10321
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 19, 2016, 05:04:37 pm »
hahaahahah
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10322
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 19, 2016, 03:04:50 pm »
10/19/2016
Bio: Morning
last night's sleep: 9 hours
last night fell asleep: ~10 PM
- yay!
wakeup = 7 AM.
- eek!
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 2
Food
7 AM
- banana
- english muffin
- water
Session: Stretching
7:30 AM
- some quad stretching
Session: Morning
8 AM
- nb 5000v2's
warmup:
- tired but decent power
run: 2.02 mi in 12:03
- 2 consecutive sub 6 miles: almost PR
- 2-miles: 11:56
- splits: 5:53, 6:02
- i probably could have gotten it .. but i actually wrecked myself right out of the start: I went really hard the first 200-300m, and since I felt like crap, it made me want to quit.. so by ~300m I was contemplating quitting.. then i snapped out of it.
- also ............. SPRINTING OUT OF EVERY TURN = WINNING .. even if it's only for a few seconds.
- I HAVE TO ADOPT that strategy every run.. that's what helped snap me back into a decent pace, every time I came out of a turn slower.
look at that massive drop in the beginning....
speed finisher: progressively more intense ~97m with light jog back recovery
- 6x
- dead but had lots of power.
- max speed: 16.7 mph .. nice
1. 24.6s (7:50 min/mi)
2. 18.6s (5:46 min/mi)
3. 16.2s (5:05 min/mi)
4. 15.2s (4:41 min/mi)
5. 14.6s (4:41 min/mi)??
6. 13.6s (4:12 min/mi) - (max 3:24 min/mi, 16.7 mph)
Food
9 AM
- 2% milk
- banana
Food
12 PM
- spinach salad with lemon, olive oil, stacys pita chips, asiago cheese
- 6 x eggs + english muffin + asiago cheese
- green tea
Food
5 PM
- chicken taco
- tortilla chips + salsa
Session: Evening
7 PM
warmup: jump rope
jump rope run: 2.62 mi in 39:19
- pace: 15:00 min/mi (-2:05 min/mi compared to last session)
- way faster than last time
- was going to do another lap, but calves were a little tight at the end so..
when i got home my right heel was stinging .. after i took off my shoes. odd.. when i jump-rope-run, my heel never hits the ground hehe.
Food
8 PM
- 2% milk
- banana
Food
9 PM
- 1/2 ham & cheese sandwich
- 2 x banana
- 2% milk
- almond joy
Food
10 PM
- 2% milk
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
Bio: Morning
last night's sleep: 9 hours
last night fell asleep: ~10 PM
- yay!
wakeup = 7 AM.
- eek!
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 2
Food
7 AM
- banana
- english muffin
- water
Session: Stretching
7:30 AM
- some quad stretching
Session: Morning
8 AM
- nb 5000v2's
warmup:
- tired but decent power
run: 2.02 mi in 12:03
- 2 consecutive sub 6 miles: almost PR
- 2-miles: 11:56
- splits: 5:53, 6:02
- i probably could have gotten it .. but i actually wrecked myself right out of the start: I went really hard the first 200-300m, and since I felt like crap, it made me want to quit.. so by ~300m I was contemplating quitting.. then i snapped out of it.
- also ............. SPRINTING OUT OF EVERY TURN = WINNING .. even if it's only for a few seconds.
- I HAVE TO ADOPT that strategy every run.. that's what helped snap me back into a decent pace, every time I came out of a turn slower.
look at that massive drop in the beginning....
speed finisher: progressively more intense ~97m with light jog back recovery
- 6x
- dead but had lots of power.
- max speed: 16.7 mph .. nice
1. 24.6s (7:50 min/mi)
2. 18.6s (5:46 min/mi)
3. 16.2s (5:05 min/mi)
4. 15.2s (4:41 min/mi)
5. 14.6s (4:41 min/mi)??
6. 13.6s (4:12 min/mi) - (max 3:24 min/mi, 16.7 mph)
Food
9 AM
- 2% milk
- banana
Food
12 PM
- spinach salad with lemon, olive oil, stacys pita chips, asiago cheese
- 6 x eggs + english muffin + asiago cheese
- green tea
Food
5 PM
- chicken taco
- tortilla chips + salsa
Session: Evening
7 PM
warmup: jump rope
jump rope run: 2.62 mi in 39:19
- pace: 15:00 min/mi (-2:05 min/mi compared to last session)
- way faster than last time
- was going to do another lap, but calves were a little tight at the end so..
when i got home my right heel was stinging .. after i took off my shoes. odd.. when i jump-rope-run, my heel never hits the ground hehe.
