6016
Football / Misc NFL Training Videos
« on: April 04, 2018, 07:20:51 pm »
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6017
Boxing / Re: Misc Boxing News
« on: April 04, 2018, 07:09:25 pm »Major news: Canelo withdraws from the may 5th fight against GGG.
https://www.boxingscene.com/canelo-withdraws-from-golovkin-rematch-on-5--126834
crazy. fucking canelo. tainted.
6018
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: April 04, 2018, 04:10:26 pm »
LMFAO. looks like dude cheated tho .. looks like he's running a bit haha.
?taken-by=milesplit
6019
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 04, 2018, 12:05:00 pm »- run 8.35 km in 42:30
5:05 pace. takes concentration to run that slow, natural desire is to go faster. calves cramping a little bit now post-run. gonna slow down as it gets hotter.
- stretch
also foam rolled calves a bit.
Nice! Slow running ftw.
Mastering slow running is one of the secrets to this running stuff, i've learned. Everyone is always concerned with the effects on the cardiovascular system etc, so going too slow seems useless to most people .. However, when running very slow, learning how to really relax and keep the legs/arms snappy/loose/completely relaxed seems to be incredibly effective at making one faster. It took me a long time to figure that out. It's also hard to explain. But I noticed it one day when I was at the track, running 6:0x pace. I could feel myself trying to run "slower" in order to hit the pace - which was making me tired. Trying to run slower feels like i'm "applying the brakes". Then I started focusing on trying to remove that "braking tension" and my hips opened up, legs became snappier, and I still hit that pace but it felt effortless. So that's what I try to do when i'm running slower (even snail snow). I try to remove as much "braking force tension" as possible. When I "figured this out", it immediately struck me as an "ah ha" moment, with what I see from how these elites (and especially Kenyans) run etc. Kenyans run with no brakes.
I think learning how to remove the brakes while running slow, has substantial transfer to then running faster (with less tension/tightness/brakes) in races.I think learning how to turn off the brakes is perhaps one of the most critical components to this art. A good analogy would perhaps be, driving a car with the foot on the gas and some degree of applying the brakes as well. How to just ingrain motor patterns of simply hitting the gas, no matter the pace? ;d
Not sure if that makes sense to anyone or if it makes more sense now that I brought it up.
6020
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 04, 2018, 11:46:55 am »04-04-18
Workout
Run -- 10.73mi in 1:19:58 [7:27 pace]
Notes
There's that moderate effort long run. Still felt tired and sore and under-recovered going into this. Not that much of a surprise given that this was my fifth consecutive day of running. Had never done more than three before this streak.
Certain that I could hold this pace for a half-marathon in my current condition -- my level of effort wasn't climbing that much towards the end. Very encouraging that I, while super fatigued, could probably hit a sub 1:40 half. 6-7 more weeks of training + a good taper and I think that <1:30 may well be in reach.
Taking some good rest for a couple of days, now.
great work man. it was a good move, moving this to wednesday. that's basically the "art of it", worked out very well. excited to see where your fitness will be come May 27.
you earned those rest days coming up!
6021
Basketball / Re: NBA 2017 - 2018 Season
« on: April 04, 2018, 11:07:32 am »
man I hope MIA gets CLE.. plz plz plz.
6022
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 04, 2018, 11:03:49 am »Looking shredded!
Thanks alot man! Actually looking more shredded than that lately.. hah. Dropped a bit more fat since then. If i'm able to run without issues, should get back under 140 lb.
6023
Basketball / Re: NBA 2017 - 2018 Season
« on: April 03, 2018, 09:55:26 pm »
just watched MIA scrap back against ATL to get the W and put themselves in the playoffs!!!
yezzir.
hope we get the celts first round. need to keep winning. don't want the raps first round.
MIA is 2-1 vs BOS this year, and 1-1 for TOR (we play them the very last game of the season).
whatever. bring it. MIA MIA MIA.
yezzir.
hope we get the celts first round. need to keep winning. don't want the raps first round.
MIA is 2-1 vs BOS this year, and 1-1 for TOR (we play them the very last game of the season).whatever. bring it. MIA MIA MIA.
