6616
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
6617
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 02, 2018, 10:05:45 pm »
rest/bw workout
^^
go hard or suffer the rest of your life.
02/02/2018
bw = 144
bw before bed last night = 147
soreness = calves slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches yesterday fml)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM (slept in)
log:
07:40 AM: food: oatmeal w/ blueberries, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: sauteed yam (best ever .. unreal) in olive oil/pink sea salt, 4 x eggs, 2 x sourdough toast with spanish olive oil/sea salt/black pepper, blueberries, cashews
04:00 PM: food: 2 x banana
09:00 PM: food: oatmeal w/ blueberries, protein + almond milk, water
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10
those small amount of lunges made me sore.......... wtf. lmao. sosad.
^^
go hard or suffer the rest of your life.
02/02/2018
bw = 144
bw before bed last night = 147
soreness = calves slightly
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches yesterday fml)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM (slept in)
log:
07:40 AM: food: oatmeal w/ blueberries, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
01:30 PM: food: sauteed yam (best ever .. unreal) in olive oil/pink sea salt, 4 x eggs, 2 x sourdough toast with spanish olive oil/sea salt/black pepper, blueberries, cashews
04:00 PM: food: 2 x banana
09:00 PM: food: oatmeal w/ blueberries, protein + almond milk, water
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 10
S1: standing single leg abductions: x 10
S1: walking lunges: BW x 1 (LMFAO)
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 1 (LMFAO)
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg raises: x 10
S3: walking lunges: BW x 1 (LMFAO)
S3: calf raise variation: BW x 10
S4: dead hang ng pullups: BW x 9
S4: full dips: BW x 10
S4: standing single leg abductions: x 10
S4: walking lunges: BW x 2 (LMFAO)
S4: calf raise variation: BW x 10
S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 10
S5: walking lunges: BW x 2 (LMFAO)
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg raises: x 10
S3: walking lunges: BW x 2 (LMFAO)
S6: calf raise variation: BW x 10
those small amount of lunges made me sore.......... wtf. lmao. sosad.
6618
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 02, 2018, 04:04:27 pm »6619
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 02, 2018, 04:02:15 pm »
nice chelimo interview
<a href="http://www.youtube.com/watch?v=AtNNo25poTE" target="_blank">http://www.youtube.com/watch?v=AtNNo25poTE</a>
6620
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: February 02, 2018, 01:55:24 pm »
awesome clip
6621
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 02, 2018, 10:17:52 am »- run 7.01 km in 32:04
4:34 pace. hit 5k in 22:34 and then slowed down slightly before kicking pretty hard for the last ~200m.
- stretch
ok
nice!!
6622
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2018, 08:03:55 am »02-02-18
Morning BW: 71.8kg [lol! didn't adjust eating to the fact that I did barely any training Tues-Thur, alas]
Workout
Chins
BW x 5
+10 x 3
+20 x 1
+30 x 1, 1
+20 x 2, 2
Pullups
BW x 10, 9
Reverse Lunge
+40 x 8 [left knee not liking this, was fine when it was the "working leg" but when it was the leg going back, i.e. on reps w/ right leg, it was unhappy with the shear, blarg]
OHP
Bar x 5
30 x 5
40 x 5, 5, 5
V-Bar Cable Row
54 x 14, 13
Dips
BW x 16, 12, 8
Hammer Curls
14 x 10, 8, 6
8 x 16
Notes
Upper back actually not feeling fully recovered from Monday, surprisingly. Bit peeved about this knee thing. I think I will, perhaps foolishly, go for a run this evening and see how it fares. It was fine running on Wednesday. Perhaps the issue was not building into the reverse lunge at that load, but idk. Maybe it's fine with running for now but I ought to avoid loaded stuff for a bit. We'll see...
with the knee thing, i'd have run before the lifting personally. ie, if it feels fine during that run: good. Then being extra warmed up etc for the lift, could help. But, the other way around, could be much more intense -> fatiguing it/exacerbating it with the lunges, the running later, could be too much inflam.
so imho, i wouldn't run tonight.. maybe walk instead, dno. and next time run before your lifts? immediately before or a few hours before etc?
also, cut out any lifts/depth that aggravate it. So, no rev lunges, maybe only forward lunges or stepups (low box (12") first, higher box (18") if that's ok) etc.
pc!
6623
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 01, 2018, 01:12:09 pm »
Also, we have this workout scheduled on Tuesday, it's taken from Coach Hudson's black book redux .. it's a Half Marathon Spec workout, basically race simulation without running the full 13.1:
5 x (3k @ half marathon pace, 1k float @ half marathon pace + 20-40s)
so we'll be trying to do:
5 x (3k @ 6:20, 1k float @ 7:00) = 20k
The guy who organizes those track workouts said he'll post it, in case anyone else wants to do it... but I don't think he wants to do it, said it's "extremely tough" .. which is kind of why we're doing it......
lmfao.
that workout is going to be nuts..
but, running is nuts and you have to be nuts to win. 
