6091
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 29, 2018, 12:10:58 pm »
Nico during the McDonalds All American HS game!!
?taken-by=nicodunks
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6092
Pics, Videos, & Links / Re: jump videos and photos
« on: March 29, 2018, 07:35:40 am »
dude is nuts man
Dexton
Dexton
6093
Basketball / Re: NBA 2017 - 2018 Season
« on: March 29, 2018, 07:32:57 am »Yeah heat can beat cavs i think possible too, cavs a bit better than before with changes but their just not a great team imo, their above avg i guess, but not "great"
i dont think heat would have a chance against toronto this year, their 2nd unit is better than several teams' starting unit.... i think tor could be the 2nd best team in the nba behind gsw.... come playoff time.... these guys go all out.... esp at home when it matters....
ya TOR is legit. I think MIA has a chance vs BOS, and can def beat CLE .. but ya TOR has too much playoff experience and they are a machine right now.
i'd love to see the Raptors come out of the East.
6094
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 28, 2018, 10:26:20 pm »
about to sleep but had to post this quick status update:
knee feels incredibly good. feels like I can go race. kinda nuts considering I could barely walk home during my dog walk, knee was in alot of pain after I maximally extended them.
anyway, after baseball bat rolling, very tight/restrictive icing (ace bandage wrapped crazy tight), and then a hot shower .. knee feels 100%.
i imagine my knee will get back to feeling a little weird tomorrow, but it's very surprising how good it feels right now.
anyway, the plan from 03/29/2018 to 04/03/2018 is:
- light walking, morning & afternoon or early evening (doubles): ~1 hour max each walk in order to not "tighten up"
- occasionally follow one of the walks with some bodyweight exercises: pullups/dips/single leg raises+abductions/calf raises
- ice my knee alot
- keep digging in with the baseball bat
- keep stretching lightly
going to use this opportunity to incorporate some other things back into my routine (baseball bat, light stretching).
03/29/2018: 2 x walk + 1 x bw exercise
03/30/2018: 2 x walk
03/31/2018: 2 x walk + 1 x bw exercise
04/01/2018: 2 x walk
04/02/2018: 2 x walk + 1 x bw exercise
04/03/2018: 1 x walk
04/04/2018: 30 min light running (grass) + bw exercise
04/05/2018: 2 x walk
04/06/2018: 1 hour light running (grass) + bw exercise
04/07/2018: rest
04/08/2018: 10k race
04/09/2018: rest
04/10/2018: light running in the morning, 1 mile race in the evening
motivating myself to rest/recover ^^
gn!
knee feels incredibly good. feels like I can go race. kinda nuts considering I could barely walk home during my dog walk, knee was in alot of pain after I maximally extended them.
anyway, after baseball bat rolling, very tight/restrictive icing (ace bandage wrapped crazy tight), and then a hot shower .. knee feels 100%.
i imagine my knee will get back to feeling a little weird tomorrow, but it's very surprising how good it feels right now.
anyway, the plan from 03/29/2018 to 04/03/2018 is:
- light walking, morning & afternoon or early evening (doubles): ~1 hour max each walk in order to not "tighten up"
- occasionally follow one of the walks with some bodyweight exercises: pullups/dips/single leg raises+abductions/calf raises
- ice my knee alot
- keep digging in with the baseball bat
- keep stretching lightly
going to use this opportunity to incorporate some other things back into my routine (baseball bat, light stretching).
03/29/2018: 2 x walk + 1 x bw exercise
03/30/2018: 2 x walk
03/31/2018: 2 x walk + 1 x bw exercise
04/01/2018: 2 x walk
04/02/2018: 2 x walk + 1 x bw exercise
04/03/2018: 1 x walk
04/04/2018: 30 min light running (grass) + bw exercise
04/05/2018: 2 x walk
04/06/2018: 1 hour light running (grass) + bw exercise
04/07/2018: rest
04/08/2018: 10k race
04/09/2018: rest
04/10/2018: light running in the morning, 1 mile race in the evening
motivating myself to rest/recover ^^
gn!
6095
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 28, 2018, 09:41:39 pm »
SHUTTING IT DOWN FOR A WEEK! (well almost a week .. until next wednesday)
These tweaks just aren't disappearing .. need them to vanish. Also, right knee ITBS came back today (felt it during my run, potentially after going fast on a downhill, but after a few slow miles it disappeared). Was just a tiny bit but, got annoyed with it and stretched off & on throughout the day .. no real problem but, then when I was walking the dogs, I straightened my knees really hard, and it really made it scream. Could barely walk home. Baseball bat rolled & iced it afterwards -> helped alot.
anyway.. back off mode initiated.
easy run day #2
03/28/2018
bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle slightly, right big toe moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 06:00 AM
log:
06:15 AM: food: oatmeal + pink salt + honey, water
06:59 AM: workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
08:30 AM: food: rxbar, beet juice
09:15 AM: food: 4 x egg sandwich on cranberry walnut sourdough, 2 x banana, water
11:00 AM: food: work life: coffee + 4 cream + 4 sugar, water
03:00 PM: food: le macaron: gelato milk shake, milk chocolate almond bark, water
05:30 PM: food: whole foods: beet juice, rxbar
06:30 PM: stretching: lots of bottom of feet, quads, glutes, TFL
07:30 PM: baseball bat rolling: itb, peroneals, calves
08:30 PM: food: 3 x banana, water
workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
- https://www.strava.com/activities/1476249945
- vo2max: 64!
