Adarq.org

IAAF article on Kamworor's half.

https://www.iaaf.org/news/report/geoffrey-kamworor-world-record-copenhagen-hal

New WR from Kamworor! 58:01!

was hoping not to get spoiled....... but first search on YT, spoiled.

INSANE.

dude almost went under 58, that is incredible.

Being that he's one of Eliud's top training partners, it makes this even more significant. Eliud is going to go under 2.

can't wait to watch the full race.

man I knew i should have stayed up for it :<

He claimed in an interview that he wanted to break the WR. Knew this was a possibility. But 58:15 or whatever it was before, that's some serious stuff.. And here he drops 58:01.

~4:25 min/mi /// 2:45 min/km

the clip that spoiled me:

<a href="http://www.youtube.com/watch?v=WbLMO1KhjyE" target="_blank">http://www.youtube.com/watch?v=WbLMO1KhjyE</a>

that is so alien.

mega lawn mow: > 3 hours. very fun tho. 144 before, 141 after (including drinking a gallon jug of water).. damn that's some serious water loss.

gallon of water = ~8 lb so: 141 lb - 8 lb = 133 lb. /// -11 lb water loss. forgive me if my math is janked up. bout to sleep.
 
09/14/2019:

bw: 144

dinner
- stir fry, big shock: red & green bell pepper + jalapeno + 2 x red chili pepper, basmati rice, lots of salt
- very spicy. was great.

03:00 PM - 06:45 PM: lawn mow (fasted)
- took a break after doing the back yard and guzzled down nearly a gallon of water. lmao. was really hurting: hot af & tons of effort for ~2 hours.
- made the mistake of putting my push-reel mower down from 3" cut to 1" cut.
- 1" just makes it way too hard.
- so after gutting through it for the back yard, i finally moved it to 2" for the front yard. could barely cut anything in the front, until I adjusted it to 2". then it was fine. still tough but normal.

pool stretch
- deepest ever split stretch
- was very wide
- pretty incredible
- right adductor/hip/sacrum much more tight than left - which ironically is the injured side

stretching throughout the day
- very intense, mostly targeting the injured areas: glute/hamtrings/hips/sacrum/low back
- finished with ~15 minute hamstring stretches in the evening
- the most interesting one today was the final long duration hamstring stretches: standing, straight leg propped up on kitchen cabinet, hold for ~15 minutes, making small adjustments
- it pulled some old injured spots in my medial hamstring insertions, which used to flare up occasionally when running -> small tear back in ~2009.
- anyway, after feeling that "pull", lots of relief in injured areas
- injured areas (glute/hip/sacrum) seem to also be tied to my adductor/hamstrings, known this for a while now. that's why i've been stretching my adductors so hard recently

if i didn't "pull" my medial hamsstrings, i plan to run tmw morning. did an insane amount of stretching today, usually that means running will be affected.

pc!

posted this video in run vids, but probably should have posted it here.

so good.

<a href="http://www.youtube.com/watch?v=6rMjOzO5td0" target="_blank">http://www.youtube.com/watch?v=6rMjOzO5td0</a>

George Foreman Trailer - lol. pretty cool but bad music choice imho.

love his rat terriers

<a href="http://www.youtube.com/watch?v=v7B4lfrfaTs" target="_blank">http://www.youtube.com/watch?v=v7B4lfrfaTs</a>

got my NB Fuel Cell 5280's in........... man they feel weird.. but not nearly as weird & awful as the Vapor Fly 4%'s, so this is a great sign.

they also feel very fast.. keep you on your mid/forefoot and have a pretty hard sole, but are still fairly light.

they seem to force you into pronation more though, it's a bit weird.. i imagine it'll feel a little different when you're running at higher speeds tho.

the laces are kinda odd, and super thin. shoes fit like a glove tho.

plan to break them in sunday! might steel a segment around here for fun.. dno.

oh also: they have glitter on them. teh fuq? they look cool tho.

Quote from: adarqui on September 13, 2019, 01:04:55 am

yo man!!

Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood!

yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.

I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.

Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.

But yea, the biggest thing really is diet.

Quote from: CoolColJ on September 13, 2019, 12:53:26 am

not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

yea def, that's always been my worst nightmare - almost a phobia of mine tbh.



Those ant videos you have are pretty cool!

pc man!

thanks

I want to get shredded

me too actually. trying to get leaner than i've ever been.. without much exercise tho. mostly diet based. I'm kinda surprised that it's going this well so far. It's slow but working.

, leaner than even my leanest back in my early 20s, where I peaked at around 69kg after a 3 week Keto style diet. So I think 65kg might just do it, but we shall see as you lose a lot of other weight like water and blood volume as the bulk comes off.

nice!

My left knee issue started a long time ago when I jumped after a long layoff while being fat, during the jump plant, it must chipped the cartilage from knee mistracking from bad mobility, flexibility, tissue tightness and all that stuff. I sorta forgot about that for a while, and didn't have any issue with it when I started hitting the weights hard, but after a year or so one day when squatting I think a chunk of it came loose and jammed into the joint. All caused by knee mistracking etc. I battled that for ages, but tissue work, stretching, and when I finally worked on my long and short adductors ( something you don't normally pay attention to that much) it got sorted - which also fixed the outer right hip issue I was having back then

I even had scans done of the knee and was prepared for surgery. Back then I thought it was my meniscus, but the MRI showed zip, and the doctor said I had great knees... turns out the scan doesn't show the damage under knee cap too well... anyway I know what it is now, as it does click once in a while from a bit of the cartilage lightly brushing against something, but doesn't hurt.

Only major issues I have now is my right ankle, that old ankle injury I had has all sorts of gunk in there, causing bad ROM, and impingement if the knee goes too far forward - it's been a bitch fixing it, but it's slowly improving.
And now my inner right hip somewhere near the short adductor aches a bit, but no issue when BBalling, probably from my last 6 months of long hours on  the computer, along with my right TMJ jaw ache... bad posture and joint tightness issues. Which are improving from all the work I have been doing, releasing and stretching

ah damn. nice tho that stuff is improving.

re flexibility/mobility: i've been gaining a greater appreciation lately for pool work.

I know walking well, if you recall I did those 6 hour long hikes through rough bushland around here
In hindsight too much work for so little gain fat burning wise, and I think it killed my hops a little as well.
I think my insulin resistance back then didn't help - so fasting right now is the key to resetting my insulin and set point bodyweight back down.
My body likes to settle around 90-100kg, whereas I was around 70kg in my early 20s

ya i like the fasted walks. gives it an extra kick. also re bushland etc - uphill walks (if you have elevation/uphill trails etc), also very beneficial imho.

fasted walk + elevation + soft surfaces = <3

--

Yeah I got into ant keeping big time - goes well with bush walks, looking for ant queens 

<a href="http://www.youtube.com/watch?v=o3p9-jc7GDA" target="_blank">http://www.youtube.com/watch?v=o3p9-jc7GDA</a>

man that was fu*king nuts. looks so crazy zoomed in like that.

also that site where you can get ants is pretty cool, had no idea this was a thing until i saw your vids:

https://www.antseverything.com.au/store/antsforsale

pc!