5 x (3k @ half marathon pace, 1k float @ half marathon pace + 20-40s)
so we'll be trying to do:
5 x (3k @ 6:20, 1k float @ 7:00) = 20k
The guy who organizes those track workouts said he'll post it, in case anyone else wants to do it... but I don't think he wants to do it, said it's "extremely tough" .. which is kind of why we're doing it......
lmfao. that workout is going to be nuts..
but, running is nuts and you have to be nuts to win.
6624
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 01, 2018, 12:55:30 pm »
another post, this is what I posted to some local private run group .. invited anyone to come out. one other person said they would show up, but they didn't, so only she showed up.
Someone asked what paces would be available, I was pretty close on everything (between my paces and hers), except for her 800m, not sure what I was thinking:
And here's what I posted today:
so in a nutshell, i'm basically starting my own "track thursday" group... I'm doing this because, I need at least some control over my training, and why not do it with the training I find MOST EFFECTIVE -> my hard speed sessions. So now that I have full control on this day, I feel like i've fixed an ingredient that's been missing in my training in January 2018.
so, will continue to invite people on Thursdays and just turn it into an "all out day", every week.
we'll see how that goes
Quote
Sup folks! Figured i'd post this here in case anyone wants to do a session like this: hammer time.
I'm doing a "hard speed" (low volume, high intensity) session at Carter Park (Joseph C. Carter Park) track on Thursday @ 6 AM. It'll probably be ~50 min total. I know of a few other people who will probably be joining.
This workout will be hard efforts with equal distance recovery (very light jog) in between each rep & some walking rest to re-focus: 1 mile, 800m, 400m, 2 x 200m.
Total mileage: (6-7 mi) = warmup 1.25 (1+strides/walk back), mile, mile recovery, 800m, 800m recovery, 400m, 400m recovery, 2 x 200m with 200m recovery, cooldown (1+ miles)
Also, i'll get there a little earlier to warmup real light .. then at 6 AM i'm doing a warmup with whoever is there (1 mile + strides etc). Group warmup/cooldown & jog recoveries.
peace!!
#trackthursday
Someone asked what paces would be available, I was pretty close on everything (between my paces and hers), except for her 800m, not sure what I was thinking:
Quote
Hey Ron! Yea we are still meeting up tomorrow. It's only a few people so, not too many paces. It's also going to be more of a group for the warmup/cooldown and recoveries, then "solo/chase" for the efforts - which still works out great. I'll be going for a 5:1X mile, Andrea will be going for low 5:4X's probably. Then i'll be going for < 2:25 800, ~67 400, and some low 30's 200's. Andrea will probably be gunning for < 2:50 800, < 80s 400, < 37s 200's. Something like that. peace!!
And here's what I posted today:
Quote
Already looking like there will be another Track Thursday @ Carter next week, in case anyone is interested!
so in a nutshell, i'm basically starting my own "track thursday" group... I'm doing this because, I need at least some control over my training, and why not do it with the training I find MOST EFFECTIVE -> my hard speed sessions. So now that I have full control on this day, I feel like i've fixed an ingredient that's been missing in my training in January 2018.
so, will continue to invite people on Thursdays and just turn it into an "all out day", every week.
we'll see how that goes
6625
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 01, 2018, 12:50:26 pm »
02/01/2018 ^^
runlikeagirl recap:
- she's basically become a training partner: we have lots of specific workouts scheduled in preparation for this half marathon on 02/18/2018.
- i've never had a training partner who is this enthusiastic & driven, 100% professional level mindset. she's capable of doing some huge things eventually. Reminds me of James McOwen (who I trained) next level "lock in" mentality, brings it, no fear. (EDIT: forgot about Eddie .. he was really solid to train with, but he couldn't train outside of our workouts, so not on that level).
- she's a half & full marathoner, but i've convinced her to do more 5k's and even the mile races in December
- I think come December, she'll be competitive for the top 2 spots in any mile race around here, and these are very competitive races, male or female. And she'll be able to do that while being in marathon shape.....................................
- I think she could be a low 5's miler by December, and sub 18 5k'r by mid 2018.
- IMHO she's already a 5:29 miler, just doesn't know how to pace it properly yet .. this was her first ever hard mile & she hit 5:39 with a hard opening 400m @ 5:1x pace...
