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Messages - adarqui

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6016
Basketball / Re: NBA 2017 - 2018 Season
« on: April 03, 2018, 09:55:26 pm »
just watched MIA scrap back against ATL to get the W and put themselves in the playoffs!!!

yezzir.

hope we get the celts first round. need to keep winning. don't want the raps first round. :D MIA is 2-1 vs BOS this year, and 1-1 for TOR (we play them the very last game of the season).

whatever. bring it. MIA MIA MIA.

6017
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 03, 2018, 04:31:50 pm »
?taken-by=running_analysis

6018
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 03, 2018, 01:52:33 pm »
tired today. good session tho.

tmw I run hopefully. ran across the street today after bball dribbling and felt my toe slightly, but i didn't feel it during 45 minutes of intense basketball dribbling uhhh ok .. so, going to be careful tomorrow. very light/slow running on grass.


04/03/2018

bw = 143 (nice!)
bw before bed last night = ?
soreness = none!
aches/injuries = right tricep slightly (bball dribbling?), left it band slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired
hours sleep: 8

wakeup = 06:30 AM

data collected throughout the day when I have my watch on:
HR low: 35 (during nap, first time wearing it during a nap/sleeping)
HR high: 133 (bball)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
10:00 AM: food: whole foods: beet juice, bacon egg & cheese on an english muffin, rxbar, beet juice, water
12:00 PM: water
01:00 PM: water
02:15 PM: nap: 1.5 hours
05:00 PM: food: (lunch too big/weird, stomach bloated): 4 x egg sandwich on sourdough rye, avocado toast on sourdough rye, blueberries, raspberries, banana, cashews, prunes, water
06:00 PM: food: 2 peanut butter cups, water
08:00 PM: food: rxbar, water

TODO: get to sleep early!!!!!


workout: tomorrow i run slow! (cant wait) -> morning intense basketball dribbling: 45 min
- https://www.strava.com/activities/1487204148







workout: bw
- strong after lots of dribbling

S1: 3-5sec paused dead hang chinups: BW x 10 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 40
S1: single leg standing abductions: x 40
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20

6019
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 03, 2018, 12:52:15 pm »
Quote from: LBSS on April 02, 2018, 11:27:52 pm
- run 3 km warm up

- intervals 500m x [1:51, 1:55, 1:59, 1:59, 1:58] w/90s rest
supposed to be 8 but i was dying on the last one. shut it down, build fitness patiently, do not injure self.

- run 2.3 km cool down

- stretch

total distance 8.74 km, total time 43:34

hills make it harder. i tried to keep pace even on the ups and downs but beginning to think i should sell out a little more on downhills and be a little more patient on uphills. it's easy to sail downhill in <3:30 but even a moderately steep uphill at <4:00 is taxing. probably better as a race strategy anyway.

adarq, thoughts on that? you live in the flatlands but i'm curious. joe, too.

I sell out on the uphill and i'm more patient on the downhill. Apparently i'm a good climber: i've been told this by a few very experienced runners, which is funny considering i've trained mostly on flat terrain. So maybe that's a good mentality: go hard up, relax (but still go fast because it's downhill) down. I don't like forcing pace on downhills in training, i'd rather go hard uphill, then relax/be safe on the downhill, since downhill is much more intense to me. It's probably the harder (perception-wise) of the two options but I feel it's the safest/most beneficial. When I relax on the downhill, once it evens back out, i'm pretty much still on pace.

For racing i'm not sure tbh .. I seem to do good when I attack the uphill. I did that in that ultra relay and the MPS superhero 5k, with great results. I slowed down considerably up the bridge in the Tropical 5k and that turned out to be awful. I think for me though, i'm just too cautious going downhill. So if I go slow uphill, i'll go slow downhill as well. The only time I gunned it downhill was the very last 1.25 mile rep of that ultra relay, in which I went all out on the downhill. Was scary but awesome. lool.

