 mi in 2:09
- 4:56 min/mi, ~12.2 mph
- STRONG head wind
- this was an epic run.

jumps:
- only a few jumps
- L-SLRVJ: 10'4"
- these aggravated my right hip flexor BAD

10. 0.26 mi in 1:15
- 4:51 min/mi, ~12.4 mph
- didn't feel as amazing as run #9


so, my right hip flexor felt fine for most of the running.. i started feeling it slightly after my first mile run.. but nothing major. However, during jumps, my right-knee drive on L-SLRVJ really wrecked it..

so, might have to avoid jumping for a while :/ or maybe do some horizontal jumping.. somehow avoid ballistic knee drive. dno.. for now im siding with horizontal jumping/double leg bounds etc, if that doesn't aggravate it.



Food

5 PM

- 2% milk



Food

8 PM
- insane spicy.. was sweating alot.

- huge stir fry: grilled chicken, 4 big carrots - cut up, white onion, serrano pepper, jalapeno pepper, red chili pepper, kalamata olives, mixed nuts, oil, salt, 1 big white potato, goat cheese
- some plantain chips
- some small dark chocolate squares
- green tea
- goat cheese was a more expensive brand, was solid



Session: Activation

1 AM - 2:10 AM
- really good.. can definitely feel improvement (strength gains) in this session
- i wont start writing down PR's until a few weeks.. then ill track PR's in these movements
- lots of stuff over 2 minutes.. alot better compared to last time
- submax just means im not actively overcoming maximally my ROM.. so i pick a comfortable yet challenging ROM and hold it there

standing hip flexor:
- submax, 90 deg
- R: 2m16s
- L: 2m
- every time i do these my quads/hip flexors become "numb"

wide squat:
- 2m06s

standing hip abduction:
- submax
- R: 2m
- L: 2m

very wide squat:
- 1m:57s

standing hip ext:
- submax
- R: 2m
- L: 2m

narrow squat:
- 1m10s

standing hamstring:
- submax
- R: 60s
- L: 60s
- R: 1m15w
- L: 1m15s

standing, floor touch:
- relaxed hold
- 3m:42s
- hamstring/calves become numb
- around ~3m:30s is when I could hit "beyond my firsts" on the ground, so, wrists flexed and hitting the top of my fist.

lots of shaking in squat/standing floor touch.. and of course in the other movements too.. but definitely stronger than last time i did submax holds and squat holds.



Food

3 AM

- greek yogurt
- banana
- grape fruit juice
- biscotti



tmw = rest + walking + studying, and programming.

pc!!!

nice!

what gave you that idea? someone taped it for you? or you just researched it & tried it?