3301
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
3302
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2019, 02:26:21 pm »
light recovery, with a strong finish (probably shouldn't have done that).
left soleus got tight about ~1 hour afterwards. odd how it does that.
01/16/2019
diet:
- i forget, good tho
07:00 AM: very light w/ light->mod at the end: 1h29m @ {1h20m very light} + {progression from 7:4X to 5:3X = 6:58} ::: (grass, very light pace was great, cold af)
- https://www.strava.com/activities/2082578377
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
left soleus got tight about ~1 hour afterwards. odd how it does that.
01/16/2019
diet:
- i forget, good tho
07:00 AM: very light w/ light->mod at the end: 1h29m @ {1h20m very light} + {progression from 7:4X to 5:3X = 6:58} ::: (grass, very light pace was great, cold af)
- https://www.strava.com/activities/2082578377
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
3303
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2019, 02:22:48 pm »
a few days ago.
hard hill session. solid.
01/15/2019
diet:
- i forget, good tho
06:50 AM: moderate/hard: 1h35m w/ {w/u mile = 6:53} + {hard hill loop x 1 mile = 6:50, PR i think, some 4:4X+ GAP in there} + {hill loop x 5 miles moderate, 8:XX-7:XX} + {light c/d}
- https://www.strava.com/athletes/15557254
- https://connect.garmin.com/modern/activity/3301947355
- steep hill loop x 1 mile: 6:50
(i think)
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
hard hill session. solid.
01/15/2019
diet:
- i forget, good tho
06:50 AM: moderate/hard: 1h35m w/ {w/u mile = 6:53} + {hard hill loop x 1 mile = 6:50, PR i think, some 4:4X+ GAP in there} + {hill loop x 5 miles moderate, 8:XX-7:XX} + {light c/d}
- https://www.strava.com/athletes/15557254
- https://connect.garmin.com/modern/activity/3301947355
- steep hill loop x 1 mile: 6:50
(i think)---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
3304
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 17, 2019, 02:00:20 pm »
Enoch Nadler track workout.. he's getting ready to try and sub14 Matanza's 5k:
1.52 mi @ 4:24 pace.
https://www.strava.com/activities/2084838369
8 x 200 / 100 float
6:41, split 4:26 for the 1600, overall 15 seconds faster than when I did this workout during my CIM build. Ready to break 14 next weekend at Matanzas 5k!
1.52 mi @ 4:24 pace.
https://www.strava.com/activities/2084838369
8 x 200 / 100 float
6:41, split 4:26 for the 1600, overall 15 seconds faster than when I did this workout during my CIM build. Ready to break 14 next weekend at Matanzas 5k!
3305
800m+ Running and/or Conditioning / Re: The where & when are the races thread?
« on: January 17, 2019, 01:56:20 pm »
fort myers track club race list
https://www.ftmyerstrackclub.com/race-calendar
(edison festival of lights 5k is a huge one in SFL .. several sub14 5k performances at this race.. one of the only ones in FL to have sub14's)
https://www.ftmyerstrackclub.com/race-calendar
(edison festival of lights 5k is a huge one in SFL .. several sub14 5k performances at this race.. one of the only ones in FL to have sub14's)
3306
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2019, 10:27:40 am »
you guys know me well 
planning on racing it, but will wait until friday or saturday to signup, just to make sure I don't waste $100.
this race might be similar to Boston 2018, lol.
great run this morning, then my left soleus tightened up slightly while throwing dog toys for james. lame. hope that doesn't bug me tomorrow.
planning on racing it, but will wait until friday or saturday to signup, just to make sure I don't waste $100.
this race might be similar to Boston 2018, lol.
great run this morning, then my left soleus tightened up slightly while throwing dog toys for james. lame. hope that doesn't bug me tomorrow.
3307
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 15, 2019, 07:08:27 pm »Bodyweight(AM): 85.8kg (15 Jan)
Diet compliance: 1/1 days
Daily Squat: 59/59 days
Daily Run: 59/59 days
Basketball skill work:
Morning:
Noon:BS 6x120, 1x155, 12x125(PR), 17x115(PR)
Track 5x100m strides
BX 13x80kg(+band, PR)
Evening:Run - 5.18km, 32:31, 06:15/km pace
Notes:
- Woke up feeling not so beat up. Quietly hopeful of recovery..
- One of those days where i was not sure which PR attempts to pick but somehow nailed it.
- Didn't run in the morning .. life kind of got in the way but also I couldn't be bothered. Im going to cheat (daily running count) sometimes by doing track sessions in lieu of actual running (sprinting is just too damn easy compared to running.. not even close)
- Was windy af - i was going to take a video of the flags waving but who cares. Saw the weather report said it was 35km/hr winds .. not sure if anyone in Perth has ever had a decent track workout with the prevailing conditions of this place .. i bet not unless it's like 100m and you're not running against the wind half the time.! I did a warmup 400m and it was exhausting. Seriously wtf.
- lol .. was sat at home at 8:30pm and thinking i could probably do that run now .. and i thought about it and the idea that i'll get fat af if i skip cardio just pushed me over the edge. but more than that, i think i felt like i 'had' to run. i guess im a runner now
. (btw ive been re-teaching myself swahili and i just missed the chance to use the word karibu which i read today after lunch. this gives me an idea. maybe andrew can become swahili buddies with me if he's that inclined? can i refer to the man in the 3rd person like that or is it rude? guess we'll never know)
- Good day of training over all. At some point i need to bump my daily single up but 157.5kg last time i tried it felt like a real max grind. i'll wait til next week.
i dont get the swahili statement. lol. im too lazy to learn another language.
