Adarq.org

<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.

03/29/2015

bw = 175
soreness = calfs

run: 3.4 mi
- decent



03/30/2015

bw = 175
soreness = calfs

run: 3.4 mi
- almost fast



i have the most boring training journal ever now.. lmao!!

03/28/2015

bw = 176

run: ~7 mi
- felt good


havn't run the previous 3 days due to work stuff..

Have you got any times? What is 'slow' and 'fast' 3.4 mi? or do you just go by feel for now?

i just go by feel for now. when i'm going 'fast', i'm pushing the pace to the max.. so basically, staying just under my limit for the entire run. 'slow' is basically just coasting completely relaxed, could keep that pace up forever.

pC!

03/22/2015

bw = 175
soreness = not much
aches/injuries = not much, got a cold

run: ~7 mi run
- very slow, relaxed, not trying to overdo it.

pC!

eek!!

if i do that i'll never get back into dunking.. lool



03/21/2015

bw = 174 (nice..)
soreness = calfs
aches/injuries = slightly sick, left calf

run: ~3 mi
- slow relaxed

little cold.. hope i kick it quick.