Adarq.org

Quote from: adarqui on February 20, 2018, 04:16:28 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.

Knight is getting a bit cocky lately.. LMAO.

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

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>

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!

rest/bw


02/23/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly:
aches/injuries = right pinky toenail, right hip flexor barely, top of right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 04:30 AM

log:
04:45 AM: food: oatmeal + honey, water
06:15 AM: workout: morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: wholefoods: 2 x egg sandwich, orange juice, water
11:30 AM: food: work life: coffee + 5 cream + 2 sugar, rxbar, water
01:30 PM: food: chicken chop w/ brown rice, a few chips/guac
06:00 PM: food: rxbar, water
07:30 PM: food: chicken soup, whole wheat french bread, vegan fudge brownie, banana, water


workout: walk + bw
- 06:30 AM

morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
probably going to try doing my long run in these Brooks Hyperion's tomorrow... scary considering they are 3oz heavier than what I normally run in, but they are still crazy light for a distance shoe (~6 oz). I need to break them hard & get them down to ~5.x oz.

S1: 3sec paused dead hang ng pullups: BW x 11
- felt my left groin alot on this first set of pullups. that long, completely stretched out dead hang seems to have overstressed it.. hopefully it's nothing.
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 30
S1: 5sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 11
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: 5sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 11 (dead)
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 30
S3: 5sec paused forward walking lunges: BW x 10 each leg

fairly strong, a little tired.

bumped up my paused lunges to 5sec, felt it nice in glutes/quads.

Wilson Kipsang this weekend in Tokyo, I think.