6706
Pics, Videos, & Links / Re: The Motivational Thread
« on: January 23, 2018, 04:02:25 pm »
Just a small clip. I love it, especially because it's "words during a press conf" by LEBRON.
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6707
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 23, 2018, 11:07:59 am »
legs feel incredible.. grass runs ftw.
rest day!
need to wakeup at ~4:30 AM tomorrow so, hopefully these last two days of waking up late didn't wreck me
01/23/2018
bw = 143
^ weight dropping back down pretty fast it seems.
bw before bed last night = ?
soreness = quads slightly
aches/injuries = 2nd toenails on both feet wrecked
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 07:00 AM (slept in)
log:
07:45 AM: food: oatmeal with honey, protein + vanilla almond milk, lots of water
11:30 AM: leg drain: 35 minutes
02:30 PM: food: lots of fresh sourdoug multigrain, spinach/mixed greens salad with roasted garlic/tomatoes/asiago/spanish olive oil/pink sea salt/cashews, water
05:00 PM: food: water
08:30 PM: food: water, protein + almond milk, 2 x banana
rest day!
need to wakeup at ~4:30 AM tomorrow so, hopefully these last two days of waking up late didn't wreck me
01/23/2018
bw = 143
^ weight dropping back down pretty fast it seems.
bw before bed last night = ?
soreness = quads slightly
aches/injuries = 2nd toenails on both feet wrecked
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 8
wakeup = 07:00 AM (slept in)
log:
07:45 AM: food: oatmeal with honey, protein + vanilla almond milk, lots of water
11:30 AM: leg drain: 35 minutes
02:30 PM: food: lots of fresh sourdoug multigrain, spinach/mixed greens salad with roasted garlic/tomatoes/asiago/spanish olive oil/pink sea salt/cashews, water
05:00 PM: food: water
08:30 PM: food: water, protein + almond milk, 2 x banana
6708
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: January 23, 2018, 10:26:00 am »
female high school national (US) record:
Quote
Katelyn Tuohy cementing herself into the record books. Solo 15:37.12 to break the HS 5K National record!!
6709
800m+ Running and/or Conditioning / Re: Middle to Long distance physique pics
« on: January 23, 2018, 10:21:13 am »
Nijel Amos, 800m (1:41:XX)
dude has a sh*t ton of swag also.
"you're always one decision away from a totally different life."
true shit.
dude has a sh*t ton of swag also.
"you're always one decision away from a totally different life."
true shit.
6710
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 23, 2018, 09:17:00 am »Totally unrelated to your journal but I've been watching 'Last Chance U' on Netflix, which is a football documentary about players from East Mississippi Community College and there was a player called John Franklin III who used to play football for Florida State University (FSU) and was also part of their track team. Anyway I'm not sure if it's the same guy but there's a John Franklin on All Athletics and he ran a 5km in 15:03
http://www.all-athletics.com/node/397824
55m ind. 6.67 Jonesboro (USA) 28.01.2012
60m ind. 6.82 Albuquerque (USA) 25.01.2014
100m 10.64 +1.1 Atlanta (USA) 16.05.2014
100m 10.50 +5.9 Coffeyville (USA) 06.05.2011
200m 21.47 0.0 Jacksonville (USA) 05.05.2012
200m ind. 22.10 Fayetteville (USA) 11.02.2012
400m 50.90 Chicago (USA) 10.05.2014
5000m 15:03.04 Eagle Rock (USA) 06.05.2017
4x100m 39.93 Ruston (USA) 16.03.2013
4x200m 1:29.02 Commerce (USA) 29.04.2016
that's a pretty ridiculous stat line.. just odd to see the 5000m thrown in there. maybe an error lmao? I mean you'd expect to see some 1500's, 3k, as well, etc.
if it's legit, that's a crazy range of speed .. goals++
6711
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 23, 2018, 09:15:29 am »man low-7's is a *run* for me. lot of work to do to catch up to where you're at. i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.
yeah, adarq just dropped pretty much a casual 1:40 half on a "light" run, that's good shit for anyone.
hah! thanks man!
ya I wanted to keep it going, but lights out + grass = have to slow way down or stop.. too risky. There's lots of little ditches etc, which I actually like, but not if I can't see them.
also I was holding my phone the entire time (bad decision to bring it), and wore my big knife instead of little one, dug into my hip so bad, was annoying. I brought the phone to prevent me from hitting too fast of paces, but, just felt good so kept the pace reasonable.
I need to get to ~6:0X for 13.1 by March 24th...............
lots of work to do.
6712
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 23, 2018, 09:12:25 am »man low-7's is a *run* for me. lot of work to do to catch up to where you're at.
hah. ya. you're taking the gradual approach, which is what I did initially as well. I think it's working good. Easing into it is important. The key, just like anything else, is consistency.
also remember, my 2nd best 5k was the first week I got my garmin watch, that was like 2 years ago. I should be able to crush that now but, just interesting.
I'm naturally better at running "slow/moderate" for a long time, I think. I mean now i'm realizing that all I have to do is be able to hit like, 6:00 for 26.2 and I could possibly win the Miami Marathon, wtf? That's now on my road map
One thing I know i'm "gifted at", is doing something simple for a very long time. That's also a reason you historically told me to do ultra's etc, which i'm not sure if you noticed in a previous post, i'll be doing one next year That 6 hour race.so ya, time to integrate all of the components: speed, distance etc.
Quote
i'm avoiding joining strava because i spend enough time on social media as it is, so i'm just chasing your training instead.
totally understand that. strava is really great though. IMHO, i'd join. Even if it's just following me/Joe/Coges etc. Joe/I post more workouts, Coges will eventually
it's much less of a time waster .. I rarely check it. People aren't chatting on there much etc, just workouts being synced automatically, a few "kudos" (thumbs up), and an occasional comment etc.
That's my favorite running site by far. I follow like ~50 people or so, and it doesn't distract me/take up much time at all.
my 2 cents
plus there's an adarq.org run squad (group), with no photo for the avatar!!
6713
Football / Re: 2017-2018 NFL Season
« on: January 22, 2018, 11:33:38 pm »Watching the highlights, my first ever nfl game when I am rooting for a team.
I like how they run and manouvre and touch down so exciting. The eagles when it's their turn to throw they hold the ball for long time and the team sometimes do good job in stopping people getting to him especially that 21 point touch down. one guy was arms reach away but could not reach lol.
Eagles ftw
Need to learn the rules
EDIT: Found this nice tutorial. Funny to see the number of yellow flags being thrown in.<a href="http://www.youtube.com/watch?v=Ddwp1HyEFRE" target="_blank">http://www.youtube.com/watch?v=Ddwp1HyEFRE</a>
Superbowl is already almost here Eagles vs Patriots. Comeon Eagles
it's cool that you enjoy it.
Eagles/Pats should be solid .. hope Brady & the Pats heal up a bit more, going to be tough for them if they are still really banged up. Eagles are no joke this year.
the athleticism on the field can be absolutely mindblowing. It's a very brutal game, glad they are cleaning it up a bit.
6714
Football / Re: 2017-2018 NFL Season
« on: January 22, 2018, 11:31:52 pm »vikings/saints game was one of the best i've ever watched.
the play to end the game is up there with the greatest moments in sports i've ever seen. jaw. dropped. incredible.
NFL playoffs = mind blowing as always.
my family and i were driving home from new hampshire during most of this game. by pure coincidence, we stopped to get dinner with 3:00 to go and it was on a little tv in the corner of the rest stop. we got our sandwiches and watched through the end. great timing. what a finish.
damn. and ya man, i'm glad I saw that. will never forget that, just like i'll never forget the "music city miracle".
NFL playoffs/superbowl has some of the most insane finishes.
FWIW, Lebron's "BLOCK" and Kyrie's 3 to beat GSW ranks up there with some of the NFL finishes i've seen.
6715
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2018, 11:14:49 pm »
up way too late. shit. not good.
