Adarq.org

yesterday, quick log

---

07/12/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = side of left foot slightly when walking barefoot outside (going on for 3 days now), left ankle barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 8

wakeup = 07:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 37?
HR high: ?

log:
08:00 AM: rxbar, water
08:30 AM: workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill "sprints" mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely
10:00 AM: workout: bw
10:15 AM: rxbar, beet juice, water
10:45 AM: food: dunkin donuts: butter pecan frozen coffee w/ whipped cream, 4 x egg & cheese wraps, water
02:00 PM: food: water, banana, a few chocolates, some lemon/turmeric/protein-ish drink
06:00 PM: food: rxbar, water
08:30 PM: food: 6 x eggs, french bread + butter, orange juice, water



workout: light (grass/dirt/rocks/hills): ~1.5 hours @ light with hard hill "sprints" mixed in (9 x steep + 9 x small hill within 9 loops) ::: ez workouts until sat (track meet/1600m most likely
- https://www.strava.com/activities/1697624106

felt good/explosive



^^ surprised at some of my best paces, 5:5X, nice! probably up the smaller hill.



workout: bw
- ok

3-5sec dead hang ng pullups: BW x 8
full dips: BW x 8



no evening workout, rained out (lightning).

will journal tmw, too dead to right now. had a great hill session in the AM tho. wanted to do a long light shuffle tonight but, lightning etc. no run, more rest. probably better that way anyway.

solid call out. Schaub ftw.

https://twitter.com/BrendanSchaub/status/1017493904059400192

dope photo. Manangoi and Ingebrigsten, two young freaks.



?taken-by=georgemanangoi

?taken-by=georgemanangoi

?taken-by=georgemanangoi

awesome.

moderate day. man today was SOLID.

TIME TO GET BACK UNDER THE BAR.

This time tho, the bar is hills.

---

07/11/2018

bw = 147 (hah)
bw before bed last night = ?
soreness = none
aches/injuries = right calf/soleus barely, toe blisters barely
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = ok
hours sleep: 6 (rough, nap f'd me up)

wakeup = 07:00 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50

data collected throughout the day when I have my watch on:
HR low: 40
HR high: ?

log:
07:00 AM: rxbar, water
07:30 AM: workout: light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, orange juice, rxbar, water
12:00 PM: food: rxbar, carrot juice, some chocolates, water
06:00 PM: food: whole foods: some beef stew, yellow rice & beans, water
08:00 PM: workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
09:45 PM: food: 5 x eggs, some french bread w/ butter, 1/2 dark mint chocolate, beet juice, water

workout:
light (grass/hills): 1h:45m @ 1 hour of hill "sprints" mixed in (42 total = 21 big + 21 small) - dominated these hills today
- https://www.strava.com/activities/1696689388

might be my best session so far on these hills.

been planning on doing them more often as well.





workout: bw
- ok, just stopped at 5

3-5sec dead hang ng pullups: BW x 5
full dips: BW x 5



workout: effortless light run (grass/mud/soaked field): 1 hour @ 7:5X-8:0X in the middle ::: felt like 10:XX pace
- https://www.strava.com/activities/1696689388

was surprised when i saw my first few grass mile splits, felt like i was trotting @ 10:XX, then I see 8:22 then 7:50. That hour on the hills earlier today woke my nervous system/heart/lungs up.

one of my goals is to eventually (down the road) hit sub7's @ trot effort/idle pace, seems like i'm slowly getting there.

Quote from: LBSS on July 09, 2018, 12:52:45 am

why doing the arm swings with DBs? speed comes from the arm, per your signature quote. why slow them down?

My logic behind db arm swings is to add resistance to my arm swings so that when I do run my arm swings would be faster, so the speed comes from the movement of the arm as well as another role arm plays. When we run our arms come up naturally to our chin level or near that area without effort but when it swings down we want to put effort into the downward swing of it and as arms and legs are in synchronization the leg striking the ground would also be quick and then paw the ground back.

so the dumbbell is just to add resistance to my arm swings so that when resistance is removed the arm swings should be faster and more powerful.

also I used light dumbbells around 6kg any weight where the movement flow is not slowed down that technique breaks down.
my 2 cents reasoning.

i personally never liked db swings, i preferred plate swings. definitely helped with my shoulder power during jump/dunk life.

no idea if what you're doing helps or not, i imagine it can. i also imagine it's used by lots of sprinters, just seems logical to do, and seems like something random beast sprinters would conceive on their own hah.

damn at the injury for ENG at the end.. dude must have tore some adductor :/