4081
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4082
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 02, 2018, 10:09:34 pm »
speed day!
My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.
I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.
10/02/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 9
wakeup = 09:00 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50
only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58
(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200
For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.
probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.
we'll see.
My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.
I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.
10/02/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = great
hours sleep: 9
wakeup = 09:00 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50
only 44 more to go!- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58
(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200
For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.
probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.
we'll see.
4083
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 02, 2018, 10:07:37 pm »
yesterday:
rest day.
right soleus is way better after speed days.................. way worse after slow days..................................
10/01/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
ate good
some insane massage into my right soleus after the evening run. dug in really deep but just right, felt good.
10:30 AM: workout: bw
- strong
3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10
also a light run
09:20 PM: very light recovery (grass): 26 min
- https://www.strava.com/activities/1878617494
rest day.
right soleus is way better after speed days.................. way worse after slow days..................................
10/01/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
ate good
some insane massage into my right soleus after the evening run. dug in really deep but just right, felt good.
10:30 AM: workout: bw
- strong
3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10
also a light run
09:20 PM: very light recovery (grass): 26 min
- https://www.strava.com/activities/1878617494
4084
Football / Re: 2018-2019 NFL Season
« on: October 02, 2018, 09:55:27 pm »also, 1:43 come on
4085
Football / Re: 2018-2019 NFL Season
« on: October 02, 2018, 09:52:14 pm »my FINS are getting wrecked by the PATS
I didn't watch the game but I seen the score...ouch!
On a positive note my Saints won 33-18 against the Giants.
Fins had a chance to get Breez way back.. and offered the big $$ to Culpepper..That's what I think about when I watch Breez play.
Quote<a href="http://www.youtube.com/watch?v=xtmEIe73W2A" target="_blank">http://www.youtube.com/watch?v=xtmEIe73W2A</a>
Taysom Hill is becoming one of my favourite players to watch. His official position is back up QB but he does a little bit of everything. It gives the Saints an x-factor.
Man, Kamara is LEGIT. That dude is fun to watch. He is so explosive.
I had to google who Culpepper was...he's no Brees
But in all seriousness that's one of those 50/50 calls that look terrible with hindsight.
I laughed when Kamara ran straight down the tunnel after scoring his last TD like a boss. Kamara is such a glider. He looks like he's just cruising but other players can't catch him aka Eric Dickerson. Deceptive speed. Also read his wikipedia page. Obviously he had talent getting recruited to Alabama but god damn every single Alabama RB he played with has now just about gone onto play NFL- shows how stacked Alabama is. Kamara is literally another one of those Last Chance U JUCO stories after being a former D1 player.
https://en.wikipedia.org/wiki/Alvin_Kamara<a href="http://www.youtube.com/watch?v=5tGuIl5wFpE" target="_blank">http://www.youtube.com/watch?v=5tGuIl5wFpE</a>
yup. so smooth when he takes hits too, reminds me of allen iverson somewhat - takes contact and instead of it bringing him down, just frees him up/creates more space, incredible body control. crazy acceleration.
4086
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 02, 2018, 09:35:19 am »
ya mstf is legit.
4087
Football / Re: 2018-2019 NFL Season
« on: October 01, 2018, 10:58:30 pm »
just as i say that.. the very next play, insane throw on the run.. THROWS IT LEFT HANDED TO HILL FOR THE FIRST DOWN.
dude WHAT THE FucKCK FOVk r
k;dcs
p[slfs[
lsf;
dude WHAT THE FucKCK FOVk r
k;dcs
p[slfs[
lsf;
4088
Football / Re: 2018-2019 NFL Season
« on: October 01, 2018, 10:57:09 pm »
How is Mahomes in his second year?
This kid is incredible. The throws he makes on the run are next level.
This kid is incredible. The throws he makes on the run are next level.
4089
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: October 01, 2018, 09:12:20 pm »
Flanagan Rockin Rib 10k Elite List announced (November 18, 2018) .. (the list could grow). Anyway, 2 Kenyans on there.. I'd like to run with them for a mile at least, that's the plan.
Anything over a mile would be bonus thrills.
I imagine i'll need a 4:45 mile to hang: very do-able.
https://www.iaaf.org/athletes/united-states/ryan-dohner-263248
https://www.iaaf.org/athletes/kenya/glarius-rop-014385478
https://www.iaaf.org/athletes/kenya/daniel-kirwa-241123
Anything over a mile would be bonus thrills.
I imagine i'll need a 4:45 mile to hang: very do-able.
https://www.iaaf.org/athletes/united-states/ryan-dohner-263248
https://www.iaaf.org/athletes/kenya/glarius-rop-014385478
https://www.iaaf.org/athletes/kenya/daniel-kirwa-241123
4090
Football / Re: 2018-2019 NFL Season
« on: October 01, 2018, 10:31:27 am »my FINS are getting wrecked by the PATS
I didn't watch the game but I seen the score...ouch!
