Adarq.org

yeah but your cardiovascular fitness will improve a lot if you're lighter. combine losing a bit of fat with gradually building up your running distances and you will be swift like an antelope in no time.

@Final Phenom Couple of minutes of jump shots and dribbling and then once I'm a bit warm I switch to layups. Continuous effort (i.e. make a shot, immediately either dribble out for a layup from the other side, repeat), get my heart rate up, breathing a bit heavily, light sweat. Then I do light forward and backward skipping with arm swings, torso rotations, and leg swings. That's it.

tonight:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee but only after about 30 mins
MENTAL STATE: okay

- warm up

- DLRVJ x ~30 mins
not great but not bad. got one easy dunk with the little dodgeball and then switched to the big dodgeball and couldn't get anything to go down. lots of back iron, a fair bit of awkward stuff where the jump didn't get together.

then my mom called and i had to go. brother has been very sick and she just got back into town from visiting him so it seemed more important to go check in with her. gonna do some KB swings, band shit, and stretching and foam rollering now.

not sure what you mean by your muscle mass being enough to support your BMR. your BMR has to do with all kinds of shit, one of which is muscle mass.

with respect to conditioning for the run, how far you can run comfortably now? i don't think pyramiding makes sense, i think you're probably better off doing a linear progression. that's what i'd do myself if i had six weeks to build up. here's an idea.

two days per week, with at least a full day and preferably two in between:
week 1 - run 1.5 miles, set a pace that's challenging so you're pretty gassed by the end but not dead; this becomes your pace for the next weeks
week 2 - run 2 miles, just below the pace you set in week 1
week 3 - run 2.5 miles, same pace as week 2
week 4 - run 3 miles, same pace as week 2
week 5 - run 3.5 miles, same pace
week 6 - run 4 miles one day, 5 miles the second day, same pace

three days per week:
week 1 - walk 40 minutes
week 2 - walk 40 minutes with 8 intervals of hard running, faster than your jogging pace for 30 seconds, get up on your toes
week 3 - walk 40 minutes with 10 intervals of 30 seconds
week 4 - walk 40 minutes with 8 intervals of 45 seconds
week 5 - walk 40 minutes with 10 intervals of 45 seconds
week 6 - walk 40 minutes with 8 intervals of 60 seconds

I heard about the CNS fatigue of running 60m 100%. So thanks for the heads up and advice about the cns fatigue have to be careful of that.

your powers of sarcasm detection are truly unparalleled.

or you are the most committed, beautifully subtle troll i have ever seen.

https://www.facebook.com/Dunkademics/videos/840903985986395/?fref=nf

 

here's the YT:

<a href="http://www.youtube.com/watch?v=AAZQdqoU0j8" target="_blank">http://www.youtube.com/watch?v=AAZQdqoU0j8</a>

last night:

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right ankle and right thumb - neither is really healed
MENTAL STATE: a little tired

- warm up

- SVJ x 3,3,3,3; SL SVJ x 3/leg
no pop, very sluggish. tried a couple DSVJ but they were rough.

- DB jump squat 25s x 4,4,4

- squat 295 x 2; 305 x 2,2
harder than it should have been

- kroc row 80 x 10+8+6

- stretch

slow and weak, weak and slow.

do your calves really go up and down in size that much when you're doing raises vs. when you're not?

lololol saw this yesterday. good point about oregon!

btw the guy that won runs for the school t0ddday ran for, university of washington.