Adarq.org

ok while im rehabbing my achilles ... im going to do a few things

1. get a scan done (ultrasound) and see the extent of the damage. i would like an MRI but i dont think its possible in australia without dropping a lot of money

2. stop doing stuff things that disturb the achilles, which means no more dunking for a few months. i am going to play it safe and put the weight vest away for now too

3. more upper body work

4. get the squat goal of double bw for reps out of the way.. ive never broken 1.8 leave alone 1.9 or 2.0 and i am aiming to rep 2.0

5. skill work: revamp my jumpshot mechanics and get decent ball handing. the only way im goign to enjoy basketball again is to play on teh perimeter but right now im not as skilled there as i'd like to be to displace others

6. lbbs says i have no arm swing on my dunks. what im realising now is that i have no arm swing period. even when walking i dont use it and i wouldnt be suprised it's why i look so robotical and mechanical on the court as well. going to tape myself doing various athletic things and see if i can improve my form

7. i need to ride a bike or something for fitness cos i dont think running is a good idea while my achilles isnt healed ... though i dont remember any discomfort frm running per se .. i think it's only the dunks which cause the problems and i can def go without dunking

8. keep doing the back extensions and i want to reintroduce heavy partial squats. i havent done them in a while cos my back, but i need to bring them back

also just be careful that you're squatting isn't putting too much extra tension on your achilles.. for example, if I didn't elevated my heels, I feel much more tension on the back of my heel as my achilles stretches, so I have to be much more careful without my heels elevated.. stuff like that. Basically just make sure you're not forcing your achilles to bear too much load/overstretch in these weightlifting movements.

Quote from: jumperer on November 07, 2016, 03:52:08 pm

you think pistol squats hit the VMO hard enough though?

varies from person to person. for real isolation your best options are TKEs and SL machine leg extensions while concentrating on firing your VMO. externally rotating your leg a bit and palpating the muscle can both help get it to fire.

this x2 ^^

we used to do partner assisted TKE's: while seated on the floor, leg propped up on a foam roller, partner pushes down on the top of the foot and you just extend for those last few degrees.



i actually had a set of pistols "shut off" my VMO once.. waaay back, just tweaked it at the bottom of a pistol.. took a few weeks for my VMO to fire properly again.. was really weird. Did tons of TKE's to get it back to normal.

i ran with this ironman dude last night.. surprising how "jacked" he is considering how much volume he puts in cycling / swimming / running .. but he also lifts and probably eats a ton.

i can see you eventually being like that as you "up" the cycling/running volume.

An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break

insanity.

wasn't going to mention this here but it looks legit.. AND, I wasn't gunning for a PR, I was tagging along with someone who was running a hard mile.. so that's pretty awesome.

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

1-mile PR: 5:18.9 (-0.9s)
- -0.9s AND not going max effort..

just a bunch o running quotes.

TRACK DAY!!


11/15/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~12 AM
wakeup = 10 AM
- eek
bw = 147 lb.
morning resting heart rate = didn't measure
soreness = quads slightly
aches = left shoulder slightly (deep anterior delt pain, hurts alot when waking up)
injuries = 3 toenails black, right forefoot (toes) pad slightly
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 1



Food

11 AM

- 5 x eggs + english muffin + asiago cheese
- sweet green tea
- banana


Food

1:30 PM

- propel



Food

3:30 PM

- pre-made beet + orange juice drink
- watermelon
- banana
- 2% milk




Food

3:45 PM

- quarter watermelon
- 1/2 pre-made beet/orange juice drink
- banana
- 2% milk



Session: Evening

5:50 - 7:15 PM
- pouring rain before i got there
- a few die hards showed up

speed: total work = 8.90 mi in 1:26:12
- strava: https://www.strava.com/activities/776791456
- protocol: 1 mile fast but not all out (), 2 miles slow, 10 x 400m.. all with 400m light jog rest between each rep
- tagged along with a fast/beast dude who is training for a full ironman, basically did his workout and his pace
- 1 mile (according to strava): 5:18 (-1s)
- most everything low 5's







wasn't going to count tonight's 1-mile PR as something that should be in the PR thread but, after looking at my garmin device, looks legit so i will.



dope!

5:19.8 to 5:18.9 hah.



Food

7:30 PM

- ensure



Food

11:30 PM

- 2 x southwest egg rolls with sour cream
- chicken taco
- 2 x banana
- propel
- 2 x 2% milk



Food

1:30 AM

- water w/ lemon




took way too long between finishing my speed session and eating.. but had no choice, was out at a meeting.

i'm absolutely dead right now and i'm up way too late..

