6166
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 22, 2018, 06:25:51 pm »
felix always looking fierce. gr8 shot.
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6167
400m Sprinting or Shorter / Re: Sprint Videos
« on: March 22, 2018, 04:56:34 pm »
Michael Norman is no joke..
h.s. senior? what?
<a href="http://www.youtube.com/watch?v=LomMbsHATvo" target="_blank">http://www.youtube.com/watch?v=LomMbsHATvo</a>
h.s. senior? what?
6168
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 22, 2018, 08:33:47 am »Sooo, my dad had some heart issues and i had to be at my hometown all week. Thankfully everything went fine. Back on track today.
damn man :/ scary stuff. so glad to hear everything is fine though.
^ Thanks! Very much agree, their aging and the closing gap of the inevitable is something we need to work well in our minds, makes us use our time together better.
yup. I think about "time" alot more now.
i've thought about those things since I was a kid, too often IMHO .. for some reason I feel it could be somewhat related to growing up in an elderly community.
6169
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 22, 2018, 08:20:56 am »
skipping meals can catch up with you quick. not the best idea IMHO.
6170
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: March 21, 2018, 09:18:10 pm »<a href="http://www.youtube.com/watch?v=SrtkbGpSjHM" target="_blank">http://www.youtube.com/watch?v=SrtkbGpSjHM</a>
was excited about this when i heard about it yesterday. will watch later.
should be dope.
thanks!!!
solid video.
8:54 2 miler doing intervals .. insanity. so ridiculously fast.
always loved centro's form & style. he can fly. curious to see if he can get back to the top.
his dad is a bit too much of a ham for the camera.. fast dude tho.
6171
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 21, 2018, 08:54:28 pm »21-03-18
Workout
Run -- 4.75mi in 46:54
Threw in like 5 strides.
Notes
Worst run ever! Felt totally dead, called it short because of this. Clearly am not at all recovered from Sunday yet. Focus now is making sure I am by Friday. Blarg.
~50% of this run was done on grass, at least, which was nice.
Don't know why this should be so much worse than Monday's run. Eep.
Edit: as day goes on upper and and more sore. This probably contributed to crappy run, but my legs also felt wrecked so it's not just that
sux but, don't worry about it. just a sign you need more recovery. it's probably a good thing that your body shut you down & you ended the run early .. another day of rest, then boom Friday crush it. sometimes sh*t run days really help hah.
Yup, trying to stay optimistic! Not like any running I could do this week would result in fitness gains by Friday anyway. Best thing is big rest.
yup. you'll crush it on friday. that bad run was still a recovery day, rebounding out hard for Friday!
6172
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 21, 2018, 08:22:05 pm »
sh*t. added two more. lmao:
- 5k: 04/17/2018
- 8k: 04/29/2018 <-- organized by the group I do track/long runs with usually... it's called "The Cup".
2018 race list/history!
Vista View Ultra 360 Relay -> January 14, 2018
- 1st OA men's relay
Tropical 5k -> January 27, 2018
- 13th OA!
- 18:54
Publix A1A Half Marathon -> February 18, 2018
- 25th OA!
- 1:27:11
Superhero 5k -> March 3, 2018
- 1st OA!
- 18:05 official, 17:43 unofficial (PR)
- long run on the hills after!
Run for the kids 10k -> March 10,2018
- 2 OA!!
- 37:13 official, 37:04 unofficial
Schiffy 5k, on grass -> March 18, 2018
- 2 OA!!
- 18:05 official (wrecked), 17:48 unofficial/watch but still wrecked (no kick/confusion)
Upcoming!
Coral Springs Half Marathon -> March 24, 2018
Inaugural Ben & Jerry's Mile -> April 10, 2018 (evening race!)
1040k 5k (5k/10k) -> April 17, 2018 (evening race!)
Loco Rio 8k: The Cup -> April 29, 2018 (evening race!)
whoa @ all of these evening races.. awesome!! i'm always faster for evening races.
That's what i'm focusing on!
edit: I should include links to the races eventually. dumb for not doing it initially.
- 5k: 04/17/2018
- 8k: 04/29/2018 <-- organized by the group I do track/long runs with usually... it's called "The Cup".
2018 race list/history!
- 1st OA men's relay
- 13th OA!
- 18:54
- 25th OA!
- 1:27:11
- 1st OA!
- 18:05 official, 17:43 unofficial (PR)
- long run on the hills after!
- 2 OA!!
- 37:13 official, 37:04 unofficial
- 2 OA!!
- 18:05 official (wrecked), 17:48 unofficial/watch but still wrecked (no kick/confusion)
Upcoming!
Coral Springs Half Marathon -> March 24, 2018
Inaugural Ben & Jerry's Mile -> April 10, 2018 (evening race!)
1040k 5k (5k/10k) -> April 17, 2018 (evening race!)
Loco Rio 8k: The Cup -> April 29, 2018 (evening race!)
whoa @ all of these evening races.. awesome!! i'm always faster for evening races.
