Adarq.org

Biya Simbassa graduated from the University of Oklahoma before he’d come close to his potential at 10,000 meters. His modest best of 28:42 limited his post-collegiate choices, and the quality of races he could gain entry to. Simbassa joined Team USA Minnesota where he started building his mileage and fitness. Seeking altitude and more training partners, he joined ADP in November 2016. Within seven months, he’d improved by over a minute to 27:45.

Simbassa’s experience highlights a key ingredient in ADP/WCAP’s training success: critical mass. One of the hallmarks of Kenya’s running culture, and a factor in its success, is the sheer number of hopefuls taking part in the Thursday tempo run or Tuesday track session. On any given day on the dirt roads of Kenya, 40, 50, 60 runners show up for workouts. Big names and no names—there’s always someone who will push the pace, always someone faster to chase. There’s motivation to show up and keep up, lots of brethren to share the pain and the victories. At any given time, some will be injured or traveling or taking a break, but there are plenty to take their place.

He (Paul Chelimo) bristled at the suggestion he was not fully American: “I could have gone to any other country and been rich, but I love America. When I put on that [Army] uniform, I’m ready to die for this country. Many people here are not ready to do that.” He said winning medals for the U.S. motivated his 110-percent effort.

For example, Simmons pointed out, white South African runners Mark Plaatjes and Colleen De Reuck, who became U.S. citizens, weren’t subjected to the African-born prefix, nor was Alberto Salazar referred to as Cuban-born during his competitive days. But ADP/WCAPers are often qualified in the media as Kenyan-born or African-born.

“I have friends who call it the African Distance Project,” Michael Jordan said. “No one calls Kyle Merber Irish-American but they call me African-American, and my teammates Kenyan-American. You’re in this weird place with this label in front of American, like a subcategory of American. Not fully American.” Jordan said the naturalized Americans in the group feel some pressure to prove their American-ness, and have been criticized, usually anonymously, for speaking Swahili.

^^ yup

Simmons is a purist. He looks for people who want to run for the love of running, just as he wants to coach for the love of seeing people improve. He said he’s never recruited in his entire career. “If you do a good job, athletes will want to be part of the program. With this group, the opportunity to train with the best is motivation; there’s no need to recruit.”

https://deadspin.com/how-a-small-time-training-group-and-an-army-program-cha-1797614412

from a few days ago, that red marking (with pen) is where the "knot is" in the muscle.

numbers all over the place.. lol.



history:

jack daniels running calc

https://runsmartproject.com/calculator/

rest/walk.

01/06/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = back of right neck moderate (disappear when i started walking hard) - lmao
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly tight (left more so)
feel = good

wakeup = 09:30 AM (slept in,  )

log:
10:00 AM: food: shredded wheat + honey + almond milk, banana, water
11:00 AM: workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:5), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
02:00 PM: food: 3 x banana, almond milk, lots of water
04:30 PM: food: a bunch of orange chicken, sea salt pita chips + variety pack hummus, brie and crackers, lots of water
07:30 PM: food: banana, almond milk, water
09:15 PM: food: banana, almond milk, water


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

workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:59 ), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
- https://www.strava.com/activities/1344026234

legs seem adapted to walking these hills already. hehe. will mix running/walking them next week.

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145)]
- 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")]
- 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")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

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

PLAYOFFS.

WOW AT CHIEFS/TITANS ENDING.

HOLY FUCK.

found the name of the park nearby with hills, it's called Three Hill Park. Funny, i've been referring to the hills as #1, #2, and #3.. haha.

here's some photos I found online:







there's lots of fitness stuff that goes on there.

anyway from those few photos, seems like a decent set of hills, especially for south florida.. don't know of anywhere else other than the landfill park (lmfao) that has hills like that.. well, other than "bridges". SFL runners, run bridges for hills.