10486
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10487
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 28, 2016, 04:36:10 pm »
first video is amazing.. everyone flying.
10488
Boxing / Re: Misc Boxing News
« on: September 28, 2016, 09:13:22 am »Vasyl Lomachenko vs Nicholas walters fight set for Nov 26. This is actually an interesting match up.
http://www.boxingscene.com/vasyl-lomachenko-nicholas-walters-deal-place-nov-26--109209
ooooh hell yaaa!!
this is a big fight.. very excited for this one!@$@
walters has serious power & lomachenko is just a freak.. should be a great fight.
10489
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 28, 2016, 09:09:06 am »
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
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
09/28/2016
Bio: Morning
last night's sleep: ~?? hours
last night fell asleep: ~10:15 PM
wakeup = 5:15 AM
- crappy sleep, probably fell asleep at 12 AM .. woke up a bunch
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
5:30 AM
- beet + tart cherry juice
- banana
- 2 oz concentrated coffee
Session: Morning
6:30 AM
- shoes: nb 5000v2's
- damn these shoes feel so good HEHE!!!!!!#!#!#
light stretching
warmup: run/walk
run: 2.4 mi in 14m:35s
- cramped up in mile 3 - feh. didn't try to fight it, just stopped.. fighting it can cause subsequent days of cramping (i think)
- splits: 5:47, 6:23, rest: ~6:41
- according to endomondo, two pr's:
- cooper test (12 minute test): 1.98 mi in 12 minutes (+0.01)
- 3 KM: 11m:17s
- not going to list these in the PR thread because i've been using strava for my PR's lately
Food
8:30 PM
- 2% milk
- banana
- green tea
Food
12:30 PM
- banana
- chicken taco
- beef taco
- chips + salsa
- green tea
- a few small pieces of a hot/soft pretzel
Food
3 PM
- beet + tart cherry juice
- 2% milk
- banana
- half of a whole foods cookie
Session: Evening
7 PM
- light rain, wet, couldn't jump
- focused on staying tall, keeping chest up .. the entire time
warmup:
- was moving pretty good
- fast warmup runs, easily getting under 6 min/mi
1 mile PR attempt:
- according to Strava and Garmin: 5:26 min/mi vs (5:28 min/mi old PR)
- was tough, but not as tough as my old PR .. felt waaay better and more consistent all the way through
- strava: https://www.strava.com/activities/728371011/overview
old PR vs new PR, crazy how much better this new PR is ... consistency.
old:
vs
new:
400m repeats with 400m light jog recovery:
- 4 x
- 3 out of 4 were under 5 min/mi pace!! nice.
- splits: 4:59, 4:59, 5:37, 4:53
Food
9:30 PM
- bowl of chili/beef soup -> need to not eat this again, giving me heart burn
- 3 x banana
- 2% milk
- 2 x propel
- rice pudding
10 AM: tired af right now.. :/ ehehe.
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
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
09/28/2016
Bio: Morning
last night's sleep: ~?? hours
last night fell asleep: ~10:15 PM
wakeup = 5:15 AM
- crappy sleep, probably fell asleep at 12 AM .. woke up a bunch
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
5:30 AM
- beet + tart cherry juice
- banana
- 2 oz concentrated coffee
Session: Morning
6:30 AM
- shoes: nb 5000v2's
- damn these shoes feel so good HEHE!!!!!!#!#!#
light stretching
warmup: run/walk
run: 2.4 mi in 14m:35s
- cramped up in mile 3 - feh. didn't try to fight it, just stopped.. fighting it can cause subsequent days of cramping (i think)
- splits: 5:47, 6:23, rest: ~6:41
- according to endomondo, two pr's:
- cooper test (12 minute test): 1.98 mi in 12 minutes (+0.01)
- 3 KM: 11m:17s
- not going to list these in the PR thread because i've been using strava for my PR's lately
Food
8:30 PM
- 2% milk
- banana
- green tea
Food
12:30 PM
- banana
- chicken taco
- beef taco
- chips + salsa
- green tea
- a few small pieces of a hot/soft pretzel
Food
3 PM
- beet + tart cherry juice
- 2% milk
- banana
- half of a whole foods cookie
Session: Evening
7 PM
- light rain, wet, couldn't jump
- focused on staying tall, keeping chest up .. the entire time
warmup:
- was moving pretty good
- fast warmup runs, easily getting under 6 min/mi
1 mile PR attempt:
-
according to Strava and Garmin: 5:26 min/mi vs (5:28 min/mi old PR)- was tough, but not as tough as my old PR .. felt waaay better and more consistent all the way through
- strava: https://www.strava.com/activities/728371011/overview
old PR vs new PR, crazy how much better this new PR is ... consistency.
old:
vs
new:
400m repeats with 400m light jog recovery:
- 4 x
- 3 out of 4 were under 5 min/mi pace!! nice.
