7681
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: October 21, 2017, 04:36:53 pm »
posting this from the other day, in here, because it's epic.
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7682
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: October 21, 2017, 04:34:03 pm »
no analysis, just form:
7683
800m+ Running and/or Conditioning / The Kenyan Way
« on: October 21, 2017, 03:22:25 pm »
ok so just found this to be fairly interesting, deserving of its' own thread.
so I comment & ask questions on @kenya_iten_experience, a running training camp in Kenya, for runners of all levels.
Anyway, they posted this nice idea, a shirt full of their runners' goals on it:
so they asked:
so I respond:
they respond:
I respond:
they respond with:
So that's pretty cool .. i've heard similar things, but it's great to hear it from them.
I definitely think this is a great mindset for running .. it's like going into the ring and sparring, you're going to have to take some beatings before you really learn how to hold your own in there.
peace!
so I comment & ask questions on @kenya_iten_experience, a running training camp in Kenya, for runners of all levels.
Anyway, they posted this nice idea, a shirt full of their runners' goals on it:
so they asked:
Quote
What's your goal?
so I respond:
Quote
Nice idea. My goal is to run 1 mile as fast as kipchoge can average for 26.2.. at 5.06 currently, lmao
they respond:
Quote
@andrewdarqui ha good idea. Then move to 5k...
I respond:
Quote
andrewdarquiYa @kenya_experience_iten hah thanks! Ya you nailed it. My approach is short to long. Figure out how to really run beautifully for 1, a relaxed, fast, sub 5 mile. then figure out how to stack them consecutively. "Becoming Kipchoge" for 1 is the first step for me. To me this is so important, because until I can do that, I just feel like I don't truly understand running. So if i literally have to put in 100 miles a week to run one beautiful mile, ill do that. Hah. Peace!
they respond with:
Quote
@andrewdarqui that's basically the Kenyan way. Just hit it hard at the front until you can't hold on any longer
So that's pretty cool .. i've heard similar things, but it's great to hear it from them.
I definitely think this is a great mindset for running .. it's like going into the ring and sparring, you're going to have to take some beatings before you really learn how to hold your own in there.
peace!
7684
Pics, Videos, & Links / Re: The Misc Exercise Video/Pic Thread
« on: October 21, 2017, 02:49:35 pm »
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:
the guy who prescribed that to joel:
my response to nonsense_sportstraining (eh):
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:
"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".
ok this is actually unfolding a bit..
my comment:
Quote
andrewdarqui flip flops = "nonsense", now it makes sense. lmao.
the guy who prescribed that to joel:
Quote
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):
Quote
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:
Quote
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".
7685
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2017, 01:44:06 pm »
10/21/2017
love how this came out, photo is ~5 minutes after teh race:
quick recap of race related stuff.
https://www.strava.com/activities/1240445005/overview
http://www.splitsecondtiming.com/results/2017/schott2017.php
- official results
- nice typo on their results: "5K Raceesults"
19:21 for 5k official, I think? 2nd overall.
Schott Communities 5k Race: 2nd overall, 19:21 official I think? mile-1 (hard, by myself, 5:27), miles-2/3 ("cooldown" lmao, 6:23, 6:37) ::: no watch, rain, puddles.
the "really fast guys" (16:XX) weren't there, so felt good and decided to just hit a hard first mile, not knowing if anyone could keep up. Ended up hitting 5:27 for that mile, happy about it, definitely not a max effort, but was really hoping to stay shoulder to shoulder w/ someone crazy fast. The guy who normally wins was there, but not running unfortunately. I went up and talked to him after, he said he hurt his knee 3 weeks ago, so that sucks.
got a really nice "trophy" - a painting by someone from the "schott community", which is a community dedicated to helping people with disabilities.. the painting is really sick.
at ~1 mile, someone at a water station was like, "yeaaah first place keep it up!!" and i was like, "thanks, not for long though.." lmfao. Around ~1.5+ the guy who won first overall caught me and just kept his ~6:00 min/mi pace, and he went on to win.
