Adarq.org

just be careful to ease back into jumping, tendinopathy tends to flare up bad after a long break. Body doesn't like sudden spikes in loading rate.
Patella and achilles in particular

Thanks, I've been around the block a few times with this stuff so I'm certainly not going to be too aggressive at this stage.

- 10k race
-- warm up
-- chip time 42:40, watch time N/A because watch measured the course at 9.73 km but pace averaged 4:23, which is about a full minute slower than the pace if the course was accurately measured and my watch is off (4:23 vs. 4:16).

pleased with this. plan was to run around target pace for the 10 miler and, most importantly, to run without blowing up. bad track record so far with going out too fast. my first km was too fast (4:14) but i settled down after that. didn't quite run a negative split (something like 21:13, 21:27 for the two halves, according to the chip) but i did have enough in the tank to kick at sub-20 5k pace for the last km or maybe a little less. also the course had two big climbs, which obviously slowed things down. also this was my first ever 10k so didn't really know how i'd do. gives me hope that 1:10:xx is possible for 10 miles, especially if the course is a little flatter.

finished second overall but only because it was a tiny race. won a foot locker gift card, lol. the guy who won finished in 37:40 or so. he told me afterward that he'd been shooting for low 36es but after the first big decline he knew he wasn't gonna make it.

Congrats on the race. A 42min 10K is seriously good. Have you been competing much?

Checking in after ~3.5 years!!! 

I have been floating around, but I was inspired seeing some of the old crew still active. I don't know if adarq has logged on for awhile but cool that he's still got the site running.

I've been extremely inconsistent with exercise/training over the last few years. I have just been running/jumping/playing sport with kids intermittently with no real goals, so I didn't have anything interesting to post. We also had another child (3 now  , definitely done at 3) in Nov 2021, and that really changed the general routine significantly (plus COVID).

Now I'm trying to forcefully carve out time in the week to run and jump a bit because otherwise I have a bad habit of letting my obligations (work/kids in a 50:50 ratio) subsume my entire existence . There's a track ~5mins from where I live that they recently converted from asphalt to grass, with synthetic long jump area. I also have a 45 deg back extension bench from years ago that I can do hamstring and BSS on. PLUS I invested $5 in a stopwatch, so I'm committed now  .

Doing 2-3 days for the last few weeks:

Day 1 - sprinting (4-5 ~100m)/jumping (broad jumps mostly, about 2.7m atm).
Day 2 - 800m/400/200/100 x 1-2 sets pretty hard, minimal rest (a bit slow atm, ~3m10s/70s/27s/13s).
Day 3 - repping out hamstring ext and BSS, and calves.

I want to build up LB strength a bit and generally get fitter, and most importantly post regularly in the forum again!

Strong AF at the moment mate!

Quote from: maxent on October 26, 2020, 08:02:10 am

Good call on the farmers walks. I've been meaning to start doing them again (and also suitcase carries) to work on my core. I never did figure out how to make my obliques grow.

I'm enjoying them so far albeit only done 2 sessions with them. They feel functional and a nice way to end a workout.

I used to do them a lot at my old gym but I had to do a bit of weird route to get enough meters in. One time someone said: "The dumbbell rack is over there mate if you're looking for it". 

It's that time of the season again, colds and fever.

Not feeling well, bronchitis and yesterday runny nose.

Get tested mate, the UK is nuts atm.

Now that's there's a handy 100m track on grass where I run, I do my old track warmup barefoot. This has really mitigated the R calf issue, so I'm more confident to try >1km fast.

Yesterday:
Track warmup
Barefoot strides
2km - 9m19sec (4m30s/4m49s) - RPE 9
Slow 1kms x 2

Very windy and hard run. Tomorrow I might do and do a track 1km just to see if this track is an accurate 1km.

Quote from: AGC on September 03, 2020, 02:26:43 am

Quote from: Coges on September 03, 2020, 12:46:03 am

What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Interesting. I have been playing piano again over the last year or so after a 10+ year hiatus. I might have to start juggling too! What do you like playing?

Give it a shot and see if you notice a difference too. I've been playing Fur Elise and trying to get those two fast bits down. It's so much harder than it seems but after a juggling session my hands were moving much more independantly of each other and I could actually track their spacing better.

As far as playing I play a bit of everything. Currently working on the Letter by Joe Cocker but have a bit of everything from classical to boogie woogie, blues and jazz. And some 70s rock too.

What about you?

Yeah pretty similar. My old books are mostly classical and blues/ragtime. I stumbled across this youtube channel where the guy has good versions of all of Scott Joplin's ragtime pieces, would love to be able to play some of them. Really wish I'd kept it up since HS but luckily I think if you learn the basics at a young age you can pick it up again pretty quick.