4066
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 03, 2018, 10:59:00 pm »
who is Leborn?
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4067
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: October 03, 2018, 10:36:49 pm »
Berlin 2018
<a href="http://www.youtube.com/watch?v=t6IKq4cpo6k" target="_blank">http://www.youtube.com/watch?v=t6IKq4cpo6k</a>
lmao @ 33:55s, dude freaks out at the starter pistol firing.
lmao @ 33:55s, dude freaks out at the starter pistol firing.
4068
Football / Re: 99% of deceased former NFL players brains studied, have CTE
« on: October 03, 2018, 10:30:07 pm »
wtf? this is insane.
<a href="http://www.youtube.com/watch?v=Jajxv4IuWZ0" target="_blank">http://www.youtube.com/watch?v=Jajxv4IuWZ0</a>
4069
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 03, 2018, 10:26:24 pm »
fast.
4 x 4:3X mile w/ 90sec rest, on grass.
<a href="http://www.youtube.com/watch?v=6GB74Ra7koc" target="_blank">http://www.youtube.com/watch?v=6GB74Ra7koc</a>
4 x 4:3X mile w/ 90sec rest, on grass.
4070
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: October 03, 2018, 01:49:10 am »
not sure if classifies as "music", but def "hype sounds"... LMFAO.
<a href="http://www.youtube.com/watch?v=VWoIpDVkOH0" target="_blank">http://www.youtube.com/watch?v=VWoIpDVkOH0</a>
hooping music for sure, nice edit:
<a href="http://www.youtube.com/watch?v=XqbsCU2uFt0" target="_blank">http://www.youtube.com/watch?v=XqbsCU2uFt0</a>
<a href="http://www.youtube.com/watch?v=bPXsrBVWSbw" target="_blank">http://www.youtube.com/watch?v=bPXsrBVWSbw</a>
surprised there's not a big remix to that track. goes hard.
hooping music for sure, nice edit:
surprised there's not a big remix to that track. goes hard.
4071
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2018, 01:35:50 am »mental callusing, i like that.
from the Little Black Book by Coach Hudson:
4072
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 03, 2018, 12:57:17 am »
a simple technique i've been using before my speed sessions lately (i've done it before, but not as intense as i'm doing it lately), last 2 weeks or so - when i committed to my speed again:
while i'm warming up, as I start getting closer to "go time", I start telling myself:
"just throw the lob, then go get it"
"just throw the lob"
"then go get it"
"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"
"go get it"
might sound odd but.. the idea is, just let loose.. throw the lob = "let loose", ie, make that shit bounce high as fuck, maybe way outside of your comfort zone, then go get it.
that's how my dunk sessions often ended up.. letting it bouncy at peak or higher vert, then trying to make some magic happen.
so, lately with my speed sessions, i've been equating my "start of the effort" to "throwing the lob".
I really noticed the power of it on that ~4:2x paced 550m a few days ago.. I just kept saying that to myself, over and over, with the idea of going WAY OUTSIDE of my comfort zone, and I just took off like a nutcase. I blew up pretty hard, but that's kind of the point.. It's not easy to blow up. Blowing up is pretty painful. It took a "crazy lob" to get me to start off on that pace, and then I just tried to hold it for as long as possible, whatever it was, and it felt great. That blow up 550m also showed me i'm definitely at or near PR 1km (2:53) level right now. All I really need to do is take the risk and ride it.
also with the lob analogy.. you only have a few really good lobs/max dunks in you.. so it feels like you're at that part of a dunk session where you're peaked and in a position to potentially land something crazy, you just have to let loose and go for it.
maybe that's a "speed runner" mindset though.. I love going fast, just like I loved trying to land a simple hard dunk. Blowing up after a great effort, reminds me of an epic missed dunk. Some of my favorite dunks (of mine and others) are misses. So to me it makes perfect sense.....
i'm up way too late.. way too much adrenaline from tonight's session.
gn!
while i'm warming up, as I start getting closer to "go time", I start telling myself:
"just throw the lob, then go get it"
"just throw the lob"
"then go get it"
"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"
"throw the lob"
"go get it"
might sound odd but.. the idea is, just let loose.. throw the lob = "let loose", ie, make that shit bounce high as fuck, maybe way outside of your comfort zone, then go get it.
that's how my dunk sessions often ended up.. letting it bouncy at peak or higher vert, then trying to make some magic happen.
so, lately with my speed sessions, i've been equating my "start of the effort" to "throwing the lob".
