Adarq.org

and there's no video of him squatting. so who knows what he means by squat. also who knows how often he trains it, and at what speed, what form etc.

also what are you talking about with "wtf squat is good for"? he's claiming a 2.6 BW squat.................................................................

 

tweaked my left soleus this morning.. unreal. reaching over, into the shower, for some face soap: my left foot catches the tub and dorsiflexes + toes extend hard, felt it in my soleus immediately.. disappeared, no prob. Then felt it in the very last mile of the workout, which cut my session short. Afterwards, it's gotten really tight.

just incredible how something so simple/stupid can cause a tweak..



02/27/2018

bw = 143
bw before bed last night = ?
soreness = legs slightly
aches/injuries = none / this morning: tweaked my left soleus slightly, started hurting again at the end of my track workout, massaged it (bad idea), made it worse, tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 6.5
- getting to sleep was rough

wakeup = 04:30 AM

log:
04:45 AM: food: GU with caffeine, oatmeal + pink salt + tons of honey, water
05:45 AM: workout: morning light speed: 3 x 10' (1.6mi) / 2' rest @ {6:15, 6:22, 5:59}, 8' rest, 4 mi w/ Andrea @ {6:30, 6:26, 6:38, 6:17}. ~1 hour worth of work @ < 6:30 (nice!) ::: tweaked left soleus *slightly* after waking up / b4 workout - BLEH!! felt it at the end
07:00 AM: food: rxbar, water
08:30 AM: food: banana, water
09:30 AM: icing left soleus
10:00 AM: food: 4 x egg, french bread, blueberries, rxbar, water
02:30 PM: lunch: brie burger, fries, bread, water

workout: morning light speed: 3 x 10' (1.6mi) / 2' rest @ {6:15, 6:22, 5:59}, 8' rest, 4 mi w/ Andrea @ {6:30, 6:26, 6:38, 6:17}. ~1 hour worth of work @ < 6:30 (nice!) ::: tweaked left soleus *slightly* after waking up / b4 workout - BLEH!! felt it at the end
- https://www.strava.com/activities/1428284812

solid session. everything felt pretty easy today. annoyed with my left soleus. basically stepped on something that caused my toes to extend/ankle to dorsiflex, and soleus pulled slightly. so stupid. didn't feel it until the last mile. planned on finishing with some HARD speed but didn't since I started feeling it. bleh bleh bleh.









it's interesting how easy that workout was.. i guess this was one of my good days. everything was easy, no problem.

also kicked hard the last 400m of the last mile, for fun. probably hit that 400m @ < 75s (sub5 pace).

Quote from: adarqui on February 20, 2018, 04:16:28 pm

great read, i might have posted it before:

https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc

this scaled down could also be a great template for 5k race (or time trial) training, no?

for sure!

I absolutely love the tues/thurs/sat schedule. I'm not one to love strict schedules but, this makes so much sense & feels right.

As for that schedule, i'm missing "easy running" which I might be phasing back in, and hills on Monday. Been thinking about hills on Monday... might be good to start experimenting with that.

and ya, Sunday rest day = good stuff.

That article/schedule is very simple, and pretty effective IMHO.

Knight is getting a bit cocky lately.. LMAO.

hastings cragg 2:21:42

https://www.iaaf.org/athletes/united-states/amy-cragg-194201

6+ minute PR? incredible.



I think a japanese guy (Shitara) broke the national record, which earns him $1 million USD... \o/ 

https://www.iaaf.org/athletes/japan/yuta-shitara-269066