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Messages - adarqui

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3991
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 12, 2018, 12:24:09 am »
back 2 back speed day.


10/11/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = quads slightly, calves slightly
aches/injuries = right soleus slightly, both calves slightly
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 8
wakeup = 08:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
09:00 AM: food: orange juice, water
09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully
08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}
- lots of bananas
- 2 x beet juice
- ate real good
- weighed myself at publix: said 145 lb



09:30 AM: workout: short hard speed (concrete): {370m @ 1:05 / 4:35 min/mi, 4:50 down to 4:15} :: warmup for later hopefully
- https://www.strava.com/activities/1898111223







08:30 PM: workout: some idiot flagged my run, WTF? /// moderate speed (road surface sidewalk): {~1142m @ 3:40.2 // 5:09 min/mi, 1km split=3:11 / 5:08 min/mi}
- https://www.strava.com/activities/1899140547


3992
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2018, 11:51:48 pm »
Quote from: FP on October 11, 2018, 10:13:08 am
you think you will ever have elite endurance?

age graded, yup without a doubt.

here's from my 2018 goal planner:

Quote
Road standards: https://www.nationalmastersnews.com/aas/AAS_RR_MEN.pdf

Track standards: https://www.nationalmastersnews.com/aas/AAS_TF_MENimp.pdf

So, this means that my current road PR's and track (spikeless PR's) have some additional room for improvement simply by getting more accustomed to spikes & attempting these PR's on a nice track. So, my 5k goal could be done spiked up on a track. This makes me even more confident of achieving these goals.

Standards goals (track - but i'll shoot for roads as well):
- 1500m: <= 4:22
- mile: <= 4:39
- 3000m: <= 9:40
- 5000m: <= 15:59

those are masters all american track standards for 35-39. i'm not really that far off from < 4:40 mile IMHO.

i have 3 more years to obtain those numbers. i feel like i could obtain all of them in 2019. might be able to knock off that mile achievement before 2018 is up. I mean i've done ~1100m @ 4:39 pace or whatever in May. I should be able to turn that in to a mile. Recently also hit ~600m @ 4:2X pace. so, I have the ability, just need to try and stay healthy, stay focused on improving my speed endurance, not get discouraged, not get "afraid" etc.

haven't even looked at 40+ numbers but, should be able to compete with some serious folks by then. I'd like to be competitive "nationally" at 40+.. ie, if they have some 40+ USATF races, i'd like to be a threat. I've seen 40+ USATF championship road mile race standings and 4:4X can get you 3rd place sometimes etc.. that's in a national championship. Def think I can get to that level.

i've dropped some good numbers in some serious heat/humidity as well. curious to see what happens in some "cold" races.

i've only gotten faster as i've gotten older (since getting in to running). ie, the last 3 years all of my stats have improved, including the short distances. So my power/speed isn't disappearing, it's improving. Good sign.

as far as "overall elite" goes, i'd definitely say no. Those numbers are batshit.

but with age grading, definitely.

I honestly think i'm capable of 4:3x mile and 15:XX 5k. My 1km-mile is way off from everything else.. and then i have some 200m speed. so i'm pretty much a real miler. solid 1k/mile, crap 3k+, crap <= 800, solid kick (200m-400m). lmao.

I don't think my 5k+ will ever "close the gap" with my mile.

My main goal is still: get my mile as fast as possible, which will make my 5k+ faster just because of the relative speed compared to my mile horse power.

really need that 4:3X max, 4:4X semi-frequently, 4:5X weekly (repeats, 2 mile, etc). I'm pretty close to 4:5X weekly. I was on it a few months ago, should have stayed on. I did like 4 sub5's in 1 month.

peace man!!

