6856
Basketball / Re: I thought we had a basketball LOL thread?
« on: January 09, 2018, 04:14:42 pm »
Lance Stephenson threw a pass and spazzed out after. lol'd. can't find the clip though.
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6857
Injury, Prehab, & Rehab talk for the brittlebros / Re: My 2 Cents Guide to Sprains/Strains and Rehab
« on: January 09, 2018, 04:01:57 pm »
^^ np! and yup!
Also, I think maybe "re-thinking" stretching to include just the "signal you are sending to the brain/nervous system", could potentially help a bit. My latest bout of stretching was mostly successful for one main reason: I didn't push the ROM. Instead I was simply thinking, once I "feel" that initial stretch, to just stay there. That was the point at which my nervous system was sending feedback, so I figured I didn't need to go any further. Subsequent stretches usually improved a little. When I did push the rom, I ended up paying for it.
I guess what i'm saying is, maybe try and forget about the idea of actually stretching the myself itself, and instead just performing controlled movement (the stretch) until the moment you experience feedback. At that point, you know you're sending signals to "whatever mechanisms understand them", so maybe just leave it there.
I mean, you do a dedicated flexibility session, achieve significant ROM improvements short term, then the next day you're anywhere from slightly more flexible, to no difference, to worse/tighter than had you not stretched. So I think the idea of actually stretching the muscle & whatever else itself, might be less effective than the idea of simply generating the signal/feedback itself. Some people can create alot of noise (push the ROM), some people need to keep it quiet/gentle. I know I fall into the latter category.
Achieving flexibility gains through full ROM/deep movements is still the best bet IMHO. But those days following such movements/sessions, where soreness can be worse, need to be careful when stretching at that point.
more 2cents!
Also, I think maybe "re-thinking" stretching to include just the "signal you are sending to the brain/nervous system", could potentially help a bit. My latest bout of stretching was mostly successful for one main reason: I didn't push the ROM. Instead I was simply thinking, once I "feel" that initial stretch, to just stay there. That was the point at which my nervous system was sending feedback, so I figured I didn't need to go any further. Subsequent stretches usually improved a little. When I did push the rom, I ended up paying for it.
I guess what i'm saying is, maybe try and forget about the idea of actually stretching the myself itself, and instead just performing controlled movement (the stretch) until the moment you experience feedback. At that point, you know you're sending signals to "whatever mechanisms understand them", so maybe just leave it there.
I mean, you do a dedicated flexibility session, achieve significant ROM improvements short term, then the next day you're anywhere from slightly more flexible, to no difference, to worse/tighter than had you not stretched. So I think the idea of actually stretching the muscle & whatever else itself, might be less effective than the idea of simply generating the signal/feedback itself. Some people can create alot of noise (push the ROM), some people need to keep it quiet/gentle. I know I fall into the latter category.
Achieving flexibility gains through full ROM/deep movements is still the best bet IMHO. But those days following such movements/sessions, where soreness can be worse, need to be careful when stretching at that point.
more 2cents!
6858
Introduce Yourself / Re: nutritionist saying hi
« on: January 09, 2018, 03:14:31 pm »
hello everyone.
Just joined up after reading the forum last night.
I'm a qualified nutritionist and health writer at DietProbe - happy for anyone to DM me for nutritional help
Cheers,
Hepty
nice! welcome!
also, feel free to post/help anyone in the nutrition subforum (http://www.adarq.org/nutrition-supplementation/), not only DM's
peace!
6859
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 09, 2018, 01:33:02 pm »
hills day!
