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3737
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 22, 2018, 11:53:12 am »
got me a gift basket today (3 out of 4 years i've done it) at this tamarac turkey trot.
that's not why i'm posting tho.
i'm posting because this popcorn was so damn good (cony island classics, sweet & sea salty kettle corn):
and these tostones chips are damn good as well (samai tostones chips, lime):
lmao.. tearing this gift basket up. some really good stuff in there.
that's not why i'm posting tho.
i'm posting because this popcorn was so damn good (cony island classics, sweet & sea salty kettle corn):
and these tostones chips are damn good as well (samai tostones chips, lime):
lmao.. tearing this gift basket up. some really good stuff in there.
3739
Reading, Books, & Sheeit / Re: Book Journal
« on: November 21, 2018, 11:05:04 pm »
I read Robert Kiyosaki's book 'Why the Rich are Getting Richer'. If any of you have read Rich Dad Poor Dad you'll find that Kiyosaki tends to ramble and embellishes a lot of stories about his 'rich dad'. The gist of Why the Rich are Getting Richer is because instead of focusing on income, the rich are focusing on growing their asset base, which unlike income from a job is taxed at a much lower rate. For example if you earn 70k from a job you'll pay 14k in tax so you're left with 56k. However, if you invest in a house and it realises a capital gain of 70k in one year no tax is paid and the house also provides rental income. The capital gain of the house can then be leveraged to purchase more assets. He basically says that the poor/middle class are too busy focusing on income and consuming instead of working on accumulating assets.
The controversial part of the book is that Kiyosaki believes the approach used in "The Millionaire Next Door" of living below your means and setting aside 10% of your income for investment in stocks is now redundant. He frequently mentions that savers are losers and advocates for taking on large amounts of debt using Donald Trump as an example of master of debt.
good summary! sounds like an interesting read.
rant-tangent: lol @ taking on lots of debt tho like "trump". how do we also take on hundreds of millions of dollars from our fathers?
I dno I just think he's an awful example of pretty much anything. For the most part, I just personally hate "silverspoon" examples if we're also talking about poor/middle class in the same breath.lmao.
pc!
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Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 21, 2018, 10:31:30 pm »
gotcha. all good, go with the flow.
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Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 21, 2018, 08:49:42 am »Low motivation atm.
Exercise Bike-
150 calories.
Squat-
60x5
90x5x3
Not doing much. Achilles has gotten better. Not getting out of bed sore everyday, which is good. Sometimes just the little things like walking around pain free are blessings.
^^ that sounds pretty motivating tho IMHO
one quote i really loved from an elite runner I know of, "be gentle with yourself". that def stuck with me.. was basically saying, it's fine not to beat yourself up, let the fitness/progress come slowly, safely, etc.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2018, 12:37:54 am »
more photos from sunday:
3743
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2018, 12:32:42 am »
today:
still beat up from that fall a few nights ago, but getting better: right hip, shoulder, knee, hip flexor
11/20/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
09:30 AM: light: 45 min (concrete, fasted, windbreaker, right hip/shoulder = sore af)
- https://www.strava.com/activities/1975414253
light: 61 min (grass/dirt/rocks, felt great but still a little beat up)
https://www.strava.com/activities/1976398510
still beat up from that fall a few nights ago, but getting better: right hip, shoulder, knee, hip flexor
11/20/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
09:30 AM: light: 45 min (concrete, fasted, windbreaker, right hip/shoulder = sore af)
- https://www.strava.com/activities/1975414253
light: 61 min (grass/dirt/rocks, felt great but still a little beat up)
https://www.strava.com/activities/1976398510
3744
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2018, 12:28:36 am »
yesterday: light day.
beat up from that fall last night. right hip, shoulder, knee, hip flexor
11/19/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
09:00 AM: workout: beat up from that fall last night -> light: 52 min (grass/dirt/rocks, fasted, sweat shirt)
- https://www.strava.com/activities/1973691496
08:50 PM: workout: beat up from that fall last night -> light: 62 min (grass/dirt/rocks)
- https://www.strava.com/activities/1974651130
hip/knee/shoulder/right hip flexor-adductor/knuckles beat up from that fall. eek. really lucked out though, could have been alot worse. planned on doing a hard 1km tmw but, kinda doubt it now - to be safe.
turkey trot 5k on thursday sooo.. would like to feel good for it.
beat up from that fall last night. right hip, shoulder, knee, hip flexor
11/19/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!
top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate good
09:00 AM: workout: beat up from that fall last night -> light: 52 min (grass/dirt/rocks, fasted, sweat shirt)
- https://www.strava.com/activities/1973691496
08:50 PM: workout: beat up from that fall last night -> light: 62 min (grass/dirt/rocks)
- https://www.strava.com/activities/1974651130
hip/knee/shoulder/right hip flexor-adductor/knuckles beat up from that fall. eek. really lucked out though, could have been alot worse. planned on doing a hard 1km tmw but, kinda doubt it now - to be safe.
turkey trot 5k on thursday sooo.. would like to feel good for it.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2018, 05:25:45 pm »
my goodness. 
3746
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2018, 02:58:02 pm »I was thinking of making a thread for this subject, but I thought I will just post here to get your opinion of it.
Using treadmill for long distance or short distance training.
Keeping up to date with your journal, reading you do the 5k, 10k and some other long distances and looking at how keep smashing your pr's, which you measure at like 4.5x or 4.4x min/mile or other similar measurements, it got me thinking that how would training on a treadmill help you smash that pr by running a certain speed for a certain amount of time e.g. trying to maintain a 4.4x min/mile speed for as long as you can and maybe that can be transferable to the track or road or grass.
As for short distance, it doesn't do well because of how your sprinting form is affected and how you start a run from a stand position but I was thinking that if you train acceleration separately till you get to a certain top speed and then when on the treadmill trying to maintain that top speed for like no more than a minute just like overspeed training.
for sure, i think the treadmill could be a very useful tool for learning to maintain speed. i'm very erratic with pace changes, so it would probably help.
i don't think i could personally run 12.5 mph on a treadmill sustained though, i get dizzy/feel awkward on it.. i'd be scared of getting hurt.
i've seen lots of elite pros using it.. mo farah has tons of clips with him on it.
for me personally, I just need to start hitting multiple <goal_pace_efforts> per sessions.. ie like, not just one km at 2:55, more like 3.. not just 1 x 4:55, more like 3. so getting strong at the "repeat" level. Right now I can't repeat any of that, i've never hit multiple in a session. So it'll be a huge goal for 2019. Then I also need to work on hitting 2km straight at that pace etc. stuff like that. just keep extending it out.
but ya i really need the "strength" to be able to hit several per session.. i mean the more sub5 miles i can hit in one session, or sub3 km's, or combos of both .. the stronger i'll be.
right now i'm "one and done", which is exactly how it played out at Rockin Rib 10k.
good stuff man.
pc!
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800m+ Running and/or Conditioning / Re: Race Results Sites!
« on: November 20, 2018, 12:06:52 pm »3748
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2018, 09:19:40 am »
damn. dude sent me the high res photos.. so sick. i didn't ask for him, he emailed them to me with "ALL YOU" in the subject.
\o/
will post em later. love it. hah.
\o/
will post em later. love it. hah.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2018, 02:17:51 pm »
u can see the side of my face, went right out behind Ben Shrader jajaja.