- splits: 4:59, 4:59, 5:37, 4:53
Food
9:30 PM
- bowl of chili/beef soup -> need to not eat this again, giving me heart burn
- 3 x banana
- 2% milk
- 2 x propel
- rice pudding
10 AM: tired af right now.. :/ ehehe.
10490
Shoes / Re: New Balance 5000v2 - Spikeless running shoes
« on: September 27, 2016, 05:28:56 pm »10491
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2016, 04:46:03 pm »
i think i'm going to make tuesday a rest day also.. so:
- sat/sun/mon: morning 5k, evening speed work and/or jumps
- tuesday: rest
- wednesday/thursday: morning 5k, evening speed work and/or jumps
- friday: rest
seems smarter than having only one rest day on Friday ... i'm just going alot harder now, need another day.
also, i might run in my nb 5000 v2's tomorrow morning.. put them on today, they feel good right off the bat. wondering if i can use my forefoot/midfoot mechanics now in them.
also a better graph of my 400's from yesterday:
- sat/sun/mon: morning 5k, evening speed work and/or jumps
- tuesday: rest
- wednesday/thursday: morning 5k, evening speed work and/or jumps
- friday: rest
seems smarter than having only one rest day on Friday ... i'm just going alot harder now, need another day.
also, i might run in my nb 5000 v2's tomorrow morning.. put them on today, they feel good right off the bat. wondering if i can use my forefoot/midfoot mechanics now in them.
also a better graph of my 400's from yesterday:
10492
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2016, 04:42:28 pm »
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
goals:
- wakeup @ 5:30 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
warning:
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
rest day
09/27/2016
Bio: Morning
last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
wakeup = 7:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, bottom of feet slightly
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = very tired but body feels light
water = alot
mosquito bites: 0
Food
8 AM
- 2% milk
- banana
Session: Stretching
9 AM
- very light stretching
- everything
Nap
10 AM - 12 PM
- massive sleep debt recovery nap
Food
1 PM
- stir fry: 4 x potato, 2 x carrot, kalamata olives, turmeric, salt/pepper, 2 x serrano pepper, olive oil
- 4 x eggs
- green tea
- 1/2 cookie
Food
4 PM
- propel
Session: Stretching
8 PM
- really nice stretch: hamstrings, calves, feet, quads, upper, wrists/forearms
- felt great after
Food
9 PM
- english muffin with butter
- small bowl of raisin bran cereal with 2% milk & honey
- 3 x banana
- piece of dark chocolate
- beet + tart cherry juice
- 2% milk
- propel
wore my NB RC5000v2's today on my ~3 mile dog walk .. man they feel so damn good it's ridiculous.. going to wear them for tomorrow morning's 5k run just to see how I like them. I set my 400m PR, mile PR, and half marathon PR in them .. but I don't think I should be running in them ALL of the time - i feel like my saucony xc flats get me on my forefoot/midfoot better (plus they are 2 oz heavier which could be good for training).
so i'm curious to see how they feel tomorrow during a 5k run.. I felt crazy light/bouncy in them earlier.
unlike my brooks mach 17's, the nb 5000v2's feel amazing when you first put them on.. My brooks don't feel so great, seems like I have to get used to them.. which is something i'm not to happy about - probably won't use them again for a long time.
my saucony shay xc4's, new balance rc5000v2's, and new balance xc700v2's all felt amazing the first time i ever put them on.. and I ran good in them the first time I ran.. so i think that's a good sign as far as "the right shoes" go.
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
goals:
- wakeup @ 5:30 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
warning:
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
rest day
09/27/2016
Bio: Morning
last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
wakeup = 7:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, bottom of feet slightly
aches = right knee bump (from bumping it), left shin slightly
injuries = left old in-grown big toe nail injury slightly, left big toe blister
standing desk (when on computer): not much
feel = very tired but body feels light
water = alot
mosquito bites: 0
Food
8 AM
- 2% milk
- banana
Session: Stretching
9 AM
- very light stretching
- everything
Nap
10 AM - 12 PM
- massive sleep debt recovery nap
Food
1 PM
- stir fry: 4 x potato, 2 x carrot, kalamata olives, turmeric, salt/pepper, 2 x serrano pepper, olive oil
- 4 x eggs
- green tea
- 1/2 cookie
Food
4 PM
- propel
Session: Stretching
8 PM
- really nice stretch: hamstrings, calves, feet, quads, upper, wrists/forearms
- felt great after
Food
9 PM
- english muffin with butter
- small bowl of raisin bran cereal with 2% milk & honey
- 3 x banana
- piece of dark chocolate
- beet + tart cherry juice
- 2% milk
- propel
wore my NB RC5000v2's today on my ~3 mile dog walk .. man they feel so damn good it's ridiculous.. going to wear them for tomorrow morning's 5k run just to see how I like them. I set my 400m PR, mile PR, and half marathon PR in them .. but I don't think I should be running in them ALL of the time - i feel like my saucony xc flats get me on my forefoot/midfoot better (plus they are 2 oz heavier which could be good for training).