01/09/2018
bw = ?
bw before bed last night = ?
soreness = calves slightly, quads slightly
aches/injuries = back of right knee slightly (hamstring)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose (yay!)
feel = ok
wakeup = 05:00 AM
log:
05:45 AM: food: oatmeal with honey, banana, water
07:00 AM: workout: (10 mi total): morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
09:00 AM: water
10:00 AM: food: whole foods: eggs, quiche, sausage patty, potatoes, bacon/ham/egg/cheese sandwich, water
12:45 PM: leg drain: 35 minutes
01:30 PM: nap: 1 hour
06:30 PM: food: sourdough rye, banana, water
07:30 PM: food: sauteed yam in olive oil/pink sea salt, orange chicken, prunes, water
08:15 PM: food: white chocolate almond bark
09:30 PM: stretch: soleus during dishes, standing hamstring balance
stretch:
09:30 PM: stretch: soleus during dishes, standing hamstring balance
icing:
self massage:
leg drain:
12:45 PM: leg drain: 35 minutes
contrast showers:
naps:
01:30 PM: nap: 1 hour
workout: morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
- https://www.strava.com/activities/1348419168
love this park. that was a FUN run. hilly terrain & soft surfaces are a nice contrast to the track/flat roads.
garmin connect isn't showing elevation for me, on any of my elevation runs.......... weird.
but strava does.. odd:
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out
)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)
01/09/2018
bw = ?
bw before bed last night = ?
soreness = calves slightly, quads slightly
aches/injuries = back of right knee slightly (hamstring)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose (yay!)
feel = ok
wakeup = 05:00 AM
log:
05:45 AM: food: oatmeal with honey, banana, water
07:00 AM: workout: (10 mi total): morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
09:00 AM: water
10:00 AM: food: whole foods: eggs, quiche, sausage patty, potatoes, bacon/ham/egg/cheese sandwich, water
12:45 PM: leg drain: 35 minutes
01:30 PM: nap: 1 hour
06:30 PM: food: sourdough rye, banana, water
07:30 PM: food: sauteed yam in olive oil/pink sea salt, orange chicken, prunes, water
08:15 PM: food: white chocolate almond bark
09:30 PM: stretch: soleus during dishes, standing hamstring balance
stretch:
09:30 PM: stretch: soleus during dishes, standing hamstring balance
icing:
self massage:
leg drain:
12:45 PM: leg drain: 35 minutes
contrast showers:
naps:
01:30 PM: nap: 1 hour
workout: morning run: soft surface/hills (961ft): 6 miles light, 3 miles moderate mixed in, and one hard at the end (6:47) ::: running on mulch is AMAZING wtf?! so springy.
- https://www.strava.com/activities/1348419168
love this park. that was a FUN run. hilly terrain & soft surfaces are a nice contrast to the track/flat roads.
garmin connect isn't showing elevation for me, on any of my elevation runs.......... weird.
but strava does.. odd:
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146),(09,?)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly"),(09,"calves slightly, quads slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out
)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy"),(09,"back of right knee slightly (hamstring)")]- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight"),(09,"loose")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7),(09,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)
6860
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 09, 2018, 01:24:32 pm »
these dudes are fast.
Quote
Two collegiate tracksters played on college football’s biggest stage last night. Mecole Hardman JR. (10.64) and Tony Brown (10.12). We cannot wait for these two to hit the track this year!!
@ugatrack @alabamatrack .
6861
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 09, 2018, 01:18:40 pm »6862
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: January 09, 2018, 05:38:22 am »
Someone linked this to me. Thought it was going to be cheesy, but it wasn't. That's a solid simulation.
marathon simulation:
https://blog.fitbit.com/this-marathon-training-workout-gets-you-ready-for-the-full-26-2/
TLDR: 7-12 miles moderate (1 min slower than marathon pace), and then equal that distance at marathon pace. so 7+7, 10+10, or 12+12 etc. Hitting marathon pace on "dead legs".
marathon simulation:
https://blog.fitbit.com/this-marathon-training-workout-gets-you-ready-for-the-full-26-2/
TLDR: 7-12 miles moderate (1 min slower than marathon pace), and then equal that distance at marathon pace. so 7+7, 10+10, or 12+12 etc. Hitting marathon pace on "dead legs".
