Adarq.org

14/10/2016 - 1pm

Track Session
400m warm up
3 x strides
SL Supine Bridge  x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x3x100m sprint
1x3x100m sprint

First track day in ages. Felt great. Little rusty and unfit but good nonetheless. Beautiful 22 degrees outside too so perfect weather.

Squats and deads to hopefully come later.

Squats
Bar x 5, 60 x 5, 90 x 5, 105 x 3, 120 x 2 (belted)

Deads
60 x 5, 80 x 5, 100 x 5, 120 x 3, 140 x 1 (belted)

It's funny how getting back on track can be so motivating. Feeling pretty good to get back into it. Will be nice to build some momentum again.

Quote from: Coges on October 10, 2016, 06:23:27 pm

Quote from: LBSS on October 10, 2016, 11:34:53 am

at least you're not in haiti.

Mate it's all 1st world problems here. We've got nothing on the rest of the world when if comes to natural disasters.

not to say it doesn't suck when a huge storm hits, though! best way to deal with it is to be like this guy: https://www.facebook.com/lane.pittman/videos/vb.542376723/10153984485731724/?type=2&theater.

Lol. That's brilliant.

Yeah I heard about the weather in Melbourne- 120 degree winds etc. Usually by October the weather is nice- hopefully it'll get better in November.

Does running aggravate your ankle much?

Man it was nuts. Power lines down everywhere and something like 2,000 trees that needed to be cleared.
Nothing like SA's recent history though.

Ankle is weird. Still pretty swollen but mainly hurts changing direction or on uneven surfaces. There's decent pain just walking through the house barefoot but from experience it just takes that much longer to calm down.

Meanwhile, go United.

After some unplanned bingeing last night figured it'd definitely be worth my while getting to the track this morning. Turns out my local track is getting work done so thought I'll use the one near work. Another fricken carnival. The place was full. Everytime I go there it's always being used. Anyway, instead of using a half wet oval I went to the 1,000 steps trail. Did a 3k walkup and down the steps. Not quite as planned but better than nothing.

Squats to come later.

PM squats
Bar x 10, 60 x 5, 90 x 3, 105 x 1, 1, 1
These were kinda easy.

Explosive SL DL
16 x 10 each leg
Kind of like the single leg DL to press without the press portion. Felt great but right Ham was pretty tight so called it at one set.

@lbss & @adarqui
Agree on fat shaming. If someone is out there trying to improve themselves then fantastic and good on then. Like adarqui I've been skinny shamed for most of my life although it never really bothered me.

I'm not sure if I sound like a douche when I say this but my main issue with anyone entering an athletic endeavour is settling for mediocrity. We can't all be world beaters but we should understand where we stand in the grand scheme of things and be comfortable using ourselves as our main source of competition to be better every day. This is the issue with AOA. There are two running groups in my area (predominately women in their 30's and 40's) who celebrate their mediocrity and shame those who strive to be better. They're also the first ones to call themselves athletes and marathoners even if they finish in 5-6 hours. Just because you can run doesn't make you a runner. 

Quote from: adarqui on October 05, 2016, 08:09:58 pm

Quote from: Coges on October 05, 2016, 07:19:33 pm

Man I see so many fat runners around it's not funny, mainly women. They pound the gels like they're going out of business even on a 5 or 10k. No wonder the're putting on weight.

i can't imagine getting fat while training for a marathon.. i never use gels (or ingest anything when running), i eat light, and sometimes i have to force food into me after my evening session -> too beat down from a session to want to eat (and actually not hungry).

i just don't get why/how you would allow yourself to balloon up knowing that adding extra fat will make you slower, ESPECIALLY over the course of a marathon........... wtf? 

That's probably another part of the equation. Are they actually improving their times and getting faster?

Unlike sprinting where it's all about time with marathons and half-marathons etc. the achievement for a lot of people is just being able to finish the race. It sounds like these people are just training to run marathons more for the social aspect of it and to say that they finished 'x' number of marathons because most people (myself included) know nothing about the times and what's fast for a marathon, but are impressed with people that can do them.

In fairness she was already chubby to begin with. She went from chubby to obese.

This attitude pisses me off to no end. Person starts running. Does a 5k in 45 mins. Figures they'll do a 10, then a half, etc. Happy just to finish a marathon in 6+ hours. I mean what the fuck??? Why not get a fucking decent time on your 5, then 10 and then if you're capable push for higher distances. I know people doing ultra marathons that have no business doing a 10k. It's ludicrous. I mean know everyone's got their own goals but the term happy just to finish should probably be left for losing your virginity.