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Messages - adarqui

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4711
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 16, 2018, 11:50:18 pm »
Hopefully, have a traditionally very fast 5k Thursday evening, then hopefully another one (no idea if fast) on Sunday.

I write "hopefully" when it comes to racing now, because if I feel anything weird, I abort the mission. I also don't sign up for the race until the last minute, just in case something feels odd I don't have that "omg you signed up" feeling.

I race *alot*, because I love it. Just need to make sure I don't get greedy and push through injuries. Health remains my #1 constraint because there's no way I can reach my main goals (freak status) by grinding through injuries. In addition to that, my shift from roads to grass/dirt seems to be one of the best decisions i've ever made. I really do feel incredible by training on "natural surfaces". Feel like I recover faster, can run longer, get beat up less, feel faster & more bouncy etc. Also, all of the slow relaxed running i'm doing makes me feel so strong.

That said, this week is going to be lots of slow relaxed running, other than the races. Just need to keep my legs/heart/lungs fresh and get to the start feeling ready to battle.

:smiley:

pc!

4712
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 16, 2018, 11:39:40 pm »
light day. was going to finish with some speed but, mother nature (flooded field) put an end to that. I love when nature forces me to make the right decision! if i ran on tracks/roads, i could override that.. but grass/dirt field, I can't.

LOVE IT.

nature++


07/16/2018

bw = 141
bw before bed last night = ?
soreness = hamstrings moderately
aches/injuries = right calf slightly
calves painful to touch/massage = much less so lately (right more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, clicked much less today
morning calf flexibility = loose, much less thick!
morning adductor flexibility = loose
toenails: 2 on left foot, 2 on right (black)
feel = good
hours sleep: 8

wakeup = 08:30 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

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

log:
08:35 AM: rxbar, water
10:30 AM: water
12:00 PM: food: turkey & cheese sandwich, beet juice, salt & vinegar chips, water
04:00 PM: food: rxbar, banana, coffee + 4 creams + 3 sugars, a few chocolates, water
07:00 PM: water
08:00 PM: workout: light (grass/mud/flooded, legs dead): 1h:36m ::: rained very hard earlier, field soaked
10:00 PM: food: 6 x eggs, english muffin with butter, 2 x banana, acai drink, rxbar, water


workout: light (grass/mud/flooded, legs dead): 1h:36m ::: rained very hard earlier, field soaked
- https://www.strava.com/activities/1707552074



really nasty conditions! some little kid (i assume) took a poop on the field too.. every time i ran by it, stunk so bad. smelled human.. lmfao.

4713
Progress Journals & Experimental Routines / Re: FP's log
« on: July 16, 2018, 11:30:15 pm »
Quote from: FP on July 16, 2018, 10:59:00 pm
By high fat I mean 3-4 days before I'm at like 50:25:25 fat:carbs:protein and the day before and on the day of cpmpetition I'll carb load above daily caloric value while continuing to get fats in.

ah gotcha. ya that sounds better than what I was thinking.

also, fat the day before really settles my stomach. if i eat too little fat the day before, stomach can feel much more "hungry" on race day, and i've found that to be a very bad sign.

Quote
7/16

2 league games - 3 total hours
Got in as a sub. Played pretty well although maybe somewhat selfishly. Was good all around. Drenched in sweat early on and my throws looked worse then they should have.

I can't do deep jump stop plants on turf, just can't get enough traction. The alternative is chop steps but I have to take 4 chop steps instead of 2 to get a good change of direction. Neither is optimal and I couldnt efficiently guard the best cutter with thia dilemma. The solution is probably better body control or more chop step practice. Working through some eccentrics and iso's at chop step joint angles would also be helpful. I feel like this is the main parameter that is holding back my game from being elite.

4714
Football / Re: Odell Beckham Jr needs his own thread
« on: July 16, 2018, 07:12:17 pm »
?taken-by=obj

4715
800m+ Running and/or Conditioning / Re: Middle to Long distance physique pics
« on: July 16, 2018, 07:11:24 pm »
Jager (2nd from front) looks so damn insanely strong for his thin-ness.

Moh and Jager, similar builds. Tall middle-distance folks.

?taken-by=moh_speed23

4716
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 16, 2018, 05:04:02 pm »
Quote from: Coges on July 15, 2018, 09:51:01 pm
Have had an interesting last week or so. Nothing quite like having a cold and gastro at the same time. I never knew that sneezing could be an extreme sport haha.

eek. lol.

