Adarq.org

speed day! right calf pulled SLIGHTLY during my very last 200m in my track workout. stopped immediately, which probably saved it. got up on my toes quite a bit during the first ~10m of accell, then felt it pulling/cramping in one spot in my lateral gastroc.

could mess my plan up for saturday's 5k but: I DO NOT CARE. rest/walking works out fine too, race money goes to a good cause so, win/win.



10/19/2017

bw = 142
bw before bed = ?
soreness = none
aches/injuries = none, after morning track: minor right calf pull/tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 06:00 AM

diet:
06:00 AM: black coffee, cup of coconut water, grapefruit
07:30 AM: sipping on sweet green tea
08:30 AM: workout, track
10:00 AM: finished sweet green tea
10:15 AM: whole foods: berry smoothie + whey
11:00 AM: coconut water
01:00 PM: sweet green tea
05:00 PM: avocado, coconut water, piece of bread
06:15 PM: coconut water
06:30 PM: workout: bw + light miles
- 3-sec dead hang ng pullups: BW x 8
-- weak
- full dips: BW x 8
-- weak
08:30 PM: coconut water, 2% milk
09:30 PM: VARIETY MEAL: chicken skewer, water melon chunks, sour dough bread, 2 x grapefruit, 4 x pickles, kefir, beet juice, water, hmm.. i think that's it



stretch:
10:00 AM+: calf stretching because of the pull and i'm a weirdo - loaded calf stretches
05:00 PM: loaded calf stretches



icing:
11:00 AM: right calf icing
02:00 PM: right calf icing

man this icing really helped.. I have these very hard ice packs which just dig right into the muscle, feels like i'm rolling on PVC + icing.




workout: relaxed speed, track, no watch: warmup mile (7:17 wtf, felt 10+), 450m(82/5:00), 200m(35.8/4:47), 450m(83), 200m(37), 450m(84), 2 x 210m (34.5/4:35, 35.2/4:25), 450m(86), 200m(35.2), 450m(86., 4 x 200m (35.6, 35.2, 34.7, 36.1), last 200 = abort/calf
- https://www.strava.com/activities/1237626049

right calf tightened up on the last 200, ~10m in, during the short sprint phase to get my speed up where i'm on my toes - then I transition into maintaining the speed using my normal running form .. stopped immediately.. walked it out for a bit, then cooled down with 2 miles nice and light. This slight "pull" might ruin my plans for saturday, which is fine, not going to push it if I have a small tear in my gastroc.. Hopefully it's fine though. I've had a few small tears in my soleus/gastrocs over the years, this doesn't seem major. Worst tear I had was ~15 years ago when someone kneed my calf during a basketball game, split my left gastroc, crutches for a month. So sometimes I have things flare up in my calves, scar tissue in both of them. This was my right calf, lateral gastroc.

200m rest between each interval. Felt pretty good. Had no idea what I was running, until I got home and checked the data. That's pretty fun.

Since I was doing so much work, I probably should have stayed off my toes on those 200's during the initial acceleration phase, just too much fatigue I guess. I felt completely fine though, no signs of that happening.







workout:light mile repeats: 7 x 1 mile @ 7:XX, ~400m walking recovery, breaking in my new Saucony Carrera XC 3's!
- https://www.strava.com/activities/1238325733

btw, right calf was good .. made sure not to do anything moderate/hard, felt fine. But can definitely feel it if i stretch it manually. Hit potholes etc, all kinds of uneven surfaces, and it held up good.. so optimistic about Saturday.

saucony carrera xc 3's might be a little big, ordered 12.5's just like my saucony shay xc 4's. i'm a size 12, but those shay's run small. So, was unsure whether or not to break these Carrera's in or return them. I just said F it and went and ran in them.

They felt amazing while walking in them, and even better running in them. Very stiff & light, just like how I like my shoes. I felt crazy fast in them and I was going light on everything, stride freq/cadence was easy to maintain.

They are definitely lighter than my shay's, by ~1 oz probably. My extremely broken in Shay's were probably just as light though.

I might run in them on Sat ... they felt that good. I'd normally never even consider that, but they are REALLY STIFF shoes and very light, so not much to break in .. Perhaps the best shoes i've purchased so far, in regards to wanting to wear them for important runs, right away. My Saucony Shay XC4's take months to break in & I race in very "beat up" pair, because those feel the best. So kind of a great sign to consider racing in the carrera's right away.

