9646
Football / Re: The 2016-2017 NFL Season Thread
« on: January 16, 2017, 04:35:26 pm »
the packers/cowboys playoff game was amazing.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
9647
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 16, 2017, 02:12:46 pm »
amazing finish at the 2017 houston half. wish i had the entire video .. they were racing hard for alot longer (based on a facebook video).
<a href="http://www.youtube.com/watch?v=zhmYsmy19_s" target="_blank">http://www.youtube.com/watch?v=zhmYsmy19_s</a>
9648
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2017, 12:44:55 pm »
run day.
01/16/2017
Bio: Morning
last night's sleep: 9 hours
last night fell asleep: 2:30 AM
wakeup = 11:30 AM
bw = 158 lb.
-
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly (probably from recent stretching)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Potential Races
- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.
Protocols:
- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food
11:30 AM
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea
Stretching
2 PM - 3 PM
- mobility + stretching
- lots of stuff
Food
4 PM
- oatmeal + honey
- sweet green tea
- 2 x banana
- 1/2 pre-made fruit drink
Session: Evening
7 PM
long slow run with some speed sprinkled in: 15.03 mi in 2h:17m:56s @ 9:11 min/mi pace
- my favorite long run session so far!!
- hit some decent speed during my short speed intervals, sub 5 pace for a few of them - which is what i was hoping
I think this is my favorite "long run variation" .. majority slow and relaxed, but a few hard runs/sprints mixed in. I had a 0.3 mi @ 4:59 pace in there which is good, haven't gone that speed in about a month. I might do more of these sessions; I really miss going "fast". I need to get some kind of near-max speed in every session like I was doing the previous 5 months, that makes running way more fun to me.
happy about it.
i think i just love running fast.. so if i can hit some serious speed for a small portion of a long slow run, i'm happy. lol. 6+ min/mi pace makes me sad.. 5:xx min/mi pace is ok.. 4:xx min/mi pace makes me happy.
i mean the feeling is just so much different.
legs/shoulders felt very loose/snappy tonight. mobility/stretching stuff i've done the last few days probably helping already. also my calves didn't bug me at all during the run .. left achilles slightly, but, kinda expected something like that given i havent run that speed in a while. quads felt kinda numb at one point tho, was odd.
i ran in my XC flats too.. i love those damn shoes.. those are definitely my "speed shoes". My nb rc5000v2's are definitely my distance shoes.
so i can run long & slow in my xc flats, but they are meant for some very fast efforts.
nb's are meant for consistently moderate pace long runs.
Food
10 PM
- oreo blizzard from DQ
-- someone got it for me and i didn't turn it down.. LMFAO
- propel
- 1/2 pre-made fruit drink
Food
12 AM
- vanilla soy milk
- banana
- propel
- 1/2 gingerale
DUDE I LOVE VANILLA SOY MILK.
been planning to experiment with less cow milk, see if i drop weight easier.. so replaced some of my cow milk intake with soy milk.. and man o man i'm loving the taste of vanilla soy milk. hahah.
tmw might be some more mobility/stretching stuff + limb isolation + cardio lifting (light).
01/16/2017
Bio: Morning
last night's sleep: 9 hours
last night fell asleep: 2:30 AM
wakeup = 11:30 AM
bw = 158 lb.
-
morning resting heart rate = didn't measure
soreness = none
aches = right hip slightly (probably from recent stretching)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder barely
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Potential Races
- 02/05/2017: 7 AM: Butterfly Run 5k
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.
Protocols:
- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food
11:30 AM
- small bowl of cereal + 2% milk + honey
- banana
- sweet green tea
Stretching
2 PM - 3 PM
- mobility + stretching
- lots of stuff
Food
4 PM
- oatmeal + honey
- sweet green tea
- 2 x banana
- 1/2 pre-made fruit drink
Session: Evening
7 PM
long slow run with some speed sprinkled in: 15.03 mi in 2h:17m:56s @ 9:11 min/mi pace
- my favorite long run session so far!!
- hit some decent speed during my short speed intervals, sub 5 pace for a few of them - which is what i was hoping
I think this is my favorite "long run variation" .. majority slow and relaxed, but a few hard runs/sprints mixed in. I had a 0.3 mi @ 4:59 pace in there which is good, haven't gone that speed in about a month. I might do more of these sessions; I really miss going "fast". I need to get some kind of near-max speed in every session like I was doing the previous 5 months, that makes running way more fun to me.
happy about it.
i think i just love running fast.. so if i can hit some serious speed for a small portion of a long slow run, i'm happy. lol. 6+ min/mi pace makes me sad.. 5:xx min/mi pace is ok.. 4:xx min/mi pace makes me happy.
i mean the feeling is just so much different.
legs/shoulders felt very loose/snappy tonight. mobility/stretching stuff i've done the last few days probably helping already. also my calves didn't bug me at all during the run .. left achilles slightly, but, kinda expected something like that given i havent run that speed in a while. quads felt kinda numb at one point tho, was odd.
i ran in my XC flats too.. i love those damn shoes.. those are definitely my "speed shoes". My nb rc5000v2's are definitely my distance shoes.
so i can run long & slow in my xc flats, but they are meant for some very fast efforts.
nb's are meant for consistently moderate pace long runs.
