Adarq.org

man i've been dreaming like crazy the last few nights.. maybe it's the red wine? not sure.. but dreams are really intense lately.



05/21/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), right hip slightly
injuries as day went on (after training): right hip flexor more, right hip more
standing desk (when on computer): slightly
feel = good
water = alot



Food

12 PM

- english muffin with peanut butter on each half
- beet + tart cherry juice
- green tea



Session: Afternoon

2 PM
- 91 F / 49% humidity.. HOT .. felt fine though

shoes:
- saucony's
- wore my XC flats, shoes are better for sprinting

runs:
1. 0.1 mi in 35.5s

2. 0.21 mi in 1m:06s (11.4 mph / 5:15 min/mi)

3. 0.14 mi in 44s (11.8 mph / 5:06 min/mi)

4. 0.11 mi in 33s (12.1 mph / 4:59 min/mi)

5. 1.02 mi in 5:46 min/mi (10.6 mph / 5:41 min/mi) 
- split: 5:42 min/mi  by 2 seconds
- 1 KM: 3:25  by 1 second
- good run, tried breathing entirely via nose (in & out), turned out to be very bad.. could only do tha for ~1m:30s or so, then moved entirely to mouth breathing.
- lost a decent amount of time starting around 4:23 to 5:37 -> dropped under 10mph here.. so significant drop after running pretty good. need to fix that.
 
6. 0.08 mi in 25s (11.6 mph / 5:09 min/mi)

7. 0.10 mi in 33s (11.7 mph / 5:07 min/mi)

8. 0.08 mi in 25s (11.8 mph / 5:04 min/mi)

was going to run home which would have been ~2 mi, but cramped up @ 0.86 mi.

9. 0.86 mi in 6:04

10. 0.33 mi in 1m:55s (10.2 mph / 5:53 min/mi)

11. 0.32 mi in 1m:51s (10.5 mph / 5:42 min/mi)

stretching


decent session.. hip flexor got a little tight a bit after my first 1 mi run, then it disappeared.. then it came back after my session.

right achilles seems tight, right calf seems sore.. right lower leg will probably be dead tomorrow.


Food

3:30 PM

- 2% milk



Food

8 PM

- huge stir fry: 2 x grilled chicken, zucchini, carrots, garlic, mixed nuts, kalamata olives, olive oil, salt, red chili pepper, white onions
- a few crackers



Food

9 PM

- 1/3rd pint haagen dazs java chip ice cream



Session: Activation

1 AM
- weird session.. but, wanted to see how I feel doing some long duration lower body holds with my bodyweight

half squat:
- semi-wide: 1m:49s
- close: 59s
- wide: 1m:29s
- wide: 1m:09s
- very-close: 59s

bss:
- L: 60s
- R: 60s
- L: 1m:20s
- R: 1m:05s
- L: 1m:28s
- R: 1m:13s

deeper/wider BSS:
- L: 1m:08s
- R: 1m:11s

legs felt good after this.. just wanted to get my quads, glutes, adductors to "shake" like crazy.. experienced that somewhat, but, couldn't hold positions long enough to get some serious contractions going.

i'd like to progress on these holds slowly.



Food

2:30 AM

- red wine
- greek yogurt



Session: Stretching

3 AM - 3:45 AM

- a ton of stretching
- lots of hip, hamstring, back, quad
- some calf


pc!

have you ever tried breathing on a step count? when i was running i would count steps for in-breath and out-breath and try to maintain the slowest rhythm i could, or pick up the pace until i couldn't anymore and then maintain the new rhythm. just a way of moderation. e.g. "in-two-three-out-two-three-four-in-two-three-out-two-three-four". and focus on breathing through both mouth and nose.

<a href="http://www.youtube.com/watch?v=eaSDZ2dJ0T8" target="_blank">http://www.youtube.com/watch?v=eaSDZ2dJ0T8</a>
Adarq, you try his breathing for long distance? in in out out with the foot strikes?

When I'm concentrating I try to go for breathe in for 2 and out for 2, but that lasts for about 30 seconds and i go back to crap.

REST.



