10426
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: October 04, 2016, 03:00:00 pm »
more of a landscape pic, pretty cool
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10427
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 04, 2016, 01:18:14 pm »I just wanted to write down on the remarkable present situation where im able to say i squatted a PR while weighing much less (15kg/30lb less) than when I set the record broken and im not even doing them in a high state of arousal (like with stimulants, psyching up, or other such tricks which i'd rather not disclose lol). Im not supplementing creatine. Not using a belt (save for 2 sets of 2 reps per week as assistance) or any other gear (sleeves etc). And most of all, im doing it while playing my sport regularly. Im sure when i set those PRs i was all-in on lifting. So that's kinda cool. In season PRs given all of the above is pretty sweet. This is just groundwork though, the real results/achievements will happen when i use 150kg for worksets of 5x5 and eventually 6x6. That by year end would be amazing.
sick!
10428
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 04, 2016, 12:05:26 pm »
^^ from LBSS's reply & maxent's reply to his reply, everything is cool.
but wow god damn what a post. I feel like saving that and using it in case I want to make someone feel bad about a post on a forum/facebook etc. scathe factor 9001.
that's definitely overboard when you look at it from the perspective that LBSS does respect you, your consistency, your hard work etc.. (as you basically mentioned in your last reply to him). when I read his comment I personally didn't perceive it as an insult - seemed more directed towards your tendency to flip the script, go off on tangents, focus on things that many perceive to be insignificant (certain bodyweight goals etc).. stuff like that.
but that same stuff could also be said about me. It's hard to compare people's training to my own. Both my dunk training & now my run training are very unconventional. I usually end up in a spot after lots of trial and error, which often doesn't make sense to most people. For example, with dunking -> high frequency (multi-day sessions) of squatting + high rep squatting etc.. For running; High frequency (multi-day sessions) + low volume + no long runs to improve my 1-mile/5k times. I'm also testing a theory with this low volume approach. I've also had very low bodyweight goals for both training phases (~145 lb. for dunking), (~140 lb. for running/sprinting).
As far as bodyweight goals go, maybe having a goal of ~140 lb. and still being at 149 lb., is simply a way to keep me around ~149 lb? Maybe if I had a goal of 149 lb., i'd be more liberal with my eating, and get to ~155 lb. Regardless, i'd love to get to ~6-7% bodyfat @ 140 lb. and see what happens to my sprinting/running.. It could potentially be futile, or, it could be my optimal structure.. Not sure yet. I know when I was dunking way back, I felt amazing @ 145 lb.. was flying off 1-leg too.
It can be hard to compare people to overanalyzer/experimenters.. we do lots of dumb stuff, but also some good stuff.. The key is to surf that "good stuff" wave once we find it.. :F
pc!!
trying to compare yourself to entropy is a fool's errand.
It is indeed depressing to anyone who respects your truly exceptional talents to see you of late apparently spending a great deal of time on shallow, negative polemics that contribute almost nothing in the way of real knowledge or deep truths to the subject matter they deal with. Instead of utilizing your major talents in the difficult business of discovering new viewpoints, and new understanding and techniques, you make a spectacle of yourself indulging your minor talent for innuendo and derogation. There are occasions on which it is desirable for a person with an outstanding reputation to devote some effort to pointing ·out the flaws ina significant proposal. But it is fatuous to waste time attacking one so weak that it can be demolished by high school debating tactics that avoid serious consideration of fundamental issues and deal only in hostile innuendoes, unsubstantiated arrogant opinions, and trivial nitpicking.
but wow god damn what a post. I feel like saving that and using it in case I want to make someone feel bad about a post on a forum/facebook etc. scathe factor 9001.
that's definitely overboard when you look at it from the perspective that LBSS does respect you, your consistency, your hard work etc.. (as you basically mentioned in your last reply to him). when I read his comment I personally didn't perceive it as an insult - seemed more directed towards your tendency to flip the script, go off on tangents, focus on things that many perceive to be insignificant (certain bodyweight goals etc).. stuff like that.
but that same stuff could also be said about me. It's hard to compare people's training to my own. Both my dunk training & now my run training are very unconventional. I usually end up in a spot after lots of trial and error, which often doesn't make sense to most people. For example, with dunking -> high frequency (multi-day sessions) of squatting + high rep squatting etc.. For running; High frequency (multi-day sessions) + low volume + no long runs to improve my 1-mile/5k times. I'm also testing a theory with this low volume approach. I've also had very low bodyweight goals for both training phases (~145 lb. for dunking), (~140 lb. for running/sprinting).
