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Messages - adarqui

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10591
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2016, 11:58:52 am »
updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/16/2016

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

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: 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



Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~11:30 PM
wakeup = 7 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

7:30 AM

- grape fruit juice
- 3 x wheat bread with peanut butter
- green tea



Nap

10 AM - 11 AM

lool. tired.



Food

11:30 PM

- boost plus



Session: Stretching

1 PM

- lots of light hamstring/quad/upper stretching



Food

4 PM

- big spinach salad: 9 oz spinach, garlic, mixed nuts, olive oil, stacys pita chips, lemon, tons of asiago cheese
- pre-made beet juice

for coges: :F :F





Food

7 PM

- rice pudding
- 2% milk
- small cup of coffee ice cream (barely enjoyed it wtf)



Food

9 PM

- 4 x wheat bread dipped into olive oil with salt/pepper
- beet + tart cherry juice

10592
400m Sprinting or Shorter / Re: The Misc Sprint Thread
« on: September 15, 2016, 05:36:09 pm »
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>

10593
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 15, 2016, 03:25:01 pm »
kelly starrett interview on running

<a href="http://www.youtube.com/watch?v=Qb28x8m25pQ" target="_blank">http://www.youtube.com/watch?v=Qb28x8m25pQ</a>

10594
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 15, 2016, 02:56:40 pm »
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.



Quote
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!

10595
Shoes / Re: Saucony Shay XC4 Flat
« on: September 15, 2016, 02:43:51 pm »
man look at the tread on them when they are new:



that's BEAST AF...




10596
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: September 15, 2016, 02:10:13 pm »
Quote from: jumperer on September 15, 2016, 07:35:02 am
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.

10597
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 15, 2016, 01:40:18 pm »
Quote from: vag on September 15, 2016, 09:45:48 am
I am ordering the takumis today, boost+180g is a very hard to beat combination.

nice!!

i still have yet to get a shoe with a boost sole. i know you love it.



Quote from: LBSS on September 15, 2016, 09:42:55 am
yeah lighter shoes, like cross country racing flats, tend to be cheaper. you can get a good pair for ~$50, and if you dig around a bit probably for $35 on sale. they're worth saving up for even if that's a stretch for you. i think i speak for a lot of members of the forum when i say that shoes really do make a difference.

some examples:
-nike zoom waffle racer (preferred shoe of adarqui himself for many years)
-adidas adizero takumi
-mizuno wave musha (i have had several pairs of these, love them, ran in them last night)
-saucony kilkenny
-new balance xc700


yup... when I put on my XC flats, I immediately feel bouncy, ready to sprint/jump etc.. If I were to put on basketball shoes, dress shoes, heavy running shoes and such -> I don't get that feeling.

my saucony shay xc4's feel best when sprinting .. these shoes feel more like a short sprint shoe than a long distance shoe. They also feel pretty awesome when doing reactive stuff & SLRVJ's.

my new balance 5000v2's are crazy light (~3.4 oz), but, they have some small heel elevation.. so I dont feel like sprinting/jumping in them. When I run in them, I tend to want to run more heel->toe, so i've stopped wearing them & default to my saucony shay xc4's (since im trying to get better with midfoot running).

my nb xc900v2's are in between. you can run midfoot in them fine, sprint, heel->toe, jump, etc.

but bottom line, if i want to sprint as fast as possible and/or just make more use of my forefoot, my saucony shay xc4's are the shoes I go with.. so I guess that's why they've slowly become my #1 shoe.

I'm waiting on my brooks mach 17's to arrive because they look similar to my saucony's and are ~1.2 oz lighter - which makes a significant difference when distance running. We'll see.

so ya shoes matter.. I can't imagine sprinting in the shoes seifullaah is wearing.

finally as far as cost goes, flats are waaaay cheaper than other shoes. I get my saucony shay xc4's for $25.


the pocket standard:

just think about it though.. I can basically put one of my flats in my pocket................ that's important. Think about how light and minimal that is.. yet still strong enough to withstand the forces of sprinting etc.

If you can't put your shoe in your pocket, it's probably not great for sprinting.

