Adarq.org

this thread is becoming all @ufnoof photos.. insanity.

speed.


12/21/2017

bw = 143
- lol
bw before bed last night = ?
soreness = quads slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok

wakeup = 9:30 AM

log:
09:30 AM: food: oatmeal with honey, 2 x banana, water
11:00 AM: food: sauteed yam, almond milk, water
01:30 PM: food: smoothie @ whole foods
03:30 PM: leg drain: 30 minutes
04:00 PM: food: bunch of sourdough rye, almond milk, water
06:30 PM: workout: (17.1 miles lol): mixed speed + long run cooldown: 1.70 mi @ 5:39 min/mi avg (5:28.6, 3:59.2/5:40mm, was doing better than I thought), 0.53 mi @ 2:39.5/4:59mm, 0.33 mi (530m) @ 1:34.6/4:50mm, 225m @ 38.7/4:37mm, 2 x 200m @ 33.6/4:29mm, 8 mile cool down (5 track, 3 grass)
10:00 PM: food: 2 x almond milk, 3 x coconut water, bbq chicken, sourdough rye, few chocolates



stretch:
icing:
self massage:
leg drain:
03:30 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: mixed speed + long run cooldown: 1.70 mi @ 5:39 min/mi avg (5:28.6, 3:59.2/5:40mm, was doing better than I thought), 0.53 mi @ 2:39.5/4:59mm, 0.33 mi (530m) @ 1:34.6/4:50mm, 225m @ 38.7/4:37mm, 2 x 200m @ 33.6/4:29mm, 8 mile cool down (5 track, 3 grass)
- https://www.strava.com/activities/1322607193

loved this session. should have kept pushing on my 1.7 mi @ got it to 2 mi, i'm lame.

---

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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

some photos from the last race, as posted on ig:





^^ found a photo of myself clapping for people. I try not to just ignore everyone after finishing a race. I like to be supportive



^^ I especially love this photo because, it's the first photo i've gotten which shows some "domination". I mean, you can't see #2 or #3 at all. Also, what you can see, is the cops circling back to go get them - lead them in. So that's just a cool shot IMHO. I'd like to eventually do this to some very fast people

added the other two:











some raw photos:

Interesting topic. At first glance one might thing they're unrelated because one relies on explosiveness and power(fast twitch muscle) whereas the other relies on endurance but I imagine there is a pretty good correlation in a trained state due to structural characteristics. So if you have a body structure efficient enough to run a sub 5 minute mile you most definitely also have a body structure pretty efficient at getting up in the air as well.

Yup definitely. Many of the same characteristics are there. If someone wants to jump high and run fast over distance, I definitely believe they can. Last year I got my SLRVJ back up to around 32" or so, while running quite a bit. The key was to just get out there and get my jumps in, and when I was feeling good, really get after it, max effort. I don't think they are as hard to mix as people think. Too much of one will surely impact the other, beneficially in the context of structural characteristics & detrimentally in the context of maximal gains, due to fatigue, but that's just something you can tweak as you oscillate back and forth between which one you care about the most - at the time. The good news is that tapering/deloading is great for running, and surely it would be great for jumping.

If we look at a guy like Mo Farah, his times across 400m, 800m, 1500m, 1 mile, 2 mile, 5k, 10k, half, and even marathon are mind blowing. These guys have to have some serious horse power & bounce to maintain such blazing sub-maximal paces for so long. If a guy like that was into "dunking" (for fun, vert bro), i'm sure he'd be able to get way up off one leg, especially when he deloads his run volume. The kind of horse power an elite miler, 5k, 10k, or half marathoner needs over 400m is I imagine, considerably more than most vert enthusiasts. The only missing ingredient at this point, is jump reps, IMHO.

I wanted to do a hybrid, so I could have been a good guinea pig for this kind of "experiment". When I think about resuming jumping though, I just worry more about injury & not derailing my running progress, so that seems to keep me from executing the hybrid. I did start jumping again in a basketball gym a few months ago, using a new rule: pro surface basketball gym jumping only. I felt great in there  & miss it, but who knows 8| Running has just become much more important to me, because I can compete in it. Can't compete doing the same dunk over and over

I feel like I could definitely hit 35" L-SLRVJ still AND have sub5 mile speed. Honestly, the faster I get on the track/road, the more I can feel it translate to my potential jumping ability, if I were to focus on it as well. The gains in power, reactivity, and work capacity make me feel more & more like when I was at my peak during dunking.

