Adarq.org

Quote from: adarqui on April 13, 2018, 08:01:20 am

Quote from: seifullaah73 on April 13, 2018, 06:37:47 am

Mens 10k final is today in an hours time.

I can probably post a link to the video of the race after it has happened today.

niice!! if you find it online sure link it, thanks! 

just saw some of it from Zane's IG stories (he was recording his tv)

damn Jake got 5th @ 27:31 or something, but was right there up until the last lap or so I think.

Cheptegei got it as suspected. He's that dude now.

set a national record though. wonder if he'll file the paperwork this time. 

ha.

He eventually got the national record for the marathon tho. He just seemed like he didn't want to follow the process.. which is fine, he's an athlete. He shouldn't give much of a fu*k about that stuff. Nike & such (his sponsors/agents) should handle all of that for him and just send him something to sign perhaps, that's it. It seemed he was also annoyed that the previous record holder didn't reach out to him, so he probably felt NZ was trying to snub him. NZ knows better tho, can't snub this dude, he's only going to get better.

He also got that national 10k road record for NZ with his 27:26 a few weeks ago, I think.

brutal finish for third!

?taken-by=bowermantc

13-04-18

Workout

Warmup + strides

3 miles @ tempo [6:39, 6:36, 6:38]

Cooldown

Total -- 6.78mi

Notes

Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.

solid af!!

Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.

Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.

Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.

ah damn that sucks about the hip flexor. fu*k!!!

edit: also, try not to mess with it. stretching it too much etc might only make it worse.

http://nateruns.blogspot.co.uk/2016/12/my-current-training-plan.html

Nate Jenkins' general fitness/half-marathon plan. Must follow suit in adding more "muscle work" again. Can only help form and hopefully reduce injury proneness. Lessons to be learned even if it takes way more fitness than I have to be able to sustain this much work overall.

damn that's a serious schedule, elite volume/frequency, but ya he is a beast so..

as for the "muscle work", I love getting my bodyweight stuff in. it's definitely not as muscly as we're used to, but I do feel it helps (the single leg abductions/flexions/extensions especially). I'd like to do lunges again but i'd have to do them in a separate session I think. Doing them after I run seemed to inflame my knee & just make me too prone to soreness.

so ya just phase some of that stuff back in slowly if you do, or time it intelligently, ie when you're about to have 2 full days off from running because of schedule etc, then eventually on days where you're going to have one full day of rest before running again etc.

pc!!

sup with the 10k? when is it? any1 got a stream

worth watching.. this is absolutely insane.

?taken-by=flotrack

easy day with some hard hill sprints mixed in!

ooh!!!

---

04/12/2018

bw = 144
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, after run: calves moderately
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
morning adductor flexibility = tight
feel = beat up
hours sleep: 7

wakeup = 06:45 AM

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 1608 (hills)

log:
07:00 AM: food: oatmeal + pink salt + honey, water
08:00 AM: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
09:30 AM: food: rxbar, water
09:45 AM: workout: bw
11:00 AM: food: 4 x eggs, beet juice, tons of water
02:30 PM: food: cashews, prunes, water (gave me heartburn!! wtf)
06:00 PM: food: fyr & ice asian food?: some spicy kimchi beef ramen soup, water
07:00 PM: food: rxbar, water
08:30 PM: stretch: 1 hour while watching a half marathon video: all short holds, lots of quads, calves, hamstrings, glutes, toes/feet, adductors, upper/wrists/forearms etc: feel good after but also feel areas that tend to flare up .. regardless, going to keep focusing on this until i'm not feeling areas flare up from a simple stretch
09:30 PM: water

workout: morning easy run with hard hill sprints mixed in (mulch path): 90 minutes with max effort hill sprints mixed in {5 x ~53-55s / 5:XX pace, 5 x ~22-25s / 4:XX pace} ::: solid GAP times (4:XX for the steeper hill, 3:XX for the less steep hill}
- https://www.strava.com/activities/1504099771
- vo2 max: 60 (eek!!!) -> elevation might have confused it tho ... felt really good out there today. flying.






workout: bw
- at the park .. they have a great little calisthenics area

3-5sec dead hang paused full chinups: BW x 10
full dips: BW x 12

been wanting to read this, keep putting it off .. posting it here in case I forget about it:

Automated Fitness Level (VO2max) Estimation with Heart Rate and Speed Data

https://www.firstbeat.com/wp-content/uploads/2015/10/white_paper_VO2max_11-11-20142.pdf