Adarq.org

i love how much float he had on the catch, makes it really beautiful

<a href="http://www.youtube.com/watch?v=y23ncrARg94" target="_blank">http://www.youtube.com/watch?v=y23ncrARg94</a>



also in that game, one of the worst play calls i've ever seen in my life.

4th and 5.. game on the line..

<a href="http://www.youtube.com/watch?v=z0khE5AbjhQ" target="_blank">http://www.youtube.com/watch?v=z0khE5AbjhQ</a>

the confusion before that was incredible.

This game was a shootout!

<a href="http://www.youtube.com/watch?v=fqJ-eucg4gc" target="_blank">http://www.youtube.com/watch?v=fqJ-eucg4gc</a>

I was going for the Vikings

Edit- Adam Thielen got robbed. Scored 1 TD but possibly could've had 2 as he got incorrectly called down on a catch (0:49-1:22).

damn no one touched him. seems like an easy call to get wrong though. guy made an attempt to touch, thielen was on the ground, easy to blow the whistle.

explosive game.

Quote from: vag on September 26, 2018, 04:52:37 am

Back to multi 455 per week again now, KF is sooooo boss!!! 

was not expecting it at this little 198-200lb bw until that one sunday afternoon a few weeks back when i tried to multi rep 405 and got to 5 reps. could have done another 1 or 2  rep but was outside the pins and dont want to make a scene.

^ the beast ^

4:55 is my goal pace per mile for 2 mile+ in races, and weekly mile efforts.

coincidence?

nearly OBJ status

https://twitter.com/barstooltweetss/status/1046190445179621376

- run x 7.21 km [warm up x 2 km; time trial x 3km in 11:48 ; cool down x 2 km]

- stretch

woot! read once that a 3 km time trial is a decent benchmark of fitness for a 5k race (i.e. competing with other people). meant to do this on the track but ended up having to do it on the road for logistical reasons, which meant a couple of steep-ish climbs but also that it i ended up a few meters lower than i started. calling it a wash. i set it up on my watch as a 2-mile test but hit 3km right as i got to a major road and had to stop to not, you know, get hit by a car. once i could start again i was dead so i finished slow. so i'll just let myself be happy that i hit the 3km target. next time i do a 2-mile test i'll either do it on the track or turn right onto the street right before the big road.

yup. a hard 2-mile effort carries over to 5k race pace.

i'd rather run a hard 1-2 mile in training and race 5k, than do 3 mile tempo (or intervals) and race 5k. i've done the former alot, works well in my experience.

that "cooper's test" number is good as well: how far you can go in 2 miles. I've often raced 5k's like that, seeing how far I can go in 12 minutes, then I blow up, but when I do that it always ends up being a good 5k time (for me).

you're "more explosive than aerobic", i'd imagine, so improving that 1-2 mile will eventually be very effective.

?taken-by=sweatelite

horsepower (bolded).

An except from the Alberto Salazar Edition (link in bio), from the chapter explaining the training program Mo Farah used to win double double Olympic Gold over 5000m/10000m]

Alberto Salazar prescribes two-week shorter cycles, within 20 week longer cycles. He believe’s in 2*20 week cycles per year.

Here is a general outline for the majority of the year. (more specific in the final 6-7 weeks of each cycle).
-
1. One short speed session per week year round.

In the fall this can be hills and 200’s. The key is progression. If Galen wants to run 12×200 in 25.5 in August, he starts in late March/April (double periodisation) with 200’s in 29. Always a 200 jog between. The short speed day obviously gets tailored to the specific needs of the athlete as races approach (can be 400’s or a mix of short intervals)

2. One longer workout per week.

This can be long intervals (ex: 6×1600 w/400j or 8×1200 w/400j) or a 6-8 mile tempo run. Again the key is progression. Moving from say 4:30-25 for mile repeats down to 4:11-4:13 for Galen. The intervals are faster than 10k race pace, but longer recoveries than most other “elite” runners training. Just an interesting side note.

3. One medium interval workout every other week.

Most of the time is 600’s or 800’s or 600m breakdowns (600,400,300,200). 3 or 4 sets of the breakdowns, or 8×800.

4. One long run once per week.

One week is a slower long run and one week is a harder long run. The hard long run for Mo and Galen would be anywhere from 5:00 to 5:30 depending upon the time of year. Normally 17-20 miles.

The last 6-7 weeks before your key race is the hardest training cycle.

Notice very little to no racing for Salazar’s athletes in this time period.

Normal easy runs are around 5:40-45/mi (3:30-3:35/km) for Mo and Galen.

i love this no scale/watch stuff, freedom.

also: i'm much faster than i am slow, i think.

---

09/27/2018

feel like = very good
bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = right soleus barely
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: 2 left/2 right, but they've improved alot
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

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:40 AM: food: rxbar, orange juice, water
09:30 AM: workout: waking up the legs for tonight (hopefully) (grass/dirt/rocks): 20 minutes @ {1 x ~400m @ 4:56 min/mi} ::: felt good
10:00 AM: food: 4 x banana, beet juice, rxbar, strawberry protein drink, water
lots of water throughout the day / during work
03:00 PM: food: chicken/bacon boreshead sandwich (~6"), water
06:00 PM: food: rxbar, water
07:30 PM: workout: mod/hard speed (track, spikes, no watch): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)} + {3 x 200m @ 35.2, 34.7, 29.9} // last 200 @ 29.9 hit t/s of 17.4 mph nice ::: felt good! my fastest no-watch 1km ever!
09:00 PM: food: cookies & cream milkshake w/ whipped cream, bleu cheese burger, water
11:00 PM: food: koia protein drink



09:30 AM: workout: waking up the legs for tonight (hopefully) (grass/dirt/rocks): 20 minutes @ {1 x ~400m @ 4:56 min/mi} ::: felt good
- https://www.strava.com/activities/1868935612
- {1 x ~400m @ 4:56 min/mi}
- felt good





07:30 PM: workout: mod/hard speed (track, spikes, no watch): {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)} + {3 x 200m @ 35.2, 34.7, 29.9} // last 200 @ 29.9 hit t/s of 17.4 mph nice ::: felt good! my fastest no-watch 1km ever!
- https://www.strava.com/activities/1870097487/overview
- {~1080m @ 3:18 (4:54mm), 1 km split @ 3:00 (4:50min/mi)}
- {3 x 200m @ 35.2, 34.7, 29.9}
- last 200 @ 29.9 hit t/s of 17.4 mph nice

first 1080m effort was controlled ~700m, hard ~400m.

still no sub3 1km but, for no watch, i'm happy with 3 flat. will be sub3's soon. feel like i have more power already.

also happy with the sub30 200m. easier sub30 i ever hit, that's for sure. had some serious limb speed going on lmao.







so close to a sub3 km.. annoying. that happens alot with me and 1km efforts. i've hit 3:00 like 4 times probably.. lmao.


tmw = light.