4717
Progress Journals & Experimental Routines / Re: FP's log
« on: July 16, 2018, 05:02:31 pm »
Quote from: FP on July 16, 2018, 09:10:47 am
Quote from: LBSS on July 15, 2018, 02:08:17 am
Quote from: FP on July 12, 2018, 07:16:26 pm

-explosive through the roof. Focus pretty off. It's weird, days when Im an athletic freak my conditioning sucks and days when I can run forever my speed is usually average. It might be correlated with diet.


that is an interesting observation. might be worth logging diet for a little while to see if you can find a clear correlation?

big ups on the squat PR, btw.

My idea was that high explosiveness = high carb, while high fat = good endurance. Probably the explosiveness was because i did some heavy neural work: 2-3rep trap bar, squat 5's, had multiple practices, then no lower body for a few days and had a mini peak. I highly suspect the conditioning is because of high fat though. Additional evidence: is that normally I sweat insane amounts but during the double weekend practice despite it being really hot i didnt sweat almost at all. The lack of sweat makes my throws so much smoother, almost worth cutting down carbs just for that.

In my experience, high carb is always the way to go, endurance and/or explosiveness.

For myself, need some saturated fat/cholesterol to feel strong (eggs are a miracle), without it I personally feel like i'm broken. High fat/lower carb diets tank my endurance.

The vast majority of middle/long distance endurance athletes are high carb as well. You get some high fat folks in the "ultra" endurance realm. But when we're talking endurance with a speed component, hardly anyone performs at the elite level on high fat/low carb etc.

Just my 2cents.

I mean if you feel it's working, don't listen to me that's for sure. Also don't know if by "high fat" you mean high fat low carb, or just high fat in addition to carbs etc.

Quote from: FP on July 16, 2018, 09:18:06 am
In other news im starting a job where i will be working a 60 hr daily graveyard work week  with no weekends off and including driving. So far its alright but is going to get intense real soon.

damn 60 hours, intense.

4718
Progress Journals & Experimental Routines / Re: Party's Over!
« on: July 16, 2018, 04:44:12 pm »
Quote from: Mutumbo000 on July 12, 2018, 06:54:30 am
Thanks brothers!!!

I'll get out of this rut soon :headbang: Weights are beneficial but there are other ways to exercise e.g. jogging, sprinting, doing pullups on the monkey bars etc.

Here's a couple of cover tackles from my last 2 games of league.

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

last hit is savage.

4719
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 16, 2018, 04:42:10 pm »
Quote from: LBSS on July 16, 2018, 12:05:52 pm
- run 6.94 km in 37:17

- stretch

so begins the journey of (mostly) letting go of workout to workout pace targets. i'll still probably throw in a few progression runs or fartleks 1-2 times per week but for the most part, it's ~40 minutes per run, working up to 60.

FUCK it's humid. 74%.

nice!! fu*k workout-to-workout pace targets!!

for me, makes it way too machine-like. "Listening to your body" with running is a serious art, the more we learn to push/back off based on our current state, the better. It's very similar to jumping etc, but the "heart muscle" component adds a different dynamic. I guess jumping's version of heart/muscle-fatigue is CNS-fatigue, except in running you can experience both (heart & cns fatigue). How the heart is responding on any given day, is not at all bound by our instruction, depends on so many variables.

word that's some nice humidity. :ninja:

4720
Progress Journals & Experimental Routines / Re: Party's Over!
« on: July 16, 2018, 04:37:13 pm »
Quote from: LBSS on July 14, 2018, 05:44:45 am
Quote from: Mutumbo000 on July 14, 2018, 05:35:08 am
I got my legs waxed today. I was going to go for the Manzilian but I chickened out LOL!

lol, why?

jajaja.

manzillian got me lol'n.

4721
Tennis / Re: Wimbledon
« on: July 16, 2018, 04:11:42 pm »
poor isner, losing another marathon match, brutal. lol.

https://en.wikipedia.org/wiki/Longest_tennis_match_records

6h for women is really nuts.. considering they play best of 3. damn that is crazy. on scale with the 11h men's match.

4722
Tennis / Re: Wimbledon
« on: July 16, 2018, 04:05:45 pm »
11 hour match is so nuts.. lmao.

I remember that.

4723
Boxing / Re: Misc Boxing News
« on: July 16, 2018, 03:43:41 pm »
ya it was good. my dad wanted to watch it so i found him a stream. didn't expect pac to look that good.. don't think it was mattyse looking bad, he's always solid/tough/lots of power. pac looked decent, good movement, solid power, but still his same old sloppy D as the fight goes on. he just gets too confident when he's controlling someone, gives people at exploiting his "chin". and from that recap, I avoided the spoiler!

thanks for the link!

4724
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2018, 02:36:01 pm »
great work man! going fast is brutal but fun occasionally, hah.

4725
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: July 15, 2018, 10:56:10 pm »
yesterday:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg143106/#msg143106
- alone mile split PR: 4:51 :personal-record:
- alone mile PR: 4:54 :personal-record:

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