As far as bodyweight goals go, maybe having a goal of ~140 lb. and still being at 149 lb., is simply a way to keep me around ~149 lb? Maybe if I had a goal of 149 lb., i'd be more liberal with my eating, and get to ~155 lb. Regardless, i'd love to get to ~6-7% bodyfat @ 140 lb. and see what happens to my sprinting/running.. It could potentially be futile, or, it could be my optimal structure.. Not sure yet. I know when I was dunking way back, I felt amazing @ 145 lb.. was flying off 1-leg too.
It can be hard to compare people to overanalyzer/experimenters.. we do lots of dumb stuff, but also some good stuff.. The key is to surf that "good stuff" wave once we find it.. :F
pc!!
10429
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 04, 2016, 10:36:29 am »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg125625/#msg125625
2-miles: 12:06 (-2s)
(as part of my morning 5k run)
- splits: 5:54, 6:13, 6:38, rest: ~5:45
- focused on the first two miles, then relaxed for the third
2-miles: 12:06 (-2s)
(as part of my morning 5k run)- splits: 5:54, 6:13, 6:38, rest: ~5:45
- focused on the first two miles, then relaxed for the third
10430
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 04, 2016, 10:35:28 am »
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
10/04/2016
Bio: Morning
last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hips moderate
aches = hips slightly, left hamstring (outer) tendon slightly
injuries = right medial hamstring muscle/tendon barely
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
6:45 AM
- beet + tart cherry juice
- banana
- ~3 oz concentrated coffee
Session: Morning
8 AM
- heat index: 80+ F
- very humid though, drenched
warmup
- felt fast
run: 3.14 mi in 19:34
- 5k: 19:21
- 2-miles: 12:06 (-2s)
- splits: 5:54, 6:13, 6:38, rest: ~5:45
- focused on the first two miles, then relaxed for the third
still annoyed at myself for not getting ~2 miles under 12 minutes... HEH!!!!!!!
drenched/dead at the end.
Bio
bw = 146 lb. (-4 lb.)
Food
9:30 AM
- 2% milk
- green tea
- 2 x banana
- almond joy
Food
1:30 PM
- 3 x eggs
- english muffin with some asiago
- beet + tart cherry juice
- banana
- mixed nuts
- stacy's pita chips
Session: Evening
5 PM - 7 PM
walk + run:
- goal: all runs around or under 5 min/mi
- total: 8.4mi in 1h:55m:16s
- this session was absolutely brutal....... im WRECKED.
- should have warmed up better or worked into it better .. first run killed me .. legs were toast after the very first run EEK!@#!@
laps: (not listing rest)
01. 0.20 mi in 54s (4:31 min/mi)*
02. 0.30 mi in 1:28 (4:49 min/mi)*
03. 0.29 mi in 1:30 (5:11 min/mi)
04. 0.25 mi in 1:14 (4:56 min/mi)*
05. 0.34 mi in 1:43 (5:07 min/mi)
06. 0.21 mi in 1:09 (5:27 min/mi)
07. 0.23 mi in 1:06 (4:48 min/mi)*
08. 0.17 mi in 53s (5:13 min/mi)
09. 0.14 mi in 44s (5:17 min/mi)
10. 0.28 mi in 1:25 (5:08 min/mi)
11. 0.15 mi in 47s (5:20 min/mi)
12. 0.12 mi in 34s (4:53 min/mi)*
13. 0.24 mi in 1:15 (5:13 min/mi)
14. 0.22 mi in 1:09 (5:17 min/mi)
15. 0.12 mi in 39s (5:36 min/mi) - DEAD
DEAD
Food
7 PM
- 2% milk
Food
8 PM
- 2% milk
- 1/2 whole chocolate milk
- propel
Food
9:30 PM
- 2% milk
- propel
- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese
- 2 x banana
- ensure (wrecked me(
stomach feels like it's going to explode.
man im dead. might not be able to run tomorrow morning.. i mean technically it's my rest day, but i rested yesterday.. so dno yet.
pc!!