Food
8 PM
- 2% milk
- banana
Food
9 PM
- 1/2 ham & cheese sandwich
- 2 x banana
- 2% milk
- almond joy
Food
10 PM
- 2% milk
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
10323
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 19, 2016, 02:36:01 pm »damn. I was reading the comments on the michael hawkins video, life sentence for murder. wow
whether its true or not, i'm not sure.
it's true. what may or may not be true, is if that's his "baby mama" actually leaving those comments about their kid reading that stuff.
pC!
10324
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 19, 2016, 07:54:57 am »
re: leg press
fwiw, I don't think we should hate it (i know you were kindof kidding). It seems like it could be a useful assistance tool - but i'd personally choose something involving barbell assistance. So ya it's definitely not useless, it is activating muscle fibers ;f
If you add it in, curious to see what you think of it after utilizing it for a while.
pc!
fwiw, I don't think we should hate it (i know you were kindof kidding). It seems like it could be a useful assistance tool - but i'd personally choose something involving barbell assistance. So ya it's definitely not useless, it is activating muscle fibers ;f
If you add it in, curious to see what you think of it after utilizing it for a while.
pc!
10325
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 19, 2016, 07:48:31 am »Good luck to this! Much admire you ( and slightly envy you ) for respecting and fulfilling that inner drive request.
well said. x2!
10326
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 19, 2016, 07:28:28 am »<a href="http://www.youtube.com/watch?v=waNepeu2Tg8" target="_blank">http://www.youtube.com/watch?v=waNepeu2Tg8</a>
is it just me or does DJ stephens jump very hip/glute dominantly? maybe it's just cause hes so long and thin. his thighs look like sticks, so i was also figuring he isn't very quad dominant.
not sure about hip/glute dominant .. he looks crazy springy though -> barely needs any range of motion to launch.. I imagine he's got some high performance tendons as well ;f
also don't mistake stick-legs for weakness .. in normal people that's usually the case, but for elite athletes you find tons of skinny/light athletes with stick legs who can fly.. especially when they are ~16-18 before universities/coaches sometimes try to add more weight/muscle.
10327
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2016, 09:02:48 pm »my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.
haahhaahh.
18m 5k and then smashes dunks. The other runners won't know what to do with themselves.
ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.
i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.
pc!
haha yeah I imagine it'd be hard the way you push yourself during a 5k. Would be a sweet vision though.
ya.. that was the initial plan: dunk, sprint, run.. but i've just been so obsessed with running lately (and some sprinting) that jumps have taken a back seat. I'm definitely getting stronger, bouncier, leaner, faster, better shape etc .. so it's possible my SLRVJ is still fairly decent.
but ya, after a 5k, i doubt i'd have much in my legs.. though, the speed work i'm doing after my 5k's lately is making my legs stronger, for sure.
back when i was jumping alot + running alot, I jumped VERY GOOD after trying to PR my 1 KM's .. but I never jumped nearly as good after trying to PR my 2 mile runs.. so 3.1 miles sounds even worse lmao.
i'll probably do some jumps even if it's just some fingertip touches ... dno tho.. I remember those courts were amazing.
should get some kewl pics at least..
peace!
10328
Bios / Re: BEN COUSINS (AFL)
« on: October 18, 2016, 08:41:34 pm »Ben Cousins has really spiralled down the wrong path since retirement. The only time you ever hear about him now is when he's getting arrested, which seems to be a yearly occurrence. The crystal pistol is frying his brain.
sux :/ he seemed like a beast.
10329
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2016, 02:15:17 pm »
10/18/2016
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM.
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = ribs slightly (left & right side)
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0
Food
5:15 AM
- banana
- ~3 oz concentrated coffee
Session: Morning
6:30 AM
warmup:
- felt good, lots of bounce from jump rope the night prior
run: 3.1 mi in 31:01
- focused on the first 2 miles only
- splits: 5:57, 6:17 (feh)
- 12 minute test: 6:07 min/mi, 1.96 mi
again, slowing down at turns really kills me.. it's the single biggest thing I think I need to work on. I did a better job at picking it back up in the second mile but, slowing down at every turn takes a ton of valuable time off.
speed:
- 5 x ~97m
- max speed: ~16 mph @ what felt like ~75% effort damn, nice
1. 19.4s (5:50 min/mi) (max: 5:08)
2. 17.7s (5:11 min/mi) (max: 4:42)
3. 16.8s (4:49 min/mi) (max: 4:16)
4. 17.3s (4:53 min/mi) (max: 4:07)
5. 14.8s (4:23 min/mi) (max: 3:47)
i do a decent job at increasing my speed progressively... hehe!
