Adarq.org

Allie Keiffer - Chasing Happy

http://featured.flosports.tv/allie-kieffer-chasing-happy

I wasn’t made for this, I made myself into this.
.
.
.
They said I was too big.
They said my stride was too short.
They said I didn’t belong.
I said otherwise.
.
.
.
#doyou #believeinyourself #runlikeagirl #dreambighustlehard

you can tell she's faced ALOT of doubters....

https://www.runnersworld.com/chicago-marathon/jordan-hasay-makes-a-bold-decision-be-brave-and-race

Jordan Hasay Makes a Bold Decision: Be Brave and Race

Defying her coach’s advice, Jordan Hasay made a midrace decision to stay with the leaders at the 2017 Chicago Marathon. And her instincts to do so paid off.

In her second attempt at 26.2, she finished third overall in 2:20:57. She had a two-minute PR, and her time vaulted her to second on the all-time list of American marathon performances.

Early on, she faced a quandary. She could either stick with Tirunesh Dibaba, who has won three Olympic gold medals on the track and has a marathon best of 2:17:56, which is five minutes faster than Hasay’s previous best of 2:23:00.

Or she could hang back off the lead pack, tuck in behind a male runner going at about 2:22 pace, and try running a PR.

Hasay chose the former.

“I think it’s more important to compete,” she said. “I’ve studied the different marathons, and it’s easier, mentally and physically, to be sitting in a pack than it is to run by yourself. I just kept looking at the lead car, and our kilometers were anywhere from 3:15 to 3:20. Our projected time was 2:17 to 2:18, so I just thought, ‘Well, okay!’ ”

She wasn’t scared, even when she went through 10 kilometers in 32:29—faster than she ran the 10,000 meters on the track in 2016 at the Olympic Trials—and halfway in 1:08:50.

rest!









12/30/2017

bw = 142
- nice!!!!
bw before bed last night = 149 (lmao)
soreness = quads barely, hamstrings barely
aches/injuries = left adductor slightly (think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 9:30 AM

log:
10:30 AM: food: oatmeal with honey, water, almond milk
12:00 PM: leg drain: 30 minutes (painful)
03:30 PM: food: bunch of pizza, bunch of chicken wings, bunch of water
07:30 PM: food: prunes, water, 3 x banana, cashews, almond milk

stretch:
icing:
self massage:
leg drain:
12:00 PM: leg drain: 30 minutes

contrast showers:
naps:

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143),(23,143),(25,144),(26,142),(28,143),(29,143),(30,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?),(26,16.4,?),(28,14.5,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)"),(24,"tons of distance PR's: half 1h32m:xxs, 12 miles in 1:22:0x @ 6:50"),(27,"200m @ 29.4s"),(28,"800m @ 2:18.4")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly"),(25,"quads moderate, glutes slightly"),(26,"quads slightly"),(27,"quads moderately, calves slightly, hamstrings moderately"),(28,"quads slightly, hamstrings slightly, calves slightly"),(29,"quads barely"),(30,"quads barely, hamstrings barely")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(25,"random "twinge" in right calf, right knee slightly as the day went on (happened after I sat down for a while"),(26,"calves tight (left especially)"),(27,"calves tight"),(28,"calves tight"),(29,"calves tight (left more so))",(30,"left adductor slightly (think sleeping on my side aggravated it .. noticed I was doing that last night which I normally don't do), as the day went on: both adductors (right more so than left - wtf?) ")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose"),(25,"loose"),(26,"loose"),(27,"tight"),(28,"tight"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight"),(25,"tight"),(26,"tight"),(27,"tight"),(28,"tight"),(29,"tight"),(30,"loose")]
- FORMAT: (day, general flexibility)

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

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8),(24,05:00AM,4),(25,08:00AM,8),(26,08:00AM,8),(27,08:30AM,7.5),(28,10:00AM,10),(29,08:30AM,8.5),(30,09:30AM,9)]
- FORMAT: (day, wakeup time, hours slept)

I didn't end up making it to the gym in my holiday. Back from Brisbane and ready to start training again and giving my liver a well deserved rest. It was a good holiday. I went up to Brisbane staying at my partners sisters house and also hired a hotel for a couple days in the Gold Coast. My partner has a few siblings up in Brisbane so it was good for her to catch up with them. Glad to be back home though as the weather up in Brisbane is tropical so its very humid and there was no air conditioning so I felt sticky a lot of the time as it was between 30-35 degrees Celsius everyday.

Gym-

Bench-
barx12
60x12
80x6
100x4
110x3
117.5x3 =3RM 
105x5

Rows-
20x12
40x12
60x12
80x12
100x12

Chin Ups-
12

Pullups-
Dead hang for 45 seconds

ah this answers my question in the other thread.. right back at it.

good elevation for that speed.....

<a href="http://www.youtube.com/watch?v=WpDLsUJvYgs" target="_blank">http://www.youtube.com/watch?v=WpDLsUJvYgs</a>

ya that was insane.. he's got next level athleticism in the NBA, with skills to match. incredible.

https://youtu.be/C9nzifOKZl0

At 1:58 !!!!

hah nice.

Yeah who knows haha


For interval work should I start off with enough rest to almost fully recover and slowly decrease rest time or just keep the super short rest periods?

somewhere in between imho .. not optimally short, but not full recovery either. so a bit more than optimal rest period, ie 30s more etc. but ya then work your way down to optimal as the sessions go on.

if you can't get your goal reps though, need to slow the pace down per interval .. if you're going too fast and you just cant recover, you won't be able to get adequate work in.

pc!!