10396
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: October 08, 2016, 10:17:35 pm »
i love this lady's pics for some reason..
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10397
800m+ Running and/or Conditioning / Re: The Jump Rope Thread
« on: October 08, 2016, 08:25:35 pm »
might get this:
http://www.buddyleejumpropes.com/Buddy-Lee-Super-Sonic-Cable-Rope-Lee-Reisig-p/bl-ropesss.htm
dno.. my rope is good (the version beneath this one) but, i think i want a faster one. ;f
http://www.buddyleejumpropes.com/Buddy-Lee-Super-Sonic-Cable-Rope-Lee-Reisig-p/bl-ropesss.htm
dno.. my rope is good (the version beneath this one) but, i think i want a faster one. ;f
10398
800m+ Running and/or Conditioning / Re: The Jump Rope Thread
« on: October 08, 2016, 08:24:49 pm »Adarq, since you have the most experience probably jump roping, how about setting weekly goals for the jump ropers out there like by friday you gotta get in 5k reps or 4 hours worth in or something.
Also, I read a few things that said 10 minutes of jump rope is equal to or greater than 30 mins of slow paced cardio burnin calories wise, do you think thats somewhat accurate?
damn never replied. dno.. upper body cardio gets the HR higher .. upper + lower = sick combo. I imagine most of the jump rope numbers outworking running are accurate.
10399
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 08, 2016, 05:49:49 pm »
decided not to run again just to be safe.. both achilles' feel good today.
10/08/2016
Bio: Morning
last night's sleep: ~9.5 hours
last night fell asleep: ~11:30 PM
wakeup = 9 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate
aches = none
injuries = right achilles barely (only felt it a few times)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
9:30 AM
- 2% milk
- banana
- green tea
Food
11 AM
- propel
Session: Afternoon
1:20 PM
jump rope: 1 hour
- messups: 45
- crazy amount of messups but .... actually did pretty good though. lungs felt fine.. shoulders barely got tired.. it just seems like my "rhythm" is off -> these results are good to know.
- when I was boxing, I could go 30-60 minutes with <= 5 messups (even sometimes NO messups).. so my rhythm was solid.
- longest without messups: ~5m:30s (LL-RR-repeat)
- seems like LL-RR-repeat gave me my most consistent results
- had some go for 3+ minutes with L-R-repeat
- worked on lots of different patterns
- legs felt great
shoulders/chest feels sore already from the session
Food
2:30 PM
- 2% milk
Food
3 PM
- spinach + mixed green salad, olive oil, balsamic, cashews, goat cheese, grilled chicken
- 2% milk
- sweet green tea
- dark chocolate
- kefir (honey + strawberry)
Food
8 PM
- beet + tart cherry juice
- 2% milk
- 2 x banana
- some beef + barley soup
- some crackers
tired.
hoping to get a run in tomorrow morning. but also looking forward to mixing in jump rope again - i think... feel really good after roping - very light.
did some programming today.. a few lines of code.. HEHE
probably going to sign up for another 5k this saturday.
james modeling my new running jersey:
that jersey is pimp.. feels great.
10:15 PM -> feel really good right now.. should be able to run hard tomorrow morning.
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
10/08/2016
Bio: Morning
last night's sleep: ~9.5 hours
last night fell asleep: ~11:30 PM
wakeup = 9 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = lats moderate
aches = none
injuries = right achilles barely (only felt it a few times)
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
9:30 AM
- 2% milk
- banana
- green tea
Food
11 AM
- propel
Session: Afternoon
1:20 PM
jump rope: 1 hour
- messups: 45
- crazy amount of messups but .... actually did pretty good though. lungs felt fine.. shoulders barely got tired.. it just seems like my "rhythm" is off -> these results are good to know.
- when I was boxing, I could go 30-60 minutes with <= 5 messups (even sometimes NO messups).. so my rhythm was solid.
- longest without messups: ~5m:30s (LL-RR-repeat)
- seems like LL-RR-repeat gave me my most consistent results
- had some go for 3+ minutes with L-R-repeat
- worked on lots of different patterns
- legs felt great
shoulders/chest feels sore already from the session
Food
2:30 PM
- 2% milk
Food
3 PM
- spinach + mixed green salad, olive oil, balsamic, cashews, goat cheese, grilled chicken
- 2% milk
- sweet green tea
- dark chocolate
- kefir (honey + strawberry)
Food
8 PM
- beet + tart cherry juice
- 2% milk
- 2 x banana
- some beef + barley soup
- some crackers
tired.
hoping to get a run in tomorrow morning. but also looking forward to mixing in jump rope again - i think... feel really good after roping - very light.
did some programming today.. a few lines of code.. HEHE
probably going to sign up for another 5k this saturday.
james modeling my new running jersey:
that jersey is pimp.. feels great.
10:15 PM -> feel really good right now.. should be able to run hard tomorrow morning.
