Adarq.org

02/04/2015

bw = 177
soreness: glutes
aches/injuries: left shin splint (slightly)


Had this before, many times.. It always goes away, not so worried about it. It shuts down my jumping though. Can't jump for shit when I feel this in my shin/calf.


Morning Session: jog & sprint. bodyweight strength

shoes: xc900v2

Jog & Sprint: 3 mi
- decent

Jumps:
- barely tried, but wanted to get some jumping in. no rim touches.

Jog & Sprint: 0.5 mi
- decent

Bodyweight Strength:
- pushups: 21
- neutral grip pullups: 4
- sl semi-shrimp squat: 15
- sl calf raise: 20





Evening Session: jog & sprint, bodyweight strength

shoes: xc900v2

Jog & Sprint: 4 mi
- very fast
- (submax) sprints were 30-80 strides. Felt very good, nice and light/bouncy.
- Havn't sprinted that distance during my jog & sprint's until tonight. So, very happy with how i handled it..
- really feeling the physiological (vo2max/lactic threshold) improvements.


Bodyweight Strength:
- pushups: 20
- neutral grip pullups: 4
- sl semi-shrimp squat: 12


evening sessions definitely feel better than morning, in regards to running.

pC!

02/08/2015

might start focusing on grass surfaces. That's one thing i've actually never done in life. I've always trained on pavement/concrete/hard courts etc.


bw = 179
soreness = none
aches/injuries = right calf slight pull

Morning Session: jog, bodyweight strength

shoes: vibrams
surface: natural grass/dirt

Jog: 5 mi
- felt really good
- was able to get in to a midfoot form that i struggle with on concrete
- barely felt it in joints
- felt it more in muscle
- when i transitioned to sidewalk to cross the street etc, felt very light

Bodyweight Strength:

Pushups: BW @ 27
Neutral Grip Pullups: BW @ 5
SL semi-shrimp squat: BW @ 10 each



Evening Session: stretching

Tons of stretching. 'Splits' & Hamstring stretches showing progress


pc

you hear that adarq?

[aaaaaaaaaaaaaaaaaaaaaaaadaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaarq]

you hear that?

it's the call of the ultra.

hah no way. I need speed.

From the looks of it, i'm definitely topping off at 5k. Eventually i'll compete in some 5k's, have fun.. while still working on my hops/speed/power etc. Can't really do that with ultra's/marathons etc. I just like being able to go really hard in training, for < 45-60min.

I imagine I will always fall back to improving vert, 60m, 400m, 1600m, 5k.. big runs are fun but not at the detriment of power.

Also I just love running in vibram's. "Feels" amazing. I just need to avoid getting hurt while stepping up my vibram game. I run so much better in those shoes. When I consciously think about my mechanics/form/consistency/etc while i'm running, vibram running > *.

I hear people have problems 'running fast' in them, but I find it's the opposite. It's really hard for me to go slow in those shoes. Perhaps as I get into 'top form' it'll become harder to run at higher speeds, but, so far, i'm consistently much faster when I run in vibram's. FWIW, I walk faster in them too. It's hard finding race results of people who compete in them, doesn't seem like many folks are doing that. Perhaps people train in them and then race in normal shoes. I could definitely see myself running my 5k in them, if everything goes as planned.

It's pretty obvious i'm in to minimalist footware, given the fact that I dunked in NZWR's.. I'd never dunk in vibram's.. But I guess when it comes to running, I enjoy something even more minimal than XC flats etc.

I dno, I guess i'm full vibram bandwaggon at this point. (watch them hurt me and I end up running in basketball shoes, lulz)

pC!

02/10/2015

bw = 179
soreness = not much
aches/injuries = right calf pull slightly (getting better), feet


Morning Session: jog, bodyweight strength

shoes: vibram
surface: pavement/concrete

Jog: 3.5 mi
- very good run
- was able to get in several mid-foot runs
- felt light, fast, quiet (not noisy on ground contacts)

Bodyweight Strength:

Pushups: BW @ 25
Neutral Grip Pullups: BW @ 5
SL knee-extension (maintaining lean while in squat, extend): BW @ 10



Evening Session: stretching
- TODO tonight


Vibram runs.... <3

Once I can maintain midfoot for 3.5 mi, I should be flying. It's going to take some time but it seems easier to run midfoot in my vibram's than in any of the other shoes I have.

I ordered a few more pair, should be coming in tomorrow. I plan to keep one pair for wearing at work. Looking forward to wearing them all day long to get a bit more extra 'strengthening' throughout the day. I have the toesocks too so that my feet won't stink it up.

pC!

of course it's easier to run midfoot in vibrams, the shoe doesn't have padding that makes your heel closer to the ground than the rest of your foot!

right. but NZWR's didn't have much heel padding and my NB minimus shoes have vibram soles. When running, still "feels" easier to go midfoot in vibram's than either of those shoes. Sprinting I don't see as much of a difference. Though, sprints felt very good a month or so ago when I did them in vibram's.. might be too intense for my big toe tho, dno.

02/12/2015

bw = 182
soreness = both vmo's, quads, left calf
aches/injuries = left shinsplint still slightly, left heel slightly


Evening Session: run, bodyweight strength, stretch

shoes: vibram bikila evo
surface: pavement/concrete

Run: 3.4 mi
- ran slow on purpose, but still fast
- very relaxed, form was great
- barely broke a sweat yet had a great pace
- felt very light

Bodyweight Strength:

Pushups: BW @ 30
Neutral Grip Pullups: BW @ 5
SL semi-shrimp squat: BW @ 15 e
SL calf raise: BW @ 10 e
Standing hamstring curls: 15 e
Standing hip ext: 10 e




felt amazing tonight..

pC!

02/15/2015

bw = 182
soreness = calfs
aches/injuries = a few toes bruised, left shin splint slightly (feel it when jumping)


Afternoon Session: jump, bodyweight strength

Jumps:
- L-SLRVJ: 123" touch
- R-SLRVJ: couldn't get 120"
- shitty.. felt good though. havn't jumped in a while so, probably decent. Also the left splint thing holds me back.


Evening Session #1: run, bodyweight strength

shoes: vibram bikila evo
surface: pavement/concrete

Run: 3.4 mi
- fast
- more heel->toe than midfoot, but still fast
- felt very light


Bodyweight Strength:

Pushups: BW @ 32
Neutral Grip Pullups: BW @ 7
SL semi-shrimp squat: BW @ 12 e
SL calf raise: BW @ 10 e
Standing hamstring curl #1: 10 e
Standing hip ext: 10 e
Standing hamstring curl #2: 10 e
Standing straight leg hip flexion: 10 e
Standing hip adduction: 10 e
Standing double leg calf raise, full plantar flexion extending on to big toe: BW @ 10


None of those standing movements are with 'swinging'. Nice and controlled with pause. Feel like a 'chick' but also feel the activation/targeting these weaknesses, so it's all good.



Evening Session #2: stretch

- Bunch of stretching.


pC