4516
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4517
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 01, 2018, 11:15:53 pm »
light + a little bit of hard speed.
08/01/2018
bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none, top of right foot at times maybe (tied shoe too tight i think)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7
wakeup = 08:00 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?
log:
08:15 AM: water
08:50 AM: workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
10:00 AM: food: curry chicken salad, jalapeno chips, lots of water
02:00 PM: food: beet juice, rxbar, 4 hersheys, lots of water
05:00 PM: food: banana, strawberry rebbl drink, 4 hersheys, lots of water
07:00 PM: food: rxbar, water
08:30 PM: workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
09:45 PM: food: 2 x pickle, 1/2 egg sandwich, 2 x banana, orange juice, lots of water
11:00 PM: food: chocolate mousse, water
workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
- https://www.strava.com/activities/1742382445
workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
- https://www.strava.com/activities/1743851149
- lunges: 6 min
- (need to list these here also, hard to read in the titles)
happy about the 1:15s effort, feel pretty dead at the moment, but cranking out that speed on this surface is good. ran out of dry-ish grass, so just one big long weird skrrt.
lunges were very strong.. adapting.
i love the way that 1:15s effort felt in my hamstrings/glutes/quads. rarely feel that, love it when i do. need to do those more often.
thurs/fri = light. no speed/strides, nothing. need to recover for sat/sun. going to be tough sat, probably not as tough sun, but still tough because of sat.. hehe.
08/01/2018
bw = 139
bw before bed last night = ?
soreness = none
aches/injuries = none, top of right foot at times maybe (tied shoe too tight i think)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7
wakeup = 08:00 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
data collected throughout the day when I have my watch on:
HR low: 39
HR high: ?
log:
08:15 AM: water
08:50 AM: workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
10:00 AM: food: curry chicken salad, jalapeno chips, lots of water
02:00 PM: food: beet juice, rxbar, 4 hersheys, lots of water
05:00 PM: food: banana, strawberry rebbl drink, 4 hersheys, lots of water
07:00 PM: food: rxbar, water
08:30 PM: workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
09:45 PM: food: 2 x pickle, 1/2 egg sandwich, 2 x banana, orange juice, lots of water
11:00 PM: food: chocolate mousse, water
workout: quick session (grass/mush/mud, fasted, dead/toast, HOT AF): 45 min @ {light 4 mi progression from 10:18 to 6:07, with final kick @ 4:42 min/mi} ::: 9:11 min/mi - fitting -> dead.
- https://www.strava.com/activities/1742382445
workout: light + speed (grass/mud/mush): 1h:6m @ {9:XX trot} + {hammer drop 🔨 @ 1:15s/0.28 mi/4:30 min/mi + peak 4:28} + {6 min lunges} :: great session! // thurs/fri = light - 5k races sat/sun
- https://www.strava.com/activities/1743851149
- lunges: 6 min
- (need to list these here also, hard to read in the titles)
happy about the 1:15s effort, feel pretty dead at the moment, but cranking out that speed on this surface is good. ran out of dry-ish grass, so just one big long weird skrrt.
lunges were very strong.. adapting.
i love the way that 1:15s effort felt in my hamstrings/glutes/quads. rarely feel that, love it when i do. need to do those more often.
thurs/fri = light. no speed/strides, nothing. need to recover for sat/sun. going to be tough sat, probably not as tough sun, but still tough because of sat.. hehe.
4518
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: August 01, 2018, 10:53:19 pm »
nice little vid.
i can't understanding him being away from his kids for 3 months tho.. i'd never be able to do that.
<a href="http://www.youtube.com/watch?v=gqVfDcQRKt8" target="_blank">http://www.youtube.com/watch?v=gqVfDcQRKt8</a>
i can't understanding him being away from his kids for 3 months tho.. i'd never be able to do that.
4519
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: August 01, 2018, 12:47:09 pm »?taken-by=notafraid2fail
4520
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: August 01, 2018, 12:46:56 pm »?taken-by=runninelvis
4521
400m Sprinting or Shorter / Re: Sprint Videos
« on: August 01, 2018, 08:31:01 am »8 year old doing 200m... looks like an adult. flying. incredible. hah.?taken-by=flotrack
that's insane.
it really is. absolutely incredible.
4522
800m+ Running and/or Conditioning / Re: The Misc Runners-Race-Results Thread
« on: July 31, 2018, 11:02:16 pm »
ROBERT KIPRONO CHERUIYOT
listed at 6'3 154.
https://www.iaaf.org/athletes/kenya/robert-kiprono-cheruiyot-244014
2:05 at Boston.. damn, one of the best times there.
https://en.wikipedia.org/wiki/Robert_Kiprono_Cheruiyot
his wiki is sick ^^ he's also 6'3.
a "true marathoner", primarily has only raced marathons.
his 2:05:52 @ boston, 4:52/mi:
https://www.athlinks.com/event/20238/results/Event/157007/Results
incredible how his PB's at 10k/half etc, are so slow compared to his best marathons. guy just pushes it hard af.
listed at 6'3 154.
https://www.iaaf.org/athletes/kenya/robert-kiprono-cheruiyot-244014
2:05 at Boston.. damn, one of the best times there.
https://en.wikipedia.org/wiki/Robert_Kiprono_Cheruiyot
his wiki is sick ^^ he's also 6'3.
a "true marathoner", primarily has only raced marathons.
his 2:05:52 @ boston, 4:52/mi:
https://www.athlinks.com/event/20238/results/Event/157007/Results
incredible how his PB's at 10k/half etc, are so slow compared to his best marathons. guy just pushes it hard af.
