3961
Basketball / Re: NBA 2018 - 2019 Season
« on: October 18, 2018, 01:12:11 pm »
LEBRON / Lakers home opener tonight.
exciting..
exciting..
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
3962
Baseball / Re: 2018 MLB lol
« on: October 18, 2018, 01:15:39 am »
OMFG AT THE END OF THIS REDSOX/ASTROS GAME.
bases loaded, 2 outs, incredible diving catch to save the game.
so crazy.
bases loaded, 2 outs, incredible diving catch to save the game.
so crazy.
3964
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2018, 01:11:30 am »IM OUT HERE CATCHING LOBS.
literally, or you're just hyped like that?
hyped like that.
just been embracing my dunk mindset/history for the last 1.5 months, and applying it to running .. and it's really paying off.
this has easily been my most successful "running week" ever, and it's only 3 days in to the week .. still have thurs evening (mile PR attempt maybe?), saturday 5k (2 mile PR attempt maybe?), saturday evening (800m PR attempt maybe?).
..
also, i'm still awake because i'm hopped up on adrenaline (not a good thing tho). same thing happened last night. couldn't sleep until probably 3 AM.
same thing used to happen when I was dunking..
i've channeled that same mentality with running now, and I feel similar. ie, my outlook on running has completely changed. now it's about landing hard dunks as often as possible -> running solid 1km/1 mile or even 200-800m etc. throw the lob, go get it -> start off at hard pace, go get it. back off/rest etc as needed.
but I just don't remember going out to the court to do layups..
every time I went to the court, it was to hurt a rim: what could today bring? get the cam out, throw the highest lobs, try to smash them.. crap day, oh well. great day? youtube videos.likewise, every time I go to a track/field, it should be to throw down (unless it's recovery/rest stuff, that's diff, i'm referring to training sessions).
i've deprogrammed myself: no running sessions that consist of layups.
q: "hey what are you going to do today at the track?"
a: "try to torch the shit"
no disrespect to layups of course!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
oh yeah: stay healthy!
pc!!
3965
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2018, 12:56:23 am »two realizations from my recent injury:
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up
the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?
sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km
strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses
the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.
kenyans do alot of speed though...
that's their lifting. tons of hills at hard paces (fartleks/long runs/tempo), hard track workouts etc. So, while they don't lift, they beast out hard af throughout the week. Their running economy is what stands out to most everyone who watches them run, that's because they are insanely strong at running.but ya, keep the strength. you're not a "runner only" (yet? - though, I think you'd be more of a short to shorter-mid distance guy eventually, than a long distance runner, just from your mindset/mentality). I've become a runner only, so I don't really need it. You also like your physique, play ultimate, and just like moving weight around in general - so don't starve yourself of that!
as for your routine, it's hard to say.. really hard to comprehend "static" routines and such, especially now. Though, I do somewhat still think in terms of that "ratio" article I wrote way back. As a general example, if you want to be 75% runner, 25% lifter, do 3:1, repeat. The only "static" day you have is ultimate, it seems (when the blokez ball out). Can't mess with that much.
just have to be a bit careful with strength + run, especially given the tweaks you've had recently.
for me personally, i'd want to get my runs in the AM, with some lifts afterwards, or with lifts in the evening.
so like, just imagine I was obsessed with both lifting and running, it'd be:
sunday: ultimate frisbee ~4.5 km
monday: run (AM), strenf (PM)
tuesday: run (AM), strenf (PM)
wednesday: rest or run (AM or PM, recovery)
thursday: run (AM), strenf (PM)
friday: run (AM), strenf (PM)
saturday: rest or run (AM or PM, recovery)
if I could only do one session:
sunday: ultimate frisbee ~4.5 km
monday: run + strenf
tuesday: run + strenf
wednesday: rest or run (AM or PM, recovery)
thursday: run + strenf
friday: run + strenf
saturday: rest or run (AM or PM, recovery)
so, given that, (100% obsession for both running and strenf), i'd then modify it if I cared more about running than strenf, to something like:
sunday: ultimate frisbee ~4.5 km
monday: run (AM), run (PM)
tuesday: run (AM), strenf (PM)
wednesday: rest or run (AM or PM, recovery)
thursday: run (AM), run (PM)
friday: run (AM), strenf (PM)
saturday: rest or run (AM or PM, recovery)
if I could only do one session:
sunday: ultimate frisbee ~4.5 km
monday: run
tuesday: run + strenf
wednesday: rest or run (AM or PM, recovery)
thursday: run
friday: run + strenf
saturday: rest or run (AM or PM, recovery)
dno if that helps at all.. hah. hope it does!
