7471
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: November 10, 2017, 03:10:39 pm »
epic photo of Heath beating Farah in XC
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7472
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: November 10, 2017, 02:39:08 pm »
fajita life.
7473
Basketball / Re: NBA 2017 - 2018 Season
« on: November 10, 2017, 01:43:15 pm »Tonight, Kyrie and the Celtics take on Hornets at home.... with Kemba and Dwight howards.....
Celtics have valuable 2 starters out: Horford and Tatum.....
Kemba vs Kyrie, yezzz!@#!
7474
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 10, 2017, 12:54:48 pm »
SPEED DAY!!
11/10/2017
bw = 140
bw before bed last night = 145
soreness = calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 05:30 AM
log:
05:30 AM: food: premade black coffee drink, grapefruit, cup of coconut water, avocado
07:30 AM: workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
09:00 AM: food: 2% milk, coconut water
09:15 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdls: x 20
09:30 AM: food: 2% milk
10:30 AM: food: saute'd white yam, avocado, cucumber, strawberries, strawberry siggi's
12:30 PM: food: coconut water
01:00 PM: stretch: soleus during dishes, hips
03:00 PM: food: black tea + 2% milk + 4 tspn cane sugar, 2 x sour dough rye
- such an epic snack
- that fake kenyan tea is SOLID af.
06:00 PM: workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:15-5:3X pace, no watch
08:00 PM: food: whole foods: mac & cheese, pot roast, orange chicken, beef something, brown rice, coconut water w/ pulp
08:20 PM: food: 2 x rxbar
09:00 PM: food: strawberry skyr
10:00 PM: food: cup of whole milk before bed
10:00 PM: stretch: hamstrings light
stretch:
01:00 PM: stretch: soleus during dishes, hips
10:00 PM: stretch: hamstrings light
icing:
self massage:
leg drain:
naps:
workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
- https://www.strava.com/activities/1269264851
great session. very happy about the "lane 6 mile", which just means a normal 4 laps around the track but in lane 6. This was completely no watch, felt good. Happy with 5:27 at that "relaxed" effort, that's for sure.
210's were a bit harder than "moderate" effort, so hard. Last one was hard, pushed it. Jog rest after each rep was nice and relaxed, on forefoot, quiet, etc.. So not dead at all.
great session!
also, love this track.. I have a new respect for road surface tracks, was very enjoyable and more specific to the races I do on the roads.
workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:2X-5:3X pace, no watch
- https://www.strava.com/activities/1269892075
planned on pushing it more, but the weather put an end to that .. so relaxed more. Rain sessions are fun, just worry about slipping & shoes get heavier, so can't gun it more. I need to bring my spikes every time I go to the track, could have just spiked up & been fine I imagine.
tmw = rest, sunday = morning relaxed speed / evening light long run
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
11/10/2017
bw = 140
bw before bed last night = 145
soreness = calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 05:30 AM
log:
05:30 AM: food: premade black coffee drink, grapefruit, cup of coconut water, avocado
07:30 AM: workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
09:00 AM: food: 2% milk, coconut water
09:15 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdls: x 20
09:30 AM: food: 2% milk
10:30 AM: food: saute'd white yam, avocado, cucumber, strawberries, strawberry siggi's
12:30 PM: food: coconut water
01:00 PM: stretch: soleus during dishes, hips
03:00 PM: food: black tea + 2% milk + 4 tspn cane sugar, 2 x sour dough rye
- such an epic snack
- that fake kenyan tea is SOLID af.
06:00 PM: workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:15-5:3X pace, no watch
08:00 PM: food: whole foods: mac & cheese, pot roast, orange chicken, beef something, brown rice, coconut water w/ pulp
08:20 PM: food: 2 x rxbar
09:00 PM: food: strawberry skyr
10:00 PM: food: cup of whole milk before bed
10:00 PM: stretch: hamstrings light
stretch:
01:00 PM: stretch: soleus during dishes, hips
10:00 PM: stretch: hamstrings light
icing:
self massage:
leg drain:
naps:
workout: morning speed at a road track w/ Mitchell the beast: light "lane 6 mile" (1769m) @ {1-mile=5:27.9,160m=28.6/4:42}, apparently 210's (hard, sub 5 pace) x 8 with equal jog rest @ {35.7, 39.6, 37.0, 36.1, 36.6, 36.0, last one=200m: 31.2/4:12}, barely watch
- https://www.strava.com/activities/1269264851
great session. very happy about the "lane 6 mile", which just means a normal 4 laps around the track but in lane 6. This was completely no watch, felt good. Happy with 5:27 at that "relaxed" effort, that's for sure.