05/23/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves, hamstrings slightly, quads slightly, glutes slightly
aches = none
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = alot



Food

12:30 PM

- huge bowl of cheerios with honey & 2% milk
- grape fruit juice
- 2 x wheat bread with peanut butter



Session: Evening

5:30 PM

walk:
- 6.36 mi in 1h:35m:00s
- first 5 miles spent walking while studying using the app i've been writing.. got it working nice on my kindle paperwhite, so i can use it in the sun
- mile 5-6, stopped studying, walked full speed: 13:51 min/mi, ~4.5 mph
- other miles were ~15min/mi so ~4 mph
- cool that i can study + walk 4mph just fine. 2birds1stone



Food

7 PM

- 2% milk



Food

8:30 PM

- 1/2 pint java chip haagen dazs ice cream



Food

11 PM

- huge bowl of pasta: ziti, olives, olive oil, seasoning, butter, spinach, some goat cheese
- this meal sucked though, except for the goat cheese & chocolates
- several chocolates



Food

2:45 PM

- greek yogurt



got so much coding done today it was ridiculous.. so much more to do though.. lots of fun stuff lately though.. things coming along.

probably going to just rest/walk again tomorrow.. dno though.. right calf is a bit dead.. hamstrings are sore. should give it one more day probably.

pC

the PR-fest continues.. though, PR's this big could slow down the PR-fest.. but, I still think I have alot of PR's left in the near future.

today was very interesting though. I'll journal all of the stuff later but briefly:

shoes:
- saucony XC flats

strike:
- midfoot

1. very first run (warmup)
- was 0.11 mi in 24s
- STRONG tail wind though
- that's abnormally fast for my first warmup run.. felt like a freak.
- tail wind definitely helped but whatever.

2. 1-mile sprint
- into that same wind, but STRONG head wind:
- mile split: 5:32 min/mi by 10s , ~10.84 mph
- 1km: 3m21s by 4s , 11.11 mph
- so, PR'd 1km by 4s but PR'd mile by 10s, that means i'm definitely getting stronger & holding my speed better.

3. nearly 800m run:
- 0.44 mi in 2m:09s
- ~12 mph?
- much later on
- STRONG head wind
- this was actually the most awesome run of the day.. I decided to run nearly half of the same route as I normally do my mile sprints.. then after I would go do some jumps.. the crazy thing is I felt like I could have kept going. I most definitely could have DESTROYED my 1KM PR
- next time I do this, I might try and extend it to 1KM (~0.62 mi? i forget) instead of 0.44 mi.

and to top it off.. calves weren't too bouncy.. both were still slightly dead. the big difference is how my hips/quads felt. That high velocity walking always makes me feel so much more powerful. I used to do it alot prior to dunk sessions, way back, but I never collected data on it like I am doing now.

also i'm starting to feel like I can push myself more (like I used too, years ago) since i've reduced my volume/training frequency.. The fact that i'm training less frequently, and only running 1 mile hard, is allowing me to get stronger mentally. I basically have no excuse other than to run hard. This is good for my mental game (which is so damn important).. because with more volume/training frequency, it was much easier to just quit.

pc!

As far as running goes, do you agree with the people who say heel striking is slower and more dangerous than forefoot strikers?

well it depends on how you heel strike.. if you are slamming your heel into the ground at an angle, ie, actively decelerating, absorbing your bodyweight at contact, then yes, that's dangerous.. but you can also run forefoot dangerously by doing that incorrectly also, ie, plantar flexing your ankle, can really stress your calves/achilles.

if you land more "flat", but gently rolling from your heel first, it's fine.. as long as you don't absorb your bodyweight at the point of heel contact. If you watch most pros, you'll see many of them make contact with the heel first. The key is that they aren't absorbing much bodyweight at that instant, it's just a very light touch of the heel as the center of mass is absorbed when the foot is entirely flat.

Last time I ran i was a forefoot striker but now I heel strike, but the heel strike just feels like my natural strike because its what I do without thinking I guess.

ya and that's an important thing.. thinking less generally results in running faster, from my experience. if you're thinking about your foot strike for the entire run, you definitely won/t run as fast. I guarantee it. Too much interference for your CNS/brain.

Do you think it'd be more beneficial to do the forefoot striking for the 1.5 miles?  I remember my calves burning fairly quickly by running like that but if its faster it might be worth it.

run forefoot for 1.5 miles if you want to cripple yourself..

For now, I would go with the form you don't have to think about and which leaves you less destroyed.. which seems to be the heel-striking technique. Eventually as you get better at running, lighter, stronger etc, you can start experimenting with more of a midfoot strike (with no heel roll).

