6346
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 08, 2018, 07:32:08 pm »
Shitara (left) is such a monster.
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6347
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2018, 05:51:05 pm »08-03-18
Workout
Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]
Notes
Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.
nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.QuoteGetting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.
Sore from bw stuff not too bad.
i didn't know you were always running with gloves hah.
The gloves were very necessary for me. I had a shitty thin pair that were fine until it got into the 30s. When it was that cold I basically wouldn't be able to type for like 30 mins after a run even with those gloves, so I had to get warmer ones!
damn that sounds cold af. I had to wear gloves for that ultra vista 360 relay, was frozen. can't imagine having to do that pretty much every run. when do you get "perfect running weather"?
6348
Progress Journals & Experimental Routines / Re: FP's log
« on: March 08, 2018, 04:01:15 pm »2/25
sb squat 285 4*5
-SI joint still bothering me
decline situps 3*15
sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests
its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass
you threw up a few times from the sprints? damn
one of those max-V treadmills?
also how's the drawing and such now that the pins are out?
yep. oddly enough i think the throwing up is more of a mental thing, because i had eaten like 3-4 hours before. i knew i was going to feel really shitty if i went for the second set but decided to do it anyway.
it is a max-v treadmill, but cranking up the resistance all the way makes it sort of like a really high resistance push sled.
the drawing is going great, thanks for asking. planning on making an instagram for some of my works so be on the lookout for that
dope!!$!@$! do it!!
when you do, let us know!
6349
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2018, 03:59:52 pm »08-03-18
Workout
Run -- 4.18mi in 36:37 [8:32, 8:48, 8:48, 8:56]
Notes
Achilles feeling a fair bit better, but I decided to keep this very short and pretty easy so as not to aggravate it. Not sure I'm actually fully recovered from Sunday/Monday double yet, either, as hamstring still a little sore, so it's just as well.
nice, good move keeping it relaxed/easy. sounds like you'll be 100% soon.
Quote
Getting a little warmer here [6-8 degrees / mid-40s] so I decided not to wear my gloves as an experiment. First time since like January that I've run without gloves, probably. It felt really weird, hands felt so naked and light, lol. Should have worn gloves though as they are really cold now, oof. Lesson learned.
Sore from bw stuff not too bad.
i didn't know you were always running with gloves hah.
6350
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 08, 2018, 03:51:03 pm »
whoa the last 5k I raced posted some great photos!!
mps superhero 5k raw images, will post some to the ig'z
getting my trophy lool
posing with the director of the event
posing with the top female
posing with a fitness guy/strength coach i met, cool dude
^^ also, kinda hilarious that he has an "STS" shirt huh?
i don't know this guy but he came in third, sportsmanship!
not sure what this one is about
checking my watch shortly after coming down from the hill
national anthem
dope!!!!!!!!!!!!!!!!!!!
mps superhero 5k raw images, will post some to the ig'z
getting my trophy lool
posing with the director of the event
posing with the top female
posing with a fitness guy/strength coach i met, cool dude
^^ also, kinda hilarious that he has an "STS" shirt huh?
i don't know this guy but he came in third, sportsmanship!
not sure what this one is about
checking my watch shortly after coming down from the hill
national anthem
dope!!!!!!!!!!!!!!!!!!!
6351
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 08, 2018, 01:24:44 pm »
photo & caption of the day.. serious stuff.
Quote
#TBT October 5th, 2008. At this point of my life I had to take care of my family, things all just happened all of a sudden. I was just a kid living the dream in #Boulder. Then all of a sudden my family comes from California with no place to go, under unfortunate circumstances. It was my time to step up. However my running contract wasn’t enough to take care of everything. Enough for a single person, but not a family. Money was running low. I had to take out multiple cash advances from my agent, just to survive and buy food. No furniture in the place. Mom was on a mattress, I had an air mattress, little bro on the floor. I hadn’t ran a good race in almost 2 years. USA Marathon Championships @twincitiesinmotion was coming up and I knew that if I can get in the top spots, it would change our situation. Mile 18 came, i am in the front, 49 degrees and pouring down rain. I started to think of my family and our situation. It broke my 💔 to think of them struggling. I used that to fuel me. I surged ahead and I never looked back. I would go on to win my 2nd 🇺🇸 National Road Championship and my 1st USA Marathon Championship. This is my reaction right as I crossed the line. I would end up winning $47,000 with prize money and sponsor bonuses. I would make my name significant again. I would be back in the game. My family and I would be just fine now. .