3966
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: October 18, 2018, 12:35:38 am »
wb!
next time just message me on FB if you need help logging in..... lmao!
x2!
that really sucks about the heart stuff.. glad you got it checked and have a better idea of what's going on. hopefully some of the things you're doing help considerably.
as far as routines go etc, just create a few primary guidelines and follow them:
1. have fun
2. do it consistently
3. stay healthy
if you want, mix it up alot. as long as you're having fun & staying consistent, it'll fall in to place. you'll figure out what you want to do eventually, but the consistency needs to be there.
but definitely keep health #1. avoid dumb stuff, and stuff that's too risky/causes too much fatigue/soreness etc.
as far as accountability goes etc, people on here can help, we can also provide feedback in your journal etc, but it really comes from within. Make that mental adjustment as soon as possible, because it's very important IMHO.
eventually, find something you care about improving, even if it's just one thing, and track it "obsessively". Even if it's just one exercise (like pullups), track it (on here or in a spreadsheet etc). Don't let it slip. Post big PR's in the PR's/PB thread. Maybe create a "summary post" and link it in your sig, something you modify each time & can refer to easily (check my sig). After a while it becomes a habit and you'll feel "bad" about not tracking it -> which means it's harder to slack. Because if you want to track it, you have to do it, and you have to do it consistently, etc.. ;f
look forward to seeing you get back into it!!
next time just message me on FB if you need help logging in.....
lmao!welcome back. big ups for going to the doctor and making sustainable lifestyle changes. good habits > *, as you know.
x2!
that really sucks about the heart stuff.. glad you got it checked and have a better idea of what's going on. hopefully some of the things you're doing help considerably.
as far as routines go etc, just create a few primary guidelines and follow them:
1. have fun
2. do it consistently
3. stay healthy
if you want, mix it up alot. as long as you're having fun & staying consistent, it'll fall in to place. you'll figure out what you want to do eventually, but the consistency needs to be there.
but definitely keep health #1. avoid dumb stuff, and stuff that's too risky/causes too much fatigue/soreness etc.
as far as accountability goes etc, people on here can help, we can also provide feedback in your journal etc, but it really comes from within. Make that mental adjustment as soon as possible, because it's very important IMHO.
eventually, find something you care about improving, even if it's just one thing, and track it "obsessively". Even if it's just one exercise (like pullups), track it (on here or in a spreadsheet etc). Don't let it slip. Post big PR's in the PR's/PB thread. Maybe create a "summary post" and link it in your sig, something you modify each time & can refer to easily (check my sig
). After a while it becomes a habit and you'll feel "bad" about not tracking it -> which means it's harder to slack. Because if you want to track it, you have to do it, and you have to do it consistently, etc.. ;flook forward to seeing you get back into it!!
3967
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2018, 11:41:07 pm »
IM OUT HERE CATCHING LOBS.
3968
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2018, 11:40:42 pm »ikr.. crazy.
just edited it: did another sub5 (4:56) tonight. teh fu*k?
3969
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 17, 2018, 11:05:10 pm »Breakfast for dinner today. Bigger version of what I've had for breakfast. Eggs over easy, veggies (tomato, mushroom, sweet peppers, and normally spinach), toast, bacon on weekends.
want that bacon.
3970
Boxing / Re: Misc Boxing News
« on: October 17, 2018, 12:44:14 pm »I always find it interesting to read articles regarding the pacquiao vs clottey situation. I don't think I will ever understand that situation.
I read an article about an interview recently and the title was 'he answers why didn't throw punches against pacquiao so wanted to read it.
http://www.sportingnews.com/us/boxing/news/joshua-clottey-reveals-why-he-didnt-throw-punches-against-pacquiao/17n7nxbdhvy8q1hl6uvp47wpxh
nuts about the Zab Judah incident. Man Zab is a nutcase.. such a shame, he had so much potential.
as for Clottey's "excuses" for not throwing punches: it's weak. Once you get in the ring, if you are a real warrior, you fight. He turtled because he was scared. He actually did great considering how little punches he threw.. had he let his combos go, he could have really done well -> or maybe he would have gotten KO'd. If he opened up against Pac, pac could have countered him with some serious shots. Instead he just went into his shell and blocked everything. That's basically his style, with nice combos/counters out of the shell, so I personally thought it was a great blueprint against pac.. but he just didn't let his hands go because pac was too fast, that's my hunch. Pac's speed and slickness shut him down.
Pacquiao confirms that he will be fighting adrien broner in january.
https://www.spin.ph/boxing/manny-pacquiao-announces-he-ll-fight-adrien-broner-in-january-a793-20181017
hah nice. even tho i still like broner soewhat, hope he gets KO'd.
pac respects boxing.
3971
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 17, 2018, 10:02:17 am »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144801/#msg144801
- first ever grass sub5 mile! 4:58.9
- mod speed (grass, spikes, feel great) ->
- ran it strategic: mostly 5:0x through 0.8 mi, then kicked to drop it sub5 // last 1km = 3:05 (4:55 min/mi)
evening:
- grass mile PR: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile
- first ever grass sub5 mile! 4:58.9
- mod speed (grass, spikes, feel great) ->
- ran it strategic: mostly 5:0x through 0.8 mi, then kicked to drop it sub5 // last 1km = 3:05 (4:55 min/mi)
evening:
- grass mile PR: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile
3972
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2018, 10:00:26 am »
another placeholder.
ez work. holy shit.
5 x sub5 + 4 x sub3 = 9 of 50, 41 to go.
