Adarq.org

run day!!! yezzzz!!!!!

run went good .. left ankle bugged out a little bit when going slow. right knee bugged out for the first ~1 minute then disappeared. bugged out a bit later on in the day. right bottom footpad of bigtoe felt good/never bugged out. feels a little worked but no pain.

did lots of stretching today which I probably shouldn't have .. also dug into my it-band VERY HARD manually (with hands/fingers). loosened it up a bit (temporarily at least).

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04/04/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = during run: left ankle when going slow (until i focused hard going on the outside edge of my left foot - seem to be overpronating lately), after run: right knee (it-band syndrome) off and on slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6

wakeup = 06:00 AM

data collected throughout the day when I have my watch on:
HR low: 46
HR high: 156 (running)

log:
06:10 AM: food: GU w/ 20mg caffeine, oatmeal + pink salt + honey, water
06:40 AM: workout:
first run back - being careful: (grass): 2 hours @ {1 hour progression, 9:XX down to 5:53 on mile 8} + {1 hour kenyan trot @ 9:XX-10:XX} ::: right knee/foot felt good, left ankle still wonky (when I go slow) ::: vo2max 65 (nice!)
09:00 AM: rxbar, water (running late, no real breakfast)
11:00 AM: rxbar, water
03:00 PM: food: tucker duke's (burger joint): 1/2 lb burger with onion rings/salad on it, sweet potato fries, 2 x large water w/ lemon
05:00 PM: water
05:30 PM: stretch: lots of quad stretching
06:30 PM: water
07:30 PM: stretch: lots of glute stretching
08:00 PM: self deep tissue massage: dug in VERY HARD to my itband
08:30 PM: food: prunes, organic peanut butter cups, banana, water
09:00 PM: ice wrapped tight: 30 minutes: right knee

?taken-by=andrewdarqui

workout:
first run back - being careful: (grass): 2 hours @ {1 hour progression, 9:XX down to 5:53 on mile 8} + {1 hour kenyan trot @ 9:XX-10:XX} ::: right knee/foot felt good, left ankle still wonky (when I go slow) ::: vo2max 65 (nice!)
- https://www.strava.com/activities/1488921715
- VO2 MAX: 65!!

left ankle is so odd .. seems i'm overpronating now when I go slow. When I go fast, it disappears. I think clipping it so much with my right foot really jacked it up lmfao. Consciously changed my form to make sure I hit the outside edge of my left foot in the second hour, and it felt alot better. I think somehow I altered a motor pattern by contacting it so hard & cutting it up. Very weird stuff. (I still have a ton of bruising on my left ankle from clipping it the last 3 weeks, and clipping it hard (bloody) in that half marathon).

Anyway, happy with the session. Only reason I stopped running is that I have to go get some work done EEH!!

ALSO: won't be running back2back days until i'm 100% .. so no running tmw! basketball dribbling tho ... which is some solid cardio/strength work.

?taken-by=andrewdarqui







^^^ MY HEART RATE MONITOR (watch based) IS ACCURATE!! lol. Best HR/effort data i've seen so far. That looks pretty perfect. Nice!

?taken-by=obj

Major news: Canelo withdraws from the may 5th fight against GGG.

https://www.boxingscene.com/canelo-withdraws-from-golovkin-rematch-on-5--126834

crazy. fucking canelo. tainted.

- run 8.35 km in 42:30
5:05 pace. takes concentration to run that slow, natural desire is to go faster. calves cramping a little bit now post-run. gonna slow down as it gets hotter.

- stretch
also foam rolled calves a bit.

Nice! Slow running ftw.

Mastering slow running is one of the secrets to this running stuff, i've learned. Everyone is always concerned with the effects on the cardiovascular system etc, so going too slow seems useless to most people .. However, when running very slow, learning how to really relax and keep the legs/arms snappy/loose/completely relaxed seems to be incredibly effective at making one faster. It took me a long time to figure that out. It's also hard to explain. But I noticed it one day when I was at the track, running 6:0x pace. I could feel myself trying to run "slower" in order to hit the pace - which was making me tired. Trying to run slower feels like i'm "applying the brakes". Then I started focusing on trying to remove that "braking tension" and my hips opened up, legs became snappier, and I still hit that pace but it felt effortless. So that's what I try to do when i'm running slower (even snail snow). I try to remove as much "braking force tension" as possible. When I "figured this out", it immediately struck me as an "ah ha" moment, with what I see from how these elites (and especially Kenyans) run etc. Kenyans run with no brakes. I think learning how to remove the brakes while running slow, has substantial transfer to then running faster (with less tension/tightness/brakes) in races.

I think learning how to turn off the brakes is perhaps one of the most critical components to this art. A good analogy would perhaps be, driving a car with the foot on the gas and some degree of applying the brakes as well. How to just ingrain motor patterns of simply hitting the gas, no matter the pace? ;d

Not sure if that makes sense to anyone or if it makes more sense now that I brought it up.

man I hope MIA gets CLE.. plz plz plz.

just watched MIA scrap back against ATL to get the W and put themselves in the playoffs!!!

yezzir.

hope we get the celts first round. need to keep winning. don't want the raps first round. MIA is 2-1 vs BOS this year, and 1-1 for TOR (we play them the very last game of the season).

whatever. bring it. MIA MIA MIA.

tired today. good session tho.

tmw I run hopefully. ran across the street today after bball dribbling and felt my toe slightly, but i didn't feel it during 45 minutes of intense basketball dribbling uhhh ok .. so, going to be careful tomorrow. very light/slow running on grass.

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04/03/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = right tricep slightly (bball dribbling?), left it band slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 35 (during nap, first time wearing it during a nap/sleeping)
HR high: 133 (bball)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
10:00 AM: food: whole foods: beet juice, bacon egg & cheese on an english muffin, rxbar, beet juice, water
12:00 PM: water
01:00 PM: water
02:15 PM: nap: 1.5 hours
05:00 PM: food: (lunch too big/weird, stomach bloated): 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, blueberries, raspberries, banana, cashews, prunes, water
06:00 PM: food: 2 peanut butter cups, water
08:00 PM: food: rxbar, water

TODO: get to sleep early!!!!!


workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
- https://www.strava.com/activities/1487204148







workout: bw
- strong after lots of dribbling

S1: 3-5sec paused dead hang chinups: BW x 10 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 40
S1: single leg standing abductions: x 40
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20