5731
Shoes / Re: Shoeporn
« on: April 24, 2018, 08:40:38 am »Those are sick. This reminds me that i need to pickup a new pair of sprint spikes for summer plans.
ooooh???
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ooooh???
5732
Shoes / Re: Misc Running Shoes
« on: April 24, 2018, 08:40:01 am »Yeah, i love boost with passion! Feels like the good old zoom but better, softer and firmer at the same time, that foam is magical!
As for minimal shoes and surfaces to run... there is an actual track and field stadium right next to where i live. But i am not sure i'll use it for now, this running around the neighborhood seems much more interesting, less boring. Its a seaside neighborhood, not many buildings, it is at the edge of the domestic block, just park and trees and sea all around for the most part, it is really lovely to run at that scenery.
#boostclub
ah that sounds like a great place to run.
as for the track, if you started focusing on trying to improve overall speed etc, it would be used more for intense/specific workouts, so like 1x/wk after you've been running for a while. so mostly enjoyable scenic runs, and one hamster wheel day. track surfaces are still pretty hard. definitely not as hard as roads/sidewalk, but way harder than grass/dirt. harder surfaces are a huge difference to me now. Getting very used to grass/dirt/mulch, absolutely love it. It's all I want to run on now
Need to enter more XC races. 
pc!
5733
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 23, 2018, 10:31:13 pm »
hard speed day. shit warmup, rained out basically. still got some work done.
got my proj oregon hoodie. feels great. quality.
hamstring insertion felt fine during the hard speed .. felt it a bit prior during the warmup. felt it a little later tonight when flexing my knee deliberately, fucking with it. lame. iced it hard.
if i could get that to disappear by thursday, i'll be very happy.
04/23/2018
bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight, legs dead
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7
wakeup = 07:30 AM
data collected throughout the day when I have my watch on:
HR low: 50
HR high: 144?
log:
07:10 AM: food: GU (40mg caffeine, bad idea today), oatmeal + pink salt + honey, water
08:30 AM: workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
09:00 AM: food: rxbar, water
09:45 AM: food: banana, beet juice, rxbar, water
12:00 PM: food: 2 x egg sandwiches from panera, jalapeno chips, water
02:00 PM: food: gelato milk shake with whipped cream, some dark chocolate, water
04:00 PM: food: rxbar, peanut butter trail mix bar, water
08:30 PM: food: 6 x eggs, salt and vinegar chips, water
09:00 PM: ice: ~40 minutes: left medial hamstring insertion
workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
- https://www.strava.com/activities/1526784136
absolutely shit warmup. rushed.
should rebound nicely for thursday .. pretty wrecked today and still fast.
they "tried" to kick me off during my 1km .. but i just kept running. so they locked me in (I could have just hopped a fence). funny. all good.
no stretching, running, or anything in the lead up to thursday. just going to eat good, do nothing, and recover.
should be flying on thursday.. couldn't hit a high gear today during this hard speed workout, but still ran pretty fast.
what i'm realizing with accumulated fatigue running is, once i accumulate, i lack the extra gears. It happened in my last mile race. Didn't take any days off prior, couldn't kick at all. Had no speed. Felt like I could keep that 5:06 going for longer.
I think that's why my two day rest protocol works so well. I just force myself to recover/rebound from all of that fatigue I create, because i'm "over zealous". So it ends up working out, similar to dunking.
We'll see Thursday though... If my 2-day rest protocol works like it should, I should drop a mile PR out of nowhere.
2 day rest races, big PR's:
#1 coral springs mile: 4:58
#2 boca 5k: 17:55
#3 vista view relay?
#4 boca 10k: 37:14
#5 coral springs half: 1:21:40
#6 ficpa 5k: 17:35
#7 duval street mile: ???
i'm def curious. I haven't dropped PR level 1 mile workouts.. but, if my 2 day rest works + my rebound effect works, should be able to PR it since i'm still fairly close to sub5 in general (5:06 road, 5:05 grass).
gn!
got my proj oregon hoodie. feels great. quality.
hamstring insertion felt fine during the hard speed .. felt it a bit prior during the warmup. felt it a little later tonight when flexing my knee deliberately, fucking with it. lame. iced it hard.
if i could get that to disappear by thursday, i'll be very happy.
