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Messages - adarqui

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10546
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: September 20, 2016, 06:43:27 pm »
i'm considering this a :personal-record:

barefoot mile on smooth sidewalk (pavement), 6:04

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125201/#msg125201

10547
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 20, 2016, 04:59:38 pm »
http://qz.com/756645/theres-an-evolutionary-explanation-for-why-olympic-runners-are-so-fast/

http://www.runnersworld.com/general-interest/how-much-should-you-lean-for-optimal-running-form

10548
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2016, 04:41:41 pm »
i'm slightly stupid.. but i just wanted to do it. I wanted to see how fast I could run a mile barefoot ... but I also did it on concrete because honestly that's safer than grass around here - at least I know what i'm going to step on.

everything went great except for the middle toes on both feet, they both lost some skin on the bottom.





tbh ... went better than expected.. 6:04 with that big dip (going around that sharp curvy area where i always lose time), so pretty close to sub 6.

felt really good until the last ~200m or so, where I started to feel my middle toes that got wrecked.

the biggest thing I noticed was that it was hard for me to slow down AND my stride frequency was higher than normal.. I don't think stride frequency was the reason it was hard for me to slow down, I think it was probably the more prominent forefoot strike without shoes.

would have been absolutely awesome if my toes didn't lose this skin... or not, because, if they hadn't lost any skin, i might be tempted to do this more often.

HEHEHEHEHEEH

 :ninja: :uhhhfacepalm:




bunch of barefoot running links:



tape on toes........... nice!! if I try this again, i'll do that.

https://spikes.iaaf.org/post/meet-the-man-with-two-barefoot-world-records



also:

Quote
Problem: Blisters develop on the tips of the toes. Blisters on the tips of the toes is indicative of “pushing off”. Ideally, you should be lifting your foot off the ground, not pushing against the ground to propel you forward.

Read more at http://triathlete-europe.competitor.com/2011/02/02/barefoot-running-overcoming-common-problems#14KyQio1H4s6ZPyE.99



also:

https://xeroshoes.com/barefoot-running/the-important-barefoot-running-blister/

Quote
What changed? I know now that I was doing 3 things:

Overstriding (reaching out with my foot rather than placing it under — or closer to — my center of mass)
Pulling my foot towards me (which puts strain on the hamstring)
Pushing off with my foot with a slight “pawing back” motion (instead of placing my foot then lifting it off the ground)



also:

http://www.barefootrunning.fas.harvard.edu/5BarefootRunning&TrainingTips.html

10549
Boxing / Re: Misc Boxing News
« on: September 20, 2016, 02:41:26 pm »
Quote from: seifullaah73 on September 20, 2016, 10:15:10 am
GGG's mandatory challenger is Daniel Jacobs and theres a possibility they will be able to come to a deal without going to purse bid.

I always though Daniel jacobs was a smaller figher then GGG, but he is a little taller lol. Might be interesting then.

http://www.boxingscene.com/golovkins-manager-confident-daniel-jacobs-deal-get-finalized--108913

ooooo nice!

i like this fight.. jacobs has skill & a ton of heart.

this is a promising one.. sick!

10550
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2016, 02:40:15 pm »
updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/20/2016

goals:

- wakeup @ 6 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
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: 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

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






Bio: Morning

last night's sleep: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = both calves slightly (right more-so), hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

8:30 AM

- orange juice
- banana



Session: Morning

10 AM
- heat index: ~103 F
- hot

warmup: ~1.x mi of off and on light running until i break a good sweat

run: 1.3 mi in 10:02
- cramped up at ~400m .. then cramped up again at 1.3 mi
- bad run



Food

10:30 AM

- 2% milk



Food

11 AM

- green tea
- beet + tart cherry juice
- whole chocolate milk
- 1/2 of a egg & cheese sandwich on a bagel
- banana



Food

2 PM

- chicken taco
- beef taco
- some chips and salsa
- green tea



Session: Afternoon

4 PM

barefoot mile test: ~6:04
- middle toes on both feet lost some skin at the bottom

 :personal-record:



Food

4:30 PM

- green tea
- boost plus



Session: Evening

7 PM

run: intervals
- 9 x ~300m with ~300m light jog recovery






pretty good.. pretty much everything at ~55s .. some 54's.

all of the 0.1 mi stuff is really 0.18 mi (garmin connect lists it properly)



Food

8 PM

- 2 x 2% milk
- propel
- 1/2 turkey & brie sandwich



Food

10 PM

- 2% milk
- tart cherry juice
- propel




can't stop drinking juices.. so thirsty.. and just love milk. :F

pc!

10551
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2016, 12:50:50 pm »
my volume sure has changed a ton over the last year.. i like what i'm doing right now muuuuuch more than when I was putting in lots of long/slow volume:



pretty crazy..

July 2016 is when I started getting annoyed and began transitioning into a (low volume, high intensity, low frequency) approach.. September 2016 has basically become a (low volume, high intensity, high frequency) approach: morning 5k, evening speed work.

it's crazy i just uploaded 3/4ths of a year's worth of data to strava and in doing so, I was running 6 miles day X, 14 miles day Y, 12 miles day Z etc.. lots of slow stuff.. and my best runs came in "very cold" (to me) weather.. ~1:35:xx half marathon was in ~55 F and my 19:2x 5k was in ~55 F also.

