Adarq.org

02/08/2016

Bio: Morning

sleep = 7
wakeup = 7 AM
bw = 157 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 2
feel = good



Food

7:30 AM

- 1 x greek yogurt



Session: Morning

9 AM

bodyweight walking lunges:
- 6 x length of soccer field (~104 lunges per)
-- So.. 6 x ~104
-- pretty tough but.. was good.
-- legs super-swole after & all day.
- ~9:16 AM - ~9:45 AM (need to get an exact time next time, messed up)

upper body calisthenics:
- really strong.. taking last week off made me feel great
- very strong split-leg dips (BW x 9)
- very strong & fast (explosive) full range, close grip chinups: BW x 10
- bunch of other stuff, but only ~30 minutes, not an hour like usual

glute bridges:
- 1 x 20
- wanted to finish off with 5 x 50 but.. glutes were shaking so bad, so cut it.

calf raises:
- 1 x 25
- same as above (except 5 x 25)
- dead, done



Food

11 AM

- 1 x chocolate milk



Food

12 PM

- big bowl of red kidney beans and white rice, with jalapeno/serrano pepper
- a bunch of cape cod sweet red pepper chips, really good.. maybe 2 servings (~30+ chips)
- some almonds
- 1 x greek yogurt
- small bit of ice cream



Food

6 PM

- 5 eggs mixed with green pepper/mushroom
- big bowl of cheerios with honey & whole milk
- 1 x orange juice




legs are pretty dead.. hoping they aren't insanely sore tomorrow. I imagine they might be... :F I plan to run early in the morning so.. would be nice if they recovered quite a bit.

so i'm adding very high volume lunges into the mix.. also plan to add high volume glute bridges/calf raises. Also hill sprints at some point. And speed work on sat/sun.

So I might actually do this:
- M/W/F: lower + upper calisthenics/bodyweight
-- M/F are optional upper and/or lower.. ie, might want to just do upper on Fri before speed work Sat etc.
- Tu/Th: Long runs
- Sat/Sun: Running on a track and or hill sprints, more speed work oriented

pc!

I'm looking into muscle stims, looks like you might want too also haha.  Nothing worse than the days where its a struggle to put shorts on.

This is the one I got

http://www.amazon.com/gp/product/B007V42I0S?keywords=compex%20edge&qid=1455122421&ref_=sr_1_1&sr=8-1

should get it by friday so thats when I will test it out as long as there's no delays

I lied, should get it by monday because idt it has prime shipping I'm guessing?

light eating day, felt good.


02/10/2016

Bio: Morning

sleep = 8
wakeup = 8 AM
- too late, feh.
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = TONS: quads, glutes, hamstrings
- from most to least
- still extremely wrecked
aches = left big toe somewhat
injuries = toenails wrekt
bananas = 1
feel = good but sore



Session: Afternoon

1 PM

upper & lower calisthenics
- legs were dead but got some decent stuff done

upper:
- strong
- split dips moving back into a “planche” x 8. these were some of my best ever.
- L-sit dips: BW x 9 .. basically an L sit, and dipping. best ever.
- somehow very close on front lever.
- full rom explosive chinups x 10
- same bar dips: BW x 15, really good
- dead hang neutral grip pull-ups: BW x 9
- bunch of other stuff
- really good!

lower:
- tons of single & double leg calf raises
- single leg calf raise variations with opposite hip flexed, various degrees of lean
- lots of upright single leg hip extension PLUS knee flexion .. reps and holds. Holds were  causing my glute to shake like crazy.



Food

3:30 PM

- 1 x vitamin
- 1 x big blood orange
- 1 x banana
- 1 x water with lemon
- some watermelon
- some pasta with grilled chicken, spinach, and olives
- beet juice & tart cherry juice
- small chocolate bar



left wrist hurting like crazy out of nowhere.. disappeared later around 6 PM.



Food

8 PM

- 2 x egg rolls from whole foods
- 2 pieces of whole wheat bread with peanutbutter
- 1 x greek yogurt
- 1 x water with lemon



Session: Muscle Activation

8:30 PM - 10 PM

- lots of weird stuff with my hips/legs
- for example, just holding hip flexion and repping out minor flexions, while also doing those with internally/externally rotating hips etc.
- soo.. tons of stuff



hoping i'm not sore tomorrow morning so i can get in a long run.. but, not too optimistic about it. if I have "light soreness" i'd run, but not soreness this heavy.

pc

the obsession with forefoot is reborn.

 
 

This time however... i'm going to incorporate it instead of trying to always use it. For example, I might do speed work with forefoot (jog rest in between could be flat/heel-toe). I'll do my long runs heel->toe. stuff like that. So, as long as i'm focusing on it somewhat so that i'm slowly improving it, then maybe I can get ready to bust it out for a 5k.