04/23/2018
bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), calves tight, legs dead
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 7
wakeup = 07:30 AM
data collected throughout the day when I have my watch on:
HR low: 50
HR high: 144?
log:
07:10 AM: food: GU (40mg caffeine, bad idea today), oatmeal + pink salt + honey, water
08:30 AM: workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
09:00 AM: food: rxbar, water
09:45 AM: food: banana, beet juice, rxbar, water
12:00 PM: food: 2 x egg sandwiches from panera, jalapeno chips, water
02:00 PM: food: gelato milk shake with whipped cream, some dark chocolate, water
04:00 PM: food: rxbar, peanut butter trail mix bar, water
08:30 PM: food: 6 x eggs, salt and vinegar chips, water
09:00 PM: ice: ~40 minutes: left medial hamstring insertion
workout:
morning hard speed (track, pouring rain, legs/cns dead): ~1km @ {2:59.8/4:5X min/mi, started out HARD - race sim}, 410m @ {73.4/4:45mm}, 2 x 200m @ {32.7/4:29mm, 31.0/4:19mm} ::: next 2 days full recovery/rest, "big" mile race thursday!!!
- https://www.strava.com/activities/1526784136
absolutely shit warmup. rushed.
should rebound nicely for thursday .. pretty wrecked today and still fast.
they "tried" to kick me off during my 1km .. but i just kept running. so they locked me in (I could have just hopped a fence). funny. all good.
no stretching, running, or anything in the lead up to thursday. just going to eat good, do nothing, and recover.
should be flying on thursday.. couldn't hit a high gear today during this hard speed workout, but still ran pretty fast.
what i'm realizing with accumulated fatigue running is, once i accumulate, i lack the extra gears. It happened in my last mile race. Didn't take any days off prior, couldn't kick at all. Had no speed. Felt like I could keep that 5:06 going for longer.
I think that's why my two day rest protocol works so well. I just force myself to recover/rebound from all of that fatigue I create, because i'm "over zealous". So it ends up working out, similar to dunking.
We'll see Thursday though... If my 2-day rest protocol works like it should, I should drop a mile PR out of nowhere.
2 day rest races, big PR's:
#1 coral springs mile: 4:58
#2 boca 5k: 17:55
#3 vista view relay?
#4 boca 10k: 37:14
#5 coral springs half: 1:21:40
#6 ficpa 5k: 17:35
#7 duval street mile: ???
i'm def curious. I haven't dropped PR level 1 mile workouts.. but, if my 2 day rest works + my rebound effect works, should be able to PR it since i'm still fairly close to sub5 in general (5:06 road, 5:05 grass).
gn!
5734
Boxing / Re: Misc Boxing News
« on: April 23, 2018, 10:07:18 pm »damn @ savage Khan. ^^^
saw a bit of boxing last night, but missed Broner/Vargas. Heard it was a solid fight. Also heard Broner went full moron afterwards and said some crazy shit.
Charlo & whats his face were savage as well. Charlo with a mean KO.
Adrien broner fight was awesome, you might be able to catch the replay on showextreme today. But the first half of the fight vargas too good, combos to the body, power shots to the head, just did everything right to win, but in the later rounds broner started getting comfortable and countered well and hit some brutal counters and hooks to vargas head. This is the type of fight where you have the clean aggressive boxer but because he is a smaller guy in terms of muscle even though he is taller, they will find it difficult to knock the guy out while the bigger guy just has to land some shots to do some damage. Broner's corner just shouting at him saying let your hands go as vargas can't hurt him but never did till the later rounds. After the result was shown, which was a draw, adrien broner when interviewed by jim gray, change attitude like putting on a different persona and saying stupid things.
