Adarq.org

Brandon York

5k:

https://www.strava.com/pros/2553474#interval?interval=201643&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/759426230



half marathon:

https://www.strava.com/pros/2553474#interval?interval=201645&interval_type=week&chart_type=miles&year_offset=0

https://www.strava.com/activities/773245801

nasty!@$!

absolutely disgusting .. flight nwh got this reverse mill down.

he's really good at large ROM windups.

some dunks from Friday.. 



<a href="http://www.youtube.com/watch?v=4DS5zX2-4yQ" target="_blank">http://www.youtube.com/watch?v=4DS5zX2-4yQ</a>

12/1/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 147 lb.
- 
morning resting heart rate = didn't measure
soreness = hamstrings moderate (right especially), calves slightly (right especially)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

11:30 AM

- 6 x eggs + english muffin + asiago cheese
- sweet green tea
- banana



Food

1:30 PM

- 2% milk
- banana



Food

3:30 PM

- whole chocolate milk
- quarter watermelon
- banana



couldn't make it to the group running session.. for numerous reasons. bleh.



Session: Evening

6:30 PM

long run: 9.17 mi in 1h:37m:44s
- didn't go as planned.............. 
- goal: ~7 min/mi pace for 9 miles
- result: success for 4 miles, cramped up at 4 miles, had to slow down.. once i slowed down, felt my calf a bit tight.. ran slow until mile 8 and my calf got really tight so walked home.. soleus most likely, is wrecked. 
- so the crazy thing is... this could be from stretching my calves/hamstrings last night.. after that stretching, when i went to sleep, when lying in bed my ankles plantar flexed and i could feel all of that weird soleus* tightness that usually means i'm wrecked.. so it's almost as if stretching tweaked it immediately.. anyway, upon waking up, it was gone.. so ya, it re-surfaced running.

another stretching related injury.. crazy thing is, man I barely stretched.. it was so light.. but it was calves + hamstrings which I haven't normally been doing - and i've experienced (a few times) similar things before



I have that 1-mile race on 12/7 so..... this isn't that good.

Tomorrow i'm just going to go on a very long, depressing recovery walk.. May have to do the same thing on Saturday.. if all is good, speed on Sunday/Monday, rest Tuesday, race Wednesday.

I dno though.. this hurts kinda bad.. could be bothering me for more than a few days.. but this stuff is hard to predict, i've had it extremely debilitating for one day then fine the next, stuff like that.





4th mile got a bit wrecked at the end because i cramped up at like 3.9 mi.




Food

8:30 PM

- whole chocolate milk



Food

9:30 PM

- propel
- 2% milk
- high protein oatmeal + honey
- banana



Session: Stretching

9:30 PM

- tons of hamstring stretching .. annoyed
- lots of calves
- some quad



Ice

12 AM - 12:30 AM

- iced my right calf
- "00:22 < adarqui> damn i just freaked myself out.. iced my calf for ~30 min .. so numb.. then i touched my calf and felt all of these lumps, scared the fuck out of me.. it was basically 'ice' though. HEH"



bleh.

Westbrook averaged a triple double for a month.. Apparently here's the list:

1. Oscar Robertson (7 months)
2. Wilt Chamberlain (2 months)
3. Russel Westbrook (1 month)

I just created a group in case any1 is on strava (I know a few are):

https://www.strava.com/clubs/242031

https://www.strava.com/clubs/adarq

following your basically linear improvement has been really fun. makes me want to run.

thanks man! and that's cool .. If you look at my previous few months, I haven't really done any LONG running.. it's all short/middle with lots of speed work. My legs felt really good the whole time.. so I think if you were to take a similar approach (low volume/moderate-high intensity), you could still improve vert without any fears. I didn't jump at all basically, during this time.. yet my legs still retained a decent amount of power/bounce and my jumping didn't feel bad at all on Friday, so that's promising. Had I been jumping, I imagine my SLRVJ would be pretty decent right now.

This running life is pretty cool.. I've met some nice/dedicated people too, which is really great. I guess the idea of competing is a great training stimulus too.. That's one thing we sometimes miss from training solo - that competition effect.. You get it when you dunk around tons of people, ie, when i'd go amp up and dunk in some gym/street court full of people hooping .. that extra adrenaline is basically that effect I feel when competing in running..

So that's a damn good training tool that was missing for me with running.. You're competitive so if you train for a 5k and run one, you'll probably get a bit hooked.

Plus.. there's so many hot women at these 5k races.. 

in my one truncated (by the DC sniper) year of HS xc, i think my PR was around 20:30. but i was a (1) a wuss and (2) didn't take it seriously. wonder what i could run now if i gave myself some time to ease into it.

that f'n sniper scared me to death.. I've mentioned it before to you, but we'd all be worried at the basketball courts.. Was just an eery feeling.

ya that's still a really good time, especially for not taking it serious. At most of these races, pretty fit people are still struggling to hit 20's and most people don't get sub 20.. so for "average but dedicated" athletes, seems like sub-20 is similar to 35" (maybe 34") RVJ or 30" SVJ. I wanted to actually do a "theoretical equivalence" (numbers out of a hat) of 1-mile/5k times to RVJ, i should do that, sounds fun.

The "wuss" part is really hard to overcome.. i'm still trying to overcome it haha.

one of our sister agencies sponsored a multi-distance event in the mountains this past summer, would be dope to run in the 5k race next year: http://yumtoyikes.com/2016/07/05/hunza-marathon-pakistan/. there were only two 5k participants, one man and one woman, and the guy ran 25:xx. in fairness, hunza is over 8,000 feet above sea level and mountainous as hell.

damn had you done it last year, guaranteed top 3.. lul.

How many people did the marathon? Seems pretty beast.

if they hold it at the same time next year i'll be in the states, but if i'm here then that could be awesome. going on a couple of these hikes has also made me want to run: trail running > road running.

ya I have no idea what that trail life is about.. I think i'd definitely enjoy it. I also wouldn't run trails while being obsessed with numbers, i'd run them slow and relaxed.. When I run "fast", everything is a blur.. You can't take anything in.

go get 17:59.

thanks man.. will try!!

my legs/body feel so destroyed from that dunk session .. going to do some speed tonight, curious to see if i'm able to get under 5 min/mi pace for "anything" .. cns was dead for the last speed session.

I need to be fully recovered on 12/7 (1-mile), 12/14 (1-mile), and 12/18 (5k).

im going to experiment a bit with adding in slow long volume, ie some kenyan stuff... curious to see if it helps.. so:
- speed: 2-3x/wk
- long slow volume: 2-3x/wk
- maybe one hard long run: maybe 1x/wk
- and light jumping (to make sure I can go do a dunk session whenever I want, and not die from it): ~2-3x/wk



pc!!!