Adarq.org

speed day.

update: I can't stop pissing all day, it's insane. watermelon got me going nuts I think.



10/05/2017

bw = 146
bw before bed = ?
soreness = none
aches/injuries = none, toe blister
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 9 AM
- slept in, so much rain etc, felt good.

diet:
wakeup 9:30
09:30 AM: quarter watermelon, 1/2 black coffee drink
10:15 AM: relax speed + bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 AM: 2% milk, coconut water
01:00 PM: 2% milk, 2 x banana
04:00 PM: 3 x grape fruit, 2 x avocado, banana
06:00 PM: peanut butter bar from whole foods, 1/2 watermelon juice
07:15 PM: workout: high volume, relaxed speed
09:00 PM: 2% milk, coconut water
10:00 PM: 3 x banana, chicken skewer, avocao, 2 x san fran sour dough, 2% milk, water w/ lemon



stretch:
- 09:30 AM: quads
- 1 PM - 6 PM: quad stretches throughout the day



workout: morning relaxed speed: 5 x 800m @ {2:57/5:55mm, 2:44/5:31mm, 2:46/5:33mm, 2:44/5:29mm, 2:38.8/5:17mm} ::: wet/rainy sidewalk, light walk back recovery, no looking at watch
- 10 AM
- https://www.strava.com/activities/1216451463

felt really good!! again really wet so had to be a little careful, but everything felt good. Weather is going to be really bad for the rest of the week, so can't really work around it. Really happy with the first split, that was just a warmup lap, but still sub 6 nice and easy. Last 800m was the hardest obviously, pushed it more, it being the last lap.

This workout felt really good & legs feel fresh, so tonight's workout (400m repeats hopefully) shouldn't suffer at all.

Hoping to one day knock out these intervals at sub 5 pace at the same effort level .. relaxed sub 5's would be awesome.





best one is definitely the third 800m, very even pace.



workout: evening relaxed speed, 5k race prep: 21 x 400m with 80m light walking rest @ mostly 5:3X/5:4X, with some 5:2X & 5:5X ::: reps #19 & #20 @ 82/81 ::: wet sidewalk
- https://www.strava.com/activities/1217124765

wanted to hit 25 but only got to 21 (work capacity issues), including the first 2 warmups. was more focused on trying to maintain ~85s pace or so, just by feel/not pushing it. A few hours later, legs feel amazingly good. Have a 5k race on sunday, first one in like 8 months or so.. no idea how i'll do, but should do ok, feel like i'm in ok shape. Last workout is tomorrow (bunch of long slow recovery), then saturday = complete rest, sunday = race.







friday = morning/night - light recovery
saturday = rest
sunday = morning race, evening = light recovery

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10AM,9),(05,9AM,10)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: adarqui on October 05, 2017, 09:06:04 am

Quote from: fast does lie on October 04, 2017, 08:05:18 pm

Quote from: Coges on October 04, 2017, 07:10:06 pm

This is going to be the best pick up game of all time

http://www.slamonline.com/nba/nba-eliminates-east-vs-west-all-star-game/

Yeah it's a strange change but better than no change. I'd have dreaded the same all star this year, i can literally predict what /who will be on it ..... West beats east 199 - 183 yada yada yada

I think they need to have some kind of repercussion for playing nonchalant bball to truly improve the game, maybe having it count as a w/l.  So if East wins, every east team will get a W added to rec while west teams get L to record added.

Get rid of fan voting, it's a joke, what the fans want they end up hating it anyway. Coaches only vote for the teams.

Would be hella of a game.

it's funny to me.. the best "repercussion" is just putting some serious money on the line. if you win, you get the purse. NBA is $$ RICH $$. Why not just put up 1 mil bonus per player on the winning team? Apparently it's ~50k for a winner, ~25k for a loser.. make that 1 mil for a winner, 25k for a loser and see what happens. Same goes for baseball etc.. Surely these leagues have an extra ~12 mil they can put up..

These are great examples of when capitalism is not utilized properly.

Instead, it's just owners/leagues being cheap.. then blaming it on the players.

Nah, the players association has bargained for higher and higher salary til the point it's gotten ridiculous. The GM's and non player employee's make a minute fraction of what the players make but play a key role in making it all happen, without either parties, it can't happen. The owners are already rich but still, they take losses some times.