Food
10 PM
- oreo blizzard from DQ
-- someone got it for me and i didn't turn it down.. LMFAO
- propel
- 1/2 pre-made fruit drink
Food
12 AM
- vanilla soy milk
- banana
- propel
- 1/2 gingerale
DUDE I LOVE VANILLA SOY MILK.
been planning to experiment with less cow milk, see if i drop weight easier.. so replaced some of my cow milk intake with soy milk.. and man o man i'm loving the taste of vanilla soy milk. hahah.
tmw might be some more mobility/stretching stuff + limb isolation + cardio lifting (light).
9649
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2017, 12:42:29 pm »I prefer when i'm shivering like a chiuaua, I feel like my body doesn't overheat as easy.
spot on comparison for those shivers lool
do you think you'd still like staying sub 150 if you lived in a colder region though? shivering gets old
hah dno. maybe, maybe not. i'd sacrifice shivers for performance. I see lots of very skinny runners (on IG) training in the cold/snow. Once they get moving it doesn't seem to be much of a problem. I've only ever lived in Florida tho, but I imagine i'd still rather be lean than insulated (moar fat).
9650
800m+ Running and/or Conditioning / XC kid shoverls snow off of track to avoid treadmill
« on: January 16, 2017, 12:12:25 pm »
beast.
<a href="http://www.youtube.com/watch?v=YaLhgwjdXFw" target="_blank">http://www.youtube.com/watch?v=YaLhgwjdXFw</a>
https://www.washingtonpost.com/news/early-lead/wp/2017/01/14/high-school-runner-shovels-entire-track-lane-after-snowstorm-just-to-avoid-the-treadmill/?utm_term=.4fcad43fedf0
https://www.washingtonpost.com/news/early-lead/wp/2017/01/14/high-school-runner-shovels-entire-track-lane-after-snowstorm-just-to-avoid-the-treadmill/?utm_term=.4fcad43fedf0
9651
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2017, 01:12:48 am »
rest day.
01/15/2017
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: ~2.5 AM
wakeup = 10:30 AM
bw = 156 lb.
-
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toes on left foot achy, calves tight (left especially)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder slightly
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Potential Races
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.
Protocols:
- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food
11:30 AM
- sausage egg and cheese (pepper jack) on a pumpernickel bagel
- orange juice
- chocolate muffin
Food
3 PM
- green tea
Stretching
~5-6 PM
- lots of quad, feet, calves, hamstring, upper, etc
- feet stretches helped my calves a ton
Food
8 PM
- propel
- grilled chicken + couscous
- salt + vinegar chips
Food
9 PM
- propel
- small bit of ice cream
Food
1 AM
- soy milk
- banana
Stretching
2 AM - 2:30 AM
- mobility/stretching
seriously good stretching today.. made me feel alot better.
01/15/2017
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: ~2.5 AM
wakeup = 10:30 AM
bw = 156 lb.
-
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toes on left foot achy, calves tight (left especially)
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back), left shoulder slightly
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Potential Races
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.
Protocols:
- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food
11:30 AM
- sausage egg and cheese (pepper jack) on a pumpernickel bagel
- orange juice
- chocolate muffin
Food
3 PM
- green tea
Stretching
~5-6 PM
- lots of quad, feet, calves, hamstring, upper, etc
- feet stretches helped my calves a ton
Food
8 PM
- propel
- grilled chicken + couscous
- salt + vinegar chips
Food
9 PM
- propel
- small bit of ice cream
Food
1 AM
- soy milk
- banana
Stretching
2 AM - 2:30 AM
- mobility/stretching
seriously good stretching today.. made me feel alot better.
9652
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 15, 2017, 11:58:14 pm »9653
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 15, 2017, 11:53:53 pm »9654
Pics, Videos, & Links / Re: beast
« on: January 15, 2017, 05:24:48 pm »<a href="http://www.youtube.com/watch?v=RREo2BysYS4" target="_blank">http://www.youtube.com/watch?v=RREo2BysYS4</a>
"Hey man, what ya doing today?... Well not sure, probably just some submax paused singles @ 280kg and a few light powercleans."
This guy never ceases to amaze me... has a damn strong bench too. I wonder if he is clean though.
i kinda remember when he was just 'kinda strong'.. he's been a freak for a while now. crazy.
9655
Mixed Martial Arts / Re: MMA Fighter Disqualified
« on: January 15, 2017, 10:45:13 am »
nice. got to DQ when someone does something like that, otherwise it'll start happening more.
guy was raging on him.
guy was raging on him.
9656
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 15, 2017, 01:24:35 am »
run day.
01/14/2017
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: ~3:30 AM
wakeup = 11:30 AM
bw = 158 lb.
-
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toes on left foot achy
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back)
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Potential Races
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.
