Adarq.org

going to post and edit as the day goes along.. easier this way.



consistency consistency .. consistency.



09/07/2016

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: ~10 hours
last night fell asleep: ~11 PM
wakeup = 9 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly
aches = none
injuries = left hamstring slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0



Food

9 AM

- orange juice
- 1 oz coffee concentrate



Session: Morning

11 AM
- 92 F, heat index 104 F
- metronome @ 180 SPM (180 BPM)
- saucony shay XC4's like usual

i liked 180 BPM .. seemed like it was easier to keep pace initially.

run: 3.14 mi in 21:22
- 5k: 21:07
- splits: 6:19, 6:49, 7:11, rest: ~7:26
- pace: 6:25 min/mi

felt ok initially.. got tired around mile 2.. died in mile 3

light stretching:
- just hamstrings



Food

11:30 AM

- 2% milk



Food

1 PM

- 1/2 philly cheese steak
- some fries
- premade beet juice drink
- banana



Food

2 PM

- blueberry suja drink
- green tea

gr8 combo.



Food

4 PM

- banana
- green tea



Stretching

throughout the day:
- 11 AM
- 2 PM
- 4 PM
- lots of hamstring/quad
- standing hamstring, lying hamstring, etc



Session: Evening

8 PM

was going to do ~800m repeats but .. going to rest/recover instead.

a bunch of light bodyweight stuff:
- unweighted limb movements
- hamstring flexion, hip extension, abduction/adduction, upper body shoulder movements/reps, toe/finger flexion/extension, light twists etc
- more like just some light prehab/activation stuff



Food

8:30 PM

- 2 x wheat bread with peanut butter
- 2 x wheat bread with butter
- beet + tart cherry juice
- 2% milk
- rice pudding
- 2 x banana


no programming today. eek.

hopefully i can wakeup tomorrow & get my 5k in .. then later in the day, light jumps, 800m repeats & lifting.

i love this picture so much..

going to post and edit as the day goes along.. easier this way.



consistency consistency .. consistency.



09/06/2016

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: ~11 PM
wakeup = 7 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly
aches = none
injuries = left hamstring slightly
standing desk (when on computer): not much
feel = great
water = alot x 2
mosquito bites: 0



Food

7 AM

- orange juice
- 1 oz coffee concentrate
- coffee doesn't give me a "buzz" in the morning, like it does at night.



Session: Morning

8 AM
- 77 F with 89% humidty, heat index 77 F (nice!)
- metronome @ 180 SPM (90 BPM)
- saucony shay XC4's like usual

run: 3.14 mi in 20:08
- 5k: 20m01s
- splits: 6:04, 6:38, 6:43, rest: ~5:43 (at least i'm pushing it lately in the last 0.1 mi)
- pace: 6:25 min/mi

felt pretty good!!!

kept 180 SPM alot better than previous days.. but didn't hold it the entire run. held it more so in the first mile, less in the second, and even less in the third.. kind of indicated by the times. ran the last ~0.2 mi fast.

light stretching:
- just hamstrings



ALL of those big "dips" are when i'm going around sharp curves which slow me down.. it's almost as if every big sharp curve is a down shift. weak.



Food

10 AM

- 2 x 2% milk
- big spinach salad: 9 oz spinach, olive oil, 1 lemon, mixed nuts, asiago cheese, stacys pita chips
- green tea



Food

2 PM

- banana
- suja protein/carb drink
-- spicy af ..

got me thinking ... maybe adding some spicy af stuff to my OJ in the morning would help wake me up too (or drinking one of those)?



Session: Evening

5:30 PM

jumps:
- fast warmup because it looked like it was going to pour
- ~10'9" highest jump

dunk attempts:
- had two hard throw downs that flew out
- got jammed on the rim once real nasty, might upload that tomorrow.. it's funny
- runups looked fast

- I think i'm going to stop dunking in my flats though......
- I can still jump in them, but dunking... I have less control and my heel isn't as strong as it used to be (or something).. jammed it up on the 5th attempt or so, was hurting

interval runs: 4.20 mi in 45:23
- 10 x 400m with 200m walking for recovery, ON GRASS!!
-- all under 6 min/mi
- 2 x 200m with 200m walking for recovery
-- both under 5 min/mi
- good stuff!



grass felt great.. THOUGH, my calves feel like rocks now.. i've been doing some stretching to loosen up my hamstrings/calves. Hoping my calves don't seize-up a bit like they did that one time and caused me problems for 2-3 weeks. I don't think it's going to happen but .... either running on grass OR running curves is the culprit.

going from grass (for the 10 x 400m) to track (for the 2 x 200m) felt pretty amazing.. hah.



