Author Topic: ADARQ's journal (Read 1696327 times)

adarqui · « **Reply #405 on:** March 29, 2010, 11:13:39 pm »

Quote from: Rip on March 29, 2010, 07:39:26 pm

Next time, don't hit your camera, you should instead hit a stone wall; it's a lot more efficient in breaking your hand, plus you wont fuck up your camera.

when did i hit my camera? wtf?

adarqui · « **Reply #406 on:** March 30, 2010, 04:41:27 am »

bad day hah

first, 5 hours sleep after good training last night, so i was wrecked

then i had to take my car to the auto body shop, i might not have it for a week or so.. was away from my comp all day, withdrawal.

so tonight's workout i was real tired.. bleh

3/29/2010

~40s sprints on the way up to bball court:
- 2x
- weak

jumps
- changed shoes to bball shoes
- weak as hell, yawning and shit
- first 10 jumps, top jump around 10'3/10'4
- 2nd 10 jumps, top jump around 10'3
- 3rd 10 jumps, top jump around 10'3
- 36 jump = drop off dead
- all jumps were basically the same, i just couldnt achieve any peak power, i was trying to wakeup but couldnt

jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

so that was interesting....

ISO: not rotation style, short-rest multi-set style

BB squat:
- heels elevated, but deep
- 135 @ 5 x 10
- rest = 20 breaths (so like ~1 min)
- no pausing in between reps, did them straight

neutral grip pullup:
- BW + 20 lb @ 11,8,7
- BW @ 10
- rest = 20 breaths

dips:
- BW @ 20,20,20,15
- rest = 20 breaths
- left wrist been bugging out a bit on these

walking lunges:
- SSBAR @ 1 set, 3 laps

so, started weak but finished pretty strong..

going to up my road work i think, might jog ~3-4 miles + lift again tomorrow

peace

piR · « **Reply #407 on:** March 30, 2010, 06:03:28 am »

Quote from: adarqui on March 29, 2010, 11:13:39 pm

Quote from: Rip on March 29, 2010, 07:39:26 pm
Next time, don't hit your camera, you should instead hit a stone wall; it's a lot more efficient in breaking your hand, plus you wont fuck up your camera.

when did i hit my camera? wtf?

haha damn, i got trolled.

LBSS · « **Reply #408 on:** March 30, 2010, 11:20:13 am »

Quote

jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.

adarqui · « **Reply #409 on:** March 30, 2010, 02:18:24 pm »

Quote from: LBSS on March 30, 2010, 11:20:13 am

Quote
jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.

ya well, the higher knees/longer stride stuff I have been unable to adapt too, but midfoot/ball of foot I have been adapting too. I'm still getting tight in my calfs but, i'm not experiencing any crazy soreness that I normally would (5-7 day stuff).

I need to take advantage of my reactiveness, which I don't feel nearly as much when I'm heel striking, but I also need to get my vo2 back up, I can tell it's way lower.

vo2/lactic threshold = way down from ~3 years ago.. hehe

I'm wearing nike zoom waffle racers too, heel striking in those is pretty intense. I used to run in nike zoom's, they have a HUGE cushion of support under the heel.

pc

LBSS · « **Reply #410 on:** March 30, 2010, 04:06:02 pm »

Quote from: adarqui on March 30, 2010, 02:18:24 pm

Quote from: LBSS on March 30, 2010, 11:20:13 am
Quote
jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.

nike zoom waffle racers

Seem tight. Might have to get a pair cause FiveFingers are kinda out for me at the moment. I'm accumulating so many shoes I feel like a girl. If you had told my 18-year-old self that when I was 23, I'd have six pairs of shoes and seriously be contemplating three or four replacement/new pairs, my 18-year-old self would have punched, um, myself.

Or something.

adarqui · « **Reply #411 on:** March 30, 2010, 04:09:29 pm »

Quote from: LBSS on March 30, 2010, 04:06:02 pm

Quote from: adarqui on March 30, 2010, 02:18:24 pm
Quote from: LBSS on March 30, 2010, 11:20:13 am
Quote
jog home ~1.5 miles:
- ok i guess it got interesting here, stopped trying to jog like a kenyan, went back to whitey style
- whitey style = keeping knees low, upping stride frequency, staying on mid-ball of foot
- i felt way less winded this way, foot didnt collapse as much, and i actually was going faster
- i wasnt dead at the end either, could have kept running

