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Messages - adarqui

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6391
Football / Re: NFL Combine 2018
« on: March 05, 2018, 05:33:48 am »
Quote from: adarqui on March 05, 2018, 05:27:55 am
Quote from: LBSS on March 05, 2018, 12:03:52 am
faster than zeke elliott, julio jones, richard sherman (who ran a 4.6 (!) at the combine).

ya pretty insane.. even his second 40 which was 4.5x, would be up there in the top times hah.

i didn't really believe the first number, until i saw the 40 overlay with zeke/julio etc. pretty nuts at that position.

Quote
<a href="http://www.youtube.com/watch?v=cqIdr2ZR3FY" target="_blank">http://www.youtube.com/watch?v=cqIdr2ZR3FY</a>

and he's got a belly, too. wonder if any team will take a flyer on him.

ya when I saw him in drills, didn't think he looked good at all .. but he was apparently cramping. Then they mentioned his 40 & bench and I was like, wtf?

someone will take, pretty high up in the draft i imagine. but i'm sure some teams are also a bit more wary after the drills portion of the combine.. but they'll probably just resort to his on-field footage/accolades.

pc!!

also, I love how they overlaid him with his brother! haha! sick.

that DJ Clark dude can fly as well.

a few serious times dropping as usual .. any 4.2x guys today? :D I have no idea but, based on a WR & LB (light LB tho), i'll just say yes, one 4.2x today. :ibrunning:

6392
Football / Re: NFL Combine 2018
« on: March 05, 2018, 05:27:55 am »
Quote from: LBSS on March 05, 2018, 12:03:52 am
faster than zeke elliott, julio jones, richard sherman (who ran a 4.6 (!) at the combine).

ya pretty insane.. even his second 40 which was 4.5x, would be up there in the top times hah.

i didn't really believe the first number, until i saw the 40 overlay with zeke/julio etc. pretty nuts at that position.

Quote
<a href="http://www.youtube.com/watch?v=cqIdr2ZR3FY" target="_blank">http://www.youtube.com/watch?v=cqIdr2ZR3FY</a>

and he's got a belly, too. wonder if any team will take a flyer on him.

ya when I saw him in drills, didn't think he looked good at all .. but he was apparently cramping. Then they mentioned his 40 & bench and I was like, wtf?

someone will take, pretty high up in the draft i imagine. but i'm sure some teams are also a bit more wary after the drills portion of the combine.. but they'll probably just resort to his on-field footage/accolades.

pc!!

6393
Strength, Power, Reactivity, & Speed Discussion / Re: Could he be lying about his squat?
« on: March 04, 2018, 08:39:20 pm »

6394
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 04, 2018, 08:12:46 pm »
Quote from: Joe on March 04, 2018, 11:30:20 am
Quote from: Joe on January 26, 2018, 10:13:39 am
Quote from: Joe on January 20, 2018, 02:32:17 pm
Harbour Club Serpentine Last Friday of the Month 5k -> 26th Jan, i.e. next Friday.

If I like it + the organisation, etc., I might try to run it monthly rather than doing Parkruns, since this is more convenient and on a nicer course.

I think that's it for now. Need to build up more fitness before I'll feel like I'm actually racing at 10k or longer.

Unofficial 5k time of 20:46.6. Race recap here: http://www.adarq.org/progress-journals-experimental-routines/warpspeed-to-the-new-scenario/msg138860/#msg138860

Official results: https://www.serpentine.org.uk/rdb/showrace.php?race=12450

Official time is 20:40, sick.

Just signed up for the next iteration of this race on 23/03. Will be aiming for sub 20:00.

oooh nice!!!

adarq.org racing weekend:

- 2018/03/23: joe/5k
- 2018/03/24: adarqui/half

anyone else racing on the 23rd/24th? :D 8) :ibrunning: :ninja: :highfive:

6395
Progress Journals & Experimental Routines / Re: FP's log
« on: March 04, 2018, 08:11:24 pm »
Quote from: Final Phenom on February 25, 2018, 09:02:16 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?

