Adarq.org

^^ 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

Lol I didn't even notice it was you without all the hair.

jaja ya. it's short right now. trademark (or not) beanie tho. ;f

seems like every thread I read, has several great posts by Merrick 

Thanks guys....been training a kid who wants to play college ball. 2 weeks in the weight room and hes doing really well. all simple shit. Good lil player, were looking at some small local colleges (juco, 1 d3 and an naia) just to get him in and hooping somewhere. After that hos play can speak for itself. So ive been lifting regularly.

Somehow....at 178lbs I managed to deadlift last night at 8pm and squat this morning at 10am. And did well.

Deadlift : 135 x10, 225 x8, 315 x1, 405 x1, 425 x1, 405 x3, 405 x3, 315 x10, 315 x10, 315 x10. Cool. Some assistance work.

Squats....hams sore...so this was unexpected. 135 x10, 225 x5, 315 x1, 365 x1, 365 x1, 315 x5, 315 x5, 275 x8, 275 x8, 275 x8. Box jumps.

Great bar speed on everything. Sweet.

nice! 

leanness

http://running.competitor.com/2014/04/nutrition/racing-weight-are-you-really-lean-enough_30332

http://www.runnersworld.com/race-training/your-fastest-weight

http://www.ncbi.nlm.nih.gov/pubmed/6650717