Adarq.org

ya it's so crazy. I still havn't gotten sub 7 for every split on a 13 mi rub.. sub 5 x 13 sounds alien.




yesterday's rest day.

01/31/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly, left thumb
injuries = toenails wrekt
bananas = 0
feel = good



Food

2 PM

- 1 x pasta fagioli
- 1 x steak hoagie with green peppers, onions, provolone
- fries
- 1 x cookies and cream milk shake

fuq ya.. great lunch.

passed out for 3 hours afterwards though..



Food

5:30 PM

- 2 x gatorade



Food

9 PM

- 4 cups of fiber one cereal
- 1 x banana
- 1 x english muffin with butter
- 1 x grape fruit juice

fast:

https://www.endomondo.com/profile/24776986


example, interval workout:

https://www.endomondo.com/users/24776986/workouts/663958624

https://www.facebook.com/DavidAvocadoWolfe/videos/10153114435886512/?pnref=story

nice but sad. ;/

01/30/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, glutes slightly, hips slightly, hip flexors slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday), left thumb
injuries = toenails wrekt
bananas = 0
feel = good



Food

11 AM

- sausage egg and cheese on a pumpernickel bagel
- 1 x orange juice
- 1/2 of a chocolate muffin with chocolate chips (omfg, so good, should just have been called chocolate cake)



Session: Afternoon

1:30 PM - 3 PM

stretching: ~1/2 hour
- adductors, glutes, hips, quads

calisthenics: 1 hour
- good, lots of random stuff
- some full rom skin the cats, BW chinups x 8 fast/full, BW dips x 8 with legs split



Food

3:15 PM

- 2 cups x fiber one cereal with fairlife whole milk (~40g fiber yaa!)
- 1 x berry beat juice



Session: Evening

7 PM - 9:07 PM

run:
- 15.07 mi in 2h:07m:42s
- distance PR since using watch 
- relaxed long run
- pace: 8:28 min/mi
- speed: 7.1 min/mi
- calories: 1848 (almost 2k! ha)
- ipod: crypto-gram (2 eps) and threat cast (1 ep)
- top of left foot bothered me a bit more than i expected.. had to loosen up my shoe which was already loose, that helped.. hoping this goes away come monday (resting sunday). I don't want this to become chronic.. if it does, will have to rest until it heals most likely, because it could be more than just some bruising from tying my shoes too tight.
- pace died down at mile 8, died down bad at mile 11.
- didn't push it



Food

9:10 PM

- 1 x fairlife 2% chocolate milk



Food

10 PM

- steamed veggies
- 4 eggs sunny side up
- 1 x grape fruit juice
- 1/2 chocolate muffin



Food

12 AM

- 1 x greek yogurt


feel decent right now.. figured i'd feel a bit more beat up.. resting Sunday. back at it Monday. Might do a 5k next Saturday, dno yet.

pc!

total destruction.. pascal was trying to box and move, but got caught somewhere in the early rounds that looked to break his nose. kovalev just punished him for fun, he's a psycho in the ring.

quick journaling

01/29/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday)
injuries = toenails wrekt
bananas = 0
feel = good



Food

10:30 AM

- 1 x grape fruit juice
- 1 x greek yogurt
- 1/2 bagel with peanut butter



Session: Mobility

12:30 - 1:30 PM

lower body stretching & mobility
- lots of stuff
- right hip hurts, especially when i do split stretch or hip/glute stretches, bleh.. hate this feeling



Food

2 PM

- 1 x beet berry juice
- 1 x greek yogurt



Session: Evening

6:30 PM - 8 PM
- cold

run:
- 13.25 mi in 1h:36m:39s
- pace: 7:18 min/mi
- speed: 8.2 mph
- calories: 1624
- ipod: crypto-gram

splits:
- half marathon: 1h:36:something
- miles 1,2,3: 6:47, 6:47, 6:55
- miles 3,4,5,6,7,8,9,10,11,12,13,rest: 7:19, 7:21, 7:01, 7:39, 7:20, 7:47, 7:36, 7:25, 7:30, 7:23, ~7:19
- pretty consistent.. felt like I held the same exact pace for the majority of the run, that's why it's interesting how my 6+'s feel the same (or slower) than some of my 7+'s.
- at least I didn't have an 8 min/mi split.. was aiming for that.

felt some pain on occasion in that 1st metatarsal area on my left foot.

picked two areas out of the ~3 mi laps, ~200m and ~400m to run fast.. so 4 laps, with 2 sections per.. so 8 bits of speed work mixed in.

felt good, pushed it but could have pushed more.. actually wanted to PR might half marathon running at this pace but turned out I was 1 minute too slow. I didn't look at my watch any, which felt good.

form felt better than some of my recent runs.



