Adarq.org

ive linked this before but, couldn't find it today when I looked for it. reposting:

IAAF all time lists.

5k/usa example:

https://www.iaaf.org/records/all-time-toplists/middlelong/5000-metres/outdoor/men/senior?regionType=countries&region=usa&page=1&bestResultsOnly=true&firstDay=1899-12-31&lastDay=2018-09-01

light + speed + volume day.

then tmw = rest day.

---

09/01/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none really, right soleus bruise from that self massage last week (it looks WEIRD)
aches upon getting out of bed: right soleus bruise
calves painful to touch/massage = didn't check
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = crazy thick
morning adductor flexibility = loose
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~6
wakeup = 05:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

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

log:
05:45 AM: food: orange juice, rxbar, water
06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
09:00 AM: food: tangerine juice, water
09:30 AM: food: bolthouse breakfast smoothie, banana, rxbar, water
01:15 PM: food: char hut: 1/2 lb burger w/ bacon, tomato, jalapenos, lettuce, and pickles on the side, water w/ lemon
03:00 PM: food: berry smoothie, water
04:30 PM: food: dark chocolate cranberry peanut/almond mix (bad idea), water
06:00 PM: water
07:40 PM: workout: light + relaxed speed (grass/mush, CRAZY EXPLOSIVE, FOREFOOT, stomach bloated): 1h:20m @ {20 x ~150m, 4:1X-4:5X min/mi} ::: very solid session
09:30 PM: food: bolthouse breakfast smoothie, orange juice, banana, tons of water
10:00 PM: food: rxbar
10:10 PM: light gastroc stretches



that trail mix was a bad idea. wrecked my stomach. way too much nut-fat hehe.



06:15 AM: workout: light with speed (road surface, FOREFOOT, shirtless: felt cooler): 2h:7m @ hard efforts w/ full recovery: {0.6 mi, 3:01 / 5:07 min/mi} + {0.28 mi, 4:57 mm} + {3 x 0.20 mi, 4:48/4:38/4:36 mm} + {0.07 mi, 4:35 mm} ::: felt decent after 2 days rest
- https://www.strava.com/activities/1811665263
- pretty fast today
- calves twitching afterwards

when i push the speed on road, it feels like my grass form. i feel my best on grass. need to shift that over to roads.

also need to just keep cranking the speed. that's what keeps me strong.

going to be resting alot the next few weeks (at least). going to replicate what I did last December (1 on/1 off) peaking-ish phase, speed every session. mileage should still be high - will pile up on training days (doubles). that's what i've been doing this week.



^^ good speed on road surface right out of the gate, good sign.





07:40 PM: workout: light + relaxed speed (grass/mush, CRAZY EXPLOSIVE, FOREFOOT, stomach bloated): 1h:20m @ {20 x ~150m, 4:1X-4:5X min/mi} ::: very solid session
- https://www.strava.com/activities/1813028446
- calves twitching afterward

legs felt so strong/explosive. I wasn't ever worried about not getting under 5. Some of those 4:4X-4:5X's were really light.

power is coming back for sure.

stomach a bit wrecked, ate a ton of mixed nuts a few hours before, way too fat heavy.

knees/hips a little achy: those road runs recently definitely beat me up more than grass, I can feel it. Hope it doesn't turn into anything. Had I done those on grass, i'd be fine, no aches. grass ftw. BUT, need to get my "grass form" onto the roads. My grass form is definitely way more forefoot. This was on mush grass & still WAY faster than my road strides today - i'm analyzing it as I run and it just feels like I run with alot more "spring" (forefoot) on grass. On roads, it's like my body is afraid of the impact so I lengthen my GCT and run with a flatter strike.







^^ SOLID.


left calf a bit tight, felt it on the way home during the cooldown, some gastroc tightness

nice clip

<a href="http://www.youtube.com/watch?v=h_10nlUeupk" target="_blank">http://www.youtube.com/watch?v=h_10nlUeupk</a>

sdodkogkdsog

30 August 2018

Bodyweight@session : ???
Soreness : some mild here and there, like everywhere but mild, id call it systemic DOMS lol
Injuries/aches : none

1½ hours full court basketball.
WRECKED , absolutely wrecked!!! No subs so it was 90 minutes nonstop after what, 3 months?
Endurance was bad, but not as bad as i expected. Strength was good, speed was ok. But body was not ready for that. Now ( next day ) it feels like i was run over by a truck or sth.
Oh well, ballers gotta ball!   

hah. man you must feel wrecked. DOMS on DOMS.

hmm..

a few days ago, i measured my calves, with the intention of measuring them again to compare: ~13.5" seated.

tonight, they are CRAZY THICK, and i'm getting 13.75 or a little bigger (13.8ish). ie, standing up with fully straight legs is tough - they feel really thick/tight towards full knee extension.

second rest day.. wonder if my calves are somehow retaining a ton of fluid.

- run 6.88 km in 40:00; sprint x 180m, 150m, 180m at 1 km intervals in the middle

- walk 1.21 km in 10:37

- stretch

summer is BACK baby. jesus. face started burning so i pushed through to 40 minutes and then walked it out. hit peak speed of 32.6 kph/20.25 mph per watch, which translates to an 11.04 100. :shrugemoji:

why shrug emoji? because of the translation to 100m? or that it's still over 11? lol.

that's a great to speed. I think the women's top speed during the WR (flojo) was like 23 mph.

>= 20 mph is really moving.