That's my experience with it. :highfive:

:D :ibrunning:

Quote from: Joe on April 03, 2018, 08:11:55 am
Matching effort rather than pace for the different graded sections seems like a reasonable thing to do.

^^ nice way of putting it.

Tho like I mentioned above, I personally prefer going harder up, and less hard down. But ya agree completely on just switching to "effort based" control at that point.

I really feel like i'm "attacking" inclines. It's an interesting mental shift. Maybe that mental shift also helps on the way back out of it (downhill & flat). dno.

pc!!

6020
Bios / Re: Animals
« on: April 02, 2018, 10:34:05 pm »
?taken-by=milesplit

6021
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2018, 09:53:49 pm »
Forgot to mention .. I got my feet "analyzed" at Fleet Feet Delray last week. They have this machine that you stand on for 30-60s and it analyzes your feet & emails you the results.  :ninja:

https://www.volumental.com/

https://my.volumental.com/en/fleet_feet/20a22ee2-80bb-4aff-b55d-e052beabcba4/

^^ my feet... ;d





ball girth makes me laugh.

btw, my feet look exactly like that.. this machine is GOOD.

6022
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2018, 09:48:07 pm »
felt great today! all of the tweaks responsible for this off-weak, were gone!




04/02/2018

bw = 143 (nice!)
bw before bed last night = 149 (lol)
soreness = forearms (basketball dribbling!)
aches/injuries = none!
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 8.5

wakeup = 06:30 AM (woke @ 5:30, but then went back to sleep)

data collected throughout the day when I have my watch on:
HR low: 35
HR high: 140 (bball)

log:
06:45 AM: food: oatmeal + pink salt + honey, water
07:30 AM: workout:
morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
08:45 AM: workout: bw
09:15 AM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey all over it), banana, water
11:30 AM: food: work life: coffee + 5 creams (lmao), water
03:15 PM: food: le macaron: strawberry + vanilla thick gelato milkshake, 1 carrot cake chocolate
04:00 PM: water
08:00 PM: food: 4 x egg sandwich on toasted multigrain sourdough (with blueberry honey and lots of pink salt), water



workout: morning basketball dribbling (cross training): 1 hour non-stop ::: mostly in-place drills
- https://www.strava.com/activities/1485351809
- vo2 max: 64 (wtf?)

the HR data is cool. towards the end, lots of intense stationary drills.. so HR going up, 0 pace. can see it nice in the first image.







tough session .. HR doesn't go up as high when i'm stationary, have to work hard to get it to jump.



workout: bw
- strong after lots of dribbling

S1: 3-5sec paused dead hang ng pullups: BW x 11 (strong)
S1: full dips: BW x 14 (strong)
S1: single leg standing raises: x 45 (strong)
S1: single leg standing abductions: x 40 (hard)
S1: single leg lean-against-something hip extension: x 50
S1: toe extensions: x 20
S1: calf raises: BW x 20

6023
Basketball / Re: March Madness 2018
« on: April 02, 2018, 09:31:11 pm »
Also forgot to mention I loved Charles Mathews dunk last game, reminded me of Westbrook.

<a href="http://www.youtube.com/watch?v=TkjH1k35ubA" target="_blank">http://www.youtube.com/watch?v=TkjH1k35ubA</a>

6024
Basketball / Re: March Madness 2018
« on: April 02, 2018, 09:27:17 pm »
Abdur-Rahkman looks like he'd be good at running/sprinting. Saw him take off on a layup in the first few minutes and he has some really nice form. Searched for a vid, second dunk in this vid his legs really turn over fast nice. Or maybe i'm just tired?

<a href="http://www.youtube.com/watch?v=WjGdGp9prYk" target="_blank">http://www.youtube.com/watch?v=WjGdGp9prYk</a>

6025
Basketball / Re: March Madness 2018
« on: April 02, 2018, 09:26:03 pm »
GO BLUE.

6026
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 02, 2018, 09:22:07 pm »
Quote from: Joe on April 02, 2018, 11:04:29 am
02-04-18

Workout

Run -- 4.07mi in 36:58 [9:04 pace]

Notes

Bit of an odd run. Still quite sore and thought about taking a rest day, but figured since I need to get my miles in early this week I should still head out. First mile was quick at an easy effort [8:04, 150bpm] but from there I died and needed to keep is super slow -- kind of odd to me. I think I need to be better about taking first mile super chill anyway.

