Adarq.org

just a closeup/ground level view of mo and others during the great north run 2016 .. it's interesting if you watch it in slow mo from where mo is running, then watch the rest of the runners. mo is so incredibly springy / quick gct, looks amazing.. looks like he's skating.

<a href="http://www.youtube.com/watch?v=Ab1d0I4O-ak" target="_blank">http://www.youtube.com/watch?v=Ab1d0I4O-ak</a>

that seems...foolish.

ETA: also, wonder how he fucked it up. hope it's not just from his insane plant.

in his initial picture with the cast he mentioned something about "his coach had him doing lateral drills" and somehow he injured it then.. so not sure what exactly caused it.

pc

congratulations on the race man, hard work paying off!

thanks man! the two guys who beat me in that race, have finished ahead of me in other races... need to sneak up on em` and beat em`. :F

they both run sooooooooo many races.. i see their names everywhere. pretty cool.

- your quad looks made shredded in one of those pics haha

hah ya.. that VMO & VL separation. ~5 years ago when I was dunking, my VMO was pretty enormous. i've always had decent VMO development though. I imagine all of this speed work i'm doing/plan on doing will continue to help. I haven't been able to sprint maximally for a while now in fear of re-pulling my left hamstring, but I do plan to add in some high velocity speed work soon - just not maximal.

pc!

nice Andre De Grasse training montage

<a href="http://www.youtube.com/watch?v=xStaNoYt6yM" target="_blank">http://www.youtube.com/watch?v=xStaNoYt6yM</a>



some nice clips of WVN also:

<a href="http://www.youtube.com/watch?v=jQ9qSWk6Glg" target="_blank">http://www.youtube.com/watch?v=jQ9qSWk6Glg</a>

updating through the day.


consistency consistency .. consistency.



09/15/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly (left big toe especially)
injuries = left index finger swolen (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

8 AM

- orange juice
- banana




Session: Morning

9:30 AM
- heat index: 100 F

warmup

run: 3.1 mi in 22:22
- splits: 6:54, 7:18, 7:20
- this was actually a really good run .. given how hot it was and I maintained a solid form throughout
- calves tight after though, especially right



really nice finish though.. got down to almost sub 5 min/mi pace, didnt feel like it either.



Food

10 AM

- 2% milk
- green tea



Food

12 PM

- stir fry: whole wheat couscous, potato, carrot, garlic, kalamata olives, olive oil, salt/pepper, cayenne pepper, turmeric
- 2% milk
- beet + tart cherry juice
- green tea

feel STUFFED.

TODO:

evening session: ~12 minute test I THINK .. >= 2 mi goal

dinner

stretching

friday = complete rest

Session: Evening

7 PM

warmups:



man.............. felt insanely good during warmups.. something is weird.. some of those warmup runs felt so effortless & perfect.

~2 mile run:
- 2.01 mi in 12m35s
- 1.94 mi for 12-minute test
- splits: 5:58, 6:27
- epic fail actually.. dno what was up with me.. i didn't even sprint at the end and i definitely could have. mental shit.



i think running more mile/1km repeats is the solution.. need to really focus on a pace and just holding it 100%. I think that's my main problem right now.. i'm basically programmed to 'drift up slowly' now.. need to address that and re-program to holding a damn pace and that's it.. so, for example, at the start of that first mile i'm going to fast.. if I pick 5:45, I need to just work on sticking to that the entire mile. This is pretty obvious but i'm just not doing it.

need to fix.

regardless, felt so damn good tonight..

right shin/left achilles were acting up after the run .. kind of odd. glad tomorrow is a rest day.



Food

8 PM

- 2% milk
- banana
- rice pudding



Food

10:30 PM

- rice pudding
- beet + tart cherry juice



Session: Stretching

off and on from ~8 PM to ~11 PM
- lots of quad, hamstring, upper, calves, feet, wrists, forearms, etc



pc!

did sprints last week on wednesday too. think it was around 50 meters.  ran it 5 times and that was pretty good. did it after basketball and a few jumps. one day i wanna just show up to a track and do a full sprinting session though, but not sure how i'd do it. i think a good way to do it is to start from shortest distance to longest. maybe 100m 5 times, then 400m thrice, then time myself for a mile run? does that seem like too much or too little?

well for the mile, you'll probably be pretty toast after 5x100 & 3x400.

I personally like separating those into separate sessions.. in your case for example, that'd be a day of 100's, another day of 400's, and another day for a mile (or more).. but that's if you were adapted to sprinting/running.

so in the beginning i think the most important thing is just keeping the volume low and not going 100%... ie, you can run 5 x 100m but, just go ~70-85% or so.. it's still fast but not maximal enough to really wreck you (hamstrings for example).. I'd say a good month of just incorporating some speed/distance sessions but keeping it light/relaxed would be good before you consider intensifying things.

so for now, just split up your ~100-400m sessions and >= mile sessions .. so that you aren't running a mile or more after fatiguing yourself from 100-400m submax sprints.

initially i'd stick to <= 200m for sprints though .. 400m's can be pretty brutal in your legs/lower legs etc.

Anyway, if you keep it submax, the actual protocol isn't as important right now.. if you want to just go out and run 10 x 100m's submax, you do it.. and if you feel wrecked by #7, you can end that session. Same goes for 200's etc. As for mile runs, your body/brain will pretty much prevent you from overdoing it.. you'll probably run one mile and then end it lmao.

thanks adarq  .

These are the shoes I wear for running. They are very light and the materials are very thin. They are asics gel mens running shoes. I don't know the exact brand.

These are the closest ones I could find that almost same as the ones I ran in and still run in.


those shoes look nice.

I rather wear something that covers my leg lol, don't like to show my knees out. I was looking at running trousers and they look like the baggy trousers I wore lol or the tights.

ye, I would prefer if you would remove that image  but thanks for the comment it was all thanks to yours and toddays help and the others members on this site. 

EDIT: maybe those extra insta gains I can save for the competition

damn your shoes are 12 oz!!!!!

it's possible that you might be usain bolt if you got some ~4-5 oz flats.. 

4-5 oz vs 12 oz is such a major difference.. all of that extra padding + extra heel support in that asic shoe is just not needed when you sprint.

pc!

dude has cerebral palsy, is shredded. https://www.facebook.com/simplyshreddedcom/videos/10153881706796762/

 

damn..

seems like they have more stuff like that on simplyshredded, never saw them doing pieces like that years ago

http://www.simplyshredded.com/from-disabled-veteran-to-shredded-beast-derek-weida-motivational-gallery.html

man some of those people on there are shredded-to-fuck. it's ridiculous.

don't let maxent visit that site.