9886
Injury, Prehab, & Rehab talk for the brittlebros / The Leg Drain Thread
« on: December 15, 2016, 03:02:19 am »
so, lying down with legs propped nearly straight up for ~15+ minutes.
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.
9888
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 15, 2016, 02:57:23 am »
serious dunk by tyler johnson
9889
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 14, 2016, 11:39:55 pm »Nike trains 3 athletes to run sub-2h marathon:
http://www.runnersworld.com/marathon/nikes-audacious-plan-break-the-2-hour-marathon-barrier-in-2017
that was a great read! thanks!
If I had to pick someone to do it, it would be Bekele.. The current WR 5k & WR 10k holder, also second fastest marathon ever.. He's probably sponsored by someone else. Of everyone we can think of, I think he is the most capable.
As for those picks, Kipchoge is a beast and Tadesse (like they said) is one of the most beautiful runners i've seen.. similar to Bekele. I watched his half marathon WR, it's insanely fast and he looks like he should be able to put together something much better than 2:10 ... if any1 has the talent of those 3, it's probably Tadesse.. but Kipchoge has the experience/grit it seems. I dno, I don't expect any of those 3 to go sub 2 .. but i'd love to be wrong. Regardless, an interesting project.. It definitely seems like it's on the level of sub-4 minute mile (initially) and sub-10 100m.. it has to be achievable.
Bekele tho...... He might make another crack at it in the next Berlin Marathon.
The pace for sub-2 is unreal. I can't fathom that pace for 26.2 miles.
pc!!
9890
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 14, 2016, 11:24:42 pm »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586
race: 1-mile in 5:12 (-8s)
- results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6255
- strava: https://www.strava.com/activities/802627424
- endomondo: https://www.endomondo.com/users/26420622/workouts/846954404
- 1st in age group (30-34)
- 8th overall
- perhaps my most relaxed mile PR so far .. didn't push it HARD.. very consistent graph
- unofficial GPS 1-mile PR: 5:06 (-9s)
race: 1-mile in 5:12 (-8s)
- results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6255
- strava: https://www.strava.com/activities/802627424
- endomondo: https://www.endomondo.com/users/26420622/workouts/846954404
- 1st in age group (30-34)
- 8th overall
- perhaps my most relaxed mile PR so far .. didn't push it HARD.. very consistent graph
- unofficial GPS 1-mile PR: 5:06 (-9s)
9891
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 14, 2016, 11:22:00 pm »
legs still dead but not nearly as bad as yesterday. foot still weird. right eye/eyelid twitching.
12/14/2016
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~2:30 AM
wakeup = 10:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog
injuries = 2 toenails black, left shoulder moderate
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Food
10:30 AM
- huge bowl of cereal + 2% milk + honey
- green tea
- banana
Food
3 PM
- coconut water
- almond joy
Food
4:30 PM
- quarter watermelon
- banana
- english muffin
Session: Evening
warmup: ~3 miles
- legs felt completely dead initially they got better by the strides
- ~1 mile light, walk, ~0.5 mi, walk, ~5 x strides/with light jog back
- really good warmup
race: 1-mile in 5:12 (-8s)
- results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6255
- strava: https://www.strava.com/activities/802627424
- endomondo: https://www.endomondo.com/users/26420622/workouts/846954404
- 1st in age group (30-34)
- 8th overall
- perhaps my most relaxed mile PR so far .. didn't push it HARD.. very consistent graph
- unofficial GPS 1-mile PR: 5:06 (-9s)
the race posted this picture, horrible quality.. i'm on the left (i shaved):
the top 3 were:
- 4:42
- 4:47
- 4:51
- so I was 21 seconds off of third place. guh.
I didn't try and stick with them.. just said F it, try and relax but still go fast.. legs/brain just too dead to push hard today. so regardless, happy about the result + PR.
usually when I PR a mile, I PR 800m/1km etc.. one of those as well.. didn't PR those today, actually ran the 2nd half really consistent/relaxed. I *SHOULD* have sprinted out that last quarter.. if i did that, I would have probably gotten sub-5 for the unofficial GPS measurement, FAIL++.