.
.
#Contodo #twincitiesmarathon #CabadaTS #NeverGiveUp #Motivation #throwbackthursday #NationalChampion #Twincities #USARC #usatf #tcmarathon #marathon
6352
Football / Re: NFL Combine 2018
« on: March 08, 2018, 04:47:11 am »two of those guys came up injured, though. the combine is dumb. i mean, i love it. but it's dumb. most job interview processes are dumb.
ya those injuries sucked :/
i love the combine! but yes it's dumb, especially considering you have 3-4 years of on the field "audition tape" already.
6353
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:21:21 pm »
great shot of Tergat (old photo)
6354
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:20:46 pm »
love this shot of Timo
6355
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:19:20 pm »6356
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 07, 2018, 08:08:01 pm »
new race predictor haha.
5k @ 15:53 =
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A53
hah. the only thing in that list that i'd have a shot at is the mile number, if i sharpened up for it. i definitely feel like i'm in sub5 shape right now.
funny tho.. dream numbers.
5k @ 15:53 =
https://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=5&distanceunit=k&duration=0%3A15%3A53
hah. the only thing in that list that i'd have a shot at is the mile number, if i sharpened up for it. i definitely feel like i'm in sub5 shape right now.
funny tho.. dream numbers.
6357
Football / Re: NFL Combine 2018
« on: March 07, 2018, 08:01:38 pm »
i love everyone who has a long pause for their start. for some of the fastest guys, track backgrounds too, they pause the longest. 
<a href="http://www.youtube.com/watch?v=KozDGo0bsJA" target="_blank">http://www.youtube.com/watch?v=KozDGo0bsJA</a>
6358
Strength, Power, Reactivity, & Speed Discussion / Re: which is better for explosiveness?
« on: March 07, 2018, 02:41:50 pm »
nice ^^
Kind of lol'n at the idea of "strength" and "power" for bodyweight exercises being so low, yet, progressing considerably on bodyweight exercises may actually transfer more to "general athleticism" than barbell training etc. ie, improving pullups, dips, pistols etc, might improve "general athleticism" more than BB/DB exercises. However, specific BB exercises (squat/bench/dl) aimed at improving "specific athleticism" (vert, acceleration) etc, would be more effective.
I'd have to look up the reference, but at first glance it's misleading because: what is "strength" and "power"? ie, how are they measuring it? Obviously getting better at BW exercises isn't going to improve your bench/squat very much -> it may improve it a little - as opposed to doing absolutely nothing. But, getting better at those exercises may improve your running, sprinting, jumping, etc. The "postural strength" improvements from BW exercises is pretty major IMHO. Also, the fact that they are less intense on the CNS is also a good thing: can improve strength while minimizing CNS drain/fatigue, allowing you to stay fresher for more sport-specific workouts.
Also fu*k .. imagine if I had gotten to being able to rep out PMGHR's.. i'd be such a monster. Can't tell me that's a "1 star" strength exercise, that's for sure
overall the chart makes sense tho.
2cents.
pc!
Kind of lol'n at the idea of "strength" and "power" for bodyweight exercises being so low, yet, progressing considerably on bodyweight exercises may actually transfer more to "general athleticism" than barbell training etc. ie, improving pullups, dips, pistols etc, might improve "general athleticism" more than BB/DB exercises. However, specific BB exercises (squat/bench/dl) aimed at improving "specific athleticism" (vert, acceleration) etc, would be more effective.
I'd have to look up the reference, but at first glance it's misleading because: what is "strength" and "power"? ie, how are they measuring it? Obviously getting better at BW exercises isn't going to improve your bench/squat very much -> it may improve it a little - as opposed to doing absolutely nothing. But, getting better at those exercises may improve your running, sprinting, jumping, etc. The "postural strength" improvements from BW exercises is pretty major IMHO. Also, the fact that they are less intense on the CNS is also a good thing: can improve strength while minimizing CNS drain/fatigue, allowing you to stay fresher for more sport-specific workouts.
