10351
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 16, 2016, 10:27:21 pm »
sick clip.. man staples is fun to watch - especially his spin skills.
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10352
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 16, 2016, 10:25:35 pm »
^^ x2 on mysterious.. it's weird. I remember there was one dunker who was such a freak .. he disappeared - because he went to prison for killing some old lady. crazy sh*t.
10353
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: October 16, 2016, 10:24:33 pm »Alrighty... since my IG is private im guessing thats why i cant share it embedded here?
yup that's why.
Quote
I'll upload to youtube later and post pics/vids. Sorry guys
nice. i saw one of the clips & the still frame, pretty nasty. ;f
10354
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 16, 2016, 03:27:45 pm »
skipped morning workout.. figured i'd rest. plan on doing some intervals though around 4 PM. I'll get back to morning runs tomorrow most likely.
I need to really start focusing hard on the first two miles now though ... I think i'm going to focus on the first two miles without caring about the third, and only run the third hard if I feel like it.. otherwise just coast it.
I need to start being able to hit two consecutive 5:xx miles.
10/16/2016
Bio: Morning
last night's sleep: 10 hours
last night fell asleep: ~10:30 PM
wakeup = 9:30 AM
- DAMN! needed it.
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads
aches = right hip flexor slightly, right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
10 AM
- 3 x eggs + english muffin + asiago cheese
- 3 x banana
- 2% milk
- green tea
- orange juice
- some cereal
Food
1:30 PM
- 2 x banana
- watermelon
Session: Afternoon
4 PM
- nb 5000v2
- hot but slight tail wind on my intervals
speed work: 7 x ~530m with light jog back recovery
- pretty fast!
1. 1:45.3 (5:14 min/mi)
2. 1:46.2 (5:18 min/mi)
3. 1:48.2 (5:26 min/mi)
4. 1:48.0 (5:23 min/mi)
5. 1:45.7 (5:17 min/mi) - pushed it more
6. 1:56.1 (5:47 min/mi) - weaker from pushing it on #5
7. 1:46.8 (5:19 min/mi)
damn.... pretty good!!
everything under 5:30 min/mi except for #6 ...... damn!
left achilles is a little tight.. need to watch it.
Food
5:30 PM
- 2 x 2% milk
- 2 x banana
Session: Stretching
5:30 - 5:45 PM
- calves, quads
Food
8 PM
- small bowl of soup + a few crackers
- a few pieces of bread + garlic pesto (leftovers from la fontana)
- 2 x vegetable egg rolls + sauce
- 3 x banana
- 2 x water
- cereal (no milk)
Session: Stretching
8:30 PM
- calves/ankles, feet, quads, hamstrings
- some self massage (might have made my calf more tight).
left achilles is a bit tight..
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM
how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f
pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning
I need to really start focusing hard on the first two miles now though ... I think i'm going to focus on the first two miles without caring about the third, and only run the third hard if I feel like it.. otherwise just coast it.
I need to start being able to hit two consecutive 5:xx miles.
10/16/2016
Bio: Morning
last night's sleep: 10 hours
last night fell asleep: ~10:30 PM
wakeup = 9:30 AM
- DAMN! needed it.
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads
aches = right hip flexor slightly, right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
10 AM
- 3 x eggs + english muffin + asiago cheese
- 3 x banana
- 2% milk
- green tea
- orange juice
- some cereal
Food
1:30 PM
- 2 x banana
- watermelon
Session: Afternoon
4 PM
- nb 5000v2
- hot but slight tail wind on my intervals
speed work: 7 x ~530m with light jog back recovery
- pretty fast!
1. 1:45.3 (5:14 min/mi)
2. 1:46.2 (5:18 min/mi)
3. 1:48.2 (5:26 min/mi)
4. 1:48.0 (5:23 min/mi)
5. 1:45.7 (5:17 min/mi) - pushed it more
6. 1:56.1 (5:47 min/mi) - weaker from pushing it on #5
7. 1:46.8 (5:19 min/mi)
damn.... pretty good!!
everything under 5:30 min/mi except for #6 ...... damn!left achilles is a little tight.. need to watch it.