6396
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 04, 2018, 08:08:11 pm »
Quote from: Coges on March 03, 2018, 07:33:43 pm
03/03/18

Hip stretches, glute bridge, thoracic bridge

5 min
Crow stand - 3 x 10s

15 min
Tuck Pull Through - 5 x 5 (progression for l-sit to handstand)
Deadlift- bar x 5, 60 x 5, 80 x 5, 90 x 5
Thoracic bridge

10 min
Tuck front lever - 2 x 10s
Airborne Squat - 2 x 5 each leg

Have a bit of "golfers elbow" at the moment in the left arm. I'm attributing it to all the pull ups and benching I did late last year and early this year after coming off the hand injury where I wasn't using my right hand for any heavy lifting. Going to rest it a little, avoid movements that hurt it and get some good soft tissue work in there. See how that goes.

ah damn that sucks!

ya def avoid anything that aggravates it .. elbow issues can take forever to heal if we keep aggravating it. My tennis elbow injury sucked so bad, running actually helped it hah.

Quote from: Coges on March 04, 2018, 05:48:57 pm
04/03/2018

Arvo Run-

6.55km in in 45:14 @ 6:54/km. Average HR of 136.

Pace getting better at the HR. I also noticed I'm getting better at maintaining a similar pace and not letting the HR jump all over the place. Kept telling myself to be patient and trust the process as I ran.

nice!

ya trying to get yourself to relax is important. it seems i 'laugh' alot now when i'm getting wrecked, or find myself not relaxing .. it's like a 'lol calm the fu*k down' laugh. seems to help. :D I was laughing up the hill on saturday.. hah.

good stuff tho, progressing.

6397
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 04, 2018, 08:02:34 pm »
Quote from: LBSS on March 04, 2018, 09:14:54 am
thursday

- run 4.2 km in 19:54
felt drained, legs no pop. the garmin map of this is hilarious, apparently i can fly.

- stretch

friday and saturday

- move house, give self break from exercise because man moving sucks

today

- run 7.52 km (7.19 km on Garmin but i'm going with google maps on this one) in 35:17
slow start but got into the groove a bit and this ended up feeling nice. two circuits around the neighborhood. garmin took 10-15 minutes to pick up the signal and i'm gonna go ahead and trust google maps on this one. very disappointed in garmin and myself for not doing more research. it's weird, it felt like it was being pretty accurate at first but now i don't know. 330m is a pretty major difference. 4:41 pace for an easy run is okay.

- stretch

damn 10-15 minutes to pick up the GPS signal.. brutal. That happened to me a few times with my other watch, but this new one picks it up instantly. Also, it seemed to happen more at night for some reason.

The worst was when I did that tropical 5k in miami on jan 27, garmin couldn't pick the signal for 15 minutes or so like you, and I wanted to get my warmup (3 miles to the race) tracked for fun .. got like 1 mile of it. Critical malfunction lol.

but ya this garmin fail logging is rough, especially considering my experience has been very different.

you know anyone else in the area with a garmin? curious if they have problems there as well.

peace!

6398
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 04, 2018, 07:55:47 pm »
Quote from: Joe on March 04, 2018, 05:23:28 am
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!

6399
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 04, 2018, 07:44:55 pm »
Quote from: Joe on March 04, 2018, 05:13:32 am
Nice work! That's big stuff, and having enough in you after a 5k PR to go for a nicely paced run with hills like that after shows you've got a lot more coming.  :ibrunning: :highfive:

thanks alot man!!

ya I agree, need to set my sights on sub17 5k in the not-so-distant-future. :highfive: :ninja:

I really enjoyed knowing I was going to do a long run afterwards.. I think it changed my mindset a bit, helped me relax. I really had a "who cares" attitude which, usually works well for me. Achieving "who cares" is not easy, I can stress/get nervous over something. But for this, i was like "whatever i'll run a decently hard 5k then go for a long run", which seemed to help me forget about the 5k.