01/22/2018
bw = 144
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = 2nd toenails on both feet wrecked, blister on bottom of left foot, some spots in my right calf
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = bleh
hours sleep: 8
wakeup = 07:30 AM (slept in)
log:
07:45 AM: food: oatmeal, 3carb drink (not taking that again for a while), water
08:30 AM: workout: lame workout - got interrupted by millions of PE kids invading the track - some 150's at the end @ ok pace
10:00 AM: workout: bw
10:15 AM: food: protein + almond milk, banana, water
01:00 PM: food: HUGE ENORMOUS veggie sub omg. was good too, water
02:00 PM: food: coffee in the "office" with 4 cream 3 sugar
05:30 PM: food: protein bar, water
06:00 PM: food: lots of water
07:00 PM: workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
09:00 PM: food: almond milk + protein, water, 3 x banana
workout: BW
- 10 AM
- dead hang ng pullups: BW x 9
- full dips: BW x 10
workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
- - https://www.strava.com/activities/1370621459
someone needs to replace all asphalt roads with hard packed grass, clay, or dirt. #kenyalife
decent for the effort/surface. nice.
wanted to keep going, but they shut the lights off.. probably a good thing.
not good.01/22/2018
bw = 144
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = 2nd toenails on both feet wrecked, blister on bottom of left foot, some spots in my right calf
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = bleh
hours sleep: 8
wakeup = 07:30 AM (slept in)
log:
07:45 AM: food: oatmeal, 3carb drink (not taking that again for a while), water
08:30 AM: workout: lame workout - got interrupted by millions of PE kids invading the track - some 150's at the end @ ok pace
10:00 AM: workout: bw
10:15 AM: food: protein + almond milk, banana, water
01:00 PM: food: HUGE ENORMOUS veggie sub omg. was good too, water
02:00 PM: food: coffee in the "office" with 4 cream 3 sugar
05:30 PM: food: protein bar, water
06:00 PM: food: lots of water
07:00 PM: workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
09:00 PM: food: almond milk + protein, water, 3 x banana
workout: BW
- 10 AM
- dead hang ng pullups: BW x 9
- full dips: BW x 10
workout: evening light long run: GRASS: 1 w/u, 10 miles @ mostly low 7's + (2) 6:5X's, 1 c/d
- - https://www.strava.com/activities/1370621459
someone needs to replace all asphalt roads with hard packed grass, clay, or dirt. #kenyalife
decent for the effort/surface. nice.
wanted to keep going, but they shut the lights off.. probably a good thing.
6716
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2018, 07:14:40 pm »
LMFAOFOMAOFMAFOMAFOAMFAO
that is funny sh*t.
it's actually a cool concept created by accident: have your boss work from your house day.
that is funny sh*t.
it's actually a cool concept created by accident: have your boss work from your house day.
6717
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 22, 2018, 03:42:27 pm »22-01-18
Morning BW: 71.2kg [really surprised by this one, spent a lot of yesterday sitting around eating crisps]
Workout
Chins
BW x 4
+10 x 2
+20 x 1
+25 x 1
+30 x 1 [this was not quite maximal, so I am pretty close already to a 1.5xBW chin]
+15 x 4, 4, 4
Squats
Bar x Lots
40 x 5
60 x 3
80 x 2
90 x 5, 5, 5
OHP
Bar x 7
30 x 3
40 x 4, 4, 4
V-Bar Cable Row
47 x 16, 16
Dips
BW x 15, 12, 7
Hammer Curls
14 x 10, 8
12 x 9
Workout 2
Run - 4.90mi in 45:24 [pace: 9:08, 9:18, 9:43, 9:05, 9:05]
Notes
Flagged quite hard after the second set of dips. Curls were pretty crumby, but I guess elbow flexors were pretty zonked from chins and rows at that point, so no big deal.
I think that, given the race on Friday, I will try to get in a double [i.e. lift + run] today and Wednesday, but have rest days on Tues/Thurs.
Edit: Decent run. Cadence experiment continues to pay dividends -- average SPM of 180 today. Felt fairly natural though required occasional mental effort. Hopefully will become subconscious soon.
nice! ya, < 175 SPM seems to be way less efficient. I think the lowest one could go while being efficiently fast is 175. 180+ is usually where most people end up. Elites and such most often end up in the ~190's from what i've seen. Fast turnover with decent strength = movin`.