I had a solid 2nd it seemed like, so just kept trying to relax and coast it out.. these 2 "cooldown miles" felt better than last week, but I think alot of that has to do with mindset: I wasn't disappointed in trying to keep up with #1 etc, my goal was completely different (hard 1, 2 relax), so it actually felt better mentally. It also turned out to be better splits for mile #2 & #3 than last week.
I didn't feel amazing when warming up, felt a bit dead.. which sucks considering how good I felt yesterday. So I knew my "bounce" wasn't there like I was expecting.
regardless, happy about it.
not going to race next week, going to just relax and get more 1-mile focus training in.
I need to get my "idle pace" (that pace I hit in my "cooldown miles") to 6:00 min/mi ... .. i was definitely feeling it after that mile, but, since i stopped at a mile and didn't keep it going, I was way more relaxed/comfortable than last race.. so if I could have gotten my last 2 miles to be relaxed 6:00 min/mi's, i'd still have sub 6 average over 3.1 basically.. and i'd be able to relax still in the last two.[/b]
post race meal, provided by the event:
this photo has a funny story to it:
he had "blue lives matter" and "4 died hillary lied" bumper stickers.. he also had some more normal ones. anyway, i didn't mention it in there but, I asked him about Trump.. he just kept shaking his head looking down, and i started laughing, and he just kept shaking his head, until finally he said "it's just a mess". lmfao :/
also, at the end of our convo, he said he had to go, he had another race to attend. i'm like, can i get a photo of you, and he kind of was like "nah", but i literally said, "dude. you're the guy behind all of these course certifications, and no one knows it. i'd love to put up a photo and let people know." .. then he basically lit up, put his trunk down so the bumper stickers would be in the photo, and posed like he did in that photo, with a big smile on his face. hehe.
http://www.usatf.org/events/courses/search/searchResults.asp?lastName=Witkowski&firstInitial=Gene
pc!
edit:
some stats from endomondo, "best distances", love this feature:
12 minute test: 2.02 mi
- 10.01 mph / 5:57 min/mi
1 km: 3:17
- 11.37 mph, 5:18 min/mi
1 mi: 5:26, 11.03 mph
love how this came out, photo is ~5 minutes after teh race:
quick recap of race related stuff.
https://www.strava.com/activities/1240445005/overview
http://www.splitsecondtiming.com/results/2017/schott2017.php
- official results
- nice typo on their results: "5K Raceesults"
19:21 for 5k official, I think? 2nd overall.
Schott Communities 5k Race: 2nd overall, 19:21 official I think? mile-1 (hard, by myself, 5:27), miles-2/3 ("cooldown" lmao, 6:23, 6:37) ::: no watch, rain, puddles.
the "really fast guys" (16:XX) weren't there, so felt good and decided to just hit a hard first mile, not knowing if anyone could keep up. Ended up hitting 5:27 for that mile, happy about it, definitely not a max effort, but was really hoping to stay shoulder to shoulder w/ someone crazy fast. The guy who normally wins was there, but not running unfortunately. I went up and talked to him after, he said he hurt his knee 3 weeks ago, so that sucks.
got a really nice "trophy" - a painting by someone from the "schott community", which is a community dedicated to helping people with disabilities.. the painting is really sick.
at ~1 mile, someone at a water station was like, "yeaaah first place keep it up!!" and i was like, "thanks, not for long though.." lmfao. Around ~1.5+ the guy who won first overall caught me and just kept his ~6:00 min/mi pace, and he went on to win.
I had a solid 2nd it seemed like, so just kept trying to relax and coast it out.. these 2 "cooldown miles" felt better than last week, but I think alot of that has to do with mindset: I wasn't disappointed in trying to keep up with #1 etc, my goal was completely different (hard 1, 2 relax), so it actually felt better mentally. It also turned out to be better splits for mile #2 & #3 than last week.
