4366
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: August 19, 2018, 04:08:40 pm »
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4367
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2018, 11:53:12 pm »
light + long day. need to open up my lungs.
08/18/2018
bw = 141
bw before bed last night = ?
soreness = hamstrings/quads/calves slightly
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 9
wakeup = 09:30 AM (slept in)
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: 21/28 (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:
09:45 AM: lots of water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
11:45 AM: grapefruit juice, water
12:00 PM: food: koia coconut almond drink, rxbar, water
03:30 PM: food: koia cinnamon almond drink, water
04:30 PM: food: 3 x small home-made carrot cake, brie/crackers, water
06:30 PM: food: rxbar, water
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
09:45 PM: food: 2 x grapefruit juice, 2 x banana, turmeric / apple cider vinegar drink, water
10:30 PM: food: rebbl chocolate mocha drink
11:15 PM: food: 2 x grapefruit juice, water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
- https://www.strava.com/activities/1780794317
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
- https://www.strava.com/activities/1781771118
08/18/2018
bw = 141
bw before bed last night = ?
soreness = hamstrings/quads/calves slightly
aches/injuries = some stretching related aches (ham tendons/etc)
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 9
wakeup = 09:30 AM (slept in)
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: 21/28 (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:
09:45 AM: lots of water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
11:45 AM: grapefruit juice, water
12:00 PM: food: koia coconut almond drink, rxbar, water
03:30 PM: food: koia cinnamon almond drink, water
04:30 PM: food: 3 x small home-made carrot cake, brie/crackers, water
06:30 PM: food: rxbar, water
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
09:45 PM: food: 2 x grapefruit juice, 2 x banana, turmeric / apple cider vinegar drink, water
10:30 PM: food: rebbl chocolate mocha drink
11:15 PM: food: 2 x grapefruit juice, water
10:30 AM: workout: completely toast / light trot (grass/dirt/rocks, barely sick, hams/quads/calves sore, fasted): 1h10m ::: hoping to go long/light tonight
- https://www.strava.com/activities/1780794317
07:50 PM: light long (grass, hams/quads/calves sore): 2 hours ::: felt good, much needed lung opener. need to do a 3 hour session soon too. // 135 after run
- https://www.strava.com/activities/1781771118
4368
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2018, 11:26:34 pm »
yesterday. logging from memory 
was too hard to log properly, given the distance i had to travel to/fro.
oh ya this was my first race at 36 y/o lool.
08/17/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:30 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: 21/28 (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: 38
HR high: ?
log:
08:35 AM: lots of water
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
09:35 AM: food: grapefruit juice, water
10:00 AM: food: orange juice, banana, rxbar, koia coconut almond drink, water
12:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl golden milk drink, water
04:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl strawberry drink, water
05:30 PM: food: rxbar, water
06:30 PM: cold water (scorching hot outside)
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
07:30 PM: tons of water, dead
08:30 PM: food: rxbar
09:30 PM: food: coldstone: chocolate ice cream w/ brownies in a waffle bowl AND an oreo milkshake w/ whipped cream, omg needed that
11:00 PM: water
11:15 PM: light stretch: full body, short holds (1-2s), lots of hamstring, some quad, upper, barely any calf .. felt this the next day :/
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
- https://www.strava.com/activities/1778312494
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
- https://www.strava.com/activities/1779333791
- https://runsignup.com/race/results/?raceId=62339#resultSetId-126766
- 3rd OA @ 18:01
- 21st top3 this year, out of 28 races
- first race @ 36 y/o
was too hard to log properly, given the distance i had to travel to/fro.
oh ya this was my first race at 36 y/o lool.
