6001
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 06, 2018, 07:15:08 pm »
moar Jake Robertson domination
?taken-by=jake_robertson_htbz
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6002
Progress Journals & Experimental Routines / Re: Party's Over!
« on: April 06, 2018, 05:21:32 pm »It's been quiet on the training front. I'm going to sound like a massive hypocrite after my rant about not playing rugby union this season but in the last couple of weeks I've been training. The club paid for my fees, uniform, and are paying for fuel this season so I'm playing again...first game tomorrow LOL!
LMFAO!!
all good. crush it tomorrow man!!
6003
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 06, 2018, 03:48:51 pm »
run day!
man i just want to keep running. I don't want to stop. 2 hours in and I just thought, why did I tell my boss i'd come in at 10, why not say 11 .. would have given me another hour to run. but I guess it's for the best considering i'm not 100%. lol. Can't wait to be 100% though because honestly, relaxed running is feeling incredible.
ice fest continues tonight.
04/06/2018
bw = 144
bw before bed last night = ?
soreness = quads moderately, hips slightly, calves slightly
aches/injuries = left ankle slightly, after run: right big toe barely + both adductors a bit tight/stressed, after early ice: left ankle improved alot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7
wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 46 (pre-run), 33 (post-run)
HR high: 156 (run)
log:
05:45 AM: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
08:50 AM: food: rxbar, blue print beet juice, water
09:15 AM: ice: 30 minutes: right knee
09:15 AM: ice: 30 minutes: left ankle
09:15 AM: ice: 30 minutes: bottom of right foot <-- DIDNT DO THIS, WHY NOT!! dumb.
10:30 AM: water
01:00 PM: food: kapow: egg/veggie fried rice with extra chicken, 3 x water w/ lemon
01:40 PM: food: le macaron: milk shake with whipped cream
02:30 PM: tons of water
03:30 PM: food: rxbar, water
06:50 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
08:15 PM: ice: 30 minutes: bottom of right foot
08:15 PM: food: prunes, organic peanut butter cups, water
09:15 PM: leg drain: 30 minutes
workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
- https://www.strava.com/activities/1492500779
- vo2 max: 65
- fastest mile of 2018 (5:17) on soaked grass feeling dead, nice!
man i just want to keep running. I don't want to stop. 2 hours in and I just thought, why did I tell my boss i'd come in at 10, why not say 11 .. would have given me another hour to run. but I guess it's for the best considering i'm not 100%. lol. Can't wait to be 100% though because honestly, relaxed running is feeling incredible.
ice fest continues tonight.
04/06/2018
bw = 144
bw before bed last night = ?
soreness = quads moderately, hips slightly, calves slightly
aches/injuries = left ankle slightly, after run: right big toe barely + both adductors a bit tight/stressed, after early ice: left ankle improved alot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7
wakeup = 05:30 AM
data collected throughout the day when I have my watch on:
HR low: 46 (pre-run), 33 (post-run)
HR high: 156 (run)
log:
05:45 AM: GU with 20mg caffeine, oatmeal + tons of pink salt + tons of honey, water
06:30 AM: workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
08:50 AM: food: rxbar, blue print beet juice, water
09:15 AM: ice: 30 minutes: right knee
09:15 AM: ice: 30 minutes: left ankle
09:15 AM: ice: 30 minutes: bottom of right foot <-- DIDNT DO THIS, WHY NOT!! dumb.
10:30 AM: water
01:00 PM: food: kapow: egg/veggie fried rice with extra chicken, 3 x water w/ lemon
01:40 PM: food: le macaron: milk shake with whipped cream
02:30 PM: tons of water
03:30 PM: food: rxbar, water
06:50 PM: ice: 30 minutes: right knee, bottom of right foot, left ankle
08:15 PM: ice: 30 minutes: bottom of right foot
08:15 PM: food: prunes, organic peanut butter cups, water
09:15 PM: leg drain: 30 minutes
workout:
morning trot (grass, mostly soaked/puddles, sprinklers, legs dead, sniffles): 2 hours light with {5:17 mi @ mile 5 + 9 x ~110m @ sub5 peak} mixed in ::: fastest grass mile by far ::: 10k race Sunday (meh!!), mile race Tuesday evening (yay!!)