So next Saturday, I have a 10k race + long run (another 10k+), hoping to achieve a similar effect. :D Though, this 10k signup was almost 2 weeks prior instead of 5 days prior, so it's in my head a bit more. Going to train hard all week, even run the day before, to make Saturday seem like it's not important. :D

Also, one thing i've been noticing: I seem to run much stronger when i'm leading. The first time I really felt this was on ~November 18 2017, when I lead for most of that coral springs 5k. When training with Andrea, when we do the follow the leader style, i'm much more comfortable leading, even if it's a faster pace, than I am chasing .. chasing at even slower paces, seems to make me more tired. It seems the same for her also. When she's leading, sooo much more comfortable. It's interesting. We talked about it on Tuesday... so it's actually good practice to do this follow-the-leader style tempo, with people taking turns.

peace!!

6400
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 04, 2018, 07:26:50 pm »
complete rest day!

03/04/2018

bw = 143
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 = tired
hours sleep: 9

wakeup = 08:00 AM (slept in bigtime)

log:
08:15 AM: food: water
09:00 AM: workout: 1.5 hour walk, 5 miles, light
10:45 AM: food: rxbar, banana, water
11:30 AM: food: 2 x Belgian waffle egg sandwiches, blueberries, raspberries, banana, honey .. french bread, another banana, water
03:00 PM: food: whole foods: chicken biryani, cashew chicken, yellow lemon rice, water
05:30 PM: food: a bunch of fresh slices of multi-grain sourdough bread, water
08:00 PM: food: prunes, blueberries, cashews, whole foods peanutbutter cups, water


workout: 1.5 hour walk, 5 miles, light
- 09:00 AM

6401
Football / Re: NFL Combine 2018
« on: March 04, 2018, 07:08:57 pm »
Shaquem Griffin

unreal.

LB.

4.38 40 (fastest LB ever, first sub 4.4 for LB's), 20 reps on bench, with a prosthetic left hand (no left hand).

<a href="http://www.youtube.com/watch?v=R6XSAb4DKlE" target="_blank">http://www.youtube.com/watch?v=R6XSAb4DKlE</a>

damn

6402
Football / NFL Combine 2018
« on: March 04, 2018, 07:00:46 pm »
oh btw, it's been going on.

tmw is the last day, DB's.

6403
800m+ Running and/or Conditioning / Re: RIP Roger Bannister
« on: March 04, 2018, 06:37:41 pm »
Dan Rather

Sometimes there are horizons we humans think will never be crossed. They could be physical barriers, questions of time or distance, or impediments of the mind. But over the course of the history of our species, through ingenuity, hard work, perseverance, and imagination, we have shown the impossible can be possible.

There was a time when the idea of a person running a mile in under 4 minutes was assumed to be the beyond the limits of the human body. And then, a young English medical student named Roger Bannister proved that this conventional wisdom was wrong. It was 1954, on a track in the fabled university town of Oxford, England. That nation, still reeling from the destruction of World War II, needed a reason for optimism and hope. Bannister, whose own training had been hampered by the rationing of food in a war-ravished nation, became a hero and an inspiration.

Today, more than 1,000 runners have bested Bannister's time. A milestone has become a historical marker towards further progress. It is a timely reminder of what we all can accomplish in our own lives if we put our mind and energy to the task at hand.

Bannister passed away yesterday at the age of 88. May he rest in peace. In his racing days, he was known for his fierce final kick in the home stretch. It was what gave him his record and place in history. May we honor his legacy by always pushing ourselves to be better, no matter where we are in the race of life.


6404
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 04, 2018, 05:54:19 pm »
great shot. look at the joy on the winner's face, and the agony on those competing for 2nd/3rd etc.


6405
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 04, 2018, 05:53:35 pm »

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