Adarq.org

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!

Quote from: LBSS on May 24, 2016, 09:26:22 am

Quote from: Final Phenom on May 24, 2016, 01:47:27 am

Quote from: LBSS on May 23, 2016, 02:13:09 pm

sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

Lots of things. LOTS:
1. I'm kind of out of shape. Notice myself getting tired too easily during points. My throws, vertical and decision making have a hard drop-off when I'm tired. Harder drop-off than most people, I've noticed. Or maybe I run too hard right away and don't manage my energy well enough.
2. My offensive cutting needs more awareness and variety.
3. My first 0-20m speed is considerably worse than my 20-40m speed. First 3 steps are way more important to Ultimate.
4. I suck at throwing to girls. I overthrow my hucks to fast dudes, you can imagine what my hucks look like playing mixed.
5. My in-game break throws tend to be high release which is not good. Not enough faking.
6. Unless I'm feeling reaally in the zone, on cutter defense I play a step-off deep which essentially gives the other team free 5-10 yard in-cuts unless I outrun my guy hardcore. I HAVE TO STOP DOING THIS.
7. My in-game awareness of the wind is pretty bad.
8. I'm really bad at making friends. Honestly my biggest weakness, cause Ultimate is all about chemistry and trust. My biggest strength is probably winning 50-50's (high vert+great hands) but fat load of good that does me if no one trusts me enough to throw hucks. I don't think I got thrown a single deep shot during the Hype tryout that went bad. Or maybe my cut timing is really bad or something. I dunno.

interesting. getting into better shape is simple (run more) and improving cutting nearly as simple (drills, with a partner if you can swing it -- look up football route running tips). but the easiest fix from a tryout perspective might be your throws. i had to learn from harsh criticism in college that my hucks were not reliable enough to be attempting as many as i was. it was embarrassing but good advice. a couple years into club my throws improved somewhat and i started handling more. and even then i was fairly conservative.

so, some unsolicited advice (which i know you love hearing from me): next time you have a tryout, when you get the disc focus on completing every single pass, no matter how conservative. no hucks unless someone is open by 15 yards and there's no wind. get it to a handler or at the very least let someone else turf it! if you make a couple of standout plays on O or especially D, and don't make glaring mistakes, you've made a good impression.

No one is ever open by 15 yards deep at club level lol. I will definitely do some route running tho, gotta renew my gym membership to start swimming too

5/24
BW:179.8

Workout #5, Agility #1

90 minutes ladder work

+8 hours

Workout #6, GPP #4
BP 135 3x8 , 6 (2 min rests)
Leg raises off bench: 5x20
Eccentric Groin rehab: 3x20
Superset x3:
-Banded Hip drives x10
-Left leg banded knee drives +3sec hold x12
-Right leg banded knee drives +3sec hold x12

that's one thing nobody on here journals about.. swimming. we're all land obsessed. ;f

i've been wanting to get a key to the clubhouse so I can use the pool for a while (for recovery), but haven't.. i'm in FL & it's basically summer -> pool life.

hot takedown is pretty cool: http://fivethirtyeight.com/features/what-is-going-on-in-the-nba-conference-finals/

russel westbrook triple double machine: http://fivethirtyeight.com/features/russell-westbrook-is-the-greatest-triple-double-machine-in-recorded-history/