Adarq.org

Schools are a big pain in the ass, I've almost had that happen to me when there was a new track coach but the womens track coach knew who I was so she let me stay there to run and throw.

damn nice. Only high schools near me, but can't do that around here. Security is tight & policies are strict.

I have no universities nearby, otherwise i'd use their track.

Still those seem like fast ass times haha

seems like it would have been better than last saturday.. sux i had to cut it short.

dammit got kicked off the track. It started off good too.. First two miles (8 laps) were 6:19 and 6:27.

alternating fast/slow 400's were: ~5:30 min/mi, x, ~5:40 min/mi, x, ~6:00 min/mi, x, ~5:40 min/mi, x
- where x is ~7 min/mi

Apparently the h.s. nearby leases the ENTIRE park.

so there goes that idea.. I have a big oval-ish area at another park I can use, but it's not a track.

i strongly doubt "too old" seems like these changes should help. hope so!

you could also add "eat more" to your list, but not this week. if you're still looking for some extra recovery, maybe next week just to see.

pc!

^^ little cupid dude with an HD camera. lul. that was probably GCHQ.



sore sore wrecked sore wrecked sore sore wrecked dead.



02/16/2016

Bio: Morning

sleep = 7 hr
wakeup = 6:30 AM 
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves (left bad, right slightly), hamstrings (left bad, right slightly)
aches = left hamstring tendon (old injury, inflamed)
injuries = toenails wrekt
feel = good but sore



Food

6:30 AM

- 1 x water with lemon



Session: Morning

10 AM - 12 PM

walk: ~3 mi
- ~3.5 mph

calisthenics:
- upper only + lower stretching (good hamstring/quad stretches)
- beastmode skin the cat
- front lever progress
- bunch of other stuff

walk: ~3 mi
- ~3.5 mph



got a little bubble-bruise on my big toe.. didn't wear my non friction socks. wore higher socks to prevent mosquitos.. should have just worn my non-friction socks & put on off (deet). bad mistake.



Food

12 PM

- 1 x 2% whole milk



Food

3 PM & 6 PM

- water with lemon



Session: Evening

6 PM
- experimenting with running form

run:
- 3.53 mi in 47:27
- did 9 x ~200-400m submax runs
- experimented with heel->toe strike & forefoot strike with more knee bend.. alternated each.
- basically, didn't get under ~6:40 with heel->toe.. got under 6:00 every time with forefoot, including one run in ~5:30's
- I tried to keep the same effort level for both heel->toe & forefoot.
- calves are a bit tight after the experiment.. however, they were also tight prior to the experiment. probably was a bad idea to do this. hoping instead that they've adapted already and don't get any worse tomorrow.. but that's a long shot.



Food

9 PM

- huge lentil soup with potato, carrot, olives, red chill pepper, olive oil, garlic, 3 different types of lentils
- 1 x chicken breast
- some bread and butter
- some salt & vinegar chips
- some hot pistachios



Food

9:45 PM

- some ice cream



legs were EXTREMELY dead (left calf, left hamstring especially) during my short run experiment (and all day).. which gives me even more hope considering how good the forefoot runs were in the face of no bounce & complete deadness.

these calf issues have always been a problem. getting tired of it. I need to keep attacking it safely & just overcome this obstacle already.

 

pc

nice! http://sportsscientists.com/2007/12/running-economy-part-i/

Tadese is such a beast.. of all people, I really enjoy watching him run. Interesting style.

If you wanna do it , do it like a boss.

<a href="http://www.youtube.com/watch?v=az90yZiPxBg" target="_blank">http://www.youtube.com/watch?v=az90yZiPxBg</a>

ya that's serious boss level.

sick!!

02/15/2016

Bio: Morning

sleep = 8 hr
wakeup = 9 AM
- horrible
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves (bad), hamstrings slightly
aches = none
injuries = toenails wrekt
feel = good but sore



Session: Recovery[/b]

9:15 AM - 11:45 AM

walk:
- 9.22 mi in 2h:21m:28s
- pace: 15:20/mi
- speed: 3.9 mph
- form: drop hips, some decent knee bend, activate lower abs/glutes

fawk! missed 4 mph by like ~30 seconds.. hit 8 miles in ~2h:00m:30s

splits: (hehe)
- miles 1: 15:08
- miles 2,3,4,5: 14:16, 14:27, 14:53, 14:39
- miles 6: 15:11
- miles 7: 16:08
- miles 8: 15:08
- miles 9, ~rest: 17:47, 17:18

left hamstring (belly/tendons) started getting tight around mile ~7.

when I walk... I should try and see if I can get to a sustained 4.5 mph.. I can sustain 4 mph, which if you double it, is kind of what I sustain when I run long distance (~8 mph) .. so, maybe if I can get to 4.5 mph when walking, i'll magically run 9 mph.. 5mph walking, 10mph running.

weird idea but might make some sense.. :f



Food

12 PM

- 1 x 2% whole milk
- 1 x tbsp flax oil



Food

4 PM

I LOVE THIS MEAL.

- amazing couscous meal: israeli couscous + saute {grilled chicken, olives, garlic, red pepper, serrano pepper, olive oil, lemon}
- big blood orange
- water with lemon



Food

9 PM

- 2 x whole wheat toast with peanut butter
- 1 x greek yogurt
- 1 x banana
- 1 x beet + tart cherry juice



Session: Recovery

9 PM - 10 PM

- lots of calf, quads, and hamstring massage
-- painful, really dug in

- some light stretching also



please calves, please, feel great tomorrow morning when I wakeup.. so I can run 15+ miles. Watch.. my calves will feel great but my hamstrings will be dead. If my calves are still dead i'll just walk + do calisthenics.

 

gn