Also fu*k .. imagine if I had gotten to being able to rep out PMGHR's.. i'd be such a monster. Can't tell me that's a "1 star" strength exercise, that's for sure
overall the chart makes sense tho.
2cents.
pc!
6359
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 07, 2018, 01:05:14 pm »
light run day + calisthenics!
03/07/2018
bw = 144
bw before bed last night = ?
soreness = calves a little, legs a bit dead
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 06:00 AM (slept in, no alarm)
feeling a bit beat up from yesterday's session.
log:
06:15 AM: food: GU, water
07:00 AM: workout: light morning trot (grass): 8 mi easy @ {7:3X-7:1X, no watch} + 1 mi easy-to-hard @ {5:58, 7:4X to 4:4X = 5:58} ::: nice session
08:30 AM: food: rxbar, water
08:45 AM: workout: bw
09:30 AM: food: 2 x banana, water
10:00 AM: whole foods: orange chicken, veggie fried rice, orange juice, tart cherry juice, water
12:30 PM: office life: coffee + 4 cream + 4 sugar
03:00 PM: sloans ice cream: fu*k lunch, cookies & cream milk shake, peanut butter cookie, water
07:00 PM: food: beet juice, rx bar
08:00 PM: food: prunes, cashews, banana, water
08:15 PM: leg drain: 45 minutes
workout: light morning trot (grass): 8 mi easy @ {7:3X-7:1X, no watch} + 1 mi easy-to-hard @ {5:58, 7:4X to 4:4X = 5:58} ::: nice session
- https://www.strava.com/activities/1440716355
zoomed into the last mile, i love doing these slow start to very fast finish progressions within one split:
workout: bw
- a bit weak, groin hurting on first set of ng pullups.. annoying shit (and scary, need to be careful)
S1: full pullups + dead hang finishers: BW x 11
- felt in left groin
S1: full dips: BW x 12
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg
S2: full hang chinups + dead hang finishers: BW x 10
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg
S3: full wide pullups + dead hang finishers: BW x 9
S3: full dips: BW x 8 (lol)
S3: forward walking lunges: BW x 10 each leg
03/07/2018
bw = 144
bw before bed last night = ?
soreness = calves a little, legs a bit dead
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 06:00 AM (slept in, no alarm)
feeling a bit beat up from yesterday's session.
log:
06:15 AM: food: GU, water
07:00 AM: workout: light morning trot (grass): 8 mi easy @ {7:3X-7:1X, no watch} + 1 mi easy-to-hard @ {5:58, 7:4X to 4:4X = 5:58} ::: nice session
08:30 AM: food: rxbar, water
08:45 AM: workout: bw
09:30 AM: food: 2 x banana, water
10:00 AM: whole foods: orange chicken, veggie fried rice, orange juice, tart cherry juice, water
12:30 PM: office life: coffee + 4 cream + 4 sugar
03:00 PM: sloans ice cream: fu*k lunch, cookies & cream milk shake, peanut butter cookie, water
07:00 PM: food: beet juice, rx bar
08:00 PM: food: prunes, cashews, banana, water
08:15 PM: leg drain: 45 minutes
workout: light morning trot (grass): 8 mi easy @ {7:3X-7:1X, no watch} + 1 mi easy-to-hard @ {5:58, 7:4X to 4:4X = 5:58} ::: nice session
- https://www.strava.com/activities/1440716355
zoomed into the last mile, i love doing these slow start to very fast finish progressions within one split:
workout: bw
- a bit weak, groin hurting on first set of ng pullups.. annoying shit (and scary, need to be careful)
S1: full pullups + dead hang finishers: BW x 11
- felt in left groin
S1: full dips: BW x 12
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 20
S1: no pause forward walking lunges: BW x 10 each leg
S2: full hang chinups + dead hang finishers: BW x 10
S2: full dips - split stance: BW x 12
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 20
S2: forward walking lunges: BW x 10 each leg
S3: full wide pullups + dead hang finishers: BW x 9
S3: full dips: BW x 8 (lol)
S3: forward walking lunges: BW x 10 each leg
6360
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 07, 2018, 12:55:03 pm »
just finally edited yesterday's session ^^
noticed I dropped an 18:31 5k at the end during my 4mi tempo ! haha. that's kinda awesome.
noticed I dropped an 18:31 5k at the end during my 4mi tempo ! haha. that's kinda awesome.