Adarq.org

WEIGHT: ???
SORENESS: hamstrings, esp. right
ACHES/INJURIES: left shoulder, right knee but in a different spot than yesterday
MENTAL STATE: low motivation, otherwise okay

- warm up

- sprint 60m x 4, walk back recovery

- sprint 300m x 1
48.5 but i did not run 100%. wussed out on the back stretch instead of kicking as hard as i could. stupid.

- brianmac-style core circuit 30/30
-- plank
-- side plank L
-- side plank R
-- reverse hyper
-- bicycle crunch
-- plank
-- side plank L
-- side plank R
-- alternating leg reverse hyper

- stretch

meh workout. right knee was bothering me on the first three 60s.

struck up a conversation with a couple of howard soccer players who've been doing 800s and 1200s and such the past month or so at more or less the same time as i work out. turns out the taller one is a goalie and is down to do some sprint work once or twice a week while the field players do their six-mile runs. i'll get in touch with him next week. should be fun to have someone to race.

On your way of becoming reactive, eh?

WEIGHT: ???
SORENESS: hamstrings but mild
ACHES/INJURIES: left shoulder, toes
MENTAL STATE: okay

- warm up

- some layups and DSVJ but all submax. legs dead

- bench 185 x 7+3+3+3+3
annoyed not to get the opening 10. wasn't close, though. huh.

- BOR 155 x 10+3+3+3

- shrug 275 x 10+3+3+3

- tricep kickback 17.5 x 10+3+3

- DB curl 30s x 10+3+3

- pallof press 70 x 10,10,10

- stretch

going to NYC then vermont for the weekend. back monday. if it's early enough, i'll jump and/or run. if not, back in business on tuesday. i'll probably do a couple hikes this weekend, as well.

the best laid schemes o'mice an' men
gang aft a-gley.

was at work until 9:30 last night, so no proper workout. did significant foam rollering of inner quads/adductors, glutes, and t-spine. my shoulder is, if anything, worse than it's been. very irritated and tight in certain positions.

this morning, i woke up to go jump -- very excited, as the gym is not open on wednesdays most of the year, but the calendar now says "open gym." the fucking thing was fucking covered in fucking children in fucking sleeping bags. how fucking hard is it to update a fucking website so that fucking paying fucking members like me don't fucking jog all the fucking way there at the crack of fucking dawn only to have to turn around and fucking run fucking home.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder kind of a lot, head
MENTAL STATE: headache, tired

- warm up
added a-marches and a-skips, as well as side-to-side hops and high-knee carioca. best SL bound sets were 12y(R) and 11.5y(L)

- sprint 60m x 4; 300m x 1
right knee bugging on the first couple of 60s but it loosened up. played around with starting position, having feet farther back. i think it's better. also tried to run with better backside mechanics, snapping feet up and stepping over rather than letting my hips tilt forward and my feet drift back. my self-diagnosis, helped along by the vid and korfist article i posted in the sprinting section earlier, is that i'm a push runner to the hilt and that i'm super inefficient. form felt a bit forced but not slower. hopefully with a bit of practice i'll gain speed just from fixing that one problem. the 300m was 47.3; the first ~130m was into a brisk headwind. still sad that i'm not below 45 but i'll get there sooner or later.

- cool down walk

- stretch

pretty happy with this workout considering how stressful the past two days have been, and that i had a headache basically from lunch until i started warming up this evening.

Do you have a strategy when you run your 300s?

i vaguely try to start out relatively easy and then run harder at the end. not sure how well that works out in practice; i don't have split times or anything. so, in short, no. any ideas?

word, i'll give that a try this weekend. thanks.

did something real stupid tonight and had a beer even though i needed to work out. it was two coworkers' last day and they're both leaving the country so i wanted to go but i should have had a glass of water. also meant i got to the gym late, pretty soon before closing. not a bad decision i make often.

WEIGHT: ???
SORENESS: hamstrings, calves a little
ACHES/INJURIES: left shoulder
MENTAL STATE: one beer deep, so fine but not 100% ready to work out

- warm up

- jumps x a few
just terrible, did a bunch of four-step approaches just as practice. not a complete waste, actually.

- superset x 3
-- bench 135 x 10
-- DB row 70 x 10
30-60s rest between exercises

- decline sit up ISO 10/10 x 5
10s holding myself parallel to the floor, 10s rest

- stretch

blah.

I would just pass out @ ~200m.