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Messages - adarqui

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4156
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 22, 2018, 09:51:59 am »
Quote from: vag on September 21, 2018, 12:47:28 pm
Sudden hectic work load attack, 2 days of no training, FML its too early for that shit!

20 September 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
No subs. Much improved endurance/speed etc. Was able to keep it uptempo for about a whole hour. Then i gassed out and i had to masively skip plays.
Was strong , was much faster than other times. But as it always happens, better endurance means more effort so i got wrecked lol.
Also, I finally got a badass jump after i cant even remember how long. Was an offensive rebound tip in, what i didn't realize on time was that i had the ball above the rim when i tipped it in. Teammates said it looked like a dunk, lol. But it wan't. It was just a perfectly timed tip-in that my hand met the ball at the peak of the jump. Still happy, felt younger haha.

that's all that matters.....  :ninja: 8) :derp: :ibjumping: :wowthatwasnutswtf:

4157
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2018, 09:48:00 pm »
light day / pre-race day.

5k race strategy: just going to go hard af early and die. dgaf.


09/21/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus slightly, right achilles slightly (earlier in the day)
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 7.5
wakeup = 07:20 AM

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:30 AM: food: orange juice, rxbar, water
08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min
- ate good/light/clean, 2 x beet juice, 5 bananas in the morning
- had a great salad w/ grilled chicken at true foods


old photo of how the salad looks, great salad

?taken-by=andrewdarqui



08:55 AM: workout: very light (grass/dirt/rocks, right soleus achy, NW): ~28min
- https://www.strava.com/activities/1856183885



didn't log food properly the last two days, just too busy.

4158
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 21, 2018, 09:45:23 pm »
yesterday:

rest day.


09/20/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 9
wakeup = 09:30 AM (slept in)

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
- ate good/light
- had a SOLID milkshake @ zinburger. cookies & cream. was surprised at how good it was.

looked kinda like this: (the one on the right :D)


4159
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: September 21, 2018, 10:38:30 am »
Quote from: LBSS on September 19, 2018, 12:26:15 pm
lance armstrong was the most tested athlete in the world at one time. maybe i'm just being cynical, but the smoke ain't that old: https://www.nytimes.com/2017/05/19/sports/nike-oregon-project-alberto-salazar-dathan-ritzenhein.html?smprod=nytcore-iphone&smid=nytcore-iphone-share&_r=0

ya that's bad stuff.

i guess the definition of "old" is the question. alot of that happened 4+ years ago etc. Hassan/Kejelcha have only been training with him and the project for a few years, iirc.

but ya, it'd be great if they just ditched Salazar and picked up a clean coach to run it.

that testimony from Datahn is very damning.

Salazar is a piece of shit.

4160
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 21, 2018, 10:09:51 am »
Berlin Marathon video from the pace timing vehicle, for Kipchoge's 2:01:39 WR.

<a href="http://www.youtube.com/watch?v=T9lVBx9VYK0" target="_blank">http://www.youtube.com/watch?v=T9lVBx9VYK0</a>

4161
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: September 21, 2018, 08:16:06 am »
damn that diss was dirty. went pretty hard.

eminem is a bully. i remember losing pretty much all respect for him after what he did with Moby. and this kelly dude dropped some facts about how awful eminem's gotten.



eminem's response:

<a href="http://www.youtube.com/watch?v=FxQTY-W6GIo" target="_blank">http://www.youtube.com/watch?v=FxQTY-W6GIo</a>

eek. lol.

4162
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2018, 10:29:46 am »
Quote from: LBSS on September 20, 2018, 04:41:53 am
picked up my new kinvara 9s today. excited to take them for a spin tonight. the kinvara 8s have just about 1200km/750 miles on them, which is good service.

awesome.

those 8's looked pretty beat up. got some good miles out of them.

4163
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2018, 11:30:56 pm »
page 560!! :wowthatwasnutswtf: :ninja:

speed day!

I cheated and looked at my paces tonight, for today's sessions.. :( but it was fun, so fu*k it. no watch during the sessions though.

hit a 3:05 1km at the track. getting close to start cranking out those sub3 1k's and sub5 mile's again. this time, i'll keep at it. nothing else matters.


09/19/2018

feel like = decent morning, better evening
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 8.5
wakeup = 07:30 AM (slept in)

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: food: orange juice, rxbar, water
08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
09:00 AM: food: chocolate protein drink, water
10:00 AM: food: whole foods: horrible meal at the hotbar, some beef + mac and cheese (sucked), beet juice, water
01:00 PM: food: rxbar, pistachios, golden oreos, water
04:00 PM: food: coffee + 5 creams + 4 hersheys, peanutbutter banana bites, water
06:00 PM: food: rxbar, water
07:30 PM: workout: some "speee" (track, spikes) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
09:15 PM: food: jamba juice: beet/berry smoothie
10:30 PM: food: salt/vinegar chips, rxbar, water



08:00 AM: workout: light + hard dead speed (grass, NW/NLAD, hot/humid af): 3 intervals with short rest
- https://www.strava.com/activities/1851985591






07:30 PM: workout: some "speee" (track, spikes, NW) {w/u} + {35 min cool down eek} + {re-w/u} + {1075m @ 03:19 with a 1km split of 3:05 (4:58 min/mi)} + {a few other efforts}
- https://www.strava.com/activities/1853351088





happy about that ~1km+ .. felt about right.

