Adarq.org

short interview with Julien Wanders

https://www.nnrunningteam.com/en/2017/06/06/julien-wanders-enjoys-the-high-life/

heat with tons of injuries, still pulling out W's... such a deep squad IMHO. Now #5 in the East.. If they are completely healthy come playoff time, be careful, lots of weapons.

a few photos from last year's ultra marathon @ vista view, courtesy of their FB.. (doing this relay race on Sunday). This is also the park I ran at today.









the winner from last year, he's pretty popular in the running scene: Mike Wardian
- he's fast over pretty much every distance
- http://mikewardian.com/schedule/
- http://mikewardian.com/about/
- masters numbers: 16:XX 5k, 2:2X marathoner etc, 7 marathons 7 days - #1 in the world .. stuff like that

still haven't attempted the 405....

i dunno, i need a home gym.... ppl think im crazy at my gym.... i got pinned a few times and ppl thought i was nuts cause i try so hard on power rack but only do light weight other exercises like its aerobics.....

you don't need a home gym .. though, a home gym is pretty powerful.

basically everything I said to maxent... in a nutshell, don't worry about anyone else. achieving substantial athletic transformations usually involves becoming more in touch with your animal nature, tune everyone out and let the emotions out, hit the pins & not care, grunt/yell whatever. forget those people, not sure why their opinion matters at all.

pc

^^ np! and yup!

Also, I think maybe "re-thinking" stretching to include just the "signal you are sending to the brain/nervous system", could potentially help a bit. My latest bout of stretching was mostly successful for one main reason: I didn't push the ROM. Instead I was simply thinking, once I "feel" that initial stretch, to just stay there. That was the point at which my nervous system was sending feedback, so I figured I didn't need to go any further. Subsequent stretches usually improved a little. When I did push the rom, I ended up paying for it.

I guess what i'm saying is, maybe try and forget about the idea of actually stretching the myself itself, and instead just performing controlled movement (the stretch) until the moment you experience feedback. At that point, you know you're sending signals to "whatever mechanisms understand them", so maybe just leave it there.

I mean, you do a dedicated flexibility session, achieve significant ROM improvements short term, then the next day you're anywhere from slightly more flexible, to no difference, to worse/tighter than had you not stretched. So I think the idea of actually stretching the muscle & whatever else itself, might be less effective than the idea of simply generating the signal/feedback itself. Some people can create alot of noise (push the ROM), some people need to keep it quiet/gentle. I know I fall into the latter category.

Achieving flexibility gains through full ROM/deep movements is still the best bet IMHO. But those days following such movements/sessions, where soreness can be worse, need to be careful when stretching at that point.

more 2cents!

hills day!



01/09/2018

bw = ?
bw before bed last night = ?
soreness = calves slightly, quads slightly
aches/injuries = back of right knee slightly (hamstring)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose (yay!)
feel = ok

wakeup = 05:00 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
07:00 AM: workout: (10 mi total): morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
09:00 AM: water
10:00 AM: food: whole foods: eggs, quiche, sausage patty, potatoes, bacon/ham/egg/cheese sandwich, water
12:45 PM: leg drain: 35 minutes
01:30 PM: nap: 1 hour
06:30 PM: food: sourdough rye, banana, water
07:30 PM: food: sauteed yam in olive oil/pink sea salt, orange chicken, prunes, water
08:15 PM: food: white chocolate almond bark
09:30 PM: stretch: soleus during dishes, standing hamstring balance


stretch:
09:30 PM: stretch: soleus during dishes, standing hamstring balance

icing:
self massage:
leg drain:
12:45 PM: leg drain: 35 minutes

contrast showers:
naps:
01:30 PM: nap: 1 hour




workout: morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
-  https://www.strava.com/activities/1348419168

love this park. that was a FUN run. hilly terrain & soft surfaces are a nice contrast to the track/flat roads.




garmin connect isn't showing elevation for me, on any of my elevation runs.......... weird.



but strava does.. odd:

---

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,?)]
- 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")]
- 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)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

good stuff man!

ya what interests me is our "response" to sprains and strains. With sprains, I feel like our default response is to shift into "rest" and maybe "ice". Though, we may try and get back to our training/competition too soon: but the default response seems to be not to "mess with it". Ice is obviously (most likely) a learned response. With strains, our default response seems to be to stretch it, roll it, massage it etc. The thing i'm wondering about is, if that's innate behavior or something we've learned. My dog strained some muscle in his leg once and he just left it alone. If I strain a muscle in my leg, i'm stretching it & trying to actively fix it.

so yea, our response might cause more harm than good. Need to be careful in the early stages of injury. IMHO, ice is usually a great bet.

I remember learning lots of this stuff initially from martial arts and a basketball training book I had - a solid book that had Doc Rivers in it (when he was a player), so that tells you how old it was. I just don't recall any kind of "prolonged stretching/mobility" mindset in response to strains and such, when I was younger. Maybe a few quick stretches with very short holds, and that's it. That seems more "natural" (to me).

I've definitely made strains worse by messing with it immediately after, and the few days following. I'd have been better off just leaving it alone.

Also, one thing that doesn't get talked about alot is hydration. A few strains/tears i've accumulated over the years were probably made more likely to occur because I wasn't hydrated optimally. Stretching and dehydration are probably a bad combo, just like training and dehydration are a bad combo.

As far as my hip flexor injury is concerned, poking at it (stretching, massage, trying to roll it etc) only made it worse. Rest "fixed" it, maybe not entirely, but far better than anything else. Hip flexors/adductors are tricky to begin with, they are already usually very tight.

I really like the PRICE acronym.. actually never heard of it. much better than RICE because of the P=protect aspect of it.



pc!