9826
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9827
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 26, 2016, 01:49:20 am »Snow in the Sahara, looks pretty dope even though I hate snow
wtf? dope
9828
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 26, 2016, 01:48:25 am »ACHES/INJURIES: right ankle
SORENESS: none
MENTAL STATE: good
- warm up
getting groove back with jump rope
- plate jump squat 15s x 5,5
- SVJ x 4,4
- paused squat 110 x 5,5
eh, still don't feel that great
- bent over row 50 x 10+3+3+3
- bench 70 x 10+3+3+3
- some other crap that i forget
- hyper machine sit ups + mini BB x 10+3+3+3
- stretch
final workout before vacayyyyyyyyyyy.
thailand-singapore-malaysia-vietnam here i come.
dope! enjoy it man. get some sprints/runs in
9829
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 26, 2016, 01:38:49 am »Thats the kind of xmas dinner I need to strive for in the future, I think I've been ODing on sugar lately.
sugar is good prior to running.. but ya don't OD on it lool.
dinner was SOLID.. i've got leftovers for tmw.
pc!!
9830
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 26, 2016, 01:38:02 am »
a quick reply to ori biala's question on IG, but IG wouldn't let it through (probably too big):
oribiala@andrewdarqui what distance/type of speed work? How was the conversion from jumping to distance running go? What differences similarities , what you learn from it?
@oribiala well i made most of my running speed gains by doing a low volume/high intensity routine (mostly way over lactic threshold & in the vo2max zone).. some weeks I wouldn't even run more than 2 miles straight, but then i'd run a 5k race (3.1 miles) and still PR.. so I was doing tons of repeats with short rest or jog rest in the range of 100m, 200m, 400m, 800m 1k, and even 1-mile.. ie, 12 x 400m @ 3k pace with 1 minute rest, 6 x 800m @ 5k pace with 1 minute rest, 3 x 1km, 1 mile PR attempts, or 2 miles all out. I didn't do any long runs.
Also another technique I used, which I think helped alot, was simply trying to keep up with the fastest people in each race (and racing alot, nearly every weekend for ~2 months). So i'd be a 19:xx guy and try to keep up with 16:xx guys for as long as possible .. I could hang with them for about a mile then i'd be toast and have to fight just to finish the race. So I actually PR'd my mile in several races, i'd run like a low 5 minute mile for the first mile, then run low 6's for the next two. That helped me get under 19 minutes for 5k, for sure. My best 5k was 18:22 and I was beating the 16:xx guy for a little over a mile in that race, before my legs started dying. So taking those risks really helps IMHO.
Eventually I will need to figure out how to combine long runs, lifting, and speed work.. I made all of my gains from simply doing speed work and races, but, I can make alot more if I figure out how to combine long runs and lifting. So that's what i'm about to try and do now, figure out that portion of the puzzle.. The long runs are especially important because my resting heart rate is in the low 50's right now, so my stroke volume isn't as efficient as it should be. When I do lots of long runs I can get my resting heart rate into the low 40's -> if I combine that with speed gains, I should have a much higher capacity to maintain a faster pace.
As for the conversion from jumping to running, i'm more of a natural distance runner.. But, I didn't make a conversion because I detrained completely from jumping: 2012 - 2015 I ballooned up to 207 lb. and didn't train at all.. in early 2015 I started trying to get back into training, so I started with running. The only actual transition I ever made from jumping to running was at the end of 2012 when I started running while I was in peak jumping form; I could easily run 10-15+ miles out of nowhere, albeit slow.. my legs were bionic at the time. That's when I was transitioning into single leg jumping. But I only did that for about a month before I just stopped training completely.
There are major differences imho.. With jumping, you need to jump alot, but, you also need to perform the appropriate assistance work in the weight room for the most part.. It's very hard for someone with almost 0 explosive ability to simply jump high volume/high frequency and expect to reach an appreciable level.. So the weight room becomes almost essential. You need to build more mass in the legs/hips/calves generally, and improve limit/explosive strength & RFD.. As for running, you can literally avoid the weight room completely and still make incredible gains for many years. Here, you need to improve aerobic capacity (cardiac output), lactic threshold (increase mitochondria etc), running economy (speed work), and pain tolerance/mental game.. So you can technically just run and makes serious gains, you just need the mentality for it.
So strength work for jumping is in the weight room usually.. but strength work for running is improving your long runs & speed work. Don't get me wrong, some general strength training can potentially be beneficial, but it's not nearly as essential as it is with jumping, IMHO.
