Adarq.org

01/14/2018

Naples Half Marathon
- Found out Parker Stinson is running it .. curious to see how he does.
- A bunch of local people are running it, since it's not too far away (2 hours or so).

Houston Half & Full Marathon
- Hoping Jake Robertson & Bernard Lagat do great
- Also hoping Hasay sets the US half record .. Hasay vs Huddle tomorrow for the US.

Need to find some twitter feeds so I can follow during my down time.

The naples half tomorrow (~2 hours away?) has prize money for age groups, that's awesome. $100 per age group and $500 if you break the course record. Here are the CR's:

http://napleshalfmarathon.net/wp-content/uploads/2017/05/record-ndn-half.pdf



need to run that one year.

13-01-18

Forgot to weight self again. I'll get into this habit again soon!

Workout

Run - 5.21mi in 54:38

Notes

Basic idea was 2 easy miles, 1 hard mile, 2 easy miles. The hard mile was 6:31, which is time I am happy with! It's not quite full out, but it was not at all easy.

Avg HR - 160, though HR during the mile was in the 190s and I apparently got up to 201. I kind of wonder if the wrist-based HR monitor is really that accurate. I'm getting a sense of what easy running feels like so I'm not too bothered, but I'm nevertheless suspicious.

I know I said I was going to lift but right now running is more fun so I decided to run. The gym sucks at the weekend too, so I may keep lifting to like 2xWeek and on weekdays for now.

https://runsmartproject.com/calculator/ this calculator says my 6:31 mile suggests a 22:12 5k. That'd be nice. That's like 7:10 pace. Sounds possible if hard. I reckon for now that I'm probably better over shorter distances than long because of time spent lifting and not doing cardio. Gotta get that base built up.

Further, that calculator also suggests I should be running my training at around 9:30 pace. If my max HR is above 200, as this suggests, then my running so far may have been too slow. I can usually recite some random lines of whatever while running 155ish, haven't tested much at 160, but perhaps easy/conversational could be faster at the moment than I'm giving myself credit for. Overanalysis of this is pointless since the data is potentially cruddy, but still.

good stuff all around!

I never wore my HR monitor for a mile race, definitely wonder how high mine would get in that setting: but I don't think it would get anywhere near max. I've only been able to hit true max HR during 400m repeats, everything else stays below. After hitting true max for a bit, i'm definitely more hunched over following the effort. That's kind of how I know that i'm getting close.

i say do easy running at: easy pace. ;d just like anything else, it fluctuates -> so don't be too strict on it. Sometimes my easy pace is 8 min/mi, sometimes it's 9:30 min/mi etc.. big fluctuations due to all of the variables involved. I personally know when it's easy pace, if I don't actually have to "keep the pace up". ie: I just start running, and it becomes that pace where I don't have to try and "chase the pace" at all - probably gets easier with experience.

pc!

After my latest minor hip flexor sprain where I attempted a box jump using stairs and that quick contraction of the hip caused a little pull that it pained and the next day it was painful to go to partial squat position, which soon healed quick as it wasn't as serious of a pull, but this made me realize something and it's related to your question in some way about whether messing with an injury because of pain and therefore either help it or make it worse was innate to us or not. When I felt the pain in my hip flexor, the natural reaction like most human beings is that your hands quickly go to the point of pain, whether you twisted an ankle, hurt your shoulder the innate thing is to hold it with your hands, to protect it, which i think is what is innate to us as human beings.

But what follows is not innate but due to our understanding whether right or wrong, which in our case is that when it causes pain and our hands are already on the painful spot, it's almost impossible to take your hand away, but rather, like when we were little and when we hurt our knees we would rub it to make pain go away in the same way but with a lot more knowledge but lack of understanding of that knowledge we rub, massage to try and make pain go away, cos we don't like pain, we try and remove pain and that mixed with the understanding of myofascial release using foam rollers through the pain, causes to massage through the pain and voila make it worse or maybe make it better.

So the hand quickly moving to the point of pain seems to be an innate/natural reaction but what comes after is our understanding and I think this may be the same with animals that they would like cats lick the sore paw or something similar but they lack logical sense they use instinct and experience unlike humans we use common sense, well our understanding of common sense.

pc

 

i like that. great way to frame it. i also love the cat licking paw/dog licking paw analogy. so we too have that "licking paw" reflex but, armed with more knowledge, we intensify it, which can make things better or worse -> but our goal is always to make it better, so if it turns out worse -> complete opposite effect: that obviously implies that the extra knowledge or the application of it was used incorrectly etc.

also i was thinking the other day, what would be the equiv of "massage/myofascial release/etc", to a caveman. I wonder if it would be something like this:
- bug bites & just general itching would result in some kind of massage .. mosquitos love biting the legs/calves/ankles!
- lying/sleeping on hard surfaces, climbing trees

would be funny if like, the evolution of massage for homosapiens dated back to insect bites. i'm sure our ancestors got "lit the fu*k up" back then .. constant scratching / rubbing -> some form of massage. lool. Maybe we get "tighter" without as many insect bites or general itchiness. I'm sure you could still test that idea in some parts of the world unfortunately.

i'm just joking (for the most part) but, there's all of these little evolutionary cause/effect systems that just disappear in the modern world.

pc!

the workout I need to be capable of, 5 x 1 mile @ 4:4X-4:5X per mile, 3 min rest between reps:

I finished the year off with 5x 1 mile repeats. Today I took another step forward in my training. Splits: 4:55 4:49 4:52 4:47 4:54

 

You ran 15 miles in new spikes? That seems painful.

Nah they are built for distance on the track (5k-10k etc), felt great. I definitely couldn't do that in my NB 800v3's - calves would be dead after a few miles.

Also ran 10 miles in them, switched them for my normal running shoes after that. That felt weird.

pc!

track day.


01/11/2018

bw = 146
bw before bed last night = ?
soreness = calves slightly, quads moderately
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = slightly tight
feel = ok

wakeup = 05:10 AM

log:
05:30 AM: food: oatmeal with honey, almond milk, water
07:00 AM: workout: morning moderate speed, quads sore: 15 miles total: 4 miles hard w/ 1 mile jog recovery mixed in @ {5:28, 5:29, 5:44, 6:17}
10:00 AM: food: watermelon juice
10:30 AM: food: whole foods: 2 x egg and cheese muffin, sea salt pita chips and hummus, chocolate muffin, orange juice, lots of water
02:00 PM: food: 3 x banana, almond milk, water
07:30 PM: food: full rack of ribs, mac & cheese, sweet potato fries, lots of water
- needed tons of protein, was craving it
- meal didn't even fill me up, at all .. feh.


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:


workout: morning moderate speed, quads sore: 15 miles total: 4 miles hard w/ 1 mile jog recovery mixed in @ {5:28, 5:29, 5:44, 6:17}
- https://www.strava.com/activities/1351807573

good session. breaking in my new spikes (NB LD5000v5's). feel really good. actually feel a little big, which is funny considering I thought they felt small before actually running in them.







solid stuff. need to eventually turn that into several sub5's. that's the goal. already some nice improvement over last session. Also good considering my quads were toast - didn't think i'd even be able to do the workout, could feel them tightening up during the warmup, but then it became manageable.

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?),(10,145),(11,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly"),(10,"calves slightly, quads moderately, hamstrings slightly"),(11,"calves slightly, quads moderate")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out )"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)"),(10,"none"),(11,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"tight"),(11,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose"),(10,"tight"),(11,"slightly tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7),(10,05:30AM,7),(11,05:10AM,7)]
- FORMAT: (day, wakeup time, hours slept)