I didn't feel amazing when warming up, felt a bit dead.. which sucks considering how good I felt yesterday. So I knew my "bounce" wasn't there like I was expecting.
regardless, happy about it.
not going to race next week, going to just relax and get more 1-mile focus training in.
I need to get my "idle pace" (that pace I hit in my "cooldown miles") to 6:00 min/mi ... .. i was definitely feeling it after that mile, but, since i stopped at a mile and didn't keep it going, I was way more relaxed/comfortable than last race.. so if I could have gotten my last 2 miles to be relaxed 6:00 min/mi's, i'd still have sub 6 average over 3.1 basically.. and i'd be able to relax still in the last two.[/b]
post race meal, provided by the event:
this photo has a funny story to it:
Quote
Quick story.. #tldr, this is Gene #Witkowski.. if you do #running races in #florida, this is the guy who most likely certified that course for #usatf... 💪 saw the bumper stickers on this van, made me lol, snapped a few #photos, then I hear this voice say "that's my car you're taking photos of", so i start cracking up and ask him about some of them.. so we started talking #politics, lots of head shaking on both our parts, basically we agreed that everything is a mess... 😎 anyway he told me all about the usatf certification process and a little about his time in the #military #okinawa #veteran #war #marines #ww2. If you see a van driving around at 4am on the wrong side of the road, that's probably Gene... lmfao. #gooddude #runningstories
he had "blue lives matter" and "4 died hillary lied" bumper stickers.. he also had some more normal ones. anyway, i didn't mention it in there but, I asked him about Trump.. he just kept shaking his head looking down, and i started laughing, and he just kept shaking his head, until finally he said "it's just a mess". lmfao :/
also, at the end of our convo, he said he had to go, he had another race to attend. i'm like, can i get a photo of you, and he kind of was like "nah", but i literally said, "dude. you're the guy behind all of these course certifications, and no one knows it. i'd love to put up a photo and let people know." .. then he basically lit up, put his trunk down so the bumper stickers would be in the photo, and posed like he did in that photo, with a big smile on his face. hehe.
http://www.usatf.org/events/courses/search/searchResults.asp?lastName=Witkowski&firstInitial=Gene
pc!
edit:
some stats from endomondo, "best distances", love this feature:
12 minute test: 2.02 mi
- 10.01 mph / 5:57 min/mi
1 km: 3:17
- 11.37 mph, 5:18 min/mi
1 mi: 5:26, 11.03 mph
7686
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 21, 2017, 12:00:13 pm »Bench-
barx12
60x12
80x6
100x4x3 Back up to benching 2 plates again for reps
Chin Ups (8kg attached)
7x3
Pull Ups
8
Track-
Need to stop being soo fkn lazy and get out and put in some fitness.
maybe do some really early morning workouts on the track? just nice and light tempo sprints, while the sun is coming up? Just wakeup early, get some fluids in, get out there, and enjoy the fresh air. there is just something about being out there so early as the current section of "earth" is "booting up".
to me, there's something very powerful in that setting.. feels very "clean" and "pure". LBSS kind of mentioned something about that too recently in his journal. I think just beyond the symbolism of it, there's also the (circadian) rhythm / human evolution side of it.
dno just a thought!
fwiw, training as the sun is setting feels great also.. those two opposite ends of the spectrum feel amazing to me.
peace!
I know exactly what you mean! There's a great quote from Maurice Greene talking about waking up early to run.
I love running in the evenings though especially in summer here where the days are 100+ degrees Fahrenheit. Having the motivation to wake up early is what separates the best from the rest. I've got to stop being a night owl and get to bed earlier so I can get the sleep in.
never saw that before.. sick quote.
yeah i prefer evenings too.. trying to figure out how to feel like i do in the evening, in the morning
I finally made it to the track!!!
7x100m with 2 minutes rest between each 100m.
The times ranged between 14.4 to 13.1 for each set except for the last set. On the 7th 100m I was feeling good so I decided to push the pace and ran 12.4. There was no way I would have been able to recover in 2 minutes to do an 8th repeat 100m after the last 100m. The 12.4 definitely wasn't 100% though probably more like low 90% effort in terms of pushing it.
sick!!
