Adarq.org

yesterday:


rainy day.


06/11/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~3 AM
wakeup = 10:30 AM
bw = 148
morning resting heart rate = didn't measure
soreness = quads a little
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- greek yogurt



Evening

6 PM
- rainy walk with sweatshirt

walk:
- 8.02 mi in 2h:07m:52s
- 15:56 min/mi, 3.8 mph
- slow walk
- absolutely no cramping, amazing

toenails/feet tender after.. even though I went slow.



Food

8 PM

- coconut almond milk



Food

10 PM
- epic meal

- stir fry: grilled chicken, 4 potato, 2 carrot, white onion, 1/4th green pepper, jalapeno pepper, serrano pepper, mixed nuts, kalamata olives, some ginger root, olive oil, salt/pepper, blueberries the last two minutes (awesome), goat cheese at the end
- 6 x eggs
- english muffin fried with butter/honey, came out GREAT
- whole milk



Food

11 PM

- whole milk
- 2 x biscotti (should have only had one)



slept early.. so tired. maybe some fatigue from yesterday's CAFF UP.

pc!

1:50.. NASTY KO.

https://www.youtube.com/watch?v=7bY08GUPEPY#t=1m50s

<a href="http://www.youtube.com/watch?v=7bY08GUPEPY" target="_blank">http://www.youtube.com/watch?v=7bY08GUPEPY</a>


Lomachenko looked superb like usual. Such a freak. He moves & throws combos like Pacquiao, but has defense like Floyd. His handspeed seems similar to them also. Can't wait for the Salido rematch, hope he KO's Salido this time. Should be a tough fight though.

As for the Verdejo fight.. I still like him alot but, less than before. He has so many chances for brutal counters but he misses completely with wide wild shots. Those wild shots are blazing fast but, he needs to tighten that up and connect. Not sure what he's doing.. maybe he's just caught up in trying to impress on HBO.

i noticed the Pacer is wearing NB 5000v2's :F

<a href="http://www.youtube.com/watch?v=Qmiu59wVqYQ" target="_blank">http://www.youtube.com/watch?v=Qmiu59wVqYQ</a>

also cheptegei is a beast.

I may just sign up for a few 5k runs, a few are in July.  There is one that I thought said chubby chase and I figured it was the slow people that went first and then the fit 5k runners went after and would try to beat them...its not though its called cubby lol

they are usually packed full of hot athletic chix. do it.

lol @ chubby chase..

Just ordered a pair of these:





I have been jumping in broken-in xc900v2's (900 vs 700), so not sure what the difference with these will be.. however, they weigh the same and basically look like the same shoe, other than the grip on the bottom, which looks better in these 700v3's.

we'll see.

pc

rained again, mostly all day.

holy shit. check soreness, aches, injuries... 


06/10/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

11:30 AM

- green tea
- beet + tart cherry juice
- 2 x wheat bread with peanut butter



Session: Afternoon

3 PM
- 73 F, 100% humidity (hah)

runs:
- didn't feel so powerful.. but i like i planned, held back in this session so I could go hard at night (jump + run).
- was also raining/wet


1. 0.09 mi in 36s
- ~6:36 min/mi

2. 0.09 mi in 31s
- ~5:33 min/mi

3. 0.26 mi in 1m:20s
- ~5:13 min/mi

4. 1.02 mi in 5:50
- 1 km: 3:28
- ~10.5 mph, ~5:43 min/mi
- tried to just hold my run #3 pace throughout



Food

4 PM

- coconut almond milk



Food

6 PM
- whole foods

- green tea
- "vegan" chocolate fudge brownie
-- not sure what that actually means



Food

7:30 PM
- CAFF'D UP!!!! 

- 2% milk + 2 tea spoons of bustello instant coffee, + some honey
- my old pre-dunk mix..



Session: Evening

8:30 PM
- shoes: newer xc900v2's (haven't ever jumped in these, but have been wearing them "out" for about a year, so they still actually feel new/have good grip).

run (to court):
- 0.55 mi in 3:05
- 10.8 mph, 5:34 min/mi
- felt great

jumps:
- ~30 jumps each, L-SLRVj/R-SLRVJ
- mostly submax
- a few max jumps with L-SLRVJ: hit ~10'8 3 times.. ~2" better than i've jumped since the come back
-- ^^ whole hand over rim
- PR territory for me, with L-SLRVJ height-check jumps is around 10'10" ... so i'm actually pretty close to that. though it seems in previous videos that I have gotten up higher, I always do on lobs.. so if I can end up getting 35" (11' touch) without a lob, i'll be fucking flying again... 
- didn't try to push it even further past 10'8, felt happy with this and backed off.
- also did tons of jumps from various angles, even practicing 180's / one side of the hoop to the other and such, touching rim.

jumps felt so good.. very explosive.. also crazy amp'd from the caffeine.

