Adarq.org

kawahi has spider webs as hands/arms..... his arms are like spiderman webs. Id have to go with Kawhi when both are pumped up!

<a href="http://www.youtube.com/watch?v=F3g1wLe20rE" target="_blank">http://www.youtube.com/watch?v=F3g1wLe20rE</a>

8:03, he rips it.

<a href="http://www.youtube.com/watch?v=sm2e4NT1yho" target="_blank">http://www.youtube.com/watch?v=sm2e4NT1yho</a>

speed work rained out (lightning etc).

hit my lunges hard. man that was brutal. legs feel so good tho. to celebrate, I got a milkshake afterwards.

06/16/2019:
- legs feel great
- injury areas reveal themselves during the standing toe touch
- morning bw: 157



lots of light hip/glute stretching throughout the day



06:15 PM: lunges: 800 in 27 min
- https://www.strava.com/activities/2456354195
- 27 minutes, 9 more than last session
- 800 lunges, 200 more than last session
- absolute toast by the end
- HR on my watch was "broken"
- each 100 got slower: first 100 was 3:02, last was 3:52
- should be able to get 30 minutes soon (maybe next week)





11:30 PM: 45 minutes of lacrosse ball/foam roller
- painful, felt great afterwards though

US women are so impressive.

The way they pass, I feel like i'm watching Brazil men out there lol. They look so athletic too, just flying around the field.

Can't wait to see them up against someone who can give them a match.

there goes that idea (morning speed). lightning and tons of rain this morning.

slept in instead. 

other than the fire ant incident, feel great today. legs feeling so light/strong/explosive.

the glute/hip/low back stretching is definitely loosening me up. that's my main focus now with stretching: not hamstrings, quads, or anything else. simply hips/glutes/low back. I figure i'll focus more on one area and see if I can really loosen stuff up in there.

injury areas still have several small tweaks in them, so trying to avoid movements that trigger those tweak feelings. also, did some manual deep tissue on some spots. it provides instant-temporary relief.

06/15/2019:
- legs felt great
- morning bw: 156

10:20 AM: hard speed: 1h10m @ {5 x strides} + {0.41 mi @ 4:48 min/mi} + {5 x faster strides} ::: (grass/mud/flooding, spikes) /// lit up by fire ants this morning
- https://www.strava.com/activities/2452219542
- https://connect.garmin.com/modern/activity/3750141632
- 6.75 mi 10:24 /mi 1h 10m
- 5 x strides: 4:4X-4:5X
- 0.41 mi @ 4:48 min/mi (decent for mush running, maybe)
- 5 x faster strides: 4:5X down to 4:2X (4:18 min/mi top)
- good speed today, lunges doing their magic
- it's been hard for me to hit those paces (while injured) over the last few months.. body wouldn't let me do it. body still feels like it's holding back but noticeably have way more power, quads feel alot stronger lately.







stretching/self deep tissue
- throughout the day
- stretching: glutes/hips/low back
- low back stretch (also hips) via assisted (hand support) deep wide squat - gets my sacral spine & hips real good



plan:
- sunday: AM: speed again, evening: 20+ minutes of lunges
- monday: rest
- tuesday: AM: light, evening: 5+ minutes of uptempo lunges
- wednesday: light
- thursday: light
- friday: 1600m @ track meet? would love to get in a race.

want to do speed again tomorrow. might hold back more and hit a mile. depends on how muddy/flooded the field is tho.

feeling good atm.. think i could hit speed again safely tomorrow.

OMFG @ Kemba possibly going to the Lakers.

LEBRON, Davis, Kemba.

wtf?

wtf?

stumbled upon this.. dude celebrates too soon at the end, might have cost himself a shot at $100k.

<a href="http://www.youtube.com/watch?v=_Qh-3ydk60s" target="_blank">http://www.youtube.com/watch?v=_Qh-3ydk60s</a>

Quote from: adarqui on June 15, 2019, 04:18:36 pm

Quote from: seifullaah73 on June 15, 2019, 01:00:21 pm

I analysed the competition that took place and was watching the 100m and recorded to get a time and the winner got 3.65 seconds to 30m, which is ridiculous and 4.65 seconds in the 40m.

But got 11.3 seconds at the end. Interesting how you can get a quick time in the short distance but then it just fades towards the end.

You would think the genetics is in the fast twitch muscle fiber during the drive phase but also genetics in the endurance towards the end.

just thinking out loud to myself

if those were the 100m splits as produced by the electronic timing, then it could be injury.

that looks like a pretty fast 60m to me. if you're able to hit a good 60m, you don't fall off that bad.

so could be a timing error like Joe said, or injury etc.

genetics & training definitely come into play. some people can extend out their ATP-PC system just a tad bit longer, some can maintain that top speed they reached at 60m longer (with good speed endurance/relaxation/mechanics) & a better developed anaerobic-glycolysis energy system. i imagine you'd see 200m-100m guys with much better speed endurance than 60m-100m guys, but it's hard to find 200m guys with ATP-PC systems/power on the level of 60m-100m guys.

Bolt was dominant in 100m & 200m, his explosiveness & speed endurance was psychotic. I imagine he'd get toasted in 60m races though, ie someone like Christian Coleman would smoke him through 60m. But then Coleman can't hold that speed as long as Bolt, so Bolt smokes him over 100m. Regardless, none of them will fall off that bad unless injured/etc.

you do lots of shorter sprints in your training, so speed endurance would be a critical component if you wanted to maximize your 100m. don't even need to hit max-v either, can easily do it through submax work: buildups + float, tempo work (150's etc). that stuff can prepare you quite well (energy systems, CNS & muscle/tendon composition etc).

2cents.

pc!

I'm not sure I understand what you mean by injury being the reason for a good short time, because they seem fine after.

no. injury being responsible for the weak time later. if someone starts off running a solid 60m and finishes with a weak 100, it's probably not fitness.

what was the 60m?