<a href="http://www.youtube.com/watch?v=MFqGgKLClJE" target="_blank">http://www.youtube.com/watch?v=MFqGgKLClJE</a>
even more sick!!
the audio reminds me of some 80's video too btw.. lmao!
7687
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 21, 2017, 06:19:27 am »
nice talk about his performance in his first marathon
<a href="http://www.youtube.com/watch?v=v6vzMQpKGXU" target="_blank">http://www.youtube.com/watch?v=v6vzMQpKGXU</a>
7688
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 21, 2017, 06:18:13 am »regarding the race tomorrow, whether should be rainy, humid, not too hot, and crazy windy - but the initial ~1.5 mi might be a tail wind
some stuff from last year's race:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125952/#msg125952
https://www.strava.com/activities/745322722/overview
very similar to my last race actually ... except 9 seconds slower for the first mile.
feel pretty good right now, calf feels fine unless i manually stretch it .. so tomorrow it'll probably be good. if it gives me any signs of not being good, will just trot it out.
it's funny, if I were to hit these splits:
1. 5:00
2. 6:30
3. 6:30
that'd be 18 over 3, plus ~30-40s over 0.1 .. so an 18:30-18:40 5k, if I run a 5k like a "1 mile test" + "2 mile cooldown".. lmfao.
if I hit these splits:
1. 5:00
2. 6:15
3. 6:15
that's 17:30 over 3, close to sub 18.
if I hit these splits:
1. 5:00
2. 6:00
3. 6:00
that's 17:00 over 3...
that's pretty funny..
imagine hitting like:
1. 4:30
2. 6:00
3. 6:00
16:30 over 3, probably sub 17 for 5k.
hah.
1 mile hard, 2 mile cooldown could be a winning strategy locally. that's hilarious.
I'm excited to see how you go!
PR NATION!!!
thanks alot man!!
right calf is better than yesterday, so the sleep & icing/food did it some good. We'll see though once I start warming up, but i'm optimistic.
peace!!
7689
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2017, 08:15:00 pm »
regarding the race tomorrow, whether should be rainy, humid, not too hot, and crazy windy - but the initial ~1.5 mi might be a tail wind 
some stuff from last year's race:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125952/#msg125952
https://www.strava.com/activities/745322722/overview
very similar to my last race actually ... except 9 seconds slower for the first mile.
feel pretty good right now, calf feels fine unless i manually stretch it .. so tomorrow it'll probably be good. if it gives me any signs of not being good, will just trot it out.
it's funny, if I were to hit these splits:
1. 5:00
2. 6:30
3. 6:30
that'd be 18 over 3, plus ~30-40s over 0.1 .. so an 18:30-18:40 5k, if I run a 5k like a "1 mile test" + "2 mile cooldown".. lmfao.
if I hit these splits:
1. 5:00
2. 6:15
3. 6:15
that's 17:30 over 3, close to sub 18.
if I hit these splits:
1. 5:00
2. 6:00
3. 6:00
that's 17:00 over 3...
that's pretty funny..
imagine hitting like:
1. 4:30
2. 6:00
3. 6:00
16:30 over 3, probably sub 17 for 5k.
hah.
1 mile hard, 2 mile cooldown could be a winning strategy locally. that's hilarious.
some stuff from last year's race:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125952/#msg125952
https://www.strava.com/activities/745322722/overview
very similar to my last race actually ... except 9 seconds slower for the first mile.
feel pretty good right now, calf feels fine unless i manually stretch it .. so tomorrow it'll probably be good. if it gives me any signs of not being good, will just trot it out.
it's funny, if I were to hit these splits:
1. 5:00
2. 6:30
3. 6:30
that'd be 18 over 3, plus ~30-40s over 0.1 .. so an 18:30-18:40 5k, if I run a 5k like a "1 mile test" + "2 mile cooldown".. lmfao.
if I hit these splits:
1. 5:00
2. 6:15
3. 6:15
that's 17:30 over 3, close to sub 18.
if I hit these splits:
1. 5:00
2. 6:00
3. 6:00
that's 17:00 over 3...
that's pretty funny..
imagine hitting like:
1. 4:30
2. 6:00
3. 6:00
16:30 over 3, probably sub 17 for 5k.
hah.
