Adarq.org

diego estrada 5 mi run

<a href="http://www.youtube.com/watch?v=RDXU44lJxoE" target="_blank">http://www.youtube.com/watch?v=RDXU44lJxoE</a>

read this post long ago, but just re-read it.. good stuff

11/04/2015

sleep = 8 hr
bw = 169
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)



Food

- orange juice



Session: Afternoon

run:
- 11:22 - 12:45
- this should have been much earlier but slept too late & woke up too late
- pace: slow/relaxed
- shoes: saucony
- lots of running on grass
- ran up this big hill (huge hill for florida, ~50 feet or so maybe? it's probably one of the biggest hills in florida, other than land fills.. hah)
- long sleeve shirt
- felt great



Food

- 6 egg sandwich with spinach and gorgonzola
- orange juice
- pickle
- 2 bananas + watermelon



Session: Evening

S1: jump rope
- 3 x 500
- fast

S1: tons of random bodyweight stuff
- 3 x stuff
- pushups, dips, pullups, handstand holds, glute bridges (double = easy, single = hard (not good)), pullup holds, core stuff etc
- just all mixed in randomly, only 3-4 exercises (not all of that at once)

jump rope:
- 5 x 500
-- fast
- 1 x 1000
-- moderate

^^ felt really good/bouncy/light.


Food

- tons of propel
- tons of le croix
- heaven


Food

- rice and beans with jalapeno
- 5 mini spring rolls
- 2 greek yogurts



Food

- chocolate soy milk



feel great!

i'd like to start getting in more long+slow (~2+ hr) runs on maybe wednesday/saturday/sunday morning. But, I shouldn't be doing these in the afternoon, it definitely needs to be early morning. This would be a good complement to my faster/short runs + jump rope in the evening on ~monday/tuesday/thursday/friday. I like that.

Also want to push myself more in the bodyweight exercise arena; mess around with some new stuff.. try to improve more of that "gymnastic style strength".

pc!

<a href="http://www.youtube.com/watch?v=Gq9ytX0G5BM" target="_blank">http://www.youtube.com/watch?v=Gq9ytX0G5BM</a>

pretty cool.. was surprised at the energy these seattle fans are bringing to MLS games, reminds me of hardcore futbol fans overseas.

<a href="http://www.youtube.com/watch?v=RaSzdI1KGGw" target="_blank">http://www.youtube.com/watch?v=RaSzdI1KGGw</a>

this is how i feel currently (i'm not at my best running weight):

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

I've also had no problem doing single leg "pistol" squats too. i just stand up on a box and go ALL the way down. anyone think this may be too hard on the knees though? i'm already making sure i drive my hips into it rather than trying to use too much knee.

ya that's the key, to drive with the hips. pistols are not an exercise where you want to lose form or shake (from fatigue/instability) at the bottom where there's not much that can protect your patella/joint at that depth. So just keep that in mind when considering going to "failure"; definitely don't want to get sloppy with pistols. That can be said for pretty much any exercise but more-so for unilateral exercises that can have huge changes in stability so quickly.

pc!