Adarq.org

forced full rest day!!

feel really good today, minus the calf soreness.

I got a new saucony jersey today, and some short running shorts lmao! They look like this:

hate this image that I linked: https://www.trekkinn.com/f/13601/136010882_4/saucony-endorphin-split-short.jpg

so I took one myself, just to show the shorts length:




definitely feels weird mentally wearing shorts that tiny, however, they feel absolutely amazing.. so much more freedom when moving my legs around. I think i'll probably raise in em`. Going to wear em` tomorrow night probably. I come from that modern basketball world of shorts covering the knee, so, it's taking some getting used to as the running shorts get smaller, or even wearing my compression shorts. But performance > * so, whatever.

saucony jersey is nice too, it's all blue, but same fabric & size as my other one.



09/29/2017

bw = 145
- 
soreness = calfs slightly - left more so
aches/injuries = right hip iliac crest slightly, left calf tight, left adductor slightly
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 9 AM
- slept in, rough sleep last night


diet:
- 9:30 AM: water w/ lemon, banana
- 1 PM: anthony's: roast beef sandwich, family sized salad just for me w/ gorgonzola, water w/ lemon
- 4 PM: 2 hour nap, passed out from such a good, enormous lunch
- 9 PM: 3 x banana's saute in olive oil & salt, 2% milk
-- so good






stretch:
- light quad & some calf stretching a few times
- 9:45 PM: soleus during dishes

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146),(26,145),(27,145),(28,146),(29,145)]

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m),(26,5200m),(28,7200m)]
- total: 42641m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)(26,14.6,4:04),(28,12.4,4:50)]
- TODO: 9/21

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none"),(26,"slightly","calfs,chest,biceps"),(27,"slightly","calfs a little, chest slighty, biceps slightly, quads slightly"),(28,"slightly","calfs"),(29,"slightly","calfs - left more so")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose"),(27,"stiff"),(28,"loose"),(29,"loose")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ,(26, 10 AM, 8.5),(27, 9 AM, 7),(28, 9 AM, 9),(29, 9 AM, ]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"), (26,"same as 25"),(27,"none"),(28,"right hip slightly"),(29,"right hip iliac crest slightly,left adductor slightly")]

man i've had some horrible nights trying to sleep lately too.. was actually going to create a thread on it a few days ago, i'll do that now.

27/09/17
5am

Banded scap work, Ido squat 2.0, HF & Piriformis stretch, monster walks

Squat (no oly shoes, sleeves or belt)
Bar x 5, 60 x 5, 80 x 5, 5, 5

Machine Chest Press – enough to get some blood in the chest

Stretching x 20 mins

Going to ditch the oly shoes for the time being. I initially got them cause I thought they’d be a good idea, give me extra depth, stability, etc. In reality I think they are causing more harm than good. Depth is really no different with the shoes vs without them. Not sure if a mental issue, core stability issue or what the go is.  If anything I get less hip/glute involvement and more quad which has been an issue for me.

Needing to invest more time in stretching as per the goal for this time when I’m limited to what I can do. Got some good work in today but not really structured yet.

ya that's why i loved elevating my heels, even for halfs. i was all about quad dominance for RVJ.  it's something to worry about though for sure, since it's not really "natural", it's introducing something that's changing our joint angles so, now i'd personally try to avoid it for running and such. Plus I feel like it can also tighten up the achilles a little, which is scary.

3x/day? damn sonson.

what are your weight goals now?

the days i work out with my hairdresser/future wife/future baby mama/ future handcuff each other to the bed lady friend I will switch them around.

lmao.

from "wifey material" to "handcuff each other material".

lol @ "lol that panned out".

that'll probably be a great transition from what you're doing now .. why not also add chinups to frequency? so squat, bench, chinups? though, pullups might be safer, lats can handle alot, biceps will get beat up more during chins.

edit: oh btw, cottage cheese is interesting.. I absolutely hated it early on, had to force myself to down it. Now, just the mention of it makes me fiend for it. How many times have you eaten it? The thing with me was, I ate it, forced it down for a while .. then stopped. Then came back to it years later and destroyed a tub in one sitting, absolutely loving it.

pc!

So far, great video .. takes like ~5 minutes for him to get into it.

<a href="http://www.youtube.com/watch?v=BgXxb4BzZcU" target="_blank">http://www.youtube.com/watch?v=BgXxb4BzZcU</a>

http://www.sweatelite.co/live-kipchoge-full/

Going to dive into it more, looks like there's alot in there. Pretty awesome, if it's legit/accurate/real. Wish Kipchoge just joined strava.



This portion (Training with Kipchoge - 5 Things that Surprised Me) has "invisible font" by accident I imagine, so quoting it, it also touches on some things we talk/debate on here:

I spent a month training alongside Eliud Kipchoge in August 2017, just a month before the Berlin Marathon 2017. The Berlin Marathon is where Kipchoge will aim to officially break the World Record for the marathon.

Here are 5 things that surprised me a bit:

(1) He was extremely inflexible. After an easy morning run (16km in 1hr10mins), I stretched with the group. Most of them were fairly flexible in the hamstrings – standing straight legged and bending over to touch your toes with your knees straight and being able to touch your toes. Eliud was miles off. He was nowhere near touching his toes! They all found it hilarious that he couldn’t come close to touching his toes.

(2) Warm ups/cool downs. Most marathoners tend to bulk milage into their warm ups/cool downs – 5-6km or 25-30mins can be common amongst elite athletes. Eliud rarely runs more than 15mins (approx 3km) and often closer to just 10mins (approx 2km). On one fartlek sessions we joined in with on August 12th (4x10mins threshold efforts, with 2min rest), they warmed up with 1.8km (9min30sec) and cooled down with the same.

(3) He rarely pushed himself to the limit. It certainly seemed to me that Eliud rarely went 100% in training. Three times per week (Tues, Thurs, Sat – see training week for more details) he ran hard, but he rarely pushed himself to the limit. He was able to get straight into a jog within 1 minute of the end of every workout, without a problem.

(4) He ran his long tempo runs of 40km+ on an empty stomach. Every morning at 6:10am, they start their morning run. On Tuesdays, Thursdays and Saturdays it’s a hard workout and on the other days, its easy-medium. Every day except Tuesdays track workout, they’ll run on an empty stomach. What’s even better, is that they’ll often wake up just 15mins before the run starts (5:55am).

(5) Tea, huge on tea (with tons of sugar). Eliud drinks a lot of tea. Before training, after training, and at least two more servings per day of tea, with at least 15g of sugar in each serving. Do the math on how much sugar that is every day, just from tea!

flexibility (inflexible), quick warmups, empty stomach runs, not pushing himself to the max, sugar.

beautiful running. running in Kenya for years will probably help with that.