The players have it WAAAY too good. They have literally no expenses during the season, the best benefits of any job. Min salary is like 800k, max salary is like 60,000,000, come on now.

hold on.. the player's association has bargained for higher salaries as a percentage of what the NBA makes..

how is that ridiculous?

sad @ "players have it way too good" .. they are the "product". They are the ones putting fans in the seats. They are the ones people pay to see. LOL @ key role.. If all of the players left the NBA and created their own league, that's what people would flock to see. No one would pay money to the NBA if it was full of average joes.

No one is paying money to see Joe Blow owner in the sky box.

Again, I don't care what they are paid, if it's a percentage of what the NBA is making. If the NBA stops making money, they will get paid less.

Capitalism.

Even if they have no expenses during the season, which I seriously doubt.. Who cares? Even if they have the best benefits of any job, who cares? THEY ARE THE PRODUCT. The fact that they make so much indicates that the NBA makes insane money, otherwise, they couldn't get paid what they are making.

Economics 101, capitalism 101. If the players strike, NBA doesn't make money. Work force 101.

101 101.

Your argument I see so often, is so baseless IMHO. It's just full of emotion. Look at the math. Stop looking at what the work force does or provides, and instead just look at the numbers. That's why fans with this opinion just drive me nuts... For some reason, because it involves a basketball, sports, etc, the players "deserve less". They make "too much" because, basketball...

Athletes are irreplaceable..

Why is that so hard to understand? You can't just replace Lebron James, Durant, Jordan, Magic, Bird, Tom Brady, Usain Bolt etc.. I mean you can replace them with someone who isn't on their level, but then you as an organization/owner/team/league etc, MAKE LESS MONEY and are less successful. Athletics is unique in this context.

You can replace owners, management, staff, even coaches.. but if you have someone like Allen Iverson and a sh*t team, you simply cannot replace that talent unless it's with someone equally/more effective. AI took a shit franchise (during those years) and put it on the map. Look at them before & after. Athletes like AI earn every penny.

Also, 800k minimum salary sounds fine to me.. This is a lifestyle job with a pre-season, 82 game season, possible playoffs/championships, and an active off season, in a sport/business which makes massive $$.

Props to the players association for getting everyone paid.. This is why big corps hate unions & organized labor.. Imagine if the incredible wealth inequality gaps were shortened among management/C-level people and more of that money hit the labor. But that won't happen because every single one of those people are easily replaceable.. sucks.

/rant

light/recovery day.. where i get that light volume in.

10/04/2017

bw = 145
bw before bed = 149
soreness = none
aches/injuries = none, toe blister
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 5:45 AM

diet:
05:45 AM: water w/ lemon
06:30 AM: workout: light running
- 142 after run
08:00 AM: 2% milk, coconut water
09:30 AM: 3 x eggs sunny side up, 1 piece of bread toasted, banana, avocado, water melon + tart cherry juice, coconut water, black tea
11:30 AM: workout: bw
- dead hang ng pullups: BW x 11
- full dips: BW x 10
01:30 PM: grilled chicken sandwich with avocado/bacon/lettuce/tomato, epic flan
06:00 PM: protein bar after 2 hour car drive home fml
08:00 PM: workout: very light run
09:30 PM: 2% milk
10:00 PM: quarter watermelon, 2% milk, 2 x banana


stretch:
- TONS of quad stretches throughout the day
-- could have something to do with how ridiculous I felt in workout #2
- everything before bed



workout: fasted morning stroll: walk 0.5 mi, very light run: 9 miles @ ~8:45mm
- 6:30 AM

garmin wouldn't sync, so i turned it off then plugged it back in, history gone. wtf.

very light run in some nutty weather.. was fun.

workout: very light recovery #2: evening: 2 x 3 miles: first 3 (~7:49 min/mi), 2nd 3 (~8:05 min/mi)
- 8 PM
- https://www.strava.com/activities/1215718615

didn't look at watch, just ran nice and relaxed.. very happy about that first 3 miles, had no idea how fast i was running.. it felt really good, so i'm happy to see it was 7:48/7:48/7:53.

also lots of running in the rain, felt great. i clipped my shoelace though on that 3rd mile in the first set, almost ate it, but caught myself... was a really close call.. had them double knotted but, really with the water/soaked shoes, should have tripled them up.. quadrupled them up after that, no problems. scary though.



i remember when 7:40's used to be "moderate" .. lmao. kinda nuts how easy I hit those.. that's must be what it's like to be elite, hitting < 6 at that effort.. similar feeling though.. just barely pushing and going fast, nice and relaxed/ez.