- 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
10/04/2016
Bio: Morning
last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hips moderate
aches = hips slightly, left hamstring (outer) tendon slightly
injuries = right medial hamstring muscle/tendon barely
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
6:45 AM
- beet + tart cherry juice
- banana
- ~3 oz concentrated coffee
Session: Morning
8 AM
- heat index: 80+ F
- very humid though, drenched
warmup
- felt fast
run: 3.14 mi in 19:34
- 5k: 19:21
- 2-miles: 12:06 (-2s)
- splits: 5:54, 6:13, 6:38, rest: ~5:45
- focused on the first two miles, then relaxed for the third
still annoyed at myself for not getting ~2 miles under 12 minutes... HEH!!!!!!!
drenched/dead at the end.
Bio
bw = 146 lb. (-4 lb.)
Food
9:30 AM
- 2% milk
- green tea
- 2 x banana
- almond joy
Food
1:30 PM
- 3 x eggs
- english muffin with some asiago
- beet + tart cherry juice
- banana
- mixed nuts
- stacy's pita chips
Session: Evening
5 PM - 7 PM
walk + run:
- goal: all runs around or under 5 min/mi
- total: 8.4mi in 1h:55m:16s
- this session was absolutely brutal....... im WRECKED.
- should have warmed up better or worked into it better .. first run killed me .. legs were toast after the very first run EEK!@#!@
laps: (not listing rest)
01. 0.20 mi in 54s (4:31 min/mi)*
02. 0.30 mi in 1:28 (4:49 min/mi)*
03. 0.29 mi in 1:30 (5:11 min/mi)
04. 0.25 mi in 1:14 (4:56 min/mi)*
05. 0.34 mi in 1:43 (5:07 min/mi)
06. 0.21 mi in 1:09 (5:27 min/mi)
07. 0.23 mi in 1:06 (4:48 min/mi)*
08. 0.17 mi in 53s (5:13 min/mi)
09. 0.14 mi in 44s (5:17 min/mi)
10. 0.28 mi in 1:25 (5:08 min/mi)
11. 0.15 mi in 47s (5:20 min/mi)
12. 0.12 mi in 34s (4:53 min/mi)*
13. 0.24 mi in 1:15 (5:13 min/mi)
14. 0.22 mi in 1:09 (5:17 min/mi)
15. 0.12 mi in 39s (5:36 min/mi) - DEAD
DEAD
Food
7 PM
- 2% milk
Food
8 PM
- 2% milk
- 1/2 whole chocolate milk
- propel
Food
9:30 PM
- 2% milk
- propel
- big spinach salad: 9 oz spinach, olive oil, lemon, asiago cheese
- 2 x banana
- ensure (wrecked me(
stomach feels like it's going to explode.
man im dead. might not be able to run tomorrow morning.. i mean technically it's my rest day, but i rested yesterday.. so dno yet.
pc!!
10431
Peer Reviewed Studies Discussion / Re: Endurance & Temperature
« on: October 04, 2016, 10:31:11 am »
saw someone quote this in a running chat:
10:28 < Mattias> Found it! "While all running improves blood volume, a 2012 study from New Zealand documented significantly increased plasma volume and performance following training in the heat, with the stipulation that mild dehydration (no more than 2 percent) must be allowed to occur to reap the full benefit. Runner's World's Alex Hutchinson noted in his blog, Sweat Science, that studies like this illustrate "the importance of allowing your body to undergo training-induced stresses, rather than making heroic efforts to cushion your body from discomfort...[Leaving] the water bottle at home may be a good call.""
nice.
10:28 < Mattias> Found it! "While all running improves blood volume, a 2012 study from New Zealand documented significantly increased plasma volume and performance following training in the heat, with the stipulation that mild dehydration (no more than 2 percent) must be allowed to occur to reap the full benefit. Runner's World's Alex Hutchinson noted in his blog, Sweat Science, that studies like this illustrate "the importance of allowing your body to undergo training-induced stresses, rather than making heroic efforts to cushion your body from discomfort...[Leaving] the water bottle at home may be a good call.""
nice.
10432
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 04, 2016, 10:02:45 am »^I have no idea, i'll have to check where i am. I have rowed very little so far, i think one or two years ago trying to do sth similar with now. Lemme check.
Ok, here it is:7 September 2015
ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.
So it is ~200m/min at steady state rowing, so what, ~250-300@100%? We'll see.
I'll do what you said, makes more sense for tracking/progressing indeed. Thanks!
cool!
Quote
3 October 2016
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
Went to the park.
15-20' dynamic warmup/jogging.
