Adarq.org

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?

31 points at the half 

What the hell is going on in the league? I feel like I'm watching a video on Ballislife or something.

this is the weirdest playoffs I can remember.. nothing is making sense. blowouts everywhere.

to everyone (analysts) who talked shit about the TOR/MIA series, fuck you! that was a traditional 7-game nail biter series.. deserves more respect than it got.

As far as running goes, do you agree with the people who say heel striking is slower and more dangerous than forefoot strikers?

well it depends on how you heel strike.. if you are slamming your heel into the ground at an angle, ie, actively decelerating, absorbing your bodyweight at contact, then yes, that's dangerous.. but you can also run forefoot dangerously by doing that incorrectly also, ie, plantar flexing your ankle, can really stress your calves/achilles.

if you land more "flat", but gently rolling from your heel first, it's fine.. as long as you don't absorb your bodyweight at the point of heel contact. If you watch most pros, you'll see many of them make contact with the heel first. The key is that they aren't absorbing much bodyweight at that instant, it's just a very light touch of the heel as the center of mass is absorbed when the foot is entirely flat.

Last time I ran i was a forefoot striker but now I heel strike, but the heel strike just feels like my natural strike because its what I do without thinking I guess.

ya and that's an important thing.. thinking less generally results in running faster, from my experience. if you're thinking about your foot strike for the entire run, you definitely won/t run as fast. I guarantee it. Too much interference for your CNS/brain.

Do you think it'd be more beneficial to do the forefoot striking for the 1.5 miles?  I remember my calves burning fairly quickly by running like that but if its faster it might be worth it.

run forefoot for 1.5 miles if you want to cripple yourself..

For now, I would go with the form you don't have to think about and which leaves you less destroyed.. which seems to be the heel-striking technique. Eventually as you get better at running, lighter, stronger etc, you can start experimenting with more of a midfoot strike (with no heel roll).

So for me, if I want to run fast, i'm using midfoot technique (as i'm doing lately). But I can't do that for too long, yet. If I want to run slower but "forever", I use my heel->toe (light heel roll) technique. I can run forever using that technique and feel fine the next day.. so for me, that can't be dangerous. It's an extremely stable/strong technique but lacks the reactiveness of midfoot. Midfoot gives me more bounce and seems to stress my quads less.

does that help?

pc!

the PR-fest continues.. though, PR's this big could slow down the PR-fest.. but, I still think I have alot of PR's left in the near future.

today was very interesting though. I'll journal all of the stuff later but briefly:

shoes:
- saucony XC flats

strike:
- midfoot

1. very first run (warmup)
- was 0.11 mi in 24s
- STRONG tail wind though
- that's abnormally fast for my first warmup run.. felt like a freak.
- tail wind definitely helped but whatever.

2. 1-mile sprint
- into that same wind, but STRONG head wind:
- mile split: 5:32 min/mi by 10s , ~10.84 mph
- 1km: 3m21s by 4s , 11.11 mph
- so, PR'd 1km by 4s but PR'd mile by 10s, that means i'm definitely getting stronger & holding my speed better.

3. nearly 800m run:
- 0.44 mi in 2m:09s
- ~12 mph?
- much later on
- STRONG head wind
- this was actually the most awesome run of the day.. I decided to run nearly half of the same route as I normally do my mile sprints.. then after I would go do some jumps.. the crazy thing is I felt like I could have kept going. I most definitely could have DESTROYED my 1KM PR
- next time I do this, I might try and extend it to 1KM (~0.62 mi? i forget) instead of 0.44 mi.

and to top it off.. calves weren't too bouncy.. both were still slightly dead. the big difference is how my hips/quads felt. That high velocity walking always makes me feel so much more powerful. I used to do it alot prior to dunk sessions, way back, but I never collected data on it like I am doing now.

also i'm starting to feel like I can push myself more (like I used too, years ago) since i've reduced my volume/training frequency.. The fact that i'm training less frequently, and only running 1 mile hard, is allowing me to get stronger mentally. I basically have no excuse other than to run hard. This is good for my mental game (which is so damn important).. because with more volume/training frequency, it was much easier to just quit.

pc!