Adarq.org

nice part about, staying with the lead pack:

🇰🇪
Despite large gaps on the mens side come the finish line, the race highlighted something we have discussed a few times - mainly being the African mentality of stay with the leaders as long as you can!
🇰🇪
At 30k the lead pack was still 6 strong but just 12kilometres later 4 minutes separated the first 6 runners at the finish line
🇰🇪
A risky strategy which can lead to a really difficult last few kms of the race if you get it wrong, but for the ones who get it right the rewards are obvious

The top 6 runners were basically all 1 minute slower than each other, but were together at 30km of 42km. I think that illustrates "The Kenyan Way" nicely.

"or was it amusing?" .. wtf?

that's some serious damage. it hit something in the air? a few feet higher and the pilots are toast.

oh btw.. "page 500". 

"good god"  insane.

its the same thing this year, to me its even more exciting, cuz the homie drose is there too

i love when players move around

just really hope drose stays healthy and has a great year. dude has had some major injuries, which just sucks when you have that much skill/talent. man his first few years in the league were nuts, highlight fest.

Well, my high volume week is done: put in 91.8 miles. Feel pretty good, felt like I handled it well. Cramping ruined two workouts (yesterday and today), so that sucks.

Here's the tentative plan for now. I have it detailed in my head even further - I mapped it all out during various lighter runs where I can think easily (lol), which I may edit in.

This coming week is lighter.

Week: 10/30/2017 - 11/05/2017
- 5k race on 11/04/2017
- Monday: complete rest
- Tuesday
-- morning: 2 miles hard (@ < 5:40 avg, maybe), 1 mile moderate
-- evening: 4 x 400m with 100m jog rest, 8 x 200m with 100m jog rest
- Wednesday:
-- morning: very light recovery run: 5+ miles
-- evening: very light recovery run: 5+ miles
- Thursday:
-- morning: 3 x 1 mile light (sub 6 though)
-- evening: 4 x 400m with 100m jog rest
- Friday:
-- morning: very light recovery run: <= 3 miles
-- evening: very light recovery run: <= 3 miles
- Saturday:
-- morning: 5k race, with emphasis on a hard 2 miles
-- evening: light long run
- Sunday: complete rest

Week: 11/06/2017 - 11/12/2017: high volume, no race

Week: 11/13/2017 - 11/19/2017: moderate volume, 5k race
- 5k race on 11/18/2017

Week: 11/20/2017 - 11/26/2017: moderate volume, more 5k races
- 5k race on 11/23/2017
- 5k race on 11/25/2017

Week: 11/27/2017 - 12/03/2017: moderate volume, 1 mile race
- 1-mile race on 12/02/2017

Week: 12/04/2017 - 12/10/2017: low volume, 1 mile race
- 1 mile race on 12/06/2017

Week: 12/11/2017 - 12/17/2017: low volume, 1 mile race, 5k race
- 1-mile race on 12/13/2017
- 5k race on 12/17

Deload until 12/31/2017

peace!

still sick but actually better than yesterday.



10/29/2017

bw = 141
bw before bed last night = 144
soreness = none
aches/injuries = each calf a bit tighter than usual in one spot
cramping = massive during light long run (mile 8+)
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but slightly sick

wakeup = 04:30 AM
-
- no alarm clock!

diet:
04:30 AM: water w/ 1 whole lemon, 1 x grape fruit
05:30 AM: black tea + 3 tspn cane sugar
06:30 AM: workout: light long run
10:00 AM: 2% milk, coconut water
10:30 AM: workout: bw
- 15-sec dead hang ng pullups: BW x 5
- full dips: BW x 10
- calf raises: BW x 50
-- felt gooood, in glutes too
10:45 AM: 2% milk, coconut water
11:30 PM: water w/ 1 whole lemon, peach+ginger sweet tea + extra tea bag, 2 cans of organic kidney beans cooked in olive oil/salt/pepper
03:00 PM: workout: bw
- 15-sec dead hang pullups: BW x 3
- full dips: BW x 8
- calf raises: BW x 50
06:30 PM: workout: bw
- 5-sec dead hang chinups: BW x 8
- partial dips at the bottom + one full rep at the end: BW x 15
- standing single leg raises: x 30
- standing single leg abductions: x 30
- calf raises: BW x 50
08:00 PM: saute'd sweet potato in olive oil/salt/pepper, 2% milk + protein, water w/ 1 whole lemon
09:15 PM: coconut flavored skyr drink (really good), some salted almonds

142 before bed.









stretch:
- some light stretching before/after run, nothing major though
03:15 PM: soleus/calves during dishes



icing:



self massage:



leg drain:




workout: light long run, was going great, until i got derailed by my arch nemesis at mile 8. grrrrrrrrrrrrrrrrrrrrrrrrrrr.
- https://www.strava.com/activities/1252241555

instead of quitting, i just kept trying to relax and walk it out .. then try to run again. Took until mile ~13 or so before I could keep running, and finished with like 4 slow miles. really sucks but whatever. It was a sharp stomach cramp on my right side like usual.

wanted ~15 miles @ ~7:50 (<8:XX).

oh well, still got some decent work in.





was going good.. good HR, good pace :/

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves")]
- FORMAT: (day, area)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Man i just love this clip (and the interview afterwards).

<a href="http://www.youtube.com/watch?v=oMRreZvLXbY" target="_blank">http://www.youtube.com/watch?v=oMRreZvLXbY</a>





<3

also:



Lebron is probably the *ONLY* athlete i'd ever become a "teenage girl" around.