4306
Football / local sfl NFL dudes
« on: August 30, 2018, 10:16:03 pm »
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4307
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 30, 2018, 10:11:37 pm »
rest day.
08/30/2018
bw = 138
bw before bed last night = ?
soreness = hamstrings/glutes slightly
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn't notice anything today!!!
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~8
wakeup = 07:30 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:30 AM: food: orange juice, water
09:00 AM: food: big salad: spinach/mixed greens, olive oil, salt/pepper, lemon, carrots, green pepper, tomatoes, water
12:30 PM: food: true food kitchen: curry/cauliflower soup (amazing), turkey burger, water w/ lemon
03:00 PM: food: small bag of: oreos, golden oreos, protein bar, water
05:00 PM: food: a few chocolates, water
08:00 PM: food: sauteed broccoli/cauliflower/carrots/brussels sprouts in spanish oil/salt/pepper, double toasted english muffin with rxbar almond butter (was really good), lots of water
10:00 PM: leg drain: 30 minutes
going to try and wakeup early tmw and get in a session.
need to keep on this sleep schedule attack.
08/30/2018
bw = 138
bw before bed last night = ?
soreness = hamstrings/glutes slightly
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn't notice anything today!!!
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~8
wakeup = 07:30 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:30 AM: food: orange juice, water
09:00 AM: food: big salad: spinach/mixed greens, olive oil, salt/pepper, lemon, carrots, green pepper, tomatoes, water
12:30 PM: food: true food kitchen: curry/cauliflower soup (amazing), turkey burger, water w/ lemon
03:00 PM: food: small bag of: oreos, golden oreos, protein bar, water
05:00 PM: food: a few chocolates, water
08:00 PM: food: sauteed broccoli/cauliflower/carrots/brussels sprouts in spanish oil/salt/pepper, double toasted english muffin with rxbar almond butter (was really good), lots of water
10:00 PM: leg drain: 30 minutes
going to try and wakeup early tmw and get in a session.
need to keep on this sleep schedule attack.
4308
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: August 30, 2018, 10:05:32 pm »
5000m finish between Hassan and Obiri was insane.
4309
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: August 30, 2018, 08:52:03 pm »
this was so incredible.. kipruto lost his shoe on the first or second lap of a 3000m STEEPLE, and ends up still winning..
seriously, jaw was dropped.
<a href="http://www.youtube.com/watch?v=JiDxhP_Na4I" target="_blank">http://www.youtube.com/watch?v=JiDxhP_Na4I</a>
seriously, jaw was dropped.
4310
800m+ Running and/or Conditioning / Re: The Jake & Zane Robertson Thread
« on: August 30, 2018, 07:05:09 pm »
it's just so crazy how easy they make ~3:12-3:16 min/km look.
?taken-by=zane_robertson59
?taken-by=zane_robertson59
?taken-by=zane_robertson59
?taken-by=jake_robertson_htbz
4311
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2018, 11:14:24 am »Update:
Didn't manage to sort out hip so got discourage and didn't do much exercise for a month or so, then took up climbing. Didn't really know how to log it, but I've been bouldering 2-3 times a week for a while. This week I injured something in my left hand so can't climb for a couple weeks. Stupid body hates me.
damn that sucks :/
Quote
Seems like lifting is the only thing that doesn't wreck me.
better than nothing tho, and it can be pretty fun. maybe make that primary for a while again.
4312
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 29, 2018, 11:22:43 pm »
volume + speed day!
ABSOLUTELY FLYING TONIGHT. (unexpected - peak life?)
man i have a small little "hole" on the back of my calf from where I dug in like a week ago.. it's healing but it looks odd as fu*k. need to not ever do that again....... HEH.
08/29/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn't notice anything today!!!