3993
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2018, 11:51:33 pm »
Quote from: Mutumbo000 on October 11, 2018, 08:09:49 am
https://www.facebook.com/FloTrack/videos/vb.40233564444/1977082712589109/?type=2&theater

lol

3994
Mixed Martial Arts / Re: Misc MMA Videos
« on: October 11, 2018, 11:40:10 pm »
khabib
is
the
real
fucking
deal

https://deadspin.com/khabib-nurmagomedov-threatens-to-quit-ufc-if-his-mcgreg-1829682112

?utm_source=ig_embed

Quote
khabib_nurmagomedovI would like to address @ufc
Why didn't you fire anyone when their team attacked the bus and injured a couple of people? They could have killed someone there, why no one says anything about insulting my homeland, religion, nation, family?

Why do you have to punish my team, when both teams fought. If you say that I started it, then I do not agree, I finished what he had started.

In any case, punish me, @zubairatukhugov has nothing to do with that.
If you think that I’ll keep silent then you are mistaken. You canceled Zubaira’s fight and you want to dismiss him just because he hit Conor. But don’t forget that it was Conor who had hit my another Brother FIRST, just check the video.

if you decide to fire him, you should know that you’ll lose me too. We never give up on our brothers in Russia and I will go to the end for my Brother. If you still decide to fire him, don’t forget to send me my broken contract, otherwise I'll break it myself.

And one more thing, you can keep my money that you are withholding. You are pretty busy with that, I hope it won’t get stuck in your throat. We have defended our honor and this is the most important thing. We intend to go to the end.
#Brothers

that's how it's done.

KHABIB.

3995
Football / Re: NFL Misc Videos
« on: October 11, 2018, 11:29:21 pm »
bruh........ Hill is *FAST*.

<a href="http://www.youtube.com/watch?v=3yXlloqSPvw" target="_blank">http://www.youtube.com/watch?v=3yXlloqSPvw</a>

DAMN.

3996
Football / Re: 2018-2019 NFL Season
« on: October 11, 2018, 11:24:00 pm »
when OBJ realizes it's their defense that might be "the problem".. :trollface:

2:45

<a href="http://www.youtube.com/watch?v=06AJaZX2zOs" target="_blank">http://www.youtube.com/watch?v=06AJaZX2zOs</a>

but seriously.. giants giving up 30+ points a game.

obj is one amp'd up dude. man he goes apeshit on the sideline.

3997
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 11, 2018, 10:08:08 pm »
<a href="http://www.youtube.com/watch?v=CZ306d4uWnA" target="_blank">http://www.youtube.com/watch?v=CZ306d4uWnA</a>

3998
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 11, 2018, 05:06:45 pm »
Quote from: LBSS on October 11, 2018, 01:06:17 pm
back was feeling better for a couple days but started to hurt again this morning and appears to be fuxored for now. i went for a walk tonight and tried to jog lightly, without success. fml.

damn.. :<

3999
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 11, 2018, 12:06:04 am »
Quote from: vag on October 08, 2018, 06:53:42 am
Quote from: adarqui on October 06, 2018, 10:57:15 pm
meant to comment on this a few days ago:

great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)

pc!

Yes, it is a lot about mind game. So for this session, i was going comfortable but for 10K, not for whatever. Mind knew i was out for 10K so it kept buffering. And then when i felt like quitting ( around 6km ) , i knew i had 3-4km more, if i was out for 8km i wouldn't want to quit. Funny.


6 October 2018

Bodyweight@session : ~85,5kg
Soreness : a lot of systemic fatigue , tight/sore quads and glutes, and very sore calves(!)
Injuries/aches : none

RDL:
8@75kg
8@75kg
8@75kg

DB LUNGES:
Skipped, wanted to give quads and glutes some rest.

BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg

DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg
10@BW

Haven't done this workout for 3 weeks. Got same weight and reps with last time , and with great control too. Happy.


