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5926

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: April 13, 2018, 08:18:13 pm »

easy run day.

04/13/2018

bw = 144
bw before bed last night = ?
soreness = calves moderately
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = tight
feel = ok
hours sleep: 8

wakeup = 07:30 AM

data collected throughout the day when I have my watch on:
HR low: 38
HR high: 130's? (run)

log:
08:00 AM: rxbar, water
08:58 AM:
easy morning run (thick grass): 60 minutes @ very light progression from 10:xx to 6:55
10:15 AM: food: rxbar, oatmeal + honey + pink salt, 2 x banana, water
01:00 PM: food: rxbar, coffee + 4 cream + 4 sugar, water
04:00 PM: food: 3 x trail mix bar, TONS of water
07:30 PM: food: rxbar, prunes, 3 x banana, water
08:45 PM: stretch: 1 hour: while watching common wealth games 10k & a half marathon video

workout:
easy morning run (thick grass): 60 minutes @ very light progression from 10:xx to 6:55
- https://www.strava.com/activities/1505947837
- approx 6 miles

stretch: 1 hour: while watching common wealth games 10k & a half marathon video
- everything

5927

Sports Discussion / Re: Common wealth Games

« on: April 13, 2018, 08:07:45 pm »

Quote from: seifullaah73 on April 13, 2018, 05:22:47 pm

So ofc you obviously won't find any videos of the races from the gold coast unless on social media a small bit or bad quality. So I watched the 10k race and uploaded the video on youtube after editing the unnecessary other athletics event because it is a long event and then i find out it is only allowed in certain countries cos of bbc copyright content restricted to uk.

But the race was close but the first and second place runners just kicked it to another gear towards the last lap or so.

so here is the video.

And for the people who can't watch the youtube video cos it's blocked in your country then you have the link below.

http://www.dailymotion.com/video/x6hrpzy

Enjoy

Will delete it in a few days.

Thanks alot dude!! Dailymotion still works!! haha. sick. going to watch in a sec.

5928

800m+ Running and/or Conditioning / Re: Misc Running Photos

« on: April 13, 2018, 06:01:40 pm »

2nd photo, so much flexiblez.

?taken-by=oregonproject

5929

Sports Discussion / Re: Common wealth Games

« on: April 13, 2018, 02:09:28 pm »

Quote from: LBSS on April 13, 2018, 11:57:42 am

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.

5930

800m+ Running and/or Conditioning / Re: Various Running Articles

« on: April 13, 2018, 01:11:39 pm »

kewl. sounds like something one would do naturally if pushing the on paces. ie, i'm sure i've done this exact fartlek before, naturally. seems very natural to me.

Quote

2 mile easy warmup jog
2 x (90sec on, 90 sec off)
4 x (60 sec on, 60 sec off)
4 x (30 sec on, 30 sec off)
4 x (15 sec on, 15 sec off)
1-2 mile easy cooldown jog

Quote

*The namesake: The workout was made famous by Aussie Steve Moneghetti, Bronze Medalist at the World Champs Marathon in 1997 among other hardware. Athletes around the world who race 1500 meters up to the marathon do the #Moneghetti to build endurance and develop speed at the same time. Knowing what a Moneghetti is pretty much makes you a hard core running fan, so that just happened.

5931

Sports Discussion / Re: Common wealth Games

« on: April 13, 2018, 11:54:19 am »

brutal finish for third!

?taken-by=bowermantc

5932

Shoes / Re: Mizuno Wave Universe 5

« on: April 13, 2018, 10:22:40 am »

Joe got me excited about this shoe yesterday. However, they don't make it anymore & can't find it on Ebay/Amazon etc in my size.

Thanks alot Joe!!

Shoe looks amazingly fast. I'd love to try that shoe.. so sick. Fu*k shoe companies that stop making awesome shoes (New Balance, Mizuno).

5933

Progress Journals & Experimental Routines / Re: warpspeed to the new scenario

« on: April 13, 2018, 08:42:59 am »

Quote from: Joe on April 13, 2018, 06:20:17 am

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!!

Quote

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.

5934

Sports Discussion / Re: Common wealth Games

« 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.

5935

800m+ Running and/or Conditioning / Re: Various Running Articles

« on: April 12, 2018, 10:01:21 pm »

Quote from: Joe on April 12, 2018, 05:44:44 pm

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!!

5936

800m+ Running and/or Conditioning / Re: Misc Running Videos

« on: April 12, 2018, 09:52:47 pm »

worth watching for the run addicts.. beautiful footage.

Rupp is such an incredible runner .. Kemei was most surprising though, he pushed it hard, massive PR's. Basically put himself on the map with this race.

Really nice tactics to watch also, between Kemei/Rupp etc.

<a href="http://www.youtube.com/watch?v=rne53b8Y1eY" target="_blank">http://www.youtube.com/watch?v=rne53b8Y1eY</a>

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