7801
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7802
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!
7803
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?!?!?!?!?!?!
7804
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.
7805
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 10, 2017, 09:29:12 pm »
Some possibly interesting info about Kipchoge, the stuff about cramping & stomach issues:
This is exactly the stuff I need to figure out.. I mean, in a race setting, cramping is such a bummer, because it prevents me from pushing myself to the limit & trying to keep up with these faster people. I just really need to figure it out better. Last year during my 5k PR spree, I cramped in like 2 out of 6 races (I think). Still too much.. because I ALWAYS worry about it. I'd rather figure all of this out, and not worry at all.
Working on it..
Quote
running_analysisNUTRITION OF ELIUD KIPCHOGE BEFORE A MARATHON - TIPS
" The day before the marathon, he will focus on taking on carbohydrates and will avoid eating meat to prevent stomach issues – “I like to eat rice, spaghetti or ugali the day before a marathon” Ugali is a maize / cornmeal based staple which is high in carbohydrate and a popular dish in Kenya – perhaps one of the small but many reasons that the nation excels so much in endurance running."
🍲
"The night before a marathon, Eliud will drink a bottle of Etixx Energy Load in order to top up his glycogen stores before he goes to sleep, ensuring he has sufficient energy available in the morning. “I only have a light breakfast on the morning of a race, just some tea and plain bread, as I can’t take a lot of food on. I will drink another bottle of Energy Load around 3 hours before the start of the race, no later – as I don’t want to be stopping for a toilet break whilst I’m running!”"
🍗
"Eliud believes that rest and recovery is just as important as putting in hard training sessions, “after a hard training run or a marathon race, – I will have a Recovery Shake within 30 mins after, then I will relax and perhaps also eat a Recovery bar an hour later.”"
This is exactly the stuff I need to figure out.. I mean, in a race setting, cramping is such a bummer, because it prevents me from pushing myself to the limit & trying to keep up with these faster people. I just really need to figure it out better. Last year during my 5k PR spree, I cramped in like 2 out of 6 races (I think). Still too much.. because I ALWAYS worry about it. I'd rather figure all of this out, and not worry at all.
Working on it..
7806
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 10, 2017, 09:13:17 pm »Since I am half kenyan, I recognise some of those foods: mandazi - nice sweet doughy thing I eat in the morning sometimes on sundays. We eat this with bharazi - has some type of peas (gungo peas i think).
This is the kenyan's equivalent food to that of jamaica's, they have yam, we have casawa. kenyan's have more range of high super carb foods. Especially the thing that looks like mash but it's not it's flour.
Nice! Thanks for the info! It's nuts that the only thing I actually understand on there is "yam". Never had any of the other stuff.
I'm very interested in how Kenyans (in Kenya) eat for their training, for a few reasons:
1) They put in crazy mileage per week (120+ miles) with 2 sessions per day usually
2) They have to know what they are doing, to avoid cramping, feel great, train properly, etc
3) I feel like my "structure/physique" is more similar to there's, so what they do kind of resonates more with me
4) They aren't "invaded" by fast food & processed foods etc (I imagine), so their diet seems more traditional, and with a running culture, this has to have been passed down for many generations, so I imagine it's very efficient/effective for them
One thing i'm going to look more into, is this tea with massive amounts of sugar & some milk thing .. ie what kind of sugar, how much, etc. I recall someone explaining it, maybe even that article, but just going to look into it more. I feel like the "high sugar" diet makes me feel amazing for running/sprinting etc, so tea+small amount of milk+lots of sugar in one drink might be a nice kick .. I drink tea, milk, and get sugar from lots of other sources, just not in the same drink.
peace!!
7807
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 10, 2017, 10:24:32 am »
10/10/2017
bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, kinda tired
wakeup = 6:30 AM
- slept in
diet:
06:30 AM: water w/ lemon
07:15 AM: workout: light speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
-- great set
- full dips: BW x 11
08:30 AM: 2% milk, water w/ lemon
- no bloating...
10:30 AM: avocado
12:30 PM: pork chili soup (really good), gyro + beef wrap, sweet potato fries, lots of water w/ lemon
- at bokamper's grill, nice meal, pretty clean
05:30 PM: workout: track
05:30 PM: sweet green tea throughout workout
07:15 PM: 2% milk, water
09:30 PM: chicken skewer, 2 x grape fruit, water w/ grapefruit juice, 2 x sour dough, 2% milk
stretch:
- 07:30 PM: lots of quad stretching during dog walk, etc .. so loose, feel great
workout: fasted morning moderate speed: 3 x 1 mile w/ full recovery @ {5:38, 5:37, 5:59} = {moderate, hard, light}
- 7:15 AM
- https://www.strava.com/activities/1223773724
felt really good physically, a bit tired mentally. goal was 3 x 1 mile under 6 min/mi, so knocked that out. Didn't look at my watch for the first 2 miles, which was cool. Had no idea what I was going to hit the first mile, so when I saw 5:37 i was happy. For the third mile I looked at my watch because I wanted to hit 5:59.
i'm also going to cut bananas out of my diet .. i think they might be contributing to bloating me up recently. I've been eating more lately and, the last few days, immediately after eating 1 or 2, my stomach would start freaking out.. Really sucks though, love bananas. Going to see if cutting them out helps.