- also finally cleared the "key" (from one side to the other), with L-SLRHJ.. did this from about ~5 ft behind the out of bounds line, and cleared it landing on one foot. Also cleared it landing on two feet from much further back, was basically a full speed ~30 yard sprint + L-SLRHJ.

run:
- 0.75 mi in 5:04
- cramped up hard at ~2minutes.. was actually running pretty good, sub 6.. cramp kicked in probably from lack of real food.
- wanted to run 5k :/
- so that ended up being a bust..

completely drenched at the end. humidity was nuts. 77F + 100% humidity at night.



Food

9:50 PM

- 2% milk



Food

11 PM

- banana
- huge stir fry: grilled chicken, broccoli, tons of garlic (1 entire head of garlic), white onion, half of a green pepper, red chili pepper, serrano pepper, 2 x turmeric, lots of mixed nuts, olive oil, salt/pepper, some ginger root, 4 x carrots, kalamata olives, shredded beets, goat cheese at the end
- whole milk

excellent.. 



Food

12 AM

- whole milk
- biscotti



Food

3:30 AM

- propel




extremely happy with today's jumps.. first time I really focused on jumping "fresh" in a long time. usually i've been jumping after a significant amount of running etc.. so got to see where i'm at right now with lots of caffeine in me & legs feeling bouncy/fresh.

i'm hoping I can train again sunday.. mandatory rest tomorrow, then run-emphasis on sunday. I'd like to do a bunch of tempo 400's in the afternoon session, then 5k run + a bunch of submax jumps in the evening session -> basically the opposite of today (run focus, not vert focus).

i am really loving jumping in my xc900v2's as opposed to any of my other shoes.. they just feel flatter & stronger. haven't felt my "heel" get stressed with these shoes, so I think they are the safest shoes I have right now, that I can jump in, which aren't basketball shoes.

I think i'm going to order some xc700v3's just so I have a new extra-bouncy pair, maybe when I go to my favorite indoor gym. They are pretty cheap too now, $54.99.

http://www.newbalance.com/pd/xc700v3-spikeless/MXC700-V3R.html#color=Pigment_with_Yellow&width=D



correction: these are 700's.. not sure what the difference between 900's and 700's are.



I've been jumping in these recently:
- http://www.adarq.org/shoes/new-balance-xc900v2-spikeless/
- the first pair today, those are my newer ones
- the pink pair are my very broken in ones


pc!

Played phone tag with this company for two weeks now for a technology advisory intern position. glad they kept so long to contact me, makes it seem like they really want me. finally spoke to them, they have an open position for monday, so they want someone ASAP (doesn't mean they can start monday but that's ideal). seems like they're desperate and i have a high chance of getting it. they'll get back to me with an in person interview time/date.

it's an 8 month internship (ends in august) at 20% more $ than what i make right now, and its a 10min walk from my current job. they like to convert people from intern to associate upon graduation (end of dec for me) so thats nice. lots of client facing stuff, big focus on cyber security. this is great!

whoa nice.

you interview yet?

pc

https://www.youtube.com/watch?v=5SjWELd25Vc

Some footage, all 9'6 dunks. Am getting mid 30's in vert for these jumps. I really like coming in from the baseline, and I think Raptor or adarq mentioned something about it too. It sucks that I don't have enough space though, but I definitely feel like I get higher for some reason coming in from the baseline angle.

like i said on youtube: nice jumps.. especially that first one. it's a very springy/bouncy jump, looks very smooth. I can't imagine you wouldn't be able to get up even higher if you had more space/stronger runup. I wouldn't do that though until you feel your knee "issues" are under control. staying submax for now is definitely safer.

TKE's can work wonders for knee issues.. a strong VMO can be the difference between knee pain and health. so that's what I was eluding too last week in my journal, about 'you may be quad dominant, but they may still be weak'. Here's a very simple TKE, it's actually quite effective:

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

if you experiment with those, you want to focus everything on the VMO (teardrop quad).

there's other variations of TKE's, but that one is the most simple variation to experiment with and see if it helps.


ya i loved coming in from the baseline with DLRVJ.. i'm not as comfortable from that angle, with SLRVJ yet.