6631
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6632
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 31, 2018, 12:21:50 pm »
CIM has pace groups/pace teams, including 2:45 pace group to help women make the US Olympic Trials:
https://runsra.org/california-international-marathon/pace-team/
pretty cool.
https://runsra.org/california-international-marathon/pace-team/
pretty cool.
6633
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 31, 2018, 11:13:43 am »
2 runners walking, post long run. sick.
cheptegei warming up.
cheptegei warming up.
6634
Boxing / Re: Misc Boxing News
« on: January 31, 2018, 11:10:56 am »Canelo vs Gennady Finalized for May 5th. Man that took long. They both wanted it yet still picky over fine details. There won't be rematch like first match because they want to win and not do rematch but if ggg wins then they want rematch.
It took from september/october till now to agree to the rematch. But at last it's finally here.
http://www.boxingscene.com/canelo-vs-golovkin-rematch-finalized-5-hbo-ppv--124754
Arum on board to match up linares with lomachenko.
awesome! btw, you mean if canelo wins, ggg will want a rematch, i imagine?
glad it's finalized tho .. i'm going with Canelo again
but just not sure if he can fix/has fixed that conditioning. if he doesn't, it'll play out similarly.. if he does, he'll be able to outbox GGG even more impressively.dno.
sick tho.
6635
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 31, 2018, 09:35:47 am »
rest/bw workout
01/31/2018
bw = 143
bw before bed last night = 146
soreness = lats moderate, chest slightly, calves barely
aches/injuries = left "ankle/achilles" slightly
cramping = none / heart burn at 4 AM
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM
log:
07:40 AM: food: oatmeal w/ blueberries & honey/sea salt, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
02:30 PM: food: kapow: chicken pad thai with egg, tons of water
03:00 PM: food: pistachio gelato
07:00 PM: food: 4 x egg sandwich on toasted sourdough rye, 2 x avocado toast on sourdough rye, banana, water
08:30 PM: leg drain: 30 min
09:30 PM: food: almond milk
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions: x 10
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 8
S2: pushups: BW x 15
S2: standing single leg abductions: x 10
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg abductions: x 10
S3: calf raise variation: BW x 10
S4: dead hang ng pullup, 5sec pause at the top: BW x 5
S4: full dips, 5sec pause at the bottom: BW x 5
S4: standing single leg abductions: x 10
S5: calf raise variation: BW x 10
S5: dead hang chinups, 5sec pause at the top: BW x 5
S5: close grip pushups, 5sec pause at the bottom: BW x 5 (lol)
S5: standing single leg abductions: x 10
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg abductions: x 10
S6: calf raise variation: BW x 10
nice workout. feel stronger than last session BUT still sore, so it affected me.
01/31/2018
bw = 143
bw before bed last night = 146
soreness = lats moderate, chest slightly, calves barely
aches/injuries = left "ankle/achilles" slightly
cramping = none / heart burn at 4 AM
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 9
wakeup = 07:30 AM
log:
07:40 AM: food: oatmeal w/ blueberries & honey/sea salt, banana, water
08:15 AM: workout: bw
09:15 AM: food: protein + vanilla almond milk, banana, water
02:30 PM: food: kapow: chicken pad thai with egg, tons of water
03:00 PM: food: pistachio gelato
07:00 PM: food: 4 x egg sandwich on toasted sourdough rye, 2 x avocado toast on sourdough rye, banana, water
08:30 PM: leg drain: 30 min
09:30 PM: food: almond milk
workout: bw
- 08:15 AM
S1: dead hang ng pullups: BW x 10
S1: full dips: BW x 12
S1: standing single leg abductions: x 10
S1: calf raise variation: BW x 10
S2: dead hang chinups: BW x 8
S2: pushups: BW x 15
S2: standing single leg abductions: x 10
S2: calf raise variation: BW x 10
S3: dead hang wide grip pullups: BW x 6
S3: full dip variation (hips abducted): BW x 10
S3: standing single leg abductions: x 10
S3: calf raise variation: BW x 10
S4: dead hang ng pullup, 5sec pause at the top: BW x 5
S4: full dips, 5sec pause at the bottom: BW x 5
S4: standing single leg abductions: x 10
S5: calf raise variation: BW x 10
S5: dead hang chinups, 5sec pause at the top: BW x 5
S5: close grip pushups, 5sec pause at the bottom: BW x 5 (lol)
S5: standing single leg abductions: x 10
S5: calf raise variation: BW x 10
S6: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S6: full dip variation (hips abducted): BW x 10
S6: standing single leg abductions: x 10
S6: calf raise variation: BW x 10
nice workout. feel stronger than last session BUT still sore, so it affected me.
6636
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: January 30, 2018, 09:36:47 pm »6637
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: January 30, 2018, 07:41:55 pm »
http://www.adarq.org/progress-journals-experimental-routines/gukl-does-531/msg138964/#msg138964
i'll post it!
i'll post it!
But now time for a LIFE
today I found out I passed my med school finals, will graduate with honours and then begin work as doctor in August after 6 years of straight slaving and being broke 24/7.
