Adarq.org

INSANE!@$@$!@%!@^!@^@#)(

man I love the NFL playoffs. such mindblowing finishes.

seattle is full of miracles.

havn't seen this until today.. hilarious

<a href="http://www.youtube.com/watch?v=iKNbFShCC0Y" target="_blank">http://www.youtube.com/watch?v=iKNbFShCC0Y</a>

gait analysis stuff.. or just slow mo's of people running

;f

REST DAY!!

NFL Playoffs this weekend.. makes for a great two rest days



01/09/2016



Bio: Morning

sleep = 8 hr
wakeup = 9:00 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = glutes (very sore), quads slightly, various areas of upper body slightly
aches = right hip slightly
injuries = toenails wrekt.
feel = dead



Session: Morning

walk:
- ~2 hr
- very slow/relaxed
- glutes dead

rings:
- rings have arrived!
- did a bunch of simple stuff with rings, LOVE THEM
- did a few ring dips
- not going to do anything crazy/risky at my house because i'm doing ring-stuff over hard concrete, and in a tight space in my power rack. I'll do riskier stuff at the park, since the surface is this soft rubber dirt & I have more room.
- did lots of pushup variations, horizontal pullup variations etc.. lots of stuff where I move from one position to another & yet another, just keeping the tension.. all of this with my feet on the ground
- did a few things with feet off the ground (like dip and pullups/chinups (combo))) and some holds while turning hands in/out and moving them away from my body etc.
- went really well but have a weird pain (occasionally) in my left bicep/tricep, feels odd.. almost feels like some blood vessels exploded .. it's gotten better though.

really loved training with rings.. it's definitely extremely difficult.



Food

2 PM

- 1 x fairlife whole milk



Food

3 PM

- zona fresca: 3 soft tacos (beef, chicken, and shredded pork .. 1 each)
- a few tortilla chips and salsa
- 1 x sierra mist



Food

- 1 x bolthouse: banana, blueberry, and almond milk



Food

9 PM

- 2 x tbsp flax seed oil
- 1 x greek yogurt
- 1/2 pint haagen dazs pistachio ice cream



Food

2:30 PM

- 2 x banana
- 1 x gatorade
- needed this.



still resting tomorrow (i'll do some walking maybe), but going to dose up on bananas in prep for monday.

this next week i'm going to "deload" from any external resistance, reduce my run-volume, and eat lots of bananas. soo, should feel pretty good this upcoming week.

pc

Quote from: Final Phenom on January 09, 2016, 02:06:34 am

What do you think are the major advantages that aerobic training offers over intervals? The articles I have seen comparing intervals to aerobic exercise are generally heavily in favor of intervals. Do you training aerobically because you think it will have more carryover to tennis or another goal you have?

begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/

nice! read part 1, going to read the rest tmw.

pc

Quote from: Final Phenom on January 09, 2016, 02:06:34 am

What do you think are the major advantages that aerobic training offers over intervals? The articles I have seen comparing intervals to aerobic exercise are generally heavily in favor of intervals. Do you training aerobically because you think it will have more carryover to tennis or another goal you have?

answer won't be as good/detailed as adarqs but for me

aerobic - weightlifing are on completely different ends of the energy system spectrum, so you could do run 30 mins + lift the next day without real detrimental effects from the running. anaerobic(interval)-weightlifting - much closer on the energy system spectrum, lots of overlap so intervals may mess with recovery from lifting/performance next day etc. this is just from my perspective as someone focusing on weightlifting though....for sports performance the interval type stuff is much more important. + this isn't adarqs reason either.

ya I can lift "fine" right after (up to) an hour of aerobic work. That's not really the reason though. If I was incorporating intervals more & eating better, I would be able to lift afterwards as well (i've done it before). When not eating a ton, definitely easier to pull off lifting after aerobic work, IMHO.

also i think adarq focusses on aerobic because - his main focus is a (largely) aerobic event? (5k).

yup, definitely.

although i have noticed a lot of 5k sort of running 'programs' suggest a bit more interval stuff than i see you do - is this because you feel your speed/lactate threshold fitness is stronger than your aerobic base anyway?

lactate threshold used to be my bread and butter.. right now it doesn't seem like it, lmao. I never had any "quit" in me. If my muscles/lungs/heart were "shutting down" I could just keep pushing. I imagine the decline of this ability is both physiological and mental. I still have alot of work to do to make up for the past years of detraining. Even though it may seem like i'm working hard, prime adarq would be working harder. I still have quite a while before I feel like a real athlete again.

pc!

What do you think are the major advantages that aerobic training offers over intervals?

physiologically, aerobic training benefits the heart (stroke volume) more than intervals. Intervals improve lactic threshold more-so than aerobic training. Together, both also improve VO2-max. No references, so I could be wrong at this point in life. ;f

submax steady aerobic training is alot easier than intervals when you are reducing calories. Once I push the pace, i'm either going to be able to hold it if i'm feeling good that day, or i'm going to get wrecked if i'm depleted. So, for me, intervals are harder right now. I just have too many variables going on that tap into my overall recovery/cns/nutrition etc. So that's why i'm not doing them right now. I want to, but then I just get mega-wrecked and sometimes even quit runs. I havn't quit a run in a while other than one this week. Several weeks ago I quit a bunch of runs. So i'm really trying to avoid pushing it to the point where I just mentally tank.

The articles I have seen comparing intervals to aerobic exercise are generally heavily in favor of intervals.

ya I definitely should be incorporating them. I planned on incorporating them starting in December, but, that fell apart. I need to be eating alot more in order to incorporate intervals/speed work.

I'd like to be able to improve my 5k time right now without intervals. So i'm relying a bit on volume and on trying to improve the overall quality of my split times for each run. If I can keep improving overall quality (pace per mile), that'll be enough to cause adaptations. That's my point of attack right now.

Do you training aerobically because you think it will have more carryover to tennis or another goal you have?

mostly for running events; 5k specifically, but i'll probably do other distances too at some point. My main goal is still to improve my running.

I havn't been playing as much tennis lately, though I would like to fit it in ~2-3x/wk.

pc man

First impression, before even taking them out of the UPS box:

"Did they put the shoes in here?"

Impression after unboxing and putting them on my feet:

"WTF THESE ARE LIGHT AS FU.."

I havn't laced them tight yet (or run in them), but impressed so far..