2371
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 22, 2018, 12:12:20 pm »
why are you playing at all? serious question.
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2372
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 22, 2018, 11:46:19 am »
- run 9.54 km in 48:40
- SMR
- stretch
nice outside, 20/68. ETA: shins sore, as always when i play frisbee after a layoff.
- SMR
- stretch
nice outside, 20/68. ETA: shins sore, as always when i play frisbee after a layoff.
2373
Basketball / Re: NBA 2018 - 2019 Season
« on: October 21, 2018, 11:19:28 pm »
well that's a little more exciting than what jalen rose calls "hoooold me back" fights.
nothing will top the malice at the palace. i was watching that game live, on the shitty little TV we had in the house i shared senior year of college. unforgettable.
<a href="http://www.youtube.com/watch?v=TnoFf3RnxaY" target="_blank">http://www.youtube.com/watch?v=TnoFf3RnxaY</a>
nothing will top the malice at the palace. i was watching that game live, on the shitty little TV we had in the house i shared senior year of college. unforgettable.
2374
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 21, 2018, 10:59:03 am »
- ultimate, ~4.5 km
- stretch
- stretch
2375
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 21, 2018, 05:46:22 am »2376
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 20, 2018, 05:12:03 pm »
wait i just saw the troll faces. confused.
2377
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2018, 08:55:24 am »
massage 2 this afternoon. my head was killing me before, headache went away during the massage but it's back now. gonna rest.
on the plus side, i bought a pull-up bar today, finally. it's easily adjustable within the doorway so should be able to use it for poor man's GHR and inverted rows.
on the plus side, i bought a pull-up bar today, finally. it's easily adjustable within the doorway so should be able to use it for poor man's GHR and inverted rows.
2378
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 20, 2018, 12:52:04 am »
^^^all good points, thanks. right now my SMR/mobility is rolling quads and then chest/shoulder opening so i'm there with you on the posture correction. need to get a chin-up bar, it's harder than it should be to find one here.
2379
Reading, Books, & Sheeit / Re: Book Journal
« on: October 18, 2018, 10:45:37 am »
+1 good thread. i <3 books. started using goodreads.com to keep track of books read and books to be read, pretty good system. there's a social element, too, so you can have friends and follow what they're reading and planning to read. my gf is on there and a few other friends. i enjoy, ymmv.
right now i'm reading behemoth: a history of the factory and the making of the modern world, by joshua freeman; home fire, by kamila shamsie; and the island of doctor moreau, by hg wells (out loud with my gf).
right now i'm reading behemoth: a history of the factory and the making of the modern world, by joshua freeman; home fire, by kamila shamsie; and the island of doctor moreau, by hg wells (out loud with my gf).
2380
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2018, 10:41:34 am »
- run 8.09 km in 40:53
- stretch
IT bands felt tight for the first km. very weird, haven't had ITB issues in many years. huh. probably nothing. mild headache to begin with as well but that also went away. kind of day where i had to drag myself out the door but after 6-7 minutes i was cruising.
- stretch
IT bands felt tight for the first km. very weird, haven't had ITB issues in many years. huh. probably nothing. mild headache to begin with as well but that also went away. kind of day where i had to drag myself out the door but after 6-7 minutes i was cruising.
2381
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2018, 08:36:19 am »
that is super helpful! must consider.
2382
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2018, 12:52:09 am »IM OUT HERE CATCHING LOBS.
literally, or you're just hyped like that?
2383
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2018, 11:23:11 am »
2384
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2018, 11:15:17 am »
- run 8.11 km in 40:20
- stretch
didn't worry about pace, ended up averaging 4:58. quads a little bit sore.
- stretch
didn't worry about pace, ended up averaging 4:58. quads a little bit sore.
2385
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2018, 06:49:21 am »
two realizations from my recent injury:
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up
the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?
sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km
strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses
the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up
the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?
sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km
strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses
the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.