6 x sub5 + 4 x sub3 = 10 of 50, 40 to go.
first ever grass sub5 mile! 4:58
08:30 AM: workout: FIRST sub5 mile on grass! 4:58.9 ::: mod speed (grass, spikes, feel great) -> ran it strategic: mostly 5:0x through 0.8 mi, then kicked to drop it sub5 // last 1km = 3:03 (4:55 min/mi)
- https://www.strava.com/activities/1910325460
https://www.endomondo.com/users/26420622/workouts/1216152652
https://connect.garmin.com/modern/activity/3096108394
ig:
my posts are becoming image floods. lmao.
so sloppy
evening:
08:30 PM: workout: another sub5: 4:56 (no kick, lol, grass-mile-PR) // first ever 2 x sub5's in one day ::: moderate speed (grass, spikes, a little dead)
- grass mile PR: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile
- https://www.strava.com/activities/1911563747
- https://www.endomondo.com/users/26420622/workouts/1216446525
- https://connect.garmin.com/modern/activity/3097526873
even tho I was a little more dead, this was actually on avg faster (throughout the whole effort). ALSO, at a LOWER cadence (which is good). I mean eventually I need to be hitting these paces at < 190 SPM, not high 190's/200's etc. good run.
might try to PR my mile tomorrow evening if i'm feeling good. no morning session etc, just eat good and see how I feel in the evening.
if I feel good, should be able to PR my mile.
pc
this is nuts.
dunk life.
ez work. holy shit.
6 x sub5 + 4 x sub3 = 10 of 50, 40 to go.
first ever grass sub5 mile! 4:58
08:30 AM: workout: FIRST sub5 mile on grass! 4:58.9 ::: mod speed (grass, spikes, feel great) -> ran it strategic: mostly 5:0x through 0.8 mi, then kicked to drop it sub5 // last 1km = 3:03 (4:55 min/mi)
- https://www.strava.com/activities/1910325460
Quote
up until this week, i hadn't ever gone sub3 for 1km or sub5 for 1mile on grass.. I came up short every time. Now, I achieved both easily.
imho, it's really because of the mindset shift. I've committed mentally to focusing on my mile "for the rest of my life" -> no more letting my mile get "slow", EVER. if i'm not dropping a solid mile or 1km in a week, that's now considered a deload/rest week. and since I don't rest much, it means I need to hit these kind of numbers AT LEAST ONCE (preferrably more) a week when i'm training hard.
just got so pissed a month or so back when I realized I once again neglected my HORSEPOWER. never again. it's what I love to do anyway.. but it's also scary. so it's an interesting relationship.
obviously need to be careful & stay healthy, but that's with anything. lots of slow long distance can wreck you as well. got to be smart about it.
\o/
https://www.endomondo.com/users/26420622/workouts/1216152652
https://connect.garmin.com/modern/activity/3096108394
ig:
my posts are becoming image floods. lmao.
so sloppy
evening:
08:30 PM: workout: another sub5: 4:56 (no kick, lol, grass-mile-PR) // first ever 2 x sub5's in one day
::: moderate speed (grass, spikes, a little dead)- grass mile PR: 4:56 (no kick)
- 2 x sub5 mile in one day
- 3 x days in a row sub3 1km or sub5 mile
- https://www.strava.com/activities/1911563747
- https://www.endomondo.com/users/26420622/workouts/1216446525
- https://connect.garmin.com/modern/activity/3097526873
even tho I was a little more dead, this was actually on avg faster (throughout the whole effort). ALSO, at a LOWER cadence (which is good). I mean eventually I need to be hitting these paces at < 190 SPM, not high 190's/200's etc. good run.
might try to PR my mile tomorrow evening if i'm feeling good. no morning session etc, just eat good and see how I feel in the evening.
if I feel good, should be able to PR my mile.
pc
this is nuts.
dunk life.
3973
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 16, 2018, 11:18:13 pm »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144796/#msg144796
- 1k @ 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- with an 800m split @ 2:16 (-1s) // 13.17+ mph
- 1k @ 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- with an 800m split @ 2:16 (-1s) // 13.17+ mph
3974
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 16, 2018, 11:16:44 pm »
placeholder for tomorrow:
2 lifetime PR's:
- 1k @ 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- with an 800m split @ 2:16 (-1s) // 13.17+ mph
4 x sub5 + 4 x sub3 = 8 of 50, 42 to go.
https://www.strava.com/activities/1909519950
https://www.endomondo.com/users/26420622/workouts/1215890936
https://connect.garmin.com/modern/activity/3095109160
\o/
2 lifetime PR's:
- 1k @ 2:49 (-4s) (4:33 min/mi) // 13.17 mph
- with an 800m split @ 2:16 (-1s) // 13.17+ mph
4 x sub5 + 4 x sub3 = 8 of 50, 42 to go.
https://www.strava.com/activities/1909519950
https://www.endomondo.com/users/26420622/workouts/1215890936
https://connect.garmin.com/modern/activity/3095109160
\o/
3975
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 16, 2018, 11:15:07 pm »
^^ will reply tmw, have to sleep asap.
but first..
but first..