5 minutes rest
1 MILE RUN PR ATTEMPT : 8'20'' , fail.
-First 500m was ~70% , next 500 was ~90% and last part was all out.
Should have gone faster at first part, i supposedly saved energy for the finish but i was way after exhaustion at that either way.
Got to 12kmh speed ( 5 mins km pace ) initially at that last all out part, but couldn't keep it for the whole 500m, it dropped to ~11 ).
Disappointed, wanted to break 8' even if it was 7'59''. At least that is the second fastest ever ( PR = 8' , previous second fastest = 8'30'' ).
nice!
i like going faster initially.. every time i do like you did (slower initially, then pick it up and try to finish hard), i run bad. I'd rather use my gas up early then gut it out & try to sprint at the end. One thine i've noticed is that, if I go fast early, when I start gutting it out, even though I feel alot slower i'm still going faster than I perceive.. so it gives me confidence to just keep pushing even though I feel slow. (i've realized that by looking at the data/GPS data).
I'm extremely bad at pacing though so, i'm definitely not the one who should give advice on it. hah.
pc!
10434
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 03, 2016, 08:55:38 pm »Once again, i am interested in adding some form of cardio at gym days. Not for weight/fat control, but for improving my basketball fitness levels. A typical training week for me will have 2-3 days of gym, 1 day of full court bball and 1 day of 'track' training. I need to add a little more cardio training, 1 day of track is not enough. But it is not realistic to expect i will fit a 2nd one to my schedule. So i thought of adding some 10-20 minutes of HIIT cardio work after weights. Options are : treadmill, rower and stationary bike. I would prefer the two latter so i don't need to bring 2 pair of shoes to the gym.
So rower or bicycle? And under what scheme? I was thinking one day rower and one day bicycle , both mid resistance intervals 1 minute 90-100% / 1 minute 30-40%.
Any objections/suggestions?
i'd go with the rower since it's upper + lower.. tbh i don't know if you should even alternate bicycle/rower, for now at least.. probably would be better to just stick to one and make some progress (so you can push yourself harder) on it using various hiit protocols. so personally, rower both days.
as for protocols, not sure.. what you listed sounds fine, but you might also want a long duration rowing day.. how far do you go @ ~1min of 90-100% intensity? how many sets do you think you could do of that?
pc!
10435
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 03, 2016, 08:44:18 pm »They do feel new for a long time, one of boost's huge advantages compared to other foams is durability.
As for racing flats ( not track ) i think their prime model is the adios : http://www.adidas.gr/adizero-adios-3-shoes/AQ2429.html\
230g / 8 oz, i guess that is too heavy for you?
Then there are the takumis that LBSS mentioned the other day, those are light ( 175g / ~6oz ). But i think it has boost only at forefoot, that's why i didn't order them as i said that day : http://www.adidas.gr/adizero-takumi-ren-3-shoes/AQ2436.html
If you were to try a boost shoe, id suggest the full length one ( adios ) so you have a complete idea about this hocus-pocus foam.
ya 8 oz is very heavy to me.. and damn @ $140 (off the site).
the construction of the takumi's looks really nice:
http://gearselected.com/adidas-takumi-sen-3-boost-review-adizero-racing-flat-shoe/
damn @ ~7 oz.
cool thanks for the info!
pc
10436
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 03, 2016, 06:23:55 pm »
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
rest ... SOOOOOREEEE.
10/03/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly, hips alot, back slightly, biceps alot
aches = left hamstring tendon slightly, left lower back slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly
standing desk (when on computer): not much
feel = wrecked
water = alot
mosquito bites: 0
Food
9 AM
- 2% milk
- green tea
- banana bite
Session: Afternoon
12 PM
- heat index: ~105 F
- hottt
walk: with very light runs mixed in
- 8.3mi 2h:14m:57s
sore as FU*K.
chillin during my long walk, took some photos.. this one is kinda kewl:
Food
2:30 PM
- 2% milk
- sweet green tea
Food
5 PM
- 2% milk
- big spinach salad: 9 oz spinach, olive oil, lemon, mixed nuts, asiago cheese
- watermelon
- pineapple
- banana
Session: Evening
7 PM
- WASN'T EXPECTING TO RUN AT ALL
- anyway, got rained on hard.. so ran almost-a-mile with the dogs.. a few stops for poops (the dogs) & sniffs etc.. but man it was fun
someone nearby (don't know them) took a nice photo of the sunset tonight.. right before the storm clouds let loose.. solid:
Food
8:30 PM
- propel
- 1 x egg roll with some sauce
Food
10:30 PM
- 2% milk
- 2 x banana
still pretty sore, but improving.
