Adarq.org

are you overanalyzing? get it checked by a pro.. don't try and diagnose stuff like that on your own tbh.

i notice lots of people "overanalyzing" feet/ankles much more in the last 2 years or so, ever since it became more hyped up by the foot gurus and such.

we used to do this subtalar release bullshit at some performance facility I interned at, this was in 2008 .. this dude was ahead of alot of people in terms of what's all the "buzz" lately.. but, alot of it was horse shit. He had interns performing this subtalar release technique on people, who really had no idea what they were doing. It looked so damn fancy and magical to the clients/athletes though.. "wow these guys are restructuring my ankle joint!#!@$@", no, you've just been played.

quick log. need to try and sleep b4 10 PM. shit. that 5:30 AM life.

10/03/2017

bw = 146
soreness = none
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:30 AM
- 5:30 alarm, turned it off, wokeup at 6:30 AM, yaaaa!!!!

diet:
06:30 AM: bunch of coffee
07:30 AM: workout: speed
08:30 AM: 2% milk, coconut water, banana
10:00 AM: 2% milk, coconut water, banana
11:30 AM: workout: bw
- 5sec paused dead hang ng pullups: bw x 9
- full dips: bw x 10
- great sets
01:00 PM: peanut butter bar at whole foods
02:30 PM: 2 x chicken skewers, 2 x avocado, 2 x grape fruit, watermelon juice
04:30 PM: workout: bw
- 1-sec paused dead hang pullups: BW x 7
- paused full dips: bw x 7
04:40 PM: coconut water
05:40 PM: workout: track: speed
06:30 PM: rxbar, berry one is real good lmao
07:20 PM: dentist - teeth were really clean.. no brushing/flossing changes, only diet.. probably has alot to do with it. I'm eating foods that just don't stick to your teeth.. when's the last time you had a banana or avocado stick to your teeth? ... think-about-it.
09:00 PM: 2% milk, 2 x toasted spent grain heart bread, water w/ lemon, 3 x banana
- feel good!!



stretch:
- 09:20 PM: soleus during dishes

workout: morning speed: fasted+coffee, tail wind, no looking at watch, progressively faster, 4 x 1050m walk back recovery: {4:15/6:34mm, 3:34/5:31mm, 3:31/5:26mm, 3:21.9/5:10mm}
- https://www.strava.com/activities/1213173131

felt really good. perhaps my fastest ever running while "fasted". Didn't look at my watch, just went by feel. getting better in the morning, still need to get out earlier .. started this session around 7:30 AM. Need to be fully warmed up/ready to go by 6:45/7 AM.

my fastest 1 KM split at the end was 3:12 .. pretty cool. 9 seconds off PR pace and it came in my 4th KM while fasted. i'll take it.







workout: track with GFLRRC: decreasing short standing rest: 4 x 800m {3:04/6:04mm, 3:14/6:13mm, 2:52/5:42mm, 3:12/6:19mm}, 400m {1:16/5:11mm}, 800m {3:06/6:17mm}, 2 x 200m {37.8/5:08mm, 33.6/4:40mm}
- https://www.strava.com/activities/1214122673

rain + wind, but fun session. did their paces for the 800's (they were hitting different paces per 800 - 10k, 5k, tempo, etc). I pushed it for the 400 & 200's.

tomorrow = light day, morning/night light runs (hopefully). weather is REALLY bad around here right now, but shouldn't affect light recovery runs.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3

Bodyweight: [(01,147),(02,146),(03,146)]
- 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: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- 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: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)

For the rdl's focus on moving your butt back rather than lowering the bar. This will keep the torso more upright, putting less emphasis on the back. When you feel the stretch in your hamstrings is when you know you are doing it right. The really high weight you are using suggests you are not going through the full ROM, which you should be doing to max out strength gains. The bar should be as close to the shins as possible throughout the movement, which will also help take stres off your back.

x2!

stringer bell reference, lol. stringer played too many sides, got-got. as far as training goes, that probably means stay focus and loyal to the task at hand.

great work man.

and ya to figuring out when to fuel up. need to find a solid/reproducible meal timing/content plan for different types of sessions, if that means some big meals before heavy lifting, then do it.. just alter your diet around it, if you need to.

asked a weird question on this Kenya running IG:

hey, weird question.. but I think you guys would know. Where are all of the "old Kenyan runners" (let's say 60+ years old). For example, I see tons of photos of older runners in the US, mostly recreational obviously.. but how about Kenyans? I mostly see photos of young guys putting in work, which I understand.. but do people 60+ years old still run often & enter races for fun etc? Or do they have problems running as thy get older, due to all of the mileage they put in when younger? Just wondering if you can provide any insights as to how Kenyan runners, which have the most beautiful form & mindset for running IMHO, function as they get old. Thanks alot!

weird but, just wondering about it.. hope they can provide some info.

edit:

wow they came back with some great info.. look at this reply:

kenya_experience_iten @andrewdarqui Hey Andrew, great question. In summary the answer is that running is are career choice so when it is done with as a viable career option it is done with all together. Very few former runners continue to run just for fun when their competitive days are finished. In rural Kenya there are very very few who run just for enjoyment or health. It is running ares serious training or not at all. In the cities, the emerging middle classes do run as recreation/fun and you see more of what you have typically described from elsewhere. I expect this will grow as Kenya continues to grow economically but it will be a long time until this idea spreads to the rural areas

damn!

^ Yeah I know you're right. I wanted you to know some of my reasoning so i can get even better guidance. I don't doubt your expertise.

cool

Wait so just 9-10 hours avg sleep is a bit too much iyo?

7 through 9 is a safe range according to several studies, with 8 being the sweet spot .. but IIRC, chronically less than 7 and more than 9 have been linked to increased risk of several disorders/diseases etc. so it's just something to be careful with and look at a little more closely.

rest day.

10/02/2017

bw = 146
soreness = calfs moderate, quads slightly
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 10:00 AM
- slept in, needed it

diet:
- 10:30 AM: RXBAR, 2% milk
- 12:00 PM: 2 x banana, 1/2 black tea
- 04:30 PM: resting HR measurement
- 05:00 PM: recovery walk
- 06:45 PM: 2 x banana, 3 x eggs sunny side up, 2 x hearth bread, water
- 08:00 PM: banana, avocado, 2% milk

stretch:
- 09:00 PM: soleus during dishes

resting HR measurement:

damn.. caffeine in me, food in me, taken at 4:30 PM, had to poop for the second half of the test, replying to forum posts, etc..

20 minutes:
- average = 40
- low = 35





just letting the mileage "sculpt" me.

 

recovery: very light walk: easy 15:XX pace, perhaps my fastest light walk
- 5.4 mi @ 15:48 min/mi pace
- https://www.strava.com/activities/1212491369

some recovery. hitting 15:XX paces so easily while just gently walking, felt really nuts. body just feels really good, very light & strong. actually ventured off into a supermarket just to check the avocado prices, and I had to intentionally slow down like crazy because each stride I was just flying by people, lmfao. felt weird..

---

Monthly Tracker: October 2017

October (10) 2017

Bodyweight: [(01,147),(02,146)]
- 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: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- 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: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)

damn.. caffeine in me, food in me, taken at 4:30 PM, had to poop for the second half of the test, replying to forum posts, etc..

20 minutes:
- average = 40
- low = 35





just letting the mileage "sculpt" me.