10186
800m+ Running and/or Conditioning / Re: Middle to Long distance physique pics
« on: October 31, 2016, 09:02:39 pm »
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10187
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: October 31, 2016, 09:02:07 pm »
3. Writing About Running: Between yourself, Paul Katam and Joey Thompson, UNCG has had a lot of success in distance running this year. Where are some good areas to run in Greensboro and what kind of training have you been doing?
Paul Chelimo: We do most of our runs at Hamilton Lakes Park, Salem Lake, Bur Mill Park and at NC A&T's Track. The kind of training that we do is tempo runs and speed work on the track twice a week, once a week long runs, then easy runs each day after a workout.
nice paul chelimo quote .. now only if i can figure out how to apply it. i've been focusing on relaxing alot during my faster paces so, maybe that's a start.
4:20 mile repeats with 60s rest
Paul Chelimo: We do most of our runs at Hamilton Lakes Park, Salem Lake, Bur Mill Park and at NC A&T's Track. The kind of training that we do is tempo runs and speed work on the track twice a week, once a week long runs, then easy runs each day after a workout.
nice paul chelimo quote .. now only if i can figure out how to apply it. i've been focusing on relaxing alot during my faster paces so, maybe that's a start.
4:20 mile repeats with 60s rest
10188
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 31, 2016, 05:22:13 pm »
10/31/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~12 AM
wakeup = 10 AM
- post-race sleep in.. needed it
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right hamstring insertions (medial/lateral)
injuries = 2 toenails black, 2 more maybe turning black (2nd toe on right foot very painful), right big toe pad a little painful
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 2
Food
10 AM
- 2% milk
Session: Afternoon
11 AM
walk + light speed work: 11.80 mi in 2h:41m:39s
- only planned on walking but.. F it.. felt great.. also, no reason i shouldn't be able to run 'fast but light'
- the 400's at the end were awesome.. i do love doing X-interval then walk-back complete recovery... i should be able to do stuff like that for hours.. something to think about.
- EVERY interval under 6 min/mi .. also one 400 under 5 min/mile[/b]
- the one 400 i pushed, was under 5.. so just accelerating properly in the beginning, was all it took, to hit 1:12 for 400m.
- biggest cue was staying relaxed and getting off the ground fast.. i think those are just the most important cues for me
solid work!!
man felt so good today.. and after that session.. feel really light/bouncy.
Food
2 PM
- 2 x 2% milk
- propel
- 2 x banana
Food
3 PM
- 2 x propel
- 1 x pizza
- 3 x chicken wing
- 2 x banana
Bio
5:30 PM
soreness: hamstrings feeling it ... great session today.
Food
7 PM
- banana
Food
10 PM
- 6 x eggs + english muffin + asiago cheese
- a TON of blue corn chips + fresh hot salsa
- chocolate fudge brownie from whole foods
- 2 x banana
STUFFED. needed the protein.. hamstring tendon achy, right big toe pad hurts, right 2nd toe hurts baaad (toenail wrecked).
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM
how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f
pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning
pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm
predictions:
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~12 AM
wakeup = 10 AM
- post-race sleep in.. needed it
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right hamstring insertions (medial/lateral)
injuries = 2 toenails black, 2 more maybe turning black (2nd toe on right foot very painful), right big toe pad a little painful
standing desk (when on computer): not much
feel = great
water = alot
mosquito bites: 2
Food
10 AM
- 2% milk
Session: Afternoon
11 AM
walk + light speed work: 11.80 mi in 2h:41m:39s
- only planned on walking but.. F it.. felt great.. also, no reason i shouldn't be able to run 'fast but light'
- the 400's at the end were awesome.. i do love doing X-interval then walk-back complete recovery... i should be able to do stuff like that for hours.. something to think about.
- EVERY interval under 6 min/mi .. also one 400 under 5 min/mile[/b]
- the one 400 i pushed, was under 5.. so just accelerating properly in the beginning, was all it took, to hit 1:12 for 400m.
- biggest cue was staying relaxed and getting off the ground fast.. i think those are just the most important cues for me
solid work!!
man felt so good today.. and after that session.. feel really light/bouncy.
Food
2 PM
- 2 x 2% milk
- propel
- 2 x banana
Food
3 PM
- 2 x propel
- 1 x pizza
- 3 x chicken wing
- 2 x banana
Bio
5:30 PM
soreness: hamstrings feeling it ... great session today.
Food
7 PM
- banana
Food
10 PM
- 6 x eggs + english muffin + asiago cheese
- a TON of blue corn chips + fresh hot salsa
- chocolate fudge brownie from whole foods
- 2 x banana
STUFFED. needed the protein.. hamstring tendon achy, right big toe pad hurts, right 2nd toe hurts baaad (toenail wrecked).