Food
8 PM
- kung pao beef
- water w/ lemon
Food
11 PM
- ginger ale
12/14/2016
Bio: Morning
last night's sleep: ~8 hours
last night fell asleep: ~2:30 AM
wakeup = 10:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog
injuries = 2 toenails black, left shoulder moderate
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0
Food
10:30 AM
- huge bowl of cereal + 2% milk + honey
- green tea
- banana
Food
3 PM
- coconut water
- almond joy
Food
4:30 PM
- quarter watermelon
- banana
- english muffin
Session: Evening
warmup: ~3 miles
- legs felt completely dead initially
they got better by the strides- ~1 mile light, walk, ~0.5 mi, walk, ~5 x strides/with light jog back
- really good warmup
race: 1-mile in 5:12 (-8s)
- results: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6255
- strava: https://www.strava.com/activities/802627424
- endomondo: https://www.endomondo.com/users/26420622/workouts/846954404
- 1st in age group (30-34)
- 8th overall
- perhaps my most relaxed mile PR so far .. didn't push it HARD.. very consistent graph
- unofficial GPS 1-mile PR: 5:06 (-9s)
the race posted this picture, horrible quality.. i'm on the left (i shaved):
the top 3 were:
- 4:42
- 4:47
- 4:51
- so I was 21 seconds off of third place. guh.
I didn't try and stick with them.. just said F it, try and relax but still go fast.. legs/brain just too dead to push hard today. so regardless, happy about the result + PR.
usually when I PR a mile, I PR 800m/1km etc.. one of those as well.. didn't PR those today, actually ran the 2nd half really consistent/relaxed. I *SHOULD* have sprinted out that last quarter.. if i did that, I would have probably gotten sub-5 for the unofficial GPS measurement, FAIL++.
Food
8 PM
- kung pao beef
- water w/ lemon
Food
11 PM
- ginger ale
9892
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 14, 2016, 01:24:13 am »
right foot hurting all day.. any time i stretched quads, top of my foot/ankle hurt.. basically, the top of my foot hurts when i plantar flex my foot, but more so when i'm stretching it.. doesn't bother me as much when i walk around - though I can tell it's there.. and if I try to plantar flex while walking, then I definitely feel it.
crazy how i got wrecked kicking a ~20 lb. dog in the head.. fwiw, it's kinda like a jack russel build, but definitely not a jack russel (and it's black/brown).. but it's kinda like that, small/muscled up/strong.
on top of that, my hamstrings are wrecked. hah.
ate & stretched a ton today.. hoping that helps somewhat... that's my only hope.
12/13/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings alot (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog - worse today than yesterday
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0
Food
11:30 AM
- huge bowl of cereal + 2% milk
- 6 x eggs + english muffin + honey
- green tea
- banana
Food
1 PM
- ensure
Food
5:30 PM
- chicken pita wrap from some falafel place .. was good
Food
8 PM
- ensure
Food
11 PM
- huge spinach salad with grilled chicken, tomatoes, carrots, olive oil, lemon
- water w/ lemon
- banana
Session: Recovery
1:25 - 1:40 AM
legs up / drain: ~15 minutes
- plus hot shower after
Session: Stretching
THROUGHOUT THE DAY
- TONS of quad/hamstring/foot stretching
my foot/ankle isn't bad enough to stop me from running tomorrow's race... I mean I ran "fine" yesterday at the track .. even though I was slow af (probably more-so due to my sore hamstrings).. So, not really to worried about that..
I am worried about my hamstrings though.. right now they are very sore.. There is a slim CHANCE that they will be decent tomorrow - my legs feel better/lighter tonight even though they are still sore, which is usually a good sign.. after I sleep/wakeup, soreness can be almost gone. So, it's POSSIBLE.
we'll see though.. doubt it.
regardless...... if I race tomorrow, i'm going to pace/hold back. If i'm sore/wrecked i'll have no other option, really hard to push myself when my hamstrings are sore.. It basically shuts me down.
about to lie down with my legs up and then take a hot shower .. and sleep.
crazy how i got wrecked kicking a ~20 lb. dog in the head.. fwiw, it's kinda like a jack russel build, but definitely not a jack russel (and it's black/brown).. but it's kinda like that, small/muscled up/strong.
on top of that, my hamstrings are wrecked. hah.
ate & stretched a ton today.. hoping that helps somewhat... that's my only hope.
12/13/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings alot (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog - worse today than yesterday
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0
Food
11:30 AM
- huge bowl of cereal + 2% milk
- 6 x eggs + english muffin + honey
- green tea
- banana
Food
1 PM
- ensure
Food
5:30 PM
- chicken pita wrap from some falafel place .. was good
Food
8 PM
- ensure
Food
11 PM
- huge spinach salad with grilled chicken, tomatoes, carrots, olive oil, lemon
- water w/ lemon
- banana
Session: Recovery
1:25 - 1:40 AM
legs up / drain: ~15 minutes
- plus hot shower after
Session: Stretching
THROUGHOUT THE DAY
- TONS of quad/hamstring/foot stretching
my foot/ankle isn't bad enough to stop me from running tomorrow's race... I mean I ran "fine" yesterday at the track .. even though I was slow af (probably more-so due to my sore hamstrings).. So, not really to worried about that..