- hr low all day
went fast on a small downhill, a bit afterwards my right knee started bugging, slowed down alot, went away, got back to running. bugged me off and on during the day. made it worse during a dog walk when i extended my knees HARD. just caused it to freak out.
the icing I did really helped alot, but still painful.
going to ice a ton, and just do some light walking etc.
i'm now in backoff mode so, when I eventually get back to running: no pushing through tweaks.
These tweaks just aren't disappearing .. need them to vanish. Also, right knee ITBS came back today (felt it during my run, potentially after going fast on a downhill, but after a few slow miles it disappeared). Was just a tiny bit but, got annoyed with it and stretched off & on throughout the day .. no real problem but, then when I was walking the dogs, I straightened my knees really hard, and it really made it scream. Could barely walk home. Baseball bat rolled & iced it afterwards -> helped alot.
anyway.. back off mode initiated.
easy run day #2
03/28/2018
bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = left medial ankle slightly, right big toe moderately
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 06:00 AM
log:
06:15 AM: food: oatmeal + pink salt + honey, water
06:59 AM: workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
08:30 AM: food: rxbar, beet juice
09:15 AM: food: 4 x egg sandwich on cranberry walnut sourdough, 2 x banana, water
11:00 AM: food: work life: coffee + 4 cream + 4 sugar, water
03:00 PM: food: le macaron: gelato milk shake, milk chocolate almond bark, water
05:30 PM: food: whole foods: beet juice, rxbar
06:30 PM: stretching: lots of bottom of feet, quads, glutes, TFL
07:30 PM: baseball bat rolling: itb, peroneals, calves
08:30 PM: food: 3 x banana, water
?taken-by=andrewdarqui
workout:
light relax morning trot (grass, legs ok, a few nagging issues): 90 minutes @ 7:XX pace :: lungs/heart/legs feel great other than a few small tweaks that need to disappear already
- https://www.strava.com/activities/1476249945
- vo2max: 64!
- hr low all day
went fast on a small downhill, a bit afterwards my right knee started bugging, slowed down alot, went away, got back to running. bugged me off and on during the day. made it worse during a dog walk when i extended my knees HARD. just caused it to freak out.
the icing I did really helped alot, but still painful.
going to ice a ton, and just do some light walking etc.
i'm now in backoff mode so, when I eventually get back to running: no pushing through tweaks.
6096
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 28, 2018, 09:12:36 pm »
hah. pretty cool.
6097
Basketball / Re: I thought we had a basketball LOL thread?
« on: March 28, 2018, 08:45:54 pm »
this made me LMFAO.. it's on Bron's official IG too. lool.
so good.
so good.
6098
Basketball / Re: NBA 2017 - 2018 Season
« on: March 28, 2018, 08:42:00 pm »"...that shit outta here!!!!!":<a href="http://www.youtube.com/watch?v=OK3JROGKSIQ" target="_blank">http://www.youtube.com/watch?v=OK3JROGKSIQ</a>
lebron would vote for himself in mvp, latest report. come on lebron, uve made some epic turnovers this year and ball hogging.....
heat son!!
too bad they won't be getting the cavs in the first round. I really wanted to see MIA/CLE first round. I think MIA can beat them. I think MIA can beat anyone in there but, cavs more so than TOR/BOS.
6099
Basketball / Re: March Madness 2018
« on: March 28, 2018, 08:40:50 pm »would be insane if lolyola wins it all
yup. they look so damn good. doesn't seem impossible at this point.
i'm pulling for them
6100
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 28, 2018, 08:40:10 pm »28/03/18
35 mins on bike trainer. Would have spent longer on there but for my daughter crying the entire time. Slightly off putting.
picturing that is kind of weird. lol!!
6101
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: March 28, 2018, 04:04:55 pm »
gucci mane & migos are a solid combo. not he biggest fan of gucci but a few of the songs he's done with migos are pretty slick.
