Adarq.org

If it's really bad it might take some time to fix. But in my experience the best way is long extended static stretches of around 2 minutes. Elevate the front half of one foot slightly (like on a book or something) and lunge forward until you feel a good stretch, and hold. If you have had a lot of ankle injuries you probably have scar tissue built up in there and it might take some time to work the range of motion back in.

Sounds like what I did with my soleus/ankle stretches during dishes, hah. I'd just ease into it and often hold it for a few minutes, while doing dishes. Definitely seemed to help quite a bit. Tried to find the photo I took, can't find it yet. For people with calf tightness/ankle mobility issues, it could be a decent strategy.

light day.



12/20/2017

bw = 141
- yay
bw before bed last night = ?
soreness = quads moderate
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired

wakeup = 8 AM

log:
08:30 AM: food: oatmeal with honey, water
09:30 AM: workout: light morning run, legs (quads) sore: 6 miles @ 10:XX ::: need to get used to running in the morning again, also need to burn some more fat kcal
10:30 AM: food: 3 x banana, almond milk, water
11:00 AM: food: sea salt pita chips + hummus, chicken breast
01:00 PM: nap: 2 hours (passed out hard)
04:00 PM: food: banana, almond milk, water
06:45 PM: workout: evening light/relaxed workout: basketball dribbling (freestyle & drills): ~3 miles @ ~1hr20min .. fun. good cross training tool more for coordination/leg strength (deep positions)
09:30 PM: food: beef stew with extra water + pink sea salt, bunch of almonds, bunch of prunes, almond milk, a few chocolates, water
12:30 AM: food: almond milk

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
01:00 PM: nap: 2 hours (passed out hard)


workout: light morning run, legs (quads) sore: 6 miles @ 10:XX ::: need to get used to running in the morning again, also need to burn some more fat kcal
- https://www.strava.com/activities/1320868539

 

workout: evening light/relaxed workout: basketball dribbling (freestyle & drills): ~3 miles @ ~1hr20min .. fun. good cross training tool more for coordination/leg strength (deep positions)
- https://www.strava.com/activities/1321471681

 

---

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)]
- 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,?)]
- 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)")]

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")]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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)]
- FORMAT: (day, wakeup time, hours slept)

12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a:  situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

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

that was pretty nasty.

meant to run last night but ended up having to work until 11. had a headache this morning so ran this evening instead. didn't think about it beforehand so tonight's distance gives me only 24.1 km in the last week, short of the 25 km december quota. 

- run 8.32 km in 41:36
kept it easy, had let myself run a little too fast the last couple of times out.

- stretch

knees a bit achey now.

Good run though, one of your longer ones.

Just don't be one of those guys who goes out and runs 0.x miles to hit your mileage goal hah.

ordered saucony kinvara 8s to my parents' house,

sick! going to be hard holding back when you start running in those initially.. hah.

hopefully they'll feel right (i'm usually a 10.5 or 11 so i ordered both and will return the pair that doesn't fit) and that'll help with the longer run knee ache.

Damn that sounds like a great technique, i've never done that. Will try that in the future. Already takes the stress off of getting a good fit, just thinking about it.

Quote from: LBSS on December 18, 2017, 02:36:20 am

w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.

I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious

x2 to lbss! agree bigtime there. I've done most of my running without looking at my watch: in most of my workout posts you'll see "no watch" etc, that's just going by feel. I prefer it. Lately i've been using my watch more though, because i'm trying to "hold on" to certain paces. But when i'm running light, recovery, warmup, cooldown etc, definitely no watch. I didn't look at my watch in either of my last two races either (mile & 5k). I definitely prefer it.

also ya, all of that combined stuff will take its toll, especially now.. eventually you can adapt to it for sure, and feel really good. If you want to feel good with it, just need to keep it up consistently and occasionally throw in unplanned rest days when you really need it. The good thing about training while always being somewhat fatigued, is after 1-2 days rest you really rebound hard out of it (generally). When the fatigue starts really ruining workouts though, time for some unplanned forced rest.

pc!!

Im down with the damn flu. Id be ok with it, you can expect to lose a week for a flu or sth, but the timing is bad, last week before a 10 days off. On the other hand i haven't missed/deloaded even 1 week since end of august that i started, so i guess some more rest wont hurt that much. Will try to squeeze some volume weight session before i leave, as a last minute stimulus.

ah man that sucks!!!

hope you kick it quick, flu's suck. rest up!

12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.

Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel) 
315*5

solid!!

Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")

SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ

Bench:
175 2*5
135 (paused)* 8,8,8,10

Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1

ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180

<a href="http://www.youtube.com/watch?v=JlhmxULz-2Y" target="_blank">http://www.youtube.com/watch?v=JlhmxULz-2Y</a>