Quote
Went to scout the course I'll be racing on Friday. First mile ends in somewhat of an uphill, but then there's a fair amount of downhill from ~1-2.5mi into the race. Shall consider my splits with this in mind. It's a really pretty course, too, through a gorgeous park and circling a lovely lake.
yea I checked some of the photos for that park, beautiful. that's going to be a fun day.
looks top notch.
Quote
Also, I got into my first choice law school!
whoa@)$(!@$)(!@$)!@($!@)
congrats dude!
6718
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2018, 03:39:23 pm »in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.
kinda fun.
lmfao!
wtf lol, this is one of the strangest things i've read. some great reversal in the force of nature is involved here.
lmfao!!
ya he got an office to try and pro things up .. not required to go in much. but, going to go in at least 2x/week i think, to get things done with the "team" (3 people) lmfao. Plus, FAU track isn't too far away etc. So I could schedule some run sessions around this, stuff like that. I'd like to just run around this area of Boca Raton tho, it's really nice. Might do that next week.
been fun so far.. got a good amount of stuff done, also had a nice veggie sub - walking distance to tons of restaurants. the office is in a very nice area.
6719
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2018, 12:33:25 pm »
in case anyone didn't know, i've been working from home the last few years.. my boss got an office ~30 min away, so decided to come in and work here today.
kinda fun.
lmfao!
kinda fun.
lmfao!
6720
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 21, 2018, 09:14:58 pm »
quick journaling. didn't get what i wanted to get done today for work, annoyed, lame. too much goofing off fml.
01/21/2018
bw = 145
bw before bed last night = 151
soreness = quads moderate, hamstrings slightly, calves slightly, back (muscles) slightly
aches/injuries = 2nd toenails on both feet wrecked
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7.5
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal
07:30 AM: workout: light morning recovery walk, quads/hamstrings sore: 4 hours @ ~13.8 miles, grass/rocks/dirt ::: legs felt better at 4 hours than they did at 2 hours 8|
11:30 AM: food: almond milk + protein, banana, water
12:30 PM: food: sauteed yam, salad, pizza, water
02:00 PM: leg drain: 30 minutes
03:00 PM: food: almond milk + protein, water
06:00 PM: food: banana, prunes, water, almond milk + protein
06:30 PM: stretch: soleus during dishes (probably too much bleh), quads a bit
workout: light morning recovery walk, quads/hamstrings sore: 4 hours @ ~13.8 miles, grass/rocks/dirt ::: legs felt better at 4 hours than they did at 2 hours 8|
- https://www.strava.com/activities/1368388648
toenails love to get wrecked.
workout: BW
- 11 AM
- dead hang ng pullups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20
workout: BW
- 2:30 PM
- dead hang chinups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20
workout: BW
- 5 PM
- dead hang wide grip pullups: BW x 5
- full dips: BW x 9
- calf raises, pause at top: BW x 20
01/21/2018
bw = 145
bw before bed last night = 151
soreness = quads moderate, hamstrings slightly, calves slightly, back (muscles) slightly
aches/injuries = 2nd toenails on both feet wrecked
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7.5
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal
07:30 AM: workout: light morning recovery walk, quads/hamstrings sore: 4 hours @ ~13.8 miles, grass/rocks/dirt ::: legs felt better at 4 hours than they did at 2 hours 8|
11:30 AM: food: almond milk + protein, banana, water
12:30 PM: food: sauteed yam, salad, pizza, water
02:00 PM: leg drain: 30 minutes
03:00 PM: food: almond milk + protein, water
06:00 PM: food: banana, prunes, water, almond milk + protein
06:30 PM: stretch: soleus during dishes (probably too much bleh), quads a bit
workout: light morning recovery walk, quads/hamstrings sore: 4 hours @ ~13.8 miles, grass/rocks/dirt ::: legs felt better at 4 hours than they did at 2 hours 8|
- https://www.strava.com/activities/1368388648
toenails love to get wrecked.
workout: BW
- 11 AM
- dead hang ng pullups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20
workout: BW
- 2:30 PM
- dead hang chinups: BW x 7
- full dips: BW x 9
- calf raises: BW x 20
workout: BW
- 5 PM
- dead hang wide grip pullups: BW x 5
- full dips: BW x 9
- calf raises, pause at top: BW x 20