Food
9 AM
- 2% milk
- strawberry smoothie
Nap
10 AM - 12 PM
- absolutely dead.. passed out hard for 2 hours
- not getting enough sleep prior to these 5 AM wakeups
Food
1 PM
- 4 x egg + english muffin + asiago cheese
- green tea
- 4 x banana
- mixed nuts
- cereal with 2% milk + honey
Food
5 PM
- would have been 4 PM but, when i sliced through this watermelon, i knocked over a glass plate and it smashed .. then the watermelon fell on top of it and had glass shards in it..
- hehe
- a big quarter (?) of a watermelon
Session: Stretching
6 PM
- stretching quads/hip flexors while walking dogs
- right hip flexor a bit more tight .. need to keep my eye on it
Session: Evening
7 PM
- felt crazy fast/bouncy .. like a spring
warmup
- springy
runs: 2 x ~1158m
- strava: https://www.strava.com/activities/749084188
- ribs/abdomen felt good - no sign of cramping
- was going to do 4 x 100m but, just being careful .. a bit achy in right hip/hip flexor and calves are tight (but also tight in a good way .. felt so strong in them during my runs)
1. 3:49.5 (5:18 min/mi)
2. 3:46.3 (5:12 min/mi)
happy about that !!
Food
7:30 PM
- 2% milk
- banana
Food
9 PM
- 1/2 ham and cheese sandwich
- small soup
- 4 x banana
- 2% milk
quads/calfs = sore.. lool.
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
Bio: Morning
last night's sleep: 6 hours
last night fell asleep: ~11 PM
wakeup = 5 AM.
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = none
aches = ribs slightly (left & right side)
injuries = 2 toenails turning black
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0
Food
5:15 AM
- banana
- ~3 oz concentrated coffee
Session: Morning
6:30 AM
warmup:
- felt good, lots of bounce from jump rope the night prior
run: 3.1 mi in 31:01
- focused on the first 2 miles only
- splits: 5:57, 6:17 (feh)
- 12 minute test: 6:07 min/mi, 1.96 mi
again, slowing down at turns really kills me.. it's the single biggest thing I think I need to work on. I did a better job at picking it back up in the second mile but, slowing down at every turn takes a ton of valuable time off.
speed:
- 5 x ~97m
- max speed: ~16 mph @ what felt like ~75% effort damn, nice
1. 19.4s (5:50 min/mi) (max: 5:08)
2. 17.7s (5:11 min/mi) (max: 4:42)
3. 16.8s (4:49 min/mi) (max: 4:16)
4. 17.3s (4:53 min/mi) (max: 4:07)
5. 14.8s (4:23 min/mi) (max: 3:47)
i do a decent job at increasing my speed progressively... hehe!
Food
9 AM
- 2% milk
- strawberry smoothie
Nap
10 AM - 12 PM
- absolutely dead.. passed out hard for 2 hours
- not getting enough sleep prior to these 5 AM wakeups
Food
1 PM
- 4 x egg + english muffin + asiago cheese
- green tea
- 4 x banana
- mixed nuts
- cereal with 2% milk + honey
Food
5 PM
- would have been 4 PM but, when i sliced through this watermelon, i knocked over a glass plate and it smashed .. then the watermelon fell on top of it and had glass shards in it..
- hehe
- a big quarter (?) of a watermelon
Session: Stretching
6 PM
- stretching quads/hip flexors while walking dogs
- right hip flexor a bit more tight .. need to keep my eye on it
Session: Evening
7 PM
- felt crazy fast/bouncy .. like a spring
warmup
- springy
runs: 2 x ~1158m
- strava: https://www.strava.com/activities/749084188
- ribs/abdomen felt good - no sign of cramping
- was going to do 4 x 100m but, just being careful .. a bit achy in right hip/hip flexor and calves are tight (but also tight in a good way .. felt so strong in them during my runs)
1. 3:49.5 (5:18 min/mi)
2. 3:46.3 (5:12 min/mi)
happy about that !!
Food
7:30 PM
- 2% milk
- banana
Food
9 PM
- 1/2 ham and cheese sandwich
- small soup
- 4 x banana
- 2% milk
quads/calfs = sore.. lool.
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
10330
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 18, 2016, 12:10:26 pm »
eek.. crazy. the third 2-hander is sooo nasty.
