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<a href="http://www.youtube.com/watch?v=dR5U_R6Fw0E" target="_blank">http://www.youtube.com/watch?v=dR5U_R6Fw0E</a>

love this..

more of a landscape pic, pretty cool

^^ from LBSS's reply & maxent's reply to his reply, everything is cool.

Quote from: LBSS on October 02, 2016, 05:59:37 pm

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!!

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!!

^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:

Quote from: vag on September 08, 2015, 04:11:06 am

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!

---

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!

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!