6436
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6437
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 27, 2018, 09:12:09 am »6438
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 27, 2018, 09:10:12 am »
Jake is off to run the Lake Biwa marathon.
6439
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 27, 2018, 09:09:33 am »6440
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 26, 2018, 04:53:48 pm »
light running day .. should have been a rest day. wut.
02/26/2018
bw = 143
bw before bed last night = ?
soreness = legs slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 06:00 AM (slept in)
log:
06:05 AM: food: water
06:20 AM: workout: fasted morning run (no watch): 5 mi light-to-moderate progression (7:37 to 6:20) with a light-to-hard progression in that last mile (7:0X to 5:1X = 6:20)
07:45 AM: workout: bw
08:30 AM: food: 4 x eggs, blueberries, 2 x banana, water
11:00 AM: food: work life: hazelnut coffee + 4 creams + 3 sugars
02:30 PM: food: steak fried rice (omg), 2 x water w/ lemon
07:30 PM: food: 2 x rxbar, beet juice drink, water
08:30 PM: food: oatmeal, cashews, water
workout: fasted morning run (no watch): 5 mi light-to-moderate progression (7:37 to 6:20) with a light-to-hard progression in that last mile (7:0X to 5:1X = 6:20)
- 6:15 AM
- https://www.strava.com/activities/1426937200
bringing back some light fasted runs & no-watch (no looking at watch) runs. \o/
workout: bw
- 08:30 AM
- strong
S1: 3sec paused dead hang ng pullups: BW x 10
- felt in left groin alot, was making progress it seemed like
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 30
S1: 3sec paused forward walking lunges: BW x 10 each leg
- hurting on lunges
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
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
02/26/2018
bw = 143
bw before bed last night = ?
soreness = legs slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 06:00 AM (slept in)
log:
06:05 AM: food: water
06:20 AM: workout: fasted morning run (no watch): 5 mi light-to-moderate progression (7:37 to 6:20) with a light-to-hard progression in that last mile (7:0X to 5:1X = 6:20)
07:45 AM: workout: bw
08:30 AM: food: 4 x eggs, blueberries, 2 x banana, water
11:00 AM: food: work life: hazelnut coffee + 4 creams + 3 sugars
02:30 PM: food: steak fried rice (omg), 2 x water w/ lemon
07:30 PM: food: 2 x rxbar, beet juice drink, water
08:30 PM: food: oatmeal, cashews, water
workout: fasted morning run (no watch): 5 mi light-to-moderate progression (7:37 to 6:20) with a light-to-hard progression in that last mile (7:0X to 5:1X = 6:20)
- 6:15 AM
- https://www.strava.com/activities/1426937200
bringing back some light fasted runs & no-watch (no looking at watch) runs. \o/
workout: bw
- 08:30 AM
- strong
S1: 3sec paused dead hang ng pullups: BW x 10
- felt in left groin alot, was making progress it seemed like
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 30
S1: 3sec paused forward walking lunges: BW x 10 each leg
- hurting on lunges
S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
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
6441
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 26, 2018, 12:30:41 pm »great read, i might have posted it before:
https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc
this scaled down could also be a great template for 5k race (or time trial) training, no?
for sure!
I absolutely love the tues/thurs/sat schedule. I'm not one to love strict schedules but, this makes so much sense & feels right.
As for that schedule, i'm missing "easy running" which I might be phasing back in, and hills on Monday. Been thinking about hills on Monday... might be good to start experimenting with that.
and ya, Sunday rest day = good stuff.
That article/schedule is very simple, and pretty effective IMHO.
6442
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 25, 2018, 04:36:34 pm »
long walk day! (rest, but also a light run later)
02/25/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
aches/injuries = none! (temporarily! lol)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 06:30 AM (slept in)
log:
06:35 AM: food: water
07:30 AM: workout: morning light to moderate long walk: 11 mi total, ending with 4 faster miles.
10:30 AM: food: rxbar, banana, water
11:30 AM: food: 4 x eggs, 1 of which for a toasted sourdough rye sandwich, avocado, sauteed mushrooms, pinksalt/black pepper, water
01:00 PM: food: rxbar, water
02:30 PM: nap while coding: 30 min
04:30 PM: food: water
06:00 PM: workout: light run w/ hundreds of folks to Marjory Stoneman Douglas High School -> In support of MSD, Parkland, Coral Springs, & all victims of senseless violence :: A few extra miles with friends afterwards
08:00 PM: food: tons of cashews, some prunes, rxbar, water
brunch:
workout: morning light to moderate long walk: 11 mi total, ending with 4 faster miles.
- https://www.strava.com/activities/1425595315
ended with 13:22, nice.
TODO: light MSD/CS/Parkland support run..
workout: light run w/ hundreds of folks to Marjory Stoneman Douglas High School -> In support of MSD, Parkland, Coral Springs, & all victims of senseless violence :: A few extra miles with friends afterwards
- https://www.strava.com/activities/1426454202/overview
intense stuff.
Father to one of the victims, Joaquin Oliver, spoke some powerful words at the end.
02/25/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
aches/injuries = none! (temporarily! lol)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 06:30 AM (slept in)
log:
06:35 AM: food: water
07:30 AM: workout: morning light to moderate long walk: 11 mi total, ending with 4 faster miles.