That's what i'm focusing on!
edit: I should include links to the races eventually. dumb for not doing it initially.
6173
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: March 21, 2018, 02:33:02 pm »<a href="http://www.youtube.com/watch?v=SrtkbGpSjHM" target="_blank">http://www.youtube.com/watch?v=SrtkbGpSjHM</a>
was excited about this when i heard about it yesterday. will watch later.
should be dope.
thanks!!!
6174
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 21, 2018, 02:29:37 pm »
last light workout before coral springs half! feet feel so wrecked. need to rest the next two days.
sufferfest.
03/21/2018
bw = 142
bw before bed last night = ?
soreness = none!
aches/injuries = left ankle slightly, right knee barely, right big toe (fuck jump rope - or too much of it too soon
)
aches/injuries after run = right big toe/right PF annoyed bad, right hip barely, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 06:30 AM (slept in, needed it)
log:
06:40 AM: food: oatmeal + honey + pink salt, water
07:45 AM: workout: morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!
09:10 AM: food: rxbar, water
09:15 AM: workout: bw
10:15 AM: food: beet juice, bacon egg & cheese sandwich
01:30 PM: food: kapow: egg fried rice with extra chicken, tons of water w/ lemon
01:55 PM: food: le macaron: extra thick milkshake with whipped cream
02:30 PM: water
05:00 PM: water
07:00 PM: food: rxbar, water
08:00 PM: food: 2 x banana, oatmeal + pink salt + honey, prunes, water
08:45 PM: leg drain: 30 minutes
workout:
morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!
- https://www.strava.com/activities/1464030690
workout: bw
- strong
S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 14
S1: standing single leg abductions (full ROM): x 40
S1: calf raises (shoulder width): BW x 50
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 15
S2: standing single leg abductions (partial ROM): x 40
S2: calf raises (wide): BW x 60
S3: 3sec paused dead hang wide grip pullups: BW x 8
sufferfest.
03/21/2018
bw = 142
bw before bed last night = ?
soreness = none!
aches/injuries = left ankle slightly, right knee barely, right big toe (fuck jump rope - or too much of it too soon
)aches/injuries after run = right big toe/right PF annoyed bad, right hip barely, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 06:30 AM (slept in, needed it)
log:
06:40 AM: food: oatmeal + honey + pink salt, water
07:45 AM: workout: morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!
09:10 AM: food: rxbar, water
09:15 AM: workout: bw
10:15 AM: food: beet juice, bacon egg & cheese sandwich
01:30 PM: food: kapow: egg fried rice with extra chicken, tons of water w/ lemon
01:55 PM: food: le macaron: extra thick milkshake with whipped cream
02:30 PM: water
05:00 PM: water
07:00 PM: food: rxbar, water
08:00 PM: food: 2 x banana, oatmeal + pink salt + honey, prunes, water
08:45 PM: leg drain: 30 minutes
workout:
morning light run (grass, legs dead, feet sore): w/u, 1 hour @ 7:XX / ~8 mi, c/d ::: ok. taking 2 full days off before Saturday's half marathon race!!
- https://www.strava.com/activities/1464030690
workout: bw
- strong
S1: 3sec paused dead hang ng pullups: BW x 10
S1: full dips: BW x 14
S1: standing single leg abductions (full ROM): x 40
S1: calf raises (shoulder width): BW x 50
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 15
S2: standing single leg abductions (partial ROM): x 40
S2: calf raises (wide): BW x 60
S3: 3sec paused dead hang wide grip pullups: BW x 8
6175
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 21, 2018, 02:15:00 pm »21-03-18
Workout
Run -- 4.75mi in 46:54
Threw in like 5 strides.
Notes
Worst run ever! Felt totally dead, called it short because of this. Clearly am not at all recovered from Sunday yet. Focus now is making sure I am by Friday. Blarg.
~50% of this run was done on grass, at least, which was nice.
Don't know why this should be so much worse than Monday's run. Eep.
Edit: as day goes on upper and and more sore. This probably contributed to crappy run, but my legs also felt wrecked so it's not just that
sux but, don't worry about it. just a sign you need more recovery. it's probably a good thing that your body shut you down & you ended the run early .. another day of rest, then boom Friday crush it. sometimes sh*t run days really help hah.
6176
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 20, 2018, 09:01:42 pm »
^^ YES!!!!!!!
6177
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 20, 2018, 08:31:40 pm »
someone just told me the Ben & Jerry's mile is untimed...... sounded like B.S. I mean, it's $20 for a "mile race" + individual age group/open + hosted by Split Second Timing, then free ice cream.
However:
uhhh...... that has to be a mistake.
anyway, contacted them about it.
However:
uhhh...... that has to be a mistake.
anyway, contacted them about it.
6178
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 20, 2018, 06:55:50 pm »anyone who eats someone else's food when they aren't home, and doesn't tell them (so they can at least re-stock up on the way back home), can fuck off.
incredible that people like that exist.. so sad to know i'm genetically related to one.
so foul.