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not much thickness
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = crappy in the morning / incredible in the evening
hours sleep: ~7
wakeup = 05:37 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
05:45 AM: food: orange juice, rxbar, water
06:30 AM: workout: (12 miles) light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max
08:45 AM: food: 2 x grapefruit juice, water
09:30 AM: food: grapefruit juice, tangerine juice, banana, toasted english muffin, blueberries, koia protein drink, water
01:00 PM: food: work snacks: protein bar, 2 x very small bag of pb ritz crackers, banana, water
04:00 PM: food: work snacks: very small bag of oreos, water
08:00 PM: food: 1 x GU, water
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|
10:00 PM: food: brie + turkey sandwich, blueberries, banana, grapefruit juice, lots of water
06:30 AM: workout: light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max
- https://www.strava.com/activities/1806598067
- 12 miles total
- after 1 mile of warmup, had to go to the bathroom. key point being: just not awake... not in rhythm. need to get back on the early rhythm. too many huge races coming up in the morning etc, have to be 100% ready. tired of doing races on 5 hours sleep etc.
felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|
- https://www.strava.com/activities/1806598067
- hungry! didn't eat good prior
- turned out forefoot af.. i run so much better on grass now. hehe.
felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.
my legs felt pretty crazy tonight.. last effort of that session was 40s @ 4:40 pace pretty effortless, kinda nuts.
i knew it right away, my stride frequency was bionic. didn't have to even try to get them going @ 200+ SPM. apparently hit several 210+ SPM's, which doesn't happen very often. Also, didn't feel like 210+ SPM, felt more like 200. Legs were just so snappy.
I love when this happens.
let's see if I can ride this every other day technique for a few weeks, then re-evaluate.
I can't imagine it won't help me strip away a ton of fatigue. I did it last December with tons of success (peaked great, hit my first official sub5 mile and sub18 5k using this technique). So, pretty confident it'll work again.
my legs tonight:
ABSOLUTELY FLYING TONIGHT. (unexpected - peak life?)
man i have a small little "hole" on the back of my calf from where I dug in like a week ago.. it's healing but it looks odd as fu*k. need to not ever do that again....... HEH.
08/29/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
other = cold: didn't notice anything today!!!
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, not much thickness
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = crappy in the morning / incredible in the evening
hours sleep: ~7
wakeup = 05:37 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
05:45 AM: food: orange juice, rxbar, water
06:30 AM: workout: (12 miles) light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max
08:45 AM: food: 2 x grapefruit juice, water
09:30 AM: food: grapefruit juice, tangerine juice, banana, toasted english muffin, blueberries, koia protein drink, water
01:00 PM: food: work snacks: protein bar, 2 x very small bag of pb ritz crackers, banana, water
04:00 PM: food: work snacks: very small bag of oreos, water
08:00 PM: food: 1 x GU, water
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|
10:00 PM: food: brie + turkey sandwich, blueberries, banana, grapefruit juice, lots of water
06:30 AM: workout: light + speed (concrete/sidewalk, pre-dawn!!, very hot/humid): 1h:53m @ {ladder w/ full recovery, 3 x ~400m, 3 x ~275m, 7 x ~160m} ::: hit some good paces in there -> legs coming back // 4:19 min/mi max
- https://www.strava.com/activities/1806598067
- 12 miles total
- after 1 mile of warmup, had to go to the bathroom. key point being: just not awake... not in rhythm. need to get back on the early rhythm. too many huge races coming up in the morning etc, have to be 100% ready. tired of doing races on 5 hours sleep etc.
felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.
08:20 PM: workout: unexpectedly flying wtf (grass/mush): 1h:3m @ {2 w/u + 14 x ~20-40s efforts @ 4:1X-4:5X min/mi pace, full or partial recovery} :: been having problems hitting sub5 pace lately.. not tonight 8|
- https://www.strava.com/activities/1806598067
- hungry! didn't eat good prior
- turned out forefoot af.. i run so much better on grass now. hehe.
felt really good. could barely keep it above 5 min/mi. a few of my recent sessions, couldn't even get below 5 min/mi (trying hard) - was toast. getting some power back i guess.
my legs felt pretty crazy tonight.. last effort of that session was 40s @ 4:40 pace pretty effortless, kinda nuts.
i knew it right away, my stride frequency was bionic. didn't have to even try to get them going @ 200+ SPM. apparently hit several 210+ SPM's, which doesn't happen very often. Also, didn't feel like 210+ SPM, felt more like 200. Legs were just so snappy.