I am worried about my hamstrings though.. right now they are very sore.. There is a slim CHANCE that they will be decent tomorrow - my legs feel better/lighter tonight even though they are still sore, which is usually a good sign.. after I sleep/wakeup, soreness can be almost gone. So, it's POSSIBLE.
we'll see though.. doubt it.
regardless...... if I race tomorrow, i'm going to pace/hold back. If i'm sore/wrecked i'll have no other option, really hard to push myself when my hamstrings are sore.. It basically shuts me down.
about to lie down with my legs up and then take a hot shower .. and sleep.
9893
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 14, 2016, 01:08:38 am »man fuck people who let their dogs be like that. if it's happened more than once...dude should not be allowed to own a dog.
ya it's a spanish lady.. what's crazy is, it ALWAYS seems to be a spanish lady whose dog is off of the leash.. There's been quite a few of them around here which do the same thing. It's weird.
i've never let my dogs do that.. but i'm more afraid of them getting hit by a car than biting someone.. how these people's dogs are still alive, the way people drive on these residential streets, is unbelievable.
I actually saw her other dog (nice one) a few blocks down the street today as I was driving out of the neighborhood.....
edit: There's ~5 spanish families on my street & 3 of the women let their dogs outside without the leash.... no one else does anything like that... wtf.
Quote
in lahore this weekend we got breakfast one morning with a friend of a friend and he brought his 1.5-year-old german shepherd along. clearly almost completely untrained/unsocialized. it sort of understood "sit" in urdu but that was it. tried to jump up, eat our shoes, pulled constantly at its leash. it's one thing if you've got a little dog -- although that's still bad -- but german shepherds are big and can fuck you up if they feel like getting violent or overexcited.
dogs should come with compulsory classes for people to understand their responsibilities as an owner.
damn.. ya man that's horrible. Around here at least, the "big dog owners" seem to really train their dogs well. I rarely see a big dog which isn't very obedient etc. It almost seems like they all go to classes/get professional dog training. It's always the smaller dogs which are a problem.. Those are the ones constantly off of leashes, running around the neighborhood etc.. I'd be scared af if I saw some pitbull roaming the neighborhood. That actually happened waaaay back when I was like ~15 or so, but it was a Doberman which was trying to get me.. Happened right in front of my house. I ran from it and jumped into the back of my neighbor's truck... hah.
I got bit in the face by a dog when I was a child so I've always been a bit cautious with dogs. You showed it who's boss so hopefully it doesn't try and mess with you anymore since it was getting more and more aggressive etc.
It saw me today and stayed by the garage.... that's never happened before... OWNED.
except.. my foot has been hurting all fucking day.. it actually wrecked my foot a bit.. seems like I strained some muscles in the top of my foot and/or sprained some unlikely ligaments.
fml fml fml
But at least the dog stayed away from me... I was curious to see what would happen next time. Honestly, if it had rushed my again, i'd be afraid to kick it.. It's hard little granite head fucked me up.
I'll probably bend down and open hand slap it in the face next time.
Quote
On a side note you're making brilliant progress and your comp pics are dope!
dude thanks alot!!
I really want to break sub-5 tomorrow in this 1-mile race but, ....... not looking too good right now. Sore and foot hurts.
HEH.
pc!!
9894
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: December 14, 2016, 01:01:07 am »
dreamed I was on Judge Judy. So basically, an entire dream of me being in court.. All of the mundane court stuff. So finally I win the case, then I ask Judge Judy to film something special for my mom, on my phone.. Since my mom loves watching Judge Judy. Judge Judy agreed and taped a message to her. Then the dream ended..
9895
Boxing / Re: 12/10/2016: TONS OF GOOD BOXING
« on: December 14, 2016, 12:59:16 am »ye it was def good night of fights, some more then others.
terence crawford made molina look like a novice and just ineffective.
abner mares fight was good too I don't know how it was split decision. This was my favourite the night.
anthony joshua was fighting someone who just didn't want to fight. Anthony was supposed to fight klitschko and they agreed but wanted wba belt on the line, they got reply late so they decided to do voluntary before and aj won and now we get the fight, all aj's fight easy for him and klitschko maybe good opponent or, hopefully not, he may do the same thing as he did against tyson fury.
I didn't watch jermell charlo fight, had these 3 to watch before going to sleep.
ya I don't think Klitschko/Joshua will look anything like the Fury fight.. Joshua has that freak athleticism/speed/power, so he'll be able to put real pressure on Klitschko when he wants.. slip jabs and get in, launch huge shots.. plus he's got a decent jab himself. This will look more like a normal fight hah.
Charlo had a disgusting uppercut KO..
and ya, Mares was my favorite fight. He brings it.. I've never been let down watching one of his fights. Look forward to his next big one.. probably between the winner of Frampton/Santa-Cruz 2 (which should be amazing). That's such a solid division.
pc!