10331
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2016, 10:23:07 pm »my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.
haahhaahh.
18m 5k and then smashes dunks. The other runners won't know what to do with themselves.
ahaha.. ya it would be weird. I bet the court is nowhere near the post-run area tho.
i probably have like 1% chance of landing a dunk after a 5k .... if i've been jumping. I haven't been jumping so .. I have more like a 0.1% chance. I'll bring my basketball though just in case. If anything i'll just get some jumps in for fun.
pc!
10332
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2016, 01:50:31 pm »
my race is at a nice park i dunked at once (way back - glass backboard hoops).. might do some jumps (and maybe dunk attempts) after my race.
haahhaahh.
haahhaahh.
10333
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2016, 01:13:37 pm »
TIRED
AS
FU*K.
im wrecked.
10/17/2016
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM.
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate (damn .. VMO and VL's, right especially)
aches = right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0
Food
7 AM
- 2 x banana
- orange juice
- ~3 oz concentrated coffee
Session: Morning
9 AM
- late start..
- really wasn't feeling it.
- felt like i'd cramp up, ribs/stomach feeling weird
- shoes: nb 5000v2
warmup:
- felt dead
run: 2.75 mi in ~18:44
- ~6:50 pace
- cramped up in right abdominal/rib and left rib
- dead by 2.75
Food
10 AM
- big bowl of cheerios with 2% milk
- 2 x banana
Food
2 PM
- ~5 oz spinach salad with avacado, lemon, olive oil, mixed nuts, asiago cheese
- green tea
- 2 x banana
Session: Evening
6:30 PM
warmup: jump rope / walking
jump rope running: 2.6 mi in 44:40
- splits: 17:53, 15:58, 17:36 (0.6 mi)
- pretty cool .. keeps you on your toes the entire time - u don't have to try at all
jump rope running = jumping rope while running ...
- lungs & legs = fine
- shoulders, calves, heart = working hard
calves a bit tight.. hope they are ok tomorrow.
Food
8 PM
- 2 x 2% milk
- 4 x banana
Food
10 PM
- pre-made beet juice drink
- chocolate pudding (bad idea)
- boost
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
AS
FU*K.
im wrecked.
10/17/2016
Bio: Morning
last night's sleep: 8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM.
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = quads moderate (damn .. VMO and VL's, right especially)
aches = right abdominal/rib (cramp area) slightly
injuries = toenails hurting
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0
Food
7 AM
- 2 x banana
- orange juice
- ~3 oz concentrated coffee
Session: Morning
9 AM
- late start..
- really wasn't feeling it.
- felt like i'd cramp up, ribs/stomach feeling weird
- shoes: nb 5000v2
warmup:
- felt dead
run: 2.75 mi in ~18:44
- ~6:50 pace
- cramped up in right abdominal/rib and left rib
- dead by 2.75
Food
10 AM
- big bowl of cheerios with 2% milk
- 2 x banana
Food
2 PM
- ~5 oz spinach salad with avacado, lemon, olive oil, mixed nuts, asiago cheese
- green tea
- 2 x banana
Session: Evening
6:30 PM
warmup: jump rope / walking
jump rope running: 2.6 mi in 44:40
- splits: 17:53, 15:58, 17:36 (0.6 mi)
- pretty cool .. keeps you on your toes the entire time - u don't have to try at all
jump rope running = jumping rope while running ...
- lungs & legs = fine
- shoulders, calves, heart = working hard
calves a bit tight.. hope they are ok tomorrow.
Food
8 PM
- 2 x 2% milk
- 4 x banana
Food
10 PM
- pre-made beet juice drink
- chocolate pudding (bad idea)
- boost
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
10334
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 17, 2016, 01:03:02 pm »Box Squat-
60x5
80x5
100x5
115x5x2
105x5
Chin Ups-
10x3
Pull Ups-
7x2
Edit- Went to an indoor court and played around for an hour. Did about 30 jumps. I was getting dunks on almost every attempt for my first 10 jumps. From jumps 10-20 the percentage dropped down to about 50% and by jumps 20-30 I was just too fatigued and was only getting around 1 in 4.
damn nice.
all of those were dribble up SLRVJ dunks?
10335
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 17, 2016, 12:40:12 pm »5k: 32 mins
3 miles: 30:40
Tomorrow will be
.2 @5mph
.2 @6mph
.2 @5mph
.2 @7mph
.2 @5mph
.2 @6mph
until 2 miles has been reached
nice!
tho, donnie barko says: y u no strava app?