Adarq.org

- 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.

---

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

?taken-by=milesplit

felt great today! all of the tweaks responsible for this off-weak, were gone!

---

04/02/2018

bw = 143 (nice!)
bw before bed last night = 149 (lol)
soreness = forearms (basketball dribbling!)
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 06:30 AM (woke @ 5:30, but then went back to sleep)

data collected throughout the day when I have my watch on:
HR low: 35
HR high: 140 (bball)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout:
morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
08:45 AM: workout: bw
09:15 AM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey all over it), banana, water
11:30 AM: food: work life: coffee + 5 creams (lmao), water
03:15 PM: food: le macaron: strawberry + vanilla thick gelato milkshake, 1 carrot cake chocolate
04:00 PM: water
08:00 PM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey and lots of pink salt), water



workout: morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
- https://www.strava.com/activities/1485351809
- vo2 max: 64 (wtf?)

the HR data is cool. towards the end, lots of intense stationary drills.. so HR going up, 0 pace. can see it nice in the first image.







tough session .. HR doesn't go up as high when i'm stationary, have to work hard to get it to jump.



workout: bw
- strong after lots of dribbling

S1: 3-5sec paused dead hang ng pullups: BW x 11 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 45 (strong)
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20

Abdur-Rahkman looks like he'd be good at running/sprinting. Saw him take off on a layup in the first few minutes and he has some really nice form. Searched for a vid, second dunk in this vid his legs really turn over fast nice. Or maybe i'm just tired?

<a href="http://www.youtube.com/watch?v=WjGdGp9prYk" target="_blank">http://www.youtube.com/watch?v=WjGdGp9prYk</a>

02-04-18

Workout

Run -- 4.07mi in 36:58 [9:04 pace]

Notes

Bit of an odd run. Still quite sore and thought about taking a rest day, but figured since I need to get my miles in early this week I should still head out. First mile was quick at an easy effort [8:04, 150bpm] but from there I died and needed to keep is super slow -- kind of odd to me. I think I need to be better about taking first mile super chill anyway.

Still, I need to recovery properly before my moderate pace long run. Might push that to Wednesday and take another easy one tomorrow. Shall play that by ear.

ya that sounds like it might be better. easy/dead, easy, long.