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Messages - adarqui

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2326
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: June 01, 2019, 01:59:26 pm »
man RHONEX & Gebrhiwhet lap almost everyone.

RHONEX is next level. no question.

he might have the "easiest" stride i've ever seen.

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

2327
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: June 01, 2019, 01:31:04 pm »
RHONEX Kipruto, another monstrous 10k.

26:50



https://www.iaaf.org/news/report/kipruto-stahl-stockholm-diamond-league



selemon barega (eth) and rhonex kipruto (ken) are no joke. some incredible young distance runners out there right now (including jakob).

cool photo of barega:


2328
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: June 01, 2019, 01:22:13 pm »
nice quick article with RHONEX. slowly by slowly.

https://spikes.iaaf.org/post/rhonex-kipruto-slowly-by-slowly

2329
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.

2330
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.


2331
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: May 31, 2019, 10:23:31 pm »
flying. so nuts.




2332
Pics, Videos, & Links / Re: beast
« on: May 31, 2019, 09:59:08 pm »
crazy

2333
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:

2334
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

2335
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:

2336
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.

2337
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.

2338
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!!!

2339
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.

2340
Basketball / Re: NBA 2018 - 2019 Season
« on: May 30, 2019, 09:25:40 pm »
LEGGO RAPS!

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