Protocols:
- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food
11:30 AM
- big bowl of cereal + 2% milk
- green tea
Food
3 PM
- watermelon + blueberries
Food
4 PM
- 2 x pizza
- some pesto + bread
- smoothie + whey protein
- cookie
Session: Evening
7 PM
long run: 13.12 mi in 1h:42m:32s @ 7:48 min/mi pace
- last 1.5 miles on turf/grass
- first mile was good, but apparently too fast.. legs/body felt dead shortly after
- the rest of the run sucked
- got in some decent 'intervals' towards the end .. crazy how fast they felt but they were barely under 6 min/mi or over 6 min/mi ... when i'm fatigued, what 'feels fast' is really alot slower
- my legs, calves, and feet felt pretty wrecked after... i should be feeling 'better' now, not worse.. odd.. looking at lifting as the possible culprit and/or those heavier shoes... and/or losing flexibility. I feel tighter, stiffer, etc..
Food
9 PM
- ensure
- gingerale
Stretching
tons of stretching after the run, when i got home
Food
10 PM
- 2% milk
- cookie
Food
12:30 AM
- grilled chicken
- almond milk
- propel
Stretching
going to stretch before bed
might barely lift tomorow.. might actually do some light limb 'strength' movements and a ton of stretching.. dno
also i need to make sure not to wreck myself with stretching.
I actually feel a little weird (icky/unhealthy) lately.. I think I might be eating too much............. heh. dno.
also measured my RHR today a few times in the morning, was ~49.. so it's definitely dropped a bit.
01/14/2017
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: ~3:30 AM
wakeup = 11:30 AM
bw = 158 lb.
-
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toes on left foot achy
injuries = abrasions where my shorts sit - from friction (mostly left hip and lower back)
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0
Potential Races
- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.
Protocols:
- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)
Food
11:30 AM
- big bowl of cereal + 2% milk
- green tea
Food
3 PM
- watermelon + blueberries
Food
4 PM
- 2 x pizza
- some pesto + bread
- smoothie + whey protein
- cookie
Session: Evening
7 PM
long run: 13.12 mi in 1h:42m:32s @ 7:48 min/mi pace
- last 1.5 miles on turf/grass
- first mile was good, but apparently too fast.. legs/body felt dead shortly after
- the rest of the run sucked
- got in some decent 'intervals' towards the end .. crazy how fast they felt but they were barely under 6 min/mi or over 6 min/mi ... when i'm fatigued, what 'feels fast' is really alot slower
- my legs, calves, and feet felt pretty wrecked after... i should be feeling 'better' now, not worse.. odd.. looking at lifting as the possible culprit and/or those heavier shoes... and/or losing flexibility. I feel tighter, stiffer, etc..
Food
9 PM
- ensure
- gingerale
Stretching
tons of stretching after the run, when i got home
Food
10 PM
- 2% milk
- cookie
Food
12:30 AM
- grilled chicken
- almond milk
- propel
Stretching
going to stretch before bed
might barely lift tomorow.. might actually do some light limb 'strength' movements and a ton of stretching.. dno
also i need to make sure not to wreck myself with stretching.
I actually feel a little weird (icky/unhealthy) lately.. I think I might be eating too much............. heh. dno.
also measured my RHR today a few times in the morning, was ~49.. so it's definitely dropped a bit.
9657
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: January 14, 2017, 11:31:07 pm »Well I heard a good analogy from Dave Tate and I kind of want to explain it as it relates to my diet this time around.
Last time I had to basically put all of my eggs in the basket because I was on a strict timeline. This time I won't need to considering I have about a year or so.
The way I am looking at my diet is like a deck of cards and each card is a change to the diet. You only have so many options that you can do to manipulate the diet so adding and taking away cards slowly will prolong the fat loss. The more cards you use at once the less you have later on. I started off with basically.......
No cardio
non strict diet(poor eating choices)
piss poor workouts
So here are the cards I've implemented
Whole Eggs------>Egg Whites
Medium-high carbs----->low carbs/cycling
Low volume & intensity workout ----->Cardio Based weight training higher volume & intensity
Beef---->Turkey burgers
Little Veggies---->a lot of veggies
I implemented them throughout 4 weeks.
Cards I can throw in later on is running, diesel ass walking, more Xfit, BW circuit workouts, recovery methods such as stretching and massages, and other shit that I will try to think of
pretty cool, i like the analogy and the transitions you listed.
9658
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 14, 2017, 07:03:19 pm »
the second dunk is incredible imho.. really impressive lob BTL
<a href="http://www.youtube.com/watch?v=MX1IidDCKcM" target="_blank">http://www.youtube.com/watch?v=MX1IidDCKcM</a>
9659
Basketball / Re: Grayson Allen is DIRTY
« on: January 14, 2017, 03:19:20 pm »
looks like some pre-meditated retaliation towards Allen
<a href="http://www.youtube.com/watch?v=QgnJbgS-q4Q" target="_blank">http://www.youtube.com/watch?v=QgnJbgS-q4Q</a>
9660