Adarq.org

mo's calf

some fast dudes. 2:5X 1KM repeats, then finishing with 23-24s 200's heh!

"don't let any gaps open up"

<a href="http://www.youtube.com/watch?v=VpSCCZBAG2U" target="_blank">http://www.youtube.com/watch?v=VpSCCZBAG2U</a>

unreal.



unreal.

ok kyrie has turned into his alter ego uncle drew.... some insane foot work against a really tough bucks team.... on national tv

damn. i was going to watch, but decided to watch the NFL (Dolphins) instead. dammit!

felt slow/beat up this morning, but ran really good. winning.


10/26/2017

bw = 142
bw before bed last night = 145
soreness = calves slightly
aches/injuries = bottom of left & right big toe slightly - from hamstrings stretches yesterday i think (SHIT!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but slightly sick

wakeup = 06:00 AM
- 

diet:
06:00 AM: black coffee, 1 grapefruit, cup of coconut water
07:30 AM: workout: hard running + bw at park
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 8
- 5-sec dead hang close grip chinups: BW x 5
- deep pushups on bars: BW x 15
- 5-sec dead hang wide pllups: BW x 3
- front bar dips: BW x 5
09:30 AM: 2% milk, 1/2 natalie's pink lemonade
11:00 AM: 1 saute'd huge yam (crazy sweet), 2 avocado, chicken skewer, sweet green tea, 2 small pieces of sourdough
- yam was ridiculous
04:00 PM: protein + water, 1/2 natalie's pink lemonade
05:45 PM: 1 cup coconut water, avocado
- needed some more fats
06:30 PM: workout: light mixed with speed
- dead
08:00 PM: 2% milk
09:00 PM: avocado, 2 x sourdough, kefir (omg), coconut water, high fiber oatmeal, sigis



stretch:
01:00 PM: light calves, light quads
04:15 PM: soleus during dishes
05:00 PM: everything, light stuff
09:15 PM: everything before bed



icing:



self massage:



leg drain:



workout: morning relaxed speed, not feeling too great (slightly sick), GREAT session: w/u-2.5, 1.41 mi / 2260k @ {5:32 + 2:21/5:41), 1 mi @ 5:39, 2 x 260m, c/d-2.5, no watch!!
- https://www.strava.com/activities/1247678350

slightly sick but, body fought it pretty good i think.. nothing major. didn't feel too fast early on during warmups, but then on a few strides before hitting the first 1.4 mi, i started feeling some power..

my goal was a hard (but relaxed) 1.4 mi @ an average of < 5:40 min/mi pace, surprising success, without looking at my watch at all.. I knew I was moving decent when some little kid on a bike tried to keep up with me and I smoked him, haha. That made me laugh & relax even more.

Then I finished with one more mile, which I wanted under 5:40 ..

I love not looking at my watch, it's the best decision i've made with running so far.. It really helps me focus on what my body wants to give me that day, instead of what I WANT my body to give me, which can be two very different things.. and when they are very different, it can become stressful -> tightening up more, fighting harder, etc..

Learning alot from researching these Kenyan runners. Absolutely love how they train & approach running.

wow, my stride freq was awesome on the 1.4! low 180's avg, never going above 188 for max. Exactly what I want.








TODO: 800's - cut down perhaps - mixed with trotting

- kinda

workout: evening relaxed speed, legs dead: 1.5 mi path - carved out 2 x 800m {wu-2:53/5:46, 2:38/5:16}, 2 x 420m {1:19.4/5:06, 1:29.5/5:49}, no watch, light jog recovery
- https://www.strava.com/activities/1248434756

pretty beat up by tonight, didn't have much in me. Happy about the 2 800's though .. first one (warmup) was @ 178 SPM! Second one was at 189 SPM. So both under 190 .. under 180 is pretty cool.









tmw = light recovery.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves")]
- FORMAT: (day, area)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Well said! Australia has a similar culture of masculinity. It's not cool to be skinny, which is probably coz 60%+ of the population is classified as either overweight or obese. http://www.huffingtonpost.com.au/2016/02/24/australia-obesity-statistics_n_9154422.html

damn didn't know it was like that over there too .. probably not too many places in the world where being thin is as frowned upon as the US, so sucks that's the case for AU as well.

Being skinny/thin just bothers some men, so damn much. It's astonishing.. I'm sure most of them aren't envious at all, they look at you like you are just inferior & a disgrace to being a man.

When I look at Mo Farah or Kipchoge etc, I see power & strength. Other people see weakness, "refugee", "female", etc. Meanwhile these guys are freaks of nature athletically, and their training is on par with the toughest in the world. Just crazy how people's minds work.

Same as if you video yourself dunking or lifting some people will criticize you but deep down it's mainly that their envious that they either don't have the confidence or athleticism to do the same feat.

ya there's this weird reaction from envious people .. not saying all people who "hate" or criticize are envious, some of them just genuinely think someone is stupid or inferior for doing whatever it is they are doing .. but for the truly envious ones, that reaction is just incredible to me. For example, if i'm out running and I see someone faster than me, which is extremely rare, i'd be happy af. That'd be exciting to me, i wouldn't be mad, jealous, annoyed .. Just like in dunking; when I was jumping high & landing some nice dunks, I didn't care at all if someone could jump higher or dunk better, in fact, it motivated me and made me excited. I'd also ask them, hey man want to be in my video?! For example, the lion swag video with the dude who could jump out of the gym.. I have a bunch of other videos where I feature people landing all kinds of dunks, simple ones to amazing ones. I guess I just don't identify at all with these "hater" types, they are mysterious to me.

In the words of Conor McGregor, man.. whada buncha fooqn biches.

My dad's new "thing" with my manliness:

He seems to hate the fact that i'm wearing compression shorts & pants. I think it really bugs him. He's made statements such as the following:
- those pants look really funny, if a bunch of Harley drivers see you in those pants they would laugh
- lots of people are wearing those compression shorts, female tennis players for example, wear them under their skirts

As if I give a fu*k about what a Harley driver thinks of me, or anyone for that matter.

I mean we don't talk much, but you can tell it bothers him .. just like when i'm skinny, it REALLY bothers him (and bothered him when I was growing up, high school, college, dunking etc).

Also FWIW, his father really damaged him with stuff like that.. But he's unable to recognize it.

Just thought i'd do a special post on that, because to me that's just some serious weakness on his part.

Also, I think it's important to shatter any inhibition from ones training in public, etc.. like how you may look, what you are doing may look funny to people etc.. If it's for the better, if it's effective etc, you just have to kill that inhibition.

I remember way back, when I was dunking pretty impressively, I had a bad session at some street court. Some dude actually flipped out on me, just out of nowhere saying "man you can't dunk for shit, why do you have a camera out here" etc etc.. For some reason, it really bothered him that I had the audacity to film myself trying to dunk at this court.. Keep in mind, I was actually a few courts down from him. Anyway, a few weeks later I saw him at my favorite indoor gym, and I could see him mirin' from afar, as I absolutely crushed this exact dunk session:

https://www.youtube.com/watch?v=Ed5VRE0lOXU

He didn't say shit to me that day..

Anyway, I guess what i'm getting at is, don't let other people's insecurities or weakness inhibit you at all.. Also don't let the thought of what people might think inhibit you at all either.

Just felt like mentioning that.. It's interesting to me.. It also bothers me because I know lots of kids & such fall victim to people like this, or their own thoughts about what people might think etc.

pc