9896
Boxing / Re: Anthony Joshua vs Wladamir Klitschko has been made
« on: December 14, 2016, 12:54:34 am »Ye, they actually announced straight after the fight in the ring, official announcment, I knew it was going to happen but aj had to win, which was easy.
can't wait for aj, and it was only recently he stepped up to face world champions and beat them easily, now this is another step up to see if he is the real deal.
ya and he's stepping up "way too early".. but if he's the real deal, he should be able to get it done.. i'm worried for Klitschko. He doesn't have the best chin - he usually is able to stay away from guys.. But I can't imagine he'll be able to stay away from Joshua the entire fight. Joshua is going to get in and land something big, guaranteed.. when that happens, I don't think Klitschko will be able to survive it.
I got AJ by KO in 5.
9897
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 13, 2016, 01:20:29 am »
12/12/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~1 AM
wakeup = 10 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = left & right hip flexor barely, top of right foot from kicking that dog
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0
Food
11 AM
- 2% milk + 2 tspn coffee + honey
- oatmeal + honey
- green tea
- banana
Food
1 PM
- 2% milk
Food
3:30 PM
- tons of watermelon + blueberries
- banana
- slice of pizza
Session: Evening
7 PM
- LEGS DEAD!!!!!!!
speed session (LEGS DEAD): 400m, 800m, 1200m, 2 x 400m, with light 400m jog between
- damn my hamstrings/quads are WRECKED from the last two sessions.. couldn't even hit ~13 mph tonight even if i tried.. EEK.. need to eat, stretch, and try to recover by wednesday night (1-mile race!!). hamstrings are especially toast.
-
- hamstrings very sore right now
- wrecked
Food
8 PM
- 2 x 2% milk
- 2 x banana
- ensure
Food
9 PM
- thai dynamite with chicken and white rice (peiwei)
- cookies and cream milkeshake (kilwins)
Food
11:30 PM
- propel
Food
2 AM
- ensure
lots of stretching, post running session.. extra hamstring
damn.. no idea how i'll recover by wednesday night!!!!! legs/cns seem fried.
hopefully the extra kcal's help........... more food and stretching tomorrow too.
also, must sleep ASAP. dead.
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~1 AM
wakeup = 10 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = left & right hip flexor barely, top of right foot from kicking that dog
injuries = 2 toenails black, left shoulder barely (YAY)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0
Food
11 AM
- 2% milk + 2 tspn coffee + honey
- oatmeal + honey
- green tea
- banana
Food
1 PM
- 2% milk
Food
3:30 PM
- tons of watermelon + blueberries
- banana
- slice of pizza
Session: Evening
7 PM
- LEGS DEAD!!!!!!!
speed session (LEGS DEAD): 400m, 800m, 1200m, 2 x 400m, with light 400m jog between
- damn my hamstrings/quads are WRECKED from the last two sessions.. couldn't even hit ~13 mph tonight even if i tried.. EEK.. need to eat, stretch, and try to recover by wednesday night (1-mile race!!). hamstrings are especially toast.
-
- hamstrings very sore right now
- wrecked
Food
8 PM
- 2 x 2% milk
- 2 x banana
- ensure
Food
9 PM
- thai dynamite with chicken and white rice (peiwei)
- cookies and cream milkeshake (kilwins)
Food
11:30 PM
- propel
Food
2 AM
- ensure
lots of stretching, post running session.. extra hamstring
damn.. no idea how i'll recover by wednesday night!!!!! legs/cns seem fried.
hopefully the extra kcal's help........... more food and stretching tomorrow too.
also, must sleep ASAP. dead.
9898
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 12, 2016, 11:56:00 pm »Thanks mate. She's definitely better but still not 100%. Hopefully it doesn't affect her too much but will still be an awesome experience.
how'd she do??!?!
Finished in 5:47 so an awesome effort.
1.9k swim- 40m
90k ride- 3h03m
21k run- 1h59m
Transition- 5m
She was killing it in the swim and ride and the first 2/3 of the run and then her left shoulder locked and she had to keep stopping to stretch it out. She was hoping to go 10-20 mins quicker but all in all a great job for her first time.
damn.. awesome.
really sucks about the shoulder but i imagine stuff like that happens to lots of people, especially their first time completing a half/full triathlon.. hard to train for that completely unless you actually do practice attempts, which would be pretty nuts. That had to suck, trying to run with a shoulder locking up.
beast.
9899
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2016, 01:06:22 pm »also just found out there's a 5k race here at the end of feb. getting fit for that might be a good way to spend jan and feb after i get back from my trip to SE asia.
nice!! do it! it should be fun.
9900