5101
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 13, 2018, 04:06:02 pm »bump, how's the knee?
literally just came here to bump as well.
sup seifullaah??? hope all is good.
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literally just came here to bump as well.
sup seifullaah??? hope all is good.
5102
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 13, 2018, 03:22:09 pm »12 June 2018
Bodyweight@session : ?
Soreness : quads, hamstrings, abductors
Injuries/aches : none
-RUN 2.5km @ 13'45'' ,by 17 seconds. ( 2km split: 11'9'' ,
-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m
2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol )
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.
Total : 5km in 32'44''
sick! good stuff.
Quote
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.
i'd rather sprint them uphill...
yea i'm not much of a fan of downhill overspeed. It's really intense. I'd rather hit that same decline, as an incline, and bulldoze my way up it. I feel like that is 10000x safer & actually more effective. My 2cents on it!PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.
seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.
congrats on that distance PR!
Calf raises are good for rehab but that's where it stops for me. I never train calves. I think they get enough stimulation just through everyday activity and running/training.
yea.
5103
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: June 13, 2018, 03:16:41 pm »?taken-by=fernando.cabada
that 2nd photo.. nasty 800m repeats (2:18-2:19 x 1 lap jog rest), and it's a light workout, getting ready for gmas half marathon.
5104
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: June 13, 2018, 01:39:36 pm »?taken-by=fernando.cabada
5105
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 13, 2018, 12:54:05 am »what causes it is the technology isn't very good, lol.
lol.
it's been pretty solid lately .. until i fully charged it today.
for the most part it's been decent.. this reminds me of when i first got it. odd.
had my max HR at like 207 @ 9:XX pace lmao.
gn!
5106
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 13, 2018, 12:24:55 am »PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.
seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.
congrats on that distance PR!
5107
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 13, 2018, 12:20:59 am »11-06-18
Workout
Run -- 2.92mi in 24:55 [8:50, 8:51 and 7:48 pace]
+ some ab wheel and rehab hip stuff
Notes
No hip issues in time since last run. Maybe a bit conservative with amount of time between them, but we'll see. Pain always recurred after the second run, so let's see. Form felt good on this one, too. Hopefully all good tomorrow and I can head out for another short on in a couple of days.nice!! good to see you posting runs again!!
Here's another one for you!
eagerly awaiting the next one, which i seem to see first on strava. lool.
5108
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2018, 12:19:50 am »settled. plan is to build back to 50+ km per week over the next couple weeks, with one workout involving some kind of tempo or speed. something like:
sun: run ~15km
mon: rest
tue: run ~8km + strenf/power
wed: run ~10km
thu: run ~10km with tempo/speed
fri: run ~8km + strenf/power
sat: rest
strenf/power will be bw/KB based because i'm more likely to do it if it's at home:
- SL box jumps
- supersets of BSS + SL RDL
- upper push/pull and/or gymnastic holds
- core circuits
this week and next i won't aim for 50, just get progressively longer relaxed runs and do a strenf/power workout at least once each week.
looks pretty good. might be pretty toast come sat, but it's a rest day so.. then keep improving that long run.
if you go too hard on that BSS/SL RDL, first 2 weeks could be rough.. lool.
pc!
5109
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 13, 2018, 12:12:57 am »
light day.
very busy day. broke production. sucked. stupid issue, took a while to reprocess everything, kinda brutal.
06/12/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = right knee barely, right calf/gastroc later on slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose / CALVES FEEL SO DAMN THICK. FU*K. IT WON'T DISAPPEAR. (months now)
morning adductor flexibility = loose
feel = great
hours sleep: 8
wakeup = 08:00 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: 38
HR high: ?
log:
08:15 AM: rxbar, water
08:30 AM: workout: light progression (grass, dirt, rocks, hot af): 50 minutes w/ instantaneous pace from 10+ to 6:39
09:40 AM: workout: bw
10:00 AM: food: rxbar, lots of water
11:00 AM: food: 2 x egg/cheese muffins, top half (with frosting) of a donut, small caramel iced coffee with whipped cream, water
12:30 PM: massive right lateral gastroc cramp
effects lingered for the rest of the day .. tight in one spot
12:45 PM: food: beet juice, banana, water
03:00 PM: food: trail mix bar, water
06:00 PM: food: trail mix bar, water
08:00 PM: workout: 2 hours light (grass, rocks, dirt, mosquitos) @ 9:XX-10:XX ::: can't run near the canal at night.. as soon as it gets dark, I get destroyed. feh! /// BOGUS HR DATA - lmao!
10:30 PM: food: 5 x eggs, 2 x toasted sourdough with irish butter, pepper jack cheese cubes, plantain chips, "lemon reset" drink, watermelon/tart cherry drink, tons of water
11:30 PM: leg drain while computing: 30 minutes .. feet went completely numb. crazy how most often they don't, but sometimes they do.
12:45 AM: food: 2 x emergen-C packets in water
workout: light progression (grass, dirt, rocks, hot af): 50 minutes w/ instantaneous pace from 10+ to 6:39
- https://www.strava.com/activities/1633740407
workout: bw
- decent
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10
workout: 2 hours light (grass, rocks, dirt, mosquitos) @ 9:XX-10:XX ::: can't run near the canal at night.. as soon as it gets dark, I get destroyed. feh! /// BOGUS HR DATA - lmao!