Also felt really good fasted.. which is pretty cool. Getting better at running in the morning without any immediate sugar/food in me.
workout: track with GFLRRC: (FORGOT MY WATCH): 1 mile warmup, 10 x 400m alternating ~80-85s with 70-75s with ~75-90s standing recovery
one of the few times i've ever forgotten my watch, feel naked without it! strapped my phone to my arm but, I really hate how that feels.. so just took it off and said F it, run with nothing. I got my pace off of the guy I was running with. Felt really good.
we planned on doing 16 x 400 but there was a JV football game that was about to start, so we got to 10 before they started the game.
The other GFLRRC folks did 5 x 1 km.. since I did 3 x 1 mi earlier today, I wanted to do the 400m workout.
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)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, kinda tired
wakeup = 6:30 AM
- slept in
diet:
06:30 AM: water w/ lemon
07:15 AM: workout: light speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
-- great set
- full dips: BW x 11
08:30 AM: 2% milk, water w/ lemon
- no bloating...
10:30 AM: avocado
12:30 PM: pork chili soup (really good), gyro + beef wrap, sweet potato fries, lots of water w/ lemon
- at bokamper's grill, nice meal, pretty clean
05:30 PM: workout: track
05:30 PM: sweet green tea throughout workout
07:15 PM: 2% milk, water
09:30 PM: chicken skewer, 2 x grape fruit, water w/ grapefruit juice, 2 x sour dough, 2% milk
stretch:
- 07:30 PM: lots of quad stretching during dog walk, etc .. so loose, feel great
workout: fasted morning moderate speed: 3 x 1 mile w/ full recovery @ {5:38, 5:37, 5:59} = {moderate, hard, light}
- 7:15 AM
- https://www.strava.com/activities/1223773724
felt really good physically, a bit tired mentally. goal was 3 x 1 mile under 6 min/mi, so knocked that out. Didn't look at my watch for the first 2 miles, which was cool. Had no idea what I was going to hit the first mile, so when I saw 5:37 i was happy. For the third mile I looked at my watch because I wanted to hit 5:59.
i'm also going to cut bananas out of my diet .. i think they might be contributing to bloating me up recently. I've been eating more lately and, the last few days, immediately after eating 1 or 2, my stomach would start freaking out.. Really sucks though, love bananas. Going to see if cutting them out helps.
Also felt really good fasted.. which is pretty cool. Getting better at running in the morning without any immediate sugar/food in me.
workout: track with GFLRRC: (FORGOT MY WATCH): 1 mile warmup, 10 x 400m alternating ~80-85s with 70-75s with ~75-90s standing recovery
one of the few times i've ever forgotten my watch, feel naked without it! strapped my phone to my arm but, I really hate how that feels.. so just took it off and said F it, run with nothing. I got my pace off of the guy I was running with. Felt really good.
we planned on doing 16 x 400 but there was a JV football game that was about to start, so we got to 10 before they started the game.
The other GFLRRC folks did 5 x 1 km.. since I did 3 x 1 mi earlier today, I wanted to do the 400m workout.
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)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7808
800m+ Running and/or Conditioning / Re: Running Quotes
« on: October 10, 2017, 09:04:05 am »
someone posted these on IG:
@jordanhasay - "don't be the runner who wants the race to end."
@blue_benadum - "pain is going to happen so you either become it, run at it and through it or become a coward to it. Your choice".
@jordanhasay - "don't be the runner who wants the race to end."
@blue_benadum - "pain is going to happen so you either become it, run at it and through it or become a coward to it. Your choice".
7809
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 10, 2017, 09:02:35 am »
I was never in, but i'm also out. OAC scares me. lmao.
7810
Nutrition & Supplementation / Re: Foods that bloat you, or wreck you
« on: October 09, 2017, 10:07:47 pm »
I'm starting to think bananas are wrecking me.. A few times lately, before or after a run, shortly after eating bananas, I can feel/see my stomach bloating up.
Last night & today are what "sealed the deal" .. after my race yesterday, no bananas. Just lots of other sugar etc. Anyway, by the time I did my evening run, I was crazy explosive. I felt very good. The crazy thing is, my stomach felt very empty, flat, and almost hunger pain-ish early on (then it disappeared), yet I was so reactive/loose/relaxed, it was a great feeling. Got home, had a banana + milk + coconut water, started getting a little bloat. Today I wakeup, very light bloat, but definitely some there.
Anyway, I do my recovery walk with light runs mixed in, feel great by the end. Get home, feel really good. I have 2% milk + 2 x bananas and immediately, stomach started bloating up.
Shortly after, I had a sweet potato, avocado, and eggs .. and my stomach started to become more comfortable.
