Adarq.org

rest day.



10/22/2017

bw = 143
bw before bed last night = 147
soreness = none
aches/injuries = minor right calf/lateral gastroc pull
- my foot that started hurting last night, feels fine today.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = very tight
feel = tired

wakeup = 07:30 AM
- slept in


diet:
10:00 AM: saute'd big yam, chicken skewer, 4 pickles, sweet green tea, finished off the sea salt pita chips and hummus
- came out perfect
01:15 PM: bw workout + stretch
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg raises: x 30
- standing single leg abductions: x 30
- calf raises: BW x 30
- dorsiflex walks: x ~30 each
- standing hip flexion partials: x 25
- good light stretch, everything, calves/quads/hamstrings/hips more
02:00 PM: cup of 2% milk
04:00 PM: brie, bread, 2% milk
06:00 PM: coconut water
08:00 PM: big bowl of cheerios + tons of honey, 2% milk, avocado







stretch:
- 01:30 PM: good light stretch, everything, calves/quads/hamstrings/hips more
- 08:30 PM: soleus during dishes



icing:



self massage:
09:15 PM: ~15 minutes of trying to loosen up my rock hard calves



leg drain:
05:00 PM: ~25 minutes

---

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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

women's half marathon WR broken today, by the same WR holder (Joyciline Jepkosgei)

https://www.iaaf.org/news/report/valencia-half-marathon-2017-joyciline-jepkosg

elite olympic weightlifter:

http://www.adarq.org/nutrition-supplementation/the-amazing-food-picture-thread/msg136326/#msg136326

is that watermelon or tuna sushi fish?

hah. watermelon.

i hate seafood/fish/sushi .. so no idea what tuna sushi fish is lmao!!

10/19

PM:
2 hour practice
RPE: 7
lots of running

10/20

AM:
30 min morning workout
RPE: 6

DL 135 x 10
40Y sprints x 3
DL 225 x 8
40Y sprints x 2

So I'm coming to realize that the quad-dominant running I naturally gravitate to is much faster than the "perfect top speed mechanics" I try to force myself to do. It's mostly just a matter of stride frequency, I feel like when I have a strong forward lean I can move my legs so much faster and still get decent stride length. Will shoot video at some point comparing the two.

i'm definitely very interested to see how this unfolds. i've been on about that alot lately, the *potentially* detrimental signals we generate consciously, ie the "mechanical override" stuff.

keep us posted on this! also curious about the video etc.

also just for clarification: your comment about the strong forward lean .. the strong forward lean "form" is your more quad dominant form? the more upright form with "perfect top speed mechanics" is your more p-chain dominant form?

if so, then in your upright form you are just really trying to consciously pull more - sacrificing stride freq, but with your lean, you are just turning over faster, more naturally?

ie, the "perfect top speed mechanics" + "pull signal" are adding extra latency between each stride, ie slowing down your stride freq.. But when you simply focus on lean, or let it happen naturally (?), there's less noise, thus more efficiency.

that's just how I perceived it.

^^ are you forcing the lean or does it just happen naturally?

peace!!

no analysis, just form:

in flip flops .. i don't get it. he thanked "nonsense_sportstraining", wondering if this guy behind nonsense_sportstraining is trolling people, because it seems like nonsense.



ok this is actually unfolding a bit..

my comment:

andrewdarqui flip flops = "nonsense", now it makes sense. lmao.

the guy who prescribed that to joel:

nonsense_sportstraining @andrewdarqui yes the flip flops. But you have no clue why he is wearing nor do you care to understand which is cool but it worked for @justflysports and that is all that matters.

my response to nonsense_sportstraining (eh):

andrewdarqui @nonsense_sportstraining if you you assume I don't care to know, that's on you, and you'd be wrong. However, if you assume that I think it's useless, you'd be correct. Feel free to explain it and educate me, or not - and keep it magical. Im glad it "works" for joel. Bye.

look at this guy getting emotional over someone calling out doing 10m sprints in flip flops.. i mean, shouldn't you expect that? *sigh*

I guess what made me drop my initial comment, other than it looking completely useless, was nonsense_sportstraining's IG bio:

adarian barr Getting to the core basic of being an athlete. No nonsense allowed! No status quo. No rehashing what has been hashed out. www.barrunning.com

"NO NONSENSE ALLOWED!!"

if you're going to prescribe people doing 10m sprints in flip flops, be absolutely ready to explain it any time it is questioned, and don't whine about it.

Let's see if he explains it.

Can't wait for this: "The recoil of the flip flop, during the flop phase, models the cross extensor reflex of the trail arm, elongating your tail bone whilst increasing the SEC component of the achilles tendon, all while focusing force directly through the longus brevis, maintaining foot tripod, and increasing arch bow flex force recoil elasticity."

FWIW, another person questioned it also, but more "seriously".