The biggest thing I learned from jump training vs running training is: jump training is easier & more fun, run training is harder & fun but also torture. However, improving jumping performance is harder, because it's a game of inches that requires several systems to perform optimally in an extremely short time frame; the nervous system is most important. Improving running performance is easier because you simply need to improve your cardiac output and body's ability to utilize oxygen/lactate; this is much more simple than fine tuning a nervous system. The crazy thing though, is how they are basically an inverse... Training for jumping is easier - even though you may be attacking heavy weights and jumping maximally, it's a brief effort, but it's harder to improve because of the limited time frame you have to express force. Training for running is absolutely brutal mentally.. I can't really recalling the "voices in my head" telling me to "quit" when doing jump training.. However, with run training, they pop into your head every time you challenge yourself, and even times when you're not challenging yourself.. It's a brutal mental battle.
As for injuries, i've had more training to improve running than I did with jump training.. the total volume of contacts (and messing with form - not a good idea) is probably to blame. I've also had some stupid injuries related to over stretching etc, like I did when I was jumping.. but the act itself, jumping vs running, i've had more direct injuries related to running.. Small bones in my feet freaking out, bottoms of feet freaking out, soleus freaking out, tweaking hamstring during sprints, hip pain at times (mostly when i was long running), knee pain at times (mostly when i was long running). I was much healthier when I stuck to my low volume/high intensity routine for ~4 months or so, believe it or not.
The biggest similarity, for me at least, is that both optimal jump performance & run performance happen when you're light and lean.. I'm not nearly as lean as I was when I was jumping/dunking, which is kind of crazy .. but, that has alot to do with the lack of lifting. In 2017 I plan to incorporate long runs and lifting back into my routine.. Hoping to get even lighter & leaner, stronger, and faster.
peace!
oribiala@andrewdarqui what distance/type of speed work? How was the conversion from jumping to distance running go? What differences similarities , what you learn from it?
@oribiala well i made most of my running speed gains by doing a low volume/high intensity routine (mostly way over lactic threshold & in the vo2max zone).. some weeks I wouldn't even run more than 2 miles straight, but then i'd run a 5k race (3.1 miles) and still PR.. so I was doing tons of repeats with short rest or jog rest in the range of 100m, 200m, 400m, 800m 1k, and even 1-mile.. ie, 12 x 400m @ 3k pace with 1 minute rest, 6 x 800m @ 5k pace with 1 minute rest, 3 x 1km, 1 mile PR attempts, or 2 miles all out. I didn't do any long runs.
Also another technique I used, which I think helped alot, was simply trying to keep up with the fastest people in each race (and racing alot, nearly every weekend for ~2 months). So i'd be a 19:xx guy and try to keep up with 16:xx guys for as long as possible .. I could hang with them for about a mile then i'd be toast and have to fight just to finish the race. So I actually PR'd my mile in several races, i'd run like a low 5 minute mile for the first mile, then run low 6's for the next two. That helped me get under 19 minutes for 5k, for sure. My best 5k was 18:22 and I was beating the 16:xx guy for a little over a mile in that race, before my legs started dying. So taking those risks really helps IMHO.
Eventually I will need to figure out how to combine long runs, lifting, and speed work.. I made all of my gains from simply doing speed work and races, but, I can make alot more if I figure out how to combine long runs and lifting. So that's what i'm about to try and do now, figure out that portion of the puzzle.. The long runs are especially important because my resting heart rate is in the low 50's right now, so my stroke volume isn't as efficient as it should be. When I do lots of long runs I can get my resting heart rate into the low 40's -> if I combine that with speed gains, I should have a much higher capacity to maintain a faster pace.
As for the conversion from jumping to running, i'm more of a natural distance runner.. But, I didn't make a conversion because I detrained completely from jumping: 2012 - 2015 I ballooned up to 207 lb. and didn't train at all.. in early 2015 I started trying to get back into training, so I started with running. The only actual transition I ever made from jumping to running was at the end of 2012 when I started running while I was in peak jumping form; I could easily run 10-15+ miles out of nowhere, albeit slow.. my legs were bionic at the time. That's when I was transitioning into single leg jumping. But I only did that for about a month before I just stopped training completely.
