5011
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 22, 2018, 09:18:36 pm »
shot of the damn day IMHO.. epic.
?taken-by=notafraid2fail
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5012
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 22, 2018, 09:17:40 pm »
omg.. sick shot.
?taken-by=jeffcohenphoto
5013
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 22, 2018, 09:17:26 pm »?taken-by=jeffcohenphoto
5014
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 22, 2018, 09:17:09 pm »
lots of great photos today
5015
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: June 22, 2018, 09:17:00 pm »?taken-by=jeffcohenphoto
5016
Track & Field / Re: Track & Field News
« on: June 22, 2018, 09:14:23 pm »
Noah Lyles (200m/100m) is the real deal. 9.89 today
?taken-by=flotrack
?taken-by=flotrack
5017
Pics, Videos, & Links / Re: jump videos and photos
« on: June 22, 2018, 09:11:22 pm »
Celi 11', 41"
?taken-by=steven_dunks
5018
Futbol (soccer) / Re: 2018 World Cup
« on: June 22, 2018, 09:09:50 pm »Man, who would have expected nigeria to play so well. Musa man of the match. He is so light on his feet and just out skilled the goal keeper and scores just amazing.
ya man, skills++
Quote
This actually is good for argentina too,, they need to beat nigeria to stand any chance of making it to the knockout stages and iceland have no hope of winning against croatia.
come on argentina... plz
Argentina is toast.. lol. They look awful. We'll see tho.
I dno about no chance of Iceland winning against Croatia.
South Korea vs Mexico tmw! Hoping to watch that.
5020
Basketball / Re: NBA 2017 - 2018 Season
« on: June 22, 2018, 01:06:20 pm »
lots of talk about him going to the Lakers. i'd hate to see him there but, would be interesting to see if he could get to the finals out of the West.
If he goes to the Knicks, i'd want him to lose every game.
If he goes to the Knicks, i'd want him to lose every game.
5022
Futbol (soccer) / Re: 2018 World Cup
« on: June 22, 2018, 12:14:15 pm »
NIGERIA!! damn!! I mean I want Iceland but, could be a huge win for Nigeria. 
5023
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 10:16:36 pm »i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.
true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.
stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.
I'm surprised heh.how many miles were u running per week prior to 100 mile weeks??
all over the place:
04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1*
06/04/2018: 102.5
06/11/2018: 100.4 in 6 days
^ Need to finish going back through every week on strava and listing it out in my tracker.
i've done 80-90+ before for like 3-4 weeks, last fall.
Do you think deloads are as necessary and as helpful for high sress periods of long distance as they are for lifting and explosive work?
yup, 100%.
performance in running feels very much like performance for vert. I'm starting to execute the same strategy, with similar results: high frequency, highly concentrated, mini fatigue blocks + mini deloads for "peaking". I did that last fall/winter as well: accumulated high mileage in october/november, transitioned into every other day specialized training in December, set all of my big PR's (back then). This time around, i'd like to accumulate my mileage throughout the entire summer, through october, and peak in november/december, with mini-deloads/peaks sprinkled throughout.
after higher mileage, once you reduce the mileage/intensity, especially after full rest days, you fly. very similar to dunking when piling on the squat volume/intensity, then stripping it away, and flying (vertical) ~48-72 hours afterwards. CNS related for sure.
it's often felt like i've been executing the same game plan as I was with dunking .. as of recently, feels EXACTLY the same. I went absolutely apeshit in my final ~6 months training dunking, was squatting multiple times per day, dunked nearly every day for 2 months iirc, did tons of heavy high rep lifting, and was flying.
and ya i'd say deloads are very necessary in running. you can get stale, but when you get stale for too long, you start to adapt towards being slower. can't let that happen. Have to have planned deloads or deload-by-feel, can't let the CNS get beat down to the point where it learns to suppress itself "permanently" to survive. A suppressed CNS = reduced running economy.
2cents!
peace!
5024
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 10:03:11 pm »
light rehab day.
been experimenting with single leg running.........................
i've wanted to do this for a long time, think i might incorporate it more once i'm 100%.. ie, doing variations of running:
- normal run X, SL-L run Y, normal run X, SL-R Y
- SL-L run X, SL-R run X, run Y
where X/Y could be time, contacts etc. so today I did: run ~1 minutes, SL-R ~30s, run ~1 minute, SL-R ~30s as a test.. really enjoyed it. the SL contacts are very different. Even at a very slow pace, it's a very different kind of contact, much stiffer, lots of glute/calf/quad etc.
feels interesting transitioning from SL to normal as well.. body really wants to go fast after doing some SL running.
06/21/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: ~4? horrible. dog kept waking me up, ant bites wrecked him.
wakeup = 07:30 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:40 AM: banana, water
08:15 AM: workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
10:00 AM: workout: bw
10:15 AM: food: carrot juice, banana, water
11:00 AM: food: bolthouse protein drink, water
01:00 PM: food: 6" boreshead italian sandwich, some chocolates, water
04:00 PM: food: protein smoothie drink, chocolates, 2 x small nut mix bags, water
07:00 PM: food: rxbar, water
09:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, beet juice, water
09:30 PM: food: chocolate pudding thing with "oreo" cookies in it (from whole foods, good af and cheap!), water
workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
- https://www.strava.com/activities/1652810727
no pain. didn't do much tho just to be safe.
workout: bw
- ok
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8
been experimenting with single leg running.........................
i've wanted to do this for a long time, think i might incorporate it more once i'm 100%.. ie, doing variations of running:
- normal run X, SL-L run Y, normal run X, SL-R Y
- SL-L run X, SL-R run X, run Y
where X/Y could be time, contacts etc. so today I did: run ~1 minutes, SL-R ~30s, run ~1 minute, SL-R ~30s as a test.. really enjoyed it. the SL contacts are very different. Even at a very slow pace, it's a very different kind of contact, much stiffer, lots of glute/calf/quad etc.
feels interesting transitioning from SL to normal as well.. body really wants to go fast after doing some SL running.
06/21/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: ~4? horrible. dog kept waking me up, ant bites wrecked him.
wakeup = 07:30 AM
sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
07:40 AM: banana, water
08:15 AM: workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
10:00 AM: workout: bw
10:15 AM: food: carrot juice, banana, water
11:00 AM: food: bolthouse protein drink, water
01:00 PM: food: 6" boreshead italian sandwich, some chocolates, water
04:00 PM: food: protein smoothie drink, chocolates, 2 x small nut mix bags, water
07:00 PM: food: rxbar, water
09:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, beet juice, water
09:30 PM: food: chocolate pudding thing with "oreo" cookies in it (from whole foods, good af and cheap!), water
workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
- https://www.strava.com/activities/1652810727
no pain. didn't do much tho just to be safe.
workout: bw
- ok
3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8
5025
Futbol (soccer) / Re: 2018 World Cup
« on: June 21, 2018, 09:51:35 pm »
Argentina just playing lazy I don't see the dynamic style they are used to playing and the goal croatia scored on extra injury time was just ridiculous I always am behind argentina but now this was torture to watch.
But croatia played well. still 2 mins left I doubt anything will happen.
I saw the face palms and realized what it was about.
WOW ARGENTINA GOT WRECKED.
insane.
happy tho, wanted Croatia to win.
some really dirty play by Argentina at the end.. garbage.