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
- mixed speed:
-- burn out muscle early but then try and recover + hop back onto a normal pace.. start of race simulation
-- fast 400 into proper 400+ (total 800+)
-- fast 200 into proper 600+ (total 800+)
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
weird:
- CREATE IMAGINARY RUNNING FRIENDS & RUN WITH THEM
how come?
- HOW COME I CAN'T ADD ~20m A WEEK TO MY ~13+ MPH PACE?? :f
pre-run meals:
-
theories:
- Think "run beautiful" not "run hard"
-- ^^ has alot to do with how I strike the ground, breathe, don't tighten up, etc
- Really big gulping inhalations through the mouth, prior to a run, could help to get the lungs to wake up.
- Static (short-holds - 5-10s) stretching before running to help me relax, feel loose
- Less (good) fat / More carb = winning
pace data:
- 10.0 mph = 6:00 min/mi, 5k = ~18:36
- 10.5 mph = 5:42 min/mi, 5k = ~17:43
- 11.0 mph = 5:27 min/mi, 5k = ~16:55
- 11.5 mph = 5:13 min/mi, 5k = ~16:10
- 12.0 mph = 5:00 min/mi, 5k = ~15:30
- 12.5 mph = 4:48 min/mi, 5k = ~14:53
- 13.0 mph = 4:36 min/mi, 5k = ~14:18
- source: http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm
predictions:
Code: [Select]
for 18:48 5k:
- vLT: 6:29
- vVO2: 5:36
- 100m: 15.9
- 200m: 31.8
- 400m: 1:06.4
- 800m: 2:25.9
- 1000m: 3:11.8
- 1500m: 5:00.4
- 1-mile: 5:25.0
- 2-mile: 11:30.4 / 5:45
- 5k: 18:48 / 6:03
for 18:00 5k:
- vLT: 6:14
- vVO2: 5:23
- 100m: 15.2
- 200m: 30.4
- 400m: 1:03.6
- 800m: 2:19.7
- 1000m: 3:03.6
- 1500m: 4:47.6
- 1-mile: 5:11.1
- 2-mile: 11:01.0 / 5:30
- 5k: 18:00 (5:48)
for 17:00 5k:
- vLT: 5:55
- vVO2: 5:11
- 100m: 14.4
- 200m: 28.7)
- 400m: 1:00.1
- 800m: 2:11.9
- 1000m: 2:53.4
- 1500m: 4:31.7
- 1-mile: 4:53.9
- 2-mile: 10:24.3 / 5:12
- 5k: 17:00 / 5:28
for 16:00 5k:
- vLT: 5:35
- vVO2: 4:53
- 100m: 13.5
- 200m: 27.0
- 400m: 56.5
- 800m: 2:04.1
- 1000m: 2:43.2
- 1500m: 4:15.7
- 1-mile: 4:36.6
- 2-mile: 9:47.6 / 4:53
- 5k: 16:00 / 5:09
for 15:00 5k:
- vLT: 5:15
- vVO2: 4:34
- 100m: 12.7
- 200m: 25.4
- 400m: 53.0
- 800m: 1:56.4
- 1000m: 2:33.0
- 1500m: 3:59.7
- 1-mile: 4:19.3
- 2-mile: 9:10.8 / 4:35)
- 5k: 15:00 / 4:50
for 14:00 5k:
- vLT: 4:55
- vVO2: 4:16
- 100m: 11.8
- 200m: 23.7
- 400m: 49.5
- 800m: 1:48.6
- 1000m: 2:22.8
- 1500m: 3:43.7
- 1-mile: 4:02.0
- 2-mile: 8:34.1 / 4:17)
- 5k: 14:00 / 4:30
for 13:00 5k:
- vLT: 4:35
- vVO2: 4:02
- 100m: 11.0
- 200m: 22.0
- 400m: 45.9
- 800m: 1:40.9
- 1000m: 2:12.6
- 1500m: 3:27.7
- 1-mile: 3:44.7
- 2-mile: 7:57.4 / 3:58
- 5k: 13:00 / 4:11
10189
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 31, 2016, 05:09:11 pm »
good stuff on that 100m.. i imagine if you didn't have so much on your plate and were getting more running in, you'd feel better in that last 20-30m.
also +1 on training breaks.. i've been on a couple of them
my biggest advice on that though, is .. to really try and get focused a few months BEFORE the training break, so that you could go hard during the actual training break.. that was the #1 mistake I made for my current (really long) training break. If I had a shorter break, I would have spent most of it just getting in shape.
also, don't take a training break of a year or more............ it makes you not want to work & only become a better athlete. lmao.
pc!
also +1 on training breaks.. i've been on a couple of them
my biggest advice on that though, is .. to really try and get focused a few months BEFORE the training break, so that you could go hard during the actual training break.. that was the #1 mistake I made for my current (really long) training break. If I had a shorter break, I would have spent most of it just getting in shape.
also, don't take a training break of a year or more............
it makes you not want to work & only become a better athlete. lmao.pc!
10190
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: October 31, 2016, 04:52:53 pm »
^^ back loox hyooge.
10191
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: October 31, 2016, 04:48:40 pm »deloitte has completely consumed my thoughts. i want that job so fucking badly. i've studied my ass off getting a 3.9 GPA so far, got 4 certifications, read about security on my own time, went on a bunch of interviews for jobs I didn't want just for interview experience, got a new suit for the interviews and always look crisp, attended all the information sessions and receptions to make connections, searched up common Big 4 interview questions and had answers/scenarios prepared in my head numerous days in advance, went to various career fairs, visited my schools career services office for interview advice and resume advice, met up with various recruiters for resume advice.... everything
should get an answer this coming week.
damn man i know the feeling.. really hope you get it.
Quote
going to email deloitte's head recruiter and let her know i have a couple of other offers. that should speed up the process and play in my favor (higher chance of getting an offer + higher pay)
that's an interesting move.. I did something similar in my previous job, had some legit offers and let them know.. so they hooked me up with a ridiculous raise. was fun. felt great at the time.. hah.
10192
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 31, 2016, 04:43:10 pm »I've been thinking a lot and I came up with a pretty ballin idea.
I'm thinking about joining the Air Force reserves and get into the air traffic controller job. The base is right at the syracuse airport which is convenient and hopefully I could get and job there while I'm serving. I would take a year to get in shape seriously and I would have until I'm 30 to get in. Pay starts at 123k a year so byaaah. I have a few other options but this one seems the best for me.
damn! pretty cool. that's a big decision.
10193
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 31, 2016, 04:40:46 pm »Keep at it mate. I went through a similar time earlier and even just getting in the gym once or twice a week is enough so you're not too far away when the motivation returns.
x2
alot of us on this forum have left training for extended periods of time.. it's definitely smart to try and get in at least 1-2 sessions per week, because your motivation will return at some point, that's pretty much a guarantee. obviously easier said than done.
it's happened to me alot.
10194
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 31, 2016, 04:28:56 pm »31/10/2016- 5pm
Happy Halloween Mutherfuckers!!!
passing out candy to little rugrats while dodging mosquitos.. not my favorite holiday.. lulz!!
happy halloween mayne.
Quote
Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 132.5 x 4, 120 x 7
Slant bench leg raise-
bw x 8, 8
Ring Chins-
bw x 3, 3, 3
OHP-
bar x 10, 30 x 5, 5
Pretty stoked about today's squats. Was thinking about this set far more than I should have and it worried me coming off the sprints from yesterday. Legs slightly fatigued but nothing to write home about and as soon as I put 132.5 on my back I knew I had it. The 120 for 7s though were a bitch and I was lightheaded after both sets.
A light re-entry into upper body work. Felt the shoulder on pretty much everything but I'm now taking the approach of careful amounts of stress rather than nothing at all as it's been well over 2 months since I did upper body stuff. Feels good now though.
132.5 x 4
2nd set of 120 x 7
sick work on those PR's.. those sets looked solid as usual.
10195
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 31, 2016, 04:19:03 pm »sick @ deadlift.. also, i imagine if there were anything that would wreck your trap it would be deadlifting (and maybe parallel bar dips).
have you been stretching???
if you stretch, maybe you should list it (since it's so rare).
my morning quad/hamstring ROM has really improved over the last month.. just consistent standing quad & standing two-leg hamstring stretches. I keep forgetting to stretch my calves tho.. need to do that soon actually. I'm stretching very light, not forcing anything at all. Trying to make sure I don't have an aggressive-mindset for stretching. I think that's been one of my problems; in the past i've taken my aggressive-mindset to stretching and that's how I accumulated some serious stretching-related injuries.. but ya this light daily stretching seems to have kicked in. I like it.
light stretching for performance/strength gains, hypnotize yourself! ;f
pc
Light morning stretching is so underrated. Doesn't have to be heavy. I've never felt so good as when I used to do light dynamic stretches (leg and arm swings) in the mornings. Set me up for the rest of the day.
nice. get back on that! ;f
fwiw, my dog's always stretch before getting out of my bed.. they do a few stretches while they wag their tail, then they sprint out of bed looking to play outside. hah.
31 October , AM:
Light dynamic warmup and light stretching session ,
10196
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 31, 2016, 02:55:16 pm »
and then just a *normal* sick dunk:
10197
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 31, 2016, 02:54:44 pm »
and then.. jordan southerland with a new dunk, too bad he didn't make it.
what an amazing day for new dunks..
what an amazing day for new dunks..
10198
Pics, Videos, & Links / Re: The Misc Exercise Video/Pic Thread
« on: October 31, 2016, 02:53:47 pm »10199
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 31, 2016, 02:53:11 pm »
the dunk game will never be the same.. jordan kilganon = god.
10200
Basketball / Re: A Bunch of Ball Handling Videos
« on: October 31, 2016, 02:23:36 pm »
epic pass.. also, epic comment on that video:
