3646
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3647
800m+ Running and/or Conditioning / The Running Live Streams Thread
« on: December 08, 2018, 12:28:58 pm »
live streams
3648
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: December 08, 2018, 10:48:08 am »<a href="http://www.youtube.com/watch?v=arqTu9Ay4Ig" target="_blank">http://www.youtube.com/watch?v=arqTu9Ay4Ig</a>
I love this hook!!!
damn that is very good.
i don't actually like the "hook" much, but the yup/nope throughout is incredibly slick.
video is slick as well, great idea.
3649
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: December 08, 2018, 09:49:46 am »
abu dhabi marathon, might have been short, cool vid:
<a href="http://www.youtube.com/watch?v=1mjYuaDAhzM" target="_blank">http://www.youtube.com/watch?v=1mjYuaDAhzM</a>
3650
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2018, 12:49:37 am »
rest day, due to small left gastroc tweak.
drove a lambo huracan lp 640-4 (or whatever) today. little outing with the work crew. i cranked it up to 140 mph. my boss hit 160 mph. hah.
legs felt pretty awesome today.
soreness: hips mostly, right hamstring slightly
12/07/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- fill in tmw maybe
3:15 PM: driving around in a lambo supercar lmfao /// 36s mile 🤯 /// HR shot up to 122 BPM when i hit 140 mph lol
- https://www.strava.com/activities/2005344807
that was fun. drove careful around the turns. 😎
09:30 PM: workout: 45-deg hypers
- partial reps w/ short rest (stand up/walk around for a sec, reset), in ~10 minutes
- 70, 35, 45, 50, 50, 2 minute hold
- felt great again
12:00 AM: leg drain
- 35 minutes
so tired. passing out now.
drove a lambo huracan lp 640-4 (or whatever) today. little outing with the work crew. i cranked it up to 140 mph. my boss hit 160 mph. hah.
legs felt pretty awesome today.
soreness: hips mostly, right hamstring slightly
12/07/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- fill in tmw maybe
3:15 PM: driving around in a lambo supercar lmfao /// 36s mile 🤯 /// HR shot up to 122 BPM when i hit 140 mph lol
- https://www.strava.com/activities/2005344807
that was fun. drove careful around the turns. 😎
09:30 PM: workout: 45-deg hypers
- partial reps w/ short rest (stand up/walk around for a sec, reset), in ~10 minutes
- 70, 35, 45, 50, 50, 2 minute hold
- felt great again
12:00 AM: leg drain
- 35 minutes
so tired. passing out now.
3651
Football / Re: 2018-2019 NFL Season
« on: December 07, 2018, 11:18:45 pm »
crazy.. derek henry, 99 yards with stiff arms.. beastmode-esque.
<a href="http://www.youtube.com/watch?v=tlZvgdcIXvI" target="_blank">http://www.youtube.com/watch?v=tlZvgdcIXvI</a>
3652
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 07, 2018, 09:25:48 am »
regarding knee pain/shins etc: you've come back to jump training hard, after a long layoff. have to be careful.
3653
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2018, 12:35:31 am »
the biggest mistake i've made this year, is not maintaining my "lower body, bodyweight strength", for one major reason:
when I get a slight injury/tweak etc, with races still in the foreseeable future, I feel "boxed in". ie, I can't just go do a ton of bodyweight lunges, which hit strength + endurance qualities, because if I do, i'll get sore for a week or more.
on the other hand, if I was to maintain my lunges so that I always maintain some kind of preparedness, I could just up the volume if I suffer a calf tweak etc, and definitely maintain strength and possibly even improve it.
this has been bugging me for all of November & December. I could see this scenario coming from a mile away, no pun intended. And i've just felt like i'm in an impossible situation: to maintain fitness, I need some kind of alternate forms of strength/fitness work that I can deploy when my main regime becomes broken. Since I haven't maintained those alternate forms of training, if I were to deploy them now & deploy them properly, i'd be sore for a week or more. To simply try and build those qualities, with big races coming up, is nearly impossible. The soreness is extreme until you're adapted. Racing with that soreness is obviously not an option, could really wreck something.
so anyway, in 2019 I plan to get back into lifting and focusing alot harder on these complimentary forms of training. I need to avoid situations like this where i'm boxed in.
i'll probably start that after this race on Wednesday tbh.
need to get my lower body strength way up again.
pc!
when I get a slight injury/tweak etc, with races still in the foreseeable future, I feel "boxed in". ie, I can't just go do a ton of bodyweight lunges, which hit strength + endurance qualities, because if I do, i'll get sore for a week or more.
on the other hand, if I was to maintain my lunges so that I always maintain some kind of preparedness, I could just up the volume if I suffer a calf tweak etc, and definitely maintain strength and possibly even improve it.
