12241
Strength, Power, Reactivity, & Speed Discussion / Re: Mike O'Hearns The Frog
« on: February 08, 2016, 04:38:55 pm »
saw this a few weeks ago, lol'd hard. it's so bad that it's awesome.
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12242
Strength, Power, Reactivity, & Speed Discussion / rogue fitness dog sled
« on: February 08, 2016, 03:38:14 pm »
this sled is SICK
http://www.roguefitness.com/dog-sled
<a href="http://www.youtube.com/watch?v=bc3rgtYZnh0" target="_blank">http://www.youtube.com/watch?v=bc3rgtYZnh0</a>
http://www.roguefitness.com/dog-sled
12243
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 08, 2016, 01:51:41 pm »told you
ya
Nice. Love the new animated emoticon.
ya, should have found that earlier. found it on google images and resized it. really nice gif.
pc!
12244
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 07, 2016, 07:59:12 pm »go panthers.
go panthers.
good game so far! this Denver defense is playing ridiculous, even with the fouls.
also.. excited about that Bourne trailer.
12245
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 07, 2016, 04:40:24 pm »Almost knocked myself out with a barbell today. It was the first time ever I did pushpresses and I wasn't able to get my head out of the way fast enough.
That shit hurt quite a bit and I still feel it today.
daaamn! congrats
did you hit under your chin? or coming down on your head?
pc!
12246
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 07, 2016, 01:17:12 pm »12247
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 07, 2016, 11:16:37 am »
1 mile split PR & official 5k race PR:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115385/#msg115385
!!
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115385/#msg115385
!!
12248
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 07, 2016, 11:16:10 am »
ran decent today. had a few PR's. placed first in my age group by a few seconds. happy with it.
left foot (extensor tendonitis) was bugging out alot after the run, so I need to switch up my training a bit and heal this thing. I need this to disappear.
Coconut Creek Butterfly Run - 5k
http://www.splitsecondtiming.com/results/2016/fly2016.php
Today was very cold & windy.. wind was a head-wind from ~0-1 mi, neutral at ~1-2.2, tail wind @ ~2.2-3.1... This plays into my DESIRED STRATEGY, which I didn't follow.
My strategy was to push the first mile (0-1), back off slightly the second mile (1-2), pick it up for the next 0.5 mi (2-2.5), then go nuts from 2.5-3.. Didn't do that at all, hehe. Instead, I pushed it for the first mile, backed off for the second, felt some potential cramp coming at mile ~2, kept the backoff pace until I crossed the line. I should have at least sprinted to the finish (~0.25 mi around the last turn).
5k: 19:29, official 5k race
splits:
- mile 1: 5:49
- mile 2: 6:23
- mile 3: 6:31
some more PR's from endomondo:
12-minute test: 1.96
- bested previous PR of 1.95
3km: 11:24
This sucks.. ran 3 mi @ 18:45, and 3.1 (5k) in 19:29 .. so much for sprinting at the end. 3 to 3.1 was probably my slowest 0.1 by far. feh!
I need to make a running gif one day.. :F
for my future reference: https://www.endomondo.com/users/26420622/workouts/668654252
pc!!
left foot (extensor tendonitis) was bugging out alot after the run, so I need to switch up my training a bit and heal this thing. I need this to disappear.
Coconut Creek Butterfly Run - 5k
http://www.splitsecondtiming.com/results/2016/fly2016.php
Today was very cold & windy.. wind was a head-wind from ~0-1 mi, neutral at ~1-2.2, tail wind @ ~2.2-3.1... This plays into my DESIRED STRATEGY, which I didn't follow.
My strategy was to push the first mile (0-1), back off slightly the second mile (1-2), pick it up for the next 0.5 mi (2-2.5), then go nuts from 2.5-3.. Didn't do that at all, hehe. Instead, I pushed it for the first mile, backed off for the second, felt some potential cramp coming at mile ~2, kept the backoff pace until I crossed the line. I should have at least sprinted to the finish (~0.25 mi around the last turn).
5k: 19:29, official 5k race
splits:
- mile 1: 5:49
- mile 2: 6:23
- mile 3: 6:31
some more PR's from endomondo:
12-minute test: 1.96
- bested previous PR of 1.95
3km: 11:24
This sucks.. ran 3 mi @ 18:45, and 3.1 (5k) in 19:29 .. so much for sprinting at the end. 3 to 3.1 was probably my slowest 0.1 by far. feh!
I need to make a running gif one day.. :Ffor my future reference: https://www.endomondo.com/users/26420622/workouts/668654252
pc!!
12249
Introduce Yourself / Re: Been aware of these boards for a while
« on: February 06, 2016, 10:03:32 pm »This look high? I think I jumped 35 inches in this pic (last year)...
definitely high.
I'm back! I'm almost done with PT and just began jumping again, but my ankle still feel sore. The surgery was a 100% success. My standing vertical has fallen to 23.5" from 10 months of inactivity/atrophy and my running vertical has fallen to 26.5". My left leg currently has a standing vertical jump of 19" and my right leg has a standing vertical jump of...9". So, basically, my right leg is doing nothing at the moment. My PT tested my single leg broad jumps for both my limbs and said that my broad jump with my left leg was the furthest distance she ever measured!
damn that's great news that it was so successful..