Party time!
6638
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 30, 2018, 07:33:50 pm »
I love this photo:
some food:
some food:
6639
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 30, 2018, 07:11:31 pm »
This photo I took ...... is SOLID. #truth
6640
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 30, 2018, 06:29:39 pm »
6641
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 30, 2018, 04:43:15 pm »
Molly Friel -> qualified for olympic trials at age 50
https://www.runnersworld.com/masters/california-woman-qualifies-for-olympic-marathon-trials-at-age-50
great stuff.
also a podcast, will listen later:
https://itunes.apple.com/us/podcast/the-rambling-runner/id1257440830?mt=2&i=1000400929976
- interview notes:
- CIM = best marathon
- pacers for pace groups at CIM talk & help the runners alot, keep their mind off things
- she doesn't stretch
- biggest advice: take a yoga class, strength train, take the recovery stuff serious
athlinks:
https://www.athlinks.com/athletes/34060428/results
https://www.runnersworld.com/masters/california-woman-qualifies-for-olympic-marathon-trials-at-age-50
great stuff.
also a podcast, will listen later:
https://itunes.apple.com/us/podcast/the-rambling-runner/id1257440830?mt=2&i=1000400929976
- interview notes:
- CIM = best marathon
- pacers for pace groups at CIM talk & help the runners alot, keep their mind off things
- she doesn't stretch
- biggest advice: take a yoga class, strength train, take the recovery stuff serious
athlinks:
https://www.athlinks.com/athletes/34060428/results
6642
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 30, 2018, 11:32:43 am »
2nd photo is sick
6643
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 30, 2018, 11:16:01 am »sick shot.
nice hops on that power skip.
6644
800m+ Running and/or Conditioning / Re: Middle to Long distance physique pics
« on: January 30, 2018, 11:14:16 am »6645
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 30, 2018, 10:38:21 am »
track, then rest!
Didn't know if i'd be able to run today ... felt good. Turns out, ran very well. hah.
01/30/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly, DOMS: lats moderate, chest slightly, biceps slightly
aches/injuries = calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: ~4 (hard time falling asleep, sucked).
wakeup = 04:50 AM
log:
05:00 AM: food: eat quick!! oatmeal + sea salt + tons of honey, water
05:45 AM: workout: morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
07:00 AM: food: rxbar/protein bar
08:00 AM: food: double chocolate chip muffin, protein + vanilla almond milk
02:00 PM: food: 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, banana, water
08:15 PM: leg drain: 30 minutes
09:00 PM: food: 2 x banana, protein + almond milk, water
workout:
morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
- https://www.strava.com/activities/1382824539
weather was unexpectedly cool as well, great day.
didn't get much sleep (maybe 4 hours?) but felt great.
i think that "long run" i did on sunday woke my lungs up.
btw, beastmode woman recap: she was feeling run down from this weekend (hard 5k saturday, pacing half for a friend @ ~8:50 on sunday). anyway, still destroyed the w/o. Hung with the "fast group" (fastest men) like usual and crushed the 800's. nuts.
^^ will recap on occasion because she's motivating. you can see she was feeling run down & that's what she said, workout seemed a little harder than it should have been, but she just knows how to push herself & fight the pain, so competitive. #impressiveAf.
Didn't know if i'd be able to run today ... felt good. Turns out, ran very well. hah.
01/30/2018
bw = 143
bw before bed last night = ?
soreness = calves slightly, DOMS: lats moderate, chest slightly, biceps slightly
aches/injuries = calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: ~4 (hard time falling asleep, sucked).
wakeup = 04:50 AM
log:
05:00 AM: food: eat quick!! oatmeal + sea salt + tons of honey, water
05:45 AM: workout: morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
07:00 AM: food: rxbar/protein bar
08:00 AM: food: double chocolate chip muffin, protein + vanilla almond milk
02:00 PM: food: 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, banana, water
08:15 PM: leg drain: 30 minutes
09:00 PM: food: 2 x banana, protein + almond milk, water
workout:
morning track workout with Loco Rio: no w/u (eek), 4 x 7' on/3' jog @ {5:59+6:04, 5:53+6:02, 6:00+6:06, 5:51+6:01}, 3 x 800m on/400m jog @ {2:54/5:45, 2:56/5:49, 2:43.5/5:27} ::: felt better than expected!
- https://www.strava.com/activities/1382824539
weather was unexpectedly cool as well, great day.
didn't get much sleep (maybe 4 hours?) but felt great.
i think that "long run" i did on sunday woke my lungs up.
btw, beastmode woman recap: she was feeling run down from this weekend (hard 5k saturday, pacing half for a friend @ ~8:50 on sunday). anyway, still destroyed the w/o. Hung with the "fast group" (fastest men) like usual and crushed the 800's. nuts.
^^ will recap on occasion because she's motivating. you can see she was feeling run down & that's what she said, workout seemed a little harder than it should have been, but she just knows how to push herself & fight the pain, so competitive. #impressiveAf.