08/17/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = none
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8
wakeup = 08:30 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: 21/28 (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: 38
HR high: ?
log:
08:35 AM: lots of water
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
09:35 AM: food: grapefruit juice, water
10:00 AM: food: orange juice, banana, rxbar, koia coconut almond drink, water
12:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl golden milk drink, water
04:00 PM: food: 1/2 croissant turkey & cheese sandwich (OMFG), rebbl strawberry drink, water
05:30 PM: food: rxbar, water
06:30 PM: cold water (scorching hot outside)
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
07:30 PM: tons of water, dead
08:30 PM: food: rxbar
09:30 PM: food: coldstone: chocolate ice cream w/ brownies in a waffle bowl AND an oreo milkshake w/ whipped cream, omg needed that
11:00 PM: water
11:15 PM: light stretch: full body, short holds (1-2s), lots of hamstring, some quad, upper, barely any calf .. felt this the next day :/
09:00 AM: workout: light recovery (grass/dirt/rocks, barely sick, feel good): 32m ::: 5k race tonight most likely!
- https://www.strava.com/activities/1778312494
07:00 PM: race: Beach 2 Beach 5k: 3rd OA @ 18.01 ::: comfortable 5:27 first mile, clogged nose - rough - still wouldnt have gotten 1OA tho, kid was fast
- https://www.strava.com/activities/1779333791
- https://runsignup.com/race/results/?raceId=62339#resultSetId-126766
- 3rd OA @ 18:01
- 21st top3 this year, out of 28 races
- first race @ 36 y/o
4369
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: August 18, 2018, 11:11:15 pm »Took two weeks off from all lifting due to some patellar tendinitis (I think) in my right knee. Weighed in at 195 last night. Holy fuck me. Going to switch up training. Gotta lower volume on upper again and raise weight. Hit a plyo/speed day again and start peaking compound lifts. Paused 405 on my squat last night. Doubles at 365. Way back on volume. Did hit some seated box jumps and such. Definitely feel powerful but no springy. That was evidenced today while hooping. Got "up" but felt like a struggle. Hit some lobs and such but I could definitely feel all the extra weight lol!
your knee is ok now though? if it's not, i'd baby it some more, that sounds intense if it's still bothering you. if it's ok though, ease into it!
and ya, that feeling of extra weight to the point where you can feel it simply weighing you down, what a sh*t feeling.
Quote
Need to rededicate myself to logging. Keeps me focused, motivated, and on point with training sets/reps/schemes.
^^ nice & yup ;f
4370
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 18, 2018, 11:09:24 pm »- run 7.63 km in 38:32 (light strides x 200m at the beginning of km 4,5,6,7)
- stretch
the strides were submax, just threw them in to get something a little more high-intensity in. felt the right knee sprinting pull/tightness a little on the first rep and held back a bit after that.
Quote
heading to southeast asia tonight for a week on the beach!
ahhh nice!!
4371
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: August 18, 2018, 10:52:37 pm »
the guy who beat me straight up last race. he was tailing me, really breathing hard af, for 1.5 miles, then i started fading, and he stayed until 2, then he made a move and i couldn't stick, i was dead. he was dead too but he just pushed through it.
anyway, he's not necessarily "faster" than me, i mean by the stats he's way slower on avg, but he's an ironman guy, and those guys are fu*king tough. he showed his toughness in that race, really impressive. I mean he doesn't get into sub18 much but he hung with a 5:27 first mile, that seems outside of his "norm" i imagine. just shows how important "guts" are. he hit like 17:4X that race. Honestly i thought he was going to be toast by 2.. he just sounded like he was overworking. but then it turned out I was toast, and he was toast-but-kept-pushing.
lots of ironman's, triathlons, etc.
he was a really nice dude too.
https://www.athlinks.com/athletes/173894410/results
i've trained with a "former top sfl ironman guy" before, those dudes are tough. they really know how to grind out the pain.
anyway, he's not necessarily "faster" than me, i mean by the stats he's way slower on avg, but he's an ironman guy, and those guys are fu*king tough. he showed his toughness in that race, really impressive. I mean he doesn't get into sub18 much but he hung with a 5:27 first mile, that seems outside of his "norm" i imagine. just shows how important "guts" are. he hit like 17:4X that race. Honestly i thought he was going to be toast by 2.. he just sounded like he was overworking. but then it turned out I was toast, and he was toast-but-kept-pushing.
lots of ironman's, triathlons, etc.
he was a really nice dude too.
https://www.athlinks.com/athletes/173894410/results
i've trained with a "former top sfl ironman guy" before, those dudes are tough. they really know how to grind out the pain.
