6391
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
6392
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: March 04, 2018, 11:29:43 am »
kipchoge running with his children
6394
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 03, 2018, 08:57:08 pm »
thanks man!!!!
<-- 4u that's the sprinting emoji.. i should just add another one, and speed it up 2x............. lmfao.peace!
6395
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: March 03, 2018, 08:52:08 pm »2018 race list/history!Vista View Ultra 360 Relay -> January 14, 2018
- 1st OA men's relayTropical 5k -> January 27, 2018
- 18:54, 13th OAPublix A1A Half Marathon -> February 18, 2018
- 1:27:11, 25th OASuperhero 5k -> March 3, 2018
- 18:05 official, 17:43 unofficial (PR), 1st OA
- long run on the hills after!
Run for the kids 10k -> March 10,2018
Coral Springs Half Marathon -> March 24, 2018
That's what i'm focusing on!
bump! checked that superhero 5k off the list.. now the question is, do I try and go for like, 5:5X pace for 10k on Sat? eheheheh. maybe (if i'm feeling good).
6396
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: March 03, 2018, 08:50:22 pm »6397
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 03, 2018, 08:49:05 pm »
race day + long run day!
03/03/2018
bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 05:30 AM
log:
05:45 AM: food: GU with caffeine, oatmeal + tons of honey + pink salt, water
06:45 AM: workout: warmup for race
07:30 AM: race
09:30 AM: workout: long run
- MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial
@ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/
- after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
11:00 AM: food: rxbar, water
12:00 PM: food: char hut: 2 x chicken on a pita (one with bacon), banana, water
02:00 PM: food: rxbar
03:30 PM: food: kilwins: double peanutbutter milkshake with whipped cream, omg omg omg omg
08:00 PM: food: prunes, bread, water
workout: MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial @ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/
- https://www.strava.com/activities/1433966749
- http://www.splitsecondtiming.com/results/2018/mps2018.php (edit: official adding results)
the last 0.1 said 0.17 for me. felt like it too based on the mile markers.
good stuff. great event with a great cause.
the guy on a bike who was leading me through the course stopped midway up the hill, he was like F that. lol.
also since this was the first ever MPS Superhero 5k, I have the course record! *trollface*
some little kid lead us out at the start .. he was running pretty fast I was impressed. He was moving for ~300m.
I thought this was going to be a completely flat 5k.. lol'd up the hill.
workout: after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
- https://www.strava.com/activities/1434247233
eventually started pushing the pace up the hills. fun stuff.
03/03/2018
bw = 144
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 05:30 AM
log:
05:45 AM: food: GU with caffeine, oatmeal + tons of honey + pink salt, water
06:45 AM: workout: warmup for race
07:30 AM: race
09:30 AM: workout: long run
- MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial
@ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/- after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
11:00 AM: food: rxbar, water
12:00 PM: food: char hut: 2 x chicken on a pita (one with bacon), banana, water
02:00 PM: food: rxbar
03:30 PM: food: kilwins: double peanutbutter milkshake with whipped cream, omg omg omg omg
08:00 PM: food: prunes, bread, water
workout: MPS Superhero 5k: 1st OA @ 18:05 official. Easy effort for a 5k PR (-7s): 17.43 unofficial
@ {5:37, 5:47, 5:43, 54s/5:21}. Big hill @ 1.5 mi wrecked my second split. \o/- https://www.strava.com/activities/1433966749
- http://www.splitsecondtiming.com/results/2018/mps2018.php (edit: official adding results)
the last 0.1 said 0.17 for me. felt like it too based on the mile markers.
good stuff. great event with a great cause.
the guy on a bike who was leading me through the course stopped midway up the hill, he was like F that. lol.
also since this was the first ever MPS Superhero 5k, I have the course record! *trollface*
some little kid lead us out at the start .. he was running pretty fast I was impressed. He was moving for ~300m.
I thought this was going to be a completely flat 5k.. lol'd up the hill.
workout: after 5k race: middle-long run on a hilly path - love hilly long runs!!! 9 mi @ 7:5X-7:4X
- https://www.strava.com/activities/1434247233
eventually started pushing the pace up the hills. fun stuff.
will post more later but,
official 18:05 (long by ~0.7 mi I think): http://www.splitsecondtiming.com/results/2018/mps2018.php
17:43 unofficial! new 5k PR by 7s.
- https://www.strava.com/activities/1433966749
5:37, 5:48 (hill at 1.5 which took me into the low 6's), 5:43, 0.17 @ 5:21.
Felt like I was in all splits sub-5:40 today.. crazy. The first 5:37 was very easy, relaxing/effortless easy.
ran the whole thing solo too .. that's why the 5k itself was easy .. just ran at a steady pace, no one to battle with etc.
also, while doing my middle-long run after, hundreds of people at the park running/sprinting hills etc.. like this:
6399
Strength, Power, Reactivity, & Speed Discussion / Re: Could he be lying about his squat?
« on: March 03, 2018, 08:28:55 pm »
btw:
Bingtian just PB'd & hit 6.42 for 60m, second to Coleman:
https://www.theguardian.com/sport/2018/mar/03/christian-coleman-world-indoors-60m-gold
beast.
Bingtian just PB'd & hit 6.42 for 60m, second to Coleman:
https://www.theguardian.com/sport/2018/mar/03/christian-coleman-world-indoors-60m-gold
beast.
6400
Strength, Power, Reactivity, & Speed Discussion / Re: Could he be lying about his squat?
« on: March 03, 2018, 08:27:42 pm »You don't have to be muscular or bulky to run fast but you have to be able to move a certain amount of weight at a fast rate, lifting heavy weights is not as important as getting fast on the track but lifting 100lbs is RIDICULOUS for a world class sprinter
it could be ridiculous but, what really is ridiculous would be staying in your comfort zone when it comes to actual track work - and who you train with etc. If he's not surrounding himself with monsters, then ya, awful for his development.
that'd be interesting if Christophe moved to Jamaica several years back .. it'd be like The Robertson bros who moved to Kenya at ~16-17, and became some of the best runners in the world.
any people moving to Jamaica like that? That'd be cool to follow.. also, if it's not happening, it should be.
peace!
6401
Pics, Videos, & Links / Re: The Training Gear/Tools Thread
« on: March 03, 2018, 07:47:11 pm »
uhoh .. skydio
https://www.facebook.com/SkydioHQ/
https://www.skydio.com/
<a href="http://www.youtube.com/watch?v=gsfkGlSajHQ" target="_blank">http://www.youtube.com/watch?v=gsfkGlSajHQ</a>
<a href="http://www.youtube.com/watch?v=zfS0P-40_Bo" target="_blank">http://www.youtube.com/watch?v=zfS0P-40_Bo</a>
2500 .. pricey but .. going to look into it. don't like the cam quality right out of the gate, on the clips i've seen.
https://www.facebook.com/SkydioHQ/
https://www.skydio.com/
2500 .. pricey but .. going to look into it. don't like the cam quality right out of the gate, on the clips i've seen.
6402
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 03, 2018, 12:48:43 pm »
will post more later but,
official 18:05 (long by ~0.07 mi I think): http://www.splitsecondtiming.com/results/2018/mps2018.php
17:43 unofficial! new 5k PR by 7s.
- https://www.strava.com/activities/1433966749
5:37, 5:48 (hill at 1.5 which took me into the low 6's), 5:43, 0.17 @ 5:21.
Felt like I was in all splits sub-5:40 today.. crazy. The first 5:37 was very easy, relaxing/effortless easy.
ran the whole thing solo too .. that's why the 5k itself was easy .. just ran at a steady pace, no one to battle with etc.
also, while doing my middle-long run after, hundreds of people at the park running/sprinting hills etc.. like this:
official 18:05 (long by ~0.07 mi I think): http://www.splitsecondtiming.com/results/2018/mps2018.php
17:43 unofficial! new 5k PR by 7s.
- https://www.strava.com/activities/1433966749
5:37, 5:48 (hill at 1.5 which took me into the low 6's), 5:43, 0.17 @ 5:21.
Felt like I was in all splits sub-5:40 today.. crazy. The first 5:37 was very easy, relaxing/effortless easy.
ran the whole thing solo too .. that's why the 5k itself was easy .. just ran at a steady pace, no one to battle with etc.
also, while doing my middle-long run after, hundreds of people at the park running/sprinting hills etc.. like this:
6403
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: March 02, 2018, 04:46:54 pm »6404
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: March 02, 2018, 04:38:16 pm »6405
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 02, 2018, 04:26:34 pm »
light day.
03/02/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 05:30 AM
log:
05:45 AM: food: water
06:15 AM: workout: fasted very light morning trot (grass/no watch): 7 mi @ 7:XX to 6:4X ::: was surprised to see what my lap paces were. heh ::: late signup 5k race tomorrow!
07:45 AM: food: rxbar, 2 x banana, water
08:30 AM: food: rxbar, banana, water
10:00 AM: food: whole foods: egg sandwich, chicken briyani, chocolate cookie, water
11:30 AM: food: work: coffee + 4 cream + 4 sugar
01:30 PM: food: flat bread chicken pizza, lots of water w/ lemon
07:00 PM: food: rxbar, beet juice, water
08:00 PM: food: prunes, cashews, water
TODO: dinner snack, leg drain?
workout: fasted very light morning trot (grass/no watch): 7 mi @ 7:XX to 6:4X ::: was surprised to see what my lap paces were. heh ::: late signup 5k race tomorrow!
- https://www.strava.com/activities/1432524439
just going to try and get top 3 in this 5k, then do a long run on the hills at the same park. 5k course is flat I think.
03/02/2018
bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left calf/soleus barely, right peroneal/ankle slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7
wakeup = 05:30 AM
log:
05:45 AM: food: water
06:15 AM: workout: fasted very light morning trot (grass/no watch): 7 mi @ 7:XX to 6:4X ::: was surprised to see what my lap paces were. heh ::: late signup 5k race tomorrow!
07:45 AM: food: rxbar, 2 x banana, water
08:30 AM: food: rxbar, banana, water
10:00 AM: food: whole foods: egg sandwich, chicken briyani, chocolate cookie, water
11:30 AM: food: work: coffee + 4 cream + 4 sugar
01:30 PM: food: flat bread chicken pizza, lots of water w/ lemon
07:00 PM: food: rxbar, beet juice, water
08:00 PM: food: prunes, cashews, water
TODO: dinner snack, leg drain?
workout: fasted very light morning trot (grass/no watch): 7 mi @ 7:XX to 6:4X ::: was surprised to see what my lap paces were. heh ::: late signup 5k race tomorrow!
- https://www.strava.com/activities/1432524439
just going to try and get top 3 in this 5k, then do a long run on the hills at the same park. 5k course is flat I think.