Quote from: adarqui on November 13, 2016, 12:43:50 pm

Quote from: Mutumbo000 on November 07, 2016, 08:24:45 am

Yeah I actually felt good. I did the sprints a couple of hours after I'd done the squats but my legs felt great. No tightness or anything. If I'd done 200m I would've had glute lock, but I haven't attempted a ME 200m for ages.

Bench-
barx12
60x8
80x5
100x3
90x7
90x6 need to get stronger triceps

Chin Ups (6kg)
8x3

when you do an ME 200m, what's your "strategy"?

in my noob state, I just attempt a fast start until about ~30m, run hard until about ~100m, then i'd go all out the last 100m.

I don't have one. I just try and run as fast as I can until I die out. If I've got fitness usually that is around the 160m mark but because of momentum that last 40m is still done in around 5 seconds. For what it's worth I try and do the Maurice Greene style at the start (hold my head down and slowly rise up and am full upright after 13 steps).

cool thanks!

Bodyweight- 83.5

Box Squat-
60x5
80x5
100x5
120x3
130x3 
130x2
115x5

Pull Ups-
10

Chin Ups (6kg)
8x3

oooh !! 

Quote from: adarqui on November 13, 2016, 04:00:56 pm

Quote from: gukl on November 13, 2016, 03:34:07 pm

awesome man

thanks man!

Quote

- you are gonna need a new trophy cabinet soon!

hah ya.. i already do. I have everything on this small table and now I can't put my plaque on it.. too much stuff on there.. i've never been into collecting trophies but, for some reason, i've kept all of these running trophies. Some of them are pretty cool though - for example, the glass/crystal one.

Quote

motivating me to get some new running shoes and get back into it!

sick!!!

i don't recommend those new balance RC5000v2's anymore but, that's just because (like you) I really do prefer 0-drop.. my saucony shay xc4's are nearly 2oz heavier but I run faster in them because the architecture of the shoe just gives me so much more spring/bounce. I feel mushy in my NB 5000V2's.

what kind of shoes are you thinking of getting?

ya the glass one was real nice. with the plaques and stuff, can you wall mount them..that could be pretty cool?

ya, dno if i want to do that though. right now i just have it propped up against some of the other trophies jaja.

in regards to the shoes - i literally couldn't find the RC5000v2's in the UK anywhere, even NB Minimus trails are hard to find here bleh. I will have a search and see if i can find a retailer for the sauconys somewhere, they seem to be a bit cheaper than the NB anyway. I'm super broke atm so it's gonna be after christmas now anyway, maybe see what there is in the sale.

ya and if you ever find something like my saucony shay xc4's, they are extremely cheap and worth a try. I mean I get mine for $29-39 USD from easybay and sites like that.

saucony does have a shoe that i've always been tempted to try, the Endorphin Racer:

http://fellrnr.com/wiki/Saucony_Endorphin

It's 0-drop and extremely light (~3.x oz) .. it looks similar to my nb rc500v2's but the 5000's have a 4mm drop so.. could be more along my liking.. but just the fact that it looks so similar has prevented me from trying it.. my saucony shay xc4's look more like 'sprinting shoes' and definitely feel that way, so just sticking to those for now.. but the lightness + drop + saucony brand does entice me.

I felt so good when i was running 3-4x a week though,

nice! ya, I like how I feel right now.. relaxed/loose/healthy (for the most part).

running/sprinting is just so damn human.. almost seems necessary in life.

especially around my home home there were some real nice trails, now i'm back at university in a city it's a little less inspiring but there's still some pretty nice parks and stuff around

you should be able to run even faster in those parks (I imagine) if they have asphalt paths/sidewalks etc.. that's a big bonus.

would you be able to run on the roads?

i've never really done any trail running.. i have run on some dirt/grass/rocky paths but they aren't really trails, so I don't really know much about that life.. if I had nice trails around, i'd have to run them slow and just enjoy the scenery/outdoors, I imagine.. right now I don't really run to enjoy any scenery.. there's nothing really enjoyable about the way I train, other than the feeling of the effort/intensity and the numbers/future goals.

a good example is this Fantasy of Lights race I ran in the other day.. I imagine lots of people ran it nice and slow with their families, and enjoyed the x-mas lights etc.. but everyone trying to run PR's/fast probably didn't notice any of it. If I try and think about the x-mas lights, most of it is a blur. I do remember a few because they were funny.

once I start running fast, I start zoning out and become more "robotic".

I wonder if that's normal.. I imagine it is.. but i'll maybe ask some of those people I run with tomorrow if they go to the track. These people I run with at the track, they've all done like 20+ marathons, tons of 5k's, it's ridiculous.. they are running addicts.. pretty cool tho.

pc!!