Adarq.org

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

Quote from: BMully on October 03, 2010, 02:40:05 pm

Quote from: Natho on October 02, 2010, 11:44:06 pm

Quote from: BMully on October 02, 2010, 11:38:46 pm

Quote from: Natho on October 02, 2010, 11:32:56 pm

Quote from: BMully on October 02, 2010, 03:28:59 pm

Quote from: vag on October 02, 2010, 08:09:19 am

Quote from: Raptor on October 02, 2010, 07:26:24 am

Quote from: adarqui on October 02, 2010, 05:39:15 am

Quote from: Raptor on October 02, 2010, 05:31:03 am

Quote from: adarqui on October 02, 2010, 05:29:38 am

Quote from: Raptor on October 02, 2010, 05:23:42 am

Quote from: adarqui on October 02, 2010, 05:08:05 am

Quote from: Raptor on October 02, 2010, 04:29:42 am

Quote from: Natho on September 30, 2010, 10:22:40 pm

Quote from: adarqui on September 30, 2010, 03:15:21 pm

Quote from: Nightfly on September 30, 2010, 07:20:49 am

Quote from: Raptor on September 30, 2010, 07:18:17 am

Quote from: adarqui on September 30, 2010, 05:02:16 am

Quote from: Raptor on September 30, 2010, 05:00:47 am

Quote from: adarqui on September 30, 2010, 12:52:20 am

Quote from: Flander on September 30, 2010, 12:45:09 am

Quote from: BMully on September 29, 2010, 10:42:25 pm

Quote from: Natho on September 29, 2010, 02:31:26 am

Quote from: Flander on September 29, 2010, 02:07:51 am

Quote from: adarqui on September 29, 2010, 01:43:32 am

Quote from: Flander on September 29, 2010, 12:55:45 am

Quote from: adarqui on September 28, 2010, 10:12:49 pm

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

rained all day.

01/27/2016

Bio: Morning

sleep = 8 hr
wakeup = 8:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee slightly
injuries = toenails wrekt
bananas = 4
feel = good



Food

8:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x oatmeal with honey



Session: Afternoon

11:30 AM - 12:30 PM
- raining

calisthenics:
- lots of progress on split variations, split dips/semi-planche x 7
- lots of hamstring and adductor stretching



Food

12:45 PM

- 1 x fair life 2% chocolate milk



Food

2 PM

- 5 egg omelette with shredded parmesan and mushrooms/green peppers
- english muffin with butter
- 1 x grape fruit juice
- 1 x greek yogurt



Weird

5 PM

- after dog walk, felt like i have a picker in the side of my foot.. but i don’t see anything. it’s been bothering me off and on all night, even during my run.



Session: Evening

7 PM
- raining, wet, slight flooding/puddles

run:
- 12.02 mi in 1h:39m:00s
- pace: 8:14 min/mi
- speed: 7.3 mph

ran nice and easy until the last 2 miles.. goal was to just run relaxed, soft, and go ~15 mi not ~12.

splits:
- miles 1,2: 7:28, 7:46
- miles 3,4,5,6,7,8,9,10: 8:20, 8:13, 8:38, 8:41, 8:56, 8:52, 8:54, 8:24
- miles 11,12: 7:50, 7:09
- miles ~rest: 4:54 (0.02 mi, lool)

thought I was running better than high 8's on some of those. last mile being the best is good. I had a few more miles I could have pushed if I kept running, lunges felt great.

I need such a light/easy long run to be the same effort but everything under 8min/mi.



Food

9 PM

- 1 x fairlife whole milk



Food

9:30 PM

- 1 x fairlife whole milk
- 3 x egg rolls
- 1 x greek yogurt
- a bunch of almonds



Food

12 AM

- 1 x greek yogurt
- 1 x banana



legs/feet tired.

ps: i love running in the rain (light or drizzle, not pouring).

pc

PR'n all over the place

thanks! it's been a while.. happy I could join the PR-squad for a short bit.

hoping to have a few more this week.. tonight really sucked, but I think some other stuff factored in.

Are you going to get vids up of the ring work?

ya eventually.. i'm just doing noob stuff right now. i'd like to eventually video tape some calisthenics/ring stuff. that stuff will make for cool vids. as for running, don't think I could make cool videos if I get some nasty distance speed hah. none of this comes close to dunk videos IMHO

maybe i'll try to take some vids in April or so.

I've been working on rings too....onion rings(que drum solo that happens when theres a joke)

eek tehe

fwiw, i don't like the big onion rings, i like the short small stringy onion ring fries. ;f

pc man!

cool story:

http://metro.co.uk/2016/01/25/after-her-owner-let-her-out-to-pee-this-dog-accidentally-ran-a-half-marathon-and-came-7th-5642470/





i just don't get how they didn't stop the dog and look for the owner.

i think i'm getting closer to having my tcpdump pull request (PR) merged in!! adds RESP (redis serialization protocol) support to tcpdump. I actually wrote this ~3 years ago, but it's taken a while (hehe) for us to communicate about the PR. It also allows people to use tcpdump instead of redis-cli monitor, to monitor their redis servers. redis-cli monitor can degrade redis performance by ~30%.

i'll actually be quite happy if I get this PR merged.. i've used libpcap & tcpdump since ~1997-1998 or so. it's a pretty historic tool for packet capture ;f

hmm.. this would be a literal PR: 

jajaja.

pc!