7636
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 25, 2017, 10:25:09 pm »
yo! how's it going? :/
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7637
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: October 25, 2017, 03:39:53 pm »"in kenya we run by the clock so I don't know how many miles I run"
Quote
kenya_experience_iten World Champion over 5000m Helen Obiri speaking about the Kenyan way of training and how the predominantly western obsession over milage/volume is not shared in Kenya
🇰🇪
"How many miles a week do you run?" is a question almost every runner will have encountered (or asked) many times. In Kenya is not really considered as an important factor - there are many things which go together to make up a training program and considering overall volume (milage) is not really that important in isolation
🇰🇪
GPS watches are starting to filter into Kenyan running, but for the overwhelming majority they still run with a basic stopwatch and daily runs will be determined by the duration; not much attention is paid to the exact distance travelled in that time.
7638
Basketball / Re: giannis antekumpo is so sick
« on: October 25, 2017, 09:02:54 am »<a href="http://www.youtube.com/watch?v=IB9CJCJPQc8" target="_blank">http://www.youtube.com/watch?v=IB9CJCJPQc8</a>
#3 is just nuts. block, rebound, fast break, juke, finish.
7639
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: October 25, 2017, 08:23:40 am »7640
Strength, Power, Reactivity, & Speed Discussion / Re: Need help for my template
« on: October 25, 2017, 06:51:57 am »thanks guys appreciate the help!
you are probably right, that i should more do more "real jumping". it's just that i read in the vjb that too much plyo/jump work is detrimental and with my extra basketball training, which means a lot of running and submaximal jumping->defensive drills, games, shooting drills etc, i thought i should not overdo it.
So if i got you guys right, my template is solid(?), but i should do more "real jumping" like the toddday method instead of the ankle jumps/tuck jumps and add an extra jumping session. I think about adding it in on friday because even though i dont have a game every weekend, it's most of them.
Questions for the toddays method: how do i know when to stop? it says when you dont get higher from the extra step, but it also says if you dont get higher from the extra step try again. Im a little confused. Also how much rest should i get between jumps?
I probably have alot of videos of me jumping, i will try to upload one tomorrow. Maybe it helps.
Again really appreciate you taking the time to help me. Hopefully i can get over the hump with your help!
videos are definitely useful.
good questions.
the template is solid except, as you said, needs more time for actual jumping at the rim and less supplemental jumping. you can use the basketball training time for max jumps, as well. that can actually be a great time, after you get really good and warm from drills, layups, etc., to do some jumps.
on the T0ddday method, check out the link that adarq shared. there's a different description (clearer than the one i wrote in here, actually). basically you want to practice at the number of steps right beyond the number that gives you the highest jump, until the additional step is adding height. so if you get 33" off a two-step approach but 32" off a three-step approach, it's time to practice the three-step approach until each step is adding power and you're hitting 34"+. then and only then can you add a fourth step. i never went beyond a four-step approach, except when goofing around. fifth step didn't help. YMMV.
nice example, posted it in teh official t0ddday method thread
Quote
with respect to when to stop, IME it's best to jump until you start to lose height consistently. so if you're jumping at around 33" for the day, as soon as you start hitting 31" it's time to call it quits. adarq may disagree, given his experience with much higher volume jumping and having a resurgence late in workouts. but it's also worth noting that even when he was in full jumping mode, with no "cardio" work, he was extremely fit. like, hundreds of DB lunges in a row fit. train hard but listen and be gentle to your body, nothing derails training like an injury.
Ya i'm with you on stopping when vert drops off considerably, for the most part. It's probably good on occasion to try and push past that though - more so when you're jumping "ok" and want to pull some better jumps out. If you're jumping through the roof & you drop off, probably best to call it quits there, body already gave you everything, shutting it down when you drop off makes sense, especially from a safety standpoint. That stuff is more of a "feel" & experience thing though. I'm sure I pushed it in some sessions that I shouldn't have, but I am also sure that some of those sessions did alot of good - realizing that I could somehow pull out some serious jumps after being so fatigued, was great for my confidence.
