Adarq.org

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>

Quote from: adarqui on May 19, 2016, 09:34:07 pm

Quote from: undoubtable on May 19, 2016, 09:22:11 pm

What a crazy Lebron travel that they just let slide. I love his athleticism and leadership on the court, a true competitor but I absolutely hate him as a skillsman and basketball player.

ya that travel was bad.. The nba needs to fix it's ref problem. The refs absolutely suck. They've always sucked. They miss such simple calls. They call such garbage fouls. They fall for such lame flops. It's such a mess. Compare that to NFL refs, these guys hardly ever miss calls and there's soooo much going on, on the field, at any given moment.

as for lebron.. regarding skills/bball player; "absolutely hate" is pretty strong.. ?? he's got solid skills, nothing amazing.. but ya combine that with his competitiveness, physicality, athleticism, and he's a dominant force. If he wasn't so unselfish, I think he probably would have developed his skills more. He gives up a ton of shots and is always looking to get his team involved. Regardless, his stats are pretty solid (fg%, rebounds, assists, ppg).

pC!

Don't mind me, I'm a Rators fan (Second to Sixers) and I'm spewing hate. That call just got me heated. His unselfishness is huge and passing is elite I can't deny it. Ughhh this series has me feeling hopeless.

gotcha hah.

Raps have no chance.. man wtf is up with Lowrie? Just get aggressive.. forget shooting.. get to the damn basket. Can't believe he went to the locker room to blow off steam. wtf?

If he keeps this up (which it looks like he will), not sure if people are going to trust him as the franchise pg.. come playoff time he's just collapsing.

dno

Good news is sixers got the #1 pick and Embiid looks healthy. Super excited to see this team play with so much young talent. Who do you like for number one Adarq, Simmons or Ingram? I'm huge on Ingram, I just think he's going to be a fantastic player to build a team around.

ya ingram for sure. he's got all of the height/length + skills + athleticism, and he hasn't filled out yet.. his height/body type reminds me of durant.

pc!

Quote from: adarqui on May 19, 2016, 12:42:17 pm

man westbrook played BAD.. kind of made my point. Durant went off, but westbrook played horrible, and they ended up just getting demolished.

I was so surprised that they brought Curry back into the game in the 4th, when they were up like 25+.. he should have had ice wrapped around his elbow wtf?

Only saw the highlights of this one so didn't see how bad he played. Funny though that Curry and Thompson were off in the 4th qtr game 1 and they got beat. Westbrook is off game two and they get beat. Might come down to who's more consistent.

ya i'll take curry/thompson consistency over westbrook any day.. durant is on that curry level consistency though.

Yeah that's ridiculous. Especially given how much he missed with his knee.

CLE/TOR starts in 65 mins. Can't wait.

good game so far! TOR bringing it.

i like how they are playing with more attitude etc.. i just dont get why they were showing CLE so much respect prior to game 1.. they need to use some of their physicality and make this series ugly.

Quote from: adarqui on May 19, 2016, 05:29:45 pm

gnats ruined my mile PR run.. fml

I was inhaling gnats, they were going in my eyes etc.. At the end of the run I had like 1,000 black dots (gnats) all over my shirt/skin/face/hair lmao.

still tied my 1KM PR and was 3s off of my 1mile PR.
- 1KM: 0 mi to 0.62 mi was 10.83 mph (5:32 min/mi)
- feels SOOO much different than my similar PR going heel->toe.. i'm working waay less hard using this midfoot/forefoot style.. ie, I can push some more. Using heel->toe, i'm busting ass to achieve that speed, it's basically max effort.

actually felt very good AND my calves weren't 100% recovered.. good sign.

also was able to breathe in through my nose and out through mouth for most of the entire run.. I think (not sure if true) I feel I have more power when I breathe in through my nose.

Damn, rough. I always sweat a lot so gnats love me too. 

I can't believe you almost PR'ed breathing through the nose.. Didn't you post an article that said the best way to breathe during running was deep breathing through the mouth?

ya, I did.. but, i've deleted everything i've read on the internet, from my brain. That article (and some studies) helped convince me I should be breathing in through my mouth, so I just switched to it completely.. but I feel weaker breathing in through my mouth; I feel like I don't get enough oxygen, I take more breaths, and it just feels weak.

When I breathe through my nose, I get into this 'rhythm' which is slower (but seemingly deeper) breathing than when I breathe in through my mouth. Mouth is more rapid yet shallower.. This is how it feels at least.

So i'm still not sure whether or not I should go with breathing in through the nose or mouth, but, historically, i've always breathed in through my nose when running.. It's only this recent stint that i've been breathing through my mouth. Without getting any advice, or reading how the 'pros' do it, i've just naturally breathed in through my nose. The only pitfall is when my nose is clogged.. It's rarely clogged enough to bug me when running, but it does happen.. so that could impact me.. but not going to let that alone steer me towards mouth breathing (that's what got me researching it in the first place, nose clogged during a 5k race I did last November).

