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Messages - adarqui

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6361
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? :D



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!!!!!!!!!!!!!!!!!!!

6362
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

6363
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.

6364
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:21:21 pm »
great shot of Tergat (old photo)


6365
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:20:46 pm »
love this shot of Timo


6366
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 07, 2018, 09:19:20 pm »

6367
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.

:D

6368
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. :ibrunning:

<a href="http://www.youtube.com/watch?v=KozDGo0bsJA" target="_blank">http://www.youtube.com/watch?v=KozDGo0bsJA</a>

6369
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 :D

overall the chart makes sense tho.

2cents.

pc!

6370
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

6371
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.


6372
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 06, 2018, 11:14:40 am »
next day edit!



track day, speed + tempo!

03/06/2018

bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 6 (rough)

wakeup = 04:25 AM

log:
04:30 AM: food: oatmeal + tons of pink salt + tons of honey, water
05:20 AM: workout: morning speed w/ Loco Rio + solo tempo: 8 x 3'/2'jog @ {6:00mm,5:57,5:49,5:46,5:44,5:34,5:32,5:11} + 4x40s @ {5:05mm,5:04,5:09,4:31} + 4mi tempo @ {6:14,6:03,5:56,5:52} ::: great session!!
07:30 AM: food: rxbar, water
08:30 AM: food: 4 x egg sandwich on multigrain sourdough, 2 x banana, water
10:00 AM: food: banana, water
04:00 PM: food: chicken sandwich (burger-fi), double peanutbutter milk shake (kilwins), lots of water
- went way too long without food, got caught up in work tho
08:30 PM: food: egg fried rice + chicken, lots of water


workout: morning speed w/ Loco Rio + solo tempo: 8 x 3'/2'jog @ {6:00mm,5:57,5:49,5:46,5:44,5:34,5:32,5:11} + 4x40s @ {5:05mm,5:04,5:09,4:31} + 4mi tempo @ {6:14,6:03,5:56,5:52} ::: great session!!

broke in a new pair of saucony endorphin racer v2's .. i've been wearing them (size 12.5) as casual walk around shoes for a long time now, but the Cobra hooked me up with size 12, which I feel I can actually run in. My other ones are just too big - these run 0.5 too big.

anyway, these shoes are crazy fast.. they are very intense shoes, you can really feel the impacts, even on a track/turf .. but, you fly. pretty much just a bit of protection for your foot and that's it .. also the laces/lacing structure feel really nice.

great session tho, felt great!

tempo was comfortable at the end, which is kind of awesome, feels like i'm entering a new level.

just need to stay healthy, be safe etc.







6373
Boxing / Re: Misc Boxing News
« on: March 05, 2018, 08:49:25 pm »
Canelo PED's? :/ :( :uhcomeon: :raging:

6374
Boxing / Re: Misc Boxing News
« on: March 05, 2018, 08:49:11 pm »
^^ SICK FIGHT!!

6375
04-03-18

Workout

Run --

warm up ~1.7mi, including 4x~100m strides

did some dynamic stretching, etc.

4 x 1 mile @ tempo [6:42, 7:00, 6:59, 6:48] with 90 seconds walking rest between each rep.

cool down ~1.7 mi

Total distance -- 7.66 in 1:05:12

Notes

First and last rep were on net downhills, third rep flat and the second rep on a net uphill [I made a mistake in my mental map of the park and included a fairly steep (~15% grade) hill around the .6 mile mark], so I'm pretty pleased.

Avg HR for each rep was 170, 176, 176, 179 which seems about right for 'threshold' effort [i.e. joel frie's heart rate reserve calculator puts my threshold at around 175, and whlie my legs were tired they didn't have that lactate burn other than on that hill I mentioned].

So that's 4 miles at sub 7:00 effort, basically. Hitting a mile in 6:42 w/ an HR of 170 when the first mile of my 5k was run in 6:47 with an average HR of ~180 is pretty promising on the progress front.

Total distance for this week ends up at only 24.2, which is fine. Just gonna need to start making space for a 5th weekly run. Weekends should hopefully be a bit less time constrained going forward which will make that easier. Aiming for 30m this coming week.

Edit: next time I do mile repeats I'll probably aim for the track for consistency's sake

That's a great session. :highfive: :ibrunning:

Curious to see what happens when you do this on the track.

btw, eventually, i'd say do jogging rest, even if it's as slow as walking. It can make a huge difference. I've seen videos of elites like Mo Farah jogging at slower than walking pace after hard repeats etc, seems like most coaches want their athletes to continue to do some kind of run-like-specific movement, even if it's crazy slow. It made a big difference for me for sure, walking rest changes the game mentally.

One example I have of that, is when I was training with that dude Mitchell. He could hit our repeat numbers if he walked between reps, but once he started jogging between reps, even at like 2-3 mph (slow as f jog), he couldn't hit those repeats like he could when he did walking rest. There's no reason that should happen. I mean, I was jogging next to him as he walked, and then the same when he went from walking to ninja jog.

Also, with the people I train with on Tuesday's, all of the faster people use jogging rest. Everyone who is alot slower, walks or stands around. People are training at their respective paces too, so, potentially an interesting key differentiator as someone progresses IMHO.

peace!

Yeah, I definitely agree in general! Last time I did mile repeats I did jogging rest between them, but that was just 2x1 mile so it was less of a workout. I am still trying to figure out tempo workouts and repeats and all that, and I wanted to go a bit harder with it on this workout, so I gave myself an easier version of rest to make up for it. Next time definitely jogging in between though -- I probably don't need as much volume of hard work as I did in that session, so paring it back to 3x1mile with jog rest, or similar, will be enough to get the benefits without being too taxing, I imagine.

Edit: a lot of the Pfitzinger LT workouts are structured like "16 min @ LT, 4 min jog rest, 12 min @ LT" which seems like an interesting way to set it up. I wanted to keep the rest a lot shorter (90s is pretty short for repeats, I think -- my HR was getting down to ~130 by the end of the rest, jogging it'd probably only drop to 150 in that period) but I could see that with long work periods a longer rest like that would be welcome.

ya it also depends on what part of the progression they are on, as they get closer to competition, they will shorten those jog rest sections, AFAIK. So, for lots of runners, it's more of an "ease into it approach" as they slowly build towards a 4-6 week sharpening phase before their race.

so, if you see 4min etc at some point, they may shorten it considerably (60-90s) come 4-6 weeks out from their taper (which is ~2 weeks out).

could be wrong given the context, but that's what i've seen frequently.


05-03-18

Workout

Run -- 6.17mi in 55:23 8:45, 8:58, 9:05, 8:22, 9:19, 9:20]

Notes

Lots of hills in this run.





Check out that big boy in the middle.

Bit of a right achilles niggle, hopefully it'll sort itself out. May take tomorrow off to be safe.

Have been eating very badly recently. It's one thing to not track weight, but relentless snacking isn't ideal! Will sort this out.


that hill is solid! nice gap times! seems like a good spot for occasional hill repeats .. need to ease into it though with elevation, definitely stresses the ankle more given the joint angles.

i'd def take tmw off if you feel anything in the achilles. always be a bit more careful with that. don't want it to become "chronically achy", then it just sticks in your mind alot, easy to worry when the achilles starts bugging :/

peace!

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