7 October 2018

Went out for a run. Plan was 2km easy hog warmup - 2km time trial - 2km easy jog cooldown.
However my timing went wrong, it was just 2 hours after a massive consumption of  foold alcohol and cigar smoke.
Super fail. The easy warmup jog first 2km were at 7'10'' km pace and they were somewhat tiring too. 2km time trial started fast but i went too fast, almost tied my 1km PR ( 4'57'' vs 4'55'' ) , gassed out at around 1200m , quit at 1500m. Walked a bit to catch my breath and not puke, then light-jogged the rest till 5K and called it a day.
Total : 5km @ 33'05''


My get-ready plan for the saturday race is this:

Sunday : 2km time trial
Monday : weights ( but deloaded, no high rep squat finisher )
Tueday : 3km time trial
Wednesday : 4km time trial
Thursday : full court bball
Friday : rest

Does this sound good? Maybe skip the 4km time trial and do it a long LISS/recovery run on Wednesday since Thursday's bball is also high intensity?

### end of multi-post ###

^^ turned out good with the 3km. I personally don't like to do near-race-distance time trials before a race, unless it's a mile or below. 5km and above is just so long to be time trialing close to the race. so what you did turned out pretty good.

also, always good to tie a shorter distance PR as part of a much larger distance.

great work!

and ya, just try and not crush yourself tomorrow during basketball. fuel up good after basketball on thursday (post activity carb up here IMHO), then eat normal on friday.

then for saturday, get there 45-60 minutes early at least .. enjoy the atmosphere while warming up light (for 15-20 minutes or so (stay really loose), finishing with a few strides at goal pace), then relax (walking/calming down) for ~10 minutes before the race. I personally like to relax for 10 minutes, but i often get to races too late and relax for 5 minutes instead. I always relax for at least 5 minutes before a race (ideal = 10). my warmups are very slow (9-10 min/mi for me). i just throw in progressively more intense strides until i'm at goal pace or faster. strides being just ~15s of effort. i get lots of rest in between each stride. goal is to just progressively wake up the aerobic system/cns etc, without causing any fatigue. one funny thing is, no matter how "slow" you feel during warmups, it all changes once the race starts. i've gone into races barely getting under 6 min/mi for strides, feeling so crappy, then the race starts and I hit 5:4X avg for 5k etc. just nutty what the race itself can do for performance.

(edit: i don't get to evening races late.. :D love evening races, those are my favorite)

you'll probably feel alot faster than normal, especially when the race starts. try to stick to the plan instead of going with it - you can go with it in other races. if you still feel faster/strong, maybe push the last 1km harder than you planned. get another 1km pr :D

peace!!

4000
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 10, 2018, 11:50:30 pm »
Quote from: John Stamos on October 10, 2018, 11:21:17 pm
Quote from: adarqui on October 10, 2018, 11:07:15 pm
Quote from: John Stamos on October 08, 2018, 10:07:00 am
My resting hr on my phone has been low to mid 50s, is that bad? Lol

nope. isGood.

Quote
Anyway

Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.

Alright haha, I like to go to the extreme when I self diagnose myself online.  I kept seeing that it could mean id have bradycardia,  I do get lightheadedness but its only on cleans and I think that is because sometimes I am bent over getting set up for too long.

55 BPM bradycardia lmfao.

no.

Quote
For awhile I had phantom smells and I was convinced i had a tumor, but it was just a sinus issue.  I would randomly smell smoke and one time I was heading home and smelled it and hauled ass down my driveway because i thought my house was on fire.

^^ that's wtf tho.... :trollface: :ninja: :trolldance:

diagnosing online is usually an awful idea :D

4001
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 10, 2018, 11:29:48 pm »
speed day.

right soleus felt great after that deep tissue work with the iron duck. who knows, could just be a fluke.


10/10/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none, after morning run: quads a bit tight
aches upon getting out of bed = none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = good
toenails: maybe 2 still very jacked up but can't notice them much
feel = ok
hours sleep: 8
wakeup = 09:30 AM

top3 finishes:
2018: 24/32 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

sub5 mile or sub3 km splits in 2018: 4 (mi) + 2 (km) = 6 of 50 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)



log:
09:30 AM: food: orange juice, water
10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
10:30 AM: food: beet juice, water
11:00 AM: food: dunkin donuts: small frozen coffee w/ whipped cream, donut, 4 x egg and cheese wraps, water
04:00 PM: food: protein bar, pistachios, water
07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
08:45 PM: food: zin burger: butterfinger milkshake w/ whipped cream, water
10:30 PM: food: orange juice, rxbar, water
11:30 PM: food: koia protein drink, water