6863
Injury, Prehab, & Rehab talk for the brittlebros / Re: My 2 Cents Guide to Sprains/Strains and Rehab
« on: January 08, 2018, 02:56:42 pm »
good stuff man!
ya what interests me is our "response" to sprains and strains. With sprains, I feel like our default response is to shift into "rest" and maybe "ice". Though, we may try and get back to our training/competition too soon: but the default response seems to be not to "mess with it". Ice is obviously (most likely) a learned response. With strains, our default response seems to be to stretch it, roll it, massage it etc. The thing i'm wondering about is, if that's innate behavior or something we've learned. My dog strained some muscle in his leg once and he just left it alone. If I strain a muscle in my leg, i'm stretching it & trying to actively fix it.
so yea, our response might cause more harm than good. Need to be careful in the early stages of injury. IMHO, ice is usually a great bet.
I remember learning lots of this stuff initially from martial arts and a basketball training book I had - a solid book that had Doc Rivers in it (when he was a player), so that tells you how old it was. I just don't recall any kind of "prolonged stretching/mobility" mindset in response to strains and such, when I was younger. Maybe a few quick stretches with very short holds, and that's it. That seems more "natural" (to me).
I've definitely made strains worse by messing with it immediately after, and the few days following. I'd have been better off just leaving it alone.
Also, one thing that doesn't get talked about alot is hydration. A few strains/tears i've accumulated over the years were probably made more likely to occur because I wasn't hydrated optimally. Stretching and dehydration are probably a bad combo, just like training and dehydration are a bad combo.
As far as my hip flexor injury is concerned, poking at it (stretching, massage, trying to roll it etc) only made it worse. Rest "fixed" it, maybe not entirely, but far better than anything else. Hip flexors/adductors are tricky to begin with, they are already usually very tight.
I really like the PRICE acronym.. actually never heard of it. much better than RICE because of the P=protect aspect of it.
pc!
ya what interests me is our "response" to sprains and strains. With sprains, I feel like our default response is to shift into "rest" and maybe "ice". Though, we may try and get back to our training/competition too soon: but the default response seems to be not to "mess with it". Ice is obviously (most likely) a learned response. With strains, our default response seems to be to stretch it, roll it, massage it etc. The thing i'm wondering about is, if that's innate behavior or something we've learned. My dog strained some muscle in his leg once and he just left it alone. If I strain a muscle in my leg, i'm stretching it & trying to actively fix it.
so yea, our response might cause more harm than good. Need to be careful in the early stages of injury. IMHO, ice is usually a great bet.
I remember learning lots of this stuff initially from martial arts and a basketball training book I had - a solid book that had Doc Rivers in it (when he was a player), so that tells you how old it was. I just don't recall any kind of "prolonged stretching/mobility" mindset in response to strains and such, when I was younger. Maybe a few quick stretches with very short holds, and that's it. That seems more "natural" (to me).
I've definitely made strains worse by messing with it immediately after, and the few days following. I'd have been better off just leaving it alone.
Also, one thing that doesn't get talked about alot is hydration. A few strains/tears i've accumulated over the years were probably made more likely to occur because I wasn't hydrated optimally. Stretching and dehydration are probably a bad combo, just like training and dehydration are a bad combo.
As far as my hip flexor injury is concerned, poking at it (stretching, massage, trying to roll it etc) only made it worse. Rest "fixed" it, maybe not entirely, but far better than anything else. Hip flexors/adductors are tricky to begin with, they are already usually very tight.
I really like the PRICE acronym.. actually never heard of it. much better than RICE because of the P=protect aspect of it.
pc!
6864
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 08, 2018, 02:08:11 pm »
crazy how that light calf massage wrecked my calves so much for today.. weird shit going on when I "touch my calves".. feh.
NO MORE TOUCHING MY CALVES OR EVEN STRETCHING THEM.
only been doing this recently and they've gotten worse since I started messing with them.. just more evidence I should stick to my "leave sh*t alone" approach.