- https://www.strava.com/activities/1635101603
HR is *way off* ... HR felt like sub120 when I was manually checking it, and watch said like 200+ ... unreal how my garmin goes all out of whack like that.. wonder what causes it. hehe.
right calf cramped up on me very bad today .. doing nothing. I did some self massage on them last night, I bet that somehow caused it to trigger. so lame. Felt fine during the run.. hope it's completely "gone" tomorrow. Definitely some tightness in one spot - where it cramped.
annoying.
^^ check the HR data... LOL.. nuts (but invalid).
very busy day. broke production. sucked. stupid issue, took a while to reprocess everything, kinda brutal.
06/12/2018
bw = 142
bw before bed last night = ?
soreness = none
aches/injuries = right knee barely, right calf/gastroc later on slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose / CALVES FEEL SO DAMN THICK. FU*K. IT WON'T DISAPPEAR. (months now)
morning adductor flexibility = loose
feel = great
hours sleep: 8
wakeup = 08:00 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: 38
HR high: ?
log:
08:15 AM: rxbar, water
08:30 AM: workout: light progression (grass, dirt, rocks, hot af): 50 minutes w/ instantaneous pace from 10+ to 6:39
09:40 AM: workout: bw
10:00 AM: food: rxbar, lots of water
11:00 AM: food: 2 x egg/cheese muffins, top half (with frosting) of a donut, small caramel iced coffee with whipped cream, water
12:30 PM: massive right lateral gastroc cramp
effects lingered for the rest of the day .. tight in one spot
12:45 PM: food: beet juice, banana, water
03:00 PM: food: trail mix bar, water
06:00 PM: food: trail mix bar, water
08:00 PM: workout: 2 hours light (grass, rocks, dirt, mosquitos) @ 9:XX-10:XX ::: can't run near the canal at night.. as soon as it gets dark, I get destroyed. feh! /// BOGUS HR DATA - lmao!
10:30 PM: food: 5 x eggs, 2 x toasted sourdough with irish butter, pepper jack cheese cubes, plantain chips, "lemon reset" drink, watermelon/tart cherry drink, tons of water
11:30 PM: leg drain while computing: 30 minutes .. feet went completely numb. crazy how most often they don't, but sometimes they do.
12:45 AM: food: 2 x emergen-C packets in water
workout: light progression (grass, dirt, rocks, hot af): 50 minutes w/ instantaneous pace from 10+ to 6:39
- https://www.strava.com/activities/1633740407
workout: bw
- decent
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10
workout: 2 hours light (grass, rocks, dirt, mosquitos) @ 9:XX-10:XX ::: can't run near the canal at night.. as soon as it gets dark, I get destroyed. feh! /// BOGUS HR DATA - lmao!
- https://www.strava.com/activities/1635101603
HR is *way off* ... HR felt like sub120 when I was manually checking it, and watch said like 200+ ... unreal how my garmin goes all out of whack like that.. wonder what causes it. hehe.
right calf cramped up on me very bad today .. doing nothing. I did some self massage on them last night, I bet that somehow caused it to trigger. so lame. Felt fine during the run.. hope it's completely "gone" tomorrow. Definitely some tightness in one spot - where it cramped.
annoying.
^^ check the HR data... LOL.. nuts (but invalid).
5110
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 12, 2018, 11:39:47 pm »
epic
?taken-by=ufnoof
5111
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 12, 2018, 11:39:26 pm »?taken-by=runninelvis
5112
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 12, 2018, 11:39:11 pm »?taken-by=the_kenya_experience
5113
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: June 12, 2018, 12:36:05 am »5114
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 12, 2018, 12:10:02 am »
Think im going to signup for a 5k on Saturday. One of my friends (that older beast 800m guy) wants to try and go sub17.. wants me to tag along with him.
He found this "unlisted" 5k. That's the course I did the Taravella 5k at, solo 17:35 watch.
Anyway, this guy has beaten me in every race so far (2 x 5k, 2 x mile). He beat me on this same course once. I might be able get him on Saturday but who knows with this high mileage. I'll probably run decent though if I take Friday "easy" (light/grass).
Not sure how he's gotten himself into sub17 shape given how he trains, but he did do a 5x1km repeat session last week that looked pretty solid, sub17-ish. He's a beast though, he steps up in races.
word.
He found this "unlisted" 5k. That's the course I did the Taravella 5k at, solo 17:35 watch.
Anyway, this guy has beaten me in every race so far (2 x 5k, 2 x mile). He beat me on this same course once. I might be able get him on Saturday but who knows with this high mileage. I'll probably run decent though if I take Friday "easy" (light/grass).
Not sure how he's gotten himself into sub17 shape given how he trains, but he did do a 5x1km repeat session last week that looked pretty solid, sub17-ish. He's a beast though, he steps up in races.
word.
5115
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 12, 2018, 12:04:51 am »Lol is no1 biking his miles?
maybe.. lol
people do stuff like that on strava, or any of these social running sites. it's funny/lame.
maybe not though.. some people do some crazy shit. the ultra people put in some insane mileage. some people also run across countries and stuff, and end up at the top of these distance challenges. hah.