Adarq.org

track day!


02/20/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = right pinky toenail alot (had to "fix" it before running this morning, yanked out a small piece of toenail), post track: toenails wrekt.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
04:55 AM: food: oatmeal + honey + pinksalt, water
05:45 AM: workout: recovery + light speed: 3 miles of intervals w/ Loco Rio + 12 miles of speed play on the football field (33 x ~120m @ mostly sub5 life) / ~15% speed + ~85% light jog ::: legs were poppin. must nurture my nature. wrd. SCRIBBLED ON THE TRACK B.
08:30 AM: food: rxbar, water
09:00 AM: food: wholefoods: berry smoothie + whey, egg sandwich, water
02:00 PM: food: 2 x banana, basmati rice + spanish olive oil + pink salt + black pepper, 3 x eggs, lettuce, blueberries, raspberries
- this knocked me out so bad
03:00 PM: nap: 1 hour
09:15 PM: food: oatmeal w/ honey, prunes, water





workout: recovery + light speed: 3 miles of intervals w/ Loco Rio + 12 miles of speed play on the football field (33 x ~120m @ mostly sub5 life) / ~15% speed + ~85% light jog ::: legs were poppin. must nurture my nature. wrd. SCRIBBLED ON THE TRACK B.
- https://www.strava.com/activities/1417188712

plan was to go light with a little speed mixed in, deviated a bit by adding more volume of ~100-120m relaxed strides. BUT, made sure to go easy on the recovery jog (~9:XX pace).

last ~120m stride was easy low 4's, so that's cool. My mile/km should be nuts in December if I stay healthy (that's most important). Lots of solid base building going on right now, can definitely feel it in a workout like this.. Cut the workout short just to be safe.

Next hard workout on Thursday.

As far as the weird "must nurture my nature" quote: going fast makes me feel normal. I don't think it's the speed aspect of it, but more-so the opening up of my stride. At slower paces, my strides is way different. When I start opening it up, Kenyan life. Need to figure out how to just hit that stride and maintain it forever. 8|







nice!!!!!

http://news.vdoto2.com/2018/02/vdot-adjustments-time-off/

Congratulations @paul_chelimo - US champion! ”All that was in my mind, just before the race, I was thinking: I either have to go hard, or suffer the rest of my life... It’s an opportunity that I always have to grab, every time I get to the starting line. I was happy to come home with my third national title and able to represent this great nation again, at the world Indoors. Next for me is Glasgow grand prix, then gun for my first gold medal at the World Indoors in Birmingham, UK. My future goal is to be the greatest.” - Paul Chelimo.

After winning the 3000 m indoor title in Albuquerque on Saturday, he continued his streak on Sunday in the 1500 m race. Keep on saluting, and see you in Birmingham.
Photo: @rabbitwolfcreative

20-02-18

Notes

This calf thing is odd. It's not straightforward tightness, I guess. Like I have similar ROM to usual. However, some movements cause a weird semi-painful sensation where I guess the gastroc ends behind the knee. This happens primarily when my knee bends while my foot is dorsiflexed. Definitely not running today. Will do chins+pushups and such later.

Edit: googling suggests might be related to the popliteus muscle, which in turns can be related to IT band stuff. Hmmm, hopefully just something that passes quickly.

yea I think i've had that popliteus crap several times, it's no joke. Don't F with it. You're not going to lose anything by playing it safe, even for a week. I think most times when I talk about that tightness behind my knee, it's popliteus related.

sounds like you are experiencing something very similar to what i've experienced. I know for a fact that I hurt it way back when doing hill sprints out of nowhere, way too much volume. That wrecked it. But, i've also hurt it several times afterwards, on both knees, by overstretching or stretching "weird" (locking leg out too much while doing standing hamstring stretches) etc.

hoping it passes quickly but, that weird "thickness" behind the knee definitely improves after a few days rest, unless it's at chronic levels. So should be alot better in a few days. Whatever you do, don't overstretch it! IMHO, don't stretch it at all.. lmao. Seems to just make it worse.

also, i've had it quite a few times, so i'm proof that it goes away .. but I tried to train through it once and really jacked myself up, took months to recover.

my 2cents based on similar experiences with that.

peace!!

rest/bw!


02/19/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right pinky toenail slightly, bottom of right foot slightly, right shin slightly
- last 2 are probably from stretching
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8

wakeup = 05:30 AM

log:
05:35 AM: food: oatmeal + honey + pinksalt, water
07:00 AM: workout: bw
08:00 AM: food: whey protein + vanilla almond milk, banana, water
10:00 AM: food: whole foods: egg sandwich, orange juice
11:00 AM: food: rxbar
03:00 PM: food: egg sandwich on french bread with spanish olive oil, black pepper, blueberries, butter lettuce, cheerios, honey, and water
07:00 PM: food: wonton soup, a few fried cracker things, water
09:00 PM: food: water


workout: bw
- 08:00 AM
- good session, weak/tired though

S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 7
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
S3: 3sec paused forward walking lunges: BW x 10 each leg

dips were solid!

a few photos from this weekend:

I like running in shirts! fu*k jerseys!@$!@:



Look at that "sea" of people. The start to the half/full marathon, i'm on the far left. In the second photo, they caught me & runlikeagirl talking before the race:



This dude "Coco" I know, took a selfie with him & I, made it black and white:



word!

dsoksdogksdo

big runners.