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Messages - adarqui

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3676
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2018, 10:36:51 pm »
great shot of this 15 year old kid trying to hang with Nacho (14:55 5k that day, 4:49 min/mi pace).

the thing we all found out tho is.. that kid ran 15:37 at states a few weeks ago... he can fly.

he ran like 17+ in that race, probably blew up bad.. but he has guts, love it.


3677
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2018, 10:33:51 pm »




that's how you finish a mile.





also, nacho finishing the mile:




3678
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2018, 10:27:26 pm »
a photo from what i mentioned earlier regarding me/Mason joking around:



he comes to me and says "you're the freshest guy here" w/ a smile

then i go: "that's not going to help any"

and we both lol'd.

lmfao.

3679
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2018, 10:21:27 pm »
ok some more back story to the laughing/smiling. they just posted this:



so that dude in front, Mason, is a beast. He's a 4:15 miler way back. He's 40 now but he is still crazy fast. I think he dropped 15:15 last week in a 5k. This 5k he ran like 16's, but he was racing strategic.

anyway, last year in the mile, he ran 4:51. He passed me at like ~500m.

This year, he passed me at like 1300m... soo.. when I saw him pass him that late, I thought, "damn i must definitely be getting a decent time", thinking 4:5X etc. As I approached the finish and finally saw the clock, with it at 4:58 or whatever with me too far out to get under, I just started cracking up. Because Mason got like 5:04... This guy is a monster and gets 5:04. I basically trolled myself.

I wasn't looking at my watch at all. I really should have. My general rule is: when I blow up or "down shift", start looking at the watch to maintain something decent. I figured I was still under 5:00 for the mile so, didn't look at it.

oops.

 :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :ibrunning:

3680
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2018, 10:17:11 pm »
some more photos. i also have a video clip of the start i'll post tmw or something. it's kewl.









^^ that's probably after I talked to Mason (guy to my left), we said funny stuff.

3681
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 02, 2018, 08:20:31 pm »
Quote from: LBSS on December 02, 2018, 04:20:00 am
6585's physique (and performance, given where he's starting?) is #goals

ya he's one of the best road racers in SFL (Daniel Martin). he hasn't been competing much at all this year, just "getting jacked" it seems. He's pretty big now.. added tons of upper mass.

He hit like 4:44 official or whatever that race, but it was more like 4:41 (based on the clock in the video) and his estimated was like 4:38. He's a monster.

Last year he did like 15:20 for 5k and 4:33 for the mile.

he went out way harder than I expected.. i was expecting him to hold back a bit more, but he gunned it. My goal was to hang with him for 1km-1200m. Turnaround point at 800m wrecked me and I lost him there. < 4:40 pace for him @ 800m.

3682
Strength, Power, Reactivity, & Speed Discussion / Re: basketball conditioning
« on: December 02, 2018, 05:33:30 pm »
Quote from: maxent on December 02, 2018, 08:36:39 am
I was going to make a thread on conditioning for basketball and found out i already made one 6 months ago  :wowthatwasnutswtf:.

lol.

Quote
Literally have never been fit in my whole life and i was seduced by the idea that just playing basketball was enough to 'build endurance' for basketball. Or running some intervals lol.

i think it is for sure.. but not half court. intense full court should get you fit. adding stuff in will only help (line drills, gassers etc).

but ya, i wouldn't expect half court to get you anywhere fit for full.

playing lots of basketball increases your risk of (contact) injury though so..

Quote
Probably never played that much full court basketball in any case but even when i did regularly albeit infrequently (1-2x week) i would always redline very quickly into a competive game. I'm talking about seconds into the game, probably because my adrenaline gets jacked way up and my HR maxes out almost immediately.  Never figured it out but the demands on conditioning are pretty high and i don't think just 'playing ball' is a good way to train for that conditioning. Which means to me, somehow, people who do play basketball regularly and do so in good condition for the sport must have developed the fitness in a way I missed out. Maybe it was high school training which probably involved a steady diet of suicides or long steady jogs etc etc which i never did because i didn't play basketball in school.

Which brings me to the question of how do you build (basketball) fitness in someone who doesn't have it? From what ive read in studies, there are non-responders to exercise out there which turns out means only that these people need to train more (harder and longer and more often) than responders. If i consider i am a non-responder then my current approach has been (and nothing planned about it, just happened lol) to run around 5km every day. I vary it up, sometimes i go for speed, breaking it up into 1km blocks, other times i go for time and so on. There isn't any rhyme or reason but i have read the average basketball player covers about 5km during a game. So if i can run an easy 5-6km at a good pace my hope is that is enough of a conditioning surplus to play what will probably be bench minutes at my age of 35.

it'll definitely help. bball is start/stop tho. if you want to really improve your ability in game, without playing games, you need to mimic that a few times per week at least. could be part of your 5k run, just mixing it up fartlek style (sprint/jog/sprint/jog) random stuff etc. additionally, basketball is start/stop using all kinds of forward/backward/lateral movements, so - very different than linear running (which is alot easier). changing direction is rough and takes alot more energy.

but still, 5k every day is much better than nothing. it'll surely help considerably.

pc!

