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Messages - adarqui

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2326
Basketball / Re: NBA 2018 - 2019 Season
« on: May 30, 2019, 11:51:37 pm »
Quote from: Coges on May 30, 2019, 11:36:53 pm
Oh a my gawd. Game 1 TOR  :headbang:

HUGE W BY TOR.

Insane.

Every time GSW made a run, TOR battled it and extended the lead.

Siakam played incredible. Wow at his shooting percentage (14-17?) and some of those shots he hit. On fire tonight.

That's a big W to start this series.

Sucks that Iggy got hurt.. didn't look too good :/

I don't think GSW should go with Cousins, he's way too slow right now. Was a liability out there. GSW was playing great with Looney against POR.. surprised Kerr did that to open up this series.

GAME 2 SUNDAY!!!

2327
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: May 30, 2019, 10:25:37 pm »
Enoch

https://www.strava.com/activities/2409060577

3k effort: 1k fast: 2:42, 1k float: 2:58, 1k fast: 2:48. 8:30 total

1k float @ 2:58 is so insane.

that 1k fast/1k float/1k fast workout translates to 4:33 min/mi. so fast.

Quote
Less than two months post-Boston and with only a few speed sessions I wasn't sure how today was going to go. I've been logging a lot of miles the last two weeks and my legs were tired coming in. To run 8:30 and actually feel pretty decent was a huge confidence boost heading into the Run for the Pies 5k next weekend. This is the fastest I've run on this workout ever by about 12 seconds and it was on the road with a 180 turn in the middle. Excited for a big summer ahead and to take things to the next level.

2328
Basketball / Re: NBA 2018 - 2019 Season
« on: May 30, 2019, 09:25:40 pm »
LEGGO RAPS!

2329
Strength, Power, Reactivity, & Speed Discussion / Re: Combining endurance and strength training
« on: May 30, 2019, 02:06:08 pm »
i've actually had a partial response written up but haven't finished it. lol. :<

will post it soon.

(it's nothing major, just keep getting side tracked)

2330
Track & Field / Allyson Felix speaks out about Nike + maternity leave
« on: May 30, 2019, 12:51:12 am »
just about to sleep and i peep this.

Quote
Last week, two of my former Nike teammates, the Olympian runners Alysia Montaño and Kara Goucher, heroically broke their nondisclosure agreements with the company to share their pregnancy stories in a New York Times investigation.

damn. good stuff.

<a href="http://www.youtube.com/watch?v=aLk5znZljTI" target="_blank">http://www.youtube.com/watch?v=aLk5znZljTI</a>

https://www.wsj.com/articles/nike-to-change-pregnancy-policy-in-athlete-contracts-11558137409



original nyt article:

Quote
Nike Told Me to Dream Crazy, Until I Wanted a Baby

https://www.nytimes.com/2019/05/12/opinion/nike-maternity-leave.html

2331
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 29, 2019, 11:56:38 pm »
light runs with some mod stuff.

man it's so insane.. i can't run in heavy shoes for shit. I don't think i've ever run fast in heavy shoes. heavy shoes for me, are traditional running shoes.

tonight i felt like I was going 4:5X min/mi pace. I get home and check garmin connect: 6:01 avg pace. the 5:33 min/mi @ 0.30 mi i did earlier today was less effort and on tougher terrain (thick grass/divots/rocks etc), but in xc flats.

the good news is: i realized a 4:5X mile in heavy shoes should be one of my goals. if i can run 4:5X in heavy shoes, i'll be absolutely flying in spikes/light road flats. :ninja: seriously.


05/29/2019:
- right glute barely achy - good considering i hammered it a bit
- calves tight
- left pec twitching, annoying af

09:20 AM: run + bw

run: light w/ mod finish: 18 min @ {0.30 mi @ 5:2X-5:3X} ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2406399813
- 2.05 mi 9:02 /mi 18m 30s
- 0.30 mi @ 5:2X-5:3X

bw: weak
- 2-3sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- partial hypers: BW x 70





08:40 PM: light with mod finish: 33 min w/ {0.38 mi @ 6:01 min/mi pace) ::: (concrete) /// running with heavy shoes is an enigma to me
- https://www.strava.com/activities/2407871983
- 3.50 mi 9:32 /mi 33m 24s
- 0.38 mi @ 06:01 min/mi
- wearing my saucony fast twitch swim fins.


