6466
Bios / Re: Animals
« on: February 21, 2018, 12:46:24 pm »
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6467
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 20, 2018, 04:35:41 pm »
someone snapped a photo & some video of me at the end of the half! lool. cool.
he's one of the guys who helps run/organize that Loco Rio stuff, former marine etc.
he's one of the guys who helps run/organize that Loco Rio stuff, former marine etc.
6468
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 20, 2018, 04:33:50 pm »
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!!!!!
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!!!!!
6469
800m+ Running and/or Conditioning / Re: Various Running Articles
« 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
https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc
6470
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 20, 2018, 04:13:49 pm »6471
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 20, 2018, 03:05:03 pm »6472
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: February 20, 2018, 03:02:12 pm »Quote
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
6473
800m+ Running and/or Conditioning / Re: Jacked people who run
« on: February 20, 2018, 01:01:41 pm »
ah there we go!!!!!!!!! awesome! hahaha thanks alot man!! I kept searching for "big", "muscle", "diesel" etc.. not "jacked". 
i'll repost that other thing in here, and ditch that other thread.
i'll repost that other thing in here, and ditch that other thread.
6474
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 20, 2018, 11:53:45 am »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!!
6475
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 20, 2018, 10:17:01 am »
I was involved in a selfie today:
Posted it to my IG, b&w:
Quote
This morning we ran in honor of MSDHS Cross Country coach Scott Beigel. Today, runners all of the country are dedicating their miles to Coach Beigel and the other victims of this horrific tragedy. Loco Rio honors the heroic efforts of Coach Beigel and many others. #runwithcoachbeigel #runwithmsdxc #run4beigel #parklandstrong
Posted it to my IG, b&w:
6476
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 19, 2018, 09:09:27 pm »
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!@$!@:
Look at that "sea" of people. The start to the half/full marathon, i'm on the far left. In the second photo, they caught me & runlikeagirl talking before the race:
This dude "Coco" I know, took a selfie with him & I, made it black and white:
word!
02/19/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right pinky toenail slightly, bottom of right foot slightly, right shin slightly
- last 2 are probably from stretching
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8
wakeup = 05:30 AM
log:
05:35 AM: food: oatmeal + honey + pinksalt, water
07:00 AM: workout: bw
08:00 AM: food: whey protein + vanilla almond milk, banana, water
10:00 AM: food: whole foods: egg sandwich, orange juice
11:00 AM: food: rxbar
03:00 PM: food: egg sandwich on french bread with spanish olive oil, black pepper, blueberries, butter lettuce, cheerios, honey, and water
07:00 PM: food: wonton soup, a few fried cracker things, water
09:00 PM: food: water
workout: bw
- 08:00 AM
- good session, weak/tired though
S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
S2: 3sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 7
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
S3: 3sec paused forward walking lunges: BW x 10 each leg
dips were solid!
a few photos from this weekend:
I like running in shirts! fu*k jerseys!@$!@:
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!
6477
800m+ Running and/or Conditioning / Re: I thought I created a "big people who run" thread? Guess not.
« on: February 19, 2018, 09:02:49 pm »
From something I posted in ChrisM's journal:
gain 15-16 lb and still run
I met this guy recently @ the half, who i've known on IG. he's enormous, runs marathons/halfs etc. He's pretty big, even bigger/more diesel in person.
He's trying to run a race every weekend for 52 weeks, and at least 1 half or full a month.. and he's huge. LMAO.
Damn, he's gained a TON of weight since his first IG post.. and he runs alot. He runs nice and slow/relaxed *I think*, just out there enjoying it. A little different from how we get speed obsessed.
Sorry, quick hijack.
i think when i'm done with my running phase it'd be fun to go for chrism-lite. gain 15-16 pounds, get strong, lean out, jump around.
gain 15-16 lb and still run
I met this guy recently @ the half, who i've known on IG. he's enormous, runs marathons/halfs etc. He's pretty big, even bigger/more diesel in person.
He's trying to run a race every weekend for 52 weeks, and at least 1 half or full a month.. and he's huge. LMAO.
Damn, he's gained a TON of weight since his first IG post.. and he runs alot. He runs nice and slow/relaxed *I think*, just out there enjoying it. A little different from how we get speed obsessed.
Sorry, quick hijack.
6478
800m+ Running and/or Conditioning / I thought I created a "big people who run" thread? Guess not.
« on: February 19, 2018, 09:02:36 pm »
dsoksdogksdo
big runners.
big runners.
6479
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: February 19, 2018, 08:49:13 pm »i think when i'm done with my running phase it'd be fun to go for chrism-lite. gain 15-16 pounds, get strong, lean out, jump around.
gain 15-16 lb and still run
I met this guy recently @ the half, who i've known on IG. he's enormous, runs marathons/halfs etc. He's pretty big, even bigger/more diesel in person.
He's trying to run a race every weekend for 52 weeks, and at least 1 half or full a month.. and he's huge. LMAO.
Damn, he's gained a TON of weight since his first IG post.. and he runs alot. He runs nice and slow/relaxed *I think*, just out there enjoying it. A little different from how we get speed obsessed.
Sorry, quick hijack.
6480
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2018, 08:43:19 pm »- run 10.06 km in 52:44
brutal. 5:15 pace is easy-peasy for my lungs but my legs just didn't have a whole lot in them tonight. very sore. took ~5 km for tib anteriors to feel close to normal. wish i'd worn my watch during frisbee yesterday so i could know how much ground i covered. will do next time, although that might not be for a little while.
- stretch
ya i'd be curious to know as well.
always watchlife, for runlike activities.