7771
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: October 14, 2017, 09:59:03 am »
sick
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
7772
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 14, 2017, 09:58:12 am »Quote
Olympic marathon champion Kipchoge has never changed anything in his diet since he started running despite having enough money to eat what he wants to.
“I continued with my usual diet during my career. I have stuck with traditional food –ugali, traditional vegetables and milk –for long. This is what I was weaned with and I still believe it has helped me remain consistent in athletics.
“I strongly believe that courage, mental and physical strength helps in athletics,” said Kipchoge.
Kipchoge seems like the prototype, for consistency across the board. Everything this guy does, is just simple & repetitive, day in day out, for years. That's what I gather from all of the reading i've done about him.
7773
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 14, 2017, 09:53:47 am »What about cassava. Which is like yam. you can eat it raw....if you want or make chips out of it sliced or strips.
hmm I think i've seen those before.. I'll have to pick one up.
Thanks!
7774
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 14, 2017, 07:24:35 am »
how is this 3.20 per km pace? elite level obviously. insane.
7775
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 13, 2017, 02:53:51 pm »
Just realizing my 2-mile test yesterday, 2 consecutive sub 6 mile splits, under 12 minutes, and was just thinking back to last year & how many times I tried, and how hard I tried, to achieve that. I must have tried like 15-20 times to get 2 miles in under 12 minutes, then when I finally got that, I must have tried about 6-10 more times to get two consecutive sub 6 splits. So it took a while.
This is only my second all out 2 miles since coming back from injury .. obviously I didn't detrain completely, but I did detrain considerably. So just gives me more confidence that i'm on the right track. I haven't been pushing my miles hard. I've also been pushing my speed "less hard", by focusing on producing that speed but also trying to stay very relaxed, so basically not "forcing it". My weekly mileage is way up, at all time highs, but i'm also getting in ~2-3 rest days per week, so i'm building this mileage during my 2 sessions per day training, alternating hard and light days, while still getting a decent amount of rest.
I feel less confident right now in my "guts", ie, my sheer will power to achieve some major PR times, like I did last year at this time - just willed myself to PR after PR .. but, i'm also trying to deliberately avoid that. I really want to hit PR's without being in complete hell during a race or training. That's where the volume comes in and trying to produce speed without forcing it, and also getting lighter. One example is an official sub 5 mile: I have it in my head right now that I want to hit an official sub 5 mile in December, but, it's a completely different mentality than last year, where I had the same result-goal but not at all the same effort goal. I'd rather hit a more comfortable 4:55 than a grind it out and die 4:55.. I mean, I imagine anyone would.. but, most people don't think about it like that. Most people think about 4:55 as an "ultimate achievement" with massive effort etc.. Everyone I know that wants to break 5, thinks about it like that. I don't though.. I want to hit 4:55 while being able to know I can hit 4:40 in a death run. I guess this is where my mindset has changed regarding running, focusing on pushing my limits without actually spending much time in that area of the field ... i've been removing the idea of "grinding it out to the death", to achieving things "more comfortably".. An example training change specific to that, would be say, 12m x 400 @ 76s, versus 4 x 400m @ 70s, relying more on hard but less intense work, and increasing the volume of it. IMHO, not sure if it'll work as well, but so far i'm optimistic, seems like things have been moving in the right direction.
I like it.
pc!
This is only my second all out 2 miles since coming back from injury .. obviously I didn't detrain completely, but I did detrain considerably. So just gives me more confidence that i'm on the right track. I haven't been pushing my miles hard. I've also been pushing my speed "less hard", by focusing on producing that speed but also trying to stay very relaxed, so basically not "forcing it". My weekly mileage is way up, at all time highs, but i'm also getting in ~2-3 rest days per week, so i'm building this mileage during my 2 sessions per day training, alternating hard and light days, while still getting a decent amount of rest.
I feel less confident right now in my "guts", ie, my sheer will power to achieve some major PR times, like I did last year at this time - just willed myself to PR after PR .. but, i'm also trying to deliberately avoid that. I really want to hit PR's without being in complete hell during a race or training. That's where the volume comes in and trying to produce speed without forcing it, and also getting lighter. One example is an official sub 5 mile: I have it in my head right now that I want to hit an official sub 5 mile in December, but, it's a completely different mentality than last year, where I had the same result-goal but not at all the same effort goal. I'd rather hit a more comfortable 4:55 than a grind it out and die 4:55.. I mean, I imagine anyone would.. but, most people don't think about it like that. Most people think about 4:55 as an "ultimate achievement" with massive effort etc.. Everyone I know that wants to break 5, thinks about it like that. I don't though.. I want to hit 4:55 while being able to know I can hit 4:40 in a death run. I guess this is where my mindset has changed regarding running, focusing on pushing my limits without actually spending much time in that area of the field ... i've been removing the idea of "grinding it out to the death", to achieving things "more comfortably".. An example training change specific to that, would be say, 12m x 400 @ 76s, versus 4 x 400m @ 70s, relying more on hard but less intense work, and increasing the volume of it. IMHO, not sure if it'll work as well, but so far i'm optimistic, seems like things have been moving in the right direction.
