3766
Bios / Re: Animals
« on: November 15, 2018, 06:07:19 pm »
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3768
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: November 15, 2018, 04:47:22 pm »
yo! any recommendations on a 45 deg hyper?
i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.
small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab
here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html
i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.
I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.
any thoughts?
hah pc!!
i'm thinking of buying a cheap one first. I bought one from "newyorkbarbells" way back, but i didn't like it - was surprisingly flimsy. They usually make good stuff.
small one from sears, but looks sturdy: $72
- https://www.sears.com/winado-wina3234-roman-chair-45-degree-hyperextension-ab
here's ones from rogue ($500) & elitefts ($730), obviously crazy priced but top notch equipment:
- https://www.roguefitness.com/pro-oblique-flexor
- https://www.elitefts.com/elitefts-professional-45-degree-back-raise.html
i can't believe rogue calls their an "oblique flexor machine" wtf? that's odd.
I have my floor ghr (PMGHR) but I can't use it, tears up my hamstring tendons. Probably responsible for some damage in there. Back extension always seemed to hit my hamstrings/glutes/erectors good without causing problems, so I want to get a 45 deg hyper soon.
any thoughts?
hah pc!!
3769
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 15, 2018, 11:37:55 am »
Remembered there's a "Frank Shorter Mile Race" on Jan 1, looked it up, turns out it's on Dec 31 this year:
https://runsignup.com/Race/FL/Gainesville/FloridaTrackClubpresentsShorter1MileRace
prize money for top 3 male/females. also need to look into that drug testing form. they are big on no drugs, which is cool.
previous years:
https://results.rmraces.live/Start-2-Finish-Race-Management/events/2017/2017-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results
https://results.rmraces.live/Start-2-Finish-Race-Management/events/2018/2018-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results
looks good.
https://runsignup.com/Race/FL/Gainesville/FloridaTrackClubpresentsShorter1MileRace
prize money for top 3 male/females. also need to look into that drug testing form. they are big on no drugs, which is cool.
previous years:
https://results.rmraces.live/Start-2-Finish-Race-Management/events/2017/2017-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results
https://results.rmraces.live/Start-2-Finish-Race-Management/events/2018/2018-The-Frank-Shorter-Mile-Presented-by-the-Florida-Track-Club/results
looks good.
3770
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: November 15, 2018, 10:16:45 am »Another week of standing in one place entirely too long and traveling on a bus. Football team is out though, so finally the season is over for my students playing in the band.
More hip flexibility stuff over the weekend.
For today's wo:
20 Squats
10 single arm rows with heavy backpack (don't know the weight, just loaded it with junk)
10 Standard Push-ups
10 Pikes
10 Burpees
10 Bench Dips
3 minutes rest
Repeat 4 times. Will decrease rest as I feel better down to one minute. Need to get a pullup bar.
that reminds me. I think I want to get a 45 degree back extension again.
3771
Basketball / Re: 2018-2019 NCAA Season
« on: November 15, 2018, 10:00:24 am »
dude.
this.
is.
insane.
50s & 1:30
odsksdok
dksosdk
godskg
kskdo
sdok
odk
go
.f
.
<a href="http://www.youtube.com/watch?v=YVvls4HOeXE" target="_blank">http://www.youtube.com/watch?v=YVvls4HOeXE</a>
this.
is.
insane.
50s & 1:30
odsksdok
dksosdk
godskg
kskdo
sdok
odk
go
.f
.
3772
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 15, 2018, 07:55:46 am »Have had a bit of a virus the last 4-5 days. Spent the weekend away with the family as my wife did the Challenge Shepparton 70.3. Watching her standing there waiting for the call into the water for the swim still gives me anxiety thinking about having to swim that far with that many people. She has this virus too and couldn't keep any food down, lost most of her nutrition on the bike and only took in about 400ml of liquid nutrition for the whole thing. Finished in 5:37 so although she's disappointed with the time it's a great achievement.
I'm feeling almost back to normal and will gradually get back to training in the next couple of days.
damn that really sucks for your wife. i remember something like that happening for one of her other races?
regardless, she is a beast.
hope you both kick that virus asap, sucks!!!!!$@
3773
800m+ Running and/or Conditioning / Re: The Running LOL Thread
« on: November 14, 2018, 10:46:57 pm »
this is good.
<a href="http://www.youtube.com/watch?v=4L9dK--2bbM" target="_blank">http://www.youtube.com/watch?v=4L9dK--2bbM</a>
3774
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: November 13, 2018, 10:37:34 pm »
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg145253/#msg145253
- first sub3 1km on road surface!