There are major differences imho.. With jumping, you need to jump alot, but, you also need to perform the appropriate assistance work in the weight room for the most part.. It's very hard for someone with almost 0 explosive ability to simply jump high volume/high frequency and expect to reach an appreciable level.. So the weight room becomes almost essential. You need to build more mass in the legs/hips/calves generally, and improve limit/explosive strength & RFD.. As for running, you can literally avoid the weight room completely and still make incredible gains for many years. Here, you need to improve aerobic capacity (cardiac output), lactic threshold (increase mitochondria etc), running economy (speed work), and pain tolerance/mental game.. So you can technically just run and makes serious gains, you just need the mentality for it.
So strength work for jumping is in the weight room usually.. but strength work for running is improving your long runs & speed work. Don't get me wrong, some general strength training can potentially be beneficial, but it's not nearly as essential as it is with jumping, IMHO.
The biggest thing I learned from jump training vs running training is: jump training is easier & more fun, run training is harder & fun but also torture. However, improving jumping performance is harder, because it's a game of inches that requires several systems to perform optimally in an extremely short time frame; the nervous system is most important. Improving running performance is easier because you simply need to improve your cardiac output and body's ability to utilize oxygen/lactate; this is much more simple than fine tuning a nervous system. The crazy thing though, is how they are basically an inverse... Training for jumping is easier - even though you may be attacking heavy weights and jumping maximally, it's a brief effort, but it's harder to improve because of the limited time frame you have to express force. Training for running is absolutely brutal mentally.. I can't really recalling the "voices in my head" telling me to "quit" when doing jump training.. However, with run training, they pop into your head every time you challenge yourself, and even times when you're not challenging yourself.. It's a brutal mental battle.
As for injuries, i've had more training to improve running than I did with jump training.. the total volume of contacts (and messing with form - not a good idea) is probably to blame. I've also had some stupid injuries related to over stretching etc, like I did when I was jumping.. but the act itself, jumping vs running, i've had more direct injuries related to running.. Small bones in my feet freaking out, bottoms of feet freaking out, soleus freaking out, tweaking hamstring during sprints, hip pain at times (mostly when i was long running), knee pain at times (mostly when i was long running). I was much healthier when I stuck to my low volume/high intensity routine for ~4 months or so, believe it or not.
The biggest similarity, for me at least, is that both optimal jump performance & run performance happen when you're light and lean.. I'm not nearly as lean as I was when I was jumping/dunking, which is kind of crazy .. but, that has alot to do with the lack of lifting. In 2017 I plan to incorporate long runs and lifting back into my routine.. Hoping to get even lighter & leaner, stronger, and faster.
peace!
9831
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 26, 2016, 12:58:45 am »
12/25/2016
Bio: Morning
last night's sleep: 12 hours
-
last night fell asleep: ~12 AM
wakeup = 12 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads moderately
aches = none
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 4
Food
12:30 PM
- bowl of cereal + 2% milk + honey
- green tea
- banana
Session: Afternoon
1 PM
- barefoot
bent warmup shoulder complex y-t-w: 2.5's, x 12
neutral grip pullups: BW x 6
pushups (shoulder width): BW x 15
calf raises (neutral): BW x 50
pullups: BW x 5
pushups (wide): BW x 20
calf raises (internal rotation): BW x 50
barbell half squat: 45 lb. x 10, 135 lb. x 20
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 15
barbell good morning: 45 lb. x 10, 95 lb. x 10
barbell quarter front squat: 45 lb. x 10, 95 lb. x 5
- weak on this .. need to attack this slowly
barbell front calf raise: 45 lb. x 10, 95 lb. x 10
barbell calf raise: 45 lb. x 20, 95 lb. x 20
barbell reverse curl: 45 lb. x 12
filed down CoC trainer closes: 3 attempts each hand
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 10
db front raise: 10 lb. x 10
db bent rear fly: 10 lb. x 10
db single leg deadlift: 30 lb. @ 10 each leg
- love these.
TO-ADD:
- barbell deadlift
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)
got lit up by mosquitos again.
Food
2 PM
- 2% milk
- green tea
Food
5 PM
- cheese and crackers
- x-mas dinner at my aunts (chicken, veggies)
- desert
Session: Evening
9 PM
- ate too much desert, wanted to lift
high rep nation:
- relaxed barbell half squat: 135 lb. @ 9 x 10, 1 x 20, 1 x 25
- for the 9x10, i alternated: wide stance, shoulders width, and feet together
easy reps.. legs felt really strong/light after. will probably be crazy sore from it.