this has been bugging me for all of November & December. I could see this scenario coming from a mile away, no pun intended. And i've just felt like i'm in an impossible situation: to maintain fitness, I need some kind of alternate forms of strength/fitness work that I can deploy when my main regime becomes broken. Since I haven't maintained those alternate forms of training, if I were to deploy them now & deploy them properly, i'd be sore for a week or more. To simply try and build those qualities, with big races coming up, is nearly impossible. The soreness is extreme until you're adapted. Racing with that soreness is obviously not an option, could really wreck something.
so anyway, in 2019 I plan to get back into lifting and focusing alot harder on these complimentary forms of training. I need to avoid situations like this where i'm boxed in.
i'll probably start that after this race on Wednesday tbh.
need to get my lower body strength way up again.
pc!
3654
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2018, 12:23:40 am »
light day turned into a rest day.
morning light recovery run ended up causing a small tweak in my left gastroc. this happens once in a while, just tightens up in a spot and doesn't let go.
having said that, after finally putting together my 45-deg hyper and repping the hell out of it, my calf hasn't felt painful like it has all day.. good sign.
i mean during the partial hypers, i felt it a ton in my glutes/hamstrings, calves a little. sooo.. stuff got worked out.
both hips very sore (right more so), which is odd.
12/06/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- 10:30 AM: light recovery run
- 11:10 AM: beet juice, 2 x orange juice, banana
- 01:00 PM: salted almonds
- 03:00 PM: thai chicken peanut wrap, coconut fat drink
- 09:30 PM: hyper rep fest!!
- 11:00 PM: egg roll, beet juice
slept in.
10:30 PM: light recovery: 40 min ::: (grass/dirt/rocks) /// legs felt way better before the recovery run... lmao.
- https://www.strava.com/activities/2003394095
09:30 PM: workout: 45-deg hypers, break in rep fest
- partial reps w/ short rest (stand up/walk around for a sec, reset)
- 70, 50, 40, 50, 50, 50
- that felt great.................
- glutes pulsating
- calves really feeling it
- felt it behind knee slightly a few times, had to just shift my position a little to get rid of that
i don't predict i'll be too sore from this.. not like i get with lunges. the ROM is just much smaller.
basically like high rep fatiguing "activation".
we'll see tho.
morning light recovery run ended up causing a small tweak in my left gastroc. this happens once in a while, just tightens up in a spot and doesn't let go.
having said that, after finally putting together my 45-deg hyper and repping the hell out of it, my calf hasn't felt painful like it has all day.. good sign.
i mean during the partial hypers, i felt it a ton in my glutes/hamstrings, calves a little. sooo.. stuff got worked out.
both hips very sore (right more so), which is odd.
12/06/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- 10:30 AM: light recovery run
- 11:10 AM: beet juice, 2 x orange juice, banana
- 01:00 PM: salted almonds
- 03:00 PM: thai chicken peanut wrap, coconut fat drink
- 09:30 PM: hyper rep fest!!
- 11:00 PM: egg roll, beet juice
slept in.
10:30 PM: light recovery: 40 min ::: (grass/dirt/rocks) /// legs felt way better before the recovery run... lmao.
- https://www.strava.com/activities/2003394095
09:30 PM: workout: 45-deg hypers, break in rep fest
- partial reps w/ short rest (stand up/walk around for a sec, reset)
- 70, 50, 40, 50, 50, 50
- that felt great.................
- glutes pulsating
- calves really feeling it
- felt it behind knee slightly a few times, had to just shift my position a little to get rid of that
i don't predict i'll be too sore from this.. not like i get with lunges. the ROM is just much smaller.
basically like high rep fatiguing "activation".
we'll see tho.
3655
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 06, 2018, 10:31:08 pm »
felt a little something in my calf during my very light run this morning .. but it went away/didn't bug me. as the day went on, left gastroc tweak.
couldn't run tonight..
so, i decided to put together my 45 deg hyper and im partial repping this shit out. feels so good. curious to see how sore i am tomorrow.
big race wednesday.. might not be able to do it if this tweak isn't 100%.. so, might as well get back to some of my bodyweight stuff.
going to avoid lunges/barbell until 2019 tho.. that'll create way too much soreness.
couldn't run tonight..
so, i decided to put together my 45 deg hyper and im partial repping this shit out. feels so good. curious to see how sore i am tomorrow.
big race wednesday.. might not be able to do it if this tweak isn't 100%.. so, might as well get back to some of my bodyweight stuff.
going to avoid lunges/barbell until 2019 tho.. that'll create way too much soreness.