Food
5:30 PM
- 2 x 2% milk
- 2 x banana
Session: Stretching
5:30 - 5:45 PM
- calves, quads
Food
8 PM
- small bowl of soup + a few crackers
- a few pieces of bread + garlic pesto (leftovers from la fontana)
- 2 x vegetable egg rolls + sauce
- 3 x banana
- 2 x water
- cereal (no milk)
Session: Stretching
8:30 PM
- calves/ankles, feet, quads, hamstrings
- some self massage (might have made my calf more tight).
left achilles is a bit tight..
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM
how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f
pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning
10355
800m+ Running and/or Conditioning / Re: Nicolo Filippazzo needs his own thread!
« on: October 16, 2016, 11:45:35 am »
i asked him this:
he responded with this:
Quote
Hey, maybe I haven't found the video yet.. but what do you eat before a race? specifically an early morning race? I'm wondering about stuff like that.. For example, I try to eat good the day/night before, then I get up at 5 AM & eat light (banana, coffee) because a race may be 7-7:30 AM.
Also uhh.. weird question but.. before races, do your nerves make you go to the bathroom more than usual? I like the nervous/amp'd up feeling, I know it means i'll run faster/harder, but it comes with a bathroom side effect (seemingly for most people).
Finally one more question... I haven't been able to find how you "warm up" before a race (or even a run). It's probably buried in another video.. but i'd love to know what you do before a run and/or race? For example with myself, i've been noticing lately that even though I feel warmed up .... I don't feel nearly as good as I do ~15 minutes after I literally try and PR a mile/400m run.. After I run really hard for a while, a short while after my legs feel really loose/bouncy etc. I don't have that feeling after my normal warmup - which includes a few drills mixed in with progressively more intense runs over the course of ~1.5 miles. I break a sweat but there's a "bouncy" feeling i'm not achieving.. this bouncy feeling is what I get when I feel like I can truly run my best. I'm trying to figure out how to obtain this feeling without taxing myself initially.
peace!!!
he responded with this:
Quote
El Coyote Loco36 minutes ago
Hey! Ok wow, umm so before runs always lots of fruit, mostly bananas, I'll make a smoothie, low fat high carb. Too much fats will make your run feel sluggish the first 6-8 miles, but for a long slow run that's ok to add some coconut milk wt the smoothie, it has a lot of fat, yet don't always doo his, high fat n high carbs causes blood shuger to spike bc the fat stops the absorbotion of shuger into the cells,2.) Yea I go to the bathroom like crazy before races bc of nerves, it's normal, your body wants to be as light as possible bf the race and not have to go during the race.
3.) I'll warm up 3 miles before big 5k 10k and 1/2 races, start slow first mile 8:00 then 7:00 second then 6:00 last, after 2-3 hard strides faster than race pace n some drills like squat jumps. For the marathon, less than a mile but do some strides at race pace, for a mile race you may really need to warm up fast that 3rd or even 4th mile, then do a few 200meter progression strides 2-3 of them with the last 50m almost sprinting, this is important for short races, my shortest race I'll do is a 3k or 2mile, I suck at the mile haha
10356
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 16, 2016, 10:28:04 am »
really old ... but .. still really awesome such a crazy in game dunk/jump.
weird how that dude never really blew up. Golden Child came out of that area/gym too I think.
pc!
such a crazy in game dunk/jump.weird how that dude never really blew up. Golden Child came out of that area/gym too I think.
pc!
10357
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 15, 2016, 10:47:40 pm »
man ..
also that last pushoff dunk is actually really sick
also that last pushoff dunk is actually really sick
10358
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 15, 2016, 10:43:28 pm »wrong UT, adarq. chris lives in tennessee, lofton et al. were vols.
ah i thought kwe was going to Texas tho .. i guess i mistook that UT for UTexas when I saw where he was going to play college. guh.
10359
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 15, 2016, 04:10:52 pm »14/10/2016 - 1pm
Track Session
400m warm up
3 x strides
SL Supine Bridge x 10
Knee to Elbow Walking Lunge x 10
Knee to rear foot walking Lunge x10
Walking Spiderman x 10
Rev Walking Lunge with posterolateral Reach x10
Straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alt leg bounds (2x10)
Speed Bounds
5x20m sprint
3x40m sprint3xflying 30m sprint
2x60m sprint2x3x100m sprint
1x3x100m sprint
First track day in ages. Felt great. Little rusty and unfit but good nonetheless. Beautiful 22 degrees outside too so perfect weather.
