Adarq.org

rest day #2!

leg alot better. probably could have run, but didn't. playing it safe. will probably do a light run tmw morning.

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06/18/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo strain barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7.5

wakeup = 06:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:45 AM: rxbar, water
08:00 AM: food: 4 x small belgian waffles w/ jelly/irish butter, banana, blueberries, coffee+protein drink, 2 x eggs, water
12:00 PM: food: work: steak, broccoli, rice, chicken hearts (eek lol), water
03:00 PM: food: lindor chocolates in coffee + 5 creams, water
04:30 PM: food: cheezits, water
07:30 PM: food: rxbar
09:00 PM: food: beet juice, peanutbutter banana bites, water
misc: some light quad stretching while at work

Silly question but how can you keep such a slow pace? Is it natural or you worked on that? I feel awkward below 7'/km ( ~11'/mile ), i want to stop 'running' and start walking. But i want to master that, slow running for long time would be awesome.

rest day.

left vmo not safe to run with.

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06/20/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (origin) strain slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:30 AM: rxbar, water
07:00 AM: workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, blueberries, water
12:00 PM: very tight ace bandage wrap, compressing the hell out of the injured area .. mostly on until 6 PM - helped alot
12:30 PM: food: beet juice, mixed nuts, lindor chocolate, water
03:00 PM: food: banana, protein bar, lindor, water
07:00 PM: food: char hut: big bite burger (medium) w/ pickles on the side, water
09:00 PM: food: apple cider vinegar shot, trail mix bar, water
09:15 PM: leg drain: 30 minutes


workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs
- https://www.strava.com/activities/1650598231


workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 *
06/04/2018: 102.5 *
06/11/2018: 100.4 in 6 days *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

great excerpt from running with the kenyans. this was my mindset from day1, it's the only thing that makes sense to me:

Interestingly, some of the athletes at the back of the race trail home in fairly slow times. I'm amazed to see 1,500m runners finishing in times slow than I used to run at school. I know the track is slow, but surely not that slow. The reason is that every athlete sets off as though he is going to win. Even after just two hundred meters, some athletes have started so fast that they are dropping out, sheepish grins on their faces, disappearing off the track and into the crowd. And if they don't drop out, those who went off too fast at the beginning end up jogging around to the finish.

Most Kenyan runners that I meet have a strong belief that they can win almost any race regardless of the opposition. They will make outlandish predictions about the times they hop to run, and afterward, when they don't run them, they will just laugh and say, "Next time I will do it."

Among the crowd, I bump into Brother Colm's assistant, Ian. I ask him why everyone starts off so fast. "It's okay," he says calmly. They already know how to train, but here they are learning to race. After this, they can run in Rome or Oslo."

This is the breeding ground for the great Kenyan runners of tomorrow. They may have natural talent - I see that every day on the roads in Iten - but now, here on the track, the fina piece of their apprenticeship is taking place: racing. And it's interesting to see that this is one area where they still have a lot to learn."

Lots of good stuff in this book, just loved that one because it's so simple: race to win. (<-- when you're in racing shape)

Quote from: adarqui on June 21, 2018, 07:41:44 am

Quote from: LBSS on June 21, 2018, 01:56:25 am

i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

Quote from: Southpaw on June 21, 2018, 04:35:06 am

how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 *
06/04/2018: 102.5 *
06/11/2018: 100.4 in 6 days *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

so clearly you dont think its necessary to slowly and gradually progress mileage like i read on other running websites?

for "noobs" ya.. for "non-noobs", not really.
+ also dependent on:
for "road running" mostly ya.. for "non-road-running", not really.

it also depends on the type of mileage. all mileage is not the same. slow relaxed mileage is very different than moderate effort mileage or high intensity efforts which most people get addicted to. It's much easier & safer to rack up slow relaxed mileage on grass/dirt, than it is to rack up moderate intensity mileage on asphalt, huge difference in stress experienced by the body. Anything on roads will beat you up more than grass/dirt.

For my slow relaxed progressions, it's usually 8:XX-10:XX min/mi on soft surfaces, feels easy on the body & makes me feel great/explosive. Most people I know who are around my speed or slower, are addicted to low 7's or sub7 mileage on roads. They won't do runs slower than that. IMHO, takes a toll, makes it harder to hit 100+ etc. I used to run exclusively on roads, I wouldn't run as much/long as I do on roads now, that's for sure - huge difference in how it makes me feel that evening or the following day.

You were on to something with the "barefoot grass runs"

pc!

light rehab day.

been experimenting with single leg running.........................

i've wanted to do this for a long time, think i might incorporate it more once i'm 100%.. ie, doing variations of running:
- normal run X, SL-L run Y, normal run X, SL-R Y
- SL-L run X, SL-R run X, run Y

where X/Y could be time, contacts etc. so today I did: run ~1 minutes, SL-R ~30s, run ~1 minute, SL-R ~30s as a test.. really enjoyed it. the SL contacts are very different. Even at a very slow pace, it's a very different kind of contact, much stiffer, lots of glute/calf/quad etc.

feels interesting transitioning from SL to normal as well.. body really wants to go fast after doing some SL running.

 

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06/21/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: ~4? horrible. dog kept waking me up, ant bites wrecked him.

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: banana, water
08:15 AM: workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
10:00 AM: workout: bw
10:15 AM: food: carrot juice, banana, water
11:00 AM: food: bolthouse protein drink, water
01:00 PM: food: 6" boreshead italian sandwich, some chocolates, water
04:00 PM: food: protein smoothie drink, chocolates, 2 x small nut mix bags, water
07:00 PM: food: rxbar, water
09:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, beet juice, water
09:30 PM: food: chocolate pudding thing with "oreo" cookies in it (from whole foods, good af and cheap!), water



workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
- https://www.strava.com/activities/1652810727

no pain. didn't do much tho just to be safe.



workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8