Food
10:30 PM
- oatmeal + honey
- mixed nuts
- water w/ lemon
Bio: Morning
last night's sleep: 12 hours
-
last night fell asleep: ~12 AM
wakeup = 12 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads moderately
aches = none
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 4
Food
12:30 PM
- bowl of cereal + 2% milk + honey
- green tea
- banana
Session: Afternoon
1 PM
- barefoot
bent warmup shoulder complex y-t-w: 2.5's, x 12
neutral grip pullups: BW x 6
pushups (shoulder width): BW x 15
calf raises (neutral): BW x 50
pullups: BW x 5
pushups (wide): BW x 20
calf raises (internal rotation): BW x 50
barbell half squat: 45 lb. x 10, 135 lb. x 20
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 15
barbell good morning: 45 lb. x 10, 95 lb. x 10
barbell quarter front squat: 45 lb. x 10, 95 lb. x 5
- weak on this .. need to attack this slowly
barbell front calf raise: 45 lb. x 10, 95 lb. x 10
barbell calf raise: 45 lb. x 20, 95 lb. x 20
barbell reverse curl: 45 lb. x 12
filed down CoC trainer closes: 3 attempts each hand
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
db single leg deadlift: 30 lb. @ 10 each leg
- love these.
TO-ADD:
- barbell deadlift
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)
got lit up by mosquitos again.
Food
2 PM
- 2% milk
- green tea
Food
5 PM
- cheese and crackers
- x-mas dinner at my aunts (chicken, veggies)
- desert
Session: Evening
9 PM
- ate too much desert, wanted to lift
high rep nation:
- relaxed barbell half squat: 135 lb. @ 9 x 10, 1 x 20, 1 x 25
- for the 9x10, i alternated: wide stance, shoulders width, and feet together
easy reps.. legs felt really strong/light after. will probably be crazy sore from it.
Food
10:30 PM
- oatmeal + honey
- mixed nuts
- water w/ lemon
9832
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 26, 2016, 12:05:45 am »
yesterday, quick log, unfortunately.
12/24/2016
quads sore
evening run: 12 miles in 1h:35m:xxs
- 3 hard, 5 moderate, 4 slow
12/24/2016
quads sore
evening run: 12 miles in 1h:35m:xxs
- 3 hard, 5 moderate, 4 slow
9833
Boxing / Re: Boxing VR (Virtual Reality)
« on: December 24, 2016, 12:00:28 pm »9835
800m+ Running and/or Conditioning / Re: The Misc Running Records Thread
« on: December 24, 2016, 02:34:25 am »http://www.usatf.org/statistics/Records/masters_roadLDR.asp
Insanity strikes more raw and powerful than ever!
Guys in their 70s running sub-3h marathons and guys in their 80s running them sub-4h.
Guys over 70yo completing 100 mile races. In good time too, sub-24h , but i don't even care for that, just finishing a 100 miles race is insane enough.
But what about 5km that requires speed too?
21:59 , Warren Utes , 81 years old!!!
26:33 Hugh Campbell , 88 years old!!!!!!
33:46 Henry Sypniewski , 90 years old!!!!!!!!!#@$%@#$%@$^&*()_FFFFFFUUUUUUUUUUUUUUU
I am really lost for words!
dude........ it's ridiculous. what's funny is, what's more impressive? 33:46 5k @ 90 or ~14:xx 5k @ < 15-30 ... some of these age group records are crazy.. I imagine 33:xx 5k @ 90 is insane when you compare it to how many people at 90 can even finish a 5k..
T&F is cool.. age group records make it even more interesting.
I hope if I live to 90, that i'm still able to run.. and trying to set world records..
9836
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 24, 2016, 02:31:47 am »
USATF RUNNING CIRCUIT RECAP 2016
http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=191348
cool, usatf.tv
http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=191348
cool, usatf.tv
9837
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2016, 11:23:35 pm »
REST DAY.