2332
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 29, 2019, 11:41:02 pm »
Quote from: Joe on May 29, 2019, 09:31:04 am
29-05-19
@adarq -- what do you think of running form drills, like A-skips, B-skips, butt kicks, etc?

my advice might be a bit useless considering i don't do drills and i'm slow. :ninja:

i don't really understand a/b skips tbh.

butt kicks/leg swings/hurdle mobility, yea that stuff is effective - from a mobility/flexibility/coordination perspective.

as far as more strict running form/mechanics drills go with considerable time spent on it during a session, not much of a fan. seems like a waste to me. it's fine as part of a warmup though. probably most effective when it's done as part of a warmup, to progressively wake those motor patterns up.

2cents!

pc!

2333
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 29, 2019, 11:34:47 pm »
Quote from: Coges on May 28, 2019, 08:10:19 pm
Quote from: adarqui on May 28, 2019, 11:31:12 am
Quote from: Coges on May 28, 2019, 12:33:20 am
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.

Damn that's crazy. I'm going to have to track this properly. I feel like when I try to eat clean I end up in purgatory by not doing either thing well. I can live off meat and eggs though. Sounds like the perfect diet to me lol.

I'm going to have to check your journal too. It's about the third time it's happened to me but I never realise till it's too late.

ya it's interesting.

i'll try to find my journal entry about it tmw. i think i know where it is. i recall the latest one being about 1.5 years ago or so.

2334
Progress Journals & Experimental Routines / Re: New year new me
« on: May 29, 2019, 11:33:51 pm »
damn. sucks about the foot. hope it heels up quick. maybe try thicker shoes a bit more often until it heals.

i've had lots of stuff like that. one of the scariest was fairly recent, just wrecked the bottom/lateral side of my foot running hills. lasted a few months. then just vanished one day.

the human body is so weird.

2335
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 28, 2019, 11:10:58 pm »
some light runs.

feeling decent.

05/28/2019:

09:15 AM: run + bw

run: light: 33 min ::: (concrete)
- https://www.strava.com/activities/2403841862
- 3.50 mi 9:29 /mi 33m 16s
- felt pretty dead

bw:
- 3sec paused full ng pullups: BW x 8
- full dips: BW x 9
- full hypers: BW x 40


08:15 PM: run + bw

run: light: 27 min @ {progression from 9:XX to 6:3X} ::: (concrete)
- https://www.strava.com/activities/2405293554
- 3.49 mi 7:51 /mi 27m 27s
- decently fast for so relaxed

bw:
- full hypers with excessive extension: BW x 40

2336
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: May 28, 2019, 06:43:55 pm »
Quote from: fast does lie on May 24, 2019, 03:39:42 am
Now back to reality, I'm going to try to get myself below 20% BF via a combination of weight and interval training.... and go from there...

that's a great goal change. alot branches off of just getting leaner & in better shape.

 :headbang:

 :ibrunning:

2337
Basketball / Re: NBA 2018 - 2019 Season
« on: May 28, 2019, 06:42:34 pm »
Quote from: fast does lie on May 28, 2019, 06:31:41 pm


kawahi leanard full squat good form

back rounded. Rippetoe wouldn't approve.

2338
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 28, 2019, 11:31:12 am »
Quote from: Coges on May 28, 2019, 12:33:20 am
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.

2339
Basketball / Re: Random basketball videos
« on: May 28, 2019, 08:46:54 am »
the best part is the footage right after the small shooting contest. that's really cool.

LEBRON.

<a href="http://www.youtube.com/watch?v=Z4sRegPWFRk" target="_blank">http://www.youtube.com/watch?v=Z4sRegPWFRk</a>

2340
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 27, 2019, 11:29:51 pm »
run was going good today. last quarter mile of 10, and i clip a rock and almost fall. I land in a deep single leg shrimp style squat on my right leg (which has the hurt glute/hip/hamstring). so, i start thinking, damn this isn't going to turn out good. beyond that i cracked a few toenails on my left foot. was relieved not to have hurt my achilles etc, could have easily done so considering how i landed.

anyway, as the day went on, my injured areas felt great. better than it has since being injured - afaik.

that psycho single leg depth drop might have loosened some shit up.. lmao. insanity. :ninja:

food:



05/27/2019:
- felt good

07:30 AM: light w/ hills (The Mountains of Coral Springs): 1h42m ::: (grass) /// Great light run with the north FL beast Gabriel /// 10.0 miles on the dot
- https://www.strava.com/activities/2401298724
- 10.00 mi @ 10:11 /mi in 1h 41m







met up with someone i raced with last year, on memorial day. we are both coming off injury so, we met up to run some hills. he comes down for memorial weekend to visit family/inlaws. good run chats. good session. his father inlaw helped his foot doing some crazy acupuncture stuff on his ear. he's a very smart dude so i take his word for it. pretty cool.





07:00 PM: bw
- strong but took it ez
- legs felt great

- full hypers: BW x 40, 30, 30, 40

some volume!

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