Adarq.org

some nice videos of only a few, on sweat elite.

<a href="http://www.youtube.com/watch?v=e3PzUqfb0wo" target="_blank">http://www.youtube.com/watch?v=e3PzUqfb0wo</a>

Obviously i'm not sure as to the reason behind injury prone-ness (especially yours or mine), if I was, we'd be alot healthier. You and I seem built fairly different, but I think a similarity we share is our stubbornness. So regardless of any genetic markers, we dive head first into things over the years. Both you and I seem like we're becoming more patient and much more careful as we get older, but even then, the KB swings with hamstring soreness is a good example of just being stubborn - without even knowing it. I too wouldn't have expected to get injured (tweak a hammy) by doing that, but I probably would have gotten injured also lmao. So, it's those little things that seem to add up over time and eventually become chronic, that just cause so many problems.

FWIW, I think your fitness has dropped overall over recent months, so your ability to handle even simple training decreased, but mentally you're pushing yourself harder than your body is ready for, without realizing it.

I know for sure that's at least one avenue of prevention that we both need to get better at.

So, being more cautious before training, or not just jumping right into a competitive bout of ultimate in your case, or running in mine, helps. But there's also the next part of it that pretty much everyone suffers from, is when we get these aches/strains/little injuries, we train through them.

So the first part is trying not to get them in the first place .. but the next part, after we get them, is not training through them and making them worse.

But ya, the actual reason for the susceptibility to strains, tendonitis, chronic aches etc, is the million dollar question. I have absolutely no idea.

A few things i've noticed about myself lately in regards to stretching: if it's a rest day, no intense activity, if I stretch - say after a shower, i'm much more susceptible to strains/things tightening up. However, if I stretch before bed or throughout the day, AFTER some form of running/activity, it seems to be much safer. So, heating my body up with a nice hot shower, then stretching, which I always felt was at least better than stretching cold, seems to be much more risky for me, if I haven't done any real activity that day. Secondly, relaxing completely and not forcing a stretch at all, is essential. I'm not forcing any stretches right now, and i've been able to handle nightly stretching before bed, pretty well. The only time I wrecked myself is when I overstretched my rear delt, causing some issue in my ribs. So the funny thing about all of this is, i'm 35. How was I unable to put this together much sooner? Flexibility has always been very elusive to me .. I think the reason why I haven't put it together properly, is that I always wanted more flexibility. Right now, idgaf. I'm just getting in a nice light stretch & whatever comes of it, good. So the mentality has completely changed. simply getting in the stimulus to some degree, without forcing anything, has become the primary goal. I'm actually taking a similar route with running, trying less to "force my pace". I have a pace over X distance that i'm able to hit nice and relaxed, without "forcing it". I'm trying to get better at reaching those paces, and not exceeding them because of my "greedy/stubborn" mindset, which is probably a detriment because of increased injury risk and/or technique/form/mental changes that go along with forcing the pace. So those are a few things i'm honing in on while trying to get to that next level with running.

I do have one injury lately, which is that weird foot injury .. that I can barely explain. It came after my last track workout, where I ended it with spikes. I think it's some kind of weird "fat tissue" damage or something on the edge of my left foot. It just feels very odd. So, like I mentioned above, i'm training through it. Though after tonight, I might actually take a few days off to see if it goes away. I've definitely been too stubborn to just rest and heal it, which is one of my biggest problems. But there's also the idea that working through it a little, if it's nothing, it'll just heal up & disappear. So since that hasn't happened yet, i've probably made it a bit worse instead of better. That's the little "gamble" that, if it goes the "worse direction", probably leads to these chronic aches and pains much more easily.

2 cents + 2 cents

pc!!!

- GMB warm up
hamstrings still sore

- KB swing
right hamstring tweaked on first swing. motherfucker. gonna stretch it gently but otherwise this night is over. shoulder and knee and enough to be recovering from inadequately.

fuck!!!

09/24/2017

bw = 147
- 
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot
- this foot injury is SO WEIRD... it feels so weird. makes no sense.
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 8 AM
- slept in


diet:
- 8 AM: workout: bw
- 8:30 AM: 1/2 pre-made coffee drink, water + protein, coconut water
- 11:30 PM: workout: light running
- 1 PM: 2% milk + protein, sugary green tea drink
- 2:30 PM: coconut water from an enormous coconut at the farmer's market
- 4:30 PM: 2 eggs sunny side up on fresh san fransisco sour dough bread, 2 x grapefruit, 1 sour orange (disgusting)
- 7:30 PM: workout: moderate speed
- 9 PM: 2% milk + protein, cactus water
- 10:30 PM: 3 x cactus water, 2 x large avocados, 2 x banana
-- such a clean, simple meal.. feel great



stretch:
- 5 PM: soleus, during dishes
- 10:40 PM: soleus, during dishes
- 10:50: everything before bed


bw:
- 8 AM
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
- dead hang chinups: BW x 8
- full dips, no lockout: BW x 6



workout: low fuel, light running, pacing games (8 x 1 km light, 1 x km hard): SWITCHED MY WATCH TO METRIC!!
- 11:30 PM
- 7.4 mi total

switched my watch to use km's AND switched pace to "lap pace", what a great move this is.. unfortunately I think strava/garmin connect don't really adjust to that, need to look into it.

but trying to pro up and use metric.



