Adarq.org

light day.

feeling better.

12/21/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 08:30 AM: wakeup
- 09:30 AM: light run
- 10:00 AM: beet juice, water
- 10:30 AM: 2 x orange juice, 3 x banana, water
- 03:00 PM: tons of salted almonds (nearly a 3000 kcal bag), water
- 08:30 PM: light run
- 09:00 PM: beet juice
- 09:30 PM: small piece of grilled chicken, 2 x veggie egg rolls, water
- 10:30 PM: leg drain: 30 minutes



09:30 AM: very light: 33 min ::: (grass) /// legs feel good - left hamstring a little buggy that's it, hope i'm not getting sick tho
- https://www.strava.com/activities/2028144361



08:30 PM: very light: 33 min ::: (grass, felt good) /// feel decent, could run good tmw, it's going to be very cold (55F)!! lol nice.
- https://www.strava.com/activities/2028836566



10:30 PM: leg drain: 30 minutes

30 min walk

Deadlift up to 405 mixed grip
Up to 365 (had 375) double overhand

Then machine work and biceps

It was crowded and we had a 2 hours squatter and his gf trying to take everything up (both squat racks and bench)  so I went over and just threw the weight off 1 of the bars on the squat rack and went at it.  I absolutely hate this time of the year.

hah. sucks.

- pull ups x 12
had 13 or maybe 14 if i pushed.

aaaah nice!

goofing off, amped because gf and i are heading out tonight! i'll work out while i'm in the states but not holding myself to any plan. i may post while i'm away but if not: merry christmas and happy new year, my adarq.org people. best wishes for the rest of 2018 and the beginning of 2019.

same to you LBSS!

have a great time back in the states.

update is if you do a race on a whim

let's turn it up a bit in 2019.

peace!!

2018 bring back the mile, recap

https://www.bringbackthemile.com/news/detail/the_best_mile_moments_of_2018

ches's 3:49... jacob's 3:52 @ like 17.. c'mon now.

It's funny cos ive tried the force myself out at a shuffle to warm up . But it seems my body is more 'efficient' at longer strides, so it ends up feeling not just unnatural at a glacial pace, but also not easy? last night's run i kept myself at a slowish pace thinking it would be more enjoyable (06:17 /km) and it was still fairly challenging. Morning runs just feel like torture every second, whether im warming up or running at my limit (which happens pretty much 99.0% of the time). During i just tell myself this isn't something i wanna do ever again. On the drive after the run i'm like i did it, bring on tmr. lol.

there's no such thing as a longer stride shuffle..

nah.. even the best runners in the world know how to shuffle. you're probably used to landing with foot further out in front of you, ie reaching out a bit. in a very light shuffle/trot, you land directly underneath you, just nice and relaxed. it's just a very limited ROM movement, ie, very short stride length, low stride frequency.. just really relaxed & gentle.

warmups should start out like that imho.

This morning i did a 500m warmup. It was prob the hottest morning run i've done. I wasted my winter doing stupid lyle mcdonald shit when i could have been making the most of those awesome conditions for getting into running shape! fuck that guy.

lool wuut.

but i digress. i jogged slowly out, then I walked a bit, sprint a bit (strides?), jogged a tiny bit more, and then when i hit 500m i just stopped. looked at my watch and this was the data for that 'run':

0.51km - 02:44 - pace 05:16"

so i have to some figuring out to do but i think any warmup is better than no warmup so i'll figure out what it takes my body to feel ready to go, which i dont have an answer for yet.

right it's something you'll need to learn about yourself.

just think of it like warming up soup.

ur soup. how would you heat up soup? u just throw the soup into a burning hot pan over incinerating fire? or you pour the soup into a pot, put it on the stove, and heat it up slowly. what if the soup is frozen? or just cold? or already warm af.

running and jumping is like that .. some days you need bigger warmups etc, some days - less so.

i've always been a fan of a progressive warmup. with jumping, i'd start out with dribbling, then go to layups, then work on very light jumps, trying to get sometimes millimeters higher per jump .. exercising lots of control, trying to take my CNS by the reigns. eventually working up to harder jumps from short run-ups, then harder jumps from nearly full run-up, then near max full run-up, then max full run-up etc.

i do the same thing with running.

also, for strides, they are ~20-100m .. i personally like them around ~20-50m, let's say 5-10s. 100m is too long for me, it's an actual effort.

and nah it's not a sprint. it's running, just fast running. but not sprinting.

u want to maintain running form, or the form you're basically aiming for during your actual run. and like i said before, it's progressive. ie, slow 30m stride, moderate 30m stride, bit faster than moderate 30m stride, fast 30m stride etc.

pc!

Larratt

looks "different" with less pec development. lats/arms huge obviously.

Bodyweight(AM): 82.0kg (20th dec)
Diet compliance: 9/9 days
Daily Squat: 33/33 days
Daily Run: 33/33 days
Basketball skill work:

Training:
AM run 2x1.75km run - see notes (PR)
PM BS 6x100, 2x120, 6x130(paused 1st reps), 1x140, 1x145, Belted BS 10x125
PM OHP 6x50, 4x57.5, 3x60, 5x50
PM Chinup 0x85(BW), 3x10, 5x5.
PM Back Xtn 19xBW(+20kg, band; PR)
Evening Ez Run 1.5km - 09:30, pace 06:17

Notes:
I split my AM run in half with a short stop in between instead of the U turn i'd been doing. So then have to wait for the watch to get a GPS fix and as soon as it did, i started the lap back. The interesting thing is it allows me to look at my watch and check the statistics for the two halves:

1/2: 1.75km - 09:34, Pace 05:23, HR 143, step freq 146, stride 122cm
2/2: 1.75km - 08:50, Pace 05:00, HR 135, step freq 146, stride 127cm

so im a lot faster in the 2nd. It would suggest if i was better warmed up for the first lap i'd have better overall times.

yup makes sense. that's the way it normally goes. unless you're running too hard from the getgo (ie race-life, or going too aggressive in a workout).

But It was quite hot again this morning and even running 200m is hard work and you don't wanna do superfluous running that doesn't 'count'. Maybe in time i'll be able to afford a warmup run prior?

nah.. you're just too "afraid" to run super slow. probably ego-ish etc. most people have that "issue".

my warmup pace is like 9:XX-11:XX min/mi, i look like a 90 year old man........... lmfao.

to warmup, go CRAZY slow and throw in progressively more intense short strides, until you are ready to go.

for speed workouts, I like to do:
- 1 mile very light (9:XX-11:XX min/mi)
- 1 mile with progressively more intense strides at 0, 0.25, 0.5, 0.75
- 0.5-1 mile extremely light
- crank

for light workouts:
- 1 mile very light (9-11 min/mi)
- pick it up slowly

Right now i'm struggling to just do the main run that i can't really think about adding a warmup. It would seem I run better in the morning than evening so im not sure what that's about considering evenings are much more comfortable conditions.

you might just be a morning runner. it's real. i'm an evening runner.

it can also fluctuate, and it's trainable.

Still, seeing rapid improvements in the sense that this was my 4th real world run ever. I also wanna point out I wore my new Adidas Ultraboost Uncaged  shoes(DA9163) for a test run. Pretty great for a first wear. I think i'll make them my main training pair. Later down the line I'll look to find a pair i can use to PR my (trail road) run. Suggestions welcome.

nice!!