5956
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 10, 2018, 03:16:36 pm »
ruthless.
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5957
Sports Discussion / Re: Common wealth Games
« on: April 10, 2018, 08:40:59 am »Women's 10k Final
Dem Africans
pretty close top 6 for such a fast 10k. looks like an awesome race.
5958
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 09, 2018, 04:20:22 pm »
I'm so tired of shit like this: barely stretching my adductors by standing with legs out to the side (not even that damn far!!) making my adductors sore as hell within an hour or so.
After this mile race, i'm going to stand in that position for a few hours, every day. Or not. But it's pissing me off. Need to fix that shit.
I just mentioned above in a post to IronOne, how stretching can wreck me. Something is wrong if I can't stand like this (without the DB lol) for 30-60s without my adductors becoming "strained":
Bleh. Just odd.
After this mile race, i'm going to stand in that position for a few hours, every day. Or not. But it's pissing me off. Need to fix that shit.
I just mentioned above in a post to IronOne, how stretching can wreck me. Something is wrong if I can't stand like this (without the DB lol) for 30-60s without my adductors becoming "strained":
Bleh. Just odd.
5959
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 09, 2018, 04:05:15 pm »
Anthony's gave me another shout. Think they realized they have a niche in the workout/race world because of me. lulz.
my photo from the other day, that they reposted:
my photo from the other day, that they reposted:
5960
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 09, 2018, 03:49:33 pm »
a few photos from the park. love this park.
?taken-by=andrewdarqui
?taken-by=andrewdarqui
?taken-by=andrewdarqui
?taken-by=andrewdarqui
5961
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 09, 2018, 03:46:23 pm »
recovery.
feel a bit beat up. not sure if i'll be 100% tmw eek! hope so tho.
04/09/2018
bw = 143
bw before bed last night = ?
soreness = hamstrings slightly, calves barely
aches/injuries = right adductor slightly, after run: adductors slightly, hamstrings moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = beat up
hours sleep: 8
wakeup = 06:20 AM
data collected throughout the day when I have my watch on:
HR low: 44
HR high: 140's?
log:
06:30 AM: food: oatmeal + a bit of honey, water
06:50 AM: workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX
08:30 AM: post workout weight: 140.x (summer is coming, drenched!)
09:00 AM: food: 4 x egg sandwich on toasted sourdough rye (with black pepper/pink salt), beet juice, black tea
11:00 AM: food: work life: coffee + 4 creams + 3 sugar, water
03:00 PM: food: kapow: wagyu burger, fries, 3 x waster
07:15 PM: food: tart cherry juice, rxbar
08:00 PM: stretch: nooo!! glutes, hamstrings, bleh
08:30 PM: food: prunes, 4 x banana, 2 x organic peanut butter cups, water
08:30 PM: icing: 30 minutes: left adductor LMaO
workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX
- https://www.strava.com/activities/1498473158
- vo2 max: 63 (definitely felt more dead)
140 after run. it's getting hot.
feel a bit beat up. not sure if i'll be 100% tmw eek! hope so tho.
04/09/2018
bw = 143
bw before bed last night = ?
soreness = hamstrings slightly, calves barely
aches/injuries = right adductor slightly, after run: adductors slightly, hamstrings moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = beat up
hours sleep: 8
wakeup = 06:20 AM
data collected throughout the day when I have my watch on:
HR low: 44
HR high: 140's?
log:
06:30 AM: food: oatmeal + a bit of honey, water
06:50 AM: workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX
08:30 AM: post workout weight: 140.x (summer is coming, drenched!)
09:00 AM: food: 4 x egg sandwich on toasted sourdough rye (with black pepper/pink salt), beet juice, black tea
11:00 AM: food: work life: coffee + 4 creams + 3 sugar, water
03:00 PM: food: kapow: wagyu burger, fries, 3 x waster
07:15 PM: food: tart cherry juice, rxbar
08:00 PM: stretch: nooo!! glutes, hamstrings, bleh
08:30 PM: food: prunes, 4 x banana, 2 x organic peanut butter cups, water
08:30 PM: icing: 30 minutes: left adductor LMaO
workout:
morning recovery run (grass/rocks/dirt, legs a little dead (hamstrings/calves sore eek!!), cns dead): 1 hour @ 10:XX + 30 minutes @ 9:XX
- https://www.strava.com/activities/1498473158
- vo2 max: 63 (definitely felt more dead)
140 after run. it's getting hot.