210's were a bit harder than "moderate" effort, so hard. Last one was hard, pushed it. Jog rest after each rep was nice and relaxed, on forefoot, quiet, etc.. So not dead at all.
great session!
also, love this track.. I have a new respect for road surface tracks, was very enjoyable and more specific to the races I do on the roads.
workout: evening relaxed speed at FAU track, rain/wind/puddles/soaked/fun: 8 x ~430m (lane 5) with equal jog rest @ ~5:2X-5:3X pace, no watch
- https://www.strava.com/activities/1269892075
planned on pushing it more, but the weather put an end to that .. so relaxed more. Rain sessions are fun, just worry about slipping & shoes get heavier, so can't gun it more. I need to bring my spikes every time I go to the track, could have just spiked up & been fine I imagine.
tmw = rest, sunday = morning relaxed speed / evening light long run
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none"),(10,"calves barely")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
7476
800m+ Running and/or Conditioning / Re: A great running drill video - deserves its' own thread
« on: November 10, 2017, 12:23:18 pm »
wow they've been hammering these drills, the dudes look good.
<a href="http://www.youtube.com/watch?v=elIru-bqvlE" target="_blank">http://www.youtube.com/watch?v=elIru-bqvlE</a>
7477
Strength, Power, Reactivity, & Speed Discussion / Maybe the best "dunk session tutorial" i've ever seen
« on: November 10, 2017, 12:12:59 pm »
This is gold.
<a href="http://www.youtube.com/watch?v=DHSyWqueuiE" target="_blank">http://www.youtube.com/watch?v=DHSyWqueuiE</a>
my comment:
pc!
my comment:
Quote
Hands down one of the best "dunk session tutorials" I have ever seen. Your commentary throughout is spot on. I mean you take someone through the full spectrum of emotions/performance changes someone training hard for vert/dunking, should be experiencing in a dunk session. I mean this takes me back pretty much exactly to how my sessions went: good warmup, very light relaxed jumps/dunk attempts - not caring if i miss etc - just slowly working into it, build up the intensity, go hard af trying to hit peak vert while attempting dunks, start to fade, battle back, land some nice stuff after fading, fade again, try to battle back once more and just become completely dead, end session. This video is gold as a teaching resource. peace!!
pc!
7478
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Trees
« on: November 10, 2017, 10:38:05 am »
~800 year old bonsai tree.
7479
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Trees
« on: November 10, 2017, 10:37:46 am »
trees!
7480
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: November 10, 2017, 10:02:14 am »^amazing food? You're drooling? I see what you did there!
she's so ridic.
7481
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: November 09, 2017, 04:58:32 pm »7482
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 09, 2017, 10:55:07 am »left hk, hope to be back next year. thanks for the location though. went several times, think it took about an hour each time by MTR. my last session there i struggled the most, was barely able to get 1 hand dunks off the dribble on the 9'6.5. hopefully next year when i get back will be able to dunk off the dribble 2 hands on the 9'6.5.
nice attempts on rim 3 though. can you do a 2 hander on rim 1 btw?
damn. could have met up with scoob & thrown each other some lobs.
fail++
:/
7483
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 09, 2017, 10:54:39 am »Some pic from the run (i am not in the pic)
Starting.. and running for 10 min at the mountain trail, and finally up the Budda stairs.
We just hold hands.
171107 30min Weight lost Cardo
I am pretty fucked from work. Really messy indeed. I have to run.. coach reminding me over and over again.. saying I am now on week 8 and my weight had not gone done at all.
So i left the house at 945pm
Hope this run can...
Not just reduce my weight,
But also Clear my mind and give me an good night of sleep.
Coach reminder me over and over... I need to lose weight in order to jump higher. So no matter how tired or busy...
Cardio is a must.