<a href="http://www.youtube.com/watch?v=YPZUkzgW_DQ" target="_blank">http://www.youtube.com/watch?v=YPZUkzgW_DQ</a>
(havent listened to that specific url, at work .. lol)
(havent listened to that specific url, at work .. lol)
6102
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: March 28, 2018, 01:51:24 pm »6103
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 28, 2018, 01:21:20 pm »
screen shotted this from ross dettman's page, epic shot
6104
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 28, 2018, 01:18:59 pm »
awesome about your daughter's 1st for age group!!!!!! wise move not squatting before. much better to feel fresh.
some very nice jumps in there.
doesn't look like 20% .. maybe 15% or so, but not 20%. 20% is pretty fat.
some very nice jumps in there.
doesn't look like 20% .. maybe 15% or so, but not 20%. 20% is pretty fat.
6105
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 28, 2018, 11:28:10 am »- run 8.59 km in 44:07
dead legs. running in the morning is hard, always takes me a couple km to warm up, but i just never got warm today. four breaths in, four breaths out is my new cue for relaxed pace, forces me to take it easier than three in, three out.
that's how I was for many months, trying to get used to morning running. now i'm good! hah. if I can become a morning runner, anyone can
I think it helps too: cooler weather, lower HR, and just a beautiful time to run .. Also most groups/etc have early morning sessions so, that eventually becomes something you can tag along with more easily. Finally, races! Since they are early, you will be more prepared. So training in the morning like this has more specificity! 
Quote
TRAINING/GOAL UPDATE
i've signed up for two races on my whirlwind US-europe tour in may. this obviously gives me some hard targets to work toward, which is a blessing because if gives the calendar shape for the next couple months, and me an excuse to kick my training up a notch. hello, overload. i'm going to follow a version of the competitor.com "six weeks to a faster 5k plan," (http://running.competitor.com/files/2015/07/6-Weeks-5K-Training-Plan.pdf) modified slightly to accommodate some travel i have upcoming (dushanbe, for the first time in 2.5 years, which should be nice but is annoying because tajikistan is a ridiculous country that you can't fly to from the gulf anymore, smh) and my desire to have a time trial before i race for the first time in 16 years.
easy pace is 5:08 according to their calculator. joe was right, gotta slow down.
25-31 march
sunday: 8.25km easy
monday: rest
tuesday: 8.59km easy
wednesday: ~2km warm up, hill repeats 45s x 8 @3:30, ~2km cool down
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 12km easy
1-7 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, intervals 500m x 8 @3:55 w/90s rest, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 13km easy
8-14 april
sunday: 8km easy
monday: rest
tuesday: 3km warm up, hill repeats x 10 @3:30 w/2:00 recovery, 3km cool down
wednesday: 8km easy
thursday: 9.5km easy, strides 20s x 6
friday: rest
saturday: 8km easy, 6km @4:25
15-21 april
sunday: 8km easy
monday: rest
tuesday: 2km warm up, 5km time trial, 2km cool down
wednesday: 6.5km easy
thursday: 5km easy, strides 20s x 6
friday: rest [DEPART FOR DUSHANBE]
saturday: 15km easy, 30s x 10 @3:30 sprinkled in
22-28 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, 5km @4:10, 3km cool down (treadmill)
wednesday: 6.5km easy
thursday: 8km easy (treadmill, replace strides with alternating lunge jumps)
friday: rest
saturday: 6km easy, 6km @4:25 (treadmill) [RETURN TO ISLAMABAD]
29 april - 5 may
sunday: 8km easy
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @ 3:55 w/ 60-90s recovery, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 60s x 10 @3:30 sprinkled in
6-12 may
sunday: 8km easy
monday: 3km warm up, intervals 500m x 8 @3:55 w/60s recovery, 3km cool down
tuesday: 10km easy
wednesday: 8km easy
thursday: rest [DEPART FOR US]
friday: 4km easy
saturday: rest
13-19 may
sunday: HOPE FOR HENRY MOTHER'S DAY 5K
monday: rest
tuesday: 8km easy
wednesday: 8km easy, strides 20s x 6
thursday: [DEPART FOR LA]
friday: rest
saturday: rest
20-26 may
sunday: 10km easy [DEPART FOR LISBON]
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @3:55, 3km cool down
wednesday: 10km easy
thursday: 8km easy, strides 20s x 6
friday: 8km easy [DEPART FOR LONDON]
saturday: rest
27 may - 2 june
sunday: 8km easy
monday: rest
tuesday: 4km easy
wednesday: CHASE THE SUN WIMBLEDON 5K
thursday: rest
friday: rest/hike
saturday: rest/hike
^^ awesome!!!@$@$ Love when it's all laid out like that. Great to see you committing to some races. Your training will easily turn up a notch, just from that.
can't wait for Joe vs LBSS too!!
new workout plan off to an awesome start: felt sick from late morning until bed yesterday, slept badly, still feel sick/weak. cool! rest and lots of hydration today, better luck tomorrow.
that sucks tho.. haha!!!!
but ya, rest & lots of hydration!