5962
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 09, 2018, 03:16:01 pm »05/04/18
Run-
3.1k in 15:51 @ 5:17/km
06/04/18
15 min ride outdoors followed by 1k off the bike
400m relaxed swim
07/04/18
Rest
08/04/18
Mini triathlon. Heaps of fun. Lots of uncomfortable moments. Especially in the swim.
Could have gone harder on bike and run but that's all good.
pretty cool man.
should post that photo in here, it's dope.
:ibswimming: <-- need swimming gif/icon
5963
800m+ Running and/or Conditioning / Re: The "HOLY SHIT" Running Thread
« on: April 09, 2018, 01:49:54 pm »
holy shit!@$_)@($)@!($!@
?taken-by=iten_kenya
5964
800m+ Running and/or Conditioning / The "HOLY SHIT" Running Thread
« on: April 09, 2018, 01:49:48 pm »
oskdosdkgsd
5965
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: April 09, 2018, 12:37:29 pm »?taken-by=coach___hudson
5966
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 09, 2018, 09:58:40 am »09-04-18
Workout
Run --
Warmup ~1 mi @ 8:10 pace
Fartlek -- 25 x (1 min on + 1 min off) [averaged 6:26/8:25 mile pace for on and off, I believe]
Cooldown ~ 1.3 mi @ 9:30 pace
Total -- 9.08mi
Notes
This was fun as heck.
The fartlek portion included a 44:59 10k, which is an amusing PR.
that fartlek is not easy ... great work dude. i've never completed one of those properly - I get too greedy and fall apart. also awesome how PR's can sneak in there.
that's a serious session!#!@$
Jake & the Kenyans I follow do variations and that specific one, ALOT.
5967
Sports Discussion / Re: Common wealth Games
« on: April 09, 2018, 09:57:06 am »Akani Simbine claims the men's 100m gold in 10.03
Henricho Bruintjies with 10.17.
Yohan Blake runs 10.19 for bronze
Not sure what happened to Blake
ya Blake fell off from the TOP-of-the-TOP a while ago :/
but damn @ Bruintjies!! i've posted several physique photos of him in the sprinter physique thread.
5968
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: April 09, 2018, 09:55:41 am »simple article on slow running but the "mental training" section was a nice surprise.
https://therunningbug.com/fitness/motivation/the-benefits-of-slow-running
+1 for the importance of the mental part. definitely been feeling that internal dialogue of "well, you know, 11 km is still pretty good, you don't need to go the full 13 km, you're so tired...shut up, just get to 11 and keep going...but like, 12 km would be as long as you ran last weekend...shut up, stay committed to what you set out to do" on the longer runs. intervals and tempo are good for that too but in a different, more aggressive way.
ya. also it's incredible when you notice a "new technique" that your brain tries to deploy in order to get you to quit/ease up. i'm trying to think of one i had fairly recently that was "brand new", remember laughing once I realized it was basically a new attempt at trying to get me to ease up. sh*t can't remember.
I think it's also one of the many reasons we can experience a dip after a major performance/PR/accomplishment. That feeling of accomplishment can make it easier to back off for a while. Sometimes it's needed, but other times it's just another "way out".
One thing I loved saying to myself was "welcome to the party" once I got those quit voices. I haven't been doing it as much lately because i've been mostly running "slower". But when trying to PR <= 5k, especially mile & such, those quit voices become very loud. I picture this little gnome in my head waking up and telling me to stop, so i'd say "welcome to the party" to let myself know, ok now we're just getting started. lol. it helped quite a bit when I was trying to PR my 800m, 1k, and mile last year (~December).
also ya, i literally verbally say "shut up", or "shut the fuck up", or "fuck off" when my brain is annoying me sometimes. it can help. hah.
peace!!
5969
Shoes / Re: Shoeporn
« on: April 08, 2018, 08:47:49 pm »
this kicks it off.. omg.
?taken-by=trackspikesusa