I really noticed the power of it on that ~4:2x paced 550m a few days ago.. I just kept saying that to myself, over and over, with the idea of going WAY OUTSIDE of my comfort zone, and I just took off like a nutcase. I blew up pretty hard, but that's kind of the point.. It's not easy to blow up. Blowing up is pretty painful. It took a "crazy lob" to get me to start off on that pace, and then I just tried to hold it for as long as possible, whatever it was, and it felt great. That blow up 550m also showed me i'm definitely at or near PR 1km (2:53) level right now. All I really need to do is take the risk and ride it.
also with the lob analogy.. you only have a few really good lobs/max dunks in you.. so it feels like you're at that part of a dunk session where you're peaked and in a position to potentially land something crazy, you just have to let loose and go for it.
maybe that's a "speed runner" mindset though.. I love going fast, just like I loved trying to land a simple hard dunk. Blowing up after a great effort, reminds me of an epic missed dunk. Some of my favorite dunks (of mine and others) are misses. So to me it makes perfect sense.....
i'm up way too late.. way too much adrenaline from tonight's session.
gn!
4073
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2018, 12:48:38 am »^^^no doubt. the mental aspect of it is really key, easy to see that in retrospect as it was with the races. how does my brain handle discomfort? how can i help it handle discomfort better?
had a persistent headache yesterday starting in early afternoon that is still with me this morning. didn't run as a consequence. hoping it'll dissipate over the course of the day today.
right that's the thing. you can be in the "same exact physical shape" and run/race considerably faster/slower due to the mental aspect of it. sometimes you have the "fight" in you, to grind it out and go right at the pain, sometimes you don't. it's good to test the fight somewhat often (once every 2 weeks at minimum?). So just like what you did, hitting a hard ~2 mile at 5k pace or a little faster, hitting a mile at much faster than 5k pace, pre-fatiguing a bit then hitting a hard mile etc. So, avoiding the actual race distance but, testing yourself at subsets of that distance. It's not something one has to do all the time but, sometimes when you feel good (or bad and just want to push it while feeling bad), it's good to dial in on something that's going to "really hurt" towards the end and just get after it.
There's lots of "callusing" analogies with running. That's definitely what it feels like to me. Sometimes you just want to avoid stuff that builds up the callus, then you realize you've wasted lots of time (definitely applies to me), because the stuff that "causes" the callus can be pretty scary. I'm scared before all of my hard 800m-1 mile efforts etc. I have to really get my mind right before I can even take the first stride, like tonight etc - my warmup was crazy slow, but that's because I was just trying to clear my mind and focus on 1 task, knowing it would be painful at some point. Every speed session I do, is like that. lmao. No matter what it is, kicking it off feels like "fear". Then you just "go" and boom. I'll actually comment in my journal about something that's been helping me the last few weeks.
pc!
4074
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2018, 12:33:00 am »- run 8.22 km in 40:01
- stretch
tried to keep it relaxed and chill but couldn't slow down past 5:00 pace, ended up at 4:52 average. also there's a guy i've seen once before who runs super hard in a shalwar kameez, kind of interval style. he showed up about 6 km in and would pass me and then slow down and then speed up again when i passed him. i just kept running along steadily until the last lap, when he went to pass me and i took off just to keep pace with him. he smiled and sped up, and i sped up, and we sprinted for a bit, and then i went too fast for too long and he got tired. i gave him a thumbs-up over the shoulder as he slowed to a walk and i kept going. it was fun.
hah that's cool.
4075
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 03, 2018, 12:32:01 am »
haven't bumped this thread in a while..
first ever sub3 1km without watch feedback. I also haven't hit a sub5 mile without a watch either, so that'll be PR worthy at some point.
but sub3 k's mean more to me than sub5 miles. To put it in proper perspective, as of tonight - this year i've done:
4 x mile @ sub5
2 x 1km @ sub3
sub3 1km's are harder for me than sub5 miles, because sub3 1k is <= 4:49 min/mi pace.
so tonight, without watch feedback, I maintained 12.55 mph.. that has me pretty excited.
when I can do that at 13mph... skrrrt.
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144532/#msg144532
- no watch 1km @ 2:58
(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 800m was 2:22 (4:44mm?), last 200 was 36 (4:48mm?)
pc!
first ever sub3 1km without watch feedback. I also haven't hit a sub5 mile without a watch either, so that'll be PR worthy at some point.
but sub3 k's mean more to me than sub5 miles. To put it in proper perspective, as of tonight - this year i've done:
4 x mile @ sub5
2 x 1km @ sub3
sub3 1km's are harder for me than sub5 miles, because sub3 1k is <= 4:49 min/mi pace.
so tonight, without watch feedback, I maintained 12.55 mph.. that has me pretty excited.
when I can do that at 13mph... skrrrt.
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg144532/#msg144532
- no watch 1km @ 2:58
(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k- 800m was 2:22 (4:44mm?), last 200 was 36 (4:48mm?)
pc!
4076
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 02, 2018, 11:11:54 pm »4077
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 02, 2018, 10:09:34 pm »
speed day!
My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.
I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.
10/02/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
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 = great
hours sleep: 9
wakeup = 09:00 AM
top3 finishes:
2018: 23/31 (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 only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k
- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200
For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.
probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.
we'll see.
My mind is really locked in on "13mph". That's what I want to maintain for a mile (4:30 pace). That's the kind of power I need.