3656
Strength, Power, Reactivity, & Speed Discussion / Re: basketball conditioning
« on: December 06, 2018, 01:45:23 pm »lol adarq they literally take their ball and go home! sounds like a bunch of babies.
ya it's garbage. stuff like that ruins the game.
fwiw, when I watch pickup futbol matches at the park when i'm running, they have similar breaks in action due to arguments. huge arguments that go on for 10-15 minutes etc. it's ridiculous.
some people just love stirring up shit and causing chaos in pickup.
Quote
that's one thing i liked about ultimate: you call your own fouls, and if the person you called it against disagrees then the play just resets to whomever was the last person to make a throw.
ah nice.
Quote
people get chippy and mad about it but the rules have a very clear procedure for what happens in a disagreement so the flow of the game doesn't get interrupted too badly.
yup, that's solid.
3657
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 06, 2018, 01:39:35 pm »5 December 2018
Bodyweight@session : ~85,5kg
Soreness : some legs and lats and chest but not too much
Injuries/aches : lower back, FML
HANG POWER CLEAN:
10@20kg
8@30kg
5@40kg
-Was getting this sharp pain at the base of my lower back. Felt like it was the spine. Uh-oh. Stopped
BICEPS Z-BAR CURLS:
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
-Took a step back bc of detraining. Still strong, nice.
TRICEPS ROPE PUSH DOWNS:
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
-Same with biceps.
STATIONARY BIKE:
15 mins: 10km / 150kcal worth.
-Upped lvl from 4 to 5 and rpm from ~70 to ~80 so got same results i get with 20-25 minutes.
So this back thing appeared on Sunday, out of nowhere, felt like a strain. Monday i was fine, went to the gym , squatted, no bugging. Tuesday was painless too. Wednesday all day too. And then Wednesday night while power-cleaning, pop, here it is again. Today i woke up fine but as the day progresses it hurts again. Will skip basketball. Hope its a minor muscular strain or sth, feels awful to be broken.
damn dude.. really hope it's nothing & disappears soon.
ya man HPC is intense. should probably stay away from that for a while, and here you were just re-focusing hard on it etc.
3658
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 06, 2018, 01:35:02 pm »
i just realized i had 3 hamburgers last night..
2 post-race, since it was sponsored by 5 guys and we got free burgers.
then 1 huge burger at zinburger.
hah.
2 post-race, since it was sponsored by 5 guys and we got free burgers.
then 1 huge burger at zinburger.
hah.
3659
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 06, 2018, 11:57:38 am »
everyone talking about the headwind today lool.
people annoyed :d
most people ran alot slower, i ran 1s faster.
if i get a no-wind mile race i'll probably crush it. both of the last 2 races are wind tainted. feh.
^^ last 2 road miles = mitchell and west mile, boca mile.
eehh.
people annoyed :d
most people ran alot slower, i ran 1s faster.
if i get a no-wind mile race i'll probably crush it. both of the last 2 races are wind tainted. feh.
^^ last 2 road miles = mitchell and west mile, boca mile.
eehh.
3660
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 06, 2018, 01:15:21 am »
mile race day!
felt really good.
yada yada headwind excuses etc.. but it def slowed everyone down. annoying.
got another mile race next wednesday. going to run that one more strategic, like i did last year (which got me my 4:58).
i'll probably work on pacing ~4:55 and then a really hard last 0.25 mi kick. that's what's on my mind right now. that'd put me at low 4:5X territory or <= 4:49 etc. going to avoid going out crazy, pace it more comfortably, then kick hard. i mean that's the plan for this race. that's some normal pace racing.
really hoping for decent conditions tho.. last year was perfect.
12/05/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- 09:30 AM: light run: 21 min
- 10:00 AM: beet juice
- 10:30 AM: 2 x orange juice, 2 x banana, water
- 02:30 PM: bunch of salted almonds, coffee coconut fat drink, water
- 05:30 PM: rxbar, orange juice, water
- 06:30 PM: warmup + race
- 07:30 PM: post-race food: 5 guys burgers: 2 x!
- 09:30 PM: zinburger: cheeseburger, cookies and cream milkshake
- 12:00 AM: water
- 12:30 AM: leg drain: 30 minutes
09:30 AM: light recovery: 21 min /// mile race tonight!
- https://www.strava.com/activities/2001632820
06:30 PM: warmup + race: Boca Holiday Mile: 10th OA / 2nd AG @ 5:02 (5:01 watch) ::: 2016/27th -> 2017/24th -> 2018/10th /// great temperature, but every1 got wrecked by the strong headwind
- https://www.strava.com/activities/2002489595
- https://www.endomondo.com/users/26420622/workouts/1238186043
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=259
- 10th OA / 2nd AG @ 5:02 (5:01 watch)
- 2016/27th -> 2017/24th -> 2018/10th
regarding the headwind: last year's winner repeated. last year he hit 4:33. this year 4:44. seems like every1 got wrecked. headwind was ~12-14 mph for 100% of the course.
also, i think i got beat by a hotdog.. lol.