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
10401
Volleyball / The Volleyball Jumps Thread
« on: October 08, 2016, 04:51:14 pm »
random jumps from volleyball players..
10402
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: October 08, 2016, 04:05:36 pm »
http://www.runnersworld.com/tools/age-grade-calculator
EEK! lmao
Quote
for a 19:11 5k @ 34:
Age-Graded Score: 68.81%
Age-Graded Time: 18:52
Your age-graded score is the ratio of the approximate world-record time for your age and gender divided by your actual time. To score 100% as a 34-year-old man, you would need a time of 13:12.
EEK! lmao
10403
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 07, 2016, 11:23:20 pm »
HOLY
FUCKING
SHIT
FUCKING
SHIT
10404
Pics, Videos, & Links / Re: The "Performance Art" Thread - Tricked out training videos
« on: October 07, 2016, 11:19:44 pm »
old, forgot about this.. kinda kewl
<a href="http://www.youtube.com/watch?v=-gDdBtJCjsA" target="_blank">http://www.youtube.com/watch?v=-gDdBtJCjsA</a>
10405
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: October 07, 2016, 09:41:10 pm »
sunset tonight
10406
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: October 07, 2016, 06:26:38 pm »10407
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 07, 2016, 04:52:12 pm »
resting.. right achilles felt weird yesterday.
10/07/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~10:30 PM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = right achilles slightly
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
8 AM
- 2% milk
- banana
- 1/2 sweet green tea
Food
10 AM
- big spinach salad: ~6 oz spinach, mixed greens, olive oil, lemon, cashews, grilled chicken, asiago cheese
- dark chocolate
- sweet green tea
Session: Afternoon
12 PM
walk to park
calisthenics:
- upper body pushing was WEAK as expected .. this strength disappears fast
-- could only do a few dips ........ EEK! pushups weak too
- upper body pulls were decent: 7 chinups
- core was decent: some nice holds on the bar with legs straight/hips abducted -> love these for glutes
- calf raises were decent: sets of 50, and single leg sets of ~20-30
- single leg shrimp-style squats were strong: 1 x 10, 2 x 20
since i didn't want to run (letting right achilles heal up), figured i'd do some calisthenics and see how i felt/feel afterwards.
felt decent. didn't feel my elbow. felt my right hip and hip flexor slightly.
walk home:
- focused on walking 'on a line' and using the outside edge of my foot, walked considerably faster than other form/techniques
Food
2 PM
- 2% milk
Food
4:30 PM
- chocolate/flax granola + 2% milk
- grape fruit juice
- propel
Food
6 PM
- some homemade soup: potatoes, carrots, mushrooms, green beans, rice, red kidney beans, spinach
Food
10 PM
- 2% milk
- beet + tart cherry juice
- chocolate fudge brownie
achilles feels better today than yesterday........ which is great.
my 5k race has been re-scheduled to october 23rd because of the recent hurricane.
picked up this running jersey today:
http://www.saucony.com/en/endorphin-singlet/635841154621.html?cid=SEM-G_Shopping_Endorphin%20Singlet&kpid=23779M-635841154621
i actually bought a medium tho... i'm an XL in shirts.. and have been using a L jersey for running.. but i just dont like L for running jerseys - seems too loose.. hoping this medium jersey is fine because it fits snug & feel good.
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
10/07/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~10:30 PM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = right achilles slightly
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
8 AM
- 2% milk
- banana
- 1/2 sweet green tea
Food
10 AM
- big spinach salad: ~6 oz spinach, mixed greens, olive oil, lemon, cashews, grilled chicken, asiago cheese
- dark chocolate
- sweet green tea
Session: Afternoon
12 PM
walk to park
calisthenics:
- upper body pushing was WEAK as expected .. this strength disappears fast
-- could only do a few dips ........ EEK! pushups weak too
- upper body pulls were decent: 7 chinups
- core was decent: some nice holds on the bar with legs straight/hips abducted -> love these for glutes
- calf raises were decent: sets of 50, and single leg sets of ~20-30
- single leg shrimp-style squats were strong: 1 x 10, 2 x 20
since i didn't want to run (letting right achilles heal up), figured i'd do some calisthenics and see how i felt/feel afterwards.
felt decent. didn't feel my elbow. felt my right hip and hip flexor slightly.
walk home:
- focused on walking 'on a line' and using the outside edge of my foot, walked considerably faster than other form/techniques
Food
2 PM
- 2% milk
Food
4:30 PM
- chocolate/flax granola + 2% milk
- grape fruit juice
- propel
Food
6 PM
- some homemade soup: potatoes, carrots, mushrooms, green beans, rice, red kidney beans, spinach
Food
10 PM
- 2% milk
- beet + tart cherry juice
- chocolate fudge brownie
achilles feels better today than yesterday........ which is great.
my 5k race has been re-scheduled to october 23rd because of the recent hurricane.
picked up this running jersey today:
http://www.saucony.com/en/endorphin-singlet/635841154621.html?cid=SEM-G_Shopping_Endorphin%20Singlet&kpid=23779M-635841154621
i actually bought a medium tho... i'm an XL in shirts.. and have been using a L jersey for running.. but i just dont like L for running jerseys - seems too loose.. hoping this medium jersey is fine because it fits snug & feel good.