4372
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2018, 09:58:48 am »
saw one person i know out there haha. he won masters. dude is a beast. think he hit 19:17 @ 47 y/o, also he's jacked.
#lifegoals. crossfit results without crossfit method.
ya i'm not sure if he lifts, or if he's just naturally jacked. it's odd. he never posts lifting stuff.
he's going to drop some 18's when it cools off i imagine. pretty fast for a guy his size/age.
?taken-by=davidpblanchard
?taken-by=davidpblanchard
4373
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 17, 2018, 11:52:10 pm »
will journal tmw. tired af.
rough race, felt strong/good but, nose was completely clogged. bleh. i'm a mouth breather (proper) when running but, i think i also breathe through my nose (both = better). could definitely notice the difference.
still got 3rd OA
5:27 first mile. 5:54 2nd mile
https://www.strava.com/activities/1779333791
a few XC teams out there.. or just one massive one, not sure. top 50 had a ton of teenagers in it. #1 OA dropped 16:27, a 4:29 miler kid. he is fast, had some very impressive form. I wasn't too far behind on the first mile, but disappeared by mile 2.
all good, was fun.
saw one person i know out there haha. he won masters. dude is a beast. think he hit 19:17 @ 47 y/o, also he's jacked.
rough race, felt strong/good but, nose was completely clogged. bleh. i'm a mouth breather (proper) when running but, i think i also breathe through my nose (both = better). could definitely notice the difference.
still got 3rd OA
5:27 first mile. 5:54 2nd mile
https://www.strava.com/activities/1779333791
a few XC teams out there.. or just one massive one, not sure. top 50 had a ton of teenagers in it. #1 OA dropped 16:27, a 4:29 miler kid. he is fast, had some very impressive form. I wasn't too far behind on the first mile, but disappeared by mile 2.
all good, was fun.
saw one person i know out there haha. he won masters. dude is a beast. think he hit 19:17 @ 47 y/o, also he's jacked.
4374
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: August 17, 2018, 02:25:07 pm »
incredible race on the men's side.. what a finish, so crazy. man these dudes are just blazing fast. I've seen Bernard Kimeli before, like the way he runs.
women's side: blow out.. joyciline jepkosgei is nuts. 29:43 10k, for a woman. c'mon. flying.
<a href="http://www.youtube.com/watch?v=rdqUD_e-Dls" target="_blank">http://www.youtube.com/watch?v=rdqUD_e-Dls</a>
women's side: blow out.. joyciline jepkosgei is nuts. 29:43 10k, for a woman. c'mon. flying.
4375
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: August 17, 2018, 01:33:54 pm »
Dathan is such a grinder. He often has pain on his face, just pushes it. Always tries to front run. beast.
<a href="http://www.youtube.com/watch?v=WX0HqzjUyw4" target="_blank">http://www.youtube.com/watch?v=WX0HqzjUyw4</a>
4376
400m Sprinting or Shorter / Re: Sprint Videos
« on: August 17, 2018, 12:09:16 pm »
this is cracking me up.
dude gone.
dude gone.
?taken-by=flotrack
4377
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: August 17, 2018, 12:06:45 pm »
clip gets good. flying ez.
?taken-by=_parker_stinson_
4378
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 17, 2018, 11:23:54 am »
right calf felt amazing upon waking up today.. that deep self-massage "hit the spot". usually when i wakeup (many months now), my first steps out of bed, i feel that dead feeling/slight pain in my right calf. it goes away as it warms up. comes back when it cools down etc.
today, 0 pain/dead feeling. also 0 upon starting my light run.
left hamstring "sensation" disappeared as well (at least for now). I kept calling it "odd" because it wasn't just a normal tweak/pain, almost like something else was going on in there.
anyway, need to dig into some spots more often, but safe dig.