1km @ 3:04 (weak). nice kick at the end tho.. happy about that. I slowed down alot but, I was sticking with a group of people, so I guess they slowed down alot as well. feh!
finally got into the top 10. got 27th in 2016. 24th in 2017.
that's cool.
^^^ apparently i shot out at 15 mph (for only a brief amount of time). makes sense.. i was trying to get away from the craziness. it's such a hectic start. lots of arms flailing/bumping/etc. so i shot out quick and got free.
12:30 AM: leg drain: 30 minutes
some of the previous stuff i posted:
2016/27th -> 2017/24th -> 2018/10th
12-14 mph headwind for ~100% of the course.. crazy shit.
5:02 official, 5:01 watch. lol.
beat a few people i've never beat before. also beat a D1 runner for FAU.. not sure what was up with him. I actually followed him.. he started slowing, so I eventually passed him. but I expected he'd be in like the 4:4X range with this headwind.. he's a 4:31 miler etc.
so that's pretty cool (if he's not hurt).
anyway.. felt great actually. hamstrings/glute/hip didn't bug me. i might be back on the "mend". good sign.
headwind life:
my throat is killing me - keep coughing etc. every1 was coughing after the race, probably because it was unexpectedly cold? no idea. lmao.
felt really good.
yada yada headwind excuses etc.. but it def slowed everyone down. annoying.
got another mile race next wednesday. going to run that one more strategic, like i did last year (which got me my 4:58).
i'll probably work on pacing ~4:55 and then a really hard last 0.25 mi kick. that's what's on my mind right now. that'd put me at low 4:5X territory or <= 4:49 etc. going to avoid going out crazy, pace it more comfortably, then kick hard. i mean that's the plan for this race. that's some normal pace racing.
really hoping for decent conditions tho.. last year was perfect.
12/05/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!
top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
- 09:30 AM: light run: 21 min
- 10:00 AM: beet juice
- 10:30 AM: 2 x orange juice, 2 x banana, water
- 02:30 PM: bunch of salted almonds, coffee coconut fat drink, water
- 05:30 PM: rxbar, orange juice, water
- 06:30 PM: warmup + race
- 07:30 PM: post-race food: 5 guys burgers: 2 x!
- 09:30 PM: zinburger: cheeseburger, cookies and cream milkshake
- 12:00 AM: water
- 12:30 AM: leg drain: 30 minutes
09:30 AM: light recovery: 21 min /// mile race tonight!
- https://www.strava.com/activities/2001632820
06:30 PM: warmup + race: Boca Holiday Mile: 10th OA / 2nd AG @ 5:02 (5:01 watch) ::: 2016/27th -> 2017/24th -> 2018/10th /// great temperature, but every1 got wrecked by the strong headwind
- https://www.strava.com/activities/2002489595
- https://www.endomondo.com/users/26420622/workouts/1238186043
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=259
- 10th OA / 2nd AG @ 5:02 (5:01 watch)
- 2016/27th -> 2017/24th -> 2018/10th
regarding the headwind: last year's winner repeated. last year he hit 4:33. this year 4:44. seems like every1 got wrecked. headwind was ~12-14 mph for 100% of the course.
also, i think i got beat by a hotdog.. lol.
1km @ 3:04 (weak). nice kick at the end tho.. happy about that. I slowed down alot but, I was sticking with a group of people, so I guess they slowed down alot as well. feh!
finally got into the top 10. got 27th in 2016. 24th in 2017.
that's cool.
^^^ apparently i shot out at 15 mph (for only a brief amount of time). makes sense.. i was trying to get away from the craziness. it's such a hectic start. lots of arms flailing/bumping/etc. so i shot out quick and got free.
12:30 AM: leg drain: 30 minutes
some of the previous stuff i posted:
2016/27th -> 2017/24th -> 2018/10th
12-14 mph headwind for ~100% of the course.. crazy shit.
5:02 official, 5:01 watch. lol.
beat a few people i've never beat before. also beat a D1 runner for FAU.. not sure what was up with him. I actually followed him.. he started slowing, so I eventually passed him. but I expected he'd be in like the 4:4X range with this headwind.. he's a 4:31 miler etc.
so that's pretty cool (if he's not hurt).
anyway.. felt great actually. hamstrings/glute/hip didn't bug me. i might be back on the "mend". good sign.
headwind life:
my throat is killing me - keep coughing etc. every1 was coughing after the race, probably because it was unexpectedly cold? no idea. lmao.