Adarq.org

Quote from: LBSS on February 01, 2016, 05:10:16 pm

Quote from: T0ddday on February 01, 2016, 04:33:58 pm

Quote from: LBSS on February 01, 2016, 12:33:58 pm

adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

Crazy that that is considered a pedestrian standard for some... sub 5 minutes miles for 13 in a row...   im not even confident I can break 6 for a mile.

yet another illustration of just how far out there world-class athletes are. 500-600 men and women qualify for the olympic marathon trials in the US but only like 10 have any chance of actually qualifying. the rest are extremely good runners who are nevertheless totally uncompetitive with the top people.

Bro, Rich Froning could beat them all cuz #fittestever #Glassmanisfatanddoespaleo

what are some beast runner (or sprinter) crossfitters? know of any?

But seriously I've ran High 5s for just 1 mile before and I wanted to lay down and call the medics, just dig my grave right next to me I was done, so that's just insane to keep up sub 5 for 13.

ha.. when i worked at msc as s&c coach, some kid took a shit in a garbage can after an intense sled push workout. 

ya it's so crazy. I still havn't gotten sub 7 for every split on a 13 mi rub.. sub 5 x 13 sounds alien.




yesterday's rest day.

01/31/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly, left thumb
injuries = toenails wrekt
bananas = 0
feel = good



Food

2 PM

- 1 x pasta fagioli
- 1 x steak hoagie with green peppers, onions, provolone
- fries
- 1 x cookies and cream milk shake

fuq ya.. great lunch.

passed out for 3 hours afterwards though..



Food

5:30 PM

- 2 x gatorade



Food

9 PM

- 4 cups of fiber one cereal
- 1 x banana
- 1 x english muffin with butter
- 1 x grape fruit juice

fast:

https://www.endomondo.com/profile/24776986


example, interval workout:

https://www.endomondo.com/users/24776986/workouts/663958624

https://www.facebook.com/DavidAvocadoWolfe/videos/10153114435886512/?pnref=story

nice but sad. ;/

01/30/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, glutes slightly, hips slightly, hip flexors slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday), left thumb
injuries = toenails wrekt
bananas = 0
feel = good



Food

11 AM

- sausage egg and cheese on a pumpernickel bagel
- 1 x orange juice
- 1/2 of a chocolate muffin with chocolate chips (omfg, so good, should just have been called chocolate cake)



Session: Afternoon

1:30 PM - 3 PM

stretching: ~1/2 hour
- adductors, glutes, hips, quads

calisthenics: 1 hour
- good, lots of random stuff
- some full rom skin the cats, BW chinups x 8 fast/full, BW dips x 8 with legs split



Food

3:15 PM

- 2 cups x fiber one cereal with fairlife whole milk (~40g fiber yaa!)
- 1 x berry beat juice



Session: Evening

7 PM - 9:07 PM

run:
- 15.07 mi in 2h:07m:42s
- distance PR since using watch 
- relaxed long run
- pace: 8:28 min/mi
- speed: 7.1 min/mi
- calories: 1848 (almost 2k! ha)
- ipod: crypto-gram (2 eps) and threat cast (1 ep)
- top of left foot bothered me a bit more than i expected.. had to loosen up my shoe which was already loose, that helped.. hoping this goes away come monday (resting sunday). I don't want this to become chronic.. if it does, will have to rest until it heals most likely, because it could be more than just some bruising from tying my shoes too tight.
- pace died down at mile 8, died down bad at mile 11.
- didn't push it



Food

9:10 PM

- 1 x fairlife 2% chocolate milk



Food

10 PM

- steamed veggies
- 4 eggs sunny side up
- 1 x grape fruit juice
- 1/2 chocolate muffin



Food

12 AM

- 1 x greek yogurt


feel decent right now.. figured i'd feel a bit more beat up.. resting Sunday. back at it Monday. Might do a 5k next Saturday, dno yet.

pc!

total destruction.. pascal was trying to box and move, but got caught somewhere in the early rounds that looked to break his nose. kovalev just punished him for fun, he's a psycho in the ring.

quick journaling

01/29/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday)
injuries = toenails wrekt
bananas = 0
feel = good



Food

10:30 AM

- 1 x grape fruit juice
- 1 x greek yogurt
- 1/2 bagel with peanut butter



Session: Mobility

12:30 - 1:30 PM

lower body stretching & mobility
- lots of stuff
- right hip hurts, especially when i do split stretch or hip/glute stretches, bleh.. hate this feeling



Food

2 PM

- 1 x beet berry juice
- 1 x greek yogurt



Session: Evening

6:30 PM - 8 PM
- cold

run:
- 13.25 mi in 1h:36m:39s
- pace: 7:18 min/mi
- speed: 8.2 mph
- calories: 1624
- ipod: crypto-gram

splits:
- half marathon: 1h:36:something
- miles 1,2,3: 6:47, 6:47, 6:55
- miles 3,4,5,6,7,8,9,10,11,12,13,rest: 7:19, 7:21, 7:01, 7:39, 7:20, 7:47, 7:36, 7:25, 7:30, 7:23, ~7:19
- pretty consistent.. felt like I held the same exact pace for the majority of the run, that's why it's interesting how my 6+'s feel the same (or slower) than some of my 7+'s.
- at least I didn't have an 8 min/mi split.. was aiming for that.

felt some pain on occasion in that 1st metatarsal area on my left foot.

picked two areas out of the ~3 mi laps, ~200m and ~400m to run fast.. so 4 laps, with 2 sections per.. so 8 bits of speed work mixed in.

felt good, pushed it but could have pushed more.. actually wanted to PR might half marathon running at this pace but turned out I was 1 minute too slow. I didn't look at my watch any, which felt good.

form felt better than some of my recent runs.



Food

8 PM

- 1 x fairlife 2% chocolate milk



Food

8:30 PM

- huge bowl of cheerios with honey and fairlife whole milk
- 1 x orange juice
- 1 x english muffin with butter
- 1 x french bread with butter



Session: Stretching

11 PM - 12 AM

- lots of adductor/hip/hip flexor/quad/hamstring stretching
- BEST split stretch ever .. kept progressing it for 20 minutes.. was leaning on a 'stool' to take alot of weight off.. so basically relaxing in a progressively deeper split stretch for 20 minutes.. nuts but, it worked.. could barely walk after.. was hard to get out of the position[/b]

Food

12 AM

- 1 x greek yogurt



need to turn those splits into ALL sub 7 min/mi !@#$!@$(@_$