Food

7 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- 4 x banana
- 1/2 of a brie & turkey sandwich
- waffle cut potato chips


Food

10 PM

- 2% milk
- chocolate fudge brownie from whole foods



Session: Stretching

10:15 PM - 11 PM

- lots of light hamstring/calf/quad/upper stretching
- standing (bent over) hamstring + calf stretching simultaneously feels so damn good




completely forgot I have another half of my cheese steak in the fridge....... FUUUUU!!!! 



that's a pretty solid cheesesteak from this local place, "the muffuletta" .. I went there the other day looking for their pasta fagioli but they didn't have it so.. got that instead. Need to eat that other half tomorrow fml.



got some programming done..... yaaa!




the sunset tonight while I was walking the wolves (the everglades is off in the distance.. I could walk right to it, just need to cross the sawgrass expressway):

i get these when they are buy one get on free @ the grocery store.. they are decent.

this is my first time having the orange colored bottle, holy shit this is spicy wtf:

http://www.sujajuice.com/products/suja/daybreak-probiotic/




I like the beet one the most.. but damn this spicy ass suja shit is waking me up.

Quote from: Coges on September 01, 2016, 08:03:53 pm

Quote from: T0ddday on September 01, 2016, 09:21:52 am

^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.

Two words- sports analysts. Not sure how bad it is in the US but assuming it's way worse than here given the population, media outlets, number of sports televised, etc. Here we have complete channels dedicated to one sport and they over analyse the shit out of it and in the end create reasoning which ends up being mistaken for fact and is then regurgitated by others in an attempt to sound mildly intelligent.

Not really relevant but anyway-
I was having a conversation with my son the other day about being able to say "I don't know". With the amount of questions kids ask us as parents and ask other children the temptation is so high to create and answer of half truths or google it. What we don't actually do is say I don't know and then wonder what it might be.  I've done this a few times with him recently and it has led to some wonderful conversations with some highly inaccurate hypotheses and some accidentally accurate thoughts.

Interesting to hear you talk about sports analysts!  I thought that was an American problem. 

I can't imagine it being worse than here...  We have a guy called Bob Costas that basically announces the Super Bowl, World Series, olympics, etc.  Basically if it's important he is on it and providing narratives so it makes sense to everyone.  On one hand he is talented because he makes casual fans become more interested in all the stories he tells, but on the other hand it's like wtf your the expert on every important sporting event?  And the stories he tells are interesting but not true!

Interesting how similar Australian culture sounds in some ways to American culture...  Over here not only do we have terrible sports analysts but we also have far too much statistics.   It can get a little ridiculous when they say things like "only 25% of teams down 2-1 who lost the first and third game of a series and had home court and had a record winning less than 59 games the previous year have come back to win."

Then you realize there have only been four instances of this and the statistic is worthless... But they always have a million stats for fans to muddle over rather than just enjoying the game and the fact that nobody knows who will win!

Slightly unrelated but I can't stand ESPN for the most part and have no problem with their demise. I really only wish for ala carte purchasing of sports games and anything that gets us closer to that rather than tv deals is good for fans.  ESPN is also the male equivalent to watching reality shows about the kardashians...  I know a lot of guys that give women shit for watching that kinda stuff on tv but then they watch ESPN.  There is a show on ESPN where four sports reporters all compete in a sport/game where they talk about sports and earn points and are eliminated if their arguments are weak, in the end the last one standing gets to rant about his sports team for some amount of time.  It's literally a sport about arguing about sports... If that doesn't show that makes are the stupider of the sexes I don't know what does...

around the horn! lmfao!!@

ya i can't stand ESPN either (the sports analyst segment of it).

I do love "outside the lines" though.

just don't do what i did last winter and accidentally wear it into a secure government building. foolproof recipe for embarrassment.

wut?? eek. ya it looks like a bullet proof vest. daaamn!



i always leave my knife in the car when going into a building or voting area etc.. i hate not having it on me though. feel naked.

Quote from: LBSS on September 06, 2016, 10:24:59 am

just don't do what i did last winter and accidentally wear it into a secure government building. foolproof recipe for embarrassment.

lmao. story time?

here is a vid

?taken-by=maxentr0py

you're wearing a vest here? can't even tell. damn. good vest i guess.

<a href="http://www.youtube.com/watch?v=HY3pDs3iKfk" target="_blank">http://www.youtube.com/watch?v=HY3pDs3iKfk</a>

man that's beast af. that looks like such a fun athletic hobby if you have the balls/guts for it.