6766
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 18, 2018, 09:52:47 am »
great photo of Jake Robertson celebrating post Houston Marathon.
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6767
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 18, 2018, 09:52:09 am »
Allie Kieffer training in Kenya!
6768
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 18, 2018, 09:46:32 am »<a href="http://www.youtube.com/watch?v=ZXhzUlhLfW4" target="_blank">http://www.youtube.com/watch?v=ZXhzUlhLfW4</a>
wrong thread.. lol.
ya i remember that, Hart deserves some props on that one.
6769
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 18, 2018, 08:48:30 am »
South Florida running is getting alot more pro lately.. Look at these two "posters" from this Loco Rio "club/community". They are the ones I ran with for the ultra relay.
^^ those are some solid training sessions.
That's impressive... this team is raising the bar. Looks like they are going to compete with "Runner's Depot", who seems to dominate the local running scene around here. RDepot & Loco Rio also work together tho, RDepot sponsors stuff & contributes etc. I like this Loco Rio approach tho, those posters are impressive.
I'm going to their long run this saturday, 10 mile tempo @ ~7 min/mi.
^^ those are some solid training sessions.
Quote
Loco Rio is proud to announce the launch of the Pronghorn Racing Team.
The pronghorn antelope is the fastest land animal in North America and can run 55 mph for half a mile and 35 mph for 4 miles! We felt "Pronghorns" was the ideal name for our racing team because of their blazing speed and legendary endurance.
The standards are tough (faster than a BQ for the marathon), but we want qualifying for the Pronghorn Racing Team to be a challenge and an achievement.
We will continue our committment to runners of all levels and the racing team will just be an added feature of Loco Rio.
#locorio #pronghornracing #nolimits #trialofmiles
That's impressive... this team is raising the bar. Looks like they are going to compete with "Runner's Depot", who seems to dominate the local running scene around here. RDepot & Loco Rio also work together tho, RDepot sponsors stuff & contributes etc. I like this Loco Rio approach tho, those posters are impressive.
I'm going to their long run this saturday, 10 mile tempo @ ~7 min/mi.
6770
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 18, 2018, 08:44:30 am »Quoteya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter" and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.
I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappearedRunning economy improves considerably the leaner you are, from my experience.
peace!
This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.
exactly .. non-stop effort changes the game dramatically.
Quote
Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.
yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.
For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.
For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices
Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).Quote
As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.
yup! nice. not drinking too much is an easy thing to knock off, or should be at least!
i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.
peace!
6771
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 18, 2018, 08:37:14 am »
rest day.
also, going back to lacto(whey not milk)-vegan .. dno if i'll bring in eggs, going to try not to for now.
01/18/2018
bw = 147
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, bottoms of feet slightly, calves slightly, hips slightly
aches/injuries = right adductor "insertion" slightly - felt tweaked yesterday after the track, but it's improved considerably since yesterday
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8
wakeup = 05:00 AM
log:
05:30 AM: food: oatmeal + honey, almond milk + protein, water
08:00 AM: food: 3 x big shredded wheat in almond milk with honey, 3 x banana, water
02:30 PM: stretch: some light stretching (hamstrings/quads)
03:00 PM: food: almond milk + protein
03:15 PM: workout:
light walk: legs wrecked (quads/hamstrings = toast): 1 mile w/u, 5 miles @ 14:{3-4}X pace ::: Worked hard on posture ::: Breaking in new long distance training shoes (Brooks Hyperion) - 2x the weight of my racing flats (6.4oz), I like em
06:30 PM: food: 2 x sauteed yam in olive oil/pink sea salt, strawberries, some blue corn chips (need to stop this, makes me feel like shit), water
07:00 PM: leg drain: 35 minutes
workout: light walk: legs wrecked (quads/hamstrings = toast): 1 mile w/u, 5 miles @ 14:{3-4}X pace ::: Worked hard on posture ::: Breaking in new long distance training shoes (Brooks Hyperion) - 2x the weight of my racing flats (6.4oz), I like em
- https://www.strava.com/activities/1363782500
new long distance running shoes, only 6.4 oz too!
Brook Hyperion
http://www.brooksrunning.com/en_us/brooks-hyperion-mens-running-shoes/110234.html?dwvar_110234_color=058&dwvar_110234_width=D
tried on a bunch of shoes, these felt great the instant I put them on. they felt great while walking too!
also, going back to lacto(whey not milk)-vegan .. dno if i'll bring in eggs, going to try not to for now.