Squats and deads to hopefully come later.
Squats
Bar x 5, 60 x 5, 90 x 5, 105 x 3, 120 x 2 (belted)
Deads
60 x 5, 80 x 5, 100 x 5, 120 x 3, 140 x 1 (belted)
It's funny how getting back on track can be so motivating. Feeling pretty good to get back into it. Will be nice to build some momentum again.
nice! how'd you feel during your sprints after all of that warmup/extended warmup/reactive work? i imagine pretty good.
10360
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 15, 2016, 02:55:24 pm »DISGUSTING...............................
man that plant is so beautiful in slow-mo .. crazy bouncy.
10361
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 15, 2016, 02:49:54 pm »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125952/#msg125952
a ton of PR's !!
- official: 19:04 @ 6:08 min/mi pace
- unofficial (according to my watch): 18:55 @ 6:05 min/mi pace
- splits: 5:19, 6:21, 6:43, rest: ~42s (5:04 min/mi)
- 2-miles: 11:40
- 12-minunte test (Cooper's test): 2.05
- 1 km: 3:09
- 3 km: 10:46
- 3 mi: 18:20
- right abdominal/rib cramp @ 1.8 mi
PR FEST!
a ton of PR's !!
- official: 19:04 @ 6:08 min/mi pace
- unofficial (according to my watch): 18:55 @ 6:05 min/mi pace
- splits: 5:19
, 6:21, 6:43, rest: ~42s (5:04 min/mi)- 2-miles: 11:40
- 12-minunte test (Cooper's test): 2.05
- 1 km: 3:09
- 3 km: 10:46
- 3 mi: 18:20
- right abdominal/rib cramp @ 1.8 mi
PR FEST!
10362
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 15, 2016, 02:49:08 pm »
10/15/2016
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM
bw = ?
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
5 AM
- banana
- ~4 oz coffee
Food
6 AM
- alot of watermelon
- banana
- some sweet green tea
Session: Morning Race
6:45 AM
- saucony shay xc4
warmup:
- tons of poops
- felt very fast/strong
race: Schott 5k
- https://www.strava.com/activities/745322722
- http://www.splitsecondtiming.com/results/2016/schott2016.php
- official: 19:04 @ 6:08 min/mi pace
- unofficial (according to my watch): 18:55 @ 6:05 min/mi pace
- splits: 5:19, 6:21, 6:43, rest: ~42s (5:04 min/mi)
- 2-miles: 11:40
- 12-minunte test (Cooper's test): 2.05
- 1 km: 3:09
- 3 km: 10:46
- 3 mi: 18:20
- right abdominal/rib cramp @ 1.8 mi
kept up with the top 2 people for ~0.9 mi .. They started to lose me on a turn .. slowed down on a turn like usual. heeh. Kept up with the 3rd place person for ~1.3 miles.
lots of PR's and I was wrecked at ~1.8 mi .. cramp started looming around ~1.5 or so, then bang.. was close to stopping but just kept gutting it out/going slower. I was in 4th place at the time.. then eventually some guy passed me and I said F it i'll try to keep up which got my pace down to 6 min/mi again .. but then the cramp started getting worse so I scrapped it. I wanted to sprint with him at the end.. He passed me around ~2.5 mi and at ~2.8 I got wrecked again. Managed to sprint at the end still though, which is cool.
top guys ran: 16:40, 17:08, 17:51.
Needless to say I have even more confidence I can hang with these guys for longer than I did. I need to do a TON more 400's though..
If I knew I was going to cramp I would have just gone faster on mile-1, which I definitely could have.. I was @ ~90% I imagine. That would have been funny, run a near 5 minute mile then die afterwards.
During that first mile.. me and the 3rd place guy were breathing equally hard.. The #1 guy, couldn't hear him breathing much at all.. #2 guy, somewhat hard. Pretty crazy. Also since I was directly behind the Kenyan-American dude, man he looked EXACTLY like those videos I watch.. Beautiful stride/foot strike/consistency etc..
