Adarq.org

sick

<a href="http://www.youtube.com/watch?v=Ggq0ZTuPB3c" target="_blank">http://www.youtube.com/watch?v=Ggq0ZTuPB3c</a>

man.. if I was a parent & I saw this i'd be livid. one of those children is going to get their skulls crushed.

Quote from: adarqui on August 17, 2017, 10:50:28 pm

08/17/2017

bw = 162 lb.
- lots of fluids
soreness = right hamstring very slightly
aches/injuries = left sole (plantar fasciae) of foot barely

PF in left foot was good enough to run, but after track workout, definitely feeling it.

track work:
- spikes: MD800v3
- max hr: 188 bpm
- trained with someone I know. held back to the pace he wanted to go. workout was still really tough though, especially with the heat.
- hard 200m at the end .. not max but still hard & happy about it. watch said 31s, garmin says 32.1s.
- head index 100 F







went to do jumps after but calves were just too wrecked..



went to whole foods & guzzled down 1 x beet juice & 2 x grapefruit juices .. grape fruit juice was heaven.


man I love running on a track.



photos from the guy I trained with:





FAU's main campus is pretty nice.

Nice. Loving the 400 workouts 

nice thanks! ya I need to handle them alot better though. I need easily repeatable sub 1:15's for 12 sets or so.. lots of work to do

You think the longer rest intervals are good for building anaerobic endurance?

well, they are better than nothing that's for sure. so they definitely still improve anaerobic endurance, because when it comes down to it, you still have to run another brutal 400 & if you still have acid that hasn't been cleared and/or you've just got fatigue everywhere, you're going to adapt. Longer rest intervals are good for playing with faster paces it seems; more than physical recovery you also need that mental recovery. Today I didn't push the pace  much though since I was holding back.

My goal is to use shorter rest intervals.. right now i'm in the 3-4 minute range (today was 300m walking rest). So, i'm just progressing towards 100m walking rest or 60s standing rest. I could probably achieve that if I slowed down my pace a bit, but, one of my goals is to get most every interval under 5 min/mi pace.

so 3-4 minute rest intervals are not ideal IMHO, ~60s is much more effective.. but 3-4 minutes in combination with a hard 400m is a good starting point for sure. Say you hit 8 x 400m @ 80s per 400m with 400m walking rest, well the next logical progression is 300m walking rest, 200m walking rest, and 100m walking rest. If those rest time is reduced and one is able to maintain pace on those intervals, that's a great indicator of improved recovery time, which implies considerable improvements to anaerobic endurance. Improved recovery time implies more enzymes to remove LA etc.

What are your 400/200/100/40 times like?

dno about 40 times.

100m: the other day I hit ~13s or so from a standing start, when I was dead .. so 100m definitely in the 12's. No idea if I could get under 12s.
200m: hit ~32s today at the end of a tough workout with dead legs again .. pretty sure I can hit sub 30s
400m: best recorded 400m time is 63s.
800m: best recorded 800m time is 2:21

I don't care about my 5k time as much anymore (but i'd still like to do good in some races), so i'm really looking to push those times down for 200m, 400m, 800m, and 1 mile.

I have lots of different goal workouts I need to hit to get there, including high volume ones & low volume ones. For example:

high volume: for work capacity
- 12 x 400m
- 6 x 800m
- 20 x 200m

low volume: focus on intensity
- 4 x 400m
- 2 x 800m
- 1200m, 400m
- 8 x 200m

peace!

08/17/2017

bw = 162 lb.
- lots of fluids
soreness = right hamstring very slightly
aches/injuries = left sole (plantar fasciae) of foot barely

PF in left foot was good enough to run, but after track workout, definitely feeling it.

track work:
- spikes: MD800v3
- max hr: 188 bpm
- trained with someone I know. held back to the pace he wanted to go. workout was still really tough though, especially with the heat.
- hard 200m at the end .. not max but still hard & happy about it. watch said 31s, garmin says 32.1s.
- head index 100 F







went to do jumps after but calves were just too wrecked..



went to whole foods & guzzled down 1 x beet juice & 2 x grapefruit juices .. grape fruit juice was heaven.


man I love running on a track.



photos from the guy I trained with:





FAU's main campus is pretty nice.

I like those pogo jumps, I can get high with them too. But since it's a plyometric exercise, it does pain my shins because I don't have the strength requirements, which I heard was that you had to squat 1.5 x bw to be able to qualify to do plyometrics safely.

just do them submax most of the time & occasionally do them near-max/hard to test it out, you'll be fine. don't need 1.5xBW squat strength, that's some BS

But it's really fun to do these as well, maybe it's the kenyan blood in me. 

important statement ^^ if they are fun to do and they feel good, do them.. probably.  but like you said you feel it in your shins, just don't go as hard.. you should be able to dial down the intensity and do them IF you wanted to.

pc!!!

not a gif but could be:

<a href="http://www.youtube.com/watch?v=c2vC85CWt3Y" target="_blank">http://www.youtube.com/watch?v=c2vC85CWt3Y</a>

Yeah I'd like to find a 67 fastback and get the Eleanor kit for it.

ya nice. i love muscle cars. As for new cars, i'd only really want to get a Tesla (non-gas guzzling)... but, old muscle cars to me are an exception.

30 min walk 3.5mph 4 incline
20 min amrap
5 snatch@95
10 push ups
15 wallballs
15 minutes bike

I gotta watch my diet, feels like my appetite is up due to the weights.

I bought a sandbag thing with a bunch of handles on it and comes with a 10/15/20 pound sand kettlebell bag set.

just don't leave it outside.. i made my own sandbags for lifting, way back in like 2005 or so.. left em` outside. eventually i'm lifting it, and i start feeling stings, red ants all over me .. they created a nest inside the bag somehow, and it was full of ants. nightmare.