6976
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6977
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2017, 02:30:51 pm »
meeting up with a fast dude tonight at FAU's track. going to race him for 1k and then 400m. Our goal is to crush some strava course records at the FAU track & get some PR's.. lool. He beat me in a 5k once. He's pretty fast over lots of distances. He's also really competitive.. so should be cool.
6978
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 23, 2017, 11:46:06 am »Squatted 170kg @ 89.3kg bw (1.9xbw) with knee sleeves and a belt.
bruh.
ah sh*t man.. IG just changed their links, or made them longer, and this PoS IG plugin needs to be modified. fml.
beastmode.
6979
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2017, 10:54:51 am »
there's a 12 mile fun run tomorrow around here, not too far away. fastest pacing group is 7:00. just realized if I do that, and tack on another 1.1, i'd PR my half marathon from 01/29/2016 (1:36.13)..
https://www.strava.com/activities/718897896/overview
sounds enticing.
https://www.strava.com/activities/718897896/overview
sounds enticing.
6980
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 23, 2017, 09:46:49 am »sent garmin and a few other things to my old house
dumbass. got amazon to refund the $ but still so annoyed at myself.
wtf?
Quote
kinvaras came though, and they are a dream
sick!!!
Quote
- run 6.40 km in 30:38
there are a lot more hills at home than in islamabad.
- stretch
6981
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 22, 2017, 11:10:44 pm »
complete rest. really dead today.
12/22/2017
bw = 143
bw before bed last night = ?
soreness = quads slightly, glutes moderate, calves moderate, hamstrings slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead
wakeup = 9:30 AM
log:
09:30 AM: food: oatmeal with honey, almond milk, water
11:00 AM: food: sauteed purple yam, spinach, orange chicken, water
02:30 PM: nap: 3 hours (WRECKED)
06:30 PM: food: some chocolates, water
07:30 PM: food: bbq chicken, bunch of sourdough rye, almond milk, water
08:30 PM: leg drain: 30 minutes
stretch:
- quads slightly throughout the day
icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
12/22/2017
bw = 143
bw before bed last night = ?
soreness = quads slightly, glutes moderate, calves moderate, hamstrings slightly
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = dead
wakeup = 9:30 AM
log:
09:30 AM: food: oatmeal with honey, almond milk, water
11:00 AM: food: sauteed purple yam, spinach, orange chicken, water
02:30 PM: nap: 3 hours (WRECKED)
06:30 PM: food: some chocolates, water
07:30 PM: food: bbq chicken, bunch of sourdough rye, almond milk, water
08:30 PM: leg drain: 30 minutes
stretch:
- quads slightly throughout the day
icing:
self massage:
leg drain:
08:00 PM: leg drain: 30 minutes
contrast showers:
naps:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142),(18,142),(19,144),(20,141),(21,143),(22,143)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50"),(19,"1km PR @ 3:00 (-1s)")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,1mile,4:58,4:57),(17,5k,18:37,18:34)]
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate"),(17,"none"),(18,"none"),(19,"none"),(20,"quads moderate"),(21,"quads slightly"),(22,"quads slightly, glutes moderate, calves moderate, hamstrings slightly")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none'),(17,"none"),(18,"none"),(19,"none"),(20,"none"),(21,"none"),(22,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"tight"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight"),(17,"loose"),(18,"loose"),(19,"loose"),(20,"loose"),(21,"loose"),(22,"tight")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7),(17,05:15AM,2),(18,09:00AM,10),(19,08:00AM,8),(20,08:00AM,8),(21,09:30AM,9),(22,09:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
6982
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: December 22, 2017, 11:04:42 pm »6983
800m+ Running and/or Conditioning / Re: The where & when are the races thread?
« on: December 22, 2017, 09:30:13 pm »
https://runsignup.com/Race/FL/KeyWest/DuvalStreetMile
that sounds fun..
Quote
A one-mile race down Key West's most famous street. An official event of the annual Conch Republic Independence Celebration, the race kicks off an hour before The Longest Parade -- from the Atlantic Ocean to the Gulf of Mexico. Plenty of prizes for individuals, age groups, and 3-person teams in numerous categories. Fun post-race party and crazy raffle at Smokin' Tuna Saloon. T-shirts to the first gross people (that's 144, 12 dozen). This race benefits KWHS Cross Country. Help keep these dedicated kids on the roads and off the streets!!
that sounds fun..