Her numbers for this workout:
- mile: 5:39.x
- 800m: 2:39.x
- 400m: 1:16.x (gps said 0.26 mi @ 4:57 pace)
- 200m: 36.x
That's impressive af.
It was interesting seeing her have even more speed today, without doing anything different -> simply due to the mental aspect. Since the focus was on hard efforts with full recovery, you could see she was experiencing what I experience, the brain gives you more speed/power at the same effort level you would be in an interval workout.
Our warmup strides were effortless & relaxed af, low 5's to sub 5's.. so I knew I was going to have a good session & was like holy sh*t she's going to have an insane session.
It is also interesting to see how, when I first did a track workout with her, she mentioned to me that she has no speed etc.. and I lol'd like wtf? Explained to her that she did etc. Anyway, after several sessions and this one, you can see already she's re-thunk that concept and now believes she has some serious horsepower & understands how it will help her in the half & full marathon. Interesting to see that mental switch. I've met lots of people who say they have no speed, and it's simply their mindset and how they train, nothing more. Everyone has speed, just need to actually believe it and tap into it - because it's already there to save us in life or death situations.
It kind of feels like i'm coaching again .. which actually feels good, but not strictly coaching because we are also training simultaneously.. which I enjoy more than just coaching I'm not trying to coach her, I hate taking on that responsibility/stress/commitment. She does seem to respect my opinion/knowledge/experience alot tho & said i'm a "great coach!" today after the workout. So she's taken my input on several training related things, but i've also taken input from her as well, so it's not like it's one way, not at all. cool stuff.
runlikeagirl recaps are pretty cool IMHO. interesting addition to my training journal.
runlikeagirl recap:
- she's basically become a training partner: we have lots of specific workouts scheduled in preparation for this half marathon on 02/18/2018.
- i've never had a training partner who is this enthusiastic & driven, 100% professional level mindset. she's capable of doing some huge things eventually. Reminds me of James McOwen (who I trained) next level "lock in" mentality, brings it, no fear. (EDIT: forgot about Eddie .. he was really solid to train with, but he couldn't train outside of our workouts, so not on that level).
- she's a half & full marathoner, but i've convinced her to do more 5k's and even the mile races in December
- I think come December, she'll be competitive for the top 2 spots in any mile race around here, and these are very competitive races, male or female. And she'll be able to do that while being in marathon shape.....................................
- I think she could be a low 5's miler by December, and sub 18 5k'r by mid 2018.
- IMHO she's already a 5:29 miler, just doesn't know how to pace it properly yet .. this was her first ever hard mile & she hit 5:39 with a hard opening 400m @ 5:1x pace...
Her numbers for this workout:
- mile: 5:39.x
- 800m: 2:39.x
- 400m: 1:16.x (gps said 0.26 mi @ 4:57 pace)
- 200m: 36.x
That's impressive af.
It was interesting seeing her have even more speed today, without doing anything different -> simply due to the mental aspect. Since the focus was on hard efforts with full recovery, you could see she was experiencing what I experience, the brain gives you more speed/power at the same effort level you would be in an interval workout.
Our warmup strides were effortless & relaxed af, low 5's to sub 5's.. so I knew I was going to have a good session & was like holy sh*t she's going to have an insane session.
It is also interesting to see how, when I first did a track workout with her, she mentioned to me that she has no speed etc.. and I lol'd like wtf? Explained to her that she did etc. Anyway, after several sessions and this one, you can see already she's re-thunk that concept and now believes she has some serious horsepower & understands how it will help her in the half & full marathon. Interesting to see that mental switch. I've met lots of people who say they have no speed, and it's simply their mindset and how they train, nothing more. Everyone has speed, just need to actually believe it and tap into it - because it's already there to save us in life or death situations.
It kind of feels like i'm coaching again .. which actually feels good, but not strictly coaching because we are also training simultaneously.. which I enjoy more than just coaching
I'm not trying to coach her, I hate taking on that responsibility/stress/commitment. She does seem to respect my opinion/knowledge/experience alot tho & said i'm a "great coach!" today after the workout. So she's taken my input on several training related things, but i've also taken input from her as well, so it's not like it's one way, not at all. cool stuff. runlikeagirl recaps are pretty cool IMHO. interesting addition to my training journal.
6626
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 01, 2018, 12:45:31 pm »
hard speed track day!! yeaaahh!!
