Adarq.org

moderate day. man today was SOLID.

TIME TO GET BACK UNDER THE BAR.

This time tho, the bar is hills.

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07/11/2018

bw = 147 (hah)
bw before bed last night = ?
soreness = none
aches/injuries = right calf/soleus barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 6 (rough, nap f'd me up)

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 40
HR high: ?

log:
07:00 AM: rxbar, water
07:30 AM: workout: light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, orange juice, rxbar, water
12:00 PM: food: rxbar, carrot juice, some chocolates, water
06:00 PM: food: whole foods: some beef stew, yellow rice & beans, water
08:00 PM: workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
09:45 PM: food: 5 x eggs, some french bread w/ butter, 1/2 dark mint chocolate, beet juice, water

workout:
light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today
- https://www.strava.com/activities/1696689388

might be my best session so far on these hills.

been planning on doing them more often as well.





workout: bw
- ok, just stopped at 5

3-5sec dead hang ng pullups: BW x 5
full dips: BW x 5



workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
- https://www.strava.com/activities/1696689388

was surprised when i saw my first few grass mile splits, felt like i was trotting @ 10:XX, then I see 8:22 then 7:50. That hour on the hills earlier today woke my nervous system/heart/lungs up.

one of my goals is to eventually (down the road) hit sub7's @ trot effort/idle pace, seems like i'm slowly getting there.

Quote from: LBSS on July 09, 2018, 12:52:45 am

why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.

i personally never liked db swings, i preferred plate swings. definitely helped with my shoulder power during jump/dunk life.

no idea if what you're doing helps or not, i imagine it can. i also imagine it's used by lots of sprinters, just seems logical to do, and seems like something random beast sprinters would conceive on their own hah.

damn at the injury for ENG at the end.. dude must have tore some adductor :/

Croatia!!!

I know seifullaah isn't too happy, i'm def happy for CRO tho.

They had a very hard road to get to the finals.. well deserved.

Don't think they will be able to defeat France but who knows.. I'm hoping for FRA tho My dad & dad's side of the family is from France so, always rooted for them. leggo!!

just checked to see what was going on between CRO/ENG... 1-1 @ 93'!!!

GO CRO!

+1 great match, they were so equally talented but france/belgium was like an attacker vs counter attacker, france were just too good, belgium had alot of chances but there were also so many missed calls by the ref.

I used to like mbape but I hated those antics of his such as when it was belgium's free kick or throw in I don't remember he takes the ball away and starts to run away with it as he knows yellow card wouldn't do much for him.

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

Im hoping for England vs France FINAL.

"Football's coming home.." lol

ya Mbappe's antics sucked yesterday, didn't like that at all - the way he was stalling. He needs to chill w/ that garbage.

aside from that, man he had some incredible passes & ball handling..

great clip. look at that relaxation.

?taken-by=kip3vans

unplanned rest day!

just ate too much for lunch.. wrecked me so much, felt like turning it into a complete rest day.

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07/10/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = top of left foot barely (shoelace wreckage again ), right calf/soleus slightly, toe blisters improving
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:00 AM: water
08:45 AM: food: dunkin donuts: small frozen coffee (butter pecan) w/ whipped cream, 4 x egg and cheese wraps, water
12:00 PM: food: 1 chocolate, water
02:00 PM: food: anthony's pizza: huge salad w/ gorgonzola, 7 slices of pizza, water
04:30 PM: food coma nap: 2.5 hours
08:00 PM: food: 2 x slices of pizza, rxbar, water
10:00 PM: food: tart cherry juice

back at it tmw!

epic vid, loved it. such a great way to interview.. also the scenery, man running there.......... need to move eventually

<a href="http://www.youtube.com/watch?v=Ob2ioM5ZSVY" target="_blank">http://www.youtube.com/watch?v=Ob2ioM5ZSVY</a>