For the record. May be is the lowered temperature, or becaz of the last crazy fast run I did with my girl; today run felt easy and good.. Did not turn on gps to track distance... But I felt good... At least my mind is clear during the run. And it seems like for the first time, I am finally mostly in aerobic state. (my arm HR monitor said so)
it looks pretty intense.. looks like tons of people really running hard initially, which looks like it could be quite chaotic, until more people get tired lmao.
7484
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 09, 2017, 10:05:28 am »
another light day. word.
11/09/2017
bw = 138
-
bw before bed last night = 141
soreness = calves slightly
aches/injuries = right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 05:30 AM
log:
05:30 AM: food: black tea + some 2% milk + 4 tspn cane sugar
06:30 AM: workout:
- very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX[/b]
- bw:
- 3-sec paused dead hang ng pullups: BW x 10
- full dips: BW x 11
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 20
08:00 AM: food: 2% milk
08:30 AM: food: 2% milk, high fiber oatmeal
09:45 AM: stretch: everything, especially hips & hamstrings, calves
12:30 PM: food: steak fajitas with an extra side of chicken, guac/sour cream, water w/lemon, chips/salsa
03:30 PM: food: whole foods: berry smothie with whey, cookie, mochi ball
04:45 PM: leg drain: 30 minutes
06:00 PM: stretch: quads during dog walk
07:15 PM: avocado toast on toasted sourdough rye, kefir, strawberries, coconut water w/ pulp, grapefruit
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed
stretch:
09:45 AM: stretch: everything, especially hips & hamstrings, calves
06:00 PM: stretch: quads during dog wlak
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed
icing:
self massage:
leg drain:
04:45 PM: 30 minutes
naps:
workout: very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX
- https://www.strava.com/activities/1267869050
feel good. so interesting how when you decide to stay in such a low gear mentally, the body listens.
some of the drills I did during the 2 mile walk, included straight leg swings etc, to stretch hamstrings. Felt nice and loose.
TODO: light workout #2
- going to get some more recovery
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)
11/09/2017
bw = 138
-
bw before bed last night = 141
soreness = calves slightly
aches/injuries = right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 05:30 AM
log:
05:30 AM: food: black tea + some 2% milk + 4 tspn cane sugar
06:30 AM: workout:
- very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX[/b]
- bw:
- 3-sec paused dead hang ng pullups: BW x 10
- full dips: BW x 11
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing single leg rdls: x 20
08:00 AM: food: 2% milk
08:30 AM: food: 2% milk, high fiber oatmeal
09:45 AM: stretch: everything, especially hips & hamstrings, calves
12:30 PM: food: steak fajitas with an extra side of chicken, guac/sour cream, water w/lemon, chips/salsa
03:30 PM: food: whole foods: berry smothie with whey, cookie, mochi ball
04:45 PM: leg drain: 30 minutes
06:00 PM: stretch: quads during dog walk
07:15 PM: avocado toast on toasted sourdough rye, kefir, strawberries, coconut water w/ pulp, grapefruit
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed
stretch:
09:45 AM: stretch: everything, especially hips & hamstrings, calves
06:00 PM: stretch: quads during dog wlak
07:30 PM: stretch: soleus during dishes
08:30 PM: stretch: everything before bed
icing:
self massage:
leg drain:
04:45 PM: 30 minutes
naps:
workout: very light morning run: 2 mile walk with some drills/mobility mixed in, 3 miles very light @ 10:XX-11:XX
- https://www.strava.com/activities/1267869050
feel good. so interesting how when you decide to stay in such a low gear mentally, the body listens.
some of the drills I did during the 2 mile walk, included straight leg swings etc, to stretch hamstrings. Felt nice and loose.
- going to get some more recovery
Monthly Tracker: 2017
November (11) 2017
TODO:
Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(01,15.8,3:40),(07,14.8,4:12)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none"),(08,"calves slightly"),(09,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: []
- FORMAT: (day, area)
Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)
Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5),(08,05:30AM,7),(09,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)
7485
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 09, 2017, 10:00:31 am »
awesome race, 2016.
<a href="http://www.youtube.com/watch?v=KGNM_NcqA98" target="_blank">http://www.youtube.com/watch?v=KGNM_NcqA98</a>