Adarq.org

08/03/2017

bw = 159
soreness = calves slightly
aches = left achilles slightly - during walk

walk:
- 9.1 mi in 2h17mXXs?
- felt good.. was hard getting under 14 min/mi, mostly all 14:XX and 15:XX
- also this is what I normally look like when I walk, hat + sweatshirt + high socks in 90 F (to protect against the sun).
- 90 F hot as fu*k. 12 PM - 2:17 PM.



not sure why that photo is so huge, lmfao.. cropped it.

anyway, drenched.



running out of food.. making pinto beans PLUS kidney beans with avacado .. lmao.

got chicken and beans for tomorrow.

I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Scooby, how come I have almost no knee pain, and I squat a lot more than you narrow stance/knees way out. I also played bball overweight, used to play all the time on concrete.

he could have just tweaked his knee somehow .. or all of the long driving could have caused some tendons/muscle to jank up.

You need to release muscle tension on your quads, especially outer quads, and every muscle around the hips. It will make your knee feel a lot better.

I doubt you have bad soft tissue in your knees; you're not a professional bball athlete. and i doubt you have a degenerative bone/muscle disease.

ya i imagine it's not something serious, but can't diagnose it over the net. need to always use caution. sometimes working around things is a "blessing in disguise", can force you to pause & re-evaluate, heal up, make better adjustments etc..

Cortez having to break up sparring getting heated between paulie and mcgregor.
https://www.bloodyelbow.com/2017/8/1/16074898/ref-joe-cortez-says-mcgregor-and-malignaggis-sparring-got-a-little-rough-and-out-of-control-mma-ufc

this series of statements made me lol:

"they were trying to punch each other. I mean, it got a little bit out of control"



nice.. sounds like Conor is really taking this shit serious.

Some misc links to past workouts/races on my 2016 PR run. I might dig deeper into this stuff a little bit later.

I had a great response to speed work and shorter intervals. I wrecked myself stretching a ton of times. I wrecked myself messing with my form tons of times. I slowly went from mid to high 5's to high 4's/low 5's on all of my 400's. Everything was done with jog back recovery, not walk back recovery.

several times when I got hurt/wrecked, i'd fall back to long walking for recovery/rehab.

Training morning & night for a while, seemed to handle it pretty good but it's probably overboard. Tons of sessions listed as "legs dead!" "feel dead!" etc. That's what I want to avoid this go round... why train with dead legs? go for a long walk instead to burn some calories & get some recovery, then come back the next day stronger & get more out of your session.

10/20/2016

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126101/#msg126101

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126465/#msg126465

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126496/#msg126496

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126562/#msg126562

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126609/#msg126609

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126737/#msg126737

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126819/#msg126819

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126883/#msg126883

mile PR + 400's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126893/#msg126893

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126983/#msg126983

mile PR + 5k PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127014/#msg127014

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127073/#msg127073

11 x 400m with jog rest recovery, mostly mid 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127214/#msg127214

4 x ~410m with jog back recovery, sub 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127269/#msg127269

stretching injury, just throwing this in here:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127290/#msg127290

crazy mile race where I ran 63s for the first 400m lmfao:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427

5 x (4 x 100m, 1 x 200m), jog back recovery:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127476/#msg127476

mixed intervals, fast:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127500/#msg127500

last mile PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586

13 x 400m, 7 x 100m, jog back recovery: some high 4's, low 5's

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127622/#msg127622

1 mile warmup, 4 x 100m, 5 x 800m, 3 x 400m, 3 miles cooldown:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127665/#msg127665

and finally, 12/22/2016, this is when I started training slow again and wrecked everything:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127739/#msg127739


so this time, I really need to focus on getting those intervals down.. need to be fresher, and take advantage of that freshness/speed & adapt more to much faster paces. quality quality quality. don't "grind it out" this time. want to put my foot down on the gas slightly and feel like i'm flying.





other:

07/27/2016: 18.3 mph, damn!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123131/#msg123131

08/01/2016: 17.9 mph, then pulled hamstring:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123370/#msg123370

I think Jordan Kilganon is part AI, some science project with special shocks as joints like mountain bikes have.

<a href="http://www.youtube.com/watch?v=zfnjKO8RdUA" target="_blank">http://www.youtube.com/watch?v=zfnjKO8RdUA</a>

it's crazy thinking that video will have to be amended with like 100 new dunks from Kilganon ...

he's definitely TBE from a trick perspective.. his creativity is in a class of its own.

this guy is a beast. he also has cystic fibrosis, is a performance coach, & trains olympians.

exactly 1hr walk
3.28 miles

slowed down the last 15 minutes because people came onto the track that were slow AF

Going to eat, stretch and do another workout

21-15-9 thruster with trap bar lol ill see how it goes and burpees

Wasn't bad and trap bar thrusters feel 10000000x better but only at light weight.

Also soon going to buy a polar heart rate monitor with watch to track calories n shit burned throughout the day

ooo nice.

Reminds me, I want to wear mine soon when doing an intense walk .. curious to see how high my HR is. Walking hard seems to definitely raise it up a bit. I think I remember my HR was around 150-160 BPM when doing non-stop walking lunges.. With walking I imagine it's 120-130, dno tho.. need to find out.

pC!

dope footage

<a href="http://www.youtube.com/watch?v=vo5v4Om1vus" target="_blank">http://www.youtube.com/watch?v=vo5v4Om1vus</a>