so i'm curious to see how they feel tomorrow during a 5k run.. I felt crazy light/bouncy in them earlier.
unlike my brooks mach 17's, the nb 5000v2's feel amazing when you first put them on.. My brooks don't feel so great, seems like I have to get used to them.. which is something i'm not to happy about - probably won't use them again for a long time.
my saucony shay xc4's, new balance rc5000v2's, and new balance xc700v2's all felt amazing the first time i ever put them on.. and I ran good in them the first time I ran.. so i think that's a good sign as far as "the right shoes" go.
10493
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 27, 2016, 03:15:08 pm »
geet.
10494
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 27, 2016, 11:52:11 am »Are you just commando or do they have something inside that feels like you have underwear on?
ya it's like a bathing suit mesh inside.
i can't imagine running "free dangle".
10495
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 27, 2016, 09:36:23 am »3 mile run: 34 mins
Felt decent and I could have gone further but I don't want to do too much.
Underwear kept riding up which annoyed me but no pains.
get u some running short-shorts... ;f
they feel weird at first but then they definitely feel better to run in than regular shorts + underwear.
tehe
pc
10496
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 27, 2016, 09:34:14 am »place looks tight, what are you gonna do down there?
i was talking with my work wife last week again about starting our own consulting business. probably 4+ years out from being able to make a run at that (i've got my two years in pakistan coming up and then if the consulting thing is looking appealing i'd want to do a master's first to get some training in stats and econometrics -- probably princeton because it's free). it would open me up so much in terms of where to live. i'm envious of people whose jobs aren't geographically tethered. in my industry you're either in a poor country or you're in one of a few really expensive cities: geneva, london, NYC, DC. there are a few exceptions, but emphasis on "few."
that is, unless you set up shop for yourself. then you just need to be close-ish to an international airport and you can live wherever. it'd be fun to live in santa barbara, or istanbul, or barcelona, or savannah, or minneapolis.
sorry for the tangent, just something that's been on my mind.
I work in a family business (life insurance consulting- very exciting) which I am going to buy from my Dad in the next 18 months to 2 years. This is the catalyst for my move as I cannot move the company prior to taking over. That’s all agreed and set in stone so it’s just a matter of time. The issue is that, although a lot of my work can be done via electronic means, I still need client facing meetings which would mean at least a couple of days a week of serious driving (2-3 hours each way). It’s something I’m happy to do for the potential lifestyle benefits though.
Your work sounds fascinating though and the ability to live wherever you want would be brilliant. Looks like you’ve got a fair bit of planning ahead of you before you get there but it’s pretty exciting to start thinking about that kind of future. We’re the same now that we’re planning for our future with our kids and looking at the environment we can provide for them to grow up in. This is where we will be living once we move down there. There’s a few kms of coast line that is lined with surf beaches and has numerous running/hiking tracks along it. It’s only 5k from the town centre too.
damn @ those pics..
10497
Boxing / Re: Misc Boxing News
« on: September 27, 2016, 09:14:54 am »Regarding the Kell brook vs GGG fight. I am skeptical in believing in this.
http://boxingbuzz.sportsblog.com/posts/26376766/teddy-atlas-hints-at-possible-foul-play-in-golovkin-brook-bout.html
damn, interesting.. stoppage was definitely weird.
i don't see how you'd even fight with a "barely healed broken orbital" (or not healed completely?) though.. what fighter would even put themselves in that position? I'm sure some very low level fighters might, but not people at the top - that's a serious risk. i dno.. that to me is the hardest part to believe. It's $$ but the risk of being blind etc.
10498
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 26, 2016, 10:02:34 pm »WEIGHT: ???
SORENESS: none
ACHES/INJURIES: mid back, right anterior ankle, right toe
MENTAL STATE: distracted
- warm up
- MB OH toss x 5,5
- SL SVJ x 5,5/leg
- squat MEBM 185 x 25
- superset
-- pull up x 1,2,3,4,5,4,3,2,1
-- dip x 1,2,3,4,5,4,3,2,1
- shrug 70s x 15
- stretch
decent workout. feel kind of beat up, though.
Quote
also, the chick wanted to watch the debate so we rescheduled for tomorrow, lol.
LMFAO LMFAO LMFAO.
10499
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 26, 2016, 08:37:43 pm »10500
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 26, 2016, 04:50:29 pm »
2016 berlin marathon
<a href="http://www.youtube.com/watch?v=wtsIYDy8Z8s" target="_blank">http://www.youtube.com/watch?v=wtsIYDy8Z8s</a>