Yeah, this makes sense. Kenyans can run like Kenyans because they're Kenyans and that's how they've run their whole lives. Trying to change your technique on something like that, especially while trying to land forefoot/point your toes, is not necessarily better at all. The Science of Sport guys have an interesting thing to say about this: Basically, the conclusion they reached is that you should run in the way that feels most relaxed/natural and should absolutely not overthink your footfall because you end up with tense feet. Tense feet = bad news. If that means low knees, mid-ball footfall, short quick strides, and you get no pain from it, then roll with that. Your gait is going to change naturally depending on speed, footwear, whatever, but you shouldn't necessarily try to force a radical change.

nike zoom waffle racers

Seem tight. Might have to get a pair cause FiveFingers are kinda out for me at the moment. I'm accumulating so many shoes I feel like a girl. If you had told my 18-year-old self that when I was 23, I'd have six pairs of shoes and seriously be contemplating three or four replacement/new pairs, my 18-year-old self would have punched, um, myself.

Or something.

i have about 12 pairs of shoes.. 7 pair basketball, 2 running (nike zoom,nike zoom waffle), oly lifting shoes, 1 track spikes, nike free's.

haha

ESav15 · « **Reply #412 on:** March 30, 2010, 04:25:03 pm »

what basketball shoes andrew?

adarqui · « **Reply #413 on:** March 31, 2010, 01:17:35 am »

Quote from: ESav15 on March 30, 2010, 04:25:03 pm

what basketball shoes andrew?

4 pairs of nike solo flight's, and some other one's.. 3 pairs reebok's.

adarqui · « **Reply #414 on:** March 31, 2010, 01:27:26 am »

vmo/hamstrings/quads/glutes pretty sore from yesterday..

3/30/2010

ok, i just amazed myself

5.91 miles on gmap-pedometer.com in < 47 minutes

i didn't use my stop watch, but, i have a timestamp from when i left the computer to when i got back..

pretty insane, didn't even expect to run that good, considering how the run felt..

- 99% of the run was on ball of foot/mid foot.
- mile 4 my achilles/calf started dying
- mile 5 my shit was DEAD, so i had to turn up the speed hard in order to generate the stiffness upon impact to keep my heel up
- doing that ^^^, i think i just broke a mental barrier
- was running kenyan style most of the run, mile 2-6

my lungs etc felt fine, my quads/calfs/achilles were dying...

i might not be able to walk for a few days, calfs feel rocked.

found some old pic, felt like posting it, it's a cool pic imo:

adarqui · « **Reply #415 on:** April 01, 2010, 03:54:35 am »

3/31/2010

very sore.. calfs/vmo

bw = 168.. wtf?

ISOT 2 rotations:

paused walking lunges:
- 5 sec pause
- SSBAR @ 2 x 3 laps
- glutes were dying, hamstrings were cramping

chinups:
- neutral grip: BW @ 15
- BW + 20 lb @ 10,11

dips:
- BW + 20 lb @ 2 x 20

done rotation, went to failure on pullups/chinups etc

chinups + 20 lb
neutral grip pullups
neutral grip hold at top
pullup hold at top
chinup hold at top
neutral grip pullup @ 3 reps = dead

pc

ESav15 · « **Reply #416 on:** April 01, 2010, 05:05:24 am »

the photo is really cool man.

adarqui · « **Reply #417 on:** April 01, 2010, 03:00:14 pm »

Quote from: ESav15 on April 01, 2010, 05:05:24 am

the photo is really cool man.

thanks man

adarqui · « **Reply #418 on:** April 02, 2010, 02:53:35 am »

4/1/2010

calfs still very sore, so had to put in my "distance work" another way.. shadow boxed

shadow boxing:
- 10 rounds in clottey-shell
- work rate high
- lots of jabs/lots of right hands

pc

adarqui · « **Reply #419 on:** April 03, 2010, 02:11:06 am »

4/2/2010

ok i felt like complete shit.. calfs still very sore, so, wasnt expecting to run good and i didn't.. i tried to fight it but god damn painful.

3.9 mile run:
- ~30 minutes
- man my calfs/soleus especially were just completely dead
- must have been slightly dehydrated too cause my mucous was very thick
- all in all, complete hell
- FUCKING CALFS

squat:
- 135 x 10,10,10,8,8
- 95 x 15,15,15,15,15,20,15,30
- im going to be really trying to push this shit up hard
- i need to make lactic acid my bitch again
- 95 x 50 is the first goal
- heels elevated

left knee was bugging before/during workout, when my quads were sore i stretched them alot, thats what did it.

pc

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