If you don't get to watch the replay here are the videos
Charlo vs Centenno
http://www.dailymotion.com/video/x6i7hs6
Broner vs Vargas
http://www.dailymotion.com/video/x6i7nnh
What the fuck is broner talking about, blood?<a href="http://www.youtube.com/watch?v=oh0bMLmla7w" target="_blank">http://www.youtube.com/watch?v=oh0bMLmla7w</a>
Broner trying to be funny with adrenaline in him, is always a bad combo. That was pathetic. To me, this is mostly the result of someone who has years of enablers around him who laugh at such stupid shit. I think he genuinely thinks it's funny, at the time. Then he can settle down and say something respectful. You'd think Cunningham would have come into the ring and got him under control. People just don't know how to help this dude. His father would have combed his hair in this moment. He needs some people to step in ffs. That's what I find most annoying about these situations. No one has the ability or awareness to snap him out of it and get him to act right. That's the "tragedy" of Broner (to me), the weak ass people around him.
Some of the stuff he said in there, it's not really homophobic or racist to me, it's just something a 7 year old kid would say who doesn't realize how stupid it sounds. Who knows though.
i dno. my 2cents about it.
didn't watch the fight yet, going to tho.
5735
Shoes / Re: Misc Running Shoes
« on: April 23, 2018, 09:52:23 pm »brooks hyperion is a racing flat, no? you know you love lightweight shoes when 6.4 ounces is "heavier" than what you're used to!
ya lol. hyperion is one of the lightest long distance racing flats around, and it feels heavy af to me. no idea how people run fast in these kinds of shoes. truly boggles my mind.
Ordered a pair of those last week, expecting them by Friday:
https://runrepeat.com/adidas-adizero-tempo-9
Pretty fast and light for a boost shoe. Was tempted about racing flats / minimal shoes but I want my cushion, running when you are above 40yo and 190lbs demands that lol.
This is the specific color i chose, well to be accurate this specific color was off 50% so it was easy to choose them
nice!!
you love that boost.
get some minimalist shoes if you have an area of nice hard packed grass/dirt around
good way to go minimalist but have more protection due to the softer surface.
5736
800m+ Running and/or Conditioning / Re: The 2018 London Marathon Thread
« on: April 23, 2018, 08:20:30 pm »
London marathoner who collapsed at mile 22 has died 
sad stuff.
https://www.msn.com/en-us/sports/more-sports/london-marathon-runner-dies-in-hospital-organizers/ar-AAwdCG3?ocid=sf
sad stuff.https://www.msn.com/en-us/sports/more-sports/london-marathon-runner-dies-in-hospital-organizers/ar-AAwdCG3?ocid=sf
5737
800m+ Running and/or Conditioning / Re: The 2018 London Marathon Thread
« on: April 23, 2018, 08:20:10 pm »Watching NBC SN. Announcer keeps saying "the pace is too fast", "oh man this is too fast", "they are all going to pay" etc etc. I'm starting to hate watching Marathon coverage.
he was right, though
not necessarily. Kipchoge & kitata handled it pretty well. Mo also PR'd by nearly 2 minutes. Obviously not WR/CR weather conditions but, it's debatable whether it was too fast or not. Most everyone pays by the end of a marathon, negative splits or not. And it got considerably hotter as the marathon went on -> why not "use up" the good weather while you have it?
so dno. I don't like the idea of constantly telling people to slow down: it's a race. It's up to the others in the pack to decide whether to hang back, or hang with. IMHO, very annoying to listen to.man what happened to mo farah. I didn't realize that they had bottles for certain people, I always thought you could get any bottle and because mo got the wrong bottle that really cost him.
I watched the highlights, the marathon was filled with talent, bekele, kipchoge, mo and others.
kipchoge definitely the guy who rules track and road races.
ya they have their own bottles. some need specific ratios of nutrients in order not to cramp/exacerbate stomach issues etc. nowadays, it's usually bad news missing a bottle.
Kipchoge gave the remainder of his to another runner, mid race. The runner surged up to the front and asked Kipchoge for it, so he gave it to him. Was pretty cool to see.
