7786
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 12, 2017, 01:27:21 pm »
SWEET POTATO AVOCADO SANDWICH, GET AT ME.
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7787
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 12, 2017, 09:43:11 am »
10/12/2017
bw = 144
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 6:15 AM
diet:
06:15 AM: black tea
07:15 AM: workout: light recovery running
08:30 AM: 2% milk, coconut water
10:15 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 11
01:00 PM: chicken skewer, saute sweet potato, avocado, 2% milk, sweetened green tea, 2 x sourdough
02:00 PM: coconut water
04:00 PM: coconut water
05:30 PM: workout: bw + light running
- 3-sec paused dead hang chinups: BW x 9
-- good pump in biceptz
- full dips: BW x 11
-- nice
07:30 PM: coconut water
- hurried out for dog walk, forgot milk
08:30 PM: 2 x 2% milk, 4 x eggs scrambled, 2 x sourdough bread, coconut water
10:00 PM: water w/ lemon
10:15 PM: good toe nail trim, toenails/toes wrecked
stretch:
- bunch of soleus during dishes
- before bed, lots of calf, hamstring, and everything else
-- calves really tight, hamstrings kinda tight .. hips feel wrecked from compression shorts.
workout:morning speed: fasted+black coffee: 2 mile test: 11:39 @ {5:41, 5:58} (CLOSE TO ALL TIME RACE PR), a few hundreds, soaked/wet/raining, no socks
- 7:15 AM
- https://www.strava.com/activities/1226725778/overview
i'm testing out "not eating" in the morning & trying to hit good times.. maybe i've previously been eating too much before races, making me more susceptible to cramps? I felt really good during the 2 mile run, but prior I did feel some hunger pains in my stomach, but I felt fast. I keep reading about so many elite runners also having to be very careful with what they eat the day before, and the morning before races, such as Kipchoge for example. So just trying to figure out what works best for me.. by doing these fasted runs in the morning, i've kind of uncovered that maybe I don't need "any" food in the morning. Not sure yet.
was going to do 2 x 1.5 mi but, just pouring etc, so during my 1.5 I just extended it to 2 mi and called it a day.
absolutely soaked, took my socks off, hope I won't regret it. bottom of big toe feels a little "rubbed down" but it's kind of already been like that, other foot feels fine. Actually felt great though during the run, without socks.
workout: evening light run: 1.4 mile walk, 4.65 miles light @ ~7:54 min/mi, no looking at watch
surprisingly consistent, felt good.
cut it short, wanted to take dogs out before the rain came
initially was getting ready to run in my new saucony endorphin compression shorts, but while walking in them, I literally went home and changed back into Nike.. The Saucony compression shorts feel really awful, returning them :/
Going to try and hit up the university track very early tomorrow morning, it re-opened recently!
saturday:
- afternoon = very light recovery
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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
bw = 144
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 6:15 AM
diet:
06:15 AM: black tea
07:15 AM: workout: light recovery running
08:30 AM: 2% milk, coconut water
10:15 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 11
01:00 PM: chicken skewer, saute sweet potato, avocado, 2% milk, sweetened green tea, 2 x sourdough
02:00 PM: coconut water
04:00 PM: coconut water
05:30 PM: workout: bw + light running
- 3-sec paused dead hang chinups: BW x 9
-- good pump in biceptz
- full dips: BW x 11
-- nice
07:30 PM: coconut water
- hurried out for dog walk, forgot milk
08:30 PM: 2 x 2% milk, 4 x eggs scrambled, 2 x sourdough bread, coconut water
10:00 PM: water w/ lemon
10:15 PM: good toe nail trim, toenails/toes wrecked
stretch:
- bunch of soleus during dishes
- before bed, lots of calf, hamstring, and everything else
-- calves really tight, hamstrings kinda tight .. hips feel wrecked from compression shorts.
workout:morning speed: fasted+black coffee: 2 mile test: 11:39 @ {5:41, 5:58} (CLOSE TO ALL TIME RACE PR), a few hundreds, soaked/wet/raining, no socks
- 7:15 AM
- https://www.strava.com/activities/1226725778/overview
i'm testing out "not eating" in the morning & trying to hit good times.. maybe i've previously been eating too much before races, making me more susceptible to cramps? I felt really good during the 2 mile run, but prior I did feel some hunger pains in my stomach, but I felt fast. I keep reading about so many elite runners also having to be very careful with what they eat the day before, and the morning before races, such as Kipchoge for example. So just trying to figure out what works best for me.. by doing these fasted runs in the morning, i've kind of uncovered that maybe I don't need "any" food in the morning. Not sure yet.
was going to do 2 x 1.5 mi but, just pouring etc, so during my 1.5 I just extended it to 2 mi and called it a day.
absolutely soaked, took my socks off, hope I won't regret it. bottom of big toe feels a little "rubbed down" but it's kind of already been like that, other foot feels fine. Actually felt great though during the run, without socks.
workout: evening light run: 1.4 mile walk, 4.65 miles light @ ~7:54 min/mi, no looking at watch
surprisingly consistent, felt good.
cut it short, wanted to take dogs out before the rain came
initially was getting ready to run in my new saucony endorphin compression shorts, but while walking in them, I literally went home and changed back into Nike.. The Saucony compression shorts feel really awful, returning them :/
Going to try and hit up the university track very early tomorrow morning, it re-opened recently!
saturday:
- afternoon = very light recovery
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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7788
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2017, 09:58:02 pm »In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.
slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?QuoteToday I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.
pc
ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.
should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.
peace!
