Adarq.org

haha that cracked me up... actually my auto correct always corrects glute activation into flute activation .. that makes me smile every time... good old fluteus maximus. 

haha @ fluteus maximus.

Looks like I have to start eating a small meal before workouts. For some reason I can run on an empty stomach but I can't lift on one.

whoa weird. for me it's the opposite. much harder to run without food.

Quote from: adarqui link=topic=284.msg124187#msg124187

dno. i've never been outside the US. :/ 

Am I mistaken, or didn't you go to china before, I remember you made a video about it, or was it just china town and you were just trolling us.

lmao!!! it was just a basketball gym full of asian people on one side, and black people on the other side.. that's a good memory though. :F

that was me just trolling/messing around @ 1:50 in this video: https://www.youtube.com/watch?v=pI_c2dz0C_4

i'm actually glad i just re-watched that video though.. weird but cool. 

peace man!

those are kd 8's. i have them but don't wear them at all. grip isn't good, bad fit, and lacing is always loose.

thanks man!!

TODAY


08/28/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~11 PM
- whoa!
wakeup = 7:30 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = glutes somewhat, hamstrings somewhat
aches = lower back slightly
injuries = none, AH (3rd day)
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

7:30 AM

- orange juice
- banana



Session: Morning

8:30 AM

submax form running: ~3.14 mi in 27:30 min
- 5k: ~26:50 min
- better than two days ago
- worked really hard on my arm technique and how i'm holding my hands, also keeping my ankle locked and having a stiff but low-power strike... uh also extending my hips more.
- slow form running is tough
- would be amazing af if i could keep improving my "submax form running" technique down to low 20's.. HEH!!!


Food

9:30 AM

- 2% milk
- banana
- 3 x wheat bread with peanut butter
- green tea



Food

4 PM

- enormous salad: spinach, olive oil, lemon, mixed nuts, asiago, stacy's pita chips as croutons
-- 0.9 oz spinach
- french bread with goat cheese and olive oil, salt, pepper

get at me.






was goooooooood!



Session: Evening

7 PM
- pouring out
- most likely could have run even better, had to shut it down a bit because I didn't want to slip on the sidewalk ... so needless to say I was feeling good
- shirtless running in the rain, felt great.. ;f

submax ~400m intervals:
- 7x
- 400m run, walk back, repeat, 7 times
- mostly ~5:20-5:35 pace

some graphs

all of the runs:



second to last run where I pushed it:



t0ddday, ^^ straight up flatline.. lmao! GPS watch was working really good tonight.. i mean it usually is, but sometimes it has it's weirdness. I actually think it works better in the rain tbh.. it "loads quicker" too, when it's raining, and/or at night. Takes long in the day time to get it to initialize.




Food

8:15 PM

- 2 x 2% milk
- 2 x banana
- vegan fudge brownie
- greek yogurt




"The Night Of" season finale was dope.. can't wait for s2!!!

fwiw part of why it took me so long to get to my goal is because i did go off on so many tangents. i did starting strength, i did smolov jr, i did lots of bootcamps/crossfit early on, i spent a summer focusing on sprints and even entered a couple of races where i came face to face with my own slowness. it's not the only reason: traveling even with the moderate frequency that i do interrupts training and i'm also injury-prone. but the few burts of progress i have made were when first adarq and then t0ddday wrote me programs and i did them without thinking, except to (as t0ddday said) allow myself not to push myself to the point of getting hurt.

shout out to kellyb/VJB, too, i made some progress on that too when i first started on this journey.

nice! As for VJB, I also recall you also had a nice experience with flyingInFour too..

and yup, #1 thing is safety.. absolutely no other question about it. Sometimes it's hard to follow our own advice, or what we know is best.. but we can easily dish it out.

pc!

Quote from: adarqui on August 28, 2016, 10:41:03 am

Quote from: Coges on August 28, 2016, 12:06:15 am

Quote from: adarqui on August 27, 2016, 06:13:36 pm

As for sprinting goals, my #1 goal is to simply hit 20 mph on my watch. 18.4 mph felt crazy fast....... I love how that felt. I'd love to "feel" 20mph.

Man that's already fast compared to me. I had a max speed of 26.6 km/h (16.52 mph). Only need to get to 27.8 mph to match Usain (and keep it for that distance  )

when did usain hit 27.8 mph? ~70m?

i honestly think the watch will help immediately, somewhat. once I saw my max speed on it, it became almost like a vertec. Obviously we can do the same with timed sprints etc, but that measures the entire run; that's one reason I also like flying sprints.

So far, I personally like using the watch "as a vertec", simply trying to build up to max speed .. then checking all of the 'spikes' when I get home, to see if I PR'd anything. It would be nice to see that data as i'm doing it, but I don't like running/sprinting with a phone. So the only thing I could do is put the watch on the screen that shows "current pace", which is pretty nice.. but just too hard to check when you're sprinting max speed. That screen is absolutely great for submax runs.

Also since I mostly run on the sidewalks etc, a GPS watch is such a great tool

Usain can hit and hold 27 mph the entire race after 50m.  I posted this somewhere else but the deceleration portion of the 100m is pretty much a myth.  Good sprinters reach top speed at about 50-60m (women a little later) and they hold this speed the rest of the race. 

As far as the watch... First of all what is it?

garmin forerunner 15.

Second... I agree that it could be an amazing training tool just like a vertec... But I just don't trust gps.  I tried using GPS on the track and 100m is like 101-107 meters... So I don't know how accurate the speed is for a 150m sprint... Is that how the watch works?   Or does it have an acceleromter and some fancy hardware.... I mean it should be possible to get it accurate but the gps apps on phones are really no good for sprinting...

well, I just leave the watch on the entire time, so it gets my walking + sprinting. And for each sprint, i'm only looking at the max speed I hit per sprint. I'm not actually looking at distance/time, though, I can get a measurement out of it.. just would need to do a small bit of math.

It's "ballpark" accurate. I'll post an example of a ~480m (0.3mi) run I did tonight, and you'll see it's almost a "flat line" .. so it was polling for GPS data pretty accurately tonight. When it's extremely cloudy or just something going on in the atmosphere, you MAY see some weird oscillations that aren't normal.. but tonight, it was working pretty good.

and nah, no fancy stuff. this model is simple. It's only GPS data & I sync it with garmin connect/endomondo to pull the data out of it. It does have a realtime pacer though, which is great. For example I used it tonight while actually running, just to see my current pace. If it's obtaining GPS data really good, it's usually spot on for my pace.

But yeah like a vertec feedback is important... It's why I use the old school technique for sprint speed feedback of running with someone else...  Still not perfect though... I saw a thing about some training center where they had a little train track mounted robot that supposedly moved along the track exactly like you... So you could race 100m, then set the tool, then continue to race against your "shadow" from that rep!  Like racing for time in mariokart... That would be amazing...

ya i've seen something like that before.. that is probably a great tool. I know for sure that I run faster when I start trying to keep up with a cyclist, or some car that is coming off from a stop light etc.. hah.

pc