7741
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7742
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 16, 2017, 06:03:54 pm »
3x per day just doesn't seem sane/sustainable to me.. Apparently Cam Levins really broke down too, tons of injuries etc.. He just seems way too addicted to the mileage, this video is disturbing to me :/
<a href="http://www.youtube.com/watch?v=rMkUHM0eOZA" target="_blank">http://www.youtube.com/watch?v=rMkUHM0eOZA</a>
https://www.runnersworld.com/rt-web-exclusive/doubling-and-tripling-performance-incentives
https://www.runnersworld.com/rt-web-exclusive/doubling-and-tripling-performance-incentives
7743
Bios / Re: Animals
« on: October 16, 2017, 02:48:56 pm »
this made me lmfao.. animals thread is kind of derailed a bit, i've posted too many funny/cute things in it.. but wgaf.
another:
another:
7744
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 16, 2017, 02:06:17 pm »
sub 5 video from sage just popped up on my feed
<a href="http://www.youtube.com/watch?v=m0ucyYP_qus" target="_blank">http://www.youtube.com/watch?v=m0ucyYP_qus</a>
he can talk impressively though while running & holding that cam, seems so awkward.
he can talk impressively though while running & holding that cam, seems so awkward.
7745
Shoes / Re: Misc Running Shoes
« on: October 16, 2017, 12:52:29 pm »
since i'm returning my saucony compression shorts (awful), just ordered a pair of saucony carrera xc 3's, 1 oz lighter than my new saucony shay xc4's... my severely broken in saucony shay xc4's are probably just as light though. I absolutely love my saucony shay xc4's but they are becoming harder to find. So just going to try these out for fun, I imagine i'll love them. I actually saw some kid (16:XX'r) in early 2016 race with them, one of the few people doing road races in flats like this. He was really impressive.
<a href="http://www.youtube.com/watch?v=vMLe1hTpu_Y" target="_blank">http://www.youtube.com/watch?v=vMLe1hTpu_Y</a>
7746
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 16, 2017, 12:00:53 pm »7747
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: October 16, 2017, 11:55:14 am »
Jake and Zane Robertson .. very responsive on IG.
instagram.com/jakehtbz/
instagram.com/runninelvis/
asked them about Kenyan warmups and such, how often, when, how long:
good stuff.
instagram.com/jakehtbz/
instagram.com/runninelvis/
asked them about Kenyan warmups and such, how often, when, how long:
Quote
jakehtbz @andrewdarqui I sometimes do it after a easy run and it will take about 20mins. When I do it pre workout it's for activation rather then strengthening & it takes 6 to 10 mins. Jogging just dosen't awaken all the muscles.
good stuff.
7748
Nutrition & Supplementation / Re: The Pre-competition Nutrition Thread
« on: October 16, 2017, 11:22:06 am »
For running/racing:
Been experimenting with my nutrition, even my pre-race nutrition, this had me feeling perfect. It's only N=1 but, optimistic about it.
2 hours before the race:
- black coffee
- 1 x avocado
- 1 x grapefruit
- coconut water
Very light meal, and contains all of the macros (except for complete protein actually). Stomach was completely settled, most likely because of the avocado (fat content). Legs/body felt great, sugar/electrolytes from grapefruit & coconuter water had me feeling great. Coffee had me amp'd and also helps with the "emptying out phase" which is really important.
FWIW, the day before, I actually reduced my fluid intake a bit, to try and "not urinate as much" before the race. I didn't want to be full of water when I woke up, peeing non-stop. So, I had some coconut water and such, but, as the day went on, only sipped small amounts of it and got the rest of my water from watermelon & grapefruit. That seemed to be a really good idea: since those fruits contain lots of water, not over saturating myself with extra water (water w/ lemon) seemed to work. I did get thirsty a few times and immediately went and drank small amounts of coconut water, only a cup instead of a glass. Also, got in a good amount of protein on this day via chicken (no eggs), and got in a good amount of carbs via a huge sweet potato and the sugar from fruit.
Here's the day before:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136090/#msg136090
So, goals of this experiment were:
#1 - to prevent cramping during the race: Last race I had tons of watermelon, coffee, and a slice of bread.. Just felt way too much stuff bouncing around in my stomach, cramped up.
#2 - reduce bathroom usage: It's just ridiculous. I go to the bathroom so much and i'm light af.
#3 - feel explosive
#4 - have most of my food digested by the time I wake up, hence no heavy food after 6 PM - though, that was supposed to be 4:30 - 5 PM. I think that would have worked even better.
Been experimenting with my nutrition, even my pre-race nutrition, this had me feeling perfect. It's only N=1 but, optimistic about it.
2 hours before the race:
- black coffee
- 1 x avocado
- 1 x grapefruit
- coconut water
Very light meal, and contains all of the macros (except for complete protein actually). Stomach was completely settled, most likely because of the avocado (fat content). Legs/body felt great, sugar/electrolytes from grapefruit & coconuter water had me feeling great. Coffee had me amp'd and also helps with the "emptying out phase" which is really important.
FWIW, the day before, I actually reduced my fluid intake a bit, to try and "not urinate as much" before the race. I didn't want to be full of water when I woke up, peeing non-stop. So, I had some coconut water and such, but, as the day went on, only sipped small amounts of it and got the rest of my water from watermelon & grapefruit. That seemed to be a really good idea: since those fruits contain lots of water, not over saturating myself with extra water (water w/ lemon) seemed to work. I did get thirsty a few times and immediately went and drank small amounts of coconut water, only a cup instead of a glass. Also, got in a good amount of protein on this day via chicken (no eggs), and got in a good amount of carbs via a huge sweet potato and the sugar from fruit.
