Adarq.org

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.

usa players Saturday at 6 PM i think.

foksfoksdok

from ghettoracer

http://www.adarq.org/article-video-discussion/lu-xiaoju-olympic-wr-holder-in-77kg-class/msg120839/#msg120839

<a href="http://www.youtube.com/watch?v=KbBuje8p_Vs" target="_blank">http://www.youtube.com/watch?v=KbBuje8p_Vs</a>

I think he said that again on Bill Maher last Friday, love it. ;f



Had a dream last night... tough game between GSW / CLE. Curry hits the game winner. Final score 75-74 GSW.

If that happens, anoint me the king. Can't see it happening though... score is too low.

rained again, all day.

06/09/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 149
morning resting heart rate = didn't measure
soreness = hamstrings slightly, quads slightly
aches = left bicep femoris tendon moderate
- oddly got better late at night
injuries = toenails slightly wrekt, right elbow tendonitis barely (always)
standing desk (when on computer): none
feel = good
water = alot



Food

12 PM

- 2% milk
- green tea



Food

4 PM
- zona fresca

- 2 x chicken tacos
- 2 x beef tacos
- tortilla chips + salsa
- 2 x sierra mist soda



Food

9 PM

- 4 x chocolates
- medium stir fry: grilled chicken, 1/2 sweet potato, 3 turmeric, 1 jalapeno, 1 red chili pepper, 1 serrano pepper, bunch of garlic, kalamata olives, mixed nuts, olive oil, salt/pepper, shredded beats, goat cheese at the end
- 2% milk - extra cool
- 2 x veggie egg rolls
- hot mint tea
- biscotti



Food

3:30 PM

- propel
- grape fruit juice



if i feel good tomorrow, i'll probably train.. wasn't looking to optimistic for tomorrow because of my left bicep femoris tendon feeling sore/achy.. but it miraculously disappeared after I ate my stir fry.. maybe turmeric/peppers/garlic/beats are a miracle, felt damn good after that meal.

got lots of programming done, but not everything I wanted to do.. lots of other stuff kept me busy today. Tomorrow I am going to spend some time cleaning up some buttons/labels etc that are annoying me, and also spend some time cleaning up my "views'. Have some ideas to make those more versatile.

right now everything is working but i'm also hacking lots of things together just to get them to work.. that's good and bad.. means I have to clean stuff up alot, and eventually refactor certain things etc.. but i don't care, things are moving along fine at the moment.

pc!