10096
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 16, 2016, 03:31:44 pm »
wow.... this looks like it could have been lethal.
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10097
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 16, 2016, 11:42:20 am »
damn you can do a front split? 
or maybe i misread? how close were you? i can't even come close to that, or a split to the side. severely limited flexibility in my adductors/hip flexors.. and unfortunately when i try to improve that flexibility, i injure myself.
or maybe i misread? how close were you? i can't even come close to that, or a split to the side. severely limited flexibility in my adductors/hip flexors.. and unfortunately when i try to improve that flexibility, i injure myself.
10098
800m+ Running and/or Conditioning / Re: old runners
« on: November 16, 2016, 11:33:26 am »
dude look at this Whitlock's form at like 85+
if I live to that age .. i want to be moving like that (or better - marathon training might be too much, should probably limit it to halfs, dno..).
if I live to that age .. i want to be moving like that (or better - marathon training might be too much, should probably limit it to halfs, dno..).
10099
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 16, 2016, 11:29:56 am »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.QuoteAn 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.
That'd be a nice goal even if I came in dead last lol
I only hit 19 miles in an hour, I kept having to stand up because my ass was hurting.
Yeah for right now id like to keep lower running volume with high inclines cuz I'm still a fatty. I'd like to work up to a 2 mile 5 incline and 6mph. Next week I may throw in 1 or 2 flat 3 mile runs. Basically I have at least 2.5 months to get ready which is a pretty good timeline. I feel as though -30lbs is reasonable if I stay as consistent as I was last time.
Also, if I ever did anything like that race, I'd probably have to hire some kind of coach haha.
ya this dude has a coach (former 4xKONA guy or something). also he's mostly done half ironman's, that's how they all start out.
I wasn't actually saying you should do an ironman btw.. but I imagine you probably want to do a half ironman and eventually an ironman or something like that at some point; those are some serious accomplishments... that swimming though. This dude swims in the ocean like 2-3 miles a few times per week.. that's mindblowing to me, lmfao. For me, the swimming basically disqualifies ironman from ever being a thought lmao.. i'm not into swimming.
but ya just keep slowly trying to up your volume while eating clean, while lifting to maintain mass .. boom.
10100
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 16, 2016, 11:23:31 am »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.
10101
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 16, 2016, 11:21:23 am »weird. exact opposite for me. wearing it around and warming up with and then taking it off felt like putting on rocket boots. got like a 2" boost on DLRVJ, which is like 6%. pretty big effect, for me the difference between getting high enough to dunk and not. just wearing it to warm up had no effect.
i actually did that experiment yesterday. landed a very hard ME effort dunk at 95kg .. took off vest, took a nice break of about 5 mins. Then tried to dunk unweighted. And actually jumped lower than i used to get without usinbg the vest. But there is a confounding variable. My left ankle niggle kicked in and it inhibits vertical. I wish i could fix it. I may need to start addressing it with strategic taping .. it's the back of my ankle btw .. does anyone have any experience managing and rehabing that particular injury?
edit, ok maybe im wrong about the injury .. it cud be something else like achilles tendon ..y ikes :/
http://sma.org.au/resources-advice/injury-fact-sheets/achilles-tendon-injuries/
back of the ankle where? on the heel?
i've had lots of weird heel/achilles aches, always freaks me out to the max.. i'd personally try refraining from activities that exacerbate it, rather than experimenting with taping etc.. but i'm overly cautious when it comes to the achilles.
so my initial advice is rest.. rehab would be calf raise variations (forefoot slightly elevated for more ROM, double leg, feet straight/internally rotated/externally rotated) and then eventually single leg.. also some very light mobility exercises for the ankle, but definitely not forcing ROM, letting it sink in naturally.
also an extremely important factor when it comes to achilles aches & such is making sure you properly warmup.. if you ever skip out on a warmup, you're running the risk of things getting worse.. that's been my mistake on several occasions.
pc!
