Adarq.org

right knee a little better.



03/14/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = right knee slight ITBS
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8

wakeup = 06:00 AM

log:
06:05 AM: GU, water
07:00 AM: workout: morning cross training (grass): 1 hour of speed rope (jump rope) ::: easy on lungs/legs, moderate on calves/ankles, hard on shoulders/hands
08:30 AM: rxbar, water
08:45 AM: workout: bw
09:30 AM: food: 4 x egg sandwich on sourdough rye, 3 x banana, water
12:00 PM: food: work life: coffee + 4 cream + 4 sugar, water
02:00 PM: water
03:00 PM: food: charm city burger: 2 x big hamburgers (lol), fries, water
07:00 PM: food: whole foods: beet juice, rxbar, butter cookie (never again)
08:00 PM: water
09:00 PM: food: amazing chicken leg w/ cherry/ghost pepper marinade (From my boss), prunes, water


workout: morning cross training (grass): 1 hour of speed rope (jump rope) ::: easy on lungs/legs, moderate on calves/ankles, hard on shoulders/hands
- https://www.strava.com/activities/1452550967



cool.



workout: bw
- not much groin pain, slightly tho on occasion during pullups.
- a bit weak

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions (full ROM): x 30

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (full ROM): x 30

S3: 3sec paused dead hang wide pullups: BW x 8
S3: full dips: BW x 11
S3: standing single leg abductions (partial at the top - harder): x 30




before sleep: knee/legs feel pretty good. might try and do some light running tomorrow morning.

The training haiku by Michael Joyner (scientist who published the paper in 1991 claiming a sub 1:58 marathon was possible):

Run a lot of miles
Some faster than your race pace
Rest once in a while

lmfao. great.

13-03-18

Workout

Various sets of NG chins, pushups and KB OHP@16kg

Notes

Went to physio to talk about ankle/achilles stuff, he said a lot of interesting stuff that made sense to me. Will write it up later -- still good to run 4-5x week, just have to some more prehab stuff more conscientiously.

Edit:

So basically about 8 years ago I totally fucked up my right ankle and it has had way less flexibility than my left since then and I never really did much to remedy that. Unsurprisingly that's caused issues. Surprisingly my right glute is nowadays basically asleep, as far as the physio could tell. I had kind of experinced this when I was lifting more last year, but figured it was a more subtle diff - left glute would get more sore, etc., but soreness could be pretty asymmetrical in lots of places so I never really thoughts much about it.

He had me do some one footed balancing stuff and pointed out something pretty interesting that I would have never noticed. Balance on left foot is obviously better than right, though I had always figured this was just b/c i'm left footed/handed in general. He pointed out to me, though, that when I balance on my left foot my toes are totally relaxed, but that when I balance on my right foot my toes are gripping the floor like mad. Basically because my right calf and glute are weak everything else in the area has to take over to keep stuff in check, and obviously all those little bits and pieces are not as strong/stable/capable of keeping hip-knee-ankle organisation solid, so injury is possible. Plan is simple: glute activiation daily, especially before running, and work frequently on (right) ankle flexibility and calf strength.

coo. curious to see how that works out. can't really go wrong with glute activation tho.

turns out the hill is 280m. not sure how i got 350m before, maybe i was measuring past the point where it levels off.

- run 2.5 km

- hill runs 280m x 4, slow jog down recovery
can't call these sprints, really, but they were hard. pace peaked a little below 3:00/km in each. didn't have a clear sense going in of how many i wanted to do so cut it off once i was really gasping by the end. i liked this, though. will do hills once a week, adding volume and trying to run harder gradually over time. there's a longer hill on the front side of the neighborhood, but for the time being i'm gonna go with this one.

- run 1.7 km
total distance 6.31 km, total time 31:59

- stretch

also, this gives me so much goddamn respect for elite runners. the girl who just broke the US high school record in the 5k ran my hill pace for 5k. it was on an indoor track, sure, but still. the elitest of the elite marathoners run that pace FOR 42 KILOMETERS.

christ.

^^ yea it's just insane..

the elitest of elite marathoners run 42.2 km @ ~2:56 per km btw, my 1km PR (**all out**).. jajajaja.

but ya, 3:00 per km and below for the marathon elites, for 42.2 km. just unreal.

light track day!

right knee started bugging on the 800's, shut it down and jogged light below tweak threshold... 16 miles below tweak threshold........... weird.

