5041
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: June 19, 2018, 10:06:49 am »
luv Mo
<a href="http://www.youtube.com/watch?v=ZVInxtaJnhI" target="_blank">http://www.youtube.com/watch?v=ZVInxtaJnhI</a>
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5042
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: June 18, 2018, 10:55:49 pm »
nice vid. nice intro.
<a href="http://www.youtube.com/watch?v=Wp78TqiJixM" target="_blank">http://www.youtube.com/watch?v=Wp78TqiJixM</a>
5043
Boxing / Re: Misc Boxing News
« on: June 18, 2018, 10:53:26 pm »Spence vs Ocampo, everyone knew how it would turn out and that's how it did turn out. Calls himself the body snatcher lol.<a href="http://www.youtube.com/watch?v=lK4vPQeBmn8" target="_blank">http://www.youtube.com/watch?v=lK4vPQeBmn8</a>
dat low blow tho. even without it, was inevitable.
5044
Boxing / Re: Misc Boxing News
« on: June 18, 2018, 10:50:59 pm »Canelo vs GGG officially set for september 15th. It was almost cancelled after canelo's side refused 50-50 and being a diva.
glad ggg gave them what they wanted just to give the fans the fight we wanted.
now go and smash canelo's face, drop him on his ass.
I give it to ggg for unanimous decision.
nice!! ya, hoping GGG takes him out now.
5045
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: June 18, 2018, 09:35:54 pm »
King Ches
this is such a great series. great videos. really shows a ton of the workout. They show his full 2 x 1 mile at the end.. 4:29,
I love (jk) how he doesn't acknowledge the other runner coming at him, at like 4:25.. sigh. :/
<a href="http://www.youtube.com/watch?v=5booU95ukas" target="_blank">http://www.youtube.com/watch?v=5booU95ukas</a>
nice easy run footage. 6:31 for 60 minutes, easy. lol.
<a href="http://www.youtube.com/watch?v=V5ZLQDaYwMI" target="_blank">http://www.youtube.com/watch?v=V5ZLQDaYwMI</a>
long run, progression:
<a href="http://www.youtube.com/watch?v=d1XeYaSxcdk" target="_blank">http://www.youtube.com/watch?v=d1XeYaSxcdk</a>
easy run, old footage of racing/his come up:
<a href="http://www.youtube.com/watch?v=yKxXPHZnPYU" target="_blank">http://www.youtube.com/watch?v=yKxXPHZnPYU</a>
track workout:
<a href="http://www.youtube.com/watch?v=xazyUDlZ_Mg" target="_blank">http://www.youtube.com/watch?v=xazyUDlZ_Mg</a>
this is such a great series. great videos. really shows a ton of the workout. They show his full 2 x 1 mile at the end.. 4:29,
I love (jk) how he doesn't acknowledge the other runner coming at him, at like 4:25.. sigh. :/
nice easy run footage. 6:31 for 60 minutes, easy. lol.
long run, progression:
easy run, old footage of racing/his come up:
track workout:
5046
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: June 18, 2018, 09:35:29 pm »5047
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2018, 09:28:01 pm »
rest day #2!
leg alot better. probably could have run, but didn't. playing it safe. will probably do a light run tmw morning.
06/18/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo strain 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: 7.5
wakeup = 06:30 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:
06:45 AM: rxbar, water
08:00 AM: food: 4 x small belgian waffles w/ jelly/irish butter, banana, blueberries, coffee+protein drink, 2 x eggs, water
12:00 PM: food: work: steak, broccoli, rice, chicken hearts (eek lol), water
03:00 PM: food: lindor chocolates in coffee + 5 creams, water
04:30 PM: food: cheezits, water
07:30 PM: food: rxbar
09:00 PM: food: beet juice, peanutbutter banana bites, water
misc: some light quad stretching while at work
leg alot better. probably could have run, but didn't. playing it safe. will probably do a light run tmw morning.
06/18/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo strain 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: 7.5
wakeup = 06:30 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:
06:45 AM: rxbar, water
08:00 AM: food: 4 x small belgian waffles w/ jelly/irish butter, banana, blueberries, coffee+protein drink, 2 x eggs, water
12:00 PM: food: work: steak, broccoli, rice, chicken hearts (eek lol), water
03:00 PM: food: lindor chocolates in coffee + 5 creams, water
04:30 PM: food: cheezits, water
07:30 PM: food: rxbar
09:00 PM: food: beet juice, peanutbutter banana bites, water
misc: some light quad stretching while at work
5048
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 18, 2018, 09:19:59 pm »
nice!!!
Running helps to reduce smoking, haha. Lungs/heart are now tools, to which you want to make stronger, not weaker. Good stuff
With lifting + occasional basketball, it's "not as important". But now with running, lungs/heart are now performance engines, so you naturally begin to think about them from a new perspective.