Quote
Any tips for such asymmetry? Thanks!
the asymmetry in those jump tests is not only due to strength etc, it's also neurological. meaning, you may never get your right leg anywhere near your left on a single leg SVJ, due to motor learning/skill etc.
you could perform some single joint strength measurements like knee extension, hamstring curl, calf raise, hip extension.. and then compare those. That would give you asymmetry measurements specific to strength. Could also do the same for multi joints, BSS/Lunge etc.
Unilateral strength training will definitely help with general strength imbalances.. you should definitely incorporate unilateral lifts into your regime. But for things dynamic in nature (jumping etc), you'd have to do a TON of work to even them out.. simply practicing some of those SL SVJ's and SL broad jumps with either leg will help.. so will very light RVJ's, progressing as you get stronger.
just don't think you need to even out those SL SVJ jump numbers.
pc!
12250
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: February 06, 2016, 09:56:19 pm »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115372/#msg115372
5:50 min/mi split on my first mile of a 3.1 mi run. so, 1 mile split
5:50 min/mi split on my first mile of a 3.1 mi run. so, 1 mile split
12251
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 06, 2016, 09:55:06 pm »
02/06/2016
Bio: Morning
sleep = 7 hr
wakeup = 7 AM
bw = 158 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left first metatarsal (extensor tendonitis) slightly
injuries = toenails wrekt
bananas = 3
feel = ok
Food
7:30 AM
- 1 x gatorade
- 1 x greek yogurt
Session: Morning
8:30 AM
run:
- felt ok, not great..
- left foot didn't bug me much at all which is great
- 3.60 mi in 24:14
- pace: 6:44 min/mi
- speed: 8.9 mph
spits:
- miles 1: 5:50
- miles 2: 6:40
- miles 3, rest: 7:06, 7:49
Food
10 AM
- full rack of ribs
- cherry juice
Food
11 AM
- big bowl of cheerios with honey and whole milk
- 1 x grape fruit juice
- 3 x banana
- 1 x greek yogurt
Food
4 PM
- 1 x coconut water
Session: Recovery
7 PM
- ~10 min cold shower
- feels so good when you're done.. why don't i do this more often? painful initially. but i decrease temperature gradually.
Food
7:30 PM
- 3 x egg roll
- some brie and crackers
- a few mixed veggies (steamed)
- 1 x beet + tart cherry juice
- 1 x banana
Food
9:45 PM
- small bowl of ice cream
left hip/back hurting me a bit out of nowhere.. lame.. i imagine it'll be gone tomorrow though.
hopefully can sleep soon (~11 PM). 5k tmw.
pC!
Bio: Morning
sleep = 7 hr
wakeup = 7 AM
bw = 158 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left first metatarsal (extensor tendonitis) slightly
injuries = toenails wrekt
bananas = 3
feel = ok
Food
7:30 AM
- 1 x gatorade
- 1 x greek yogurt
Session: Morning
8:30 AM
run:
- felt ok, not great..
- left foot didn't bug me much at all which is great
- 3.60 mi in 24:14
- pace: 6:44 min/mi
- speed: 8.9 mph
spits:
- miles 1: 5:50
- miles 2: 6:40
- miles 3, rest: 7:06, 7:49
Food
10 AM
- full rack of ribs
- cherry juice
Food
11 AM
- big bowl of cheerios with honey and whole milk
- 1 x grape fruit juice
- 3 x banana
- 1 x greek yogurt
Food
4 PM
- 1 x coconut water
Session: Recovery
7 PM
- ~10 min cold shower
- feels so good when you're done.. why don't i do this more often? painful initially. but i decrease temperature gradually.
Food
7:30 PM
- 3 x egg roll
- some brie and crackers
- a few mixed veggies (steamed)
- 1 x beet + tart cherry juice
- 1 x banana
Food
9:45 PM
- small bowl of ice cream
left hip/back hurting me a bit out of nowhere.. lame.. i imagine it'll be gone tomorrow though.
hopefully can sleep soon (~11 PM). 5k tmw.
pC!
12253
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 06, 2016, 08:08:22 pm »
so since i'm running in the morning now.. I need to re-arrange my schedule so I can do track work on Sat/Sun.
need to make that a habit.. seems essential and i'm not doing it.
need to make that a habit.. seems essential and i'm not doing it.
12254
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 06, 2016, 08:06:43 pm »sick job on the PR!
thanks man!
Quote
you should definitely be able to run 19:00 in the next race if you can hit 5:50 for a mile at the beginning of a run. three 6:20s in a row? go get it.
i should be able to.. but will i.. hope so. teh suspense.
<-- what it looks like when i run.
12255
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: February 06, 2016, 12:15:28 pm »
Siyavuya Mthimkhulu Thomas
fast:
https://www.endomondo.com/profile/9360082
track workout:
https://www.endomondo.com/users/9360082/workouts/667138404
13:50's 5k:
- https://www.endomondo.com/users/9360082/workouts/705837818
fast:
https://www.endomondo.com/profile/9360082
track workout:
https://www.endomondo.com/users/9360082/workouts/667138404
13:50's 5k:
- https://www.endomondo.com/users/9360082/workouts/705837818