Also need to see a pro deep tissue massage therapist once in a while.
today, 0 pain/dead feeling. also 0 upon starting my light run.
left hamstring "sensation" disappeared as well (at least for now). I kept calling it "odd" because it wasn't just a normal tweak/pain, almost like something else was going on in there.
anyway, need to dig into some spots more often, but safe dig.
Also need to see a pro deep tissue massage therapist once in a while.
4379
Basketball / Re: The Basketball Misc Thread
« on: August 17, 2018, 11:19:49 am »
Zion debut.. some impressive highlights. a few nasty dunks too. man, he is strong.
i'm curious what he's going to look like in a few years.. he's kinda Barkley-ish, but with more offensive potential i imagine.
<a href="http://www.youtube.com/watch?v=WjO4zweaD2w" target="_blank">http://www.youtube.com/watch?v=WjO4zweaD2w</a>
i'm curious what he's going to look like in a few years.. he's kinda Barkley-ish, but with more offensive potential i imagine.
4380
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2018, 11:07:25 pm »
left hamstring slight tweak, felt better after i did an evening light trot. it's an odd tweak tho, feels more like a "sensation" than pain ... very odd heh.
08/16/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = left hamstring minor tweak (odd stuff), right calf/soleus like usual
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 9.5
wakeup = 09:30 AM (slept in, needed it)
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: 20/27 (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: 31
HR high: ?
log:
09:45 AM: very light stretch (left hamstring felt weird)
10:00 AM: food: 4 x banana, orange juice, rxbar, water
01:00 PM: food: beet juice, protein trail mix bar, water
03:00 PM: food: 4 x hersheys chocolates
04:30 PM: food: rebbl turmeric/golden milk drink, rxbar, water
06:30 PM: lots of water
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
09:00 PM: food: sauteed broccoli/cauliflower/carrots, small chicken tender wrap, some multigrain sourdough, water
10:00 PM: food: koia cinnamon almond drink, banana, rxbar, water
10:30 PM: some hard af deep tissue massage on my right calf.
after im done doing it, no pain when i get up and walk initially. it's just a "dead pain" when i initially get up/walk etc. really annoying. i'll feel it other times too. probably have a bunch of scar tissue in there from multiple soleus strains etc. anyway, dug in really deep. hit some spots.
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
- https://www.strava.com/activities/1777355806
- 10:XX pace
hamstring felt way better afterwards. like i keep saying, very odd.
08/16/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = left hamstring minor tweak (odd stuff), right calf/soleus like usual
other = cold improving
calves painful to touch/massage = more so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose, less thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 9.5
wakeup = 09:30 AM (slept in, needed it)
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: 20/27 (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: 31
HR high: ?
log:
09:45 AM: very light stretch (left hamstring felt weird)
10:00 AM: food: 4 x banana, orange juice, rxbar, water
01:00 PM: food: beet juice, protein trail mix bar, water
03:00 PM: food: 4 x hersheys chocolates
04:30 PM: food: rebbl turmeric/golden milk drink, rxbar, water
06:30 PM: lots of water
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
09:00 PM: food: sauteed broccoli/cauliflower/carrots, small chicken tender wrap, some multigrain sourdough, water
10:00 PM: food: koia cinnamon almond drink, banana, rxbar, water
10:30 PM: some hard af deep tissue massage on my right calf.
after im done doing it, no pain when i get up and walk initially. it's just a "dead pain" when i initially get up/walk etc. really annoying. i'll feel it other times too. probably have a bunch of scar tissue in there from multiple soleus strains etc. anyway, dug in really deep. hit some spots.
07:50 PM: workout: light recovery (grass/dirt/rocks, minor hamstring tweak last night (doing nothing), barely sick): 34m ::: hoping to do a 5k race friday night - dno tho.
- https://www.strava.com/activities/1777355806
- 10:XX pace
hamstring felt way better afterwards. like i keep saying, very odd.