6984
Crazy Weird Analysis & Stuff :) / Re: Association: Vertical jump to 1 mile running
« on: December 22, 2017, 07:48:39 pm »I'm not sure what AlexV is doing. Last I heard from him was several years ago, and I believe he was working with the San Jose sharks hockey team.
Yeah, just checked his site (http://evolutionaryathletics.com/), seems kind of broken. Has some kind of re-post script running though I think, recent articles from various people/coaches.
Quote
I also have been wanting to get in touch with RJ but I can no longer find him on facebook.
Saw something about him recently, posted it here:
http://www.adarq.org/strength-power-reactivity-speed-discussion/the-misc-performance-coaches-thread/msg135867/#msg135867
Seems like he's back into the mix full force:
Quote
Roger Nelsen Jr. CSCS is the strength and conditioning coach for the 212th Rescue Squadron, a special operations unit in Anchorage, Alaska. He also currently runs Body Mechanics Personal Training with his wife, and fellow CSCS, Christal Nelsen, and loves nothing more than bringing people of all ages, backgrounds, and medical histories up to high levels of performance.
Quote
So are you training for any endurance event in particular or just running because you like to run?
Yup, road running races (1 mile, 5k). Not ready for 10k+ etc yet, need to figure out how to run consecutive sub5 splits for 3.1 miles first.
I do lots of races now and i'm somewhat competitive. Just won a historically big 5k Sunday (none of the people I wanted to show up were there tho) and got top 3 (3rd) in a mile race last week (4:58.16 with a uturn), that's actually pretty huge considering how fast these mile races are. Usually get top 3 in 5k's or top 3 in age group at least. I'm becoming more competitive at 5k now that my mile has improved so much -> which is my strategy. My main objective is to dominate these mile & 5k races. So I need my mile to get into the 4:3X's and then be able to sustain 4:5X pace consecutively for at least 3.1 miles. It's a "head on rim level" goal but IMHO, not really. I feel like i'm more capable of that than the head to rim goal, because i'm just more naturally "gifted" at running. Plus i'm 35 so that adds a bit of complexity to it.. but at 35 i'm pretty fast already & know I can get way faster.
I don't really "like running", but I LOVE racing. The only kind of running I like/enjoy, is very slow relaxed running. I do really love that. So I think that probably makes me more of a runner at heart than not, because I could run slow forever and enjoy it. Some people hate that. Hard/fast running is a battle. I enjoy how I feel afterwards, but in the moment, it can be brutal lmfao.
I love racing though.. Testing my fitness & training methodology against others, is really fun.
Also as far as races go, I hit a next gear.. I definitely race up to my competition. So racing more, especially against the fastest people, is one of my main strategies for improvement.
TLDR: When i'm 40 i'd love to be an elite masters runner, competing at national or even world events. I really think i'm capable. Just need to stay healthy and be smart. And I guess when i'm 70+ if I make it that far, i'd love to set some WR's.
Quote
I spent last weekend watching some ultra-endurance stuff on netflix. The Barkley marathons. It's 5 laps of 20 miles thru mostly woods with very little in the way of trails. Has to be completed in 60 hours or less. Only something like 10 people have completed the event in 25 years. The sleep deprivation usually gets most people.
It seems many ultra-endurance competitors dont have any inherent talent other than being extremely determined. Hell, one of the barkley finishers couldn't even make his college cross country team and from what I gather that's pretty common. Not my cup of tea, but I can see where that type of event would be appealing to some people.
Yeah i'm not into the ultra stuff myself either, though I have incredible respect for those athletes. In my experience, many of those people don't really want to get "fast". I've met/known several of them, and they struggle performing respectably at 5k's for example. It's just that they either don't take speed seriously, or they are afraid of it. As you shift from speed distance to slow distance, the mental battle reduces in amplitude but increases in duration. To me, running a hard mile is 10000x harder than running an easy 20 miles for example. I think it's easy for them to "feed into" the reactions of people, when they hear about someone running 50 miles, 100 miles etc. I mean it seems batshit to me and unhealthy IMHO. It becomes a robotic mental grind at that point. Still takes an incredible amount of determination like you mentioned.
Also, some of the ultra people combine speed with ultra-distance, those are the legit freaks. Like someone running 7:30 per mile for 100 miles on a track or something like that. That resonates with me more because it's not about just "plodding" out the miles and saying you achieved it. At that point, it's also about world records and such, brings it closer to marathon level efforts to me.