Food

8 PM

- 1 x fairlife 2% chocolate milk



Food

8:30 PM

- huge bowl of cheerios with honey and fairlife whole milk
- 1 x orange juice
- 1 x english muffin with butter
- 1 x french bread with butter



Session: Stretching

11 PM - 12 AM

- lots of adductor/hip/hip flexor/quad/hamstring stretching
- BEST split stretch ever .. kept progressing it for 20 minutes.. was leaning on a 'stool' to take alot of weight off.. so basically relaxing in a progressively deeper split stretch for 20 minutes.. nuts but, it worked.. could barely walk after.. was hard to get out of the position[/b]

Food

12 AM

- 1 x greek yogurt



need to turn those splits into ALL sub 7 min/mi !@#$!@$(@_$

Quote from: Raptor on January 29, 2016, 11:32:19 am

Quote from: adarqui on October 05, 2010, 06:30:03 pm

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Quote from: BMully on September 28, 2010, 09:35:14 pm

Quote from: Flander on September 28, 2010, 03:06:54 pm

Quote from: BMully on September 24, 2010, 06:47:06 pm

Quote from: Natho on September 23, 2010, 10:04:22 pm

Quote from: BMully on September 23, 2010, 10:00:12 pm

just a thought, maybe he had a fluke moment..I had some insane jumps when i am super relaxed, like 5-10inches more than normal jump due to being unnaturally calm for no cause

5-10 inches??? 

I've had that with ~2-3 inches but a 10 inch increase out of the blue from being relaxed.



I'm not attcking you BMully, everyone is different and i just felt like posting the pic 

i don't lie, i got super relaxed in a game and almost dunked with 2 hands, head was heigh as hell, this was 8th grade

Yes yes. And I won Mr Olympia. It was just a fluke. Im back to fat now again.

that is a physical change, not possible to do just like that..in times of extreme pressure or extreme relaxation, people can get super human abilities..that is how i grabbed rim as 13year old who could only normally get half way up, this one jump i got rim, then it took a while before i got it legit everytime...the cns is responsible for strength and power, we develope it to allow more, but it is always capable of that power

ya bmully is definitely right about a substantial performance increase, verkhoshansky referred to it as the 'innate (protected) reserves'.. in which access to that strength/force output is restricted, but through years of proper/aggressive training, athletes can keep improving how much they can tap into it at their own will.. i mean, i remember i was jumping shitty say 5 months ago, then that cop pulls me over, and i jumped like 3" higher after alot of fatigue, that wasn't even life or death, but that small adrenaline response/heightened cns arousal lead to some gains..

level-7 = PR city.

True. But claiming a 10" sudden increase is idiotic. Thats like when Rip claimed that crazy crazy sprint time because he saw a spider or something like that. Actually I dont remember if it was Rip, but someone did claim to run a crazy time, faster than world record speed.

btw yes, that was rip that ran a WR after having a spider on him

Hehe. I thought I remembered it.

Yes, athletic improvement can increase during certain circumstances we all know (Lev 7 MANG). Yes 10 inch vert increase suddenly is about as likely a sudden 100lbs improvement in the bench. And yes this is a long quote, quote, quote, quote, quote. And we all know that rip pr'd becuase that spider was a super duper mega jumping spider, and when in landed on rip, some of the exlposive and elastic qualities of its legs were temporarily fused with rip's Bi-legged frame.

show me the video of ripp doing a wr in 100m after a spider jumped on him

No vid. Only story.

correction, "No vid. Only true story."

Can I quote again? Looks like fun.

Was it fun?

It definitely was, it's like the LEVEL-7 quote training.

This thread is epic. I only pr when running after the bus

I PR when on massive amounts of caffeine & when my legs feel light.

I tend to jump best when a smoking hot bitch will give me something as a result of great dunking ability.

I know, but doesn't that apply to anybody that's heterosexual?

i jump REALLY good when hot chix are around.. i say to myself, "land this dunk and they will leave their pathetic boyfriends for me".

Why would you want a girl that has pathetic boyfriends? Or is this the kind of girl that looks the best?

well, their boyfriends might not actually be pathetic, that's just my perception of them because the sexy female is not with me. They are probably very successful, nice, charitable, respectful human beings, what do i kno.

I doubt they are. From what I know about women, which is very little, they all like guys who beat them and love other women, so these women can cry and think about how great it would be if the guys wouldn't do all these things.

possibly, but that illustrates our differing views, you, the pessimist, me, the optimist.

So you're optimistic about your chances to a woman?

17 DOLLARS !!!

( only www.verydemotivational.com followers will get this joke but it's 1000% relevant! )

this is my favorite

Hence we can now conclude that the conservation of angular momentum and its vector quantities contribute to the degree of arousal in the average athlete in regards to vertical displacement when performing a veritcal jump, off the running or counter-movement sort.

I thought that was obvious? clearly this convo has all that crap you made up

hahaha! nice pic

Can we continue this thread? #pls

yup.

interesting: http://www.runnersworld.com/high-school/why-are-these-teens-so-fast

nice:
http://www.runnersworld.com/commentary/the-value-of-moderate-training-days

http://www.runnersworld.com/rt-training/six-ways-to-change-your-running-for-the-better-in-2016