So for me, if I want to run fast, i'm using midfoot technique (as i'm doing lately). But I can't do that for too long, yet. If I want to run slower but "forever", I use my heel->toe (light heel roll) technique. I can run forever using that technique and feel fine the next day.. so for me, that can't be dangerous. It's an extremely stable/strong technique but lacks the reactiveness of midfoot. Midfoot gives me more bounce and seems to stress my quads less.

does that help?

pc!

training after 2 rest days.. yaaa. recovery.



05/25/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3 AM
wakeup = 11 AM
bw = 149
morning resting heart rate = didn't measure
soreness = calves slightly
aches = left heel slightly
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis)
standing desk (when on computer): none
feel = good
water = alot



Food

11:30 AM

- beet + tart cherry juice
- green tea
- 2 x wheat bread with peanut butter



Session: Afternoon

3 PM
- 84 F, 52% humidity
- shoes: saucony XC flats
- strike: midfoot

runs:

1. 0.11 mi in 24s
- STRONG tail wind

2. 0.19 mi in 54s
- ~4:49 min/mi, ~12.4 mph
- had that weird chest cramp thing.. seems like my ribs but makes me feel like i'm going to have a heart attack
- stopped running immediately.. scary stuff.
- when I got this, I figured all of my runs (especially my mile) would be impossible.

3. 0.10 mi in 29s
- ~4:42 min/mi, ~12.8 mph
- slight chest/rib cramp.. seemed like it might be relieving itself.

4. 0.12 mi in 32s
- ~4:21 min/mi, ~13.8 mph

5. 1:01 mi in 5m:34s
- 1 mile: 5:32 min/mi, ~10.84 mph
- 1 KM: 3:21, 11.11 mph
- STRONG head wind

6. 0.08 mi in 24s
- 4:46 min/mi, ~12.6 mph

7. 0.12 mi in 34s
- 4:42 min/mi, ~12.8 mph

8. 0.10 mi in 30s
- 4:58 min/mi, ~12.1 mph

9. 0.44 mi in 2:09
- 4:56 min/mi, ~12.2 mph
- STRONG head wind
- this was an epic run.

jumps:
- only a few jumps
- L-SLRVJ: 10'4"
- these aggravated my right hip flexor BAD

10. 0.26 mi in 1:15
- 4:51 min/mi, ~12.4 mph
- didn't feel as amazing as run #9


so, my right hip flexor felt fine for most of the running.. i started feeling it slightly after my first mile run.. but nothing major. However, during jumps, my right-knee drive on L-SLRVJ really wrecked it..

so, might have to avoid jumping for a while :/ or maybe do some horizontal jumping.. somehow avoid ballistic knee drive. dno.. for now im siding with horizontal jumping/double leg bounds etc, if that doesn't aggravate it.



Food

5 PM

- 2% milk



Food

8 PM
- insane spicy.. was sweating alot.

- huge stir fry: grilled chicken, 4 big carrots - cut up, white onion, serrano pepper, jalapeno pepper, red chili pepper, kalamata olives, mixed nuts, oil, salt, 1 big white potato, goat cheese
- some plantain chips
- some small dark chocolate squares
- green tea
- goat cheese was a more expensive brand, was solid



Session: Activation

1 AM - 2:10 AM
- really good.. can definitely feel improvement (strength gains) in this session
- i wont start writing down PR's until a few weeks.. then ill track PR's in these movements
- lots of stuff over 2 minutes.. alot better compared to last time
- submax just means im not actively overcoming maximally my ROM.. so i pick a comfortable yet challenging ROM and hold it there

standing hip flexor:
- submax, 90 deg
- R: 2m16s
- L: 2m
- every time i do these my quads/hip flexors become "numb"

wide squat:
- 2m06s

standing hip abduction:
- submax
- R: 2m
- L: 2m

very wide squat:
- 1m:57s

standing hip ext:
- submax
- R: 2m
- L: 2m

narrow squat:
- 1m10s

standing hamstring:
- submax
- R: 60s
- L: 60s
- R: 1m15w
- L: 1m15s

standing, floor touch:
- relaxed hold
- 3m:42s
- hamstring/calves become numb
- around ~3m:30s is when I could hit "beyond my firsts" on the ground, so, wrists flexed and hitting the top of my fist.

lots of shaking in squat/standing floor touch.. and of course in the other movements too.. but definitely stronger than last time i did submax holds and squat holds.



Food

3 AM

- greek yogurt
- banana
- grape fruit juice
- biscotti



tmw = rest + walking + studying, and programming.

pc!!!