01/18/2018
bw = 147
bw before bed last night = ?
soreness = quads moderate, hamstrings slightly, bottoms of feet slightly, calves slightly, hips slightly
aches/injuries = right adductor "insertion" slightly - felt tweaked yesterday after the track, but it's improved considerably since yesterday
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8
wakeup = 05:00 AM
log:
05:30 AM: food: oatmeal + honey, almond milk + protein, water
08:00 AM: food: 3 x big shredded wheat in almond milk with honey, 3 x banana, water
02:30 PM: stretch: some light stretching (hamstrings/quads)
03:00 PM: food: almond milk + protein
03:15 PM: workout:
light walk: legs wrecked (quads/hamstrings = toast): 1 mile w/u, 5 miles @ 14:{3-4}X pace ::: Worked hard on posture ::: Breaking in new long distance training shoes (Brooks Hyperion) - 2x the weight of my racing flats (6.4oz), I like em
06:30 PM: food: 2 x sauteed yam in olive oil/pink sea salt, strawberries, some blue corn chips (need to stop this, makes me feel like shit), water
07:00 PM: leg drain: 35 minutes
workout: light walk: legs wrecked (quads/hamstrings = toast): 1 mile w/u, 5 miles @ 14:{3-4}X pace ::: Worked hard on posture ::: Breaking in new long distance training shoes (Brooks Hyperion) - 2x the weight of my racing flats (6.4oz), I like em
- https://www.strava.com/activities/1363782500
new long distance running shoes, only 6.4 oz too!
Brook Hyperion
http://www.brooksrunning.com/en_us/brooks-hyperion-mens-running-shoes/110234.html?dwvar_110234_color=058&dwvar_110234_width=D
tried on a bunch of shoes, these felt great the instant I put them on. they felt great while walking too!
6772
Nutrition & Supplementation / The GUILT/SCARE you into going/staying vegan thread
« on: January 18, 2018, 06:34:17 am »
This thread is for occasionally bad images/videos regarding the meat/animal product industry.
Well, it'd be nice not to have extremely crazy videos in here -> that stuff can be very disturbing.
Here's a more acceptable video (go to the IG and swipe right for the other two videos) perhaps, that does a good job at driving home the point:
Anyway.. I post lots of food with animal protein but, I always feel bad eating it. Eating animal products bothers me. When I cut out whey/dairy etc, the only thing I could think of was -> eat more animal protein. But, now i'm going to cut out animal products and eat more whey (+ normal food). So I guess that means i'm going to try and go back to being lacto-vegan but not drinking milk, just supplementing whey. who knows, it's annoying. Wish I could just eat yams all day and recover properly. bleh.
Well, it'd be nice not to have extremely crazy videos in here -> that stuff can be very disturbing.
Here's a more acceptable video (go to the IG and swipe right for the other two videos) perhaps, that does a good job at driving home the point:
Anyway.. I post lots of food with animal protein but, I always feel bad eating it. Eating animal products bothers me. When I cut out whey/dairy etc, the only thing I could think of was -> eat more animal protein. But, now i'm going to cut out animal products and eat more whey (+ normal food). So I guess that means i'm going to try and go back to being lacto-vegan but not drinking milk, just supplementing whey. who knows, it's annoying. Wish I could just eat yams all day and recover properly. bleh.
6773
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 17, 2018, 06:33:20 pm »
flying at 1:21 .. so fast. ~52s 400's.
<a href="http://www.youtube.com/watch?v=aCn6CPxwjl0" target="_blank">http://www.youtube.com/watch?v=aCn6CPxwjl0</a>
6774
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 17, 2018, 06:29:24 pm »
Brenda Martinez
10 x 400m
<a href="http://www.youtube.com/watch?v=3W1lpzmtIHI" target="_blank">http://www.youtube.com/watch?v=3W1lpzmtIHI</a>
10 x 400m
Quote
Preparing for the 2018 Millrose Games. Learn how an Olympian trains for the mile.
Workout: 10x400m (2 Min Rest)
Splits: 65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2
Quote
Here is a preview of the workout I did on 1/11/2018. I did 10 x 400m @ Mile Pace with 2 Min rest. Here are the splits:
65.6 64.5 64.7 63.9 64.1 64.3 64.8 64.3 64.09 63.2 Full Video on my YouTube Channel
6775
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2018, 05:32:25 pm »
random guy at the track today, he seemed pretty fast
6776
Strength, Power, Reactivity, & Speed Discussion / Re: which is better for explosiveness?
« on: January 17, 2018, 02:04:22 pm »which shows more display of strength, 4 sets of 5, or 1 set of 15?
4 sets of 5.
more work, higher percentage of 1RM etc.
6777
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 17, 2018, 01:34:20 pm »
funny
<a href="http://www.youtube.com/watch?v=JHIWciymlVE" target="_blank">http://www.youtube.com/watch?v=JHIWciymlVE</a>
6778
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: January 17, 2018, 01:03:24 pm »
this is NUTS
<a href="http://www.youtube.com/watch?v=3wGMsOhaPJs" target="_blank">http://www.youtube.com/watch?v=3wGMsOhaPJs</a>
6779
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 17, 2018, 12:29:09 pm »180117 Is Half way Pass THe first month of 2018
And i go sick Twice already.