6024
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 03, 2018, 04:31:50 pm »?taken-by=running_analysis
6025
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 03, 2018, 01:52:33 pm »
tired today. good session tho.
tmw I run hopefully. ran across the street today after bball dribbling and felt my toe slightly, but i didn't feel it during 45 minutes of intense basketball dribbling uhhh ok .. so, going to be careful tomorrow. very light/slow running on grass.
04/03/2018
bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = right tricep slightly (bball dribbling?), left it band slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: 35 (during nap, first time wearing it during a nap/sleeping)
HR high: 133 (bball)
log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
10:00 AM: food: whole foods: beet juice, bacon egg & cheese on an english muffin, rxbar, beet juice, water
12:00 PM: water
01:00 PM: water
02:15 PM: nap: 1.5 hours
05:00 PM: food: (lunch too big/weird, stomach bloated): 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, blueberries, raspberries, banana, cashews, prunes, water
06:00 PM: food: 2 peanut butter cups, water
08:00 PM: food: rxbar, water
TODO: get to sleep early!!!!!
workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
- https://www.strava.com/activities/1487204148
workout: bw
- strong after lots of dribbling
S1: 3-5sec paused dead hang chinups: BW x 10 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 40
S1: single leg standing abductions: x 40
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20
tmw I run hopefully. ran across the street today after bball dribbling and felt my toe slightly, but i didn't feel it during 45 minutes of intense basketball dribbling uhhh ok .. so, going to be careful tomorrow. very light/slow running on grass.
04/03/2018
bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = right tricep slightly (bball dribbling?), left it band slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8
wakeup = 06:30 AM
data collected throughout the day when I have my watch on:
HR low: 35 (during nap, first time wearing it during a nap/sleeping)
HR high: 133 (bball)
log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
10:00 AM: food: whole foods: beet juice, bacon egg & cheese on an english muffin, rxbar, beet juice, water
12:00 PM: water
01:00 PM: water
02:15 PM: nap: 1.5 hours
05:00 PM: food: (lunch too big/weird, stomach bloated): 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, blueberries, raspberries, banana, cashews, prunes, water
06:00 PM: food: 2 peanut butter cups, water
08:00 PM: food: rxbar, water
TODO: get to sleep early!!!!!
workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
- https://www.strava.com/activities/1487204148
workout: bw
- strong after lots of dribbling
S1: 3-5sec paused dead hang chinups: BW x 10 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 40
S1: single leg standing abductions: x 40
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20
6026
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 03, 2018, 12:52:15 pm »- run 3 km warm up
- intervals 500m x [1:51, 1:55, 1:59, 1:59, 1:58] w/90s rest
supposed to be 8 but i was dying on the last one. shut it down, build fitness patiently, do not injure self.
- run 2.3 km cool down
- stretch
total distance 8.74 km, total time 43:34
hills make it harder. i tried to keep pace even on the ups and downs but beginning to think i should sell out a little more on downhills and be a little more patient on uphills. it's easy to sail downhill in <3:30 but even a moderately steep uphill at <4:00 is taxing. probably better as a race strategy anyway.
adarq, thoughts on that? you live in the flatlands but i'm curious. joe, too.
I sell out on the uphill and i'm more patient on the downhill. Apparently i'm a good climber: i've been told this by a few very experienced runners, which is funny considering i've trained mostly on flat terrain. So maybe that's a good mentality: go hard up, relax (but still go fast because it's downhill) down. I don't like forcing pace on downhills in training, i'd rather go hard uphill, then relax/be safe on the downhill, since downhill is much more intense to me. It's probably the harder (perception-wise) of the two options but I feel it's the safest/most beneficial. When I relax on the downhill, once it evens back out, i'm pretty much still on pace.
For racing i'm not sure tbh .. I seem to do good when I attack the uphill. I did that in that ultra relay and the MPS superhero 5k, with great results. I slowed down considerably up the bridge in the Tropical 5k and that turned out to be awful. I think for me though, i'm just too cautious going downhill. So if I go slow uphill, i'll go slow downhill as well. The only time I gunned it downhill was the very last 1.25 mile rep of that ultra relay, in which I went all out on the downhill. Was scary but awesome. lool.