01/08/2018
bw = 146
bw before bed last night = 151
soreness = calves slightly
aches/injuries = calves achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal with honey, banana, water
06:30 AM: workout: (4.3 mi total): my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3
07:15 AM: food: almond milk
08:30 AM: workout: (10.05 mi total): moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
11:15 AM: food: big cheese burgers, sweet potato fries, water
01:30 PM: workout: bw
- dead hang ng pullups: BW x 5
- full dips: BW x 5
- calf raises: BW x 20
02:00 PM: food: 2 x banana, water
02:30 PM: water
02:45 PM: leg drain: 30 minutes
03:15 PM: water
05:00 PM: food: 4 x grapefruit, croissant, coconut smoothie, water
08:00 PM: food: huge shredded wheat (3 of them lmao) with honey, water
- really good.. never wanted one of those enormous shredded wheat "biscuits" but it turned out good
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)
stretch:
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)
icing:
self massage:
leg drain:
contrast showers:
naps:
workout: my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3
- https://www.strava.com/activities/1346790759
he's got some decent form when he picks up the pace though.. I think this humbled him a bit though, definitely harder than he expected. 8|
workout: moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
- https://www.strava.com/activities/1347037716
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)
NO MORE TOUCHING MY CALVES OR EVEN STRETCHING THEM.
only been doing this recently and they've gotten worse since I started messing with them.. just more evidence I should stick to my "leave sh*t alone" approach.
01/08/2018
bw = 146
bw before bed last night = 151
soreness = calves slightly
aches/injuries = calves achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired
wakeup = 05:30 AM
log:
05:45 AM: food: oatmeal with honey, banana, water
06:30 AM: workout: (4.3 mi total): my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3
07:15 AM: food: almond milk
08:30 AM: workout: (10.05 mi total): moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
11:15 AM: food: big cheese burgers, sweet potato fries, water
01:30 PM: workout: bw
- dead hang ng pullups: BW x 5
- full dips: BW x 5
- calf raises: BW x 20
02:00 PM: food: 2 x banana, water
02:30 PM: water
02:45 PM: leg drain: 30 minutes
03:15 PM: water
05:00 PM: food: 4 x grapefruit, croissant, coconut smoothie, water
08:00 PM: food: huge shredded wheat (3 of them lmao) with honey, water
- really good.. never wanted one of those enormous shredded wheat "biscuits" but it turned out good
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)
stretch:
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)
icing:
self massage:
leg drain:
contrast showers:
naps:
workout: my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3
- https://www.strava.com/activities/1346790759
he's got some decent form when he picks up the pace though.. I think this humbled him a bit though, definitely harder than he expected. 8|
workout: moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
- https://www.strava.com/activities/1347037716
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out
)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy")]- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)
6865
Football / Re: 2017-2018 NFL Season
« on: January 08, 2018, 01:53:21 pm »
i personally thought that intentional grounding call against Carolina was B.S... sh*t call.. way too close to call something like that.
https://www.msn.com/en-us/sports/nfl/the-refs-thoroughly-botched-the-end-of-the-panthers-saints-game/ar-BBI4fD4?ocid=sf
https://www.msn.com/en-us/sports/nfl/the-refs-thoroughly-botched-the-end-of-the-panthers-saints-game/ar-BBI4fD4?ocid=sf
6866
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 08, 2018, 12:57:57 pm »
man fu*k UPS. 
Scheduled Delivery:
Wednesday, 01/10/2018 , By End of Day
Last Location:
Arrived - Hialeah, FL, United States, Sunday, 01/07/2018
They (spikes) are like 50 miles from me, since Sunday. Bastards.
Scheduled Delivery:
Wednesday, 01/10/2018 , By End of Day
Last Location:
Arrived - Hialeah, FL, United States, Sunday, 01/07/2018
They (spikes) are like 50 miles from me, since Sunday. Bastards.
6867
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 08, 2018, 12:46:45 pm »
Man. All Eliud Kipchoge does is drop gems.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
?taken-by=kipchogeeliud
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
6868
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 08, 2018, 12:24:18 pm »
My dad wanted to see what he could run in a 5k today .. so i ran (and walked while he ran LMFAO) with him. He got 44:10 at almost 70 (in a few days). He wanted to know how fast other guys his age ran it at some of these races, so I checked one of the big races:
1st place in 70-74 for the 2017 Tamarac Turkey Trot was 21:53 @ 7:03 min/mi pace............... ahaha. That's serious. Guy is 74 too.
He thought he was going to get like 30 minutes so, he was humbled. During the first mile he's like, "what's our pace?", and I go, "you sure you want to know"? It was 16:XX min/mi pace at that point haha.