Not sure but, it seems like lately, bananas are causing something.. It could be the milk, bananas, combo of bananas + milk, etc .. but for some reason I think it's the bananas. One other reason I think it's bananas, when I ate 6 one night, I could barely sleep. Mind/body was "racing". Stomach was uncomfortable. Obviously 6 bananas is alot, but it's just a "gut feeling" right now that bananas are wrecking me.
Going to cut out bananas for a few days & see what happens.
Banana boycott experiment started today @ ~7 PM. Curious to see how I feel.
edit: #BANANABAN
My gut could also be getting wrecked from all of the miles i'm putting in .. but there's just something else going on, something(s) i'm eating that are causing it to freak out more lately. It got really bad around the 6th and has been freaking out alot since then. Lots of banana intake this last week.
ok ok.
Last night & today are what "sealed the deal" .. after my race yesterday, no bananas. Just lots of other sugar etc. Anyway, by the time I did my evening run, I was crazy explosive. I felt very good. The crazy thing is, my stomach felt very empty, flat, and almost hunger pain-ish early on (then it disappeared), yet I was so reactive/loose/relaxed, it was a great feeling. Got home, had a banana + milk + coconut water, started getting a little bloat. Today I wakeup, very light bloat, but definitely some there.
Anyway, I do my recovery walk with light runs mixed in, feel great by the end. Get home, feel really good. I have 2% milk + 2 x bananas and immediately, stomach started bloating up.
Shortly after, I had a sweet potato, avocado, and eggs .. and my stomach started to become more comfortable.
Not sure but, it seems like lately, bananas are causing something.. It could be the milk, bananas, combo of bananas + milk, etc .. but for some reason I think it's the bananas. One other reason I think it's bananas, when I ate 6 one night, I could barely sleep. Mind/body was "racing". Stomach was uncomfortable. Obviously 6 bananas is alot, but it's just a "gut feeling" right now that bananas are wrecking me.
Going to cut out bananas for a few days & see what happens.
Banana boycott experiment started today @ ~7 PM. Curious to see how I feel.
edit: #BANANABAN
My gut could also be getting wrecked from all of the miles i'm putting in .. but there's just something else going on, something(s) i'm eating that are causing it to freak out more lately. It got really bad around the 6th and has been freaking out alot since then. Lots of banana intake this last week.
ok ok.
7811
Nutrition & Supplementation / Foods that bloat you, or wreck you
« on: October 09, 2017, 10:00:31 pm »
dno.
7812
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 09, 2017, 07:44:35 pm »
Nice article on Kenyan diet:
https://medium.com/enda-sportswear/eat-like-a-kenyan-to-run-like-a-kenyan-e6d47dd41dd4
https://medium.com/enda-sportswear/eat-like-a-kenyan-to-run-like-a-kenyan-e6d47dd41dd4
7813
Progress Journals & Experimental Routines / Re: FP's log
« on: October 09, 2017, 12:34:12 pm »Tourney day 1 was going ok.. then i had a bad plant on a change of direction and i think i might have a meniscus tear. Pretty scary, depending on the severity i dont think i will be able to continue playing with both PCL+meniscus tear on one knee, if it is really torn I will almost definitely need surgery.
10/7 pre-tourney workout
15 mins glutivation
hip thrust 135 3x10
sl ham hyper 25 3x10 /ea leg
jump BSS 2x10 ea leg
slrvj's x 5 /ea leg 28"-30"ish
jump stepups 25's 3x5 ea leg
jump squat 135 2x3, 95 2x3
depth jump 16" 3x3
SVJ's, DLRVJ's x10 33"ish max
fuck man :/
any idea when you are getting it checked?
7814
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2017, 12:31:37 pm »hashed things out with the gf on saturday afternoon. made sense why she was upset, and i'm glad we talked it out.
nice!!
Quote
one difference between her and my ex, who i was with for 5+ years, is that my ex was a lot more like me: super emotionally self-contained and protective. current gf wears a lot more on her sleeve, has a lot more anxieties and less of the kind of deep self-confidence that my ex and i both have. and that's good for me, because it forces me to be more sensitive and to give more. ex and i never, ever fought, and so i was always holding back a little. she challenged me in some ways but not emotionally. like i can remember two serious arguments we had between the first time we hooked up and the day we broke up.
interesting.. and ya i presumed just by some of the photos and her "snowflake" name that she's more emotional/emotions on sleeve.
Quote
one of the things i love about current gf is that she lets me know if something i'm doing makes her feel bad. sometimes i think she's not being fair, but then she listens if i want to justify myself.
nice
Quote
anyway.
- run 5km in 24:38
nice. let myself pace naturally until the last lap when i picked it up just a little.
- walk 500m
- stretch
nice man!
7815
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 09, 2017, 12:26:37 pm »searching for third party photos/video of the race.
found one of me in the back doing who knows what, lmao.calves/lower legs arewhole body is so thin.
ftfy
true.. lol.