On a positive note my Saints won 33-18 against the Giants.
Fins had a chance to get Breez way back.. and offered the big $$ to Culpepper..
That's what I think about when I watch Breez play.Quote
<a href="http://www.youtube.com/watch?v=xtmEIe73W2A" target="_blank">http://www.youtube.com/watch?v=xtmEIe73W2A</a>
Taysom Hill is becoming one of my favourite players to watch. His official position is back up QB but he does a little bit of everything. It gives the Saints an x-factor.
Man, Kamara is LEGIT. That dude is fun to watch. He is so explosive.
4093
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 30, 2018, 07:07:18 pm »
speed day!
productive day.
09/30/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy F**K
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
09:30 AM: food: orange juice, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
11:15 AM: food: orange juice, banana, water
01:30 PM: food: stir fry, half of a turkey/bacon sandwich, beet juice, banana, mini-rxbar, water
04:00 PM: food: banana, rxbar, water
06:30 PM: food: rxbar, some sourdough bread, water
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
09:30 PM: food: coconut heart chunks, 3 x banana, bolthouse breakfast smoothie, orange juice, rxbar, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
- https://www.strava.com/activities/1875671083
- 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
- https://www.strava.com/activities/1876772231
- {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm}
- {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- max mile split: 5:09
- max km split: 3:09 (5:04 mm)
wanted to stay below 200 SPM, by feel. got it done. 200+ SPM has me in the mile specific (or less) club. 190-199 SPM has me in the 2 mile+ club. so, tried to focus on keeping it kinda "fast" without tapping into my "sprint cadence".
left hamstring achy, probably a minor fatigue tweak.
ha. hit 50.0 miles on the dot.
productive day.
09/30/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus achy F**K
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
09:30 AM: food: orange juice, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
11:15 AM: food: orange juice, banana, water
01:30 PM: food: stir fry, half of a turkey/bacon sandwich, beet juice, banana, mini-rxbar, water
04:00 PM: food: banana, rxbar, water
06:30 PM: food: rxbar, some sourdough bread, water
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
09:30 PM: food: coconut heart chunks, 3 x banana, bolthouse breakfast smoothie, orange juice, rxbar, water
10:15 AM: workout: light speed (grass, no watch): 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm} ::: warmup for later hopefully
- https://www.strava.com/activities/1875671083
- 3 x ~430-400m @ {1:22/4:57mm} + {41s rest} + {1:22/5:02mm} + {59s rest} + {1:15/4:56mm}
07:40 PM: workout: light long + mod speed (grass, pitch dark, no watch, spikes): 1.5 hours @ {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm} + {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57} ::: nice session, kept it relaxed.
- https://www.strava.com/activities/1876772231
- {1.15 mi progression @ ~5:07 min/mi from 5:30 to 4:34, 5:15+4:53, 1km=3:09/5:04mm}
- {5 x ~420m @ 5:10/5:09/5:13/5:28/4:57}
- max mile split: 5:09
- max km split: 3:09 (5:04 mm)
wanted to stay below 200 SPM, by feel. got it done. 200+ SPM has me in the mile specific (or less) club. 190-199 SPM has me in the 2 mile+ club. so, tried to focus on keeping it kinda "fast" without tapping into my "sprint cadence".
left hamstring achy, probably a minor fatigue tweak.
ha. hit 50.0 miles on the dot.
4094
Football / Re: 2018-2019 NFL Season
« on: September 30, 2018, 06:40:53 pm »
uhh.. Colts call against Texas:
Colts have the ball, 4th & 5 with ~25s left in OT, on their own ~40 yard line (Texans automatically close to field goal range if they fail).
Colts went for it .. failed. Texans made one completion, ran down the clock, kicked a field goal and won.
2 astonishingly bad calls recently.
Colts have the ball, 4th & 5 with ~25s left in OT, on their own ~40 yard line (Texans automatically close to field goal range if they fail).
Colts went for it .. failed. Texans made one completion, ran down the clock, kicked a field goal and won.
2 astonishingly bad calls recently.
4095
800m+ Running and/or Conditioning / Re: The Eliud Kipchoge Thread
« on: September 30, 2018, 04:52:16 pm »
Great little interview with Patrick Sang at the end.
"Vegan Broscience" has some really incredible footage.
<a href="http://www.youtube.com/watch?v=VjluxAvk6XI" target="_blank">http://www.youtube.com/watch?v=VjluxAvk6XI</a>
"Vegan Broscience" has some really incredible footage.