Adarq.org

04/14/2015

bw = 172
soreness = calfs/feet

run: ~7 mi
bw narrow pushups: 22
dead hang ng pullups: 5

04/12/2015

bw = 171
soreness: calfs

run: ~7 mi
- great run.. slow but form is getting better. forefoot almost entirely.

pushups: 35
deadhang ng pullups: 5


nice.

thanks folks!

man i wish i could remember my times from the one season of XC i ran in high school. it was cut short by the DC sniper and then i got more into fencing and dropped XC. i was not quick.

daaamn.. those weeks during the dc sniper shootings were even scary in FL, can't imagine DC.

read today that quinn cook is the first duke basketball player in recorded history to run under 5:00 for the mile. that's dope.

dope.

04/07/2015

bw = 173
soreness = calfs slightly
aches/injuries = right knee

jog & light sprint: ~7 mi
- some really good forefoot light sprints mixed in
- mostly forefoot
- mostly slow/relaxed but felt good
- right foot started to feel a little weird toward the end, but then magically disappeared.

bw pushups: 30
ng pullups: 7


learning some rust-lang tonight.. 8|

pc

<a href="http://www.youtube.com/watch?v=l9OzhG-Eq7Y" target="_blank">http://www.youtube.com/watch?v=l9OzhG-Eq7Y</a>

mind blown @ 2:50.... WTF?! 

kilganon........................... 

03/30/2015

bw = 177
soreness: not much

run: ~7 mi
- slow



03/31/2015

bw = 177
soreness: not much

run: 3.5 mi
- slow



04/01/2015

rest



04/02/2015

bw = 178

run: ran an official 5k
- 22:50
- placed 205 out of 7,000+
- first mile decent (<7m), 2nd/3rd miles slow
- bad news: annoyed with how I ran, cramped up slightly (not lethal, but had to be careful), overall ran "slow" (by my standards of how I journal), only sprinting happened in the first mile (usually I sprint more in 2nd and 3rd miles), sore
- good news: ran shitty as fu*k and still got 22:50, so that's good news I imagine.

Learned alot from the race. Biggest thing that wrecked me initially, even though I had a good first mile, was getting out of the starting gates. Sooooo many people. Was constantly changing pace and trying to find pockets where I could separate and get out. I was in the 'middle' before the gate, so lots of people in front. In the future, I need to be in better shape and start closer to the front.

Also i'm still way too heavy. Time to push to < 160.

Also I started running in my original bikila's because they are easier to get into "forefoot form" than my newer bikilas. They are more minimalist so a bit more intense/risky, but, my feet are much stronger now so I think I should be able to handle it fine. I need to transition even more into forefoot.

During the race, first mile was mid foot.. 2nd/3rd broke down to heel striking & midfoot, made no sense. I've been good for most all of this month with midfoot striking so, no reason to heel strike at all.

I need to sprint more. My "jog + sprint" sessions were probably the most valuable of all of my training sessions. I think that's the period where I had my best runs. Mixing jogging + sprinting is an epic combo. I havn't been doing it as much because i've been running entirely in vibram's...... but now I can sprint in vibram's, so no reason for me not to be able to bring those sessions back.

Need to make sure I do my bodyweight exercises, post run. Strength has dropped a bit. It was going up for a while when I was performing pullups, sl squats, pushups regularly.

Stretch! I've been getting lazy with stretching. This is really bad because I feel so much better when i'm consistently stretching. My form improves significantly.



04/03/2015

bw = 175
soreness: everywhere

weird how I was so sore after the 5k.. it's like I havn't been running that distance, makes no sense. Normally i'm only sore in my calfs. After that 5k I was sore in quads/hams/shoulders etc.


run: ~7 mi



04/05/2015

bw = 174
soreness: still sore

run: ~7 mi
- forefoot & form emphasis
- form felt nice, slow





pC!!!

Some of those jumps looked really serious. Your approach is looking very powerful lately. Everything is lining up.

 

Now please, don't do anything stupid, don't go and run a marathon or powerlift, just take 3-4 days off, rest, mediate, visualise, get sleep (no playstation til 4AM for god's sake), stretch, get a massage. Then go out there and do that same jump again with a lobber and DUNK! This is it buddy! You can do it now. Judgement day is here. Do your best!

Definitely agree. Especially with the"dont go run a marathon or powerlift" part of it. You've hit a groove in your training so keep it up. Also get some dunk practice in because you may surprise yourself with that new power.


my youtube comment:

great work man.. you can really see the 'float' on some of those jumps. really got up great on a few of those.