Another example is my NB MRC5000v2's .. Those actually feel AMAZING when you put them on initially, but really need to be broken in as well.

Optimistic about these Carrera's.. might order another pair, size 12 just to see, and if they are too small, get another 12.5. A different color though, for fun

---

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

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

<a href="http://www.youtube.com/watch?v=76Ze_f3jQ9I" target="_blank">http://www.youtube.com/watch?v=76Ze_f3jQ9I</a>

some nice workouts in there. these girls are beastin.

Jon Drummond

bodybuilders jelly of his hamstrings.. 

decent read. i think my gut sometimes gets wrecked from the mileage/intensity i'm putting in .. this morning really showcased it, stomach felt completely "dead".. as if it couldn't do anything. Need to somehow figure out how to NEVER get that feeling.

https://www.runnersworld.co.uk/health/well-being/why-your-gut-health-is-vital-to-running-success

it's not super beast, but beast nonetheless.. Chase has been putting in tons of high rep trap bar DL's lately. good set, probably close to 2 x BW for 21 reps.

10/18/2017

bw = 140
-
- stomach felt really empty though
bw before bed = ?
soreness = none, quads dead, calves dead
aches/injuries = none
cramping = stomach feels a little wrecked but no cramping
morning quad flexibility = tight
morning hamstring flexibility = tight
feel = dead

wakeup = 5:30 AM

diet:
06:00 AM: black tea, grapefruit
07:00 AM: workout: light running
- too late! shit!
08:30 AM: 2 x 2% milk, water w/ lemon
09:30 AM: 2 x sweet potato saute in olive oil / salt / black pepper / some water / cane sugar, 2% milk, water w/ lemon
- really good but way too much food. stomach blew up.
12:00 PM: 2% milk, 2 x water
02:00 PM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 10
-- good set
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
04:45 PM: whole foods: a bunch of orange chicken, mac & cheese, coconut water
- needed something quick/asap, was good AF.
08:00 PM: 2% milk, coconut water, avocado, some spent grain hearth bread
- between all of these meals today, stomach feels ready to explode... need to get it out of there.







stretch:
01:30 PM: some light quad/calf stretches
08:45 PM: soleus during dishes



leg drain:
09:30 PM: 20 min, instead of stretch



naps:
05:30: 1 hour .. knocked out.



workout: morning: very light 8 miles ~8:50mm-10:40mm, legs dead, stomach empty, no looking at watch

feel pretty dead.. it's a good thing today is light.



wrecked.

138 after run.. crazy. 



TODO: more light stuff later probably

- dead. AELS/AERS/AETS.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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

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

BW: 88.6kg
Activity:
Misc: R knee
Diet Compliance: 12/12

Rest..

rest sessions need more thumbs up!!

i like seeing when people on here post "rest", instead of just letting it slip by.. obviously there's not much to post, but it's also kind of a good message to yourself, that resting is significant and important. I've been saying alot recently that "it's harder to rest than it is to train", which is the damn truth. It takes discipline to shut everything off for a day, recover, and come back stronger the next.. resting is harder than 1RM attempts

the sports "psychology" of it, is becoming more important to me.

Quote from: adarqui on October 17, 2017, 11:24:41 am

Quote from: adarqui on October 16, 2017, 06:03:54 pm

3x per day just doesn't seem sane/sustainable to me.. Apparently Cam Levins really broke down too, tons of injuries etc.. He just seems way too addicted to the mileage, this video is disturbing to me :/

<a href="http://www.youtube.com/watch?v=rMkUHM0eOZA" target="_blank">http://www.youtube.com/watch?v=rMkUHM0eOZA</a>

https://www.runnersworld.com/rt-web-exclusive/doubling-and-tripling-performance-incentives

man I really hate this video.. it's bothering me alot. dude ate 1 fucking motts applesauce after a 10 mile run, and yet he knows he has like 20+ more miles including a hard workout ahead of him.

what the fuck man.

fuck his coach & any1 around him who didn't smack the shit out of him. he's a damn beast but this video is a great example of training addiction.

that's why i force myself to take rest days... and drink milk (protein/fat) after runs etc.

his style just seems so disordered to me.. ie, maybe he could somehow survive on it when he was younger, but as he is aging, he is falling apart.