02/01/2018
bw = 144
bw before bed last night = 147
soreness = lats slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6
wakeup = 04:50 AM
log:
05:05 AM: food: oatmeal w/ & tons of honey/sea salt, water
06:00 AM: workout: morning hard speed (hammer-time session): 1 mi @ 5:20.3, 800m @ 2:26.6/4:57mm, 400m @ 65.7/4:28mm, 200m @ 30.2/4:09mm :: equal very light jog rest for everything ::: great session! first hard speed since Dec 2017 \o/
08:00 AM: food: whole foods: egg & cheese muffin, double chocolate chip muffin, berry smoothie
10:00 AM: food: 2 x banana, water
03:00 PM: food: 4 x extra large brown eggs on 2 x toasted san fran sourdough, blueberries, sea salt chips, pink sea salt, almond milk, water
06:45 PM: food: protein + vanilla almond milk
09:30 PM: food: maple/brown sugar oatmeal in (heated up) plain almond milk (omg, so good), with blueberries, almond milk + protein, cashews, water
workout: morning hard speed (hammer-time session): 1 mi @ 5:20.3, 800m @ 2:26.6/4:57mm, 400m @ 65.7/4:28mm, 200m @ 30.2/4:09mm :: equal very light jog rest for everything ::: great session! first hard speed since Dec 2017 \o/
- https://www.strava.com/activities/1386253590
very happy about the 400m & 200m at the end.. especially the 200m. That 30.2 really surprised me. I think I should be able to crush my 200m PR pretty soon. My "fresh 200m PR" is like 29.8 .. This was at the end of some tough work, sooo ... exciting.
Invited a bunch of people out to this session, but it was only me & Andrea. She destroyed it. "hard speed track thursdays" might become consistent, loving this tues/thurs/sat/sun schedule, and this type of session fits great on Thursday.
02/01/2018
bw = 144
bw before bed last night = 147
soreness = lats slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6
wakeup = 04:50 AM
log:
05:05 AM: food: oatmeal w/ & tons of honey/sea salt, water
06:00 AM: workout: morning hard speed (hammer-time session): 1 mi @ 5:20.3, 800m @ 2:26.6/4:57mm, 400m @ 65.7/4:28mm, 200m @ 30.2/4:09mm :: equal very light jog rest for everything ::: great session! first hard speed since Dec 2017
\o/08:00 AM: food: whole foods: egg & cheese muffin, double chocolate chip muffin, berry smoothie
10:00 AM: food: 2 x banana, water
03:00 PM: food: 4 x extra large brown eggs on 2 x toasted san fran sourdough, blueberries, sea salt chips, pink sea salt, almond milk, water
06:45 PM: food: protein + vanilla almond milk
09:30 PM: food: maple/brown sugar oatmeal in (heated up) plain almond milk (omg, so good), with blueberries, almond milk + protein, cashews, water
workout: morning hard speed (hammer-time session): 1 mi @ 5:20.3, 800m @ 2:26.6/4:57mm, 400m @ 65.7/4:28mm, 200m @ 30.2/4:09mm :: equal very light jog rest for everything ::: great session! first hard speed since Dec 2017
\o/- https://www.strava.com/activities/1386253590
very happy about the 400m & 200m at the end.. especially the 200m. That 30.2 really surprised me. I think I should be able to crush my 200m PR pretty soon. My "fresh 200m PR" is like 29.8 .. This was at the end of some tough work, sooo ... exciting.
Invited a bunch of people out to this session, but it was only me & Andrea. She destroyed it. "hard speed track thursdays" might become consistent, loving this tues/thurs/sat/sun schedule, and this type of session fits great on Thursday.
6627
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 01, 2018, 12:23:12 pm »31-01-18
Morning BW: N/A
Workout
Run w/ GF -- 2.93mi in 34:06 [11:38 pace]
Notes
Taking it super easy for the knee. Avg HR in low 130s. Knee feels fine. Still shall take tmrw off. No need to be pushy about anything here. GF is in good shape, she was at a conversational pace for this too and doesn't run regularly, though she does exercise. Gonna try to convince her to run more.
that's awesome.
if she gets consistent with it, eventually bring her to the track. track workouts with your gf will be athletically-romantic af.
6628
Basketball / Re: I thought we had a basketball LOL thread?
« on: February 01, 2018, 12:14:42 pm »
linked to me from maxent on ig:
hah.
hah.
6629
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: February 01, 2018, 12:13:57 pm »
https://medium.com/lane-9-project/in-lane-9-with-professional-runner-allie-kieffer-d80007d04f5b
that beer weighing story is awful.
that beer weighing story is awful.
Quote
You’ve been open about your struggles with weight and the insecurities that come with lining up against women who are often much smaller than yourself. How has this shaped you as a person and a runner? For a long time I was really down on myself and felt insecure for being a ‘bigger runner’. In one race in particular, the winning team won the heaviest person’s weight in beer. I had won the race and set the course record, but was humiliated by having to go on stage and be weighed in cases of beer. A few days later I met with a nutritionist to figure out how I could lose weight.
6630