Adarq.org

regarding knee pain/shins etc: you've come back to jump training hard, after a long layoff. have to be careful.

light day turned into a rest day.

morning light recovery run ended up causing a small tweak in my left gastroc. this happens once in a while, just tightens up in a spot and doesn't let go.

having said that, after finally putting together my 45-deg hyper and repping the hell out of it, my calf hasn't felt painful like it has all day.. good sign.

i mean during the partial hypers, i felt it a ton in my glutes/hamstrings, calves a little. sooo.. stuff got worked out.

both hips very sore (right more so), which is odd.



12/06/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- 10:30 AM: light recovery run
- 11:10 AM: beet juice, 2 x orange juice, banana
- 01:00 PM: salted almonds
- 03:00 PM: thai chicken peanut wrap, coconut fat drink
- 09:30 PM: hyper rep fest!!
- 11:00 PM: egg roll, beet juice


slept in.


10:30 PM: light recovery: 40 min ::: (grass/dirt/rocks) /// legs felt way better before the recovery run... lmao.
- https://www.strava.com/activities/2003394095



09:30 PM: workout: 45-deg hypers, break in rep fest
- partial reps w/ short rest (stand up/walk around for a sec, reset)
- 70, 50, 40, 50, 50, 50
- that felt great.................
- glutes pulsating
- calves really feeling it
- felt it behind knee slightly a few times, had to just shift my position a little to get rid of that

i don't predict i'll be too sore from this.. not like i get with lunges. the ROM is just much smaller.

basically like high rep fatiguing "activation".

we'll see tho.

lol adarq they literally take their ball and go home! sounds like a bunch of babies.

ya it's garbage. stuff like that ruins the game.

fwiw, when I watch pickup futbol matches at the park when i'm running, they have similar breaks in action due to arguments. huge arguments that go on for 10-15 minutes etc. it's ridiculous.

some people just love stirring up shit and causing chaos in pickup.

that's one thing i liked about ultimate: you call your own fouls, and if the person you called it against disagrees then the play just resets to whomever was the last person to make a throw.

ah nice.

people get chippy and mad about it but the rules have a very clear procedure for what happens in a disagreement so the flow of the game doesn't get interrupted too badly.

yup, that's solid.

i just realized i had 3 hamburgers last night..

2 post-race, since it was sponsored by 5 guys and we got free burgers.

then 1 huge burger at zinburger.

hah.

mile race day!

felt really good.

yada yada headwind excuses etc.. but it def slowed everyone down. annoying.

got another mile race next wednesday. going to run that one more strategic, like i did last year (which got me my 4:58).

i'll probably work on pacing ~4:55 and then a really hard last 0.25 mi kick. that's what's on my mind right now. that'd put me at low 4:5X territory or <= 4:49 etc. going to avoid going out crazy, pace it more comfortably, then kick hard. i mean that's the plan for this race. that's some normal pace racing.

really hoping for decent conditions tho.. last year was perfect.



12/05/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- 09:30 AM: light run: 21 min
- 10:00 AM: beet juice
- 10:30 AM: 2 x orange juice, 2 x banana, water
- 02:30 PM: bunch of salted almonds, coffee coconut fat drink, water
- 05:30 PM: rxbar, orange juice, water
- 06:30 PM: warmup + race
- 07:30 PM: post-race food: 5 guys burgers: 2 x!
- 09:30 PM: zinburger: cheeseburger, cookies and cream milkshake
- 12:00 AM: water
- 12:30 AM: leg drain: 30 minutes


09:30 AM: light recovery: 21 min /// mile race tonight!
- https://www.strava.com/activities/2001632820


06:30 PM: warmup + race: Boca Holiday Mile: 10th OA / 2nd AG @ 5:02 (5:01 watch) ::: 2016/27th -> 2017/24th -> 2018/10th /// great temperature, but every1 got wrecked by the strong headwind
- https://www.strava.com/activities/2002489595
- https://www.endomondo.com/users/26420622/workouts/1238186043
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=259
- 10th OA / 2nd AG @ 5:02 (5:01 watch)
- 2016/27th -> 2017/24th -> 2018/10th

regarding the headwind: last year's winner repeated. last year he hit 4:33. this year 4:44. seems like every1 got wrecked. headwind was ~12-14 mph for 100% of the course.

also, i think i got beat by a hotdog.. lol.

1km @ 3:04 (weak). nice kick at the end tho.. happy about that. I slowed down alot but, I was sticking with a group of people, so I guess they slowed down alot as well. feh!

finally got into the top 10. got 27th in 2016. 24th in 2017.

that's cool.







^^^ apparently i shot out at 15 mph (for only a brief amount of time). makes sense.. i was trying to get away from the craziness. it's such a hectic start. lots of arms flailing/bumping/etc. so i shot out quick and got free.