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
10408
Basketball / Re: 2016 NBL
« on: October 07, 2016, 10:38:41 am »<a href="http://www.youtube.com/watch?v=5sPUy8y_JzE" target="_blank">http://www.youtube.com/watch?v=5sPUy8y_JzE</a>
Go 36ers!!!
as far as that video goes, it was impressively edited.. solid.
10409
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2016, 02:07:41 pm »I was thinking of getting new balance xc900 v2, if not then mach brooks 17 or saucony shay xc4
nice!!!! i'd make the shay's #2 on that list. well, they could be #1 or #2..
the shay's have an INSANE sole .. i mean it lasts a LONG time.. these things are tanks.. it takes a very long time for the rubber to wear down. The Xc900v2's wear down alot faster, but they are still amazing shoes - feel so good. You also won't be putting in TONS of volume in them soo.. they'd probably last longer for you.
in terms of money + longevity of the shoe, i'd go with shay's #1 .. then NB's #2, then mach's #3.
pc!!!
10410
Nutrition & Supplementation / Re: Article: Marathons made me fat
« on: October 06, 2016, 02:05:19 pm »
im all for AOA .. but like coges/lbss said, (as far as running goes) make some progress in shorter distances before you basically limp 26 miles. I witnessed this in person when I went to that social run meetup a few months ago.. This guy who was basically near-death after 2 miles, was talking about how he has a 50 mile Ultra in January or whatever.. I was just thinking wtf? I guess for some people it's bragging rights (he was kind-of coming off like a badass)... or perhaps it does give them a great sense of accomplishment.... or both. Just seems like there's definitely a large component of ego/bragging rights to me.
It does seem like people have a checklist of marathons they want to complete, even if it takes them well over 3 hours.. Completed: Chicago, Boston, NY, SF ..... They love to travel and add these marathons to their checklist. It's cool, but it does seem like alot of people rush into it.
As far as ones body goes.. if you plan to take running seriously, there's absolutely no excuse to be fat (eventually). It's like saying I want to be a free-solo climber (from the doc i watched yesterday), and here I am in the obese category. Makes no sense -> Imminent death. I imagine those joints are going to take much more of a pounding with all of that excess bodyweight - especially if they are doing marathons .. It can't be too great as one ages.
The crazy thing is.. if people who balloon up while training for marathons, just had more self control.. They'd probably have enjoyed running soooo much more. It's generally easier when you're lighter, form improves, you can go faster, times improve, you look "better", you can run more, you recover faster, you'd probably get injured less, eating like a pig makes you feel sluggish, you'd probably be healthier overall etc.
Being fat sucks. I became fat once in my life due to ~3 years of detraining and unhealthy eating habits, so I speak from experience. Crazy to think I can speak from experience about being fat....... wtf? mind blown.
I'm not for fat shaming.. BUT, I am also not for condoning excessive levels of fat from eating "crap/junk" & excessive alcohol consumption. Seems like it's becoming more acceptable lately. But that's just my opinion on it. On the flipside, i've been skinny shamed alot in my life.. lmfao.
pc!!
It does seem like people have a checklist of marathons they want to complete, even if it takes them well over 3 hours.. Completed: Chicago, Boston, NY, SF ..... They love to travel and add these marathons to their checklist. It's cool, but it does seem like alot of people rush into it.
As far as ones body goes.. if you plan to take running seriously, there's absolutely no excuse to be fat (eventually). It's like saying I want to be a free-solo climber (from the doc i watched yesterday), and here I am in the obese category. Makes no sense -> Imminent death. I imagine those joints are going to take much more of a pounding with all of that excess bodyweight - especially if they are doing marathons .. It can't be too great as one ages.
The crazy thing is.. if people who balloon up while training for marathons, just had more self control.. They'd probably have enjoyed running soooo much more. It's generally easier when you're lighter, form improves, you can go faster, times improve, you look "better", you can run more, you recover faster, you'd probably get injured less, eating like a pig makes you feel sluggish, you'd probably be healthier overall etc.
Being fat sucks. I became fat once in my life due to ~3 years of detraining and unhealthy eating habits, so I speak from experience. Crazy to think I can speak from experience about being fat....... wtf? mind blown.
I'm not for fat shaming.. BUT, I am also not for condoning excessive levels of fat from eating "crap/junk" & excessive alcohol consumption. Seems like it's becoming more acceptable lately. But that's just my opinion on it. On the flipside, i've been skinny shamed alot in my life.. lmfao.
pc!!