10:30 AM: food: rxbar, banana, water
11:30 AM: food: 4 x eggs, 1 of which for a toasted sourdough rye sandwich, avocado, sauteed mushrooms, pinksalt/black pepper, water
01:00 PM: food: rxbar, water
02:30 PM: nap while coding: 30 min
04:30 PM: food: water
06:00 PM: workout: light run w/ hundreds of folks to Marjory Stoneman Douglas High School -> In support of MSD, Parkland, Coral Springs, & all victims of senseless violence :: A few extra miles with friends afterwards
08:00 PM: food: tons of cashews, some prunes, rxbar, water
brunch:
workout: morning light to moderate long walk: 11 mi total, ending with 4 faster miles.
- https://www.strava.com/activities/1425595315
ended with 13:22, nice.
TODO: light MSD/CS/Parkland support run..
workout: light run w/ hundreds of folks to Marjory Stoneman Douglas High School -> In support of MSD, Parkland, Coral Springs, & all victims of senseless violence :: A few extra miles with friends afterwards
- https://www.strava.com/activities/1426454202/overview
intense stuff.
Father to one of the victims, Joaquin Oliver, spoke some powerful words at the end.
6443
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 25, 2018, 04:36:18 pm »
Knight is getting a bit cocky lately.. LMAO.
6444
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: February 25, 2018, 03:29:38 pm »6445
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 24, 2018, 09:56:28 pm »
hastings cragg 2:21:42
https://www.iaaf.org/athletes/united-states/amy-cragg-194201
6+ minute PR? incredible.
I think a japanese guy (Shitara) broke the national record, which earns him $1 million USD... \o/
https://www.iaaf.org/athletes/japan/yuta-shitara-269066
https://www.iaaf.org/athletes/united-states/amy-cragg-194201
6+ minute PR? incredible.
I think a japanese guy (Shitara) broke the national record, which earns him $1 million USD... \o/
https://www.iaaf.org/athletes/japan/yuta-shitara-269066
6446
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 24, 2018, 08:42:53 pm »6447
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 24, 2018, 08:13:44 pm »
reposting (just saw it again) .. do i go, or do i not. if i go, i may not finish. good shit.
<a href="http://www.youtube.com/watch?v=pYFsGulhbQo" target="_blank">http://www.youtube.com/watch?v=pYFsGulhbQo</a>
6448
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: February 24, 2018, 08:03:45 pm »
damn Wilson Kipsang dropped out at 17 km.. 
6449
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 24, 2018, 02:51:54 pm »
long run workout day!
02/24/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
- soreness = lunge fallout
aches/injuries = right pinky toenail barely, left groin barely, top of right foot barely (stretching it last night helped, i think)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6.5
wakeup = 05:00 AM
log:
05:15 AM: food: oatmeal + pink salt + tons of honey, water
06:30 AM: workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
08:00 AM: food: GU, water
08:30 AM: food: smoothie, water ^^ then went back to the bridge
10:00 AM: food: fresh first: egg sandwich on a waffle, smoothie, lemonade, water
11:00 AM: food: rxbar, water
03:00 PM: food: banana, rxbar, water
06:30 PM: food: 2 x banana, 4 x scrambled eggs, 2 x avocado, french bread, water
07:00 PM: food: vanilla almond milk, vegan fudge brownie, water
RHR while eating? who knows.
workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
- https://www.strava.com/activities/1423839781
had to pull those insoles out afterwards so I could run properly (for the bridges etc). The construction of the insoles stitched insoles is so weak in these shoes, kinda ridiculous. Afterwards while i'm eating breakfast, some guy is like, "those look nice, do you recommend them?", I go "well this is my first run in them and the stitches insoles ripped out", and he lol'd and showed me his phone, he was about to purchase them. So, a lesson to Brooks: need better insole construction!
Hit some decent paces on the bridge uphill segments, 6:XX's after mile 17 so, nice.
Planned on hitting 4 mi @ 6:4X after the 10 but was toast. Abort.
I need to start transitioning into work mode....... have tons of stuff to do today.. fml!
02/24/2018
bw = 145
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors slightly
- soreness = lunge fallout
aches/injuries = right pinky toenail barely, left groin barely, top of right foot barely (stretching it last night helped, i think)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6.5
wakeup = 05:00 AM
log:
05:15 AM: food: oatmeal + pink salt + tons of honey, water
06:30 AM: workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
08:00 AM: food: GU, water
08:30 AM: food: smoothie, water ^^ then went back to the bridge
10:00 AM: food: fresh first: egg sandwich on a waffle, smoothie, lemonade, water
11:00 AM: food: rxbar, water
03:00 PM: food: banana, rxbar, water
06:30 PM: food: 2 x banana, 4 x scrambled eggs, 2 x avocado, french bread, water
07:00 PM: food: vanilla almond milk, vegan fudge brownie, water
RHR while eating? who knows.
workout: long run workout w/ Loco Rio: 3 w/u, 10 mi @ 6:5X, 2 @ 7:XX, 1.5 light, smoothie, 3 mi of bridge repeats, 1 c/d ::: wore my heavier shoes, I like them, but at mile 9 of the 10 the stitched insoles started ripping off (LAME!)
- https://www.strava.com/activities/1423839781
had to pull those insoles out afterwards so I could run properly (for the bridges etc). The construction of the insoles stitched insoles is so weak in these shoes, kinda ridiculous. Afterwards while i'm eating breakfast, some guy is like, "those look nice, do you recommend them?", I go "well this is my first run in them and the stitches insoles ripped out", and he lol'd and showed me his phone, he was about to purchase them. So, a lesson to Brooks: need better insole construction!
Hit some decent paces on the bridge uphill segments, 6:XX's after mile 17 so, nice.
Planned on hitting 4 mi @ 6:4X after the 10 but was toast. Abort.
I need to start transitioning into work mode....... have tons of stuff to do today.. fml!
6450
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: February 24, 2018, 02:32:43 pm »
<3