Adarq.org

interesting rap song .. migos are pretty slick.

this isn't just audio, so it's a short filmish video .. which is also pretty cool.

<a href="http://www.youtube.com/watch?v=HI-mXMr8glQ" target="_blank">http://www.youtube.com/watch?v=HI-mXMr8glQ</a>

<a href="http://www.youtube.com/watch?v=RHUxyXZBXY8" target="_blank">http://www.youtube.com/watch?v=RHUxyXZBXY8</a>

https://streamable.com/0p3om

zach back

yup nasty.

<a href="http://www.youtube.com/watch?v=thlcyATLPi0" target="_blank">http://www.youtube.com/watch?v=thlcyATLPi0</a>

i missed that.

brutal.

love Ross Detman's photos

marathon age group records:

http://www.arrs.net/SA_Mara.htm

rest/bw


02/04/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly, hamstrings slightly, adductors moderately, quads moderately
aches/injuries = right behind knee slightly tight (from a few standing hamstring stretches a few days ago)
- a bit worse today, especially on calf raises :/
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7.5

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal w/ almond milk, banana, water
07:00 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: ice: iced behind right knee
11:30 AM: food: 4 egg sandwich on toasted sourdough with butternut lettuce (?)/blueberries/raspberries/honey, water
01:45 PM: food: rxbar, water
04:25 PM: leg drain: 25 minutes
TODO: superbowl party/food (lool!)







workout: bw
- 08:15 AM

S1: dead hang ng pullups: BW x 11
S1: full dips: BW x 12
S1: standing single leg abductions: x 15
S1: walking lunges: BW x 2
S1: calf raise variation: BW x 10

S2: dead hang chinups: BW x 9
S2: pushups: BW x 20
S2: standing single leg abductions: x 10
S2: walking lunges: BW x 2
S2: calf raise variation: BW x 10

S3: dead hang wide grip pullups: BW x 7
S3: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 2
S3: calf raise variation: BW x 10

S4: dead hang ng pullups: BW x 10
S4: full dips: BW x 10
S4: standing single leg abductions: x 15
S4: walking lunges: BW x 3
S4: calf raise variation: BW x 10

S5: dead hang chinups: BW x 8
S5: close grip pushups: BW x 15
S5: standing single leg abductions: x 15
S5: walking lunges: BW x 3
S5: calf raise variation: BW x 10

S6: dead hang wide grip pullups: BW x 6
S6: full dip variation (hips abducted): BW x 10
S3: walking lunges: BW x 3
S6: calf raise variation: BW x 10

S7: dead hang ng pullups, 5sec pause at the top: BW x 5
S7: full dips, 5sec pause at the bottom: BW x 5
S7: walking lunges, 5sec pause at the bottom: BW x 3

S8: dead hang chinups, 5sec pause at the top: BW x 5
S8: close grip pushups, 10sec pause at the bottom: BW x 5
S8: walking lunges, 5sec pause at the bottom: BW x 3

S9: dead hang wide grip pullups, 5sec pause at the top: BW x 4
S9: full dip variation (hips abducted), 5sec pause at the bottom: BW x 5
S9: walking lunges, 10sec pause at the bottom: BW x 3

good session.

Quote from: adarqui on February 03, 2018, 02:29:00 pm

Quote from: LBSS on February 02, 2018, 11:54:45 pm

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

yo! is that workout in your journal? I forget the numbers, because I wasn't into running/sprinting at the time, so I probably overlooked how great that session was -> but I definitely remember you training with him .. awesome stuff.

I've only hit one sub30 200m so far, but I imagine i'm good for tons of them this year if I want, which is cool. sub30 is really moving.

and t0ddday could REALLY move. What was his best 200m? He hit ~54.x's @ 400m & ~27.x @ 200m in some races, IIRC (without looking it up).

and ya.. hard speed is awesome man. It's very different than middle/long distance athlete ideas of speed -> "hard" efforts with very little recovery, making those hard efforts more of a moderate effort.

to fully recover between efforts on a track, is a whole different animal... I really love those kinds of efforts. That's the "sprinter" in me for sure. People I run with think i'm crazy fast over those short distances .. i'm not really crazy fast but, I think to them, they see that different level - which is sprint related. The cool thing is I try to never use "sprint form" on my track efforts, always running form -> I don't go toes up hard forefoot or anything like that. I probably have some really nice true sprint numbers in me now if I wasn't afraid of being on my toes like that - just feels too risky for me in this stage of training.

peace dude!

t0ddday was running 22.x in his 200m races and 50.x in 400m.
http://www.adarq.org/progress-journals-experimental-routines/20132014-rankings-thread/

thanks alot. man that's flying. I think i'm just remembering back to one of his last races (that I can recall) on the 400m.

I might be able to get him on an 800m <3s away on 800m, ~7s away on 200m, ~9s away from 400m. hah. burned. I'm really excited to focus on my shorter sprints though for a whole year, last thursday's session reminded me how much I love it.

that's a great thread too. That's when I was "disappeared" (until ~2015?) while all of you were grinding away, getting after it.

peace!