Adarq.org

the hyperextension info applies to the "back raise" also.. I mean you can use your back more for the back-raise position, but it's much better if you use your glutes more (just as you do with the hyper).

i've never done side raises, no idea on that one.

decent instructions though, isLegit == true.

pc!

ya I hope GSW looks human this year.. that was amazing last year but also draining (on them, and as a fan) lmao!! Also the fact that they have Durant now, makes me want to see them get beat more.. They are just too stacked. It's similar to the Lebron/Wade/Bosh effect.. but.. Lebron > *

Hoping to see Wade bring some magic to CHI-town.. Would love to see them go deep in teh playoffs.

I'm most excited to see Lebron, like usual. Just love that dude. 

 

Quote from: adarqui on October 25, 2016, 01:25:25 pm

some mcmillan running stats:

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

crazy for ~13:00 5k.. look how fast those predictions are for the shorter distances too. flying. 

If you could run that fast why bother running the 5k- you'd have the World Record for the 800m 
https://en.wikipedia.org/wiki/800_metres_world_record_progression

lmao, good catch.

strava's heat-map of strava runners:



sick.

just clean looking.

some nice info

http://faculty.washington.edu/crowther/Misc/RBC/model2.shtml

Putting it all together

Taken as a whole, the above information suggests that interval workouts at vVO2max and tempo runs at the lactate threshold are both key ingredients in the training programs of competitive distance runners. In designing a training schedule for a particular individual or team, however, the specificity-of-training principle must again be considered. In short, one's key workouts should be tailored somewhat to the pace, distance, and terrain of the race one is training for. For example, workouts at race pace are almost always a good idea regardless of what that pace happens to be, and long runs may be much more important for marathoners than for 5K specialists. Nevertheless, when pondering these important issues, we should not forget what the data tell us: "long" intervals and tempo runs are probably our best training tools for maximizing VO2max, lactate threshold, running economy, and overall fitness.

10/25/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~11 PM
wakeup = 6:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hips slightly, hamstrings slightly
- SPEED WORK. calves are solid though........ ADAPTATION!!
aches = hips slightly
injuries = 2 toenails black
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

7 AM

- banana
- plain english muffin



Session: Morning

7:30 AM

warmup: felt pretty good
- easily hitting 5:30-5:45 min/mi pace

run: 2.02 in 12:03
- splits: 5:51, 6:03
- thought i had two sub 6's, oh well, decent run.

ELEVATION STATS LMAO!!



finisher: 4 x ~210m, 2 x ~100m
- top speed: 15.7 mph
- best ~210: ~35.4s
- best ~100: 14.4s



Food

8:30 AM

- 2% milk



Food

9:30 AM

- big bowl of cheerios + 2% milk + honey
- green tea
- 4 x banana



Nap

12 - 2 PM
- eek



Food

3 PM

- 4 x banana
- 2% milk
- blue corn tortilla chips

damn.. i had half of a roast beef sandwich, took one bite, and just spit it out.. absolutely nothing bad with the sandwich, just didn't want to eat meat. weird...



Food

4 PM

- 1/2 of 1/4th of a watermelon
- banana



Session: Evening

jump rope running: 3.8 mi in 50:27
- pace: 13:00 min/mi
- speed improvement
- legs felt sooooooo explosive/light after this session..
- shoulders fatigued .. already have some fatigue in them too from previous sessions. Didn't push the rope speed like crazy.
- 99.9% on forefoot (even better than last session)



Food

8 PM

- 2% milk
- banana



Food

9 PM

- 4 x banana
- 2 x veggie egg roll

- vegan fudge brownie
- 2% milk



feel good.. shoulders dead tho.



sunset tonight:

---

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

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:
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