Nailed it. This, combined with the existing will to cut it ( or drastically reduce it to keep it real ) might make it happen.
As for overspeed, fuck it, i wasn't into it anyway. Was convenient as i already said, plus I got tempted from the speed PRs id hit. But i don't really care, better safe than sorry, AELS FTW!!!
yup. nice.
AELS ftw for sure. it's really helped me alot over the years.. when I remember it. When I forget it, I pay the price.
5049
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 18, 2018, 08:33:27 pm »
they just posted this one. kewl.
5050
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2018, 01:39:13 pm »adarqui that post is soooo useful and targeted and motivational, thanks so much!!! LBSS sorry for hijack again!
hah awesome! np!
sorry for the hijack as well
5051
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2018, 12:53:41 pm »damn, now that is what i want to look like at 50. def need to get a bit of lifting back in the program.
ikr.. dude is a monster. lmao.
Quote
- run 8 km in 41:00, cool down jog/walk 500m (treadmill)
nice!
5052
Injury, Prehab, & Rehab talk for the brittlebros / Re: I have knee tendinitis and/or runners knee
« on: June 18, 2018, 11:21:29 am »
no idea but, avoid movements that cause pain, that's probably the most effective/important advice we can give, other than getting it checked out.
when I was squatting deep way back, my hip was getting worse, knees more inflamed etc, so i moved to half squat -> that fixed it.
if I had to move from half squat to something else (like lunges/stepups or rdl/back extension), I would have.
avoiding pain is a good strategy/approach.
but knee cap issues can get pretty bad, you need to be very careful.
when I was squatting deep way back, my hip was getting worse, knees more inflamed etc, so i moved to half squat -> that fixed it.
if I had to move from half squat to something else (like lunges/stepups or rdl/back extension), I would have.
avoiding pain is a good strategy/approach.
but knee cap issues can get pretty bad, you need to be very careful.
5053
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: June 18, 2018, 09:29:46 am »
Tuohy .. 4:33 mile, H.S. American Record
excellent shot by Ross Dettman
excellent shot by Ross Dettman
?taken-by=rossdettman
5054
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: June 18, 2018, 09:20:20 am »
<3 Cabada
Also check his father's day photo (at a prison, age 4 w/ his mom, visiting his father).. brutal.
?taken-by=fernando.cabada
Quote
Even if you hadn’t felt happiness in years, doesn’t mean it doesn’t exist or can’t happen. It doesn’t mean you are not worthy. Keep giving yourself chances. Do not be afraid of failure, because if there is effort of trying, failure is impossible. #contodo
Also check his father's day photo (at a prison, age 4 w/ his mom, visiting his father).. brutal.
?taken-by=fernando.cabada
5055
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 18, 2018, 09:10:29 am »Yeah, im on the same wagon here, but with different (aka MUCH worse ) numbers, for me it would be perfect to be at 25m 5K and 1.5BW squat.
So I need/want to toss some needless weight, but i don't want to waste away, i like the strength and muscle mass levels that i am now. So i was thinking some diet modifications together with increasing running mileage would help me do a nice decomposition. Enough spamming, will take it to my journal. Good to see you lift LBSS!
If you keep lifting, you won't waste away. your fat will waste away though
Tons of muscular runners around here. A few of them are very fast. Most aren't, but still drop some decent numbers - so they have really good fitness, but aren't specializing in running.
If you want to "waste" away however, like me - Kenyan style, don't lift
You will only maintain the mass you need to perform, so you will get very light. People who continue to lift, while putting in significant mileage per week, look way different. Here's an example:This is a photo (from our race Saturday) of my 800m friend (50 y/o, 2:07 800m). He lifts, sprints, and runs:
Not the best photo, but he is huge (compared to me) in person. Very muscular, huge legs etc. That's an example of someone with solid physique development and near-elite age-graded 800m ability, and solid mile/5k ability.
He mentioned several times, "I (him) need to squat more", so he's big on leg development for 800m. He's asked me several times why i'm not lifting etc.. I say I don't lift because the Kenyans don't. That's it. If the Kenyans lifted, i'd lift. So since executing their blueprint, it means no lifting. For running, the Kenyans are my Verkhoshansky. They've got it figured out, all I need to do really, is just emulate.
Here's an elite woman runner in the area too, she lifts 5x/wk and has insane running stats, American Records etc:
(obviously a fake weight lul)
Look at her next to other masters women:
Huge.
I talked to her a few weeks ago. She said specifically, she has to lift 5x/wk now just to maintain her LBM, because of her age. She said she used to get away with 3x/wk, but now she needs 5x/wk. So, very relevant to this discussion.
She's huge for a female runner, in person. I mean she probably has more LBM than me........ lmao.
EDIT: both of these runners I posted are members of "The Atlanta Track Club", they usually represent them at races/meets. He has their red jersey on. Sonja is a pro/pro-masters.
pc!!