Ok thanks.
np! makes sense?
Yep. because I didn't know where to start I assumed right at the bottom, but it makes sense to go below parallel to above parallel so as to make my body used to that depth so therefore it becomes more easier for me to progress with my progressive depth pin squats and less taxing on the knee as it would be when starting from atg. ATG is just too low.
nice! yup, exactly.
7789
Nutrition & Supplementation / Re: The Misc Snack Food Thread
« on: October 11, 2017, 09:56:03 pm »
remember I told yall rxbar's were good? 
bought by Kellogg for 600 mil:
https://www.cnbc.com/2017/10/11/rxbar-ceo-after-600-million-buyout-i-have-financial-freedom.html
bought by Kellogg for 600 mil:
https://www.cnbc.com/2017/10/11/rxbar-ceo-after-600-million-buyout-i-have-financial-freedom.html
7790
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 11, 2017, 08:27:51 pm »Ground beef w/ onions, toasted pine nuts on hummous w/ coriander potatoes and fattoush salad. Also some tahini, laban with cucumbers and fried cauliflower.
damn. i would devour tha right now, looks good af.
epic first post.
7791
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 11, 2017, 04:45:24 pm »Ughali and sukmwiki is dope but my fave is githeri. For someone who grew up in the hills of Kenya, im prob the most unfit person i know. I wish i got the lung adaptations others get from environment exposture for superior aerobic performance. Im such a disgrace to the race ha ha
yeah but, those adaptations disappear over time as you stay exposed to altitudes more towards sea level.. soo.
use it (in this case, go back to high altitude) or lose it!
i've never seen ughali .. and I hear it's hard to make properly.
pc!
It isn't hard to make. It takes a bit of time, a lot of stirring until it thickens. But it's easy. Ughali is corn flower.<a href="http://www.youtube.com/watch?v=1lFw4nHxyqQ" target="_blank">http://www.youtube.com/watch?v=1lFw4nHxyqQ</a>
thanks!
damn there's no way I can make that. I'm really weird with cooking, stuff like that I always screw up. ie, I can't make brown rice. Have never been able to get it right, comes out disgusting.
7792
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 11, 2017, 04:44:19 pm »yo i'm a beast.
7793
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2017, 04:43:49 pm »In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.
slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?QuoteToday I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.
pc
ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.
should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.
peace!
Ok thanks.
np! makes sense?
7794
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2017, 04:43:30 pm »
signed up for another 5k on sunday .. just kept thinking about the one in two weeks and was annoyed by it.. like omg a big 5k two weeks from now, so much anticipation.. so on a whim just signed up for a very fast one on sunday, going to hit a solid 1.5-2 miles probably, then die. my kind of day.
10/11/2017
bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 6:15 AM
diet:
06:15 AM: black tea
06:50 AM: workout: light recovery running
08:15 AM: 2 x grapefruit, 2% milk
12:00 PM: smoothie w/ whey protein @ WF
02:00 PM: 2% milk
03:00 PM: saute sweet potato, lemon glazed chicken, avocado, coconut water w/ pulp
06:00 PM: workout: bw + light running
- ng pullups: BW x 8 + 2 (dead hang)
- full dips: BW x 10
08:30 PM: 2 x 2% milk, quarter watermelon, home made sugar water (with salt, 3 tbsp cane sugar)
- home made sugar water was good af.. small tea cup full of water, heated up boiling hot, dropped 3 tbsp evaporated cane sugar + salt in it
- feel it in my stomach though .. not going to do that pre morning run
- but damn did it taste good.. like a soda drink lol
10:30 PM: 2 x water w/ lemon
- so good
stretch:
01:00 PM: quads while food shopping (waiting in line etc)
04:45 PM: soleus during dishes
09:45 PM: soleus during dishes
- crazy soleus flexibility .. gastrocs tight though
10:00 PM: everything before bed
workout: recovery day - morning workout: 1 mile walk, 9 miles very light - DROP OFF AT {7,8,9}, no looking at watch
trying to go LIGHTER on my light days, so I can go HARDER on my hard days.