I like it.
pc!
7776
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 13, 2017, 02:21:32 pm »
after this, i need a nap.
7777
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: October 13, 2017, 01:52:24 pm »Master P<a href="http://www.youtube.com/watch?v=dDc-k_rPBBA" target="_blank">http://www.youtube.com/watch?v=dDc-k_rPBBA</a>
Anyone else feel like playing streetball now haha
hah.
i remember back when i was hooping in h.s. etc, lots of teammates/friends were into master p/mystikal etc. Both of those dudes knew how to get people hype.
i liked that mobb deep, outkast, or 666 mafia.
7778
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 13, 2017, 12:17:58 pm »
no more running until Sunday morning, last minute 5k race signup! lool.
10/13/2017
bw = 144
bw before bed = ?
soreness = none
aches/injuries = left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, but quads dead
wakeup = 5:40 AM
diet:
05:45 AM: black coffee
06:30 AM: some sips of sweet green tea on the car ride to track
06:45 AM: workout: track, speed
- legs dead .. quads = fatigued af. all good though, just need rest/food.
08:00 AM: sweet green tea
09:30 AM: whole foods: smoothie + whey, rxbar
01:30 PM: 2 x saute sweet potato (a ton), avocado, 4 x eggs sunny side up, water w/ lemon
02:30 PM: 2 hour nap, eek
06:30 PM: recovery walk
08:30 PM: 4 x grape fruit, chicken skewer, avocado, 2% milk, water w/ lemon
- EPIC BATCH OF GRAPE FRUIT, INCREDIBLE.
- felt so good after
-
stretch:
- 10:00 AM: lots of quads at grocery store
- 10:30 AM: lots of "walking" hamstring, then lying down on couch - hips/glutes.
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day
workout: morning speed: fasted+black coffee, FAU track, pouring rain, LEGS DEAD, everything in LANE 4 (extra 12m for 200's, 24m for 400's, I think): 2 x ~212m, 2 x ~424m, 2 x ~212m, 2 x ~424m, 7 x ~212m ::: low 5's or high 4's min/mi for 400's, high 4's to mid 4's
- 06:45 AM
- https://www.strava.com/activities/1228289328
legs pretty dead, quads especially. really felt it.
no more running until sunday! last minute 5k race signup.. it's a fast one, top 3 usually in 16:XX/17:XX. Just going to do some recovery walks with some light stretching following, tonight and tomorrow, but no actual running.
going to experiment with "fasted+black coffee" nutritional strategy for this 5k race .. curious to see how I perform AND if I have any problems cramping etc. So far, my fasted morning runs have been cramp free, so i'm optimistic. I really felt it this morning, perhaps due to the lack of calories & the fast paces, but I kind of think it's more due to just being beat up. If I relax and eat light but decent for today and saturday, should feel great sunday.
workout: recovery walk: progressively more intense splits, from very light (17:25 min/mi) to moderate (13:46 min/mi).
legs felt pretty good!
probably going to do another one tomorrow morning, and then one later, very early evening. My legs usually feel great after walks like this, very light & bouncy. Also feels great knowing I won't be running at all tomorrow, nice little 1 day rest before I "crank it up" hehe. Hoping to PR my 2 mile/Cooper's test on Sunday by keeping up with the fast dudes.
friday:
- evening: walk
saturday:
- afternoon: walk
sunday:
- morning: race
- evening: light recovery
monday:
- rest
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
10/13/2017
bw = 144
bw before bed = ?
soreness = none
aches/injuries = left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, but quads dead
wakeup = 5:40 AM
diet:
05:45 AM: black coffee
06:30 AM: some sips of sweet green tea on the car ride to track
06:45 AM: workout: track, speed
- legs dead .. quads = fatigued af. all good though, just need rest/food.
08:00 AM: sweet green tea
09:30 AM: whole foods: smoothie + whey, rxbar
01:30 PM: 2 x saute sweet potato (a ton), avocado, 4 x eggs sunny side up, water w/ lemon
02:30 PM: 2 hour nap, eek
06:30 PM: recovery walk
08:30 PM: 4 x grape fruit, chicken skewer, avocado, 2% milk, water w/ lemon
- EPIC BATCH OF GRAPE FRUIT, INCREDIBLE.
- felt so good after
-
stretch:
- 10:00 AM: lots of quads at grocery store
- 10:30 AM: lots of "walking" hamstring, then lying down on couch - hips/glutes.
