Adarq.org

just inspired me to look up WR for 20km (12.4mi) race walk. it's 1:16. that is insane. like a 6:08 min/mi pace. 

ya dude, that stuff is crazy .. they use that wormy looking speed walking form, i've never even tried it and don't intend to.. i've heard those dudes have lots of hip problems - but that could be b.s.

i have no idea how i'll even hit 5 mph which is like barely under sub 12 I think .. sub 10 min/mi sounds impossible. lmao.

What I am *really curious* about, would be how fast those people can walk using a "normal form". Or maybe I don't know enough about how speed walking works, but i'd suspect there's a pace that you can hit before rotating your hips all "weird". Here's a decent video I just found:

<a href="http://www.youtube.com/watch?v=W1sxFgTUbWo" target="_blank">http://www.youtube.com/watch?v=W1sxFgTUbWo</a>

I mean would they hit ~8 min/mi without the hip rotation? if so that's still absolutely flying. The straight leg doesn't look weird to me, there's just some unnatural looking hip movements going on which seems deliberate - not a result of one foot in front of the other, or a locked leg. I'd love to see how fast one of these elite speed walkers could go by using a "normal walking gait". I imagine it would still be very fast.



Also: Kipchoge basically ran 26.2 miles in the time I walked 9.1 miles last night...  

peace!

08/20/2017

bw = 155 lb
soreness = right calf, hamstrings/glutes/adductors very slightly
aches/injuries = left PF and/or a bone in my foot might be freaked out - eek



morning light w/o:
- 12 PM
- ~1 hour of light alternation of a pullup variation and dip variation
- literally a single pullup or dip .. doing all kinds of variations (legs, grips, etc)
- the variation that got my HR up the most was when I flexed one hip hard and extended the other hip/knee hard, as if i'm in a still shot of a sprint .. that got my HR to jump up alot more



- each split is "9 reps of a pullup variation followed by a dip variation", so, 6 x 9 total

felt pretty good.



evening walking PR attempt!
- goal: 9 miles in 2 hours - i've never done this before .. tried, but failed a few times
- results: 9.1 miles in 2 hours 
- https://www.endomondo.com/users/26420622/workouts/987164257
- https://www.strava.com/activities/1144094673
- tons of PR's, most notably:
-- most 12:XX's in a row (4) 
-- 9.1 miles in 2 hours 
-- 4.68 miles in one hour as part of one of the segments of the total walk 

 

- this was really difficult TBH.. I didn't look to see if I had any chance until I got to mile 8 .. I mean, I knew my splits were good and that i'd have ~14-16 minutes probably for mile 9, so once I hit mile 8, I was basically exactly at 1:45:00, so 15 minutes left.. so I knew I had it but wanted to get in some extra, hence the 1.1 instead of 1.

- I was completely drenched, head to toe .. maintaining that kind of pace while walking is pretty rough.
- legs/body felt amazing during the walk
- legs/body feel amazing after, but starting to tighten up a bit
- left shin feeling it a little right now
- felt my left PF/foot issue for pretty much the entire walk .. it's "light" but still, not good feeling that.









major PR for me tbh ... i've never been able to do that .. so it either means I just tried harder, or i'm actually seeing some cardiovascular improvements + hip/leg strength improvements. I'll go more with the latter IMHO.

breathing wise it's actually not easy .. you can definitely feel yourself sucking in some air at times.. and by mile 8, I was having a hard time staying completely straight lmao.. i was wobbling a bit from fatigue I think, and also closing my eyes on occasion, just was getting tired.

the best part of cardio tho, is rehydrating afterwards. it's literally the best feeling on earth. I had:
- protein + milk
- water w/ lemon
- coconut water
- all put in the freezer for like 15 minutes so it was ice cold
- straight up bliss

- also, like usual, over that distance I lost 6 lb. water.

Great job on 500 total step ups, seems like it built you some strength and some endurance training

Thanks man.

yeah it was really rough though.. I need to be able to handle it waaay better. I wasn't that sore from it today either, which is great. So I might prefer that over walking lunges, especially for now. It's pretty intense with the heart rate + lactic acid + deep range of movement for hips/glutes so, good tool.

pc

a little late.. 

crawford nasty double body shot KO, left/right.

nasty.

brutal body attack the whole fight (short fight).

Quote from: adarqui on August 19, 2017, 04:30:35 pm

Quote from: Mutumbo000 on August 19, 2017, 12:59:45 pm

Fuck drugs!
<a href="http://www.youtube.com/watch?v=sUBmwi7EdY4" target="_blank">http://www.youtube.com/watch?v=sUBmwi7EdY4</a>

Hopefully for Chris's sake he can overcome the adversity, stay clean, and get back to the AFL against the odds just like how he made it to the AFL to begin with. This guy is an absolute jet and was one of the most exciting players in the game with his running bounces and skill level.

I don't understand the transition from "I despised drugs" to "I tried ice that night". To me that's unfathomable.

Glad he seems recovered, but he probably did alot of damage to his body/brain on that stuff.. :/

Also what's up with the running bounces? Does he have to do that in order to keep running with the ball or something?

Yes I found that weird as well how he went from despising drugs to trying them. He said in the video he wanted to try ice to "have a good night". I can only speculate that he was in a bad state of mind mentally at the time. It's sad that it came as a result of a family member though bringing him down and shit. Ultimately he did it to himself but it's still shows the negative influences that you can have around you when you go back to somewhere that you worked so hard to overcome from 

ya that's just so insane to me:
1. I despise drugs.
2. I want to have a good night
3. Want to try ice?
4. Ok, but just to have a good night
5. Life wrecked

If not physically he's definitely damaged himself mentally. As you know I'm not big on religion at all but it's encouraging (if he is clean) that his newfound faith is helping him overcome his addiction. The rehab story was unsurprising. I remember seeing a documentary about another one of my favourite players (Ben Cousins) who also had an ice addiction and the stuff that the 'professionals' would put in his mind was soo self-defeatist and you just knew that he was bound to get back on the pipe.

definitely.. i'm pretty much anti-religion but hey if it helps people then i'm happy for them.

man wtf is up with meth/ice in .au & such? I hear they don't have much of a cocaine/heroin/weed distribution, so instead it's home made meth?

In Aussie Rules football you need to bounce the ball every 15 meters.

ah.

Fuck drugs!
<a href="http://www.youtube.com/watch?v=sUBmwi7EdY4" target="_blank">http://www.youtube.com/watch?v=sUBmwi7EdY4</a>

Hopefully for Chris's sake he can overcome the adversity, stay clean, and get back to the AFL against the odds just like how he made it to the AFL to begin with. This guy is an absolute jet and was one of the most exciting players in the game with his running bounces and skill level.

I don't understand the transition from "I despised drugs" to "I tried ice that night". To me that's unfathomable.

Glad he seems recovered, but he probably did alot of damage to his body/brain on that stuff.. :/

Also what's up with the running bounces? Does he have to do that in order to keep running with the ball or something?

Date: 19/08/2017
Soreness: none that sticks out
BW: 62.9kg

Warm up
   up hill walk
   sprint mobility drills

Workout
   5 x 50m sprints

Cool down
   stretch
   walk down hill

Commentary
Gym was refurbished nicely, they added same equipments, but new ones and also added a leg press machine. As tempting as that sounds, I won't be using that leg press any time soon. The workout was alright, ok runs, I run as best as I could, but lacked the explosiveness in my start but it was a good strong run second half of the run then fatigue will settle in later. Windy a little from behind, then from the side.

nice!!

I personally never liked leg press either, actually bothers my adductors/back, no matter how I do it. Don't get that feeling at all with squatting.