KENYAN'S DONT DO THAT SHIT. that's all i know. they eat good, sleep, nap, train 2-3x/day but alternate hard/light days.. And Bernard Lagat takes 1 day off per week, mandatory, with 5-6 weeks off per year after his season.



The thing with Cam Levins is .. he'll probably figure this out a few years from now, when he's "too old", and still make a run at something or make another olympics.. just because he'll reduce the volume a bit and eat better etc.

I saw a quote from some olympic track chick today, forget who, but it said in her bio:

things I hate: junk miles

loved that..

Cam Levins is addicted to junk miles.

Furthermore, towards the end of the vid, interviewer asks him if he'd go harder at night on his ez run because of his bad track session, and he admitted yes.. Again, Kenyan runners wouldn't do that. So much discipline.. so you had a bad session, who gives a fuck.. plus they don't look at their watch on light runs etc.

hold me back. ffs.

I watched the video. I liked how they showed the bad parts and all the preparation that goes into training. It was funny when his physio was trying to explain about what he does with trying to get the tightness out of the muscles- more of an art than a science but I understood.

ya that was funny, typical s&c/physio magic. "I can't explain it to you, but I know it when I see it!". I'm personally wary of that kind of talk.

Also the toe bleeds. I'm not surprised he's got toe bleeds when he's running 190 miles some weeks.

I wonder if he had been laying off track work, and decided to get in a session for the camera, so putting on his spikes wrecked him.

Just don't see how you could run 190 a week, BE INCREDIBLY FAST, and have toe issues like that pop up coincidentally on the day you're getting filmed.

A marathon is 26.2 miles and Levin is running 190 miles a week- just insane. He's literally running a marathon every single day for some weeks.

it's impressive for sure, but he doesn't make it look appealing at all, in my opinion. He makes it look like a train wreck. I think for a guy like that, running a marathon worth of mileage per training day is absolutely no problem, but not if it's done 7 days a week. If he did that 5 days a week, to me that seems fine.. but 7 days? Just asking for trouble.

5 * 26 would have him at 130
5 * 30 would have him at 150

either of those seem fine to me, because it's the *5* that makes it work. He could do 10 miles in the morning, with warmup, speed work, cooldown, etc, then 16 miles light at night, hit his 26, then the next day go light and hit 13 in the morning, 13 at night, hit his 26, ... probably remain very healthy.

That "Nicolo" (el coyote loco) guy i posted a year back or so, got addicted to the mileage like Cam Levins and he got hurt. He fell off track completely. He was putting in 180-190 a week for a month, did a 5k race and wrecked his knee. He'd post videos of him just trying to get more junk miles in. That's when I realized these guys are nuts. They are trying to brute force their way to the top, instead of being more efficient.

TBH, it really bothers me. If they just toned it down a little bit, and had more rest days, these guys would probably be way better off. Why are they putting in more miles than Mo Farah, Kipchoge, etc? Do they really think that they are outworking everyone? Or are they really just digging themselves into a ditch? The story about some guy running 350+ miles a week is ridiculous.. You can go on strava and find people running 400+ miles per week - THEY RUN SLOW AS SHIT. It's impressive from one perspective, and ridiculous from another.

Everyone needs to learn from Bernard Lagat.. It's not his training that they should emulate, it's his dedication to "rest", "recovery", and long deload periods after the season. His longevity & consistency is so impressive. He mentions how runners he know, won't take a day off, that they think 1 day off will make them worse. This is a horrible mindset that permeates most of athletics.

Finally, the toe bleed stuff is emblematic of his mindset. Sure you're getting someone to film you, but fuck the rocky shit.. cut that session (and day) short & take care of yourself.

I guess I just see someone who "can't stop", "can't take a day off" .. and from my experience, and what i've seen online, that mindset always backfires eventually, because injuries creep in and force you to take months off.

http://www.all-athletics.com/node/173097

I wonder what he does for speed work?

dno, lots of fast repeats from 200-1k I imagine. He's got some really strong ankles from some of those clips on the track: no heel touch in those spikes in alot of the footage, during km repeats. That's pretty major. He's got some serious speed, that's for sure.

peace!