Adarq.org

Realised I logged in km yesterday rather than miles, lol. I have my watch in km and strava in miles so that I can finally build an inuitive sense of how to convert them.

hah. i have a good grasp on pace km to min/mi conversions for <= 3:05 only. distance conversions are decent across the board.





you going to night of the 10k pb's this year?

last year's results are so crazy.

world lead 10k this year, prior to Rhonex dropping 26:50, was like 27:30.. and a dude dropped 27:35 at no10kpbs last year, several 27:XX's.

https://www.thepowerof10.info/results/results.aspx?meetingid=234742&pagenum=1#10000

crazy.

Yeah those lunges left me sore lol. Probably stupid to expect to pb 2 days after that

loool.

I did run though, 21.27. Paced it all wrong, had loads in the tank, was going full out for the last 50m and overtook quite a few people (I'm a considerably better sprinter than I am distance runner lol, just purely from basketball and lifting)

nice!

if you can go full out like that, def more in the tank. good stuff on sore legs.

Do they have park run in the US? I think it's the best thing ever, there are at least 5+ in my city alone. There were over 500 people there today with the winner running a serious time of 16:05 and the slowest people coming in at 60mins, pushchairs, dogs etc, is great. I was chasing this little kid who was probably about 10 the whole way round, blew past him in the last 30m tho lol 

ya that's cool.

no park runs around here that i know of. i think in some cities there are, like NY etc. but around here, it's just (non-free, promoted) races every weekend. most don't get 500 people either.

big races get 500-1000+ but that's the minority of races.

it was NOT a fluke.

magically, I feel healed.

mind blowing.



06/02/2019:
- hamstrings sore (a ripped to shreds kind of feeling)
- feel so light today, moving so relaxed, loose, etc.
- BW: 153 lb !! -> -10 lb since 3 weeks ago.




11:30 AM: run + bw
- great sessions!

run: very light: 46 min {103 F heat index lol} ::: (grass/dirt/rocks) /// legs very sore from some intense stretching yesterday, but it may have fixed my glute/hamstring. crossing fingers.
- https://www.strava.com/activities/2418093435
- 4.10 mi 11:15 /mi 46m 12s
- thick sweat shirt lol.
- (-5) lb water.

very consistent pacing hah.. stride length, freq, pace etc. cool.




bw: very strong!
- 3sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10
- dead hang ng pullup holds: BW x failure
- dip holds at the top: BW x failure



probably won't do another run tonight. might do a light stretch tho.

also, going to order pizza for the NBA Finals Game 2. wooord!

4:19.59 for 50-54

even 80% of that is goals++

what a beast.

everyone thought it was gonna be like this:



except andy ruiz. he knew.

haha!

ok so today was weird.. i was in that mode where i was testing my glute/ham in positions that cause it pain. and it's just pissing me off.

so then i start stretching.. and im just like fuck it. i'm going to try and pull this tight muscle off the bone - knowing that sounded like a bad idea.

so i do some long holds.. some intense holds. really stressing that area (glutes/hamstrings/sacral spine), and other areas (back/lats/hips/quads).

long story short.. after stretching through some considerable pain, and thinking i'm making it worse, it felt like it disappeared, even on my run tonight.. and even AFTER my run. haven't felt it at all.

the big test will be tomorrow.. to see how it feels for the AM run.

if this fixes the area, it'll put me back on the stretch bandwagon. because so far it's shocking. this pain has been there for like 2 months now. i've stretched it off/on throughout that period, but never this much.. and probably not this intense.

some side effects of the stretching tho: hamstrings feel shredded.

who knows tho.. i'll probably end up jacking something else up. hope not.


06/01/2019:
- glute/hamstring/spine achy until hours after stretch fest..

11:00 AM: run + bw

run: light: 21 min ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2414847069
- 2.06 mi 10:25 /mi 21m 28s

bw:
- 3-5 sec paused dead hang ng pullups: BW x 6
- full dips: BW x 8
- (stretching back) ng position, dead hang from bar: until failure
- (stretching hips/back) dip holds at the top: until failure



12:00 PM through 06:00 PM: various stretch holds
- off and on for hours
- some really long holds, hamstrings/glutes especially
- hit some good spots
- hamstrings are sore af already



08:15 PM: quiet running: 40 min ::: (concrete, ninja pace) /// way too much (intense) stretching today, but it might have helped
- https://www.strava.com/activities/2415932820
- 3.49 mi 11:27 /mi 40m 1s
- excellent run, so smooth & light





01:00 AM: light stretch
- finishing up w/ some more stretching

spoiler:

<a href="http://www.youtube.com/watch?v=DQ4P1ySqbLg" target="_blank">http://www.youtube.com/watch?v=DQ4P1ySqbLg</a>