Adarq.org

<a href="http://www.youtube.com/watch?v=RNPPOo7Z4Uc" target="_blank">http://www.youtube.com/watch?v=RNPPOo7Z4Uc</a>

Some running goals/strategy:

Not going to be a very long post. My strategy for this 5k on Thursday is to run midfoot. I've been training heel->toe in order to recover my calves from previous midfoot training. If you noticed in my journal, an all out 5k midfoot run can wreck my calves for over 2 weeks. While i'm running it I feel great though. I've been getting "sub 20 minute" pace on most of my runs (3.1, 3.5, 4 mi etc), and that's heel->toe striking. I go significantly faster with a midfoot strike, so i'm hoping I can pull that weapon out of the bag on Thursday.

My only goal right now is simply sub 20. That's it. Official sub-20 to me is like.. touching a 10' rim. Right now I can't even touch a 10' rim (in the running world). Which is insane considering how conditioned i've been in the past, how hard i've been able to push myself etc. Wouldn't mind landing a "dunk" though ;f eeh.

I'm going to really try and start close to the starting line. That corporate 5k I ran several months back, I started in the middle; it was ridiculous having to go around people, go fast, slow down, etc.. Going to make sure I start up front so I don't have to deal with that. I'd love to try and tail someone fast too.. That's been on my mind for a while. When I run, sometime i'll tail someone on a bike even if they are on the other sidewalk etc. Seems to always help me. So if I start up front, would love to try and tail someone. Sounds kind of unrealistic but, dno, those situations usually help me instead of hurt me. Would be cool to find someone fast to run with too.. Running alone is cool but, I feel like running in a "fast pack" would help me.

I'm also going to jog off and on, light, up to the race. Should be a great warmup. I have that luxury since it's ~2 mi from me.

After this 5k race, my focus will shift back to reducing my BW. I simply must get lighter by leaning out completely, to reduce any excess stress on my joints/calves etc... not to mention the relative strength/power benefits per stride.

Eventually once I get to 150-155, i'll start incorporating lifting back into the mix. I miss my high rep squatting, I think it could be extremely helpful with this new running obsession.

pc!

Quote from: adarqui on November 24, 2015, 09:33:26 am

sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

Thanks for the response. Fat loss is my primary concern atm so I guess I can just expect some erratic training sessions every now and then. But it’s good to know about loading up with calories the day before. I’m also similar in that I don’t like eating a lot on the day where I have to train. If it’s going to the gym than I’ll eat a lot or rugby training, but in regards to running or playing basketball the lighter my stomache the better. Same as game days for rugby.

I’m thinking of making Saturday’s a test day (meets are on Saturday’s when I start competing again) so I’ll load up on calories on the Friday and then just have a light breakfast/coffee before my test days.

nice! that sounds good.

It was a bad training session, but in the long run I think this is sort of a blessing in disguise as I’ve just learnt a bit more about nutrition. I’m enjoying my rest day today

<a href="http://www.youtube.com/watch?v=s57e5BEAGng" target="_blank">http://www.youtube.com/watch?v=s57e5BEAGng</a>

Ah, the spirit of Christmas is all over your previous post. Nice lit-up Christmas tree you have there!

ha ya

24 November 2015

7 days vertical jump cure routine.
-Weak front plank ( 30s was almost fail ), weak BSS iso hold ( fail 60s, could only hold 45s each side ). All other easy.

DB SHRUG:
4x15@10kg each hand.
-DBs too light so did them paused ( 1s hold on top of each rep ).

Stretch quads, hamstrings, groin, calves.
-So much tightness.

one thing i miss doing is single leg side bridges, those really helped my knees. need to add them back.

have you ever tried the "LTMP" stuff (I forget), or more simply, just mixing in static stretching with lifting? I had some serious flexibility gains back when I did that.

pc

ADARQ..Thoughts on

Akbar jaffar ahbab..idk his real name, the kid who took apart an old clock and put it in a little case is suing the city and school i believe for 15 million dollars.

lmao.. sounds bad if you can't at least spell his name right, you know? That's like someone saying "Barack Hussain Mohammed". 8|

Unrelated slightly, but here's a video of someone making the same 'clock' that Ahmed Mohamed made:

https://www.youtube.com/watch?v=kHk_6Vh4Qeo

I'm not really annoyed with Ahmed, he doesn't know how much he "doesn't know". He comes off sounding like a "douche" when he talks about inventing something just by taking it apart; but he's 14, so he gets a pass. His family seems like they are using him a bit. If so, that's definitely a real problem. So many people now hate the kid, his family could be making it worse. dno. If the police did violate his rights, I have no problem with them suing. 15mil sounds like a big number but, sometimes those numbers are important to get law enforcement to follow the rules.