3308
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 15, 2019, 02:08:44 pm »
should i run this race on sunday (jan 20)? (naples half, daily news half, a top 10 half in the US)
half marathon @ ~45-55F, ~21mph wind, 90% chance of rain......
could be some awful fun.
half marathon @ ~45-55F, ~21mph wind, 90% chance of rain......
could be some awful fun.
3309
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2019, 11:03:19 am »- run 8.01 km in 40:03
- stretch
guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.
hah awesome.
runner friendliness is great.
3310
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 14, 2019, 10:17:54 pm »
"run for the cycle" -> like hitting for the cycle in baseball (single, double, triple, home run):
races in one month: 1 mile, 5k, 10k, half marathon, marathon.
if I do the half on sunday, i'll just need a 5k before the month ends, to run for the cycle. but, that assumes i stay healthy and don't get sick (cold etc, lots of sick people around).
(ps: i'm counting an ultra as a marathon)
-> like hitting for the cycle in baseball (single, double, triple, home run):races in one month: 1 mile, 5k, 10k, half marathon, marathon.
if I do the half on sunday, i'll just need a 5k before the month ends, to run for the cycle. but, that assumes i stay healthy and don't get sick (cold etc, lots of sick people around).
(ps: i'm counting an ultra as a marathon)
3311
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 14, 2019, 10:16:01 pm »
light day.
foot hurt earlier in the day, after my morning run (like last night). then disappeared completely. hope it stays gone.
01/14/2019
diet:
- light but good. oj/beet juice/bananas, whole milk/bananas, chicken quesadilla/entire loaf of french bread, some garbage probiotic yogurt fu*ked me up - disgusting. why did i even want to try that?
08:00 AM: light: 1h20m w/ light progression at the end ::: (grass, alt-sim, legs dead)
- https://www.strava.com/activities/2078063807
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
foot hurt earlier in the day, after my morning run (like last night). then disappeared completely. hope it stays gone.
01/14/2019
diet:
- light but good. oj/beet juice/bananas, whole milk/bananas, chicken quesadilla/entire loaf of french bread, some garbage probiotic yogurt fu*ked me up - disgusting. why did i even want to try that?
08:00 AM: light: 1h20m w/ light progression at the end ::: (grass, alt-sim, legs dead)
- https://www.strava.com/activities/2078063807
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
3312
Progress Journals & Experimental Routines / Re: New year new me
« on: January 14, 2019, 03:17:07 pm »Weekend was rough, 3 x 13hr days with basically 0 breaks. Just about enough time in the day to stuff my face with junk before sneaking in 7 hours sleep.
Anyway still got my cycle commutes in and I end up walking at leaks 7.5k through the day at work.
Today
Squat 75kg 3 x 5 (paused all the last, the best squats have felt in a long time)
Deadlift 120kg 3 x 5
Sl leg press 69kg x 12 61kg x 15 slower
Run 5k @ 10km/h - don't usually run after lifting but wanted to get an easy one in.
The run was awful. Hip flexor got really tight/tired which thew my form off and then my right foot arch started hurting and I got multiple stitches. I'm never running after lower body lifting again lol. Also I wish my new trainers would bloody hurry up
yea don't run after lifting, lmao. all it does is make you go haywire and makes it easier to get injured.
i've run before lifting, feel fine when lifting. i'd do that instead if possible.
pc!
3313
800m+ Running and/or Conditioning / Re: The Running Interviews Thread
« on: January 13, 2019, 10:17:28 pm »
this portion of the David Goggins interview is batshit. good stuff.
<a href="http://www.youtube.com/watch?v=h1Qenhp_s2g" target="_blank">http://www.youtube.com/watch?v=h1Qenhp_s2g</a>
3314
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 13, 2019, 10:16:32 pm »
feel beat up.
light/long day.
left plantar fascia was bugging a little during evening run. have to be careful/keep my eye on it. finished the evening with some light stretching (hamstrings/quads/feet).
01/13/2019
diet:
- light but good, lots of (lactose free) whole milk
08:00 AM: light long: 2h44m @ {1.5h - 8:XX, strides mixed in} + {1h15m - dying} ::: (grass, legs dead)
- https://www.strava.com/activities/2077257955
07:50 PM: very light: 65 min ::: (grass, legs ok but dead, bottom of left foot achy)
- https://www.strava.com/activities/2077257955
09:30 PM: light stretch
- hamstrings/quads/feet
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
light/long day.
left plantar fascia was bugging a little during evening run. have to be careful/keep my eye on it. finished the evening with some light stretching (hamstrings/quads/feet).
01/13/2019
diet:
- light but good, lots of (lactose free) whole milk
08:00 AM: light long: 2h44m @ {1.5h - 8:XX, strides mixed in} + {1h15m - dying} ::: (grass, legs dead)
- https://www.strava.com/activities/2077257955
07:50 PM: very light: 65 min ::: (grass, legs ok but dead, bottom of left foot achy)
- https://www.strava.com/activities/2077257955
09:30 PM: light stretch
- hamstrings/quads/feet
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
3315
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 13, 2019, 10:09:25 pm »wait, stamos, you're down to 220 pounds? how have i missed that in your journal?
u misread