4164
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 19, 2018, 11:17:30 pm »
i hate situps so much. i used to do tons of them. fu*k, they suck.

come to think of it, i haven't done one in like 12 years, lol.

4165
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 19, 2018, 11:16:23 pm »
nice. seems like you're dialing in again.

get it! :ibsquatting:

also, you got pinned at home alone? fuuuq. use the safeties if you can :ninja:

4166
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: September 19, 2018, 09:53:31 am »
Quote from: LBSS on September 19, 2018, 12:30:26 am
oregon project, massive PR...drugs. gotta at least suspect given how much smoke there is.

i dno.. has there been recent smoke though? alot of the smoke is pretty old AFAIK.

i mean these two athletes are world class. hassan is a 4:15 miler, 14:23 5k etc - both a month or so ago.. kejelcha is ridiculous too (12:5X 5k? last month and sub8 2 mile a few months ago). just didn't know they had half marathon endurance.

both times are astonishing to me though.. half marathon specialist times. but then I guess Mo can go from 5k/10k shape and drop 59:23 so, no idea. maybe half marathon specialist is sub59 for men. but for women, 1:05 is definitely among the best, that's upper echelon.

i'm naive to drugs. don't see how hassan/kejelcha would be cheating, especially being under project oregon: rupp is one of the most tested athletes in the world etc. tons of scrutiny of project oregon comes with more testing.

i personally don't like making drug allegations, especially for athletes like this who have never had problems. takes away from their accomplishments.

pc!

4167
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 18, 2018, 09:46:35 pm »
rest.

might hit the track tomorrow evening after work, with my spikes!


09/18/2018

feel like = decent all day!
bw = ?
bw before bed last night = ?
soreness = not much
aches/injuries = none
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: 9
wakeup = 08:00 AM (slept in)

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:15 AM: lots of water
08:45 AM: workout: very light (grass/dirt/rocks): 30min
09:15 AM: workout: bw
09:40 AM: food: mixed nuts + chocolate almonds, 2 x orange juice, water
02:00 PM: food: pistachios, water
07:30 PM: food: rxbar, water
08:30 PM: food: 3 x banana, plantain chips, rxbar, water
10:00 PM: food: rxbar, water


08:45 AM: workout: very light (grass/dirt/rocks): 30min
- https://www.strava.com/activities/1849748839



09:15 AM: workout: bw
- good

3-5sec paused dead hang ng pullups: BW x 7
full dips: BW x 8
standing single leg lateral abductions: x 40
calf raises: x 20
pushups: BW x 25

4168
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: September 18, 2018, 09:23:49 pm »
bruh. she PR'd her half by 12 minutes...........

?hl=en&taken-by=sifanhassan

?!?!?! insane. She also set several more records. lmfao!!

Quote
Here is when I realized I ran an European record on the half marathon! 😁
And on 15k and 20k. And a Dutch record on 10k. And I also improved my PB with 12 minutes 🤣

truly crazy.

4169
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: September 18, 2018, 09:21:54 pm »
mindblown how fast Hassan ran a half marathon.. she's basically in peak mile shape, almost peak 5k shape.. and she drops a 1:05:15. Not too far off the women's WR.. WTF?

her male (project oregon) teammate (Kejelcha) also ran an insane half time, 59:17.. and he's in peak 3k/5k shape.

pretty crazy.

I didn't even know those two ran halfs...

Hassan got the women's EU record.

they have a great site! seems like a great half.

https://resultater.cphhalf.dk/

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

4170
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 18, 2018, 01:58:25 pm »
Quote from: vag on September 18, 2018, 10:48:39 am
17 September 2018

Went for a run.
Plan was a fast 5K , to see where i am. Goal (estimation) was 30m(+-1).
Result was..... 27'54'' , HUGE MF  LIFETIME :personal-record: BY 36 SECONDS, FIRST TIME EVER UNDER 28'' , BLLAAAARRRGGHHHHH  :ibrunning: :ibrunning: :ibrunning: :ibsquatting: :ibjumping: :wowthatwasnutswtf: :headbang: :highfive:

Did the first 3km at around 90%buffer. When i saw i was at 5'35'' average at 3km, I knew i had to chase the PR and so i did. At the same time fatigue kicked in so the last 1,5km was @ 100%. However i found this new trick, like phasing out of the struggle, detaching from the body. Knowing and feeling the pain/fatigue , but somehow like watching it from above. Find the pace, follow it, ignore the pain. I have no idea if that make any sense and if i am describing it well, but it worked damn well.



great job man!!! huge PR. :headbang: :headbang: :headbang:

when's your 5k race again? sounds like you should put it in the upcoming competitions thread............ :ninja:

also, not entirely sure what the detaching feeling is. when i'm in pain/struggling, man is it brutal hah. even in races, i don't think i've ever been able to detach from it. What works best for me is going into it head on, accepting it, and accepting that it'll get worse, so more of just an acknowledgement while i'm running that this will feel horrible & won't get any better. lol. Sometimes when I mention that I "had no fight", that's basically what i'm referring to. When I don't have any fight, I just back off and don't battle it.

great that it worked so well, keep perfecting it on important runs!

pc!

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