9:00 PM: tested out a lunge .. left leg forward, right leg back:
- wide lunge: no pain
- shorter lunge: pain right in the spot

no pain with right leg forward, wide or short.



probably gave myself a bit of ITBS (on my right knee) from lunges after the easier runs.

 

03/13/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = during 800's: right knee tweak surfaced - felt it afterwards when walking occasionally
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 04:30 AM

log:
04:40 AM: oatmeal + honey + water
05:40 AM: workout: (20 miles) morning light speed (legs dead, CNS dead): w/u (400m, turf), 6 x 800m/1:30 jog w/ Andrew Moore! @ {~2:58 to 2:49}, c/d (16 mi, turf)
08:30 AM: food: rxbar, water
09:00 AM: food: whole foods: bacon egg and cheese sandwich, double chocolate muffin, water
11:00 AM: food: rxbar, banana, water
02:00 PM: food: 4 peanut butter cups, water
04:00 PM: food: 4 x egg sandwich on sourdough rye, beet juice, banana, water
06:00 PM: water
TODO: snack

workout: (20 miles) morning light speed (legs dead, CNS dead): w/u (400m, turf), 6 x 800m/1:30 jog w/ Andrew Moore! @ {~2:58 to 2:49}, c/d (16 mi, turf)
- https://www.strava.com/activities/1450782217

not much to report. slow workout. 800's were at ~5:4X to 5:5X pace, pretty easy. did them with a guy training for the Boston Marathon.

felt dead though, regardless of knee tweak etc. so, cut the 800's and went into the slow jogging.

slow jogging made me feel pretty good.. calves/quads were lit up, but knee felt pretty good.

when I go to swing my leg back to stretch my quad, it triggers the weak. I've had issues here before. bleh.

thursday's hard tempo is already aborted.

might just below-tweak-threshold jog until that 5k on sunday.

might have to abort the 5k and/or the half marathon on march 24th.

we'll see.


edit: 07:30 PM: legs felt so good during dog walk, knee felt fine as well.. heh.




runlikeagirl update: she missed our track session today, 2nd one in 2 weeks. but, she told me she has been having stomach pain, apparently off and on for over a month now. Her symptoms sound very similar to when my stomach was *destroyed*. Hers was destroyed yesterday, like mine was on thanksgiving: all day, tons of pain, dead/squeezed feeling. She's going to see a doc tho, hopefully he figures it out but I imagine she'll end up having to see a nutritionist (which would be a good thing, indicating it's not something serious). sux :/

+8 million to what adarq said.

thnx. most often, people overlook the most simple yet important components. everyone wants to workout hard, do cool exercises, make progress etc, but if the mental game isn't improving year after year, and the attention to such small but incredibly significant details continue to be overlooked: it's a problem.

honestly if I were scoob, i'd have these things written down on a piece of paper so that when i'm about to look at my videos or post something, I remember not to continuously fall into the SAME mental traps. In addition, these traps always seem to hit after considerable progress is made. Then, after detraining periods/long breaks, overanalysis seems to skyrocket and get worse. This usually results in major shifts into completely different styles of training etc, instead of continuing what was effective - or not detraining/not losing consistency in the first place. At this point it's a cycle, needs concerted effort to be broken. FWIW, detraining/becoming inconsistent in the face of injury is another matter, that's "fine", but that's not always the reason for scoob's detraining periods. I get the life/work stress, but, if life/work stress is increasing, then training should be simplified & enter maintenance mode, not be abandoned. Not everything has to be "balls to the wall", simple maintenance phases could be ~2x/wk lift+jump. Beyond that, sleep always seems to be an issue etc. Just so many important components that seem to be neglected. Depth jumps, squatting, ME jumps, cool exercises are much less effective if there isn't a consistent effort to make the "entire system" as efficient & effective as possible: diet/hydration, sleep, rest, training, mental game, etc etc.

not sure if it's sinking in.