1 mile hard, 2 mile cooldown could be a winning strategy locally. that's hilarious.
7690
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 20, 2017, 05:05:32 pm »Been doing an awesome job of meal planning lately. Cooked for the entire week and now I just reheat stuff. I've always known how to do that, but some mental thing made it hard to keep up with for some reason. Girlfriend has helped a ton with this.
No major PRs to speak of. Fall into winter is the busiest time of year so I've just been focused on morning bodyweight routines for maintenance/flexibility/tension issues I always get.
On a more somber note, several weeks ago a director friend from nearby passed away. He had battled brain cancer for the past year. This Sunday was his "celebration of life". At the end, we did a New Orleans style procession out to his high school's stadium while playing When the Saints Go Marching In, then played some tunes in his memory.
He enjoyed taking jumping pics with friends so a bunch of us did one in his memory at the end. Somber day, but the service was great and playing tunes in his memory I think put everyone more at peace. Overall a great sendoff to someone I didn't know as well as I'd like to, but really admired. Just today someone posted the jumping pic and I was surprised to see how high I was jumping without really trying. People like him motivate me to stay strong and I'm always a bit more motivated by them to take advantage of my health and youth while I have it. So for that, RIP and thanks to Ian.
great post man.
really sorry to hear about your friend. :/
that's also the first thing I noticed in the photo, your vert, before reading the post. fwiw, you jumped higher than anyone else with a "trumpet"
props to people jumping with trombones or french horns tho lmao.peace!
7691
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 20, 2017, 04:35:52 pm »
also dexton freethrow 5'8, off one:
and.......................... off two:
insane.
and.......................... off two:
insane.
7692
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 20, 2017, 04:32:02 pm »
dude. game over soon.. Will Bunton has this, absolutely incredible.
7693
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 20, 2017, 04:00:36 pm »7694
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: October 20, 2017, 03:19:56 pm »Quick update: something had to happen smh. Got down to 178lbs while maintaining strength, very explosive and hoops were going well. So my knee gave out. Strained MCL and partial tear of the medial meniscus. 2 weeks off so far and improvement is slow. Sucks not being able to do legs. Physical therapist is hoping Im only out for another 4-6 weeks. Bah. Motivation to come back is already gnawing at me intensely. 😡
damn man :/
been wondering where the workout clips went.. :/
heal up, don't rush it.
7695
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2017, 10:34:34 am »
^^ maybe that is a glimpse into me being an "old man" now, all these students just standing there listening, like i'm an adult.. or just an aggressive individual making a solid point. lulz.
REST DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
10/20/2017
bw = 141
bw before bed last night = 145
soreness = quads slightly
aches/injuries = minor right calf/lateral gastroc pull, right hip slightly
- right hip exacerbated by loaded calf stretches .. have some really nice stretch i've figured out when trying to target my calf pull.
cramping = none
morning quad flexibility = EXTREMELY loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 06:30 AM
diet:
08:00 AM: one big saute'd sweet potato in olive oil/salt/light black pepper, 2% milk, 1/2 black tea, 2 x pickles
11:00 AM: workout: moderate walk
01:00 PM: 2% milk, coconut water
02:30 PM: chicken skewer, one huge saute'd sweet potato in olive oil/salt/light black pepper, kefir, water w/ lemon, 2 x pickle, piece of bread
06:45 PM: small cup of 2% milk
08:20 PM: avocado, 2 x grapefruit, few pieces of watermelon, cup of 2% milk, cup of coconut water
stretch:
07:30 AM: some loaded calf stretches
02:00 PM: soleus stretching
06:00 PM: everything light, hamstrings/quads mostly
- quads insanely flexible, literally no resistance when grabbing heel towards butt.. damn...
