6421
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 28, 2018, 11:54:32 am »
beautiful.
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6422
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: February 28, 2018, 11:46:00 am »
when talking to runlikeagirl about racing & how it could be like surfing, kind of like my old vert/surfing analogy:
me:
"Feels more like surfing maybe.. you just stay ready, prepare in general, then nature hands you the waves.. out of nowhere you get a great wave and boom, pure bliss. That's what I gather from surfers."
her:
"Very true!!! Great analogy to surfing!!!! I think that’s exactly how it goes. Letting the race come to you but also have lion eyes to catch it once it comes."
what a beast.
we were talking about "late signups" to races, and how it can end up being "more fun/less stressful", and even having better performances without all of the prior specific buildup/planning.
me:
"Feels more like surfing maybe.. you just stay ready, prepare in general, then nature hands you the waves.. out of nowhere you get a great wave and boom, pure bliss. That's what I gather from surfers."
her:
"Very true!!! Great analogy to surfing!!!! I think that’s exactly how it goes. Letting the race come to you but also have lion eyes to catch it once it comes."
what a beast.
we were talking about "late signups" to races, and how it can end up being "more fun/less stressful", and even having better performances without all of the prior specific buildup/planning.
6423
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 28, 2018, 09:30:10 am »
rest day. planned to get in a light run but.. calf. calf (soleus) feels fine for the most part. in shoes can't feel it. barefoot can feel it slightly.
02/28/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus slightly, right peroneal/ant tib/ankle slightly (i think from crossing my leg over to put pressure on my left leg, when icing it.......... lmao)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8.5
wakeup = 06:30 AM (slept in)
- slept in for more "healing"
log:
06:45 AM: food: water
07:45 AM: workout: walk dogs + bw
09:00 AM: food: 4 x eggs, blueberries, banana, oatmeal + honey, rxbar, water
11:15 AM: food: work life: coffee + 4 creams + 3 sugars
03:00 PM: food: kapow: vegetable/egg fried rice with avocado, bunch of water
03:30 PM: food: le macaron: banana caramel gelato milk shake, roasted coconut chocolate
07:30 PM: food: rxbar, beet juice, water
09:10 PM: leg drain: 40 minutes
10:00 PM: food: prunes, cashews, water
workout: bw
- 08:00 AM
- kinda strong
S1: 3sec paused dead hang ng pullups: BW x 11
- barely felt it in groin
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
- no calf pain
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
- no calf pain
S2: 3sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
- no calf pain
S3: 3sec paused forward walking lunges: BW x 10 each leg
02/28/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus slightly, right peroneal/ant tib/ankle slightly (i think from crossing my leg over to put pressure on my left leg, when icing it.......... lmao)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8.5
wakeup = 06:30 AM (slept in)
- slept in for more "healing"
log:
06:45 AM: food: water
07:45 AM: workout: walk dogs + bw
09:00 AM: food: 4 x eggs, blueberries, banana, oatmeal + honey, rxbar, water
11:15 AM: food: work life: coffee + 4 creams + 3 sugars
03:00 PM: food: kapow: vegetable/egg fried rice with avocado, bunch of water
03:30 PM: food: le macaron: banana caramel gelato milk shake, roasted coconut chocolate
07:30 PM: food: rxbar, beet juice, water
09:10 PM: leg drain: 40 minutes
10:00 PM: food: prunes, cashews, water
workout: bw
- 08:00 AM
- kinda strong
S1: 3sec paused dead hang ng pullups: BW x 11
- barely felt it in groin
S1: full dips: BW x 13
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
- no calf pain
S1: 3sec paused forward walking lunges: BW x 10 each leg
S2: 3sec paused dead hang chinups: BW x 9
S2: full dips - split stance: BW x 13
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
- no calf pain
S2: 3sec paused forward walking lunges: BW x 10 each leg
S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 20
- no calf pain
S3: 3sec paused forward walking lunges: BW x 10 each leg
6424
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 28, 2018, 09:25:13 am »man 2 man is the only way to play social basketball....
Man to man isn't too bad. Full court press is just mean haha
lmao.
man 2 man is the only way to play social basketball....
Man to man isn't too bad. Full court press is just mean haha
Add in some traps and it's even meaner
lmao!
6425
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: February 27, 2018, 08:43:33 pm »she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?
The two worlds must not collide haha
ya i've thought about following her on strava but didn't kinda because of that.. haaha.
she's definitely honorary adarq.org status.QuoteJust asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.
All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.
She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.
bad ass.
She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.
1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins
Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.
awesome.