- 6:55 AM
kind of fun to see my splits after running, it's a "surprise".. happy about those splits, kept it very light. interesting to see the drop off on miles 7,8,9 (last 3). I shouldn't be dropping off at all. Just an indicator of fitness I imagine - but maybe also heat/humidity, as the sun came up it got considerably hotter. Regardless, i'd like these very light runs to just be completely consistent throughout, even without looking at my watch etc.
going to do another one later, perhaps even lighter than this one.
workout: recovery day - evening workout: walk x 1, very-light-run x 2 {8:37,8:25}, walk x 1, light-run x 2 {7:29,7:45}, walk x 1, very-light-run x 3 {8:41,8:33,8:28}
- 6:00 PM PM
- https://www.strava.com/activities/1226101288
first two mile run was exaggerated stride freq, so slow speed but very fast stride freq, felt good tbh..
thursday:
- morning = mile repeats
- evening = 400m repeats
friday:
- morning = light recovery
- evening = even lighter recovery
saturday:
- afternoon = very light recovery
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)]
- 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)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
10/11/2017
bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 6:15 AM
diet:
06:15 AM: black tea
06:50 AM: workout: light recovery running
08:15 AM: 2 x grapefruit, 2% milk
12:00 PM: smoothie w/ whey protein @ WF
02:00 PM: 2% milk
03:00 PM: saute sweet potato, lemon glazed chicken, avocado, coconut water w/ pulp
06:00 PM: workout: bw + light running
- ng pullups: BW x 8 + 2 (dead hang)
- full dips: BW x 10
08:30 PM: 2 x 2% milk, quarter watermelon, home made sugar water (with salt, 3 tbsp cane sugar)
- home made sugar water was good af.. small tea cup full of water, heated up boiling hot, dropped 3 tbsp evaporated cane sugar + salt in it
- feel it in my stomach though .. not going to do that pre morning run
- but damn did it taste good.. like a soda drink lol
10:30 PM: 2 x water w/ lemon
- so good
stretch:
01:00 PM: quads while food shopping (waiting in line etc)
04:45 PM: soleus during dishes
09:45 PM: soleus during dishes
- crazy soleus flexibility .. gastrocs tight though
10:00 PM: everything before bed
workout: recovery day - morning workout: 1 mile walk, 9 miles very light - DROP OFF AT {7,8,9}, no looking at watch
trying to go LIGHTER on my light days, so I can go HARDER on my hard days.
- 6:55 AM
kind of fun to see my splits after running, it's a "surprise".. happy about those splits, kept it very light. interesting to see the drop off on miles 7,8,9 (last 3). I shouldn't be dropping off at all. Just an indicator of fitness I imagine - but maybe also heat/humidity, as the sun came up it got considerably hotter. Regardless, i'd like these very light runs to just be completely consistent throughout, even without looking at my watch etc.
going to do another one later, perhaps even lighter than this one.
workout: recovery day - evening workout: walk x 1, very-light-run x 2 {8:37,8:25}, walk x 1, light-run x 2 {7:29,7:45}, walk x 1, very-light-run x 3 {8:41,8:33,8:28}
- 6:00 PM PM
- https://www.strava.com/activities/1226101288
first two mile run was exaggerated stride freq, so slow speed but very fast stride freq, felt good tbh..
thursday:
- morning = mile repeats
- evening = 400m repeats
friday:
- morning = light recovery
- evening = even lighter recovery
saturday:
- afternoon = very light recovery
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)]
- 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)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7795
Pics, Videos, & Links / Re: jump videos
« on: October 11, 2017, 04:35:00 pm »
man this kid gets up so nuts.. it's just ridiculous.
that is absolutely skying.
that is absolutely skying.
7796
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2017, 02:33:50 pm »In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.
slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?
Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.
pc
ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.
should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.
peace!
7797
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: October 11, 2017, 01:48:00 pm »7798
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 11, 2017, 01:28:19 pm »Ughali and sukmwiki is dope but my fave is githeri. For someone who grew up in the hills of Kenya, im prob the most unfit person i know. I wish i got the lung adaptations others get from environment exposture for superior aerobic performance. Im such a disgrace to the race ha ha
yeah but, those adaptations disappear over time as you stay exposed to altitudes more towards sea level.. soo.
use it (in this case, go back to high altitude) or lose it!
i've never seen ughali .. and I hear it's hard to make properly.
pc!
7799
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 11, 2017, 09:34:30 am »
oh shit................................... t-dub dunking appearance in 2017?!?!?!?!?!?!
7800
Nutrition & Supplementation / Re: Foods that bloat you, or wreck you
« on: October 10, 2017, 09:42:53 pm »
Belongs here too: http://www.adarq.org/nutrition-supplementation/how-elite-athletes-eat/msg135979/#msg135979
Also just like to point out, first day on banana ban, felt overall MUCH better. I even had alot of 2% milk, which didn't cause anything. Felt really good in my morning session & my evening session.
Also just like to point out, first day on banana ban, felt overall MUCH better. I even had alot of 2% milk, which didn't cause anything. Felt really good in my morning session & my evening session.