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Messages - adarqui

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4066
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 04, 2018, 11:56:00 pm »
light day. speed got rained out, both morning & evening.


10/04/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right stomach/abdomen feels odd at times
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 = great
hours sleep: 8
wakeup = 08:30 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 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
08:40 AM: food: orange juice, water
09:30 PM: food: 4 x banana, beet juice, bolthouse breakfast smoothie, 2 x peanutbutter cups, water
03:00 PM: food: bolthouse breakfast smoothie, rxbar, banana, water
09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
10:10 PM: workout bw
10:30 PM: orange juice, water
11:00 PM: food: big bag of chipotle cashews, rxbar, 2 x banana, turmeric drink, water



10:10 PM: workout: bw
- strong

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



09:15 PM: workout: very light recovery (grass/puddles): 47 min :: speed got rained out today
- https://www.strava.com/activities/1884825821

stepped in a pothole (with my right foot/ankle) while running at night in the rain .. i know of this pothole, but lost concentration of where i was at. felt it in my achilles slightly (big stretch). could have been real bad. got lucky.

4067
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 04, 2018, 09:41:54 am »
Quote from: vag on October 04, 2018, 05:53:44 am
^^^
Insane!
Now, while being in awe from that workout, it is a bit easier to realize the greatness of Kipchoge ( or any other elite marathoner, 10-15 minutes more don't change anything ) : he did 26x1mile in 4'38'' each. Without rest. Mind blown!!!

yup. it's so crazy. it's basically alien :D

kipchoge was once a 3:50 miler so, he has a serious engine.

i imagine the athletes in that video are ~4:15 or so for the mile, i'd be curious though.

just searched the fastest (looking) one on the video, Dhruvil Patel

https://www.tfrrs.org/athletes/5468193/North_Central_IL/Dhruvil_Patel.html

4:19 for the mile official. I imagine he's a little faster than that now though.

13:58 for the 5k.

dude is crazy fast.. but then "nowhere close" to Kipchoge. It's really nuts.



Patel:





Kipchoge:


4068
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 03, 2018, 11:50:32 pm »
Quote from: vag on October 03, 2018, 05:49:14 am
2 October 2018

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Solid despite increasing load.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
Same loads with last time. A bit more solid i think. Not ready to up.

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
-Same feeling with last time.

1 week off gym again. Can't progress like this, i am thankful i am not regressing. Consistency/frequency needed!!!

do it!!! :ibsquatting: :ibrunning: :ibjumping: :ninja:

4069
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 03, 2018, 11:40:01 pm »
I NEED TO GET BETTER AT: 13 mph.

4070
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 03, 2018, 11:28:19 pm »
rest day!


10/03/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely, hips barely at times, adductors barely at times, calves tight at times, right stomach/abdomen feels odd at times (also got heartburn today, so could be GI related)
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 = great
hours sleep: 8
wakeup = 09:15 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 :ibrunning: only 44 more to go!
- WE BACK! I will list the others here eventually.
- 10/02/2018: 1km @ 2:58 (no-watch)

log:
09:15 AM: food: orange juice, water
10:00 AM: workout: bw
10:30 AM: food: broccoli/cabbage/carrot stir fry, chicken tenders, 3 x banana, lots of water
02:30 PM: food: 2 x rxbar, water
03:30 PM: food: rebbl golden milk, 2 x pistachios, water
07:00 PM: water
08:55 PM: workout: very light recovery (grass): ~24 min
09:45 PM: food: 5 x banana, coconut heart chunks, some bread/butter, beet juice, rxbar, water
10:45 PM: food: rxbar, orange juice, water



10:00 AM: workout: bw
- strong

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



08:55 PM: workout: very light recovery (grass): ~24 min
- https://www.strava.com/activities/1882776418

4071
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 03, 2018, 10:59:00 pm »
who is Leborn?

4072
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.

4073
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>

4074
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>

4075
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.

4076
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2018, 01:35:50 am »
Quote from: LBSS on October 03, 2018, 01:02:58 am
mental callusing, i like that.

from the Little Black Book by Coach Hudson:



 :wowthatwasnutswtf: :ibrunning:

4077
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..... :D :ninja: :ibrunning: :ibsquatting: :ibjumping:

i'm up way too late.. way too much adrenaline from tonight's session.

gn!

4078
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2018, 12:48:38 am »
Quote from: LBSS on October 01, 2018, 01:15:42 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!

4079
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 03, 2018, 12:33:00 am »
Quote from: LBSS on October 02, 2018, 11:58:20 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.

4080
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.. :ninja: :ibrunning:

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 :personal-record: (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!

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