         My thoughts are, some of his teachers came out and said he was a douche bag in school, doing shit just to get attention and to be a prick so obviously my conclusion is he thought because he is a muslim, bringing in a clock that looks like a bomb during the times of all of the school shootings and what not, would cause a national attention.  If they win then I think it's absolute bullshit and they will probably win because PC bro.

I definitely don't think Ahmed thought that far ahead.. He's really young. Seems naive but energetic + passionate. His family may have thought that far ahead, who knows. Or his family may have just played that card once it happened to him. PC or not, these cases reach the masses quicker when it's a "minority" that has been "victimized" due to the possible discrimination/profiling etc. I mean it makes sense..

There are tons of cases that hit the news, of kids being expelled/arrested for bringing water guns/toy guns etc to school. I've seen a ton of em. So it's not like other incidents don't hit the news.

Alot of people are annoyed that Obama invited him to the white house.. Sure, Obama could have been trolled, or ignored it. But, Obama is also probably thinking about the "anti muslim sentiment" in the US. Look at it now.. Politicians talking about monitoring mosques, having muslims "register" etc. It's crazy shit given the principles of this country.. So minorities sometimes deserve a little "extra", given that a majority has so much power. Obama's invitation to Ahmed probably backfired though; Liberals loved it.. Conservatives hated it. Go figure.

Also

An article about someone making a fake FB group whites united NYU or something.
If it was real, do you think it's racist? even though blacks and muslims and what not can form their own groups and be PC bro?

Well it's not racist by definition:

rac·ist
ˈrāsəst/
noun
1.
a person who believes that a particular race is superior to another.
synonyms:   racial bigot, racialist, xenophobe, chauvinist, supremacist More
adjective
1.
having or showing the belief that a particular race is superior to another.
"we are investigating complaints about racist abuse at the club"



If white people get together and "embrace their white ness" or discuss issues affecting white people, then it's fine as long as they don't identify their race as superior or plot to oppress people of other races.. It obviously seems weird, but, if other races can do it, then whites should be able to as well.

I wouldn't go to such a meeting because i'm not "proud to be white". I'm white, whatever; genetics. I was lucky to be born a human, and an american. So I personally wouldn't be interested.

Like LBSS said, there is an "institutional racism" in the united states. So minorities banding together to discuss a perceived or real victimization based on race, makes sense.

https://en.wikipedia.org/wiki/The_New_Jim_Crow

http://americablog.com/2015/05/institutional-racism-by-the-numbers.html

Legitimate concerns ^^

1000 years from now society will be so integrated that people will laugh thinking back at these dividing lines.

I wrote a long ass comment to some jasmin chick about it, basically she said whites are idiots etc etc and she wont apologize for her black pride etc etc.

"whites are idiots" is racist :f

So I told her that if she and the other BLM people had so much black pride, then they would do what they could to set good examples, clean up their neighborhoods, get kids involved with school instead of drugs and gangs etc etc and to inform her that ignoring black on black crimes that happen daily is worse than focusing on the few incidents of cops shooting criminals.

i'm sure many of them do.. there are probably some great things to come out of black lives matter.. but the news media is going to sensationalize alot of the bad things, such as how some of them protest "disrespectfully" & "irresponsibly".

I also mentioned the black kids that raped and murdered a pastors white pregnant wife, and a black guy who shot a medical student in the stomach who was trying to stop a robbery and then pointed a gun to his head and tried to kill him but his gun jammed.

ya but, every race has disgusting criminals. You can name lots of white serial killers, even ones who eat people. Then white mass shooters. Asian mass shooters. Black snipers, etc..

Every race is committing heinous stupid crimes.

Before this comment gets thumbs down lol  I just want to be clear that I am not racist.  If you're a good person, no matter the race or religion or anything then ballin, we can hit bi's and tri's.

i don't believe you're racist in the "superiority sense", so no you're probably not racist. These "double standards" and "political correctness" elements bother you, which is fine.. but, you still have to put yourself in their shoes. There is and has been a real problem in this country for minorities in this country, especially blacks.

As for whites not being able to be victimized by racism, i've experienced racism several times (from white & black people). I've also experienced it as a third party, ie, white people verbally/physically attacking me/my friends because they were black. I've had white people try to jump me, black people tried to shoot me. Finally, i've experienced "profiling" and harassment/threats from cops. I have some experience in the race victimization department. It's a big cluster fuck. The real problem is embracing these divisions (by race, religion etc) to band people together to victimize people of another race/religion etc.

dno my 2cents.

pc man

Quote from: adarqui on November 24, 2015, 06:38:59 am

surprised, took 5 HR's shortly after waking up:

15s: 11 (44)
15s: 11 (44)
15s: 11 (44)
15s: 11 (44)
60s: 46

promising.

What do the numbers represent? what is HR?

pc

yo,

HR = heart rate. so those numbers are a seated + rested heart rate. The "15s" measurements are heart beats per 15s, then multiplied by 4 to get the total. The "60s" measurements is heart beats per 60 seconds, so more accurate.

peace