I don't even care about the cramp .. whatever.. It sucks but I just have to live with it. It's crazy that this issue is most likely the result of a damn body shot i took in boxing in 2005-2006.. that's the body shot that made it impossible for me to run for ~2 months after I got floored with it. I would cramp instantly, in that exact spot, as soon as i started running.
so fuck it.. If eventually I just go out to run 1-mile PR's at 5k's I wouldn't even care. I still had alot of fun.
I really need to get so much faster that I can basically finish before I start cramping.. So, I need to run ~12:XX 5k's.................... LMAO.
the overall female/male winners, notice the 10 year old girl on the far left (21:xx - 1st overall female ...........
)
some guy running:
my ugly face:
Food
8:30 AM
- at the race!!! they had breakfast
- eggs, sausage, tater totts, pancakes, muffin, coffee
Food
10 AM
- turkey and brie sandwich
- soup
- chocolate whole milk
Food
3 PM
- 2 x banana
- some whole chocolate milk
- some soup
- some bread
Food
5 PM
- orange juice
- banana
Session: Evening
7 PM
- nb 5000v2
warmup:
- felt kind of dead
speed work: 8 x ~420m with light jog recovery
1. 1:25.2 (5:22 min/mi)
2. 1:27.1 (5:32 min/mi)
3. 1:26.8 (5:29 min/mi)
4. 1:29.9 (5:41 min/mi)
5. 1:27.5 (5:29 min/mi)
6. 1:27.5 (5:35 min/mi)
7. 1:25.5 (5:29 min/mi)
8. 1:19.3 (4:58 min/mi)
pretty decent... tried to stay relaxed and not "overdo it", until the very last interval.
happy about that session because I feel pretty dead..
cooldown: light ~1 mile run
Food
8:15 PM
- 2% milk
Food
- 3 x banana
- 2% milk
- 1/2 roast beef sandwich
- 1/2 ham & cheese sandwich
Food
10 PM
- 3 x 2% milk
- damn went crazy .. so thirsty for milk.
Session: Stretching
9:30 - 10 PM
- calves/hamstrings/quads
- everything is tight/dead
feel pretty beat up.
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM
how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f
pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM
bw = ?
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails hurting
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
5 AM
- banana
- ~4 oz coffee
Food
6 AM
- alot of watermelon
- banana
- some sweet green tea
Session: Morning Race
6:45 AM
- saucony shay xc4
warmup:
- tons of poops
- felt very fast/strong
race: Schott 5k
- https://www.strava.com/activities/745322722
- http://www.splitsecondtiming.com/results/2016/schott2016.php
- official: 19:04 @ 6:08 min/mi pace
- unofficial (according to my watch): 18:55 @ 6:05 min/mi pace
- splits: 5:19
, 6:21, 6:43, rest: ~42s (5:04 min/mi)- 2-miles: 11:40
- 12-minunte test (Cooper's test): 2.05
- 1 km: 3:09
- 3 km: 10:46
- 3 mi: 18:20
- right abdominal/rib cramp @ 1.8 mi
kept up with the top 2 people for ~0.9 mi .. They started to lose me on a turn .. slowed down on a turn like usual. heeh. Kept up with the 3rd place person for ~1.3 miles.
lots of PR's and I was wrecked at ~1.8 mi .. cramp started looming around ~1.5 or so, then bang.. was close to stopping but just kept gutting it out/going slower. I was in 4th place at the time.. then eventually some guy passed me and I said F it i'll try to keep up which got my pace down to 6 min/mi again .. but then the cramp started getting worse so I scrapped it. I wanted to sprint with him at the end.. He passed me around ~2.5 mi and at ~2.8 I got wrecked again. Managed to sprint at the end still though, which is cool.
top guys ran: 16:40, 17:08, 17:51.
Needless to say I have even more confidence I can hang with these guys for longer than I did. I need to do a TON more 400's though..
If I knew I was going to cramp I would have just gone faster on mile-1, which I definitely could have.. I was @ ~90% I imagine. That would have been funny, run a near 5 minute mile then die afterwards.
During that first mile.. me and the 3rd place guy were breathing equally hard.. The #1 guy, couldn't hear him breathing much at all.. #2 guy, somewhat hard. Pretty crazy. Also since I was directly behind the Kenyan-American dude, man he looked EXACTLY like those videos I watch.. Beautiful stride/foot strike/consistency etc..