I was going to do some jumps yesterday at the court, but didn't.

pc!!

I remember AlexV ran a study where they took a group of cross country runners and put around 6 inches on their average vert using strength movements over 6-8 weeks. I think it was for his masters thesis. But that's a pretty good increase relative to normal.

ah I forgot about that. That was some nice info.

also, wonder how AlexV is doing?

Quote from: fast does lie on September 29, 2017, 05:01:26 am

I am too lazy to use my head to read thru this and too dumb to understand it real fast. cliff notes please

 

agreed, lost me.

well, it's simple IMHO. We are impressed with elite dunkers, who can drop legit 50's. We try to get to 35" RVJ, then 40', etc. So what would the equivalent be, in the context of 1 hard mile.

Our first major milestone is usually a 35" RVJ, and in mile terms, that would be a ~5:20 mile, according to my imaginary chart.

Your peak vert would have you around 4:50-4:55 for a mile. So for example, if someone was asking you what your vert was, and they had no idea how high that is, but they were a runner, you could tell them it was the equivalent of a ~4:50 mile

I'd like to get to an official <= 4:40 mile, get into that 35-39 all american standard , so the vert equivalent of that would be ~42+

My major goal is 4:2X's though .. I mean that's what i'd need to wreck everyone at these mile races. Lofty. In the context of vert, that would be ~43".

pc!!

If it's really bad it might take some time to fix. But in my experience the best way is long extended static stretches of around 2 minutes. Elevate the front half of one foot slightly (like on a book or something) and lunge forward until you feel a good stretch, and hold. If you have had a lot of ankle injuries you probably have scar tissue built up in there and it might take some time to work the range of motion back in.

Sounds like what I did with my soleus/ankle stretches during dishes, hah. I'd just ease into it and often hold it for a few minutes, while doing dishes. Definitely seemed to help quite a bit. Tried to find the photo I took, can't find it yet. For people with calf tightness/ankle mobility issues, it could be a decent strategy.

light day.



12/20/2017

bw = 141
- yay
bw before bed last night = ?
soreness = quads moderate
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = tired

wakeup = 8 AM

log:
08:30 AM: food: oatmeal with honey, water
09:30 AM: workout: light morning run, legs (quads) sore: 6 miles @ 10:XX ::: need to get used to running in the morning again, also need to burn some more fat kcal
10:30 AM: food: 3 x banana, almond milk, water
11:00 AM: food: sea salt pita chips + hummus, chicken breast
01:00 PM: nap: 2 hours (passed out hard)
04:00 PM: food: banana, almond milk, water
06:45 PM: workout: evening light/relaxed workout: basketball dribbling (freestyle & drills): ~3 miles @ ~1hr20min .. fun. good cross training tool more for coordination/leg strength (deep positions)
09:30 PM: food: beef stew with extra water + pink sea salt, bunch of almonds, bunch of prunes, almond milk, a few chocolates, water
12:30 AM: food: almond milk

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:
01:00 PM: nap: 2 hours (passed out hard)


workout: light morning run, legs (quads) sore: 6 miles @ 10:XX ::: need to get used to running in the morning again, also need to burn some more fat kcal
- https://www.strava.com/activities/1320868539

 

workout: evening light/relaxed workout: basketball dribbling (freestyle & drills): ~3 miles @ ~1hr20min .. fun. good cross training tool more for coordination/leg strength (deep positions)
- https://www.strava.com/activities/1321471681

 

---

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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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)]
- FORMAT: (day, wakeup time, hours slept)

12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a:  situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

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

that was pretty nasty.

meant to run last night but ended up having to work until 11. had a headache this morning so ran this evening instead. didn't think about it beforehand so tonight's distance gives me only 24.1 km in the last week, short of the 25 km december quota. 

- run 8.32 km in 41:36
kept it easy, had let myself run a little too fast the last couple of times out.

- stretch

knees a bit achey now.

Good run though, one of your longer ones.

Just don't be one of those guys who goes out and runs 0.x miles to hit your mileage goal hah.

ordered saucony kinvara 8s to my parents' house,

sick! going to be hard holding back when you start running in those initially.. hah.

hopefully they'll feel right (i'm usually a 10.5 or 11 so i ordered both and will return the pair that doesn't fit) and that'll help with the longer run knee ache.

Damn that sounds like a great technique, i've never done that. Will try that in the future. Already takes the stress off of getting a good fit, just thinking about it.