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Messages - adarqui

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this was from my 4:47 from october.. going to hold back tomorrow and try to repeat this. no fast start. just a controlled start right into my pace (~4:55-5:00). then me running w/ feedback from watch.

the thing i might do differently is start a little slower, and try to kick massive, so at ~0.75 mi, just nuclear. a much bigger kick than in the data below. this'll make up for the slightly slower avg pace (4:55-5:00 before kick, instead of 4:50-4:55 before kick).

alot of people i know, who normally dont do this race, are doing it tomorrow .. because they want redemption over the headwind mile from last week. lol. so, should be more fast people there than normal. im going to prevent myself from getting sucked into it and just number hunt, hopefully.

last year i actually had a tight calf/soleus strain which i was recovering from, the week prior.. basically the same kind of thing, except different tweak. both tweaks after the boca mile race. last year was soleus, this year was gastroc seizing up. last year it made me back off and run smarter which turned out well. could potentially happen again. eerily similar scenario eh.

got 3rd OA last year. who knows this year. we'll find out tmw.

weather should be good i think. ~69F, 60% humidity, ENE 5mph wind. nice.. should be decent conditions.

light day.

mile race wednesday.

left calf/behind knee "thick", lame. hamstrings recovering. legs feel decent. should feel way better tomorrow, minus the calf thickness.

signs of getting sick (throat barely, mucous moreso). hope i dont.


<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

- light run -> beet juice -> 2 x orange juice + 2 x banana -> tons of salted cashews -> koia cinnamon almond drink -> 1/2 orange juice + piece of focaccia bread -> light run -> 10 chicken wings + focaccia bread -> beet juice -> orange juice + some salted almonds

09:45 AM: light: 32 min ::: (grass/dirt/rocks, very windy, cold!)

08:40 PM: light: 33 min ::: (grass/dirt/rocks, cold af!!, 53 F!!) /// legs recovering, feel decent, left calf still thick tho \\\ 2900.0 miles for 2018 as of this run

12:15 AM: leg drain: 35 minutes

Strength Sports / Re: The Arm Wrestling Thread
« on: December 11, 2018, 11:03:52 pm »
this is so crazy.

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800m+ Running and/or Conditioning / Re: The Running LOL Thread
« on: December 11, 2018, 10:14:46 pm »

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Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 11, 2018, 12:52:41 pm »
nice shot.

Progress Journals & Experimental Routines / Re: Party's Over!
« on: December 11, 2018, 10:24:48 am »

5x100m with walk back recovery raising the pace on each 100

1x100m- 13.6
1x100m- 12.9
1x100m- 12.4
1x100m- 12.2

No hamstring soreness just a bit of achilles tightness, particularly on the left achilles.

solid. that submax 12.2, power.

800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: December 11, 2018, 09:37:21 am »

800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: December 11, 2018, 09:36:12 am »
3:54 mile in hawaii, with one of the slowest turn arounds you will ever see..


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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 11, 2018, 12:52:33 am »
rest day.

legs sore. calves sore.


<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

- orange juice + 2 x banana -> beet juice + tons of almonds -> some chocolates -> zinburger salted caramel milkshake -> sauteed cauliflower with irish butter + 3 chicken tenders -> koia cinnamon almond drink

12:00 AM: leg drain: 35 minutes

800m+ Running and/or Conditioning / Re: Ingebrigtsen Brothers
« on: December 11, 2018, 12:32:54 am »
13:41 into the vid is weird, hah.

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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 10, 2018, 08:15:33 pm »
I would have agreed with you strictly from a purist perspective b/c the squats go something like:

text book paused ATG FS -> text book paused ATG BS -> ... -> belted barely parallel lowbar squat

but purity aside, what's best for athleticism? it need not be the exact same thing.

belts help with IAP yes but that's not all they're doing. They also help the leg muscles contract harder (hams, quads, glutes). That part might be cause or effect (im not sure) but the effects all put together are helping train the lower body to contract more forcefully. Now with the belt the torso also has greater time under tension AND finally for most ppl the belt helps exactly where the squat gets hardest (the sticking point) which is about halfway up. The belt allows you to continue producing force at that very point to help complete the lift (more time under tension). It's basically a way to make the squat more efficient. The IAP alone might be worth the price of admission but if that's all it was achieving it's not why it's a more athletic way to squat. I'm still a squat purist but from a holistic perspective, training with a belt a will get you more gains and that's a good thing. Training with a belt and without a belt offer good synergy because there is a carry over there. All of this will be proven if i can get my vertical back to 32" now that i've started using a belt.

i don't know how it'll prove it tho.. you had your vert up to like ~36" without belt squatting? i recall you getting way up not so long ago .. during/after your first few real bouts with high frequency heavy squatting.

if belt gets you to 38-40", i'll wear one for one set.


if anything, i feel like your nutritional/bodyweight fluctuations/cuts have more to do with your vert going down than your squatting/belt etc. those fluctuations are rough physically and mentally. if you are lifting hard and eating alot, yet still lean, you'll perform at a much higher level on avg.


Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 10, 2018, 04:22:34 pm »
If pause squats are the least athletic kind of squat then on the other side of the spectrum, belted squats have to be the most athletic kind.

not following that logic.

belts make any squat "less athletic" imho. potentially safer yes, more athletic, no.

imho, learning to brace without a belt is much more athletic.

With a belt the contraction at the bottom of the squat is more forceful and powerful. Not sure if this is new info for anyone here but it certainly didn't occur to me until i thought to try a belt yesterday and i found that i had to drop the weight back to down to 70kg warmups because the bounce was too powerful w/ the belt. Then i worked my way up the weights to my previous weight that i'd been using in teh same workout without a belt as i learned to harness the power out of the hole. pretty interesting stuff. so i'd suggest to anyone who cares about athleticism, use the belt brah.

u gon play sports with the belt brah? artificial bracing in the weightroom, real world bracing outside of it. doesn't sound like the best formula to me, never liked that idea.

welcome gps watch squad, it's a game changer  :ninja: :highfive: :headbang: :ibrunning:

i dont think treadmill will translate too well, but you never know. i imagine if you were already proficient in road running, that treadmill could be swapped in/out etc. but, going from treadmill to roads/track could be rough.

very curious to see how it goes tho!

thanks! not sure when it will arrive cos i got it from o/seas but hopefully not longer a week or two. Super excited about it for some reason. I thought of getting an arm band for phone but that doesn't really get me that excited lol.

running with a phone + arm band sucks. :D

if anything sold me was your cool insta photos of your watch runs which convinced me  :highfive:

lool nice. :highfive: :ibrunning:

today's speed run i was using 13.5km/hr and i found that if take longer strides i could run a bit easier. so i think my technique on the treadmill isn't quite as efficient as it might be on the road. i think on the treadmill ive been taking shorter strides to keep up with the speed of the belt? not sure. i have long legs so it's possible that either road or treadmill, but not both are more optimised for my body. will be intersting to test when i get the chance. but right now i have no way of measuring on the road which is why i haven't bothered to try running outside

my advice: don't get in the habit of messing with your stride. it takes a long time, and tons of setbacks, to figure out it's NOT something you should think about when running. if you mix up the paces etc, and simply think about going faster or slower, it'll take care of itself.

but ya, your stride freq is probably higher & stride length shorter, on a treadmill.

800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: December 10, 2018, 12:44:59 am »
incredible footage.. this is how you film a race. wow.

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