Also, Kipchoge rules the marathon, not the track
My mistake I mistook him to be cheptegei. I thought it was kipchoge who won the 10k final in the commonwealth.
lol. Some enmity with the kenyans against mo in competition terms.
ahh. Cheptegei will definitely be the new king of the track. He's incredible. I once posted some running clips of him on my IG way back. He wasn't that well known at the time, but I just couldn't believe his form/beautiful running. He should be the new king of 5k/10k. I feel like he could double at the 2020 olympics, just like Mo did in 2012 and 2016. Doubling twice is another story... hah.
Cheptegei is the real deal.
5738
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 23, 2018, 02:39:35 pm »just a thought but maybe it's linked to the glute activation work?
I think it probably is in some sense -- the glute activation work will lead to a change in running form, which will lead to new stresses on joints/muscles. That all at the same time as me ramping up volume could certainly lead to overuse injuries of a sort.
Anyway, still hurts today. I think I'm going to try to just not run for a week. Will keep up with upperbody stuff and do some walking (though that at times hurts too). Maybe I'll try to get some stationary cycling in to keep up cardio.
agbhrueasdfhuwtirj wnmgeradsfvxhub ihjn
few people i know have some hamstring issues and they defer to the stationary bike. their issues don't seem to be healing. IMHO, stationary bike could definitely help prevent something like that from healing. anything quad/ham/hip flexor related should get stressed decently hard on the bike. dno though. just be careful with it!
5739
800m+ Running and/or Conditioning / Re: The 2018 London Marathon Thread
« on: April 23, 2018, 02:28:52 pm »
5740
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 23, 2018, 01:41:20 pm »?taken-by=danvernonphoto
5741
800m+ Running and/or Conditioning / Re: The 2018 London Marathon Thread
« on: April 23, 2018, 01:41:08 pm »kipchoge definitely the guy who rules track and road races.Also, Kipchoge rules the marathon, not the track
Kipchoge still took part in two of the greatest 5000m races ever in the 2003 World Championships and 2004 Olympics. At the first one he beat El Guerrouj by 0.04s and Bekele by ~.3s, and in the second he came third behind those same two guys by less than a second.
yeah man I was looking at his IAAF stats, him & Bekele are so insane. Bekele hasn't had the consistency of Kipchoge in the Marathon but I think he has the second fastest time ever? These dudes are crazy.
Quote
I think Bekele, El Guerrouj and Kipchoge all on the same podium is probably the most stacked 1-2-3 podium of all time?
definitely. 100%
Quote
Somewhat surprising, on reflection, that Bekele won neither of those races, despite setting his 5k world record a couple months before the 2004 olympics.
ya
each race is different. no matter the peak stats, how a race plays out can change everything. plus, a WR (PB) can take alot out of you, for quite some time.
5742
800m+ Running and/or Conditioning / Re: The 2018 London Marathon Thread
« on: April 23, 2018, 12:21:14 pm »Watching NBC SN. Announcer keeps saying "the pace is too fast", "oh man this is too fast", "they are all going to pay" etc etc. I'm starting to hate watching Marathon coverage.
he was right, though
not necessarily. Kipchoge & kitata handled it pretty well. Mo also PR'd by nearly 2 minutes. Obviously not WR/CR weather conditions but, it's debatable whether it was too fast or not. Most everyone pays by the end of a marathon, negative splits or not. And it got considerably hotter as the marathon went on -> why not "use up" the good weather while you have it?
so dno. I don't like the idea of constantly telling people to slow down: it's a race. It's up to the others in the pack to decide whether to hang back, or hang with. IMHO, very annoying to listen to.
man what happened to mo farah. I didn't realize that they had bottles for certain people, I always thought you could get any bottle and because mo got the wrong bottle that really cost him.
I watched the highlights, the marathon was filled with talent, bekele, kipchoge, mo and others.
kipchoge definitely the guy who rules track and road races.
ya they have their own bottles. some need specific ratios of nutrients in order not to cramp/exacerbate stomach issues etc. nowadays, it's usually bad news missing a bottle.
Kipchoge gave the remainder of his to another runner, mid race. The runner surged up to the front and asked Kipchoge for it, so he gave it to him. Was pretty cool to see.