10:00 AM: workout: light speed (concrete, legs dead): {~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17}
- https://www.strava.com/activities/1896134435
- ~1100m @ 3:38 / 5:18 min/mi pace, 1km=3:17







07:40 PM: workout: moderate speed (track, spikes): {~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi} + {~820m @ 2:37.9 / 5:07 min/mi} + {400m @ 1:08.8 / 4:35 min/mi} + {200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph}
- https://www.strava.com/activities/1897272168
- ~1290m @ 4:01.6 / 5:03 min/mi, 1km=3:06/4:59min/mi
- ~820m @ 2:37.9 / 5:07 min/mi
- 400m @ 1:08.8 / 4:35 min/mi
- 200m @ 30.0 / 4:00 min/mi, top/s = 17.0 mph




4002
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 10, 2018, 11:16:53 pm »
^^ still annoyed at that stupid shit.


took 2 rest days. soleus been annoying lately. it becomes more annoying when *I* get annoyed of it.

i also ate fairly "crappy", healthy/clean but not *enough* food. kinda felt it today I think.

2 short logs of the last 2 days:

10/08/2018

3-5sec dead hang neutral grip pullups: BW x 10
full dips: BW x 8 (shoulder bugging)

some soleus massage (manual), painful as fuck.



10/09/2018

3-5sec dead hang neutral grip pullups: BW x 10
full dips: BW x 10

soleus SMFR using my "iron duck" (iron duck paperweight where I put my weight on it).
- been wanting to use this for a while but, just kept putting it off
- ~30 minutes
- this was crazy painful - but it worked some magic
- felt lumpy after that, like tissue was distorted, eek. heh.
- no pain the next day

so that's the weird thing.. sometimes i can get the "pain" in my soleus to disappear. it just feels tight, ie, if i stand in certain positions, i feel my right soleus (the painful one) but my left is fine - loose, no problem.

I still think driving is somewhat responsible. I'm basically performing a weak isometric for 30-45 minutes. I should start using cruise control.

4003
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 10, 2018, 11:08:22 pm »
Quote from: LBSS on October 06, 2018, 04:32:23 pm
how is there a 15-minute differential between going to and from the gym?

glute activation / PAP! lulul. :trollface:

4004
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: October 10, 2018, 11:07:15 pm »
Quote from: John Stamos on October 08, 2018, 10:07:00 am
My resting hr on my phone has been low to mid 50s, is that bad? Lol

nope. isGood.

Quote
Anyway

Took some Tylenol and my multivitamin and what not and just going to really wake up before I head out to the gym.

4005
Progress Journals & Experimental Routines / Re: FP's log
« on: October 10, 2018, 11:06:44 pm »
Quote from: FP on October 08, 2018, 11:49:54 am
Quote from: adarqui on October 07, 2018, 01:48:27 pm
Quote from: FP on October 07, 2018, 01:07:25 pm
Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

Hmm yeah maybe glutes will be more responsive to higher volume. I also realized i bounce the weight sometimes for stuff like bench, pullups and deads so i should focus on hitting that eccentric.

i loved the super slow work, pin stuff, controlled eccentrics etc. fast EIC is ok but we get enough of that with jumping/sprinting/sport etc. controlled eccentric, fast iso/concentric is alot more beneficial imho. controlled lifting seemed more beneficial to me in general, I got off the REA squat bandwagon pretty quick, also don't like jump squats etc. i'd personally rather push the volume (heavy high rep or clusters of low rep etc): heavy high rep to target the muscle itself, clusters of heavy singles (relaxed/full recovery) to improve the cns work capacity (ability for the cns to recover and produce another max-s/explosive-s effort).

Quote
My rvj is like 33-34 at best right now lol. Can barely dunk. Can still svj dunk tho

lool. nice.

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