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adarqui

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Re: ADARQ's journal
« Reply #7230 on: July 29, 2017, 12:02:27 pm »
+2
07/29/2017

bw = 161

soreness = not much, barely quads/calves.
aches = left calf and right hamstrings were a bit tight before running - weird.. then that disappeared.. during run, left quad got tight early on then disappeared.. right foot a bit during walk/run, also after - stretched it slightly by kneeling down while on my forefoot the day, which seemed to make it achy.

carbed up w/ supplement + english muffin b4 run, watermelon last night



walk/run: at the beach
- no read, too many people & unfamiliar spot. incredible how many people were running, walking, cycling .. hundreds.
- 10.39 mi in 2h48m
- the 0.18 mi @ 4:19 min/mi was pretty fast.. should have kept going a bit but was running from street light to street light. I think that's the fastest i've run since coming back from injury. That's also similar to my ~0.25 mi @ 4:12 min/mi when I burned myself out in that X-mas mile race.
- the 0.34 @ 6:10 min/mi directly after that, felt so easy.. was like a "first gear run". It's interesting how easy running feels after you run a really fast interval.. dat potentiation tho.



pretty fast this session.. speed getting back to normal. once speed is back to normal, the idea is to just keep pushing it. I want my legs to just keep experiencing low to mid 4 min/mi paces.

I feel "big" right now.. doesn't seem like i'm dropping weight too easy right now, seems to come right back on.. anyway, not going to force it. If I can keep more muscle on and still lean up slowly, I think i'd rather do that than get really skinny. When I was hitting all of my PR's in running, I was under 150, mostly around 147-148 or so.. But I was running every day. With this new system, not sure what will happen with my weight.. but my legs feel like they are "getting bigger" instead of getting lighter, so that's interesting. If I lose some upper body mass & fat, and my legs stay the same or get bigger, i'll basically be back to my dunking physique instead of my running physique ..... i'll take it.

goals:
- fast mile
- rvj / dunk

pretty "simple" :ninja:



just a photo from this morning, the beach b&w.







found a hoop I want to dunk on eventually, as part of the 1-800-air-jesus series.



really nice hoop..



some decent meal from the other day:








7 PM

light workout:
- ng pullups: BW x 8
- full dips: BW x 10
- paused reverse fly: no weight x 20
- standing straight leg lift: x 20
- standing straight leg abduction: x 20
- calf raises: BW x 25



i'll start bringing back these light workouts throughout the day.
- restrictions: just 1 set per exercise, per session
- no weights
- just using this to get in a little extra muscle stimulation going on .. slow strength gains
- not going to go crazy with these sessions like I was a few months ago .. going to take it easy

adarqui

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Re: ADARQ's journal
« Reply #7231 on: July 30, 2017, 01:47:14 pm »
0
07/30/2017

bw = 160
soreness = calves alot, quads slightly
aches = left lower back slightly, right foot (plantar fascia) moderate



light walk: recovery, "fat burn"
- 7:30 AM
- 9.1 miles in 2h:34m
- wore heavier shoes: my heavier NB's
- right foot achy
- slowed down from ~15 min/mi pace to around ~17 min/mi pace because right hip was starting to feel it .. the repetition of JUST WALKING seems to always make my hip achier than when I mix in runs/intervals.. 17 min/mi felt fine though.
- feel good after.. but feel very sore in my calves.

low intensity, just to get the blood pumping. not considering these an actual training session.

did some good reading.. mostly on stego, covert channels, subliminal channels, etc.. fun stuff.



light bodyweight session:
- ~4 PM
- chinups: BW x 8
- full dips: BW x 12
- standing single leg straight leg hip flexion: x 20
- standing single leg abduction: x 20
- single leg calf raise: BW x 15
- seated double leg extension: x 20
-- right medial hamstring "clicks" on extension, can feel it too.. lame.. feels annoying.





interestingly, last year, coming back from injury, I started picking up my training around the same time as I am now, though a little earlier this time.





so technically i'm starting earlier this go around.. way earlier when it comes to speed emphasis.



i'm really optimistic about my current training ideology/experiment.. i'm very curious though to see what happens in some upcoming 5k races. I mean, I can't see myself training specifically for it, I just don't want to.. so I wonder if i'll even crack 20 minutes, and if i'll run a very hard first mile. I have no idea tbh .. My goal right now is 1-mile & vert, so 5k isn't really in the cards - but still curious how I will perform if I run a race. The adrenaline of "race day" seems to have helped me complete 5k's when I was PR'n like crazy last year - while not running with much volume in my training. ie, I achieved my best 5k times when I was running 1 to 2 miles all out in training - so leaving 1.2 miles out of the equation but still somehow being able to complete it during a race. The speed work & 1-2 mile PR attempts just made me feel great.