I almost "had it" with my 2:53 1km a few months back (like 12.8 mph?), but it can't be some 1-off thing. It has to be "expressable" every month. 4:4X-4:5X has to be expressed weekly.
10/02/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed = not much
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 = great
hours sleep: 9
wakeup = 09:00 AM
top3 finishes:
2018: 23/31 (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
only 44 more to go!- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)
log:
09:15 AM: food: orange juice, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
10:10 AM: food: orange juice, beet juice, 4 x banana, rxbar, water
03:00 PM: food: 1/2 buffalo chicken wrap, sweet plantain chips, water
05:00 PM: water
06:30 PM: food: rxbar, water
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
09:30 PM: food: zinburger: cookies & cream milkshake, bleu cheese burger, water
11:00 PM: food: bolthouse breakfast smoothie, water
12:30 AM: food: orange juice, banana, water
09:45 AM: workout: quick session (grass, no watch): 1 x 400m @ 1:10 (4:40mm) ::: warmup for tonight hopefully - very hard to run fast on this path
- https://www.strava.com/activities/1879455061
- 15 minutes total, lol
- 1 x 400m @ 1:10 (4:40mm)
07:30 PM: workout: no watch 1km @ 2:58 (4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k // also 400m @ 1:09 and 200m @ 29.9
- https://www.strava.com/activities/1880581946
- https://www.endomondo.com/users/26420622/workouts/1208154203
- no watch 1km @ 2:58
(4:47mm/12.55mph) ::: first ever sub3 1k without watch feedback AND 3rd ever sub3 1k- 400m @ 1:09
- 200m @ 29.9
- jog rest (a lap or two) between 1k/400/200
For the 1k, wanted to go out harder for 800m (got 2:22), then coast the 200m (got 36), worked out good.
probably going to try and go for a hard 800m Thursday, should be close to PR level (sub 2:17 = PR). 4:2x pace for 550m the other day so, should be able to really crank out some speed if I go for it.
we'll see.
4078
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 02, 2018, 10:07:37 pm »
yesterday:
rest day.
right soleus is way better after speed days.................. way worse after slow days..................................
10/01/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
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: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
ate good
some insane massage into my right soleus after the evening run. dug in really deep but just right, felt good.
10:30 AM: workout: bw
- strong
3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10
also a light run
09:20 PM: very light recovery (grass): 26 min
- https://www.strava.com/activities/1878617494
rest day.
right soleus is way better after speed days.................. way worse after slow days..................................
10/01/2018
feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
aches upon getting out of bed: right soleus (been more than none lately, just messed up logging)
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: 2 left/2 right, but they've improved alot
feel = great
hours sleep: 9
wakeup = 09:15 AM
top3 finishes:
2018: 23/31 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?
log:
ate good
some insane massage into my right soleus after the evening run. dug in really deep but just right, felt good.
10:30 AM: workout: bw
- strong
3-5sec paused dead hang neutral grip pullups: BW x 10
full dips: BW x 10
also a light run
09:20 PM: very light recovery (grass): 26 min
- https://www.strava.com/activities/1878617494
4079
Football / Re: 2018-2019 NFL Season
« on: October 02, 2018, 09:55:27 pm »also, 1:43 come on
4080
Football / Re: 2018-2019 NFL Season
« on: October 02, 2018, 09:52:14 pm »my FINS are getting wrecked by the PATS
I didn't watch the game but I seen the score...ouch!
On a positive note my Saints won 33-18 against the Giants.
Fins had a chance to get Breez way back.. and offered the big $$ to Culpepper..That's what I think about when I watch Breez play.
Quote<a href="http://www.youtube.com/watch?v=xtmEIe73W2A" target="_blank">http://www.youtube.com/watch?v=xtmEIe73W2A</a>
Taysom Hill is becoming one of my favourite players to watch. His official position is back up QB but he does a little bit of everything. It gives the Saints an x-factor.
Man, Kamara is LEGIT. That dude is fun to watch. He is so explosive.
I had to google who Culpepper was...he's no Brees
But in all seriousness that's one of those 50/50 calls that look terrible with hindsight.
I laughed when Kamara ran straight down the tunnel after scoring his last TD like a boss. Kamara is such a glider. He looks like he's just cruising but other players can't catch him aka Eric Dickerson. Deceptive speed. Also read his wikipedia page. Obviously he had talent getting recruited to Alabama but god damn every single Alabama RB he played with has now just about gone onto play NFL- shows how stacked Alabama is. Kamara is literally another one of those Last Chance U JUCO stories after being a former D1 player.
https://en.wikipedia.org/wiki/Alvin_Kamara<a href="http://www.youtube.com/watch?v=5tGuIl5wFpE" target="_blank">http://www.youtube.com/watch?v=5tGuIl5wFpE</a>
yup. so smooth when he takes hits too, reminds me of allen iverson somewhat - takes contact and instead of it bringing him down, just frees him up/creates more space, incredible body control. crazy acceleration.