tmw morning / evening - speed
friday = morning/night - light recovery
saturday = rest
sunday = morning race, evening = light recovery

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)

Quote

but to say your glutes are weaker, how did you measure? isolated knee extensions vs isolated hip extension? right now, you can probably hip thrust alot more than you can knee extension.

because my quads are always the predominant movers in all the exercises. lunges, squats, split squat, svjs, etc.

dno.. you're always latching onto something

just get stronger, leaner, and jump. who cares what's dominant or not. that's the best strategy IMHO. just let the consistent, hard work you put in, transform you.

as far as jumping goes, i'd rather be a quad/calf dominant jumper that's for sure.

pc

LMFAO @)$(!@$( WTF!!!!!

<a href="http://www.youtube.com/watch?v=60p7CcevOQI" target="_blank">http://www.youtube.com/watch?v=60p7CcevOQI</a>

philandnichole
1 day ago
he came in 10th but his balls came in 8th and 9th

are you overanalyzing? get it checked by a pro.. don't try and diagnose stuff like that on your own tbh.

i notice lots of people "overanalyzing" feet/ankles much more in the last 2 years or so, ever since it became more hyped up by the foot gurus and such.

we used to do this subtalar release bullshit at some performance facility I interned at, this was in 2008 .. this dude was ahead of alot of people in terms of what's all the "buzz" lately.. but, alot of it was horse shit. He had interns performing this subtalar release technique on people, who really had no idea what they were doing. It looked so damn fancy and magical to the clients/athletes though.. "wow these guys are restructuring my ankle joint!#!@$@", no, you've just been played.

quick log. need to try and sleep b4 10 PM. shit. that 5:30 AM life.

10/03/2017

bw = 146
soreness = none
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:30 AM
- 5:30 alarm, turned it off, wokeup at 6:30 AM, yaaaa!!!!

diet:
06:30 AM: bunch of coffee
07:30 AM: workout: speed
08:30 AM: 2% milk, coconut water, banana
10:00 AM: 2% milk, coconut water, banana
11:30 AM: workout: bw
- 5sec paused dead hang ng pullups: bw x 9
- full dips: bw x 10
- great sets
01:00 PM: peanut butter bar at whole foods
02:30 PM: 2 x chicken skewers, 2 x avocado, 2 x grape fruit, watermelon juice
04:30 PM: workout: bw
- 1-sec paused dead hang pullups: BW x 7
- paused full dips: bw x 7
04:40 PM: coconut water
05:40 PM: workout: track: speed
06:30 PM: rxbar, berry one is real good lmao
07:20 PM: dentist - teeth were really clean.. no brushing/flossing changes, only diet.. probably has alot to do with it. I'm eating foods that just don't stick to your teeth.. when's the last time you had a banana or avocado stick to your teeth? ... think-about-it.
09:00 PM: 2% milk, 2 x toasted spent grain heart bread, water w/ lemon, 3 x banana
- feel good!!



stretch:
- 09:20 PM: soleus during dishes

workout: morning speed: fasted+coffee, tail wind, no looking at watch, progressively faster, 4 x 1050m walk back recovery: {4:15/6:34mm, 3:34/5:31mm, 3:31/5:26mm, 3:21.9/5:10mm}
- https://www.strava.com/activities/1213173131

felt really good. perhaps my fastest ever running while "fasted". Didn't look at my watch, just went by feel. getting better in the morning, still need to get out earlier .. started this session around 7:30 AM. Need to be fully warmed up/ready to go by 6:45/7 AM.

my fastest 1 KM split at the end was 3:12 .. pretty cool. 9 seconds off PR pace and it came in my 4th KM while fasted. i'll take it.







workout: track with GFLRRC: decreasing short standing rest: 4 x 800m {3:04/6:04mm, 3:14/6:13mm, 2:52/5:42mm, 3:12/6:19mm}, 400m {1:16/5:11mm}, 800m {3:06/6:17mm}, 2 x 200m {37.8/5:08mm, 33.6/4:40mm}
- https://www.strava.com/activities/1214122673

rain + wind, but fun session. did their paces for the 800's (they were hitting different paces per 800 - 10k, 5k, tempo, etc). I pushed it for the 400 & 200's.

tomorrow = light day, morning/night light runs (hopefully). weather is REALLY bad around here right now, but shouldn't affect light recovery runs.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3

Bodyweight: [(01,147),(02,146),(03,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)