10102
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: November 16, 2016, 11:10:04 am »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.
10103
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 16, 2016, 10:59:28 am »^ A couple statistic notes for this session that i missed.
-All squat sets were season best!
-The 24 total reps of dead-hang pullups ( which i re-did previous week ) tie lifetime PR.
Recovery stuff:
15 November , PM : 15 mins it bands and quads foam rolling , 15-20 mins legs stretching.
16 November , AM : Light dynamic warmup + light quads stretching.
nice!!
the stretch-lyfe is working well for you so far, it seems.the quad-stretch cheat code.. seems real.
10104
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 16, 2016, 10:52:29 am »
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.
insanity.
i can see you eventually being like that as you "up" the cycling/running volume.
Quote
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.
10105
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2016, 10:39:06 am »ACHES/INJURIES: none
SORENESS: none
MENTAL STATE: good
Quote
just trying to adjust my internal clock so i can be getting up earlier. once my running shoes get here i think i'll start running some mornings.
nice!!! what shoes are you getting?? dem kilkenny's?
Quote
hidden benefit of not being able to really train: the constant, low-grade pain that i've been living with in my left hip and right knee -- for so long that i don't even journal them -- seem to have reduced dramatically. didn't even notice until i went to do pistols today.
That's awesome.. rest ftw.
Lately I feel like I need a week off or so.. I might do that some time in December, would probably be a smart idea.
ACHES/INJURIES: low back a bit tight, prob from doing the leg lowers on a really soft surface (bed). stupid.
yea, that wrecks me also.
10106
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: November 16, 2016, 01:49:49 am »
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..
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..
10107
800m+ Running and/or Conditioning / Re: Running Quotes
« on: November 15, 2016, 12:43:50 pm »
From the "Little Black Book: redux, by Coach Brad Hudson" (running book)
here's a really cool quote from the 5k section:
sick
the callus analogy is perfect.
here's a really cool quote from the 5k section:
Quote
One thing about racing is that it hurts. You better accept that from the beginning or you're not going anywhere
-- Bob Kennedy
Quote
To me, the 5,000m is the most exciting event in track and field. To be a great 5,000m runner, you not only have to possess tremendous speed and endurance, but you also must have an outstanding psychological capacity to tolerate and embrace pain.
My Oregon coaches used to talk about callusing. When I think about the 5,000m that is what I think about. In order to be successful at the 5,000m, you have to be able to run race pace, workout after workout. Doing so not only ingrains the pace into your head and neuromuscular system, but it also helps to develop a callus to the effort and discomfort that it takes to do so.
-- Brad Hudson
sick
the callus analogy is perfect.
10108
800m+ Running and/or Conditioning / Running Quotes
« on: November 15, 2016, 12:43:35 pm »
just a bunch o running quotes.
10109
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2016, 12:38:03 pm »
got my "little black book: redux, by Coach Brad Hudson" (running book) yesterday!! this book is going to help alot.. tons of great workouts that I need to incorporate and test myself with.
here's a really cool quote from the 5k section:
sick
the callus analogy is perfect.
here's a really cool quote from the 5k section:
Quote
One thing about racing is that it hurts. You better accept that from the beginning or you're not going anywhere
-- Bob Kennedy
Quote
To me, the 5,000m is the most exciting event in track and field. To be a great 5,000m runner, you not only have to possess tremendous speed and endurance, but you also must have an outstanding psychological capacity to tolerate and embrace pain.
My Oregon coaches used to talk about callusing. When I think about the 5,000m that is what I think about. In order to be successful at the 5,000m, you have to be able to run race pace, workout after workout. Doing so not only ingrains the pace into your head and neuromuscular system, but it also helps to develop a callus to the effort and discomfort that it takes to do so.
-- Brad Hudson
sick
the callus analogy is perfect.
10110
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2016, 12:33:33 pm »
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..
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..