Adarq.org

Are you still into dunking, but off one foot now?

nah.. can't jump high enough right now.. i'm slowly trying to get back up there, bu not using the same methods I used last time (which were mostly aimed at DLRVJ not SLRVJ).

I'm also curious to see what height you need to be touching to be able to put down lobs.

for me, from past experience, 10'10.. i mean that's to really land it clean.

I think i'm touching around 10'6 right now, but doesn't feel like I'm even close to being able dunk a lob.

ya you need a few more inches.

10'6 i don't feel comfortable either.. i'm like 10'4 max (on average), with 10'6 on a really good day.. need to get to ~10'8 before I try some dunks again, which would give me a few more inches when going for lobs, so that'd give me my 10'10 probably.

pC!

ya that was nasty.. he can really fly. he's def 5'5 or at most 5'6.

This is a great pic:

<a href="http://www.youtube.com/watch?v=Ry8GWJMpIVQ" target="_blank">http://www.youtube.com/watch?v=Ry8GWJMpIVQ</a>

some people say breathe exclusively through your nose:

http://www.breathingretrainingcenter.com/blog/elite-athletes-you-don%E2%80%99t-get-more-energy-breathing-through-your-mouth-during-heavy-exertion

<a href="http://www.youtube.com/watch?v=SYZq52A5-Qk" target="_blank">http://www.youtube.com/watch?v=SYZq52A5-Qk</a>

the point about being more calm while nose breathing is definitely true from my experience.. not sure if that's mostly due to the fact that people perhaps can't maintain as high an intensity as mouth breathing.. however from experience, i do hate the feeling of high intensity mouth breathing, definitely feels more like a fight or flight response, hyperventilation.

going to keep experiment with nose breathing.. but, mostly breathing in through the nose, out through the mouth.

pc

05/20/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~3 AM
wakeup = 10 AM PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, quads moderate, glutes slightly
aches = some toes
injuries = toenails slightly wrekt, left heel slightly, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): a decent amount
feel = good
water = alot



Food

10:30 AM

- greek yogurt
- green tea



Food

3 PM

- greek yogurt



Session: Evening

5:30 PM
- got cut short, had to run back because of a pending lightning storm

walk:
- 3.51 mi in 49m:52s
- splits: 15:12 min/mi, 15:36 min/mi, 13:56 min/mi, 5:26 (total)
- didn't push it until mile 3
- ran the last ~350m to avoid the lightning storm: actually felt great, held ~11.5 mph midfoot



Food

6:30 PM

- 2% milk



Food

8 PM

- big stir fry: 2 x grilled chicken, zucchini, olives, olive oil
- 2 x corn
- 2 x veggie egg roll
- a few chocolates



Food

11 PM

- hot mint tea
- biscotti



Food

1:30 AM
- predicted
- red wine
- greek yogurt


hopefully I feel recovered enough to run tomorrow.. slightly optimistic.

been raining so much lately.

got tons of programming done today.. feature-fest.

pc!

05/19/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~4 AM
wakeup = 12:30 PM
bw = 149
morning resting heart rate = didn't measure
soreness = calves barely but still noticeable
aches = none
injuries = toenails slightly wrekt, left heel slightly, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = ALOT



Food

12:30 PM

- beet + tart cherry juice
- green tea
- greek yogurt



Session: Afternoon

3:30 PM
- total minutes of running: ~11
- temperature: 84F @ 66% humidity

runs:

1. 0.14 mi in ~44s

2. 0.22 mi in ~1m:09s

3. 0.14 mi in ~50s

4. 0.10 mi in ~33s

5. 1.01 mi in 5m50s
- 1 mi in 5m47s
- speed: 10.38 mph
- 1 km TIES PR: 3m26s (10.83 mph, 5:32 min/mi, 0.0 mi to 0.62 mi)
- right hip flexor started to tighten up after that run


jumping:
- L-SLRVJ max: ~10'4"
- R-SLRVJ backboard touches - actually felt great jumping off of my right leg today though
- felt weak


runs: ran these hard

6. 0.1 mi in 29s
- 12.68 mph / 4:44 min/mi

7. 0.1 mi in 31s
- 11.75 mph / 5:06 min/mi

8. 0.1 mi in 26s
- 13.84 mph / 4:20 min/mi

9. 0.1 mi in 27s
- 13.73 mph / 4:22 min/mi

the difference between #8 and #9 is interesting.. for #8 I kept focusing on stride length and felt much better at the end of the sprint.. for #9 I turned up stride freq halfway and felt beat at the end of the sprint.

0.1 mi = ~160m

overall, decent session.

right pinky toenail hurts.



Food

5 PM

- 2% milk



Food

8 PM

- scorpion fest WTF
- big stir fry: broccoli, carrots, olives, garlic, mixed nuts, olive oil, jalapeno pepper
- 4 eggs + 2 wheat toast
- extra mixed nuts



Session: Recovery

11 PM - 1 AM

- tennis ball deep tissue, tons
- hit lower body HARD: glutes, tfl, itb, quads, calves, adductors, hamstrings
- for hamstrings and adductors, sat on a stool:
-- for hamstrings: sat on the tennis ball
-- for adductors: placed tennis ball on adductor, small pillow on tennis ball, leaned on it with my weight and dug in directly on the tennis ball.. got my adductors pretty good

felt really good after.. I need to fix my right adductors/hip flexors.



Food

1:30 AM

- red wine (to relax + heart .. dno)
- greek yogurt


tmw will probably be deep tissue + walking, then activation stuff at night. forcing myself not to train hard on consecutive days, ie, ratio of 1:1 work/rest.. but even allowing myself to do 1:2 work/rest.

pc!

nasty

<a href="http://www.youtube.com/watch?v=d2EmDuUISHk" target="_blank">http://www.youtube.com/watch?v=d2EmDuUISHk</a>