Since xmas i had not done much Vertical Training, but i continue to do once or twice 30 min job while my girl sprint 10x 60m.
Last Sat, there is a running event. She got 3rd in the individual event and got 1st in the Family run event.
500m by herself at 2:18 with me at 2:00
it is a really cold day... and after that run.. I got sick A-farking-gain (again). Luckily I am the only one who got sick.
Load up on Vitamin C and took like 3 or 4 hot bath and I am 90% recovery today (Wednesday)
Still very busy with work... my desk is pile up with paper. Which i want to clean up before the start of 2018.
Seems like i have to get myself back on track before i can Start doing vertical again.
in 2017.. I seems to leave other things behind and NEVER skip a Vert Session.....
i dont want to repeat that.. i want my work to have priority AS well as my vert....
17 days is goin in 2018 and i got sick twice already....
I want to gather myself and..... lets make 2018 worth while... my engine had not even started....
better start late... than no start at all...
I could not even Wake up everday at 630... some time i even sleep at 10:30 but still fail to wake up...
i am not even sure if it is my mind who is weak.. or my body which is weak... I know sleeping is important... but i also remember Arnold said... SLEEP faster.. if u don have enough time.
damn sucks about getting sick again .. not getting enough sleep makes me more susceptible to being sick, that's for sure.
Quote
Often when i sleep before 11pm.. i wake up at 2:30 am.. and stay on my phone untill 3:30... talk about.. not efficient ...
eek. why the F do you go on your phone? heh.
Quote
Got to start my engine.
P.S.
A photo from the family run event. With my hand doing the no.1 finger showing how serious i am about chasing my target.
I actually have trouble sleeping before the event.. (waking up at 2 4 and 6am....) I dont know why I am so concern...
may be because the last 2 family race, we got 4th and 5th... barely missing the top 3. But still... wtf... Why so serious... Why so tense... I don understand myself...
hah that's sick. congrats to you and your daughter, especially her in that individual 3rd finish.
also, my 2 cents. not doing much vert in 2018 reminds me of years past. obviously being sick doesn't help, so hopefully you recover quick and can get back at it. you just don't want to go too long without maintaining the work you've put in .. you've done this before and detrained too much, only having to rebuild that stuff again -> don't let it slip if you still want to hit that goal.
also, getting your sleep in order is very important. you really need to get that in check. if you don't, training could possibly be affected etc. you need to keep identifying things that will sabotage your progress/training and fix them -> ie the sleep issue. chronic lack of sleep could potentially sabotage your training/sessions etc.. chronic = lack of sleep every night. If it's just a random thing due to nerves etc, then it's usually fine.. but chronic is a problem.
DON'T GO ON YOUR PHONE.
heh.
peace!
6780
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2018, 12:18:43 pm »16 January 2018
Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, triceps. all minor
Injuries/aches : none
TREADMILL:
30 minutes, 3.4km @ 1% incline.
Was doing 5 minute blocks at steady speed, then counting HR while slow walking at low speed ( 4kmh ) , then test next speed.
Here are the measurements at the end of each block:
6.5kmh : 127bpm
7.0kmh : 142bpm
7.5kmh : 143bpm
8.0kmh : 155bpm
8.0kmh : 152bpm
7.0kmh : 152bpm
-I don't know how to interpret those. I guess it shows 8kmh is too much for me currently, for my age aerobic (target) zone should be around 130-140bpm, 155 is anaerobic. Not that 10bpm make that much of a change, just saying. Will probably repeat the same thing next time and see what happens with HR.
PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg ( +3 reps )
13@BW + 80kg ( +1 rep )
12@BW + 80kg
-Owed that from yesterday.
SLANT BENCH LEG RAISE:
3x15@BW
FRONT PLANK:
2x30seconds
SIDE PLANK:
30 seconds left side
30 seconds right side
STRETCHING:
30 minutes all around legs.
I did.... Running!!! Abs!!! Stretching!!!! I guess i need an exorcism
Edit: searched a bit back in my log:
Last stretching session was Early 2017 (!!!!!)
Last running session was Autumn 2016 (!!!!!!!!!!!!)
Last dedicated abs workout ( not leg raises in Todddays GPP ) , i cant find it, probably a 7DVJC session in January... 2016 (!!!!!!!!!!!!!!!!)
uh oh. even vag is joining the running crew...............
and ya no idea about those numbers .. I like your idea, that's what i'd do. Kingfish also did something similar when he was doing his incline treadmill walks.