And as far as marathon efforts go, that truly is the most mind blowing athletic event i've come to know, at this point. Kipchoge's breaking2 is absolutely incredible, 4:33 min/mi pace for 26.2 IIRC? Elites running 4:4x for 26.2 across a variety of turns/level changes/wind/elements etc. To me it's nutty. That combined speed + distance, is incredible.
peace!!
6985
800m+ Running and/or Conditioning / Re: Old Runners
« on: December 22, 2017, 07:20:03 pm »
Gary Patton, 5:29 indoor mile world record @ 71 years old
http://bringbackthemile.com/news/detail/gary_patton_71_sets_blazing_fast_indoor_mile_world_record_on_low_mileage
https://www.runnersworld.com/masters/71-year-old-sets-blazing-fast-mile-world-record-on-low-mileage
credits low mileage. runs once every 3 days. rotates weights/cross training/running.
“Sometimes you just start flying,” he said, “and it works out.”
http://bringbackthemile.com/news/detail/gary_patton_71_sets_blazing_fast_indoor_mile_world_record_on_low_mileage
https://www.runnersworld.com/masters/71-year-old-sets-blazing-fast-mile-world-record-on-low-mileage
credits low mileage. runs once every 3 days. rotates weights/cross training/running.
“Sometimes you just start flying,” he said, “and it works out.”
6986
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: December 22, 2017, 07:14:16 pm »
age grade calculator:
http://www.howardgrubb.co.uk/athletics/wmalookup15.html
4:57 mile says 4:50 age graded, lul nice.
http://www.howardgrubb.co.uk/athletics/wmalookup15.html
4:57 mile says 4:50 age graded, lul nice.
6987
800m+ Running and/or Conditioning / Re: The where & when are the races thread?
« on: December 22, 2017, 07:07:26 pm »
mile race calendar from BBTM!!
http://bringbackthemile.com/calendar
found a few new ones ~3-4 hours from me.
http://bringbackthemile.com/calendar
found a few new ones ~3-4 hours from me.
6988
MUSiC anD SHeeT! / Music Interviews
« on: December 22, 2017, 01:31:40 pm »
misc "music interviews"
vladtv (DJ Vlad) has some funny/interesting interviews. I mostly just watch the Boosie videos, because Boosie is a great interview.. lmao.
<a href="http://www.youtube.com/watch?v=8Kv-f0U2_v4" target="_blank">http://www.youtube.com/watch?v=8Kv-f0U2_v4</a>
<a href="http://www.youtube.com/watch?v=90fGsPPZXlk" target="_blank">http://www.youtube.com/watch?v=90fGsPPZXlk</a>
<a href="http://www.youtube.com/watch?v=jZwWlBxjrco" target="_blank">http://www.youtube.com/watch?v=jZwWlBxjrco</a>
vladtv (DJ Vlad) has some funny/interesting interviews. I mostly just watch the Boosie videos, because Boosie is a great interview.. lmao.
6989
Progress Journals & Experimental Routines / Re: FP's log
« on: December 22, 2017, 09:56:31 am »I think most of my workouts are fasted morning workouts.
1/20
BW:196
Fsq:
255 *5
275 *3
295 *3by 10lbs
205 *14
French contrast ABCD:
A: Half squats:
365 *5
385 *5
B: DJ's off 15": 3*5 (last session was good. This session was better)
C: trap bar jumps:
135 2*5
95 *5
D: stiff leg ankle hops 2*15
Ss1a: fly's 35's 3*8
Ss1b: reverse fly's 17.5's *8,8,12
Ss2a: ab wheel side to side: 3*16
Ss2b: reverse ab wheel side to side: 3*14
Precor rows: 90 2*8, 105 *8
Overhead lunges:
75*8
95*16
95*16
105*12
125 *4+2
Losing balance a bit
some of these are PR thread worthy for sure, like FSQ PR
heavy overhead lunges sounds brutal. seems like a great lift though.
Quote
Pickup *120 mins
RPE 6
Holy shit I'm in really good shape from doing minimal recovery lifting and supersetting constantly.
awesome.
6990
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 22, 2017, 09:54:05 am »haha, yes, something like that! Getting better, will probably hit the weight room tomorrow.
good to hear .. and expecting nothing less than a PR-fest tomorrow. just playing the odds, lol.