Anyway, he's got some good form when he picks up the pace/tries to push it. So he could probably make a ton of progress and get some top3's in 70-74 if he wants. He hit 9 min/mi pace a few times and it looked good, but you can tell it was creating lots of acid.
He's in decent shape from tennis though. I'd say he's petty athletic for 70 that's for sure.
1st place in 70-74 for the 2017 Tamarac Turkey Trot was 21:53 @ 7:03 min/mi pace............... ahaha. That's serious. Guy is 74 too.
He thought he was going to get like 30 minutes so, he was humbled. During the first mile he's like, "what's our pace?", and I go, "you sure you want to know"? It was 16:XX min/mi pace at that point haha.
Anyway, he's got some good form when he picks up the pace/tries to push it. So he could probably make a ton of progress and get some top3's in 70-74 if he wants. He hit 9 min/mi pace a few times and it looked good, but you can tell it was creating lots of acid.
He's in decent shape from tennis though. I'd say he's petty athletic for 70 that's for sure.
6869
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: January 07, 2018, 08:54:48 pm »Quote
Biya Simbassa graduated from the University of Oklahoma before he’d come close to his potential at 10,000 meters. His modest best of 28:42 limited his post-collegiate choices, and the quality of races he could gain entry to. Simbassa joined Team USA Minnesota where he started building his mileage and fitness. Seeking altitude and more training partners, he joined ADP in November 2016. Within seven months, he’d improved by over a minute to 27:45.
Simbassa’s experience highlights a key ingredient in ADP/WCAP’s training success: critical mass. One of the hallmarks of Kenya’s running culture, and a factor in its success, is the sheer number of hopefuls taking part in the Thursday tempo run or Tuesday track session. On any given day on the dirt roads of Kenya, 40, 50, 60 runners show up for workouts. Big names and no names—there’s always someone who will push the pace, always someone faster to chase. There’s motivation to show up and keep up, lots of brethren to share the pain and the victories. At any given time, some will be injured or traveling or taking a break, but there are plenty to take their place.
Quote
He (Paul Chelimo) bristled at the suggestion he was not fully American: “I could have gone to any other country and been rich, but I love America. When I put on that [Army] uniform, I’m ready to die for this country. Many people here are not ready to do that.” He said winning medals for the U.S. motivated his 110-percent effort.
Quote
For example, Simmons pointed out, white South African runners Mark Plaatjes and Colleen De Reuck, who became U.S. citizens, weren’t subjected to the African-born prefix, nor was Alberto Salazar referred to as Cuban-born during his competitive days. But ADP/WCAPers are often qualified in the media as Kenyan-born or African-born.
“I have friends who call it the African Distance Project,” Michael Jordan said. “No one calls Kyle Merber Irish-American but they call me African-American, and my teammates Kenyan-American. You’re in this weird place with this label in front of American, like a subcategory of American. Not fully American.” Jordan said the naturalized Americans in the group feel some pressure to prove their American-ness, and have been criticized, usually anonymously, for speaking Swahili.
^^ yup
Quote
Simmons is a purist. He looks for people who want to run for the love of running, just as he wants to coach for the love of seeing people improve. He said he’s never recruited in his entire career. “If you do a good job, athletes will want to be part of the program. With this group, the opportunity to train with the best is motivation; there’s no need to recruit.”
https://deadspin.com/how-a-small-time-training-group-and-an-army-program-cha-1797614412
6870
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: January 07, 2018, 06:38:29 pm »Maybe today is the day for a 295 x 12 ? or 315 x 8 to 10?
Not sure, horrible conditioning.....
maybe i should jsut attempt 405 x 1..... 20+ lb than my biggest attempt of 385..... if i actually believe i can make it, than i might actually make it.... lol
but if i dont believe i can make it, it's going to be a big CLANK (sound of the bar hitting the pins!)
the beauty of safety pins.
if you fail at least it might be a good eccentric.. that's how i used to view it sometimes on max attempts. hah. i liked hitting them more comfortable eventually though (safe 1RM's - no psyche up/not a true max), less draining & safer.