3683
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: December 02, 2018, 05:10:43 pm »
Nacho Hernando's 14:55 5k on 12/01/2018:

https://www.strava.com/activities/1996568749



And his 4:32 mile following the 5k:

https://www.strava.com/activities/1996568930

3684
Boxing / Re: Misc Boxing News
« on: December 02, 2018, 04:52:01 pm »
wow at the end of Fury/Wilder

ref could have easily stopped it.. fury looked like he was asleep. incredible that he got up and fought on.

<a href="http://www.youtube.com/watch?v=cXVe1poXPt8" target="_blank">http://www.youtube.com/watch?v=cXVe1poXPt8</a>

3685
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 01, 2018, 05:05:44 pm »
cool shot from today.











^^ smiling to finish a mile race.. not how it should be done.. :trollface: :uhhhfacepalm:

3686
Reading, Books, & Sheeit / Re: Book Journal
« on: November 30, 2018, 08:53:00 am »
Quote from: Mutumbo000 on November 30, 2018, 06:22:29 am


Basically a book about mindset, spending less then you earn, saving 20-30% of your income and investing that savings into assets.

hah nice. i save everything.

Quote
I can't wait to purchase another house!!! Currently I have 671k worth of property (bank valuation from September 2018) and debts against those properties of 560k. My plan is to work on reducing my debts against my PPOR and then purchasing another house in late 2019/early 2020.

damn nice!!

3687
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 29, 2018, 11:26:43 pm »
rest day!

top of right foot hurting all day.. started feeling it in the morning. but then it disappeared after i had my dinner (2 x milkshakes + big burger). heh.

adductors a bit sore from sitting in a new chair at work yesterday.. went back to the old chair to try and not cause any more damage. lmfao. fml. ;d

legs definitely recovering with the rest day + big eating. should feel great tomorrow. should feel even better saturday, where i hope to run hard.

11/29/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate big
- broc/cauli/grilled chicken stir fry in the morning
- bananas/beet juice for lunch
- 2 x milkshakes & a big (feels like nearly 1 lb.) burger

not my photo, but this is what the blanco burger looks like.. it's so good:



stuffed. feel good tho.

3688
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 29, 2018, 11:21:56 pm »
Quote from: seifullaah73 on November 29, 2018, 11:23:29 am
Quote from: LBSS on November 29, 2018, 11:18:32 am
Quote from: seifullaah73 on November 29, 2018, 11:13:06 am
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

i feel like it'd have benefits for running, not as much for sprinting. could be some benefits there but risk/mechanics/limitations seem to outweigh the benefits IMHO.

on the other hand, for running, could really help with pacing. it's much easier to find access to a treadmill that can go 12 mph, as compared to say 20 mph. 12mph is a very fast pace for most people when it comes to running, so anywhere from 10.5-12mph would probably accommodate most people.

3689
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: November 29, 2018, 10:07:18 am »
Quote from: jumperer on November 29, 2018, 12:13:07 am
just surprised myself going off two feet RL plant. was able to touch 10'2 off 1 step pretty easily, and was using my left hand too.

nice!!

3690
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 28, 2018, 11:24:34 pm »
light & mod speed day.

yo im dead. legs are complete toast. running on empty. which is fine because thurs/fri = complete rest. BIG eating thursday. moderate eating friday. should be ready to rock on Saturday (hopefully lol).

11/28/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/40 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate clean/light, big dinner (tons of random stuff including bananas/grape fruit juice/orange juice)



08:45 AM: workout: light speed: {mile @ 5:42, 75% @ ~6:00, last 25% @ ~4:50} ::: (concrete sidewalk, COLD AF!!, legs dead) /// i forgot how much i like this kind of effort - very enjoyable but still hard at the end
- https://www.strava.com/activities/1989369380
- https://www.endomondo.com/users/26420622/workouts/1235259075
- https://connect.garmin.com/modern/activity/3191031657



08:45 PM: complete toast, next 2 days rest, need it :D /// mod speed: {0.70 mi @ 3:31 (5:00 min/mi)} ::: (road surface, legs toast, cold af) /// need to get better on this curvy path
- https://www.strava.com/activities/1990403377
- https://www.endomondo.com/users/26420622/workouts/1235469913
- https://connect.garmin.com/modern/activity/3192265226

can't wait for the next 2 days of rest. absolutely no running. just recovery. need it bad.

should feel good come saturday tho..

i mean i usually rebound/supercompensate strong off of 2 days, following lots of fatigue. we'll see.


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