Adarq.org

- run 8.01 km in 40:03

- stretch

guy ran with me for a few km in the middle. on the inside of me so probably 6-10% slower. took me a little while to be sure he was trying to keep pace but eventually it was obvious. after about 6 laps he ran over to me and said, "thanks for the motivation!" and i gave him a high five and kept running.

hah awesome.

runner friendliness is great.

light day.

foot hurt earlier in the day, after my morning run (like last night). then disappeared completely. hope it stays gone.



01/14/2019

diet:
- light but good. oj/beet juice/bananas, whole milk/bananas, chicken quesadilla/entire loaf of french bread, some garbage probiotic yogurt fu*ked me up - disgusting. why did i even want to try that?



08:00 AM: light: 1h20m w/ light progression at the end ::: (grass, alt-sim, legs dead)
- https://www.strava.com/activities/2078063807





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footer stats:

top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0

this portion of the David Goggins interview is batshit. good stuff.

<a href="http://www.youtube.com/watch?v=h1Qenhp_s2g" target="_blank">http://www.youtube.com/watch?v=h1Qenhp_s2g</a>

wait, stamos, you're down to 220 pounds? how have i missed that in your journal?

u misread

I guess I will join. My hat off to acole14 for wasting me in our vertical gain competition..... I went negative 1 in while he at least maintained and gained.....

I am at 220 lb and sub 400 full paused squat, my prime was either many eyars ago at 178 lb and 315 or 215 and 405lb squat, not sure which one was better.....

dno which is better, but i'd go with lighter bw + strong squat rather than heavy bw + strong squat, even at the same relative strength levels. regardless, vert comp def needs more jumping.

doesn't matter what your squat is, if you're not jumping enough.

my 2cents!

pc!

- run 10.06 km in 53:13

- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10

- stretch

went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.

nice!

during an easy run, my splits usually get progressively faster (at the same level of effort) up to a point, then they steady out. body just gives you more as it warms up.

there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.

sounds like a great plan right there!

Got a bunch of do/don't, some will overlap with yours but I'm too lazy to keep cross referencing haha

-caffeine free herbal teas, primarily chamomile/valerian root/lemon balm
-avoiding caffeine (for whatever time frame works for you, we all metabolise it differently)
-taurine
-l theanine
-magnesium
-melatonin (I believe its OTC in the US?)
-5 htp/tryptophan
-carbs before bed (reasonable amount)
-limit fluids before bed else youll wake up to pee
-in winter in north/South latitudes morning Sad lamp/sun exposure
-blackout at bed, curtains, mask, blue light filter glasses, avoid screens or at least use a filter app like flux
-cool bedroom, comfortable bed/bedding
-bedroom only for sleep/sex
-don't train too late
-stretching/massage/foam rolling etc before bed
-ashwagandha (I love this supplement)
-bacopa
-phenibut (pharmaceutical and addictive but best sleep EVER)
-meditation anytime, learn to shush your mind
-gen relaxation, take a stroll, read a book whatever floats your boat
-some form of orgasm prior to sleep lol
-lots of protein seems to make me pee at night, clearing urea from your system maybe
-CBD helps me but some say it it hinders

nice!

training too hard close to sleep wrecks me. so i try to make sure those are just light runs.

ie, if i have an evening race.. takes me until like 2-3 AM to sleep.. just way too much adrenaline. really wrecks my sleep schedule. have to get better with that.



about 30-60 min before: turning the tv off, trying to get off the laptop, and turning off most lights etc - really helps for me.

Also if you have a night of insomnia refer to the super old post by Andrew titled 'can't sleep, who cares, go get it) lol

hah. i always forget about that article. most races i do, are lack of sleep: 5.x-6.x hours. really sucks but, still perform decent. would love to get back to getting 8 hours before races.

one technique is to sleep in 2 days prior, then make sure 1 day prior doesn't have much activity at all. this way, you fail to get enough sleep but, don't require as much soo.. evens out a bit.

Quote from: LBSS on January 12, 2019, 08:55:10 am

aren't you more likely to get shipped off to fight a war that my stupid bellicose-ass country wades into and australia supports reflexively? than to have to defend australia from some external threat, i mean.

In all likelihood yes. However, I still want to join to learn new skills, have new experiences, and also to receive the financial benefits- tax free income.

Who do you think the US will start a war with next

You mean other than the war Trump declared on the US a little over a year ago? dno, maybe Iran.