Adarq.org

this article is gold, must research more into Canova:

"A Kenyan runner's mentality is to run at the right speed," says Canova's assistant in Iten, Kenya. "The Western runner's mentality is to run the right distance. I'm not necessarily saying one is better than another, but that's just how the mind-set works."

"EXTENSIVE WORKOUTS REQUIRE LONG REST PERIODS AND NO SCHEDULE"

"It's also important to note that even professional U.S. runners who joined the American Distance Project (an organization co-coached by Canova and Scott Simmons) needed a period of adjustment. "My realization was that with a lot of our athletes, we hadn't finished building their aerobic house," says Simmons. "We looked at their [past] training and felt that they were never 100 percent prepared for their performances. When they had success it was because they were 75 percent prepared, 100 percent motivated, and 100 percent talented. So we had 25 percent to work on."

"This gives way to the main philosophic tenet, which I've dubbed Canova's Golden Rule. Simply put, to fulfill your potential as a marathoner, you need to progressively extend the distance you can run your goal pace, over a period of months and years."

https://www.runnersworld.com/race-training/canova-101

moderate speed later!


12/15/2017

bw = 143
bw before bed last night = ?
soreness = as the day went on - quads a bit
aches/injuries = left & right big toes a little - lmao, lower back slightly as the day goes on, as the day went on: big toes wrecked (left more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight, right ok
feel = ok

wakeup = 8:30 AM

log:
09:00 AM: food: oatmeal with honey, almond milk, water, some sourdough bread
- got a new oatmeal brand, was solid!
10:30 AM: nap: 1 hour (hehe)
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed spinach, almond milk, water, one chocolate
04:00 PM: leg drain: 20 minutes
07:00 PM: workout: evening speed, legs/feet toast (from speed walking): all time 2 mile PR attempt @ 11:21 {5:31,5:50} FAIL by 2s (lmao) - ALONE PR (-17s) , 400m @ 74s/4:56, 515m @ 1:33.4/4:51, 630m @ 1:56.6/4:57 ::: legs even more toast after haha. 5k race sunday 8|
09:30 PM: food: 1 lb cheese burger, sweet potato fries, pita chips & hummus, water, half of that white chocolate almond bark
11:00 PM: food: water, prunes
12:00 AM: food: big glass of almond milk (so good)


stretch:
icing:
self massage:
leg drain:
04:00 PM: leg drain: 20 minutes

contrast showers:
naps:
10:30 AM: nap: 1 hour (hehe)


workout: evening speed, legs/feet toast (from speed walking): all time 2 mile PR attempt @ 11:21 {5:31,5:50} FAIL by 2s (lmao) - ALONE PR (-17s) , 400m @ 74s/4:56, 515m @ 1:33.4/4:51, 630m @ 1:56.6/4:57 ::: legs even more toast after haha. 5k race sunday 8|
- https://www.strava.com/activities/1315358046
- alone 2 mile: 11:21 (5:31,5:50), (-17s)





previous alone PR for 2 mile is 11:38 (IIRC) .. so decent alone PR today. If I didn't feel so janky, it'd have gone down for sure.

complete rest tomorrow.

---

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)]
- 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")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

http://www.usatf.org/calendars/search/

rest/walk.

12/14/2017

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = none
feel = great

wakeup = 10:00 AM

log:
10:30 AM: food: almond milk, water, sauteed yam in olive oil/pink sea salt, black tea, few chocolates
03:00 PM: food: some almond milk, few chocolates
06:00 PM: workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
08:45 PM: food: whole foods: mac & cheese, bunch of orange chicken
09:00 PM: stretch: quads @ WF
11:00 PM: leg drain: 30 minutes
12:00 AM: food: non dairy kefir, prunes, white chocolate almond bark, fresh sourdough, water



stretch:
09:00 PM: stretch: quads @ WF

icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
- https://www.strava.com/activities/1314338535/overview

endorphins are very fast.. if they hurt my heel when I walk hard/fast, they are usually fast shoes (for walking) and usually for running too (but can actually be too intense for roads). My saucony carrera's are a great example, fastest shoes I walk in, can really hurt my heel. For running, I fly in them but, more so for springs. Very hard to run distance on the roads with them. So endorphin v2's feel a bit like them, but less intense (a bit more supportive in the sole).

---

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)]
- 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")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: scoobychau link=topic=2050.msg137899#msg137899

As for my girl, I am helping her massage the back of her knee daily, seems like some sort of dull nagging pain, nothing sharp. Will rest for 5 days before the race on Sunday.

Scoob, I remember you posting something asking whether your daughter should be trained or not - I didn't post anything as I think, ultimately, it's the parent's choice. But, I DON'T think a young kid should be competing to the point of getting injuries doing their sport. That seems crazy to me. So, my opinion is to strongly reconsider why she's doing it.

The key here is, training/competing through injury IMHO. So I agree that if there's stuff going on, it's time to shut it down for a while. And in this specific case, within the last week we've learned about achilles insertion pain and pain behind the knee. It's good at least that you are forcing her to rest for 5 days - no running. But going right into a race, you just have to be overprotective. If she feels fine, no problems, then I dno, sounds like it could be ok. But if there's stuff going on, opting out of a race could be a good idea.

Experiencing some injuries as a result of competition/practice etc, even at such a young age, does happen. I mean just from myself, I broke a finger at 8 or so playing basketball & was always getting hurt, stuff like that. I see little kids getting hurt all the time playing pee-wee football at the local park. With contact sports, there's definitely risk. For non-contact sports though, acquiring injuries, especially from overuse/too frequent high intensity perhaps, definitely needs re-evaluation. Because at this point, it's often directly related to training itself - too much / too often / too hard etc.

Scooby the hip thrust thing is not a great use of your time. The guy Brett who popularised doesn't even stand by it anymore. He set training knowledge back decades with that dumb exercise, hope you're not wasting your time in vain.

I don't like hip thrusts either, or the kneeling-to-jump stuff. It is a prescription of his coach though, can't just cut it out as easily, especially if the coach finds it so effective - which could be the case for his coach specifically & of previous clients responding well to it. Also, if hip thrusts are useless, probably not too much harm in performing them towards the end of the workout -> waste of time but nothing detrimental i imagine.

pc!

15/12/12
Strength session- 75% week

Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set 

hah. 100%.

happens with running too.. posture improves instantly and you run faster, always worth taking note when that happens too, so you know what to do when the females aren't around. lmao!

such a beautiful shot.

Damn!! Sub 5. Another big achievement added to the bag of achievements.
good job.
 

Thanks so much seifullaah!! and ya, dunking/vert + running is a solid bag of athletic achievements haha!! I guarantee no one i've ever run against, has ever jumped as high as I have ... I've thought about that a few times recently, and it actually gives me a bit of a boost, from the perspective of: man if I just work hard and truly push myself, I should be able to achieve even greater things with running than I did with jumping. That same line of thought can be applied to several members of this forum too, not just me. Got to get after it, but also need to stay healthy and be smart!!

peace man!!