12:30 AM: leg drain: 30 minutes







some of the previous stuff i posted:

2016/27th -> 2017/24th -> 2018/10th



12-14 mph headwind for ~100% of the course.. crazy shit.

5:02 official, 5:01 watch. lol.

beat a few people i've never beat before. also beat a D1 runner for FAU.. not sure what was up with him. I actually followed him.. he started slowing, so I eventually passed him. but I expected he'd be in like the 4:4X range with this headwind.. he's a 4:31 miler etc.

so that's pretty cool (if he's not hurt).

anyway.. felt great actually. hamstrings/glute/hip didn't bug me. i might be back on the "mend". good sign.

headwind life:







my throat is killing me - keep coughing etc. every1 was coughing after the race, probably because it was unexpectedly cold? no idea. lmao.

headwind for 100% of the course sounds like a grandpa story about how back in his day he had to walk 10 miles to school and it was uphill both ways 

lmfao. it does.

ya the course was "north", and wind was coming from the north. I added a photo. lol.

it really was awful





that's basically the course. it's just from the southern most point to almost the northern most. that's my activity including warmup and stuff, so im going in some other spots/back and forth.

and ya it def sounds like one of those grandpa stories, that evolved from like 50% headwind to 100%.. but this story needs no evolution. lmfao.

every1 got wrecked.

 

Ohhhhhh i see the source of confusion!  Australia doesn't have a full court pickup culture. I played a full court pickup game in teh US when i visited in 2016 and it was super fun but we don't have anyting like tha here.  I could prob count the number of full court pickup games ive played on one hand, maybe one or two lol. We have played scratch matches but that's rare too (hard to get enough ppl to come down at a given time). That would be super valuable though to be able to play full court simulation at a relaxed pace for training. We only have half court pickup games here and they're next to useless for training. So that's why when i refer to full court competitive games - i mean exactly that, in a league with off-season macho AFL players with too much aggression and very little beauty to their game. It's either full on competitive, im going to play aggressive and physical or half hearted pickup with zero defence - nothing in between. I'm actually giving very little attention to basketball from a training perspective, save the odd shoot around to keep the skills fresh.

wow that's nuts LMFAO.

ok ya that makes more sense.. hah.

in the US, it's full court pickup pretty much everywhere you go (at any decent park/gym). around here, you rarely see hype half court games. half court games are usually for groups of people who stay in their own "clique" (ie like 15 people who come to the park to just play half court games with each other), or just people who are less in basketball shape.

fulls however, are very competitive, with people going to different courts & such to get good games. at any good park, they start around ~6:00-6:30 PM and go until ~8:30-9:00 PM. it usually starts with a modified game of "21" with like 20-30 people all playing, trying to get to 5. "first to 5" etc. first two people to 5 get to pick the initial squads (for the 5 on 5 full court). Then everyone scrambles to get "next" or get on a team. Some people just call next right away, before the "first to 5" starts. The best players (obviously) get picked first, and sometimes those squads win the first 2-3 games (versus various teams). It's rare that a squad runs the table all night. Even though people might look fresh, fatigue sets in and they get beat by the sharper players coming in. If you lose the first game, you might have to wait 45-60 minutes before you play again, because "next" can go like 3-4 games deep. But, you may also get picked up by a guy who is leaving his team "open" to snatch a good player from the first set of games etc.. People hate that shit though, other than the person being picked up. LMFAO.

most fulls are played to 11, with 1's (2 pointers) and 2's (3 pointers).

sometimes the first game goes to 15, rest of the games go to 11. that's just some odd shit that sticks around because I guess the "best players" just kind of made that the norm, so they can get in more work during the first game.. and it spread.

the worst part of any full court game is the "standoff", between two teams who disagree on a call. basically someone makes a call, the opposing team doesn't honor it, then they both just go to their separate ends of the court and hold up the entire court until someone gives in. if no one gives in, sometimes half court games start ON THE SAME COURT as the full court, while both sides figure it out. eventually someone gives in, or they shoot for it etc. that's the worst part about streetball pickup games IMHO. I absolutely hated that shit. I'd go practice my left or something until it was worked out. Most people (involved in the game) just sit down on the court to make it evident they don't plan on giving in. If it lasts for a very long time, sometimes people literally get pissed and leave/go home. That scenario happens a few times per week lol.

hah.

yall need that #culture.

if AU had that culture, you wouldn't think as much of developing fitness outside of full court games etc.

pc!

Hattori, massive win @ Fukuoka marathon.. crazy.

https://www.iaaf.org/news/report/hattori-wins-fukuoka-marathon

this video shows lots of pain.. lmao. brutal race.

crazy how easy Hattori makes 2:54 km (4:40 min/mi pace?) look.. just mind blowing how fast these guys are.

<a href="http://www.youtube.com/watch?v=jOZybRB3Q7k" target="_blank">http://www.youtube.com/watch?v=jOZybRB3Q7k</a>