-
06:50 PM: soleus (in shoes) doing dishes
- ankles/calves are crazy flexible right now.. ridiculous.
body feels like a rubber band.
icing:
10:00 AM: right calf icing
03:00 PM: right calf icing
09:00 PM: right calf, left heel
leg drain:
04:00 PM: ~30 minutes
- legs needed it, they felt really beat up after that walk .. felt great after drain
workout: moderate intensity recovery walk: 6.x miles @ 13:XX, crazy fast in these carrera's, lots of wind, right calf felt fine
- https://www.strava.com/activities/1239103182
man that's a pretty impressive walking session for me.. legs felt really good. makes me hopeful for tomorrow, should have lots of power.
walking usually hits my heels hard, compared to running which doesn't hit my heels at all .. these carrera's are definitely less supportive in the sole, heel felt it earlier on than normal, but my pace was also consistently fast so..
tomorrow the plan is to warmup light, progressively pick up my intensity on some short intervals, see if i can hit a relaxed sub 5 pace without any issue in my calf, and if all of that checks out, i'll push the first mile then shut it down & coast the next 2.1. If that stuff doesn't check out though, i'll just coast the entire 3.1 and just enjoy myself.
felt crazy fast during my walk today, took a photo of the carrera's:
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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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,"loose"),(20,"loose")]
- FORMAT: (day, general flexibility)
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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
REST DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
10/20/2017
bw = 141
bw before bed last night = 145
soreness = quads slightly
aches/injuries = minor right calf/lateral gastroc pull, right hip slightly
- right hip exacerbated by loaded calf stretches .. have some really nice stretch i've figured out when trying to target my calf pull.
cramping = none
morning quad flexibility = EXTREMELY loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 06:30 AM
diet:
08:00 AM: one big saute'd sweet potato in olive oil/salt/light black pepper, 2% milk, 1/2 black tea, 2 x pickles
11:00 AM: workout: moderate walk
01:00 PM: 2% milk, coconut water
02:30 PM: chicken skewer, one huge saute'd sweet potato in olive oil/salt/light black pepper, kefir, water w/ lemon, 2 x pickle, piece of bread
06:45 PM: small cup of 2% milk
08:20 PM: avocado, 2 x grapefruit, few pieces of watermelon, cup of 2% milk, cup of coconut water
stretch:
07:30 AM: some loaded calf stretches
02:00 PM: soleus stretching
06:00 PM: everything light, hamstrings/quads mostly
- quads insanely flexible, literally no resistance when grabbing heel towards butt.. damn...
-
06:50 PM: soleus (in shoes) doing dishes
- ankles/calves are crazy flexible right now.. ridiculous.
body feels like a rubber band.
icing:
10:00 AM: right calf icing
03:00 PM: right calf icing
09:00 PM: right calf, left heel
leg drain:
04:00 PM: ~30 minutes
- legs needed it, they felt really beat up after that walk .. felt great after drain
workout: moderate intensity recovery walk: 6.x miles @ 13:XX, crazy fast in these carrera's, lots of wind, right calf felt fine
- https://www.strava.com/activities/1239103182
man that's a pretty impressive walking session for me.. legs felt really good. makes me hopeful for tomorrow, should have lots of power.
walking usually hits my heels hard, compared to running which doesn't hit my heels at all .. these carrera's are definitely less supportive in the sole, heel felt it earlier on than normal, but my pace was also consistently fast so..
tomorrow the plan is to warmup light, progressively pick up my intensity on some short intervals, see if i can hit a relaxed sub 5 pace without any issue in my calf, and if all of that checks out, i'll push the first mile then shut it down & coast the next 2.1. If that stuff doesn't check out though, i'll just coast the entire 3.1 and just enjoy myself.
felt crazy fast during my walk today, took a photo of the carrera's:
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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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,"loose"),(20,"loose")]
- FORMAT: (day, general flexibility)
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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)