I don't even care about the cramp .. whatever.. It sucks but I just have to live with it. It's crazy that this issue is most likely the result of a damn body shot i took in boxing in 2005-2006.. that's the body shot that made it impossible for me to run for ~2 months after I got floored with it. I would cramp instantly, in that exact spot, as soon as i started running.
so fuck it.. If eventually I just go out to run 1-mile PR's at 5k's I wouldn't even care. I still had alot of fun.
I really need to get so much faster that I can basically finish before I start cramping.. So, I need to run ~12:XX 5k's.................... LMAO.
the overall female/male winners, notice the 10 year old girl on the far left (21:xx - 1st overall female ...........
)some guy running:
my ugly face:
Food
8:30 AM
- at the race!!! they had breakfast
- eggs, sausage, tater totts, pancakes, muffin, coffee
Food
10 AM
- turkey and brie sandwich
- soup
- chocolate whole milk
Food
3 PM
- 2 x banana
- some whole chocolate milk
- some soup
- some bread
Food
5 PM
- orange juice
- banana
Session: Evening
7 PM
- nb 5000v2
warmup:
- felt kind of dead
speed work: 8 x ~420m with light jog recovery
1. 1:25.2 (5:22 min/mi)
2. 1:27.1 (5:32 min/mi)
3. 1:26.8 (5:29 min/mi)
4. 1:29.9 (5:41 min/mi)
5. 1:27.5 (5:29 min/mi)
6. 1:27.5 (5:35 min/mi)
7. 1:25.5 (5:29 min/mi)
8. 1:19.3 (4:58 min/mi)
pretty decent... tried to stay relaxed and not "overdo it", until the very last interval.
happy about that session because I feel pretty dead..
cooldown: light ~1 mile run
Food
8:15 PM
- 2% milk
Food
- 3 x banana
- 2% milk
- 1/2 roast beef sandwich
- 1/2 ham & cheese sandwich
Food
10 PM
- 3 x 2% milk
- damn went crazy .. so thirsty for milk.
Session: Stretching
9:30 - 10 PM
- calves/hamstrings/quads
- everything is tight/dead
feel pretty beat up.
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM
how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f
pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning
10363
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 15, 2016, 02:10:59 pm »Ughhhh! I can NOT WAIT to see UT this year! (For those that dont know i live about 20 mins from the UT campus, some of my rec runs are in Knox and we used to break in to the trec (ut student gym) and get some runs with the UT guys over summer. so sick. Chris Loftons release is stupid. Jajaun Smith has underrated bounce for real. I almost got wrecked on a break by JP prince once eeek lol) anyway...they have some athletes this year even outside Kwe. Should be good and next years open leagues will be on poinnttttt!
hah sick. seems like UT has quite a few dudes with ridiculous hops. Texas produces alot of crazy powerful athletes.
somewhat related: i've snuck into FAU's gym to dunk quite a few times.. awesome to dunk in those college gyms.
FAU had a high flyer a few years ago....lil 5'9 cat named Stefan Moody. Transferred to Ole Miss or Miss St. BOUNCE. College gyms are so dope lol
damn ... pretty disgusting
those dunks off such a short dribble were brutal.
nasty:
Quote
Side not...DJ Stephens is not human. Nothing in his run up screams athleticism and then...boom. Explosion.
ya i know what you mean .. some of his dunks, especially the first one that caught everyone's attention (a while back), don't look like they make sense.. he's like one of those springy frogs. lmao.
Quote
That high jump kid is weird too...would think hed be SL. injury maybe?
ya i don't get why it was all dlrvj ... weird.. was thinking that too, but his max effort jump where he's looking at the rim was DLRVJ & he got way up.. so maybe that's his preferred style.
can't imagine he could be that injured, jumping like he did in the video..
dno, would like to see some SLRVJ's from him.
pc!
10364
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 15, 2016, 10:25:58 am »
hahahah thanks!! good catch.
ya man I knew deep down there's no way I wouldn't post that dunk.. it's incredible.
ya man I knew deep down there's no way I wouldn't post that dunk.. it's incredible.
10365
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 15, 2016, 05:19:22 am »
apparently a HJ'r turned dunker.. but dlrvj?