Adarq.org

But is that "core work" going to be beneficial, or just a waste of time because "you bought into the hype" - is the question?

Maybe as wasted time in which you could've done better things: foam roll, stretch the problematic areas more, watch horse porn, or whatever.

pouring rain and thundering all around right now, got soaked walking home from work until i could find a taxi that didn't already have some other poor wet bastard in it. shit's only gotten more intense since i walked in the door. i'll give it a few more minutes to chill out and then just suck it up and take my chances in the driving rain.

left my rain coat in baltimore this past weekend.

EDIT: went to the gym. saw a double rainbow on the way over, which was cool. still got wet.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: tired, high motivation

- warm up

- superset x 4, 30/60 (30s between exercises, 60s between sets)
-- bench 155 x 8
-- BOR 155 x 8,8,8; 135 x 8
155 is the weight at which i start to get into a bit of body english toward the end of sets. will back off to 140 next time and work up, nice and strict.

- superset x 2
-- neutral grip pull down 120 x 10
-- smith machine shrug 240 x 10

- stretch

short and sweet.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, right knee a bit tight but nothing serious
MENTAL STATE: okay

- warm up
included skips for height and bounds. from now on only going to include bounds as a separate line when i do higher-effort stuff. i'll continue with technique stuff during warm ups.

- sprint 30m x 5; 50m x 3
walk back recovery. 4.5-4.6 for the 30s; 50s untimed from four-point stance.

- sprint 110m x 2; 150m; 200m
stupid woman got in my way on the second 110 so had to pull up. i yelled "track" several times but instead of moving off the track toward where all the people were, she juked back and forth and ended up going across the open part of the track. as i went past she said, "sorry i didn't know where to go." TOWARD WHERE THE TRACK IS FULL OF PEOPLE AND NOT OPEN TO RUN, GENIUS. times were 14.6; 21.x; 29.1. shut it down a little on the curve because the track was very wet/slippery and i didn't fancy eating shit.

as with monday, the plus side is there's nowhere to go but up.

skipped core because i needed to get to the grocery store before it closed.

later:

- stretch

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, right knee a bit tight but nothing serious
MENTAL STATE: okay

- warm up
included skips for height and bounds. from now on only going to include bounds as a separate line when i do higher-effort stuff. i'll continue with technique stuff during warm ups.

- sprint 30m x 5; 50m x 3
walk back recovery. 4.5-4.6 for the 30s; 50s untimed from four-point stance.

- sprint 110m x 2; 150m; 200m
stupid woman got in my way on the second 110 so had to pull up. i yelled "track" several times but instead of moving off the track toward where all the people were, she juked back and forth and ended up going across the open part of the track. as i went past she said, "sorry i didn't know where to go." TOWARD WHERE THE TRACK IS FULL OF PEOPLE AND NOT OPEN TO RUN, GENIUS. times were 14.6; 21.x; 29.1. shut it down a little on the curve because the track was very wet/slippery and i didn't fancy eating shit.

as with monday, the plus side is there's nowhere to go but up.

skipped core because i needed to get to the grocery store before it closed.

later:

- stretch

Lol is it an international rule to shout track as they do that here. Lol at the woman, she was pressured to make a decision and made the wrong one.

this morning:

WEIGHT: ???
SORENESS: hamstrings (/facepalm)
ACHES/INJURIES: left shoulder
MENTAL STATE: good, a bit nervous, a bit tired

- warm up

- warm up

- sprint x 100m
13.30 FAT, last in my heat but not by too much. disappointed not to break 13 but i had no realistic reason to think i could. never run out of blocks before, never run against other people before. bit of a headwind, according to one of the dudes i talked with afterward (he ran 11.4 at 40 years old today!), although i was too nervous to notice, really. i just didn't want to stumble or something. i'll be out of town for the next all-comers meet but i will definitely do more of these. i have plenty more in me than 13.30. i'll post official results when they're online. fastest time i saw (not in my heat) was 11.22.

one interesting note: i felt the anterior tilt mid-sprint in a way that i don't usually when i'm running alone. i felt the run in my lower back.

now gonna go to the gym and jump and get some weights in. woo ha woo ha.

later, MYO REP CITY:

- warm up

- one-on-one to 11

- DLRVJ x a few
clean dodgeball dunk on the first jump and then a few messy ones. mid-palm-ish.

- bench 185 x 10+3

- BOR 140 x 10+3+3+3+3+3

- DB curl 30s x 10+3+3

- tricep press down 100 x 10+3+3+3+3

- core circuit 30/30
-- crunch
-- side crunch L
-- side crunch R
-- SL reverse hyper
-- toe touch
-- side plank L
-- side plank R
-- plank

- stretch

one interesting note: i felt the anterior tilt mid-sprint in a way that i don't usually when i'm running alone. i felt the run in my lower back.

Hm... maybe you started to have heel strike mid-run

Congrats on first meet.