12/23/2016
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~5 AM
-
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly, upper body (lats especially) slightly
aches = none
injuries = 2 toenails black, left shoulder slightly, right toes/forefoot pad moderately
quad stretches throughout the day = hardly any
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0
Foot Recovery
- walked around barefoot on rocks.. believe it or not this has helped me before, really stretches out the small muscles in my feet/toes & can apply some deep tissue pressure
- helped alot
Food
11:30 AM
- big bowl of cereal + 2% milk + honey
- green tea
- banana
Recovery
1 PM - 1:20 PM
- leg drain
-- feet were especially throbbing, more than previously .. maybe inflam in my feet from the toes/foot pad issue
-- felt better after
Food
4 PM
- half of a philly cheese steak
- pasta fagioli
- fries
Food
5 PM
- cookies and cream milkshake from kilwins
Session: Evening
6 PM
- barefoot
warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 3
- lats very really sore
pushups (shoulder width): BW x 10
- chest very sore
calf raises (neutral): BW x 45
pullups: BW x 3
pushups (wide): BW x 15
calf raises (internal rotation): BW x 45
barbell half squat: 45 lb. x 10, 135 lb. x 15
- hamstrings very sore
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 18
barbell calf raise (full rom): 45 lb. x 20
barbell reverse curl: 45 lb. x 10
filed down CoC trainer closes: 4 attempts each hand (right is stronger), stronger than last time
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 10
db front raise: 10 lb. x 10
db bent rear fly: 10 lb. x 10
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
TO-ADD:
- barbell deadlift
- barbell front squat
- barbell good morning
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)
wanted to add more but was getting lit up by mosquitos.
Food
7 PM
- 2% milk
- pre-made blueberry drink
Nap
7:30 PM - 8 PM
- dead
Food
9 PM
- oatmeal + honey
- 3 x banana
- propel
Food
12:30 AM
- 2% milk
- almond joy
- water w/ lemon
12/23/2016
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~5 AM
-
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes slightly, upper body (lats especially) slightly
aches = none
injuries = 2 toenails black, left shoulder slightly, right toes/forefoot pad moderately
quad stretches throughout the day = hardly any
standing desk (when on computer): no
feel = very tired
water = alot
mosquito bites: 0
Foot Recovery
- walked around barefoot on rocks.. believe it or not this has helped me before, really stretches out the small muscles in my feet/toes & can apply some deep tissue pressure
- helped alot
Food
11:30 AM
- big bowl of cereal + 2% milk + honey
- green tea
- banana
Recovery
1 PM - 1:20 PM
- leg drain
-- feet were especially throbbing, more than previously .. maybe inflam in my feet from the toes/foot pad issue
-- felt better after
Food
4 PM
- half of a philly cheese steak
- pasta fagioli
- fries
Food
5 PM
- cookies and cream milkshake from kilwins
Session: Evening
6 PM
- barefoot
warmup shoulder complex y-t-w: 2.5's, x 8
neutral grip pullups: BW x 3
- lats very really sore
pushups (shoulder width): BW x 10
- chest very sore
calf raises (neutral): BW x 45
pullups: BW x 3
pushups (wide): BW x 15
calf raises (internal rotation): BW x 45
barbell half squat: 45 lb. x 10, 135 lb. x 15
- hamstrings very sore
barbell curl: 45 lb. x 18
barbell rdl: 45 lb. x 10, 95 lb. x 15
barbell supinated bent row: 95 lb. x 10
barbell overhead press: 45 lb. x 18
barbell reverse curl: 45 lb. x 10
filed down CoC trainer closes: 4 attempts each hand (right is stronger), stronger than last time
db walking lunge: 10 lb. x 10 each leg
db lateral raise: 10 lb. x 10
db front raise: 10 lb. x 10
db bent rear fly: 10 lb. x 10
db single arm overhead press: 30 lb. x L=10, R=15
db single arm curl: 30 lb. x 10 each arm
TO-ADD:
- barbell deadlift
- barbell front squat
- barbell good morning
- single arm db bench press - or not.. where's my bench?
- barbell wrist curls (extension/flexion)
- db single leg calf raise
- db stepup
- dips (eventually)
wanted to add more but was getting lit up by mosquitos.
Food
7 PM
- 2% milk
- pre-made blueberry drink
Nap
7:30 PM - 8 PM
- dead
Food
9 PM
- oatmeal + honey
- 3 x banana
- propel
Food
12:30 AM
- 2% milk
- almond joy
- water w/ lemon
9838
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 23, 2016, 06:31:40 pm »
daaaamn.......................... this is going to be an insane dunk.
9840
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2016, 12:07:10 am »
12/22/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 154 lb.