Also as per the previous post, one has to re-evaluate the power of video clips, if they aren't helping (at a certain point in time). It makes sense to experiment with not bringing the camera, freeing ones self from the "habit" of simply documenting the journey, and just going out there and getting after it. I guess the way I see it is, scoob wants to capture "that exact moment", because who knows if that moment will come again. I understand it. But, the way I personally operate is, it's not about that 1 moment, it's about repeating that moment over and over. That one moment is the first of thousands of moments. I could be way off, but that's the vibe I get. Lots of people are guilty of it, it's not unique to him that's for sure. I've been guilty of it. Many people on here have been guilty of it. Just the mental shift from, "I just want to land a dunk" to "fuck it I want to land thousands of dunks" is similar to "I just want sub5" vs "I want to run sub5's every week". Beyond that, we MUST NOT look at ourselves as weak. Want to become weak? Picture yourself as being weak. It's really that simple. Belief systems are important. Saying you believe in yourself and truly believing in yourself are very different. Negative thoughts must be expunged. Sure they will try and overwhelm us, but there needs to be an effort to erase them, defeat them, overcome them, etc. There's lots of different paths to explore in our brains, just not sure if scoob is really sitting back and absorbing the whole picture. I know for a fact scoob wants to dunk on a 10' rim, it's his dream. BUT, in the same sense, when you fail to address critical components, it's also telling everyone that, superficially you may want X, but you may actually be preventing yourself from achieving X because of the lack of attention to detail. Most people are going to neglect most of the important details, but the goal should be to slowly address all of them until it's just one pure effort towards the goal, with nothing left unaddressed, unstoppable momentum.

 

peace!

Date: 13/03/2018
Soreness: quads, hamstring, glutes
BW: 10st 05lbs
Injury: Hip

Condition: It was a late morning session so started at 12:15-20pm and finished at 2:15pm. Hard breathing and blocked ears as normal. I am lifting 40kg dumbbells, which when it starts swinging it drags me with it lol.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   single leg glute bridge /w bench x 5 /w 3 sec hold each rep
   high knee holds on toes (lancests iso calf/hip stretch) x 20
   2 different quad stretches - this really helps with the limited motion of my back left leg in the reverse lunge
   back mobility stretch

Workout
    Squat Jumps
     - 3 x 5 @30kg
   
    Reverse Lunges
      - 1 x 5 @bw
      - 1 x 3 @20kg dumbells in each hand
      - 2 x 7 @40kg dumbells in each hand
      - 1 x 7 @40kg dumbells in each hand split squat variation

    Seated Calf Raises
      - 1 x 5 @100kg
      - 3 x 15 @150kg

    Lying cable single leg hamstring curls
      - 1 x 5 each leg @10kg
      - 3 x 7 each leg @20kg

    Leaning towards cable toe push backs each leg
       - 2 x 10 @25kg

Cool down
   stretch
   walk back

Comment
It was an alright session, despite going well over the time I would like to go, so on thursday I would have to go early as at 1:15pm it's women's session, so we are kicked out lol. The lunges are very tiring and I use straps cause 40kg is really heavy, even with strap my forearms are painful and when I reached 6 reps, my shoulder's are sore because of the weight. Quads sore. When I do the split squat variation I can feel the burn in my quads but when I do the reverse lunges alternate legs for each rep then no pain in quads it's a combined effort of all the lower leg muscles especially my hamstring and little of the glutes.

---------------------------------------------------------------------------------------------------------------------------------------------------------------

My coach's insight of my starts, which is similar to what fp was saying.

Quote

You are tall with extremely long femurs, most sprinters have a lower leg
disproportionately longer relative to the upper leg, but in your case
it's the opposite. I am built the same way so I know what this is like.
It SUX for starting from a kneeling or crouched position with your hands
on the ground. Your natural tendency is you're going to want to stand up
quickly so you can more efficiently engage those super long femurs and
get full hip extension. I am sure this is likely party of the problem.
So what I suggest is when you set up in your stance try to set up with
your hips a bit higher to get a good prestretch on your hamstrings, that
should help a bit.

   

ya but also, that's why watching these NFL guys is great.. you get body types all over the place. The WR's/TE's have really long femurs, and can fly. The RB's/DB's/CB's have more of sprinter leverages. Look at how some of those WR's (wide receivers) are starting.

pc!!