Here's the day before:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136090/#msg136090
So, goals of this experiment were:
#1 - to prevent cramping during the race: Last race I had tons of watermelon, coffee, and a slice of bread.. Just felt way too much stuff bouncing around in my stomach, cramped up.
#2 - reduce bathroom usage: It's just ridiculous. I go to the bathroom so much and i'm light af.
#3 - feel explosive
#4 - have most of my food digested by the time I wake up, hence no heavy food after 6 PM - though, that was supposed to be 4:30 - 5 PM. I think that would have worked even better.
7749
Nutrition & Supplementation / The Pre-competition Nutrition Thread
« on: October 16, 2017, 11:17:52 am »
FDL's post in the elite athletes nutrition thread, made me think we should also separate it out, because nutrition the day of a competition is extremely important by itself.
7750
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 16, 2017, 10:51:14 am »
are you getting enough sleep btw? i mean you seem down lately but are putting in some good training, had some good jumps recently etc.
pretty major ROM on those SL calf raises.
pretty major ROM on those SL calf raises.
7751
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 16, 2017, 10:46:45 am »
ya man, if you've noticed I even break up my longer runs alot lately.. imho, it's safer. So instead of 10 miles non stop, breaking it up various ways gives you the same work but perhaps less overuse, ie: (these don't add up exactly)
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between
so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.
So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set
etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.
peace!
- 4 x 2 miles with 0.5 walk in between
- 3 x 3 miles with 0.5 walk in between
- 9 x 1 miles with 0.25 walk in between
so the point here is, even for me 5 miles non-stop can create more fatigue than if I split that up. If i'm feeling a bit wrecked, I definitely feel it takes it's toll. Walking in between sets (diced up) feels really good to me. Also feels more natural tbh.
So for you, cutting it back to 3 seems like a smart move, but you can also experiment with something like this eventually:
- 3 miles run, 1 mile walk, 1 mile run
- 3 x 1.5 mile run, light 0.5 mi walk in between each set
etc.. so if you wanted to get that 5 miles worth of work in on some days, don't be afraid of splitting/dicing it up is all i'm saying.. work is work, it has a slightly different training effect when you slice it up but it could be a little safer by allowing for some recovery etc.
peace!
7752
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 16, 2017, 10:36:47 am »TIME TO PULL MY HEAD IN AND START EATING/TRAINING/ABSTAINING FROM ALCOHOL!!!
DO IT.
Quote
This week was a waste training wise. I'm fkn sick of drinking alcohol and feeling like shit the next morning as well. I'm thinking of deactivating my social media (facebook) as well because I just waste too much time on it. As dumb as it sounds I think it also gives me a bit of anxiety. I just want to start living a simpler life free of drama and just get back to the essentials.
so from your latest replies, it seems like you drank some form of alcohol every day? I know you love drinking but, didn't know you drank THAT often, if that's the case.
+1 for deactivating facebook, +100 for not deactivating it and just logging out & rarely logging back in .. I choose the latter, because to me it's more rewarding to exert discipline over something.
+100000 for the simpler life.
looking forward to seeing you conquer these things and step your training, diet, performance, & life to new levels. It all comes from within, and sometimes getting to these "breaking points" is necessary. Now just leverage it.
good stuff already, cept for the KFC lulz.
peace!!
7753
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: October 16, 2017, 10:29:58 am »looked powerful. and great depth, although can't see how much your butt is tucking under at the bottom. looks like it might be a lot -- careful with that. low back strain waiting to happen.
thanks, i don't feel it was as powerful as it looked, because when i get pinned, i usually go up that fast too then just stop.
I don't think I have too much of butt wink, not totaly sure tho. i def could have had a little more depth but i wasn't confident due to the first rep almost pinned and did some vol already in the workout.
that's how you finish a squat too, aggressive.. strong lift.
as for depth, just make sure you "stay tight" & it stays comfortable.. that looked pretty good.
7754
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: Move: One arm chinup
« on: October 16, 2017, 10:25:53 am »
I wonder what it says about someone who is just too scared/cautious to even try a one arm chinup .. Probably that they listen to their body pretty well. Just thinking about it, makes me "inhibited", I can feel the shutdown by just contemplating the effort, mostly in my biceps. I think that's interesting.
/tangent
/tangent
7755
Progress Journals & Experimental Routines / Re: 168
« on: October 16, 2017, 10:23:28 am »BW: 87.9kg
Activity: 12
Misc:
Diet Compliance: 9/9
BS 10x5x132.5(PR)
Olympic BS 10x5x122.5(PR)
Notes:
Well that was fun. Ha. Gna go back for 2nd sesh in a bit. update. 2nd sesh was good. First set was brutal but the magic thing about volume is the body works super hard to figure out how to get thru the workout without dying through neural grooving. Subseuqently I find form fixes itself (counter to the usual claim about 'ingraining bad form' the opposite happens, you just find things getting more and more efficient as you go thru the workout). Additionally I found this week unlike the last week when i did olympic squats for the first time that my spine, abs and knees weren't taking such a severe beating -- so hopefully that means my organism is adapted and now stronger from both squat variants.
yeah exactly about the form .. sure some manual override cues can really help, but in general, the body wants to make things the easiest/more efficient possible for itself. I personally like the natural adjustments the nervous system makes in these situations.
that's pretty awesome about how you felt.. that kind of work you're putting in signals to your body that hey, the environment around me has really changed, and it's not getting easier, so adapt.
peace!!