- 2:58 (4:47 min/mi) on a tough path (4 turns)
- first sub3 1km on road surface!
- 2:58 (4:47 min/mi) on a tough path (4 turns)
3775
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 13, 2018, 10:36:27 pm »
speed day on dead legs.
11/13/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!
top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate light
- 2 x beet juice, lots of orange juice
workout: 08:30 AM: hard speed: {400m @ 65.1 / 4:20 min/mi (mostly 4:1X)} ::: (sidewalk, legs = death) /// trying to wake my legs up, damn
- https://www.strava.com/activities/1962294295
- https://connect.garmin.com/modern/activity/3158340715
- 400m @ 65s
legs feel so wrecked (quads/calves specifically). just starting the light jog i was like holy sh*t. for the 400m i just said ok let's wake something up, and gunned it. probably going to do that again tonight.
going really hard usually makes my legs feel great sooo. we'll see.
workout: first sub3 1km on ROAD surface @ {2:58 / 4:47 min/mi} PR!!! ::: (road, legs dead) /// very happy about this, legs dead + 4 hard turns / ***2018: 11 x sub5 mile + 12 x sub3 1k!***
- https://www.strava.com/activities/1963481085
- https://www.endomondo.com/users/26420622/workouts/1229056461
- https://connect.garmin.com/modern/activity/3159694025
- 1060m @ 4:49 min/mi (1km = 2:58 / 4:47 min/mi) -> first sub3 1k on road
was really tough with the turns. started out @ 4:3X pace until the second turn.
been wondering lately if I could do this.. legs just feel awful/wrecked. big boost of confidence (i think) by getting it done on:
1) a hard path
2) with dead legs
3) hot as fu*k
also. all of my previous sub3 1k's have happened on track or grass, NEVER on road.. partly because i've only previously tried in road mile races, which there aren't many. great to get that done.
can't wait to go back to grass exclusively, in January.. lmao. feel so much healthier on grass.
11/13/2018
<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 12 (sub3) = 23 of 50, 27 to go!
top3 finishes:
2018: 29/38 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
diet:
- ate light
- 2 x beet juice, lots of orange juice
workout: 08:30 AM: hard speed: {400m @ 65.1 / 4:20 min/mi (mostly 4:1X)} ::: (sidewalk, legs = death) /// trying to wake my legs up, damn
- https://www.strava.com/activities/1962294295
- https://connect.garmin.com/modern/activity/3158340715
- 400m @ 65s
legs feel so wrecked (quads/calves specifically). just starting the light jog i was like holy sh*t. for the 400m i just said ok let's wake something up, and gunned it. probably going to do that again tonight.
going really hard usually makes my legs feel great sooo. we'll see.
workout: first sub3 1km on ROAD surface @ {2:58 / 4:47 min/mi} PR!!! ::: (road, legs dead) /// very happy about this, legs dead + 4 hard turns / ***2018: 11 x sub5 mile + 12 x sub3 1k!***
- https://www.strava.com/activities/1963481085
- https://www.endomondo.com/users/26420622/workouts/1229056461
- https://connect.garmin.com/modern/activity/3159694025
- 1060m @ 4:49 min/mi (1km = 2:58 / 4:47 min/mi) -> first sub3 1k on road
was really tough with the turns. started out @ 4:3X pace until the second turn.
been wondering lately if I could do this.. legs just feel awful/wrecked. big boost of confidence (i think) by getting it done on:
1) a hard path
2) with dead legs
3) hot as fu*k
also. all of my previous sub3 1k's have happened on track or grass, NEVER on road.. partly because i've only previously tried in road mile races, which there aren't many. great to get that done.
can't wait to go back to grass exclusively, in January.. lmao. feel so much healthier on grass.
3776
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: November 13, 2018, 10:21:24 pm »
istanbul marathon looks awesome.
some of that bridge footage is crazy.
<a href="http://www.youtube.com/watch?v=krMjcsim8uo" target="_blank">http://www.youtube.com/watch?v=krMjcsim8uo</a>
some of that bridge footage is crazy.
3778
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 13, 2018, 10:59:06 am »
i tried really hard to save a salamander today, and succeeded.
good deed of the day.
good deed of the day.
3779
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2018, 10:20:05 pm »
nothing to report other than my quads/calves were completely dead all day, wrecked.
HEH.
11/12/2018
HEH.
11/12/2018
3780