Adarq.org

and so is this.. holy shit.

20 x 500m, 1min recovery

decent stats/info

6 Training Habits That Lead to Boston Qualifying Times, According to Strava
Looking to book a ticket to Hopkinton one day? Here’s how, based on training data from more than 7,000 BQers.

https://www.runnersworld.com/boston-marathon/6-training-habits-that-lead-to-boston-qualifying-times-according-to-strava/slide/4

Quote from: adarqui on February 05, 2018, 04:46:48 pm

Quote from: seifullaah73 on February 05, 2018, 09:13:11 am

OMG What a game, my first and best super bowl I have witnessed.
That interception changed the game towards the end when ball fumbled out of tom brady.

I didn't understand why the runner touchdown was questionable he ran and did touch down and the other time when the guy ran through the zone and they said ball was out of control and his leg was out so confusing I saw he had ball in hand and was in the end zone.

but omg what a game I was nervous when they were making the decision and the patriots know how to take advantage of time especially towards the end and that final throw could have caused it to over time but saw it was time up and so happy.

memorable moment nick foles played the same game as brady and did touch down.

just awesome

amazing game.

Ajayi is from the UK too

http://miami.cbslocal.com/2018/02/04/jay-ajayi-from-north-london-to-super-bowl-lii/

Ye I saw that when they showed his stats and he was from as well as when they interviewed him. Great guy. From hackney, but media from outside the UK would say from london, east london, doesn't really say specifically which town.

I would like to try american football.

nah.. don't. heh. dangerous as fu*k. :/

tag football is fun tho.. still kind of injury risky for the knees/ankles but, 100000x safer than tackle.

my 2 cents

track!


02/06/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = top of right foot slightly, toenails
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
04:50 AM: food: oatmeal with pink sea salt & tons of honey, water
- this pre run meal is becoming my go to
05:30 AM: workout: w/u, 15k & 10k PR (lol) -> morning track: half marathon workout: 4 x (3k HM, 1k float - HM+40s) ::: first two reps on pace w/ Andrea, last 2 off pace except for the end . shoulders crazy sore (from pullups/dips eek)
07:00 AM: food: rx bar, water
09:00 AM: food: 3 x banana, protein + almond milk, water
01:00 PM: food: bunch of cashews, 4 x egg sandwich on sourdough rye with lettuce & banana slices mixed in so good
05:00 PM: workout: bw
05:30 PM: food: protein + almond milk, water
09:30 PM: food: prunes, banana, almond milk

workout: 15k & 10k PR (lol) -> morning track: half marathon workout: 4 x (3k HM, 1k float - HM+40s) ::: first two reps on pace w/ Andrea, last 2 off pace except for the end . shoulders crazy sore (from pullups/dips eek)
- https://www.strava.com/activities/1394236691

nice workout, felt good today. For this half coming up on 02/18, I might be in better shape than I think. I plan to go out at 6:1X pace soo.. should def be able to hold that for 10k at the very least. whenever that starts fading, then back to grind time. that's the plan for now.

kinda cool, overall workout pace was: 9.35mi @ 1:03:24 / 6:47/mi





^^ I dropped off when she dropped out .. it's just so much easier to run with someone. I felt great, but once she dropped, I felt less great.. If she had stayed in it, i'd have kept up my paces for at least 4 reps out of the 5 (didn't do a 5th) i'm pretty sure of it.. which is nice to know. I was moving very easy/relaxed today.

Also, a 10k PR when doing half marathon intervals .. lmao. funny. My 10k is probably like 38:XX right now (previous PR is like 42min? today's PR is 41min?). We'll find out soon that's for sure. Plan to go out at 6:05+ in this half marathon.

 



workout: bw
- felt very strong, which is great because on the car ride home from track, could barely lift my right shoulder.. was worried it could be injured. just overuse with the soreness/fatigue etc.

S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: forward walking lunges: BW x 5 each
S1: calf raises (neutral): BW x 40

S2: dead hang chinups: BW x 9
S2: full dips: BW x 9
S2: forward walking lunges: BW x 10 each
S2: calf raises (wide): BW x 40

S3: dead hang wide grip pullups: BW x 7
S3: full dips, split stance for glutes: BW x 10
S3: forward walking lunges: BW x 10 each
S3: calf raises (close): BW x 40

nice.





runlikeagirl update: I did this workout with Andrea, it's prep for both of our half marathons. I thought I would be the one quitting/dying but, she dropped out instead, somewhere at the end of the 2nd rep. She just seemed like she was having a bad day. Plus it was incredibly hot/humid but, we both actually seem to enjoy it, but it could have been a factor who knows.

Also before the session, I told her we should go "kenyan style" (one in front/one in back) and she agreed, but when the workout started she stayed along side. So I was in an outer lane, it let me hit some faster paces early on. BUT, it's not good to do that. Instead, we should have gone kenyan style, because then whoever is in front (we could alternate each rep), would make sure to stay on pace .. this way the person behind can relax/stop looking at their watch etc. She was checking her watch ALOT and i think it was contributing to the fatigue.

some story she made on IG:



she's going again to Track Thursday .. going to go for her first sub12 2 miler, which I think she's definitely good for.

it's amazing how good my legs felt when i finished running last night. much better than after most ~6-7 km runs. not sure why that is, but as i said they felt light, and like they wanted to keep moving. and no knee ache at all. it's not like i was going super slow, either, and my knees were aching a little after the ~9 km run i did last week at much slower pace.

hm.

that's one of the best feelings, especially when it continues into the next day.

I get it "randomly": i've had it after short sessions, long ones etc. I had it after my really long run a few weekends ago, love it.

 

edit: another amazing post-run experience is: after VERY LONG runs, lungs can just feel amazing (air feels more "pure" and breathing feels more relaxed).. that day and for another day or so. That's a really cool feeling, not sure if others experience it.

because it is not in god's plan for me to ever have something nice without also being denied something nice, my body followed up yesterday's excellent run with a day-long driving headache. took some panadol a little while ago to seemingly no effect. fml.

no exercise tonight, just frustration and trying not to lose my temper for no reason.

damn :/

"If one of us succeed, the whole crew feel it" -- Jake Robertson (or a rap song)