That's my experience with it.
Matching effort rather than pace for the different graded sections seems like a reasonable thing to do.
^^ nice way of putting it.
Tho like I mentioned above, I personally prefer going harder up, and less hard down. But ya agree completely on just switching to "effort based" control at that point.
I really feel like i'm "attacking" inclines. It's an interesting mental shift. Maybe that mental shift also helps on the way back out of it (downhill & flat). dno.
pc!!
6028
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2018, 09:53:49 pm »
Forgot to mention .. I got my feet "analyzed" at Fleet Feet Delray last week. They have this machine that you stand on for 30-60s and it analyzes your feet & emails you the results. 
https://www.volumental.com/
https://my.volumental.com/en/fleet_feet/20a22ee2-80bb-4aff-b55d-e052beabcba4/
^^ my feet... ;d
ball girth makes me laugh.
btw, my feet look exactly like that.. this machine is GOOD.
https://www.volumental.com/
https://my.volumental.com/en/fleet_feet/20a22ee2-80bb-4aff-b55d-e052beabcba4/
^^ my feet... ;d
ball girth makes me laugh.
btw, my feet look exactly like that.. this machine is GOOD.
6029
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2018, 09:48:07 pm »
felt great today! all of the tweaks responsible for this off-weak, were gone!
04/02/2018
bw = 143 (nice!)
bw before bed last night = 149 (lol)
soreness = forearms (basketball dribbling!)
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5
wakeup = 06:30 AM (woke @ 5:30, but then went back to sleep)
data collected throughout the day when I have my watch on:
HR low: 35
HR high: 140 (bball)
log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout:
morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
08:45 AM: workout: bw
09:15 AM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey all over it), banana, water
11:30 AM: food: work life: coffee + 5 creams (lmao), water
03:15 PM: food: le macaron: strawberry + vanilla thick gelato milkshake, 1 carrot cake chocolate
04:00 PM: water
08:00 PM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey and lots of pink salt), water
workout: morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
- https://www.strava.com/activities/1485351809
- vo2 max: 64 (wtf?)
the HR data is cool. towards the end, lots of intense stationary drills.. so HR going up, 0 pace. can see it nice in the first image.
tough session .. HR doesn't go up as high when i'm stationary, have to work hard to get it to jump.
workout: bw
- strong after lots of dribbling
S1: 3-5sec paused dead hang ng pullups: BW x 11 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 45 (strong)
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20
04/02/2018
bw = 143 (nice!)
bw before bed last night = 149 (lol)
soreness = forearms (basketball dribbling!)
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5
wakeup = 06:30 AM (woke @ 5:30, but then went back to sleep)
data collected throughout the day when I have my watch on:
HR low: 35
HR high: 140 (bball)
log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout:
morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
08:45 AM: workout: bw
09:15 AM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey all over it), banana, water
11:30 AM: food: work life: coffee + 5 creams (lmao), water
03:15 PM: food: le macaron: strawberry + vanilla thick gelato milkshake, 1 carrot cake chocolate
04:00 PM: water
08:00 PM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey and lots of pink salt), water
workout: morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
- https://www.strava.com/activities/1485351809
- vo2 max: 64 (wtf?)
the HR data is cool. towards the end, lots of intense stationary drills.. so HR going up, 0 pace. can see it nice in the first image.
tough session .. HR doesn't go up as high when i'm stationary, have to work hard to get it to jump.
workout: bw
- strong after lots of dribbling
S1: 3-5sec paused dead hang ng pullups: BW x 11 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 45 (strong)
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20
6030
Basketball / Re: March Madness 2018
« on: April 02, 2018, 09:31:11 pm »
Also forgot to mention I loved Charles Mathews dunk last game, reminded me of Westbrook.
<a href="http://www.youtube.com/watch?v=TkjH1k35ubA" target="_blank">http://www.youtube.com/watch?v=TkjH1k35ubA</a>