We want just enough support to protect our feet and allow us to produce maximal force.. I'd sprint/jump/run barefoot if it was safe to do so at maximal effort.

10598
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 14, 2016, 11:12:37 pm »
Quote from: seifullaah73 on September 14, 2016, 06:11:16 pm
thanks adarq  :highfive:.

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  :ninja: but thanks for the comment it was all thanks to yours and toddays help and the others members on this site.  :highfive:

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..  :ninja:

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!

10599
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 14, 2016, 07:20:20 pm »
several 36's is damn good.. saturday coming up.

seems like you might have a really good session if you can get one in sat.. if so, kill that sh*t.  :ibjumping:

10600
Pics, Videos, & Links / Re: beast
« on: September 14, 2016, 05:39:12 pm »
Quote from: LBSS on September 14, 2016, 04:14:12 pm
dude has cerebral palsy, is shredded. https://www.facebook.com/simplyshreddedcom/videos/10153881706796762/

 :o :o :o :o :o

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.

10601
Progress Journals & Experimental Routines / Re: FP's log
« on: September 14, 2016, 03:25:36 pm »
Quote from: Final Phenom on September 13, 2016, 12:00:34 am
9/10 (continued)

BP: 135 x 6,6,4 125 x 6
DB SL calf raise: 10s 4x12 x each leg
Poor Man's reverse hyper: learning movement

9/11
A few SL jumps, 1-step LSLRVJ PR of 26.5"

9/12
3 jump sessions, all not good. 1-step RSLRVJ PR of 26.5". Repeatable 31.5" SVJ again

Pickup: First Ultimate playing in 2 weeks. I'll keep it short. It was bad. Throws, Speed, Endurance, Mentality, Defense, field awareness were all bad. The only thing I had going for me was that I was running hard. Comparatively I was still probably one of the best players but that doesn't mean much at pickup.

The worst part: Hamstring and Groin tendinitis flared up pretty bad in the car ride on the way back. Shoulder is definitely impinged or labrum damaged. I'm gonna cut out jumps for now and work around those areas for 2 weeks with GPP and then start very gradual strengthening. It might take a few months but I have to take it very seriously and in the meantime do what I can

damn that sucks a$$. :/

shoulder was wrecked from throws or jumps?

10602
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 14, 2016, 03:24:17 pm »
Quote from: vag on September 13, 2016, 04:40:09 am
12 September 2016

Bodyweight@session : ???
Soreness : legs annihilated all over, lats and chest just very sore
Injuries/aches : none

Volume squatting after almost 2 weeks off hit them legs hard. Pain at every contraction and at every leg muscle, mostly glutes, abductors and VMOs. Can't even walk right, can't get out of my car without hands assist, standing up from a chair looks and feels like a 1RM squat etc, lololol.

lmao! that's always the worst.. i dno if that's preparing us for 90-100 years old age or what.. but not being able to get out of the car/chair/etc really sucks.



Quote
Went to the park to let some blood flow through those damn sore leg muscles. Wanted do do an easy mile and then some easy ( 40-50% ) tempos, but it was a no go, anything faster than light jogging caused too much pain. Sucked it up and run 5k in the fastest pace that pain was tolerable. Got 38 minutes, not bad. Kinda worked too, soreness is much declined now that i am logging this ( the next morning ).

nice!

~38min 5k using only 2% of your muscle fibers (the non-sore ones)... lmao!

i imagine that helped *a little* with recovery.

pc!

10603
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 14, 2016, 03:19:36 pm »
Quote from: T0ddday on September 13, 2016, 10:52:54 am
Quote from: seifullaah73 on September 09, 2016, 05:33:37 am
lol, here are the sprint vids.

My coach timed me and got the following times for me:

30m
   1. 4.09
   2. 4.11 (I had 3 min rest only before this run to record on different recorder)

60m
    1.  7.85 (Coach didn't manage to get a time, so I timed it myself from the video) 

I'm happy, that I got these times from a accurate test.