Haha she'd probably be fine with you following her.
hah nice, ya she seems cool. i mean you guys & some others are always cracking on each other, in comments. lul.
Quote
It would probably be good for her to start a log though. Maybe...
i dno, logging is hard.. it's an archaic but beautiful process. i'm sure she's capable of it, seems very dedicated.
also related to that, Kipchoge claims to have some ~14+ year training journal.. man i'd love to see that. I'd literally convert it to a thread on here, manually, if I had access. 8|
6426
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 27, 2018, 08:38:16 pm »
lmao you forgot to mention the vegan burger .. worthy of an edit 
we talked on FB but ya worth mentioning on here, absolutely awesome long run, especially considering the pre-run debacle 
we talked on FB but ya worth mentioning on here, absolutely awesome long run, especially considering the pre-run debacle
6427
Progress Journals & Experimental Routines / Re: Party's Over!
« on: February 27, 2018, 08:36:35 pm »
man 2 man is the only way to play social basketball.... 
6428
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 27, 2018, 08:35:20 pm »PLAN UPDATE
originally the phase 2 plan was as follows:
- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test
i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:
- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.
might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.
sounds like a big jump in training overall, but, easy runs are fun/awesome & not much of a problem.
also cool @ 5k testing. any races you can do in the near future? having an upcoming race is a great way to sharpen up training & drop a better time than expected, adrenaline squad.
- run 6.16 km in 28:51
the garmin maps seem to be getting jankier. maybe it knows i'm upset with it and it's messing with me out of spite. or maybe i'm just looking more closely now.
- stretch
might get a stryd because sure, i've got $200 burning a hole in my pocket and damn it i want to know how far and fast i'm going.
never heard of stryd before. looks pretty cool. get one and share the dataporns
also, pretty awesome that it's rechargeable.- run8.729.5 km in 48:24
weirdly, google maps calculates the distance as more like 9.5 km. i actually do think the watch is goofy sometimes, my pace was pretty consistent throughout but it booked me at 6:51 and 7:08 pace for the third and fourth kilometer, which is slower than i ever ran even when i was first starting out. rest ranged from 4:48-5:14, and a distance of 9.5 would put average pace at around 5:04, which makes much more sense.
- stretch
EDIT: http://www.nytimes.com/2011/12/20/health/nutrition/gps-watches-may-not-track-runs-accurately.html?pagewanted=all
oh. gosh forkin' darn it.
EDIT 2: put estimated actual distance in. gonna start verifying runs against google maps when they feel off.
this must have something to do with location in general .. i mean, my watch is most often insanely accurate. If i'm doing laps in lane 1, it's always 0.25. If i'm doing intervals at the quarter mile section of a park, it's always 0.25. At mile markers in races, it beeps very close to the markers, ALWAYS, and some of that variation is due to not running "tangents" and such based on the optimal course path, which is what the race certifiers use etc.
i've only had mine mess up a few times IIRC one on a 1km attempt on a sidewalk like 1.5 years ago, and another in the 2016 merril lynch bull run 5k -> buildings seemed to have jacked it up potentially? but, it was fine the next year. so maybe not.
but ya as far as distances go, for me at least and the areas I run, luckily mine is spot on.
that absolutely sucks that yours is off.. damn! I mean i'd trust my GPS more than google maps that's for sure.. lmao!
but 8.7 to 9.5 km is an enormous difference.
peace!
6429
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 27, 2018, 07:48:01 pm »6430
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 27, 2018, 07:30:02 pm »
signed up for a 5k on sat .. even tho my calf is acting weird. i won't run if it's messed up, but if i'm healthy, 5k sat. no big plans, just try and get top 3.
6431
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: February 27, 2018, 07:22:43 pm »
Kevin O'Leary, someone I follow on strava. ~1:14 (5:39 min/mi) in his FIRST half:
https://www.strava.com/activities/1020545025
beast.
https://www.strava.com/activities/1020545025
beast.
6432
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: February 27, 2018, 07:20:51 pm »
this quote is great.
"Satisfaction lies in the effort, not in the attainment, full effort is full victory." -- Mahatma Ghandi (apparently)
"Satisfaction lies in the effort, not in the attainment, full effort is full victory." -- Mahatma Ghandi (apparently)
6433
Strength, Power, Reactivity, & Speed Discussion / Re: Could he be lying about his squat?
« on: February 27, 2018, 07:18:21 pm »
and there's no video of him squatting. so who knows what he means by squat. also who knows how often he trains it, and at what speed, what form etc.
also what are you talking about with "wtf squat is good for"? he's claiming a 2.6 BW squat.................................................................
also what are you talking about with "wtf squat is good for"? he's claiming a 2.6 BW squat.................................................................
6434
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 27, 2018, 07:15:14 pm »6435
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 27, 2018, 09:49:59 am »
tweaked my left soleus this morning.. unreal. reaching over, into the shower, for some face soap: my left foot catches the tub and dorsiflexes + toes extend hard, felt it in my soleus immediately.. disappeared, no prob. Then felt it in the very last mile of the workout, which cut my session short. Afterwards, it's gotten really tight.
just incredible how something so simple/stupid can cause a tweak..
02/27/2018
bw = 143
bw before bed last night = ?
soreness = legs slightly
aches/injuries = none / this morning: tweaked my left soleus slightly, started hurting again at the end of my track workout, massaged it (bad idea), made it worse, tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 6.5
- getting to sleep was rough
wakeup = 04:30 AM
log:
04:45 AM: food: GU with caffeine, oatmeal + pink salt + tons of honey, water
05:45 AM: workout: morning light speed: 3 x 10' (1.6mi) / 2' rest @ {6:15, 6:22, 5:59}, 8' rest, 4 mi w/ Andrea @ {6:30, 6:26, 6:38, 6:17}. ~1 hour worth of work @ < 6:30 (nice!) ::: tweaked left soleus *slightly* after waking up / b4 workout - BLEH!! felt it at the end
07:00 AM: food: rxbar, water
08:30 AM: food: banana, water
09:30 AM: icing left soleus
10:00 AM: food: 4 x egg, french bread, blueberries, rxbar, water
02:30 PM: lunch: brie burger, fries, bread, water
workout: morning light speed: 3 x 10' (1.6mi) / 2' rest @ {6:15, 6:22, 5:59}, 8' rest, 4 mi w/ Andrea @ {6:30, 6:26, 6:38, 6:17}. ~1 hour worth of work @ < 6:30 (nice!) ::: tweaked left soleus *slightly* after waking up / b4 workout - BLEH!! felt it at the end
- https://www.strava.com/activities/1428284812
solid session. everything felt pretty easy today. annoyed with my left soleus. basically stepped on something that caused my toes to extend/ankle to dorsiflex, and soleus pulled slightly. so stupid. didn't feel it until the last mile. planned on finishing with some HARD speed but didn't since I started feeling it. bleh bleh bleh.
it's interesting how easy that workout was.. i guess this was one of my good days. everything was easy, no problem.
also kicked hard the last 400m of the last mile, for fun. probably hit that 400m @ < 75s (sub5 pace).
just incredible how something so simple/stupid can cause a tweak..
02/27/2018
bw = 143
bw before bed last night = ?
soreness = legs slightly
aches/injuries = none / this morning: tweaked my left soleus slightly, started hurting again at the end of my track workout, massaged it (bad idea), made it worse, tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 6.5
- getting to sleep was rough
wakeup = 04:30 AM
log:
04:45 AM: food: GU with caffeine, oatmeal + pink salt + tons of honey, water
05:45 AM: workout: morning light speed: 3 x 10' (1.6mi) / 2' rest @ {6:15, 6:22, 5:59}, 8' rest, 4 mi w/ Andrea @ {6:30, 6:26, 6:38, 6:17}. ~1 hour worth of work @ < 6:30 (nice!) ::: tweaked left soleus *slightly* after waking up / b4 workout - BLEH!! felt it at the end
07:00 AM: food: rxbar, water
08:30 AM: food: banana, water
09:30 AM: icing left soleus
10:00 AM: food: 4 x egg, french bread, blueberries, rxbar, water
02:30 PM: lunch: brie burger, fries, bread, water
workout: morning light speed: 3 x 10' (1.6mi) / 2' rest @ {6:15, 6:22, 5:59}, 8' rest, 4 mi w/ Andrea @ {6:30, 6:26, 6:38, 6:17}. ~1 hour worth of work @ < 6:30 (nice!) ::: tweaked left soleus *slightly* after waking up / b4 workout - BLEH!! felt it at the end
- https://www.strava.com/activities/1428284812
solid session. everything felt pretty easy today. annoyed with my left soleus. basically stepped on something that caused my toes to extend/ankle to dorsiflex, and soleus pulled slightly. so stupid. didn't feel it until the last mile. planned on finishing with some HARD speed but didn't since I started feeling it. bleh bleh bleh.
it's interesting how easy that workout was.. i guess this was one of my good days. everything was easy, no problem.
also kicked hard the last 400m of the last mile, for fun. probably hit that 400m @ < 75s (sub5 pace).