143 lb. after workout ... 



workout: dead but explosive, moderate speed: 19 x ~100m @ low 5 min/mi pace + light jog back recovery, 6 x 400m @ 5:20-5:45 min/mi pace + ~100m walking recovery
- 7:30 PM

100's were relaxed .. felt real good so figured i'd finish with some 400's. Definitely need to work up to knocking out 20 - 25 x 400m with short rest, relaxed but fast. Just trying to build that callus.

also, don't plan on doing back to back speed days like this, but I want to hit the track Tuesday .. so hit this back to back so that I can go real light tomorrow (monday). Just going to do some very light distance morning & evening.

surprised at my speed tonight, expected to be slower.

nice.

WORE MY COMPRESSION SHORTS .. i like them but, they also get kinda hot... i'm going to get some super small pro runner shorts soon.





really decent.. relaxed acceleration also, fwiw.. skews pace a bit.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147)]

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m]
- total: 30241m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)]
- TODO: 9/21

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot")]

SWITCHED MY WATCH TO METRIC!!! Time to get on with the rest of the developed world.

So now my watch is going by km, not miles. Also, I switched lap pace to "average lap pace", instead of instantaneous pace .. This is going to be a very, very, very beneficial move. Already worked amazing because, for the "pacing games" I just played out there, I could more easily hit my target paces per lap, because I knew where I was generally, instead of just seeing the instantaneous.

Such a noob, should have done this long ago.

 


also, 143 lb (65 kg lmao) after run.. damn. 

Melo traded to OKC

now OKC has Russ, PG13 and melo, pg13 and melo sort of play similar games/positions..... hopefully they know how to work together otherwise it will be another poor team.

but they could just start blowing out teams that is def possible.....

WOW.

that is SERIOUS. damn!!

Quote from: fast does lie on September 23, 2017, 10:05:26 pm

Melo traded to OKC

now OKC has Russ, PG13 and melo, pg13 and melo sort of play similar games/positions..... hopefully they know how to work together otherwise it will be another poor team.

but they could just start blowing out teams that is def possible.....

I love this. How good does Adams feel right now.
Going to be interesting to see if their egos can take a backstep. Given none have rings I hope they can.

i think adams is cool, no one taking his spot. He's going to be the "enforcer" in there.

OKC has a serious squad right now..

this
just
got
interesting.

psdfkpsdokfpsdofksdp



09/23/2017

bw = 147
- 
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning
morning quad flexibility = kinda stiff
morning hamstring flexibility = kinda stiff
feel = ok

wakeup = 5:30 AM
- forced early wakeup


diet:
- 5:40 AM: 3carb pre-workout carb drink, fried banana in olive oil/salt
- 8 AM: workout: run
- 9 AM: protein + water
- 10 AM: 2 x avocados, banana, cold coconut water w/ pulp
- 11 AM: 1.5 hour nap
- 1 PM: 2 eggs sunny side up, 1 piece of sour dough bread, 2 x grape fruit
- 5 PM: coconut water
- 6 PM: workout: speed
- 8 PM: protein + water
- 9:30 PM: 2 x milk, 3 x banana, some water melon, some pine apple

didn't IG this, have a better idea on how to take it tmw.. going to try again damn good meal though..




stretch:
- 2 PM: soleus, during dishes
- 10:30 PM: everything before bed


quick log:

workout: 2 mile run
- 8 AM

moderate 2 mile run: 12:30 (6:03, 6:27)

happy with it. first hard run over 1200m in a long time. first 1km went good, ~5:50 min/mi pace (3:38), then i hit the spot where i normally lose speed (big winding turn), and never picked it back up again (I thought I did though). didn't look at my watch at all.






workout: light speed
- 6 PM

https://www.strava.com/activities/1198430187

low fuel, light relaxed speed, light jog back recovery: 25 x ~210m (mostly ~5:45 min/mi pace)
legs actually fairly dead from morning session, and didn't fuel up much .. figured i'd just hit a ton of relaxed short intervals at whatever pace my body gives me, felt good. pushed it a bit more towards the end. light acceleration. tried to just hit a relaxed but fast pace, that felt "sustainable", ie not forcing it.

light jog back recovery feels real good now. i'm back in decent shape. by the time I started the next interval, felt fully recovered.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147)]

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m)]
- total: 25941m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57)]
- TODO: 9/21

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning")]