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anyone ever used these to improve their uhm, abdominal aesthetics?

LBSS talking about the greek measurements in his log got me thinking - my waist is TOO BIG. around the navel is like 34+ all the time...even with abs. i look bloated aaaaaaaaaaaaall the time, enough for people to comment like 'woah you gained weight?' until i lift my top up and they like huh?

some of its probably my APT but other than fixing this i wonder if stomach vacuums could help? seems you dont have to dedicate much time to them, just wondered if anyone had any sucess?

i've done them (for several weeks) before to experiment, didn't notice much other than the ability to be more conscious about pulling my naval in.. lol

most people seem to find them effective tho.

<a href="http://www.youtube.com/watch?v=xqj5VV_ygDE" target="_blank">http://www.youtube.com/watch?v=xqj5VV_ygDE</a>

the packers/cowboys playoff game was amazing.

run day.



01/16/2017

Bio: Morning

last night's sleep: 9 hours
last night fell asleep: 2:30 AM
wakeup = 11:30 AM
bw = 158 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly (probably from recent stretching)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Potential Races

- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

11:30 AM

- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea



Stretching

2 PM - 3 PM

- mobility + stretching
- lots of stuff



Food

4 PM

- oatmeal + honey
- sweet green tea
- 2 x banana
- 1/2 pre-made fruit drink


Session: Evening

7 PM

long slow run with some speed sprinkled in: 15.03 mi in 2h:17m:56s @ 9:11 min/mi pace
- my favorite long run session so far!!
- hit some decent speed during my short speed intervals, sub 5 pace for a few of them - which is what i was hoping

I think this is my favorite "long run variation" .. majority slow and relaxed, but a few hard runs/sprints mixed in. I had a 0.3 mi @ 4:59 pace in there which is good, haven't gone that speed in about a month. I might do more of these sessions; I really miss going "fast". I need to get some kind of near-max speed in every session like I was doing the previous 5 months, that makes running way more fun to me.





happy about it.

i think i just love running fast.. so if i can hit some serious speed for a small portion of a long slow run, i'm happy. lol. 6+ min/mi pace makes me sad.. 5:xx min/mi pace is ok.. 4:xx min/mi pace makes me happy.

i mean the feeling is just so much different.

legs/shoulders felt very loose/snappy tonight. mobility/stretching stuff i've done the last few days probably helping already. also my calves didn't bug me at all during the run .. left achilles slightly, but, kinda expected something like that given i havent run that speed in a while. quads felt kinda numb at one point tho, was odd.

i ran in my XC flats too.. i love those damn shoes.. those are definitely my "speed shoes". My nb rc5000v2's are definitely my distance shoes.

so i can run long & slow in my xc flats, but they are meant for some very fast efforts.

nb's are meant for consistently moderate pace long runs.



Food

10 PM

- oreo blizzard from DQ
-- someone got it for me and i didn't turn it down.. LMFAO
- propel
- 1/2 pre-made fruit drink


Food

12 AM

- vanilla soy milk
- banana
- propel
- 1/2 gingerale



DUDE I LOVE VANILLA SOY MILK.

been planning to experiment with less cow milk, see if i drop weight easier.. so replaced some of my cow milk intake with soy milk.. and man o man i'm loving the taste of vanilla soy milk. hahah. 

tmw might be some more mobility/stretching stuff + limb isolation + cardio lifting (light).

beast.

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

https://www.washingtonpost.com/news/early-lead/wp/2017/01/14/high-school-runner-shovels-entire-track-lane-after-snowstorm-just-to-avoid-the-treadmill/?utm_term=.4fcad43fedf0

<a href="http://www.youtube.com/watch?v=YCpokhkkx3U" target="_blank">http://www.youtube.com/watch?v=YCpokhkkx3U</a>

<a href="http://www.youtube.com/watch?v=RREo2BysYS4" target="_blank">http://www.youtube.com/watch?v=RREo2BysYS4</a>

"Hey man, what ya doing today?... Well not sure, probably just some submax paused singles @ 280kg and a few light powercleans." 

This guy never ceases to amaze me... has a damn strong bench too. I wonder if he is clean though.

i kinda remember when he was just 'kinda strong'.. he's been a freak for a while now. crazy.

run day.



01/14/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~3:30 AM
wakeup = 11:30 AM
bw = 158 lb.
- 
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toes on left foot achy
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back)
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Potential Races

- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

11:30 AM

- big bowl of cereal + 2% milk
- green tea



Food

3 PM

- watermelon + blueberries



Food

4 PM

- 2 x pizza
- some pesto + bread
- smoothie + whey protein
- cookie



Session: Evening

7 PM

long run: 13.12 mi in 1h:42m:32s @ 7:48 min/mi pace
- last 1.5 miles on turf/grass
- first mile was good, but apparently too fast.. legs/body felt dead shortly after
- the rest of the run sucked
- got in some decent 'intervals' towards the end .. crazy how fast they felt but they were barely under 6 min/mi or over 6 min/mi ... when i'm fatigued, what 'feels fast' is really alot slower



- my legs, calves, and feet felt pretty wrecked after... i should be feeling 'better' now, not worse.. odd.. looking at lifting as the possible culprit and/or those heavier shoes... and/or losing flexibility. I feel tighter, stiffer, etc..



Food

9 PM

- ensure
- gingerale



Stretching

tons of stretching after the run, when i got home



Food

10 PM

- 2% milk
- cookie



Food

12:30 AM

- grilled chicken
- almond milk
- propel



Stretching

going to stretch before bed



might barely lift tomorow.. might actually do some light limb 'strength' movements and a ton of stretching.. dno

also i need to make sure not to wreck myself with stretching.

I actually feel a little weird (icky/unhealthy) lately.. I think I might be eating too much............. heh. dno.



also measured my RHR today a few times in the morning, was ~49.. so it's definitely dropped a bit.