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day
workout: morning speed: fasted+black coffee, FAU track, pouring rain, LEGS DEAD, everything in LANE 4 (extra 12m for 200's, 24m for 400's, I think): 2 x ~212m, 2 x ~424m, 2 x ~212m, 2 x ~424m, 7 x ~212m ::: low 5's or high 4's min/mi for 400's, high 4's to mid 4's
- 06:45 AM
- https://www.strava.com/activities/1228289328
legs pretty dead, quads especially. really felt it.
no more running until sunday! last minute 5k race signup.. it's a fast one, top 3 usually in 16:XX/17:XX. Just going to do some recovery walks with some light stretching following, tonight and tomorrow, but no actual running.
going to experiment with "fasted+black coffee" nutritional strategy for this 5k race .. curious to see how I perform AND if I have any problems cramping etc. So far, my fasted morning runs have been cramp free, so i'm optimistic. I really felt it this morning, perhaps due to the lack of calories & the fast paces, but I kind of think it's more due to just being beat up. If I relax and eat light but decent for today and saturday, should feel great sunday.
workout: recovery walk: progressively more intense splits, from very light (17:25 min/mi) to moderate (13:46 min/mi).
legs felt pretty good!
probably going to do another one tomorrow morning, and then one later, very early evening. My legs usually feel great after walks like this, very light & bouncy. Also feels great knowing I won't be running at all tomorrow, nice little 1 day rest before I "crank it up" hehe. Hoping to PR my 2 mile/Cooper's test on Sunday by keeping up with the fast dudes.
friday:
- evening: walk
saturday:
- afternoon: walk
sunday:
- morning: race
- evening: light recovery
monday:
- rest
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7779
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2017, 12:02:18 pm »get them sunrise pics
never even saw the sun unfortunately.. really wanted to get a nice one. ended up just getting a storm photo, which is still cool. lol.
been raining so much around here lately.
pc!
7780
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: October 13, 2017, 11:26:32 am »7781
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 13, 2017, 06:20:41 am »morning
- warm up
- HIIT x 20 mins
- stretch
feels so good to work out in morning, especially as it gets cooler.
can't wait until it gets cooler here too.. still no sign yet
lmao.love the morning workouts as well .. bout to hit up a track before the sun is out, never did that before.. hopefully it's open.
7782
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 13, 2017, 06:19:15 am »damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.
had a bad reaction to the fabric maybe.. so weird.
beyond the fabric potentially F'n me up, they feel so awful.
truly shocked.
returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.
mind blown.
Sucks...in the past year or so I have gone almost exclusively Nike with any athletic clothes. Shoes are a different story, but Nike clothes seem to fit right overall. Used to get Under Armour compression shorts all the time...got Nike like a year ago and have bought a few more Nike pairs since. I know you're partly "paying for a brand name" but they are legit. I'd rather spend extra money on something that isn't going to let me down.
ya man i'm still shocked. Nike compression feels 1000000x better than the Saucony equivalent. I'm with you on the apparel vs shoes, not a big fan of nike's tbh .. Best shoes from them I had were Nike Zoom Waffle Racers, but if I were to just roll the dice and buy a new pair of something: New Balance would probably let me down the least - they are extremely consistent & well architected. I love my Saucony Shay XC4's, but those are the only Saucony's i've had, so, interested in testing out the endorphins maybe.
Also, my Saucony racing jersey is definitely the best jersey/tank i've worn. I have nike & under armour ones also, never touch them, they are way too heavy when I start sweating. This saucony jersey is pro af.
One company needs to just get *everything* correct... heh!
Nike Compression > *
Saucony Jersey's > *
New Balance shoes > *
New Balance socks > *
New Balance Website < *
Saucony Customer Support < *
Nike Media/Marketing > *
lmfao.
pc.
7783
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 12, 2017, 10:15:02 pm »
damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.
had a bad reaction to the fabric maybe.. so weird.
beyond the fabric potentially F'n me up, they feel so awful.
truly shocked.
returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.
mind blown.
had a bad reaction to the fabric maybe.. so weird.
beyond the fabric potentially F'n me up, they feel so awful.
truly shocked.
returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.
mind blown.
7784
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 12, 2017, 06:20:06 pm »
wow. literally had tocome home and change out of my saucony compression shorts. couldn't even last 1 mile in them. one of the most uncomfortable hideous things i've eve worn.
that's insane.
put on nike compression right after, amazing difference. unreal.
that's insane.
put on nike compression right after, amazing difference. unreal.
7785
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 12, 2017, 04:31:15 pm »
RIP!!! red saucony shay xc4's = toast.. heel cushion broke after 1392 miles.
red saucony shay xc4's = toast.. heel cushion broke after 1392 miles.