University accomodation. I used to live in one and people would just take whatever they pleased without asking and not say anything. So what I did was padlock all my cupboards and place cardboard barriers in the fridge lol, people who want to take something don't want to go through effort of squeezing their hands through small gaps to get food.
damn!!!!!!!!!!!!
such twats. i'd never do that to someone. insane.
and yes, my dad is a twat.
Quote
So I understand your pain.
thnx
ridiculous.
6179
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 20, 2018, 06:53:16 pm »
last hard workout before the coral springs half! fu*k, that's going to be rough. lol.
got some run photos, will post some as the days go along.
this is ~5:3Xish pace (about a mile or so in), looking fairly comfortable, until 2.x mi when i started hurting. I've got some hurt photos.. lool.
03/20/2018
bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon)
aches/injuries after track = both ankles achy, left ankle also bruise from clipping myself with my sharp rc5000v2's (takes skin off, rugged grip), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 04:30 AM
log:
05:00 AM: food: oatmeal + honey + pink salt, water
05:45 AM: workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
08:00 AM: food: rxbar, water
09:30 AM: food: rxbar, 2 x banana, lots of water
12:30 PM: food: (late): 4 x egg sandwich on french bread which was lined with an avocado + roasted pepper hummus & some sauteed mushrooms, banana, lots of water
03:00 PM: food: wanted some kind of desert but only had rxbars, so, another rxbar, water
08:00 PM: food: 3 x sourdough multigrain with lots of roasted red pepper hummus, prunes, water
workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
- https://www.strava.com/activities/1462266970
great session!!
absolutely drenched.
very happy with that last ~210m (lane 3 or 4 offset) .. relaxed accel but still hit some solid speed. Afterwards I realized I should have just kept it going until 300m or 400m, since it was my last one). Derp. Pretty sure I can drop sub30 200's much easier now than in December.
^^ my last ~210m. nice.
nice.
really let my hips open up today, while trying to stay relaxed. sometimes I find myself just fighting my pace, ie, to go slower it seems like i'm expending MORE energy .. so really let my legs just flap around, gave me alot more speed while still keeping me pretty relaxed. I mean, that kind of running is my "end goal", to run with kenyan-ish form always and just fly when I want.
Also, just realized i'm still #1 on the FAU track 1 lap segment:
jajajaja.
got some run photos, will post some as the days go along.
this is ~5:3Xish pace (about a mile or so in), looking fairly comfortable, until 2.x mi when i started hurting. I've got some hurt photos.. lool.
03/20/2018
bw = 144
bw before bed last night = ?
soreness = none!
aches/injuries = right knee barely, right big toe (fuck jump rope - or too much of it too soon
)aches/injuries after track = both ankles achy, left ankle also bruise from clipping myself with my sharp rc5000v2's (takes skin off, rugged grip), calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 04:30 AM
log:
05:00 AM: food: oatmeal + honey + pink salt, water
05:45 AM: workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
08:00 AM: food: rxbar, water
09:30 AM: food: rxbar, 2 x banana, lots of water
12:30 PM: food: (late): 4 x egg sandwich on french bread which was lined with an avocado + roasted pepper hummus & some sauteed mushrooms, banana, lots of water
03:00 PM: food: wanted some kind of desert but only had rxbars, so, another rxbar, water
08:00 PM: food: 3 x sourdough multigrain with lots of roasted red pepper hummus, prunes, water
workout:
morning track w/ Loco Rio! 5 x 3:30 on/1:00 jog @ {pace: 6:10,5:46,5:46,5:34,5:37} + 5 x 40s/40s @ {pace: 4:59, 5:09, 5:17, 4:53, 4:14} + 3@7ish + long c/d :: happy with last ~210 @ 32.3s (relaxed acceleration, moving pace 3:40 lul)
- https://www.strava.com/activities/1462266970
great session!!
absolutely drenched.
very happy with that last ~210m (lane 3 or 4 offset) .. relaxed accel but still hit some solid speed. Afterwards I realized I should have just kept it going until 300m or 400m, since it was my last one). Derp. Pretty sure I can drop sub30 200's much easier now than in December.
^^ my last ~210m. nice.
nice.
really let my hips open up today, while trying to stay relaxed. sometimes I find myself just fighting my pace, ie, to go slower it seems like i'm expending MORE energy .. so really let my legs just flap around, gave me alot more speed while still keeping me pretty relaxed. I mean, that kind of running is my "end goal", to run with kenyan-ish form always and just fly when I want.
Also, just realized i'm still #1 on the FAU track 1 lap segment:
jajajaja.
6180
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 20, 2018, 03:02:17 pm »Quote
Taylor Ewert is carving a new path in Track and Field. She holds the National Record for the Mile Race Walk, was an NXN All-American last Fall, and was 11th at the #NBNationals 2-Mile
.
Read more about Taylor and how she mixes race walking with running on DyeStat.com!
nuts.. also, she's executing my theory of "walk fast -> run fast" ..