Quote
Hailing from Bomet in Kenya's Rift Valley Province, Cheruiyot's international debut was at the 2008 Frankfurt Marathon.[1] Since he was not experienced, he had to purchase his own way and turn in a time under 2:14:00 to be reimbursed.[1] He proceeded to surprise everyone, including himself, winning the race with a course record 2:07:21
4523
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: July 31, 2018, 10:43:34 pm »4524
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 31, 2018, 08:04:37 pm »
light day + some speed mixed in.
action sequence!
07/31/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (maybe knees a little achy at times, mostly earlier on)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7
wakeup = 08:00 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?
log:
08:15 AM: water
09:00 AM: workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
10:00 AM: workout: bw
10:30 AM: food: rxbar, turmeric drink, water
01:30 PM: food: big half italian sub, salt/vinegar chips, beet juice, water
03:00 PM: food: 4 x hersheys kisses, water
05:30 PM: food: whole foods: (small portion) some orange chicken, yellow rice, black beans, water
06:30 PM: food: rxbar, water
08:15 PM: workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67!
Haven't had it go above 65 in a long time!
09:45 PM: food: some curry chicken salad, 1/2 of an egg sandwich, grapefruit juice, chipotle honey cashews, banana, tons of water (hated this meal tonight)
10:30 PM: food: koia coconut almond protein drink, water
workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
- https://www.strava.com/activities/1740017702
137 lb. after workout
workout: bw
- ok
3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67! Haven't had it go above 65 in a long time!
- https://www.strava.com/activities/1741427233
- vo2 max PR: 67 (+2!)
every lap of the 6:50's i'd have to cross a nasty mud patch where pace would drop to 7:30+ lmao. was so nasty. I actually stopped at 3 mi because of that, was going to do 4 mi but just too slippery.
action sequence!
07/31/2018
bw = 140
bw before bed last night = ?
soreness = none
aches/injuries = none (maybe knees a little achy at times, mostly earlier on)
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left clicky, bleh!
morning calf flexibility = loose, slightly thick
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good but tired
hours sleep: 7
wakeup = 08:00 AM
sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50
- sub5's: ..., 2018/07/14
- sub3's: ...
data collected throughout the day when I have my watch on:
HR low: 41
HR high: ?
log:
08:15 AM: water
09:00 AM: workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
10:00 AM: workout: bw
10:30 AM: food: rxbar, turmeric drink, water
01:30 PM: food: big half italian sub, salt/vinegar chips, beet juice, water
03:00 PM: food: 4 x hersheys kisses, water
05:30 PM: food: whole foods: (small portion) some orange chicken, yellow rice, black beans, water
06:30 PM: food: rxbar, water
08:15 PM: workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67!
Haven't had it go above 65 in a long time!09:45 PM: food: some curry chicken salad, 1/2 of an egg sandwich, grapefruit juice, chipotle honey cashews, banana, tons of water (hated this meal tonight)
10:30 PM: food: koia coconut almond protein drink, water
workout: quick session (grass/mush, fasted): ~45 min @ {21 min @ 7:XX with 1:30 kick (max 4:44) @ 5:05 min/mi}
- https://www.strava.com/activities/1740017702
137 lb. after workout
workout: bw
- ok
3-5sec paused dead hang neutral grip pullups: BW x 8
full dips: BW x 8
workout: light + strides (grass/mush/mud): 1h:19m @ {3 mi @ 6:50, very easy, awesome} + {6 x ~21s @ low5's/4:51 max} ::: vo2max PR @ 67!
Haven't had it go above 65 in a long time!- https://www.strava.com/activities/1741427233
- vo2 max PR: 67 (+2!)
every lap of the 6:50's i'd have to cross a nasty mud patch where pace would drop to 7:30+ lmao. was so nasty. I actually stopped at 3 mi because of that, was going to do 4 mi but just too slippery.
4525
400m Sprinting or Shorter / Re: Sprint Videos
« on: July 31, 2018, 07:10:19 pm »
the finish of a 55.8 400m @ 11 years old .. kid looks so bouncy.
^^ nice kicks. look like my endorphin racer v2's..
?taken-by=flotrack
^^ nice kicks. look like my endorphin racer v2's..
4526
400m Sprinting or Shorter / Re: Sprint Videos
« on: July 31, 2018, 07:09:13 pm »
8 year old doing 200m... looks like an adult. flying. incredible. hah.
?taken-by=flotrack
4528
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 31, 2018, 03:57:14 pm »
a guy i follow on strava, he's a beast. wins/places top 3 in tons of races. does 1-2 races/wk in Ireland & such.
this is funny (to me).
this is funny (to me).
4529
MOVIES & ENTERTAINMENT & SHeeT! / Re: penn and teller: fool us
« on: July 31, 2018, 02:56:01 pm »
this was impressive
<a href="http://www.youtube.com/watch?v=2yIfbm5v1Qw" target="_blank">http://www.youtube.com/watch?v=2yIfbm5v1Qw</a>
4530
MOVIES & ENTERTAINMENT & SHeeT! / Re: Why don't we have a misc movie thread?
« on: July 31, 2018, 02:54:41 pm »
anyone see "Gun Runners", running movie/doc?
https://www.imdb.com/title/tt3957170/
high rating.
<a href="http://www.youtube.com/watch?v=rqBolngP3wU" target="_blank">http://www.youtube.com/watch?v=rqBolngP3wU</a>
https://www.imdb.com/title/tt3957170/
high rating.