Still, I need to recovery properly before my moderate pace long run. Might push that to Wednesday and take another easy one tomorrow. Shall play that by ear.

ya that sounds like it might be better. easy/dead, easy, long.

6027
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: April 02, 2018, 01:16:20 pm »
Quote from: fast does lie on April 02, 2018, 03:00:38 am
i have my 405 lift on video somewhere, but here is my 385 lift.

my 2nd or 3rd 405 lift was ultra explosive. right now i can barely even lift 405. 385 is okay.

<a href="http://www.youtube.com/watch?v=Xf-kZq3pJho" target="_blank">http://www.youtube.com/watch?v=Xf-kZq3pJho</a>

this was in january, now i can do 385 on super narrow stance.

i think front squats is what is hurting my knee, now that i took it easy on front squats, my knee keeps feeling better.

nice about knees feeling better.. and ya if you identify a movement that causes pain, DON'T DO IT! nice.



Quote from: fast does lie on March 29, 2018, 06:23:02 am
did cardio last few sessions....

325 x 5 didnt feel too bad after 30 min cardio's....

ya. there's a big misconception about doing cardio before lifting, ie that it'll make you weak etc. it serves as an incredibly good warmup.

Quote
I may need to eat more clean carbs to fight hunger, i tend to be hungry a lot even though i dont have much arm and pec muscle.....

if you catch yourself trying to "fight hunger" tho, that's a losing battle. Don't get hungry, too often. That really comes down to meal timing IMHO, ie figuring out when to eat your bigger meals & such, and when you can eat smaller snacks/meals, without getting "hungry". Getting hungry will just cause you to overeat/binge. For me, that's eating a small snack when i wakeup, small meal after my morning session, large lunch, and snack before bed. That keeps me from becoming hungry and overeating.

pc!

6028
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 02, 2018, 12:59:01 pm »
?taken-by=_parker_stinson_

6029
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: April 02, 2018, 12:58:48 pm »
Jake @ CCC 10k.

?taken-by=jake_robertson_htbz

?taken-by=jake_robertson_htbz

?taken-by=jake_robertson_htbz

6030
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2018, 09:07:29 pm »
rest/walk day.

can't wait to do some hard basketball dribbling tomorrow morning.. :D


04/01/2018

bw = 144
bw before bed last night = ?
soreness = hamstrings barely, traps/shoulders barely, calves barely
aches/injuries = left "achilles" occasionally (just a weird feeling, kinda tight), right big toe = slightly, (left medial ankle = NONE, right knee (ITBS)= NONE)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = great
hours sleep: 9

wakeup = 07:30 AM (slept in)

data collected throughout the day when I have my watch on:
HR low: 44
HR high: 104

log:
07:45 AM: rxbar, water
08:00 AM: workout:
morning speed walk: 3 mi progression @ {16:XX -> 14:XX -> 13:XX, grass, barefoot}
09:00 AM: food: banana, water
10:30 AM: food: grande luxe cafe: MASSIVE BREAKFAST: huge egg sandwich with bacon/ham/tomatoes/cheese, incredible massive hash brown (OMG), english muffin with a ton of butter, orange juice, water
11:00 AM: food: grande luxe cafe: DESERT: large vanilla sundae with hot fudge/nuts/whipped cream
- full.
03:00 PM: food: banana, water
08:30 PM: food: oatmeal + pink salt + blueberry honey, 2 x banana, water

?taken-by=andrewdarqui

workout:
morning speed walk: 3 mi progression @ {16:XX -> 14:XX -> 13:XX, grass, barefoot}
- https://www.strava.com/activities/1483559165

felt great.





HR crazy low for that walking.

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