- 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
rest ... SOOOOOREEEE.
10/03/2016
Bio: Morning
last night's sleep: ~9 hours
last night fell asleep: ~11:30 PM
wakeup = 8:30 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, glutes slightly, hips alot, back slightly, biceps alot
aches = left hamstring tendon slightly, left lower back slightly, hips slightly
injuries = right medial hamstring muscle/tendon slightly
standing desk (when on computer): not much
feel = wrecked
water = alot
mosquito bites: 0
Food
9 AM
- 2% milk
- green tea
- banana bite
Session: Afternoon
12 PM
- heat index: ~105 F
- hottt
walk: with very light runs mixed in
- 8.3mi 2h:14m:57s
sore as FU*K.
chillin during my long walk, took some photos.. this one is kinda kewl:
Food
2:30 PM
- 2% milk
- sweet green tea
Food
5 PM
- 2% milk
- big spinach salad: 9 oz spinach, olive oil, lemon, mixed nuts, asiago cheese
- watermelon
- pineapple
- banana
Session: Evening
7 PM
- WASN'T EXPECTING TO RUN AT ALL
- anyway, got rained on hard.. so ran almost-a-mile with the dogs.. a few stops for poops (the dogs) & sniffs etc.. but man it was fun
someone nearby (don't know them) took a nice photo of the sunset tonight.. right before the storm clouds let loose.. solid:
Food
8:30 PM
- propel
- 1 x egg roll with some sauce
Food
10:30 PM
- 2% milk
- 2 x banana
still pretty sore, but improving.
10437
Boxing / Re: Misc Boxing News
« on: October 03, 2016, 02:39:06 pm »Tyson fury backtracks his retirement.
http://www.msn.com/en-gb/sport/boxing/fury-i-havent-retired/ar-BBwWqhD?li=BBoPWjQ&ocid
LMFAO@!#
what a wreck this dude is..
10438
Sports Discussion / Re: Rugby Hits/Tackles/Speed
« on: October 03, 2016, 10:07:21 am »
damn @ that Dylan guy... he's a tank on offense.. and it's surprising how sometimes he stops people dead in their tracks using "only his arm".. i imagine you have to be freak strong to pull something like that off.
10439
Boxing / Re: Misc Boxing News
« on: October 03, 2016, 10:01:27 am »Tyson fury announces retirement
He tweeted: "Boxing is the saddest thing I ever took part in, all a pile of s***, I'm the greatest, and I'm also retired, so go suck a d***, happy days."QuoteFury was recently found to have traces of cocaine in a test carried out 24 hours before he withdrew from his re-arranged rematch with Wladimir Klitschko because of mental health problems.
The test was carried out by the Voluntary Anti-Doping Association (VADA) as requested by Klitschko in the build-up to their postponed October 29 clash at Manchester Arena.
Fury, 28, already faced being stripped of his WBA Super and WBO crowns by the two governing bodies because of his second postponement and his failed drugs test compounds his problems.
And now, faced with lengthy bans and the stripping of his titles, Fury has announced his retirement.
http://www.msn.com/en-gb/sport/boxing/tyson-fury-announces-retirement-from-boxing-and-tells-the-industry-to-go-suck-a-d/ar-BBwWqig?li=BBoPWjQ&ocid
damn what an epic collapse.. fury is such a nutbag. The real "sad shit" is that he was able to beat Klitchsko ... really would have been good if he got KO'd in that fight. Was hoping to see him get KO'd in the rematch & never hear from him again.
Quote
Also while people were waiting to hear from tyson fury regarding the rematch, eddie hearn contacted wladimir's promoter to bring up anthony joshua as wladimir's next opponent if tyson fury bout doesn't get made, it seems its heading that way and the titles would be vacated for that fight probably or for the mandatory.
holy sh*t... joshua vs wlad !!! that's such an enormous step up for anthony joshua though .. but man he's a freak so I can see him KO'n wladamir who is known to have a weak chin.. he definitely would be able to connect with some hard shots.
hope that fight gets made.
get lost Tyson Fury.
10440
Pics, Videos, & Links / Re: jump videos
« on: October 03, 2016, 09:22:01 am »
olympic 1500m runner doing some MR tuck jumps: