Adarq.org

another pace chart

http://www.runnersworld.com/rt-training/running-times-pace-charts

possibly my favorite basketball photo of all time:

ya.. teamwork, trust, swag, power, dominance.

i love that pic too.

a bit late to the party but...

wtf is that.. lmao!

thanks man!

also.. 147 lb today.

that is all super helpful, yes. thank you.

cool np!

when you say "controlled tempo" do you mean like on a count? for example 2:1:2 eccentric:bottom:concentric? or do you just mean under control and for volume. i remember you doing hundreds of lunges in a row back in the day, do you think that built strength?

ya just under control for volume. I definitely think those lunges were capable of putting some mass on & improving strength, my legs were ridiculously swole after every session. I remember them being particularly snappy after I recovered from those sessions. AND I remember just out of nowhere, wanting to jump off one leg. I remember attributing that sensation of wanting to SLRVJ at the time, to those high volume walking lunges.

I started to get into them again a few months ago but they made me sore for 7+ days... hehe. My body just hates sustained tension right now and I don't even feel like doing it. I do think about incorporating them eventually but, i'll wait a little longer before I re-consider experimenting with that.

so ya I definitely found them very effective at giving my legs alot of "pop" and making them feel crazy strong.

one thing i love about the rower is that it's so easily measurable. still kind of not sure what kind of goals i could set for calisthenics. although i just remembered that gymnastics are a thing, so i could have goals be around doing a handstand, doing a planche, doing flat-footed pistols, etc. jump rope goals are easy: build up to 10 minutes continuous, then 20, then 30. build up to 50 double unders, then 100, then 200. learn criss-cross double unders, then create a jump rope kata and improve time (e.g. 100 skips, 20 double unders, 100 skips, 20 criss-cross single-unders, 100 skips, 20 double unders, 100 skips, 10 criss-cross double-unders, 100 skips).

ya the jump rope stuff is easy and very fun.. for calisthenics I think the measureables are like you said -> mastering new/more difficult positions and sets/reps. I personally don't like turning that stuff into a "cardio style workout" like I mentioned above.. If we are able to focus more on each movement and recover properly, calisthenics can be a great strength training tool.

gonna go do warm up + reactive + strength now.

kewl!

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

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. 

Yup, we don't realize how fast those guys are. Not endurance fast, fucking short distance sprint fast.
13m 5k  is 50 consecutive 15.5s 100m.

50.
consecutive.
15.5s.
100m.
sprints.
no.rest.
not.a.breath.
just.run.them
consecutive.
50.
fifty.

ya man.. it's absolutely mind blowing, that kind of speed at so many different distances.

i'm in awe of these dudes.. insane athleticism.

360 view of the 100m and 400m finals

<a href="http://www.youtube.com/watch?v=i6zxRAAtTf4" target="_blank">http://www.youtube.com/watch?v=i6zxRAAtTf4</a>

some mcmillan running stats:


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


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