- damn .. water retention lmao!!
morning resting heart rate = didn't measure
soreness = hamstring moderately, glutes moderately, lats moderately, shoulders moderately
aches = none
injuries = 2 toenails black, left shoulder moderately, right vmo barely - strain, some toes on right foot (still, actually from toe cramping getting out of bed , hurt around 12/14?)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
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.
o snap.. half marathons.
Food
12:30 PM
- big bowl of cereal + 2% milk + honey
- green tea
Food
4 PM
- whole foods
- pizza
- berry smoothie (coconut water, blueberries, strawberries, bananas) with whey protein
Session:Evening
7 PM
light speed: 10.02 mi in 1h:10m:57s @ 7:05 min/mi pace
- strava: https://www.strava.com/activities/809103521 <-- numbers are ~2 minutes off, seems like they counted my ~2 minutes of stopping to tie my shoe even though i paused my watch.
- endomondo: https://www.endomondo.com/users/26420622/workouts/849557409
- 400m's on/off
- didn't go HARD because legs (hamstrings/glutes) are pretty sore.
- at mile 5, I realized I could potentially get sub 40 for 10k so I pushed a hard 1.2 miles @ ~6:03 min/mi pace, was fairly close considering it wasn't a goal for the first 5 miles
- 10k PR: 41:00 garmin, 40:56 endomondo (-1 min ~40 seconds)?
- 10 mile PR: 1h:10:57s (dno previous pr)
- one hour: 8.71 mi (+0.2 mi?)
so a bunch of 'distance PR's without really trying for them.. that's a cool sign.
things looking good for when i eventually run a half marathon .. lol.
have to be careful with my right foot though.. that 'toe pain' from when my toes cramped up, seemed worse tonight than it's been.. so seems like it might actually be getting worse instead of better.. not good.. have to be careful.. during tonight's session i just kept thinking about my foot fracturing bleh.. so i stopped at 10 miles.. was going to push for ~13.1
Food
8:30 PM
- 2% milk
- banana
- cookie
Food
10 PM
- 6 x eggs + 2 x english muffin
- some stacys' pita chips
- some almond rocha? chocolate bar, amazing
- 2 x banana
- propel
- pre-made fruit drink
Food
11 PM
- ensure
Food
4 AM
- ensure
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 154 lb.
- damn .. water retention lmao!!
morning resting heart rate = didn't measure
soreness = hamstring moderately, glutes moderately, lats moderately, shoulders moderately
aches = none
injuries = 2 toenails black, left shoulder moderately, right vmo barely - strain, some toes on right foot (still, actually from toe cramping getting out of bed
, hurt around 12/14?)quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
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.
o snap.. half marathons.
Food
12:30 PM
- big bowl of cereal + 2% milk + honey
- green tea
Food
4 PM
- whole foods
- pizza
- berry smoothie (coconut water, blueberries, strawberries, bananas) with whey protein
Session:Evening
7 PM
light speed: 10.02 mi in 1h:10m:57s @ 7:05 min/mi pace
- strava: https://www.strava.com/activities/809103521 <-- numbers are ~2 minutes off, seems like they counted my ~2 minutes of stopping to tie my shoe even though i paused my watch.
- endomondo: https://www.endomondo.com/users/26420622/workouts/849557409
- 400m's on/off
- didn't go HARD because legs (hamstrings/glutes) are pretty sore.
- at mile 5, I realized I could potentially get sub 40 for 10k so I pushed a hard 1.2 miles @ ~6:03 min/mi pace, was fairly close considering it wasn't a goal for the first 5 miles
- 10k PR: 41:00 garmin, 40:56 endomondo (-1 min ~40 seconds)?
- 10 mile PR: 1h:10:57s (dno previous pr)
- one hour: 8.71 mi (+0.2 mi?)
so a bunch of 'distance PR's without really trying for them.. that's a cool sign.
things looking good for when i eventually run a half marathon .. lol.
have to be careful with my right foot though.. that 'toe pain' from when my toes cramped up, seemed worse tonight than it's been.. so seems like it might actually be getting worse instead of better.. not good.. have to be careful.. during tonight's session i just kept thinking about my foot fracturing bleh.. so i stopped at 10 miles.. was going to push for ~13.1
Food
8:30 PM
- 2% milk
- banana
- cookie
Food
10 PM
- 6 x eggs + 2 x english muffin
- some stacys' pita chips
- some almond rocha? chocolate bar, amazing
- 2 x banana
- propel
- pre-made fruit drink
Food
11 PM
- ensure
Food
4 AM
- ensure