Also, Kipchoge rules the marathon, not the track
Mo/Bekele rule the track. Kipchoge is the marathon god. However, Kipchoge did beat Mo in a 2 mile race once... Kipchoge likes to beat Mo. Pretty sure he was happy as fu*k to see Mo wanting to run London. Made him excited, the idea of crushing him once again. hah. Kipchoge is ruthless.
5743
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 22, 2018, 09:36:10 pm »
also just realized, that 5:05 I ran on grass recently is my fastest "alone mile"! so not only a grass PR, but also an alone mile PR. Shortly after my previous alone mile PR of 5:11, I went 4:58. word.
5:11 alone-mile PR:
http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg137563/#msg137563
I also had some 1km PR's afterwards etc. I was really pushing it hard. Harder than I am now. I do have a hard mile workout scheduled for tomorrow morning though so.. we'll see.
5:11 alone-mile PR:
http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg137563/#msg137563
I also had some 1km PR's afterwards etc. I was really pushing it hard. Harder than I am now. I do have a hard mile workout scheduled for tomorrow morning though so.. we'll see.
5744
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 22, 2018, 09:32:13 pm »
very easy day.
I changed my mind! I'm driving to the Keys, not busing. Realized it's become more stressful thinking about waking up at 4:30 AM that day, getting to the airport (where the buses are) by 5:45. Then getting to the keys, needing to take a nap. Also not having a car there + being able to take less supplies etc.
So, 3 hour 30 minute drive but i'll just:
- wake up whenever (sleep in!)
- eat my typical pre-race morning meal
- take my time
- take several stops along the way to keep my legs loose
- and get there ready to go, no nap
etc.
04/22/2018
bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), right calf a bit tight/achy sometimes, low back achy early in the morning
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8
wakeup = 04:30 AM (wanted to wake up at 6 AM but was amp'd to watch London 2018)
data collected throughout the day when I have my watch on:
HR low: 34
HR high: 130's? (run, low hr)
log:
04:45 AM: food: banana, rxbar, water
06:30 AM: food: rxbar, water
07:50 AM: workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning
10:30 AM: food: rxbar, beet juice, banana, water
01:30 PM: food: anthony's: 2 x meatballs, 10 x chicken wings, 4 x focaccia bread, water
02:30 PM: nap: 3 hours (eek!)
06:30 PM: food: 3 x banana, beet juice, dark chocolate bar, water
08:30 PM: water
workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning
- https://www.strava.com/activities/1524906789
I changed my mind! I'm driving to the Keys, not busing. Realized it's become more stressful thinking about waking up at 4:30 AM that day, getting to the airport (where the buses are) by 5:45. Then getting to the keys, needing to take a nap. Also not having a car there + being able to take less supplies etc.
So, 3 hour 30 minute drive but i'll just:
- wake up whenever (sleep in!)
- eat my typical pre-race morning meal
- take my time
- take several stops along the way to keep my legs loose
- and get there ready to go, no nap
etc.
04/22/2018
bw = 144
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left medial hamstring insertion (barely, still there but also still improving), right calf a bit tight/achy sometimes, low back achy early in the morning
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
morning adductor flexibility = loose
feel = great
hours sleep: 8
wakeup = 04:30 AM (wanted to wake up at 6 AM but was amp'd to watch London 2018)
data collected throughout the day when I have my watch on:
HR low: 34
HR high: 130's? (run, low hr)
log:
04:45 AM: food: banana, rxbar, water
06:30 AM: food: rxbar, water
07:50 AM: workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning
10:30 AM: food: rxbar, beet juice, banana, water
01:30 PM: food: anthony's: 2 x meatballs, 10 x chicken wings, 4 x focaccia bread, water
02:30 PM: nap: 3 hours (eek!)
06:30 PM: food: 3 x banana, beet juice, dark chocolate bar, water
08:30 PM: water
?taken-by=andrewdarqui
workout: morning slow run (grass, rain, loved it): 2 hours light - a few stops due to hiding from lightning
- https://www.strava.com/activities/1524906789
5745
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 22, 2018, 09:23:07 pm »22-04-18
Notes
Right hip flexor sore again, ugh. Just want to run. Sometimes got a similar feeling pain in my right glute.
damn just out of nowhere?