Adarq.org

05/2/2016

Bio: Morning

last night's sleep: good
last night fell asleep: ~5 AM
wakeup = 1:30 PM
bw = 149
morning resting heart rate = didn't measure
soreness = both hamstrings, both calves slightly
aches = left & right hip slightly (right more-so), low back slightly, right hip flexor (going to write this down now.. it's been there for several months but, i usually don't feel it unless I stretch my adductors/hip flexors etc.. need to list it, actually worse lately)
injuries = toenails slightly wrekt
feel = good



Food

1:30 PM

- 2 x wheat bread with peanut butter
- greek yogurt
- green tea



Food

3:30

- propel + salt



Food

5:30 PM

- chocolate cookie + green tea @ whole foods



Session: Evening

6:30 PM
- 82 F
- 70% humidity
- feels like 87% (apparently)

run to court:
- 3.72 mi in 27:09
- pace: 7:18 min/mi
- speed: 8.2 mph
- max speed: 12.3 mph
- splits: 6:12, 7:26, 7:43, ~8:04

jumps:
- ~5 each leg, couldn't even get rim, was dead

run home:
- 3.75 mi in 31:36
- pace: 8:25 min/mi
- speed: 7.1 mph
- max-speed: 10 mph

jump rope:
- 3 x left leg 100, right leg 100, left leg 50, right leg 50, left leg 25, right leg 25
- 1 x left leg 150, right leg 150



Food

8:30 PM

- 2% milk



Food

huge stir fry: 1.25 cups of whole grain couscous, grilled chicken, tons of zucchini, mixed nuts, carrots, olives, garlic, olive oil, salt/pepper, jalapeno pepper, lemon juice
- watermelon
- orange
- lemon
- green tea


Session: Other

standup desk for most of the night.. so lots of standing



Session: Icing

4:30 AM

- ~30 minutes each hip
- helped alot.. even if it's just temporary



pc!

nice, mo farah data

https://canute1.wordpress.com/2015/09/05/cadence-stride-length-and-mo-farahs-finishing-kick/

nice

http://www.coachr.org/stridelength.htm

Dude that's definitely a violation, foul, or something on OKC. You can't do that wtf? Ya flopping sucks, but flop or no flop, you can't do that to someone guarding you on an inbound.

what a crazy finish.. holy shit.

nah it's this series: http://sportsscientists.com/2007/09/running-technique-is-there-a-right-way-to-run/

thanks, will check.


to summarize above.. i'm starting to realize when I watch an elite athlete run distance, my brain is forming the wrong connections.

good footage, lots of nice angles.

man they are flying

<a href="http://www.youtube.com/watch?v=nQEOK2-zzVA" target="_blank">http://www.youtube.com/watch?v=nQEOK2-zzVA</a>

<a href="http://www.youtube.com/watch?v=hRrdB1jTuTs" target="_blank">http://www.youtube.com/watch?v=hRrdB1jTuTs</a>

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

hips were quite achy today.. right hip is usually achy.. sucks. need to be careful stretching them. Simply stretching my hips at all can cause them to become very achy... but, they are also tight.. catch-22.



05/1/2016

Bio: Morning

last night's sleep: good
last night fell asleep: ~5 AM
wakeup = 1:15 PM
bw = 149
morning resting heart rate = didn't measure
soreness = right hamstring slightly, right pec
aches = left & right hip slightly (right more-so), low back slightly
injuries = toenails slightly wrekt! 1 black toenail instead of 4
feel = good


toenails felt great today!!! 
- only have one black toenail right now.. fixed those other 3.
- hoping they stay healthy and don't die again



Food

1:30 PM

- 2 x wheat bread with peanut butter
- green tea
- beat + tart cherry juice
- chocolate chip cookie



Food

4 PM

- propel with added salt



Session: Evening

5:30 PM
- hot + humid, drenched by the time i got to the court

run to court:
- 3.88 mi in 26:56
- pace: 6:56 min/mi
- speed: 8.6 mph
- max speed: 10.7 mph
- splits: 6:12, 6:36, 6:51, 8:16 *CRAMP*

cramped up on mile 4. sucked. good run though.. was moving nice.


jumps:
- L-SLRVJ recent PR: ~10'6" 
- got it at jump ~12
- jumps started off meh, but then I started to feel good and my runups got alot faster


run home:
- 3.88 mi in 35:37
- worked on stride length with slow stride frequency.. so focus on hip ext

- also may have figured out how to run like an olympian.. I have this obsession with trying to clear these successive pavement steps, when I do this overstriding stuff.. so, each step is ~4.5 feet apart. Something clicked today and I did several short runs clearing the steps so powerful/fast, using a stiffer leg/hip dominant style.. every single time I did it, I hit 8 mph, which is good. If I did that fresh, it might be more like 10 mph (i'm theorizing).

(edit: I have other areas of sidewalk where the steps are ~6 feet apart too, which could eventually be useful).

i've done this before several times, but it never really clicked like it did today.. it may sound crazy but, I think there is something to this technique/drill... I mean it makes sense, it's a stride length drill, but, how you achieve that length (via more of a stiff bounce) could be the key.

my legs/shins feel a bit more tired than usual so, could be from that.. I need to be careful with it.

Also, I can keep it going.. it's not like I get tired after some short distance.. so it seems to be a style I could implement for actual distance.

I watch a few elite runner vids per day and there's just something, other than VO2/lactic threshold etc, that they are doing that I am not seeing. My interest is more about how they are generating so much power whilst looking so relaxed/effortless, at various paces.

<a href="http://www.youtube.com/watch?v=rIWJgLxCDY4" target="_blank">http://www.youtube.com/watch?v=rIWJgLxCDY4</a>

I think i'm on to something with this one.. much more so than caring about foot strike. This technique basically makes it feel like my legs are pogo sticks..

I also think that's why i've been so obsessed with midfoot/forefoot previously.. I just don't see how I could reach high speeds with my natural foot strike, using my current running form. So it made sense to default to a more explosive/bouncy foot strike, which I can hit much higher speeds with.. However, that wrecks my calves and actually becomes slow if i'm tired; I lose alot of pop if i'm fatigued.

So instead of foot strike.. I could perhaps achieve the same effect by focusing on this 'stiffer leg strike' which is MUCH more hip (but much more quad too; just much more of everything).

A proper running coach might go "duh that's how you're supposed to do it", but I don't hear anyone talking about that on youtube videos etc (coaching vids). There's so much obsession with foot strike but hardly anyone mentions how the hips should feel, or about dorsiflexion and such. So i dno.. still trying to figure this thing out.

I know i've rambled quite a bit, forgive me.



Food

7 PM

- 2% milk



Food

10 PM

- big stir fry: brussels sprouts, carrots, various peppers, mixed nuts
- 6 chicken tenders
- banana



Food

11 PM

- hot mint tea
- biscotti



Session: Stretching

12 AM - 1 AM

- very good stretching
- hips feel tight tho



Food

3:30 AM

- greek yogurt
- 3 x banana
- propel with added salt



Session: Recovery

4:30 AM

- 15 minute, very hot shower
- several bouts of very hot direct water on each hip



got LOTS of coding done today.. gr8 day.. also heat won.. also, Game of Thrones wtf?

also.. Silicon Valley is actually a nightmare, reminds me of what happened at my previous job.. funny as fuq tho.. lmao.

pc!