10552
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 19, 2016, 10:42:41 pm »
dammit .. i was reading shit about reverses and windmill lobs then saw the video..  acole :trollface:

loved your other video though, movement was looking niiice.



Quote
there's a  basketball ring behind the camera and it's usually swarming with people. Hard to fling a 7.3kg projectile blind with the thought of nailing someone in the head. It actually nearly happened once when I was practicing shotput here a few years ago - some footy team was doing drills on the court and a guy who was late ran across the ring as I was about to throw with my back to him. Missed his head by about a metre. Closest I've ever come to seriously hurting someone.

s/hurting/killing ... crazy. that's what I was thinking when I saw your vid and heard the basketball stuff nearby.

i'd be worried about that.. maybe yell "fore!!!" or something.

10553
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 19, 2016, 10:06:22 pm »
Quote from: LBSS on September 19, 2016, 08:37:05 pm
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: some kind of strain appeared out of nowhere in my neck, i think around c5
MENTAL STATE: irritated, deflated

- warm up
everything felt fine, then all of a sudden my neck was in serious pain. tried to continue but pain wasn't going anywhere. cut workout off.

damn wtf? :/ :ffffffuuuuuu

was going to comment on the near-PR level jumps yesterday .. this really sucks. hope it literally just vanishes tomorrow.

10554
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 19, 2016, 04:29:44 pm »
http://www.businessinsider.com/is-short-intensity-exercise-better-than-endurance-training-2015-1

10555
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 19, 2016, 04:04:18 pm »
http://www.runnersworld.com/masters/hard-every-day

Quote
"It's just that I feel very comfortable at 6-minute pace," he says. "Much slower than that and I feel like I am working and breathing harder, and I begin to lose form and rhythm in my running."

10556
Boxing / Re: canelo vs smith
« on: September 19, 2016, 04:00:02 pm »
damn he ko'd him with a body shot?

thanks for the recap... ya i can't believe that was a pay-per-view.

Canelo might be a bit more confident now in facing GGG ... GGG looked pretty bad against Brook. I can't imagine that fight won't get made.. that's a huge $$$$$ fight. Hope they can figure it out already, annoying.

10557
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2016, 03:35:04 pm »
updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/19/2016

goals:

- wakeup @ 6 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
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: 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

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






Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11 PM
wakeup = 6 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = right calf very slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

6:10 AM

- beet + tart cherry juice
- banana
- 1 oz concentrated coffee



Session: Morning

7 AM
- 79 F
- 89% humidity
- shirtless

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:09, 6:35, 7:08, rest: ~5:48
- strategy was to run the first two miles hard then coast the third
- drenched af.. but, felt good shirtless



Food

8 AM

- 2% milk
- propel



Nap

10 - 11 AM
- passed out



Food

11 AM

- big spinach salad: 9 oz + 2 oz spinach, olive oil, lemon, mixed nuts, garlic, tons of asiago
- 2% milk
- green tea
- a whole bar of dark chocolate



Nap

2 - 3 PM
- passed out again
- damn!!

man I AM WRECKED.. I feel like i've been at the beach or something ... and i'm just tired af.




Food

3:30 PM

- 1/2 suja drink (the spicy one)
- 3 x banana

had a bad reaction to this for some reason .... heart was racing and i felt like crap.. took another nap, fixed it.



Nap

4 PM - 5 PM



Session: Evening

7:30 PM

warmup: run to court

jumps: submax
- L-SLRVJ mostly 10'4-10'5, had a few 10'6"s and potentially one 10'7" which was ridiculous
-- the ~10'7" was done with a "~sub 5 min/mi run runup": meaning, I basically used my more powerful run form during the runup from a further distance, instead of my normal runup.. felt good.. tried it again after and was too tight - jump sucked.
- R-SLRVJ: light backboard taps
- ~15x each
- jumps felt amazing

~400m repeats:
- 4 @ ~5 min/mi pace
- ~400m sub 10 min/mi jog recovery between each

a few light sprints:
- 3 @ ~80%
- felt good but "slow"
- ~16 mph max



Food

9 PM

- 2 x 2% milk
- banana
- propel



Stretching

9:30 PM

- lots of hamstring/quad
- right hamstring/calf feels a little weird



lmao .... 3 naps.

10558
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2016, 03:27:06 pm »
Quote from: LBSS on September 18, 2016, 11:32:07 pm
when i was getting that mild heat distress after tennis last month i started putting frozen peas on the back of my neck after i got home. seemed to help. ymmv.

i've never tried that. i do take cold showers though afterwards.. i put it on as cold as possible and it feels barely feels cold lmao... but if i do that when i didn't run before, that water would be really cold.

man i am so wiped out from today's session wtf.

10559
400m Sprinting or Shorter / Re: Kim Collins apparently lifts weights
« on: September 19, 2016, 09:31:12 am »
nice vid

<a href="http://www.youtube.com/watch?v=Uhulm6Yyw1A" target="_blank">http://www.youtube.com/watch?v=Uhulm6Yyw1A</a>

10560
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: September 18, 2016, 05:25:20 pm »
really nice.. has some cool stuff. i like the weight adjusted times :F

http://fellrnr.com/wiki/Running_Calculator

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