- https://www.strava.com/activities/1492500779
- vo2 max: 65
- fastest mile of 2018 (5:17) on soaked grass feeling dead, nice!
6004
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 06, 2018, 02:31:02 pm »frozen peas ftw. small, so they conform to your body really easily.
tru. good point. i'll get a few bags this weekend.
fwiw, the real-ice packs I make seem much more effective than this gel pack I have. The gel pack gets really cold, it's not one of those sucky ones. But I like how the ice "shards/edges" dig in.
absolutely incredible how much it helps my left ankle. can't wait to get home and ice ice ice. already iced this morning but need to ice alot more.
also, right knee felt great all day and during the run (plus intense portion of it) .. yesterday it had some tweaks until I iced the F out of it.
ice fest in full effect.
6005
Basketball / Re: NBA 2017 - 2018 Season
« on: April 06, 2018, 02:02:11 pm »sigh, uncle drew out rest of the season.... boooooorrrrrring
i knew there was something wrong with the guy when 1) he cant jump too high 2) he always takes off right foot loves it more
turns out he has problem with knee AND infection in the screws in his knee cap from when he fracture it long ago
wtf??? nOOooOOOoooo.. :/ that's brutal.
http://bleacherreport.com/articles/2768561-report-kyrie-irving-out-for-season-nba-playoffs-after-surgery-on-knee-injury
6006
800m+ Running and/or Conditioning / Re: The Running LOL Thread
« on: April 06, 2018, 01:38:55 pm »
i usually hate these hurdle fail vids but this is hilarious
?taken-by=flotrack
6007
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 06, 2018, 06:09:01 am »
i'm going to find this jacket and buy it, want it so bad.
6008
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 06, 2018, 06:08:04 am »
people often talk about how composed kamworor is etc, but i don't see it. he's always hurting. lmfao. When people say Kipchoge is composed, ok yes, he never breaks his poker face. He always looks the same. Kamworor however, he's always grimacing. It's kind of like how people say Kipchoge has incredible kick/closing speed, i've yet to see it from him in a marathon. He closes the same as he runs the whole thing, fast af. Doesn't get much faster at the end.
Kamworor is a strong runner. Love this dude. Champ in XC, half, and elite marathoner - in a single year (year after year).
Kamworor is a strong runner. Love this dude. Champ in XC, half, and elite marathoner - in a single year (year after year).
6009
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: April 06, 2018, 06:03:53 am »
Valencia recap. Found a new running journal/site. Beautiful photos too. I follow that photographer on IG (@notafraid2fail), he's LEGIT.
https://tempojournal.com/article/valencia-2018/
https://tempojournal.com/article/valencia-2018/
6010
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 05, 2018, 09:44:48 pm »
rest life. decided not to do any bball dribbling etc. just complete rest with some easy bodyweight work at some point.
also, lots of icing, and some deep lacrosse-ball release.
needed more ice packs so, went to look for some. they all sucked. so I just bought two bags of ice and filled up ziplock bags, wrapped em` in a paper towel, and ace bandaged them onto me. this allowed me to ice ALOT today and like usual, I respond very well to icing. It made my achy left ankle stop aching which is incredible.
...
ice fest.
04/05/2018
bw = 143 (nice!)
bw before bed last night = ?
soreness = quads moderately, calves slightly
aches/injuries = left quad moderately (too much stretching yesterday eh), right big toe/foot pad slightly (more-so in the evening), left ankle achy all day until my direct ice treatment (nice!), right knee (ITBS) barely - responded very well to direct ice treatment (nice!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM (slept in)
data collected throughout the day when I have my watch on:
HR low: 46
HR high: 130's
log:
08:00 AM: rxbar, banana, water
09:00 AM: ice: 30 minutes: right knee
09:30 AM: ice: 30 minutes: left ankle
11:00 AM: mf release: left & right it bands, manual, deep as fu*k
11:30 AM: food: whole foods: orange chicken, veggie fried rice, sauteed veggies (broccoli/cabbage), small portion of mac & cheese my favorite beet juice, water
01:30 PM: food: rxbar, water
03:00 PM: workout: bw
03:30 PM: deep tissue: 45 minutes: lacross ball (1 or 2): VL, it bands, peroneals, calves ... deep, brutal, felt good after though.