I'll start extending my training to ~1 mile fairly soon, on occasion - not often.. but, i'm more interested in extending my speed to 400m, 800m, and 1km. The best thing I did last year, was start really pushing the paces on my < 1 mile intervals.. That gave me so much reserve power.

The trick really seems to be running economy imho.. i've said it before, all this talk of vo2max/lactic threshold is fine, but, if i can get my nervous system to give me more power per stride & cause the muscles to relax sooner after each contact, i'm going to be significantly faster over a variety of distances. It seems to always come back to the damn nervous system :ninja:

When I started experimenting with high volume runs in Jan/Feb, prior to getting injured .. I started to feel like absolute crap. My speed felt like it was disappearing.. I was just running for waaaaaay too long and my CNS didn't like it.. sure I might have been developing my heart/lungs better, but, it seemed like having a more powerful cns/engine allowed me to achieve higher paces more easily. If I didn't get hurt, I imagine tapering & implementing more speed work would have been impressive .. but, I do prefer always feeling "powerful" in training. Feeling dead/weak is not fun.. it's the exact same with dunking. Pretty much always feeling like you're ready to jump out of the gym feels amazing.

adarqui

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Re: ADARQ's journal
« Reply #7232 on: July 30, 2017, 04:16:29 pm »
+4
Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- keep toenails trimmed consistently - try hard to avoid toenail issues (ie black toenails).
-- my 2nd toe toenail on each foot is wrecked. everything else has healed up though.
- less of a brute force approach, more of a let it come to me approach.

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Re: ADARQ's journal
« Reply #7233 on: July 31, 2017, 03:04:53 pm »
0
Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- less of a brute force approach, more of a let it come to me approach.

One of my long term goal is also to be like one of those kenyan marathon runners that can run for days without stopping. Must be nice to run at a decent pace and feel like you're walking on water light. Would be a great experiment to see how well the human body can adjust from being a chain smoker at one point to being a well adapted marathon runner.

cool. I imagine that's what the "runner's high" is all about - feeling like you're just floating. Seems to happen in the longer distance events. I've never been high so I don't really understand it from a "high" perspective.

you'd be surprised how many people do stuff like that though.. people who just can't take it anymore & turn to long distance running, and completely transform. Not saying they become elite level or anything, just that they radically transform - no more cigs, alcohol, drop tons of weight, eat clean, become running addicts etc.

distance <X> (cycling, running, swimming, etc) can be pretty transformative. it's also a great way to just "detach" temporarily, from every day life.

elite distance running is so beautiful.

cool though, do it.

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Re: ADARQ's journal
« Reply #7234 on: July 31, 2017, 03:40:19 pm »
+1
07/31/2017

BW = 158
soreness = calves (right especially)


walk:
- 12.0 mi in 2h57m
- no reading, raining too much
- everything easily under 15 min/mi
- walked at basically the same effort as yesterday, but was way faster.. just felt way more powerful.
- didn't need to shut anything down either, felt good.





a photo of some palm trees in the stormy weather, love how it came out:





funny the difference in leg power a day can make..

yesterday's walking miles:



today's:






had a really good snack after that walk.. 4 x whole foods sourdough bread: 2 x toasted with butter, 2 x untoasted with goat cheese ... and milk + protein. It turned out to be such a damn good snack.. the toasted bread+butter & untoasted bread+goat cheese really complemented in each hehe!!



light bw:
- ng pullups: BW x 9 (5 fast, 4 dead hang)
- full dips: BW x 12
- standing straight leg raise: x 20
- standing straight leg hip abduction: x 20
- calf raises: BW x 40
-- nice glute burn
- pushups: BW x 30

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Re: ADARQ's journal
« Reply #7235 on: August 01, 2017, 01:04:28 pm »
0
08/01/2017

bw = 160
soreness = calves slightly (right more-so)
aches/injuries = 2nd toes - blisterish on the front of the toe, right big toe callus a little

feel pretty good though.


speed work - walk back recovery:
- ~8:30 AM - ~11 AM
- felt pretty good, got in a bunch of quarters. the most since coming back from injury.
- legs were absolute toast by the end.
- i'm handling the Florida heat/humidity pretty good too, which is a good sign.
- my top speed was actually lower than expected. I did hold back somewhat on my initial quarters - so to not completely blow myself out.. probably explains it a bit.
- had a nice 0.26 mi @ ~4:52 pace
- no socks: decided to go no socks, then changed my mind, put on my slippery socks, and when i got to my workout area, took the slippery socks off. man, feet actually felt really good with no socks. I think some of the blister-ish things on both of my second toes might have felt it a bit more without socks, but, overall I think my feet were fine.
-- I feel like I have alot more "grip" in my shoes, without socks.. especially compared to my slippery non-friction socks - these socks suck so bad.. my NB non friction socks are perfect, these other ones I got from "Dicks Sporting Goods" are horrible.
-- going to experiment again with no socks, probably on Sunday .. then I might just make it my norm for speed work.
lower back sore after this session.