30m First Test
<a href="http://www.youtube.com/watch?v=iKRdyBM62gY" target="_blank">http://www.youtube.com/watch?v=iKRdyBM62gY</a>

30m Second Test
<a href="http://www.youtube.com/watch?v=Zlplv6ZqMEE" target="_blank">http://www.youtube.com/watch?v=Zlplv6ZqMEE</a>

60m First and Only Test
<a href="http://www.youtube.com/watch?v=Yshoykve264" target="_blank">http://www.youtube.com/watch?v=Yshoykve264</a>

I didn't analyse my form yet, so don't know what to expect regarding it, hopefully its ok and especially the leverage of my arm travelling back, I hope it is going back far enough.

My coach has recommended I do on every third day do the same warm up with vest on and then do timed sprints after without it on, hand timed, as I can't get it recorded every time. I will do this for the next 2 weeks and see if I see improvement in my time.

pc!

Great job.  Don't worry about the form.  Focus on the fact that you look way faster and you are way faster.  You dropped a second off your 60m in a few years.  Very impressive. 

Form is fine.  Start practicing from a three point stance so you don't have to rock back and learn to make power from a static position.  Especially for short sprints.  And now go get more powerful.  Your fast.  You just need an engine now. 

Also, why sprint in baggy pants?  That's not going to help and it makes analyzing form very hard...

^^ agree.. good stuff seifullaah. was also going to mention the pants.. and shoes.

what kind of shoes are you running in? i could be wrong, but they look heavy.. they almost look like running (distance) shoes?

if those are running shoes, i'd be even more impressed lmao.. i can't imagine sprinting in heavy shoes at this point.

sprints looked really good.

i actually just ordered a pair of these to try out:

http://www.eastbay.com/product/model:247809/sku:2011D618/brooks-mach-17-spikeless-mens/red/white/?cm=

~$20 USD, ~4.6 oz.. they are ~0.8 oz lighter than my saucony shay xc4's .. that's why I got them (and they look "fast").



Also, I don't run in "tights" either.. I mostly run in some light shorts. If i'm doing a 5k race or something, i'll run in actual running shorts. Regardless, shorts or short-tights would be much better.. Also they wouldn't take up much room in your bag and they dry quick.

There's probably a few "immediate" things you can do to improve (which is pretty cool, insta-gains).. like shoes/attire.





(let me know if you want me to remove that image).. looks damn good though!

pc!

10604
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 14, 2016, 02:57:12 pm »
Quote from: maxent on September 13, 2016, 10:08:36 pm
BW: 80.1kg ...

it still crazy to me how i was finally getting in the low 78kgs / high 77kgs and now im back over 80kg  ... kinda bummed out how quickly i gained the weight. to be honest the binges are only part of the problem .. i was eating to make up for life stuff .. if it wasn't mentioned .. but im going to try avoid repeating that again.

i think i need to jettison the prolonged fasting (18hrs) though. it's unworkable. i just sit there on my desk thinking about how hungry i am and counting the hours til i can eat. Not good. i would like to be able to focus and work. so the plan is there, get back on track towards 77kg then eat 2-3 meals a day while making them nutritious and training supportive

it's funny though, how if we're on some kind of fasting diet/nutritional plan that makes us really hungry, that by not eating we are perhaps displaying "discipline".. but in the same respect, if we're tired and don't take naps and/or aren't getting enough sleep, it's a problem.

I guess in general if we're starting to eat healthier & in smaller portions, but become very hungry, that is more along the lines of being disciplined to clean things up.. but for ~18 hour fasts/IF etc ... is it really discipline at that point? or are we simply not listening to our bodies?

being very hungry just sucks.

10605
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 14, 2016, 02:36:11 pm »
Quote from: John Stamos on September 12, 2016, 12:09:45 pm
When you settle under the bar for a squat(before the unrack) breathe in through your nose as much as you can then breathe in through your mouth as much as you can.  You can pull in more air doing it that way #Mindblown

You can unrack the bar, breathe out a tiny bit then suck it back in. 

Will try it tomorrow.

i usually breathe in as much as possible through my nose.. never tried THEN breathing in through the mouth... i mean i'm trying it now and I can't get much air (one small breath) in through my mouth after breathing in as much as possible through my nose.

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