Also ya, being so light & having such a high work capacity, really helped. I remember dunking/jumping pretty much max, for an entire month, literally every day. That was around the peak of my ability: jumping max seemed to have no noticeable wear and tear on my body or CNS, felt as easy as walking. But it took a long time to get to that.
peace!!
thanks guys appreciate the help!
you are probably right, that i should more do more "real jumping". it's just that i read in the vjb that too much plyo/jump work is detrimental and with my extra basketball training, which means a lot of running and submaximal jumping->defensive drills, games, shooting drills etc, i thought i should not overdo it.
So if i got you guys right, my template is solid(?
Questions for the toddays method: how do i know when to stop? it says when you dont get higher from the extra step, but it also says if you dont get higher from the extra step try again. Im a little confused. Also how much rest should i get between jumps?
I probably have alot of videos of me jumping, i will try to upload one tomorrow. Maybe it helps.
Again really appreciate you taking the time to help me. Hopefully i can get over the hump with your help!
for rest periods between jumps, I like 60-120 seconds. 60 seconds rest is when you're just being very aggressive and trying to land a dunk, not necessarily caring about hitting peak vert, but just trying to crush something and get a ton of attempts in.
90-120 seconds (more so towards 120) would be what I would naturally do before max jump/dunk attempts.
max jump attempts, especially in combination with a lob or dunk attempt, require some decent recovery. So 120 seconds or so should be adequate.
In addition to all of that, just take breaks when you feel you need them, could be after 5 or 10 jumps for example. I'd have a protein + gatorade mix i'd bring to dunk sessions, and sip it during those breaks. Water is fine, but I felt better with a protein+carb mix.
7641
Strength, Power, Reactivity, & Speed Discussion / Re: The T0ddday Method
« on: October 25, 2017, 06:06:48 am »
Just an example from LBSS in another thread:
Quote
basically you want to practice at the number of steps right beyond the number that gives you the highest jump, until the additional step is adding height. so if you get 33" off a two-step approach but 32" off a three-step approach, it's time to practice the three-step approach until each step is adding power and you're hitting 34"+. then and only then can you add a fourth step. i never went beyond a four-step approach, except when goofing around. fifth step didn't help. YMMV.
7642
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 25, 2017, 06:00:59 am »
recovery day #2 .. i think. :/
feel less sick/better than yesterday, but still have a slight sore throat & it's raining like crazy out.
think i'm just going to AELS/AETS today, basically just bed rest all day, relax, and get in a nice light stretch, then pick it back up tomorrow.
legs feel crazy good though, sux. today was going to be 1.5 mile repeats session 1, 1200's session 2.
10/25/2017
bw = 142
bw before bed last night = 145
soreness = none
aches/injuries = right glute med wonky
cramping = MASSIVE @ 6:30 PM - stomach destroyed
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but maybe sick?
wakeup = 05:00 AM
diet:
05:30 AM: a bowl of high fiber oatmeal
08:00 AM: grapefruit, coconut water
- completely out of food at this point
09:00 AM: workout: very light run
12:30 PM: fa
- passed out typing that
12:30 PM: tijuana taxi co: steak fajitas, extra order of chicken, chips/salsa
- so solid
01:30 PM: wholefoods: cashew blueberry bar
03:00 PM: sweet green tea
04:30 PM: 1 hour nap
- just out, when i started typing the 12:30 PM entry
06:00 PM: rxbar, cup of coconut water
06:30 PM: MASSIVE @ 6:30 PM - stomach destroyed
- something i ate during lunch (fajitas) or that cashew/blueberry bar (same brand that wrecked me several weeks ago) .. wow, stomach is freaking out, at one point couldn't straighten out.. WTF.
-
- dude that was crazy
07:30 PM: workout: very light run
- absolutely massive #2 at the park .. felt fine after that. crazy.
09:15 PM: small sigis (yogurt drink)
10:00 PM: 2% milk, coconut water WITH PULP, toasted sourdough with avocado spread on it, another avocado, water w/ lemon
stretch:
07:00 AM: glutes, hips, quads, hamstrings
- all in bed
05:30 PM: hamstrings, hips, glutes
- in bed
icing:
self massage:
leg drain:
workout: light 3 miles
- https://www.strava.com/activities/1247102649
- 9:XX pace
workout: light 6 miles
- https://www.strava.com/activities/1247102658
- easy 8:XX/9:XX pace
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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
feel less sick/better than yesterday, but still have a slight sore throat & it's raining like crazy out.
think i'm just going to AELS/AETS today, basically just bed rest all day, relax, and get in a nice light stretch, then pick it back up tomorrow.
legs feel crazy good though, sux. today was going to be 1.5 mile repeats session 1, 1200's session 2.
10/25/2017
bw = 142
bw before bed last night = 145
soreness = none
aches/injuries = right glute med wonky
cramping = MASSIVE @ 6:30 PM - stomach destroyed
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but maybe sick?
wakeup = 05:00 AM
diet:
05:30 AM: a bowl of high fiber oatmeal
08:00 AM: grapefruit, coconut water
- completely out of food at this point
09:00 AM: workout: very light run
12:30 PM: fa
- passed out typing that
12:30 PM: tijuana taxi co: steak fajitas, extra order of chicken, chips/salsa
- so solid
01:30 PM: wholefoods: cashew blueberry bar
03:00 PM: sweet green tea
04:30 PM: 1 hour nap
- just out, when i started typing the 12:30 PM entry
06:00 PM: rxbar, cup of coconut water
06:30 PM: MASSIVE @ 6:30 PM - stomach destroyed
- something i ate during lunch (fajitas) or that cashew/blueberry bar (same brand that wrecked me several weeks ago) .. wow, stomach is freaking out, at one point couldn't straighten out.. WTF.
-
- dude that was crazy
07:30 PM: workout: very light run
- absolutely massive #2 at the park .. felt fine after that. crazy.
09:15 PM: small sigis (yogurt drink)
10:00 PM: 2% milk, coconut water WITH PULP, toasted sourdough with avocado spread on it, another avocado, water w/ lemon
stretch:
07:00 AM: glutes, hips, quads, hamstrings
- all in bed
05:30 PM: hamstrings, hips, glutes
- in bed
icing:
self massage:
leg drain:
workout: light 3 miles
- https://www.strava.com/activities/1247102649
- 9:XX pace
workout: light 6 miles
- https://www.strava.com/activities/1247102658
- easy 8:XX/9:XX pace
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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7643
800m+ Running and/or Conditioning / Re: Running Quotes
« on: October 25, 2017, 05:56:27 am »
"If I can offer one piece of advice, it would be to learn to control the mind and train each day with a positive attitude"
-- Eliud Kipchoge
^^ solid.
-- Eliud Kipchoge
^^ solid.
7644
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: October 25, 2017, 05:41:37 am »
chicago marathon
7645
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: October 25, 2017, 05:21:59 am »recovery runs are crazy slow ~5 min/km... 20km total that day, 2 x 10 km.
crazy slow for an elite ..
7646
Basketball / Re: giannis antekumpo is so sick
« on: October 24, 2017, 04:58:56 pm »<a href="http://www.youtube.com/watch?v=i6BhpUWuxpY" target="_blank">http://www.youtube.com/watch?v=i6BhpUWuxpY</a>
nice travel bro.
i guess it's not a travel though, really close, if he caught that a tenth of a second earlier it'd be a travel. makes it even more impressive.Quote
<a href="http://www.youtube.com/watch?v=EbQp1ychWUQ" target="_blank">http://www.youtube.com/watch?v=EbQp1ychWUQ</a>
u better get infront of him before half court or else its too late lol
he really is so damn impressive, incredibly versatile, dominates the stat sheet. Whenever he's playing & it's on tv, I tune in.. kind of like WB of last year, or Lebron traditionally, (or MJ/Kobe).
7647
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 24, 2017, 04:25:31 pm »
wtf? how is the black pair of the same shoe, 3.7 oz vs the shoe I recently purchase, 4.4 oz? It's the same shoe ... same version. That's nuts.
Just ordered the black pair of carrera xc3's, but size 12 not 12.5. I just feel like something is off in these 12.5's, feels just a tad bit too big.
HHAHAHAHAHAHA.. my conversation in a saucony live chat, about shoes.. Jason was nice, but he must be lol'n a bit.
Chat session started at 16:10:54
Please be patient while you are being connected with an operator ...
You are now chatting with Jason S. How may I help you today?
Jason S:Hi Andrew!
Jason S:How may I help you today?
Andrew:Hi. I have a question about the Carrera XC3's. I'm a size 12, but in the Saucony Shay XC 4's i'm a 12.5. If I wear size 12, my toenails get destroyed, so I need that half size bigger for the Shay's. I just purchased the Carrera XC3's, figuring the 12.5's would be pretty much the same size as the Shay's. However, they actually seem SLIGHTLY bigger than the Shay's, and even though i'm fast in them, something just feels wrong/off. I'm thinking about ordering a size 12 in the Carrera's, this one specifically: http://www.saucony.com/en/carrera-xc3-flat/29935M.html
Andrew:Hey!
Andrew:^^ So, i'm not sure if there's a shoe expert that can give me some extra guidance/ideas about the fit of the Carrera's.
Jason S:The Carreras generally fit true to size so I would suggest getting a size 12 if that is what you normally wear.
Andrew:Alright cool thanks. What's the return policy for that? I mean I can just try them on and walk around with them in the house etc right, and if they feel too small, I can return them for 12.5's?
Andrew:(also I have one more question after that one)
Jason S:Here is our return policy info http://www.saucony.com/en/content?csrname=szymanja&caid=cs-returns-exchanges
Jason S:So yea, around the house would be just fine
Andrew:right I guess i'm just wondering about unworn.. that includes just trying them on correct?
Andrew:ok cool .. sorry just wondered about that.
Jason S:Sure.
Andrew:ok so, last question. The pair of 12.5's i ordered were these: http://www.saucony.com/en/content?csrname=szymanja&caid=cs-returns-exchanges
Andrew:are those carrera xc3's? or just xc's? I thought they were xc3's ... but when I look at the first link I gave you (http://www.saucony.com/en/carrera-xc3-flat/29935M.html), these are actually significantly lighter and say XC 3 ... so not sure which version I actually ordered initially, and if they are different from the ones i'm about to order right now.
Andrew:ie, 3.7 oz for the black xc3's, 4.4 oz for the yellow-ish ones
Jason S:Yes they are but the weights have changed a bit,
Andrew:ah interesting.. i mean 3.7 oz sounds more appealing to me anyway. the black shoe just also looks a little different.
Andrew:i guess i will order those, size 12, and try them out
Andrew:"M" for width, medium, is the normal width?
Andrew:sorry tons of questions.. hard ordering shoes online :f
Jason S:Yes, normal width
Andrew:cool thanks! and I guess, do you have any idea why the weight is different though? 3.7 oz vs 4.4 oz is an enormous difference, for the same shoe.
Andrew:i mean I don't get it, but just wondering.. I prefer the 3.7 oz so this is actually more exciting.
Jason S:I do not, that is just part of the development teams design.
Andrew:is there any way for me to send them an email for a question like that? I mean i'm just genuinely curious.. do they have some kind of dev/engineering team contact info?
Jason S:sure, you can email in at customerservice@Saucony.com
Andrew:ok cool Jason, thanks so much for your patience & help.
Andrew:have a good one!
lmfao.
Just ordered the black pair of carrera xc3's, but size 12 not 12.5. I just feel like something is off in these 12.5's, feels just a tad bit too big.
HHAHAHAHAHAHA.. my conversation in a saucony live chat, about shoes.. Jason was nice, but he must be lol'n a bit.
Chat session started at 16:10:54
Please be patient while you are being connected with an operator ...
You are now chatting with Jason S. How may I help you today?
Jason S:Hi Andrew!
Jason S:How may I help you today?
Andrew:Hi. I have a question about the Carrera XC3's. I'm a size 12, but in the Saucony Shay XC 4's i'm a 12.5. If I wear size 12, my toenails get destroyed, so I need that half size bigger for the Shay's. I just purchased the Carrera XC3's, figuring the 12.5's would be pretty much the same size as the Shay's. However, they actually seem SLIGHTLY bigger than the Shay's, and even though i'm fast in them, something just feels wrong/off. I'm thinking about ordering a size 12 in the Carrera's, this one specifically: http://www.saucony.com/en/carrera-xc3-flat/29935M.html
Andrew:Hey!
Andrew:^^ So, i'm not sure if there's a shoe expert that can give me some extra guidance/ideas about the fit of the Carrera's.
Jason S:The Carreras generally fit true to size so I would suggest getting a size 12 if that is what you normally wear.
Andrew:Alright cool thanks. What's the return policy for that? I mean I can just try them on and walk around with them in the house etc right, and if they feel too small, I can return them for 12.5's?
Andrew:(also I have one more question after that one)
Jason S:Here is our return policy info http://www.saucony.com/en/content?csrname=szymanja&caid=cs-returns-exchanges
Jason S:So yea, around the house would be just fine
Andrew:right I guess i'm just wondering about unworn.. that includes just trying them on correct?
Andrew:ok cool .. sorry just wondered about that.
Jason S:Sure.
Andrew:ok so, last question. The pair of 12.5's i ordered were these: http://www.saucony.com/en/content?csrname=szymanja&caid=cs-returns-exchanges
Andrew:are those carrera xc3's? or just xc's? I thought they were xc3's ... but when I look at the first link I gave you (http://www.saucony.com/en/carrera-xc3-flat/29935M.html), these are actually significantly lighter and say XC 3 ... so not sure which version I actually ordered initially, and if they are different from the ones i'm about to order right now.
Andrew:ie, 3.7 oz for the black xc3's, 4.4 oz for the yellow-ish ones
Jason S:Yes they are but the weights have changed a bit,
Andrew:ah interesting.. i mean 3.7 oz sounds more appealing to me anyway. the black shoe just also looks a little different.
Andrew:i guess i will order those, size 12, and try them out
Andrew:"M" for width, medium, is the normal width?
Andrew:sorry tons of questions.. hard ordering shoes online :f
Jason S:Yes, normal width
Andrew:cool thanks! and I guess, do you have any idea why the weight is different though? 3.7 oz vs 4.4 oz is an enormous difference, for the same shoe.
Andrew:i mean I don't get it, but just wondering.. I prefer the 3.7 oz so this is actually more exciting.
Jason S:I do not, that is just part of the development teams design.
Andrew:is there any way for me to send them an email for a question like that? I mean i'm just genuinely curious.. do they have some kind of dev/engineering team contact info?
Jason S:sure, you can email in at customerservice@Saucony.com
Andrew:ok cool Jason, thanks so much for your patience & help.
Andrew:have a good one!
lmfao.
7648
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 24, 2017, 03:43:49 pm »
yamcado tower.
7649
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 24, 2017, 11:35:14 am »
recovery day!!!
two very light recovery runs scheduled today, at ninja pace.
10/24/2017
bw = 141
- stuff out of me.
bw before bed last night = 144
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but maybe sick?
wakeup = 04:30 AM
- sore throat woke me up, eek! so just stayed up.. 5 AM tomorrow will be easier.
diet:
05:00 PM: heated up black tea with 5 tspn of cane sugar
- tastes good but feel it
07:00 AM: high fiber oatmeal, water w/ lemon
08:00 AM: workout: light recovery running
09:00 AM: protein + water, coconut water
10:00 AM: red kidney beans with salt/pepper cooked in olive oil, water w/ lemon, 2 pickles
02:00 PM: workout: bw
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing straight leg lifts: x 25
- standing straight leg abductions: x 25
- standing stiff leg calf raises: BW x 25
- standing hip flexion partials at the top: x 30
02:30 PM: saute'd huge yam, avocado, water w/ lemon
05:30 PM: workout: bw
- 5-sec dead hang pullups: BW x 5
- full dips: BW x 10
06:00 PM: coconut water
07:00 PM: workout: light recovery
08:00 PM: protein + water
08:30 PM: 2 x large bowls of cheerios + honey (no milk, just dry lol), bunch of water
yamcado tower.
stretch:
06:00 PM: soleus during dishes
09:20 PM: everything before bed, real quick, hips especially
icing:
self massage:
leg drain:
workout: morning ultra light recovery #1: 3 miles @ ninja pace (12:XX-13:XX) :: ninja pace becomes forefoot
not trying to run forefoot .. but in the process of trying to not make any noise, my toes activate more, and i hit forefoot more, with less heel drop (easier to do with such a slow pace). I find this very interesting.. going to keep experimenting with it, especially on a recovery day.
workout: ultra light recovery #2: 3 miles @ ninja pace (11:4X-11-5X) :: faster in Carrera's, more bounce, lighter
so weird thing..
These Saucony Carrera XC 3's feel a little too big. I ordered the same size as my Saucony Shay XC 4's, but the Carrera's are just a tad bit bigger and I think it's bothering me.
So I just ordered the same shoe, but the black version, in size 12.. Turns out, the black shoe - mind you - the "same" shoe + version - just a different color, is 3.7 oz versus the one i've been wearing which is 4.4 oz..... I love ultra light shoes, so this is great news. Just so weird that the same shoe + version, is way lighter in the black color. Really hoping these size 12's fit perfect.
3.7 oz vs 4.4 oz is an enormous difference.
I have NB MRC 5000 v2's and those are ~3.4 oz or so.. Unreal how light they are, yet they are strong/supportive. I just don't run in them because of the mushy feel & the heel elevation. I like flat, hard soles.
right glute med a bit sore after that 2nd "recovery" run fml
- those standing single leg abductions (which I normally do) are probably the culprit.. those are intense on the small muscles of the hip. I mean I can feel it in the exact spot if i do one right now. I think I just taxed it and that ninja running taxed it more. lame.
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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"), (24,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves"),(23,"loose")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
two very light recovery runs scheduled today, at ninja pace.
10/24/2017
bw = 141
- stuff out of me.
bw before bed last night = 144
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but maybe sick?
wakeup = 04:30 AM
- sore throat woke me up, eek! so just stayed up.. 5 AM tomorrow will be easier.
diet:
05:00 PM: heated up black tea with 5 tspn of cane sugar
- tastes good but feel it
07:00 AM: high fiber oatmeal, water w/ lemon
08:00 AM: workout: light recovery running
09:00 AM: protein + water, coconut water
10:00 AM: red kidney beans with salt/pepper cooked in olive oil, water w/ lemon, 2 pickles
02:00 PM: workout: bw
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing straight leg lifts: x 25
- standing straight leg abductions: x 25
- standing stiff leg calf raises: BW x 25
- standing hip flexion partials at the top: x 30
02:30 PM: saute'd huge yam, avocado, water w/ lemon
05:30 PM: workout: bw
- 5-sec dead hang pullups: BW x 5
- full dips: BW x 10
06:00 PM: coconut water
07:00 PM: workout: light recovery
08:00 PM: protein + water
08:30 PM: 2 x large bowls of cheerios + honey (no milk, just dry lol), bunch of water
yamcado tower.
stretch:
06:00 PM: soleus during dishes
09:20 PM: everything before bed, real quick, hips especially
icing:
self massage:
leg drain:
workout: morning ultra light recovery #1: 3 miles @ ninja pace (12:XX-13:XX) :: ninja pace becomes forefoot
not trying to run forefoot .. but in the process of trying to not make any noise, my toes activate more, and i hit forefoot more, with less heel drop (easier to do with such a slow pace). I find this very interesting.. going to keep experimenting with it, especially on a recovery day.
workout: ultra light recovery #2: 3 miles @ ninja pace (11:4X-11-5X) :: faster in Carrera's, more bounce, lighter
so weird thing..
These Saucony Carrera XC 3's feel a little too big. I ordered the same size as my Saucony Shay XC 4's, but the Carrera's are just a tad bit bigger and I think it's bothering me.
So I just ordered the same shoe, but the black version, in size 12.. Turns out, the black shoe - mind you - the "same" shoe + version - just a different color, is 3.7 oz versus the one i've been wearing which is 4.4 oz..... I love ultra light shoes, so this is great news. Just so weird that the same shoe + version, is way lighter in the black color. Really hoping these size 12's fit perfect.
3.7 oz vs 4.4 oz is an enormous difference.
I have NB MRC 5000 v2's and those are ~3.4 oz or so.. Unreal how light they are, yet they are strong/supportive. I just don't run in them because of the mushy feel & the heel elevation. I like flat, hard soles.
right glute med a bit sore after that 2nd "recovery" run fml
- those standing single leg abductions (which I normally do) are probably the culprit.. those are intense on the small muscles of the hip. I mean I can feel it in the exact spot if i do one right now. I think I just taxed it and that ninja running taxed it more. lame.
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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"), (24,"loose")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves"),(23,"loose")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7650
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: October 24, 2017, 11:15:38 am »
https://www.wired.com/2017/02/nike-two-hour-marathon-2/
great quick read .. TLDR, no back to back hard days, and on the light day after a hard day, recovery runs are crazy slow ~5 min/km... 20km total that day, 2 x 10 km.
also, kipchoge usually rests 5 days before a marathon.
"slowly by slowly"
the first article, also nice:
https://www.wired.com/2017/01/think-exercise-hard-try-training-like-nike-super-athlete/
great quick read .. TLDR, no back to back hard days, and on the light day after a hard day, recovery runs are crazy slow ~5 min/km... 20km total that day, 2 x 10 km.
also, kipchoge usually rests 5 days before a marathon.
"slowly by slowly"
Quote
A good day of training was worth little on its own, but a good month was worth plenty. Slowly by slowly, the athlete’s shape came. “Every session is a building block,” Sang said.
Quote
Valentijn Trouw, Kipchoge’s Dutch manager, told me something else interesting: He thought Kipchoge never killed himself in training. The only day on which he would drain every resource he possessed was on race day. “Never 100 percent in any session,”
Quote
“Work hard,” he said. “But not every day.”
the first article, also nice:
https://www.wired.com/2017/01/think-exercise-hard-try-training-like-nike-super-athlete/
Quote
Before a few months ago, Kipchoge had never run on a treadmill, had never undertaken a VO2 max, lactate threshold, or running economy test, and had rarely worn a heart-rate monitor. Kipchoge’s technology-light approach is the norm among East African marathoners, in my experience. When I stayed in Kapng’tuny, where Geoffrey Mutai and the marathon world-record holder Dennis Kimetto trained in a large group without a coach, the program was set by senior athletes, and workouts were meticulously recorded, by hand, in exercise books. Indeed, Kipchoge has a book containing 14 years’ worth of workouts stored this way.