So i'm trying to remove everything from my brain and investigate/experiment based on my ideas.

If I had taken popular advice regarding vertical jump training, I probably would have been doing lots of lame/ineffective/mediocre training. So i'm starting to realize I could have been "duped" a bit by all of the popular running articles/information online etc.. Lots of "fluff". Most of the information online isn't aimed at transforming you from normal-american-runner into elite-kenyan-runner, right? My goal is to run like an elite, even if it's not producing elite times, times should still be impressive - but the form/grace/power is more of the goal than the times.

It's just like what I did with dunking.. I didn't simply want to dunk.. I wanted to hit my head on the rim. Had I just wanted to dunk, I wouldn't have analyzed things the way I did, nor would I have squatted several times per day/every day etc.. So I just need to think "bigger".

The biggest problem I have right now is technique & power (and accumulated injuries/aches).. I run like a novice (weak form, incomplete hip extension) and lack of speed, which both go together. Then there are other things I need to figure out; body weight, breathing, foot strike, soft-tissue work, 'stim', nutrition etc.

and I want to improve my hops more.. :F

pc man!

oooo happy birthday man!!!!

 

It looks so weird... won't your quad tire like crazy doing that? Won't you "not achieve" hip extension doing that? It's crazy how much endurance any guy has in his quads vs. me.

i dno.. it's more 'reflexive'. it's not like they are bending down trying to achieve that position.. it'd be like if you ran hard into a single leg jump, tried locking your knee, then looked at the slow mo.. you'd see your knee bend like a "stick" (bow). no?

Whenever I bike, and I stay straight up on my feet, I lock my knees. It's so easy to stay like that. A friend of mine's always says that it annoys him to see me do that and that I should stay with my knees unlocked, having my quads do the work. But that's crazy talk, it's completely unnatural to me.

when I used to bike, i'd ride mostly standing up.. was much more fun.

if you took some slow-mo's of yourself, would you really be locking your knees completely? might be surprised how it looks at like 1000fps.

pC

Quote from: adarqui on May 19, 2016, 02:15:39 am

damn.. im not sure to be honest.

the sprint/bound work you're doing shouldn't be killing your strength, IMHO..  It should actually be helping it. Perhaps 1 rest day following the track workout, then lifting would have produced much better results? for example, your cns could just be too friend to lift the day after.

the thing that's weird is the "still broken part".. you just feel completely dead under the bar? that's also going to carry over to your hang power clean i'd imagine.. so if you're feeling dead and hitting near PR's on HPC, I imagine you probably have alot more in the tank.

but I really don't know.. the fact that you've been "dead" when it comes to squatting and such for so long, that's the odd thing.

perhaps you could try adding in the rest day prior to lifting.. and/or getting in extra calories the day prior.. also perhaps some caffeine? dno just something to try and get you out of this "broken/dead" feeling.

Quote from: Raptor on May 19, 2016, 03:00:51 am

He's probably in some kind of chronic fatigue phase right now... reminds me of the Dan Pfaff "acute relieving syndrome" vs "chronic fatigue syndrome" antithesis.

Yes, it is not CNS, CNS is fine. Power movements feel great, i keep getting sprints and bounds lifetime PRs weekly, push press and HPC are pretty close to lifetime PRs too. Other weight exercises are fine too, i am having steady linear progress at everything. If i allowed this 2-3 kg weight gain to match the BW of those quoted PRS i am sure i would match and top them within a month or so.
It is all about quads and squat, there is this fatigue/soreness/slight pain feeling at both eccentric and concentric, around the sticking point ( half to quarter squat depth ), at the middle of vastus lateralis.
It is either some kind of chronic fatigue from the GPP program, too much tightness, OR , i am injured, i strained it somewhere in the way and didn't notice. I doubt the last one though.
I am leaning towards incredible tightness, i am still not stretching or doing anything about mobility/SMR at all. I've been going practically non-stop for 8 months, at pretty intense volume and intensity, on and off the weight room, yet i am stretching like once every 2 months. Duh!

Don't see how it could be some kind of strain, yet you are PR'n on sprints and bounds etc.. sprints/bounds would be wrecked if you had a strain in your quads. Same thing for fatigue basically. I'd rule those out.

What's preventing you from stretching (even if it's just quads) after your track workout? It's actually in the program, you just missed that part. So follow the program exactly as specified.

Also try the LTMP stuff when you squat; stretch quads between every set, nice and relaxed, 15-30s.. Just work up to something moderate (like ~10RM and only do 5 perhaps), just to see how you feel. I imagine your quads will feel very loose if you do those stretches in between sets.