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Messages - adarqui

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2311
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 01, 2019, 12:38:35 am »
decent speed tonight.

05/31/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (3) vs <= 4:59 mile (0) vs 5:0X mile (1) vs 5:1X mi (2) = 0 + 1 + 3 + 0 + 1 + 2 = 7
- right glute achy after first run, stretch, felt great all day, not so achy after 2nd run, stretch, feels worse. the life.

09:30 AM: run + bw

run: light: 20 min ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2411676656
- 2.04 mi 10:00 /mi 20m 28s

bw:
- standing single leg abductions: x 30
- 3sec paused dead hang ng pullups: BW x 6
- full dips: BW x 9
- full hypers: BW x 30

stretch:
- bent over floor touch x a few minutes: pulsating in right glute



08:30 PM: light with hard segment: 43 min w/ {0.71 mi @ 5:01 min/mi, 1km split = 3:06 (5:01)} ::: (grass, spikes) /// first time running on a (300ft) baseball field - rough.
- https://www.strava.com/activities/2412972078/overview
- https://www.endomondo.com/users/26420622/workouts/1329064782
- https://connect.garmin.com/modern/activity/3702821323
- 4.48 mi 9:32 /mi 42m 47s
- 0.71 mi @ 5:01 min/mi
- decent speed considering the baseball field was real compact and lots of soft grass.







10:30 PM: stretch
- just annoyed
- bent over floor touch: several minutes, just noticing where the pain is: most of the pain is in my sacral spine. fu*k.
- curious to see if i feel wrecked tomorrow.

felt great all day after the first session + stretch. dont feel as great after the second session + stretch.

boop.

2312
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 31, 2019, 10:24:17 pm »
came to post this tho.. this is disgusting.


2313
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 31, 2019, 10:23:31 pm »
flying. so nuts.




2314
Pics, Videos, & Links / Re: beast
« on: May 31, 2019, 09:59:08 pm »
crazy

2315
Progress Journals & Experimental Routines / Re: New year new me
« on: May 31, 2019, 06:42:38 pm »
Quote from: gukl on May 31, 2019, 03:40:00 pm
Feeling much better now though.

nice!

Quote
Park run tomorrow, hoping for a pB

cool. get it!

those 2 x 20 rev lunges tho.. :ninja:

2316
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 31, 2019, 02:53:08 pm »
after my light run this morning i did something I know i shouldn’t do: because it can retweak my issue or cause some slight damage -> but I did it anyway.

just leaning over touching the ground (with fingertips), stretching hamstring primarily, but just holding it for a few minutes, nice and relaxed.

areas in my right glute & sacral spine pulsate like a mfqr.

it’s felt great since. i’m curious to see how it feels during my light run tonight.

but that’s one of my mental problems - I get very annoyed when I can’t do something. For example, the fact that I can’t stay in that position without the risk of injuring this glute area, bugs the fu*k out of me. People advise against that stretch but i’ve done it my whole life, just feels like a normal movement. Prior to the injury, I could do this movement (+ holding that position for a while) without any problems. I’d do that stretch occasionally, almost like it’s an instinct. Lately i’ve been wanting to do it, but I prevent myself because of fear of re-tweak. I need whatever is jacked up in there to just let go and relax & stfu. Would be amazing. FWIW: feels pretty good right now. Maybe it’s at that stage where I can do it without re-tweak and it’ll help instead of hurt.

fehfdfjosdgjsapjgpogsaopkgsapofkaspofas

2317
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 31, 2019, 01:29:57 pm »
Quote from: LBSS on May 30, 2019, 04:16:38 am
i'm in belgium! new country for me. number 38, by century club rules (if you've been on the ground, it counts, even if just in transit -- by that standard i've been to qatar, senegal, and turkmenistan); number 35 by ordinary people rules (you've got to have driven or walked around outside a transit center).

spent the last several days in france, mostly in the small village where my gf's dad lives, a few hours east of paris, in champagne-ardenne. did two runs along the canal towpath next to the place we were staying:

monday
- run 8.52 km in 42:39

tuesday
- fartlek 8.8 km in 42:54
felt amazing, ran through the woods on an old track for a while, did a couple 500m stretches at 3:20-3:30 pace, some strides, some very light trotting. towpaths are the best.

plan is to catch up on a bit of work now while we digest breakfast and then go for a light run around the suburb where gf's aunt and uncle live outside brussels.

awesome  :headbang: :highfive:

2318
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 31, 2019, 12:20:25 am »


did a test tonight. tried to run at basically the same effort, on the same segment, and see what pace it was when i got home.

last night in heavy shoes: 0.38 mi @ 06:03 min/mi
tonight in light shoes (1/2 the weight): 0.39 mi @ 05:18 min/mi

funny. can't really do it once like that but it's obvious i can't run fast in heavy shoes. hehe.


05/30/2019:
- right glute barely achy. still feeling it tho.

