Adarq.org

https://worldspeedsummit.com/sessions

looks good.

I don't think anyone on the board is doing speed training at the moment

lol?

but there's going to be a stream about speed training from some top quality coaches, Boo and Jonas Dodoo are the ones that I know are really top notch. I have heard of a few of the rest of them but it looks like a good mix. Definitely mark the date and time for this free stream.

this had me rofl'n. dirty.

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

also, love how steph handled it. <3 hah.

noooooo @ Chris Paul's hamstring!

https://sports.yahoo.com/rockets-outlast-warriors-thrilling-game-5-eyes-now-chris-pauls-hamstring-035137469.html



rest him game 6, and hope he's good by game 7. :/

nasty drive + dunk by harden.

light day.

---

05/24/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 0 (km) = 3 of 50

data collected throughout the day when I have my watch on:
HR low: 40?
HR high: 140's?

log:
07:40 AM: food: rxbar, water
08:30 AM: workout: very light morning run (grass, field is soaked , rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
09:30 AM: workout: bw
10:00 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, beet juice, banana, water
12:30 PM: food: protein drink, water
03:00 PM: food: protein drink, protein bar, water
06:45 PM: food: true foods: soup, pizza with chicken, water w/ lemon
08:30 PM: stretch calves slightly
09:00 PM: water
10:00 PM: leg drain while reading: 30 minutes (straightened my legs more than usual, trying to also get a stretch)
- my calves are just so damn tight.. heh.

workout: very light morning run (grass, field is soaked , rain): 1 hour ::: my favorite grass field to do speed is going to be soaked for quite some time! sux.
- https://www.strava.com/activities/1593072074

took me like 32-33" to dunk properly lmfao. 8' reach. >= 36" was crushing dunks though. 3-4" is enormous when it comes to dunking hah.

misc stuff.

180523 Spike on Track Vs Sneaker on Pavement

I had 2 serious session doing actual 100m since I finished my exam.
- 1st session with spike on track and ran 3 time before nervous break down.  First run with fresh body at 12:53sec   2nd and 3rd run fall down to high 14s  with body clearly gave up and barely kept up after 60 or 70 meters.  I concluded that my body is NOT ready to last a 100m.

- 2nd session (Yesterday) with normal sneaker on the road. Google map measure distance 100m.  First run powerful all till the end, 2nd and 3rd attempt also feel like I have more in me, but I felt a slight pain in my right hamstring after my 2nd run, and I decided to stop after my 3rd run... the soreness gotten stronger as if I Pulled a muscle slightly deep inside.   The time is... shocking 15:50 more or less.
Wat the hack.

 

you just ran 3 hard 100's again?



also, google maps for 100m isn't too accurate. surprised you're even looking at those times & using them to compare to your previous track times.

This exactly the reason why I Thought I can compete in 100m, I thought I have enough power/endurance to do 100m from my HIIT experience yrs ago.  Or my Squat is explosive enough i thought.

how could you think that? key phrase: "yrs ago"

I think Now I may understand a little more, with sneaker on pavement, I am sliding in every stride, I feel my every steps is powerful, like an engine spinning fast all the way till the end.   Little did I know, I am drifting and sliding in every steps. I feel like my motor is spinning fast with my leg going fast... but I guess it is because I do not have grip, or my tire is too slick.
That is the reason for the low 15s result.   (OR MAY BE GOOGLE MAP DISTANCE IS JUST wrong? lol)

With Spike on my feet, I started to feel tired 60m into the run... and barely hang on till the end BUT THE TIME is STILL MID 14s.  What the hack... 
Does this mean my engine is too weak, and with Grippy Tire, My engine will just over heat after 60m? 

wtf

One more thing, I ran with spike with a semi full stomach.  Where as on the pavement with a empty stomach.  After that near death experience with spike, I also rested 10 min or so on pavement between run just to be sure.

Just some finding/thinking to record for my training log.

Furthermore,  Runner List with name is now available. and I did some GOOGLE data searching. 
Only 8 runners for this event.  (found 5 runner records... they must be Track Fans.)
If my 12:53 is legit, and my left hamstring recover fast enough, I still have a chance.  3 days left.


100M Stat from google previous race (E for Estimated from 200M record)
-12.12    -LEE CHI FAI 李志輝 1979
-12.30E  -ALDO KRIEL 歐立德 1979
-12.53?   -Scoobychau 1980
-12.69   -WONG CHUN HUNG 黃駿鴻 1979
-13.05    -CHEUNG KA LAI 張嘉禮 1983
-15.47   -3 YIP Wai Lun Luke 1979
????  - FAN G Y 范俊業 101 M 1982
??? -TANG SIU LAM 鄧紹霖 90 M 1979

hope your hamstring heels up and it goes well.