I love when this happens.
let's see if I can ride this every other day technique for a few weeks, then re-evaluate.
I can't imagine it won't help me strip away a ton of fatigue. I did it last December with tons of success (peaked great, hit my first official sub5 mile and sub18 5k using this technique). So, pretty confident it'll work again.
my legs tonight:
4313
800m+ Running and/or Conditioning / Re: The Running Interviews Thread
« on: August 29, 2018, 10:42:00 pm »
haven't watched/listened yet, but should be good.
<a href="http://www.youtube.com/watch?v=MnvpbHfmHmE" target="_blank">http://www.youtube.com/watch?v=MnvpbHfmHmE</a>
?taken-by=fernando.cabada
4314
800m+ Running and/or Conditioning / The Running Interviews Thread
« on: August 29, 2018, 10:41:18 pm »
oskosdkgsdogk
4315
800m+ Running and/or Conditioning / Re: The Jake & Zane Robertson Thread
« on: August 29, 2018, 04:23:58 pm »?taken-by=jake_robertson_htbz
?taken-by=jake_robertson_htbz
4316
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 29, 2018, 03:02:35 pm »Since early July... I had lost some one very important.
I could not adjust and it affect me in many ways.
ah damn.. :/ sorry to hear man.
4317
800m+ Running and/or Conditioning / Re: Running Documentaries
« on: August 29, 2018, 10:31:52 am »
this is very good.
<a href="http://www.youtube.com/watch?v=LmXN-kQZ04M" target="_blank">http://www.youtube.com/watch?v=LmXN-kQZ04M</a>
4318
800m+ Running and/or Conditioning / Running Documentaries
« on: August 29, 2018, 10:31:33 am »
pldsgpdsgpdls
4319
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: August 29, 2018, 10:02:14 am »
decent
<a href="http://www.youtube.com/watch?v=GSGzqkjrWRA" target="_blank">http://www.youtube.com/watch?v=GSGzqkjrWRA</a>
4320
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: August 29, 2018, 06:05:20 am »
stumbled upon these, nice.
kenyan elite:
<a href="http://www.youtube.com/watch?v=hEnIbklXOiU" target="_blank">http://www.youtube.com/watch?v=hEnIbklXOiU</a>
<a href="http://www.youtube.com/watch?v=aWNN5vYPW44" target="_blank">http://www.youtube.com/watch?v=aWNN5vYPW44</a>
ryan hall:
<a href="http://www.youtube.com/watch?v=SURPvW6BEKw" target="_blank">http://www.youtube.com/watch?v=SURPvW6BEKw</a>
rear foot strike:
<a href="http://www.youtube.com/watch?v=f81M1h5ggxM" target="_blank">http://www.youtube.com/watch?v=f81M1h5ggxM</a>
also vs sprinting (100m?):
<a href="http://www.youtube.com/watch?v=e4o2u7Gbdt4" target="_blank">http://www.youtube.com/watch?v=e4o2u7Gbdt4</a>
400m:
<a href="http://www.youtube.com/watch?v=n2xUxJrvch4" target="_blank">http://www.youtube.com/watch?v=n2xUxJrvch4</a>
82 year old sprinter:
<a href="http://www.youtube.com/watch?v=ZbfuuUDpPfA" target="_blank">http://www.youtube.com/watch?v=ZbfuuUDpPfA</a>
^^ beast for 82.
kenyan elite:
ryan hall:
rear foot strike:
also vs sprinting (100m?):
400m:
82 year old sprinter:
^^ beast for 82.