09:20 AM: bw
- strong
- standing single leg abductions: x 30 (felt real strong with these)
- 5sec paused dead hang chinups: BW x 6
- full dips: BW x 8
- standing single leg raises: x 20

08:20 PM: light w/ mod segment: 32 min w/ {0.39 mi @ 02:03 / 5:18 min/mi - same effort as last night's 6:03 min/mi but lighter shoes} ::: (concrete)
- https://www.strava.com/activities/2410564818
- 3.49 mi 9:03 /mi 31m 36s
- 0.39 mi @ 2:03 / 5:18 min/mi





10:00 PM - 11:30 PM: lying on my side
- lol..
- switching sides/leg positions etc, just trying to keep my trunk rotated a bit and feel that light stretch in hips/glutes/spine etc.

2319
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 30, 2019, 11:58:13 pm »
Quote from: seifullaah73 on May 30, 2019, 12:55:21 pm
BW: 145lbs before, 145.6lbs after ??? muscle mass? I sweated a lot.

hah. probably more like scale variability.

2320
Basketball / Re: NBA 2018 - 2019 Season
« on: May 30, 2019, 11:51:37 pm »
Quote from: Coges on May 30, 2019, 11:36:53 pm
Oh a my gawd. Game 1 TOR  :headbang:

HUGE W BY TOR.

Insane.

Every time GSW made a run, TOR battled it and extended the lead.

Siakam played incredible. Wow at his shooting percentage (14-17?) and some of those shots he hit. On fire tonight.

That's a big W to start this series.

Sucks that Iggy got hurt.. didn't look too good :/

I don't think GSW should go with Cousins, he's way too slow right now. Was a liability out there. GSW was playing great with Looney against POR.. surprised Kerr did that to open up this series.

GAME 2 SUNDAY!!!

2321
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: May 30, 2019, 10:25:37 pm »
Enoch

https://www.strava.com/activities/2409060577

3k effort: 1k fast: 2:42, 1k float: 2:58, 1k fast: 2:48. 8:30 total

1k float @ 2:58 is so insane.

that 1k fast/1k float/1k fast workout translates to 4:33 min/mi. so fast.

Quote
Less than two months post-Boston and with only a few speed sessions I wasn't sure how today was going to go. I've been logging a lot of miles the last two weeks and my legs were tired coming in. To run 8:30 and actually feel pretty decent was a huge confidence boost heading into the Run for the Pies 5k next weekend. This is the fastest I've run on this workout ever by about 12 seconds and it was on the road with a 180 turn in the middle. Excited for a big summer ahead and to take things to the next level.

2322
Basketball / Re: NBA 2018 - 2019 Season
« on: May 30, 2019, 09:25:40 pm »
LEGGO RAPS!

2323
Strength, Power, Reactivity, & Speed Discussion / Re: Combining endurance and strength training
« on: May 30, 2019, 02:06:08 pm »
i've actually had a partial response written up but haven't finished it. lol. :<

will post it soon.

(it's nothing major, just keep getting side tracked)

2324
Track & Field / Allyson Felix speaks out about Nike + maternity leave
« on: May 30, 2019, 12:51:12 am »
just about to sleep and i peep this.

Quote
Last week, two of my former Nike teammates, the Olympian runners Alysia Montaño and Kara Goucher, heroically broke their nondisclosure agreements with the company to share their pregnancy stories in a New York Times investigation.

damn. good stuff.

<a href="http://www.youtube.com/watch?v=aLk5znZljTI" target="_blank">http://www.youtube.com/watch?v=aLk5znZljTI</a>

https://www.wsj.com/articles/nike-to-change-pregnancy-policy-in-athlete-contracts-11558137409



original nyt article:

Quote
Nike Told Me to Dream Crazy, Until I Wanted a Baby

https://www.nytimes.com/2019/05/12/opinion/nike-maternity-leave.html

2325
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 29, 2019, 11:56:38 pm »
light runs with some mod stuff.

man it's so insane.. i can't run in heavy shoes for shit. I don't think i've ever run fast in heavy shoes. heavy shoes for me, are traditional running shoes.

tonight i felt like I was going 4:5X min/mi pace. I get home and check garmin connect: 6:01 avg pace. the 5:33 min/mi @ 0.30 mi i did earlier today was less effort and on tougher terrain (thick grass/divots/rocks etc), but in xc flats.

the good news is: i realized a 4:5X mile in heavy shoes should be one of my goals. if i can run 4:5X in heavy shoes, i'll be absolutely flying in spikes/light road flats. :ninja: seriously.


05/29/2019:
- right glute barely achy - good considering i hammered it a bit
- calves tight
- left pec twitching, annoying af

09:20 AM: run + bw

run: light w/ mod finish: 18 min @ {0.30 mi @ 5:2X-5:3X} ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2406399813
- 2.05 mi 9:02 /mi 18m 30s
- 0.30 mi @ 5:2X-5:3X

bw: weak
- 2-3sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- partial hypers: BW x 70





08:40 PM: light with mod finish: 33 min w/ {0.38 mi @ 6:01 min/mi pace) ::: (concrete) /// running with heavy shoes is an enigma to me
- https://www.strava.com/activities/2407871983
- 3.50 mi 9:32 /mi 33m 24s
- 0.38 mi @ 06:01 min/mi
- wearing my saucony fast twitch swim fins.


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