Adarq.org

wednesday

- run 11.47km in 59:02
ran to and then around in victoria park. beautiful, got turned around a few times, went a bit farther than i intended.

- stretch

thursday

- walk a lot
spent most of the day wandering around london while gf studied. wouldn't ordinarily log but i walked at least 12-13 km over the course of the day, which is much above normal. the last time i walked that much and then tried to run a normal amount afterward i hurt my shin. hence no run yesterday on top of the walking.

awesome 

12-09-19

Plan going forward is something like this:

weighted chins 1x/week
OAC session 1x/week
run 3 or 4 x/week

Tomorrow will be a run, Saturday rest, Sunday weighted chins. OAC stuff for now seems to take too much out of me to be able to do it twice a week, and I feel like having some more rep work (even if it's just 3-5) on weighted chins is probably useful. Then as I get stronger and have adapted more to OAC worked I can drop the weighted chin stuff again.

OAC sessions will be focused on isometrics rather than eccentrics, since again they're a bit less draining. I'll do the 3-4x3-5s hangs w/ 40-60s rest session.

Feel a bit better having a vague structure again.

nice! it's an interesting combo: "run + climb (oac/pulls)". running keeps my pulls feeling decent, dno why. dips usually weaken but pulls stay strong - if i'm getting decent run volume / occasional speed work etc. the bf% improvements also help obviously.

just keep the running ez. don't go crazy with it and back off if you feel anything nagging - another one or two day's rest won't cause any setbacks. can always walk/run too, if you want to just stick to a schedule & aren't feeling too great.

pc!

yo man!!

Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood!

yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.

I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.

Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.

But yea, the biggest thing really is diet.

not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

yea def, that's always been my worst nightmare - almost a phobia of mine tbh.



Those ant videos you have are pretty cool!

pc man!

that miracle-stretch last night did the job so far.. feeling pretty good still. no real sign of re-tightening yet.

plz just relax & let go thnx.

up late because i kinda broke production earlier.. fml. :< fixed quick but took a while to recover everything that went "down the drain". got most of it back.

09/12/2019:

144

dinner:
- huge smoothie: 2 cups milk, 2 x banana, flax seeds, coconut shavings, lots of almond butter, cinnamon, honey
- then finished more almond butter out of the jar, with some more milk
- "stuffed"

09:00 PM: slight pool workout
- very light, just a few things in there .. ie some arm swimming for a few mins etc.

COPENHAGEN HALF MARATHON 2019-09-15 !!

This is always one of the fastest half marathons.

Kamworor plans to try and break the course record (58:40).

I downloaded the "cphhalf" app, apparently it has several video streams on it.. plan to try and watch it. Always one of my favorite races to watch.

https://cphhalf.dk/en/

kamworor also "designed" a shoe for this year's race, looks pretty slick, love the colors he picked:

https://cphhalf.dk/en/nike

excellent video.

<a href="http://www.youtube.com/watch?v=6rMjOzO5td0" target="_blank">http://www.youtube.com/watch?v=6rMjOzO5td0</a>

<a href="http://www.youtube.com/watch?v=uuTLqbQ3aV0" target="_blank">http://www.youtube.com/watch?v=uuTLqbQ3aV0</a>

damn he can fly. crazy how he chased some people down who looked like they had a sure "goal", but caught em.

more crazy pool stretching

09/10/2019:

147

injury areas tight today, but loosened up after intense pool stretch

dinner:
- epic smoothie, best one ive made thus far:
- 1.5 cups milk, almond butter, 2 x banana, flax seeds, coconut shavings, honey, and lots of cinnamon stick pieces (which I blended earlier to make "powder")
- soooo good.

PM: pool stretch
- intense
- focused mostly on int rot glute stretch
- loosened up alot after this