02/12/2016

Bio: Morning

sleep = 7:30
wakeup = 7:30 AM
- too late, feh.
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = ALOT: quads, glutes, hamstrings (tendons too)
- from most to least
- still sore but getting better.
- right hamstring, right quad, right glutes more sore than left.
aches = lower back a little, right elbow a little
injuries = toenails wrekt
feel = good but sore



Session: Morning

9 AM - 10:15 AM

- strong!
- mostly did positional stuff, holds, weird movements etc
- L-sits with feet together and 'split position', L-hang, front-lever almost, planche progress (knees up position and hips extended/legs split)
- some nice chinup holds at the top with rotation
- single arm pushup holds (nice)
- lots of hip/calf stuff: single leg calf raises, single leg calf raise holds, standing hip ext, standing hamstring curls, single leg side bridges (great)
- at the very end repped out some split dips and hit BW x 9
- had fun



Food

10:30 AM

- 1 x whole milk



Food

12 PM

- big bowl of cheerios with honey and whole milk
- 1 x orange juice
- 1 x greek yogurt



Session: Evening

6:30 PM
- only planned on walking but had my XC flats on and wanted to experiment with forefoot running

walking mixed with light runs:
- runs of like ~100-800m, light/moderate/hard, forefoot

- so... played with a few things:
- light forefoot running
- moderate forefoot running
- hard forefoot running

 

- everything was near 9 mph or above:
- light forefoot running: 9-10 mph
- moderate forefoot running: 10-11 mph
- hard forefoot running: 11-12 mph

I obviously felt much faster at the same relative intensity compared to my heel->toe style... but I waited until I got home to check out the data. I felt like I was running over 10mph for most of the experimental runs. Most of the data confirmed that. I have to run considerably harder when going heel->toe to hit 10mph. Also when looking at my form (via shadow), my hips really extend soo much more "beautifully" when I use this forefoot style.

bottom line.. i'm much faster forefoot. The only problem.. which always pops up:
- left calf got very tight

I iced it when I got home, helped a little.

Btw this forefoot running was much less heel contact than you would see in forefoot middle distance running. Maybe I should write it as "sprinter-forefoot". nah, i'll just call it forefoot. I imagine if you slow-mo'd it, it would look similar to traditional forefoot middle distance runners.

anyway.. this bouncy style is a golden nugget. I've always known that, but, I veer away from it for various reasons (soreness, longer distances etc). I'm realizing though that I definitely need to keep this weapon ready at all times... so, time to incorporate it more into my training again.



Food

9 PM

- 6 x veggie dumplings
- 1 x tart cherry juice
- salt and vinegar chips
- bunch of java chip ice cream
- 2 x whole wheat toast with peanut butter
- 1 x 2% milk

was going to make this dope couscous dish but was too late.




ok so bottom line.. since I planned on focusing on speed work now (sat-track/sun-hills), I should probably try and improve my forefoot style on these days. On tues/thurs when I do long runs, I could stick to heel->toe. On mon/wed/fri I can always throw in some light "maintenance stuff" (drills, very short/relaxed runs, jump rope) etc mixed in with calisthenics etc. As long as I slowly develop this forefoot style, I think i'll be able to run to my potential (for 5k, not sure how i'd run with it for 13 miles given my calf, but who knows).

still pretty sore today.. ridiculous. ;f

i should be asleep right now. if i'm not wrecked tomorrow, i'm supposed to do my first track session.

i'm out of it while typing this.

gn!

02/13/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves (HORRIBLE), quads, glutes, hamstrings (tendons too)
- from most to least
- still sore but getting better.
- right hamstring, right quad, right glutes more sore than left.
aches = right elbow a little
injuries = toenails wrekt
feel = good but sore



Food

8 AM

- ito-en sugarless green tea (first caffeine drink in over a year probably)
- 1 x greek yogurt



Session: Morning

9 AM - 12 PM

warmup: walk/light sprints
- ~4 mi

run:
- 5.38 mi in 41:33
- 11 x 400m “fast” with 400m very light jog in between
- pace: 7:44 min/mi
- speed: 7.8 mph
- first 2 400’s near 11mph, ~5:30 min/mi
- calves/legs/body too dead to run powerfully though

splits:
- miles 1: 6:50
- miles 2,3: 7:12, 7:41
- miles 4,5,6: 8:17, 8:27, 8:12

cooldown: walk
- ~4 mi



Food

12 PM

- 1 x 2% milk



Food

2 PM

- amazing (israeli) couscous dish with sautéed olives, garlic, serrano, red pepper, grilled chicken,  squeezed lemon, olive oil
- 1 x beet + tart cherry juice
- 1 x blood orange
- some java-chip ice cream



Food

8 PM

- 1 x banana
- 2 x egg rolls
- some spicy pistachios
- a few red chill chips
- some brie and crackers
- water with lemon
- big bowl of fiber one cereal with 2% milk & honey



Session: Stretching

- throughout the day (~6-7PM, ~9-10PM)
- calves mostly.. forefoot propped up on a ~2-3" book. really good stretch
-- actually provided some relief.. calves are still destroyed but, stretching definitely helped.



i can barely walk. lmfao

pc

can barely walk. calves = wrecked.



02/14/2016

Bio: Morning

sleep = 8 hr
wakeup = 8 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves (HORRIBLE)
aches = none
injuries = toenails wrekt
feel = good but sore



Session: Morning

9:30 AM - 12 PM

walk: ~3 mi

calisthenics:
- upper & lower
- at the end of the workout: deep dips: BW x 14
- really good skin the cats
- best L-sit
- progress on front lever
- lower stuff was unloaded but still good .. hip flexors are def getting stronger


walk: ~3 mi
- playing around with walking techniques and looking at the watch data, funny how when i drop my hips and focus on glutes/low abs, i can hit ~4-4.5 mph consistently.



Food

12 PM

- 1 x 2% milk



Food

3:30 PM

- big bowl of pasta with grilled chicken



Food

9 PM

- 2 x whole wheat toast with peanut butter
- 1 x banana
- 1 x greek yogurt
- 1 x beet + tart cherry juice
- some water melon



Food

10 PM

- some ice cream



some calf stretching throughout the day.

amazing how wrecked my calves were after barely doing anything that friday night.. that's not good. eh.

pc

Lol I didn't even notice it was you without all the hair.