Had a nice meal afterwards:
- watermelon with lemon juice, black tea (teas tea), grape fruit



Should get my replacement jump rope soon.. can't wait TBH. Miss running jump rope.. Going to keep my intervals to around ~5-10 minutes, with walk back recovery, in order to try and prevent my left shoulder (which has some scar tissue from boxing) from flaring up.

Running jump rope is one of those "special methodologies" imho:
- gets you on your forefoot naturally
- increase HR like crazy (arm exercise) even at a slow moving pace
- low impact, soft bouncy stimulus
- shoulder power/speed/conditioning
- coordination/timing/rhythm



calisthenics:
- 7 PM
- got lit up by mosquitos
- chinups: BW x 9
- dip variation: BW x 10
- straight single leg hip flexion: x 20
- straight single leg hip extension: x 35
- pmghr bench, quarters: BW x 6
-- much better than expected .. felt great

adarqui

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Re: ADARQ's journal
« Reply #7236 on: August 02, 2017, 10:22:32 am »
+2
some of these flying boxing glove photos I took, came out pretty cool IMHO .. my old sparring gloves.




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Re: ADARQ's journal
« Reply #7237 on: August 02, 2017, 10:01:49 pm »
0
Some misc links to past workouts/races on my 2016 PR run. I might dig deeper into this stuff a little bit later.

I had a great response to speed work and shorter intervals. I wrecked myself stretching a ton of times. I wrecked myself messing with my form tons of times. I slowly went from mid to high 5's to high 4's/low 5's on all of my 400's. Everything was done with jog back recovery, not walk back recovery.

several times when I got hurt/wrecked, i'd fall back to long walking for recovery/rehab.

Training morning & night for a while, seemed to handle it pretty good but it's probably overboard. Tons of sessions listed as "legs dead!" "feel dead!" etc. That's what I want to avoid this go round... why train with dead legs? go for a long walk instead to burn some calories & get some recovery, then come back the next day stronger & get more out of your session.

10/20/2016

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126101/#msg126101

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126465/#msg126465

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126496/#msg126496

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126562/#msg126562

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126609/#msg126609

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126737/#msg126737

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126819/#msg126819

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126883/#msg126883

mile PR + 400's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126893/#msg126893

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126983/#msg126983

mile PR + 5k PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127014/#msg127014

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127073/#msg127073

11 x 400m with jog rest recovery, mostly mid 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127214/#msg127214

4 x ~410m with jog back recovery, sub 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127269/#msg127269

stretching injury, just throwing this in here:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127290/#msg127290

crazy mile race where I ran 63s for the first 400m lmfao:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427

5 x (4 x 100m, 1 x 200m), jog back recovery:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127476/#msg127476

mixed intervals, fast:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127500/#msg127500

last mile PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586

13 x 400m, 7 x 100m, jog back recovery: some high 4's, low 5's

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127622/#msg127622

1 mile warmup, 4 x 100m, 5 x 800m, 3 x 400m, 3 miles cooldown:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127665/#msg127665

and finally, 12/22/2016, this is when I started training slow again and wrecked everything:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127739/#msg127739


so this time, I really need to focus on getting those intervals down.. need to be fresher, and take advantage of that freshness/speed & adapt more to much faster paces. quality quality quality. don't "grind it out" this time. want to put my foot down on the gas slightly and feel like i'm flying.





other:

07/27/2016: 18.3 mph, damn!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123131/#msg123131

08/01/2016: 17.9 mph, then pulled hamstring:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123370/#msg123370

adarqui

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Re: ADARQ's journal
« Reply #7238 on: August 02, 2017, 10:12:15 pm »
0
08/02/2017

bw = 159
soreness = calves alot
aches = both 2nd toes - blisterish on front - not visible/hurts when sraped by socks/shoe etc

walk:
- 9.1 miles in ~2h5m? forget
- no read, went late, too sunny
- ran the last 0.5 mi @ ~high 5/low 6 pace in order to not get killed by lightning, decent for walking 8.6 miles & then transitioning into a life or death run
- tried to maintain sub 14 min/mi pace, but died at like mile 5.. sub 14 is hard for me to maintain, that requires some work
- note to self: need to record HR soon on some walks



great walk.. pretty tough.

walking ftw.

note to self again: keep walking :D .. well i kind of have too, that's part of the experiment.



bw calisthenics:
- dead hang ng pullups: BW x 9
-- strong, definitely getting stronger again
- full dips: BW x 10
-- had more in me but shoulder acting up
- standing straight leg hip flexion: x 20
- pmghr: BW x 7
-- stronger than last time, felt good, btw i'm just doing like quarter partials down/up
- standing single leg abduction: x 25



got my replacement rope for my jump rope :D:D thinking about doing a running-jump-rope session combined with LIGHT jumps on tuesday...

adarqui

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Re: ADARQ's journal
« Reply #7239 on: August 03, 2017, 07:13:18 pm »
+3
just saw a bunch of "TBT" posts & then walked by my SSTM book, and decided to drop a photo.