04:15 PM: icing: 30 minutes: left ankle
04:45 PM: icing: 30 minutes: right knee
06:00 PM: food: cashews, prunes, 2 organic peanut butter cups, beet juice, water
08:30 PM: icing: 30 minutes: right knee
08:30 PM: icing: 30 minutes: bottom of right foot (simultaneously with right knee)
09:00 PM: icing: 30 minutes: left ankle
workout: bw
- decent
S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 14
S1: single leg standing abductions: x 50
S1: calf raises: BW x 20
also, lots of icing, and some deep lacrosse-ball release.
needed more ice packs so, went to look for some. they all sucked. so I just bought two bags of ice and filled up ziplock bags, wrapped em` in a paper towel, and ace bandaged them onto me. this allowed me to ice ALOT today and like usual, I respond very well to icing. It made my achy left ankle stop aching which is incredible.
...
ice fest.
04/05/2018
bw = 143 (nice!)
bw before bed last night = ?
soreness = quads moderately, calves slightly
aches/injuries = left quad moderately (too much stretching yesterday eh), right big toe/foot pad slightly (more-so in the evening), left ankle achy all day until my direct ice treatment (nice!), right knee (ITBS) barely - responded very well to direct ice treatment (nice!!)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM (slept in)
data collected throughout the day when I have my watch on:
HR low: 46
HR high: 130's
log:
08:00 AM: rxbar, banana, water
09:00 AM: ice: 30 minutes: right knee
09:30 AM: ice: 30 minutes: left ankle
11:00 AM: mf release: left & right it bands, manual, deep as fu*k
11:30 AM: food: whole foods: orange chicken, veggie fried rice, sauteed veggies (broccoli/cabbage), small portion of mac & cheese my favorite beet juice, water
01:30 PM: food: rxbar, water
03:00 PM: workout: bw
03:30 PM: deep tissue: 45 minutes: lacross ball (1 or 2): VL, it bands, peroneals, calves ... deep, brutal, felt good after though.
04:15 PM: icing: 30 minutes: left ankle
04:45 PM: icing: 30 minutes: right knee
06:00 PM: food: cashews, prunes, 2 organic peanut butter cups, beet juice, water
08:30 PM: icing: 30 minutes: right knee
08:30 PM: icing: 30 minutes: bottom of right foot (simultaneously with right knee)
09:00 PM: icing: 30 minutes: left ankle
workout: bw
- decent
S1: 3-5sec paused dead hang chinups: BW x 10
S1: full dips: BW x 14
S1: single leg standing abductions: x 50
S1: calf raises: BW x 20
6011
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 05, 2018, 09:25:01 pm »- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.
- stretch
total distance 8.91 km, total time 47:04.
focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.
total distance for the last seven days is 44.6, which is a PR.
great stuff man!!
also props to the gf. she's getting faster along with you too, pretty cool. she's going to do some races eventually I imagine.
6012
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: April 05, 2018, 07:25:49 pm »
Nijel Amos crushing it with 1:44.65.
he's got a beautiful stride.
<a href="http://www.youtube.com/watch?v=kMXP0RRvrm8" target="_blank">http://www.youtube.com/watch?v=kMXP0RRvrm8</a>
he's got a beautiful stride.
6013
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 05, 2018, 04:43:52 pm »
look at the kid on the right just tagging along.. ;d dope. 
6014
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: April 05, 2018, 04:09:58 pm »?taken-by=blueprint
6015
Boxing / Re: Misc Boxing Videos
« on: April 05, 2018, 02:50:26 pm »
LMFAO'd so hard....................
<a href="http://www.youtube.com/watch?v=S8FPOGfZKwY" target="_blank">http://www.youtube.com/watch?v=S8FPOGfZKwY</a>
Staples looks exactly like Floyd in that clip. dying.
Staples looks exactly like Floyd in that clip. dying.