Adarq.org

man i've had some horrible nights trying to sleep lately too.. was actually going to create a thread on it a few days ago, i'll do that now.

27/09/17
5am

Banded scap work, Ido squat 2.0, HF & Piriformis stretch, monster walks

Squat (no oly shoes, sleeves or belt)
Bar x 5, 60 x 5, 80 x 5, 5, 5

Machine Chest Press – enough to get some blood in the chest

Stretching x 20 mins

Going to ditch the oly shoes for the time being. I initially got them cause I thought they’d be a good idea, give me extra depth, stability, etc. In reality I think they are causing more harm than good. Depth is really no different with the shoes vs without them. Not sure if a mental issue, core stability issue or what the go is.  If anything I get less hip/glute involvement and more quad which has been an issue for me.

Needing to invest more time in stretching as per the goal for this time when I’m limited to what I can do. Got some good work in today but not really structured yet.

ya that's why i loved elevating my heels, even for halfs. i was all about quad dominance for RVJ.  it's something to worry about though for sure, since it's not really "natural", it's introducing something that's changing our joint angles so, now i'd personally try to avoid it for running and such. Plus I feel like it can also tighten up the achilles a little, which is scary.

3x/day? damn sonson.

what are your weight goals now?

the days i work out with my hairdresser/future wife/future baby mama/ future handcuff each other to the bed lady friend I will switch them around.

lmao.

from "wifey material" to "handcuff each other material".

lol @ "lol that panned out".

that'll probably be a great transition from what you're doing now .. why not also add chinups to frequency? so squat, bench, chinups? though, pullups might be safer, lats can handle alot, biceps will get beat up more during chins.

edit: oh btw, cottage cheese is interesting.. I absolutely hated it early on, had to force myself to down it. Now, just the mention of it makes me fiend for it. How many times have you eaten it? The thing with me was, I ate it, forced it down for a while .. then stopped. Then came back to it years later and destroyed a tub in one sitting, absolutely loving it.

pc!

So far, great video .. takes like ~5 minutes for him to get into it.

<a href="http://www.youtube.com/watch?v=BgXxb4BzZcU" target="_blank">http://www.youtube.com/watch?v=BgXxb4BzZcU</a>

http://www.sweatelite.co/live-kipchoge-full/

Going to dive into it more, looks like there's alot in there. Pretty awesome, if it's legit/accurate/real. Wish Kipchoge just joined strava.



This portion (Training with Kipchoge - 5 Things that Surprised Me) has "invisible font" by accident I imagine, so quoting it, it also touches on some things we talk/debate on here:

I spent a month training alongside Eliud Kipchoge in August 2017, just a month before the Berlin Marathon 2017. The Berlin Marathon is where Kipchoge will aim to officially break the World Record for the marathon.

Here are 5 things that surprised me a bit:

(1) He was extremely inflexible. After an easy morning run (16km in 1hr10mins), I stretched with the group. Most of them were fairly flexible in the hamstrings – standing straight legged and bending over to touch your toes with your knees straight and being able to touch your toes. Eliud was miles off. He was nowhere near touching his toes! They all found it hilarious that he couldn’t come close to touching his toes.

(2) Warm ups/cool downs. Most marathoners tend to bulk milage into their warm ups/cool downs – 5-6km or 25-30mins can be common amongst elite athletes. Eliud rarely runs more than 15mins (approx 3km) and often closer to just 10mins (approx 2km). On one fartlek sessions we joined in with on August 12th (4x10mins threshold efforts, with 2min rest), they warmed up with 1.8km (9min30sec) and cooled down with the same.

(3) He rarely pushed himself to the limit. It certainly seemed to me that Eliud rarely went 100% in training. Three times per week (Tues, Thurs, Sat – see training week for more details) he ran hard, but he rarely pushed himself to the limit. He was able to get straight into a jog within 1 minute of the end of every workout, without a problem.

(4) He ran his long tempo runs of 40km+ on an empty stomach. Every morning at 6:10am, they start their morning run. On Tuesdays, Thursdays and Saturdays it’s a hard workout and on the other days, its easy-medium. Every day except Tuesdays track workout, they’ll run on an empty stomach. What’s even better, is that they’ll often wake up just 15mins before the run starts (5:55am).

(5) Tea, huge on tea (with tons of sugar). Eliud drinks a lot of tea. Before training, after training, and at least two more servings per day of tea, with at least 15g of sugar in each serving. Do the math on how much sugar that is every day, just from tea!

flexibility (inflexible), quick warmups, empty stomach runs, not pushing himself to the max, sugar.

beautiful running. running in Kenya for years will probably help with that.

so, I think I might be having an exercise induced food allergy. Shortly after my intense session, I started feeling my lip swelling, but, I didn't see any swelling. So after 30 minutes or so, i'm looking around and I noticed something in my field of vision, then realize I think something around my eye is swelling. So turns out, I have an area right at the top of my cheek bone, under my eye, swelling. I took a photo. It's gotten a little bigger since then BUT, rounder and less pronounced, so I think it's kind of flattening out.

I'm thinking the massive amount of rice I ate last night could be the culprit. Falling asleep was hard, my gut was annoyed. And after waking up, I took lots of "nice poops" but, had way more "gas". TMI. So kind of like an IBS-ish thing going on. That lasted pretty much all day, including right before my session, and after. So I think this is what's going on. Just way too much damn rice I guess.. should have just chilled and ate some fruit.

Photo: lump under my left eye



i need to figure out a nice way to resize photos locally.. lmfao.

The good news is, i feel really good. Body feels very light, explosive, strong, not at all taxed/destroyed from the w/o. Going to just relax, sleep, and hope it disappears. If it gets bad obviously i'll have to get it checked, but I imagine it'll just disappear (hopefully).

peace!!!!!!

Quote from: Final Phenom on September 27, 2017, 10:12:14 pm

https://www.just-fly-sports.com/podcast-62-dr-emily-splichal/

I know you are interested in footstrike and its effect on movement. Check this out. This lady says a whole lot of stuff about the foot and training that I hadn't ever thought about (which made this very interesting) a lot of it very controversial but there are some excellent tidbits here and there.

Thanks man!

I was actually off to sleep but I had a glass of milk so I came back to log it .. lmao. I'll check it tomorrow.

I actually *wanted* to check that out before, but I restrained myself, so not to have a bunch of new ideas rattle in my brain. But I did want to check it out, so now you've encouraged me

peace!!

REMINDER.

poor guy, gets wrecked. lmfao.

<a href="http://www.youtube.com/watch?v=75DHx3Z-FbM" target="_blank">http://www.youtube.com/watch?v=75DHx3Z-FbM</a>

can't stand trash talkers who ain't ready.