 :ninja:

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Re: ADARQ's journal
« Reply #7240 on: August 03, 2017, 07:41:46 pm »
+2
08/03/2017

bw = 159
soreness = calves slightly
aches = left achilles slightly - during walk

walk:
- 9.1 mi in 2h17mXXs?
- felt good.. was hard getting under 14 min/mi, mostly all 14:XX and 15:XX
- also this is what I normally look like when I walk, hat + sweatshirt + high socks in 90 F (to protect against the sun).
- 90 F hot as fu*k. 12 PM - 2:17 PM.



not sure why that photo is so huge, lmfao.. cropped it.

anyway, drenched.



running out of food.. making pinto beans PLUS kidney beans with avacado .. lmao.

got chicken and beans for tomorrow.

I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Coges

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Re: ADARQ's journal
« Reply #7241 on: August 04, 2017, 12:17:44 am »
+1
I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Nice! Having kids I definitely notice the food wastage but it's amazing what you can save when you actually focus on it.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

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Re: ADARQ's journal
« Reply #7242 on: August 04, 2017, 04:16:02 pm »
0
I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Nice! Having kids I definitely notice the food wastage

hah ya i bet.

Quote
but it's amazing what you can save when you actually focus on it.

yup.

i'm spending like ~$400 a month (~100 a week) on food right now.. which is way better than before I became more "efficient". 400 still seems like alot though.  :uhhhfacepalm:

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Re: ADARQ's journal
« Reply #7243 on: August 04, 2017, 06:05:28 pm »
0
08/04/2017

bw = 159
soreness = calves lightly
aches = left bottom of foot, left achilles slightly, left knee slightly (after run, for ~1 hour) .. right hip flexor slightly, feel alot better after eating
- edit: it's weird, if mosquitos jack me up near my achilles, it can make it feel like I have an achilles injury .. and i've been bitten around there a ton lately.. so I just have to be careful, because i'm unsure whether it's muscle/tendon aches, or weird pain/referred pain from mosquito bites.. eh!!
last night's sleep: very bad .. odd thing .. i keep getting lit up by mosquitos, and last night b4 sleep, let the dog's out to pee .. and got bit a bunch .. anyway my right index finger, on the side, has these bubbly lumps, almost feels like I got burned.. feels really weird.. so anyway that bugged me all night.

morning speed:
- 9 AM
- very hot
- no socks
- goal was to do an 800m under 2:30 ... data from garmin connect says 2:30, but, my watch said 2:29, so goto hell garmin connect. edit: actually, garmin says 2:29.6 :D  :ibrunning:
- i think my 800m PR is 2:21? so 2:29 in my first 800m in several months has me optimistic. I do feel pretty good.. I feel fast and i've got extra fat on me (and extra muscle), which is great once that fat comes off i'll have alot of extra pop.
-- edit: 800m PR is 2:23 ... +6s difference at this stage, i'll take it.
-- 800m PR of 2:23 came in December 2016 when I was in pretty much peak form.
- going out too fast definitely wrecks me, but, i need to be able to handle those paces better sooo..
- ooh I chased down a guy on a bike, was funny.
- also hit a ~100m (0.96m) in 13.8 seconds with running form / foot strike (not sprinting form), which is good at this stage .. means i'm producing some decent power again - already.
- max speed happened during one of the 0.06 mi runs @ ~16 mph



short session .. testing speed is always draining.

anyway, happy about it.



bw strength:
- ng pullups: BW x 9
- full dips: BW x 9 (right shoulder lame)
- standing single straight leg lifts: x 20
- standing single leg abduction: x 35
- close grip pushups: BW x 30
- pmghr quarters: BW x 7
-- nice
- torso rotations: x 20
- forward arm circles x 20
- leg swings: x 50 in a row each leg
- backward arm circles x 20
- other stuff
- hip rotation: x 20
- lateral leg swings: x 20



tomorrow: complete rest
sunday: running jump rope, light jumps, and MAYBE lunges?

adarqui

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Re: ADARQ's journal
« Reply #7244 on: August 05, 2017, 10:38:18 pm »
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08/05/2017

bw = 161
- lool, balloon right up with tons of food
soreness = not much
aches = left achilles slightly

just rest. ate alot. tons of fruit, cereal, milk+protein, whole foods cookies. ;f



sunday is supposed to be running jump rope, and maybe some light jumps.