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Messages - adarqui

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7096
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 12, 2017, 10:45:57 pm »
pre-race strategy!!!

Coral Springs Holiday Mile 2016:
- 5:12 official, 5:06 watch
- http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg127587/#msg127587
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586
- https://www.strava.com/activities/802627424

Went out conservative in that race in 2016, didn't try to keep up with the fastest guys. I went out conservative in my last race, so going to push it for this one. It's a 0.5 mi turn around. So I should be able to at least hang with WHOEVER for 0.5 mi .. then just need to push hard after that.

Last mile race of the year so, no holding back.. Need to dig deep as fu*k. If I do, I should crush my official & estimated PR of 5:03.

Also in 2016, the day of, I wasn't feeling great:

Quote
soreness = hamstrings slightly (left more-so), right foot/toes
aches = top of right foot/ankle from kicking that dog :raging:
injuries = 2 toenails black, left shoulder moderate

I should be feeling way better for this race sooo.. good stuff.

Also one thing i'm going to do differently this time around, for my mile warmup, i'm going to actually RUN THE COURSE .. so that I get a bit more of a feel for it immediately before hand. So, walk to course, 1 mile light run, strides, half mile light run, strides, race.. So similar to my normal warmup on the track, but just do my 1 mile warmup doing the actual course.

I should have done that for the previous race.. would have given me a better sense of where I was towards the finish etc.

 :ibrunning: :ibrunning: :ibrunning:

I've never run a race on 2 days complete rest................ so this should be interesting.

7097
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 12, 2017, 10:25:04 pm »
more rest.


12/12/2017

bw = 142
bw before bed last night = ?
soreness = calves slightly
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good

wakeup = 8:30 AM
- better

log:
09:00 AM: food: almond milk, water
11:00 AM: food: sautee'd yam in olive oil/pink sea salt, sauteed spinach, blueberries, chicken, yellow rice
04:00 PM: food: orange chicken, almonds, cashews, prunes, mint dark chocolate
05:30 PM: workout: walk with dogs ~3 mi
07:30 PM: food: grilled chicken breast, sourdough rye
10:00 PM: leg drain: 30 minutes (not painful)
01:00 AM: food: non-dairy cashew kefir, water

stretch:
icing:
self massage:
leg drain:
10:00 PM: leg drain: 30 minutes (not painful)

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)]
- 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")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

7098
Pics, Videos, & Links / Re: The Training Gear/Tools Thread
« on: December 12, 2017, 08:44:16 pm »
<a href="http://www.youtube.com/watch?v=B52hRKeGJ1Y" target="_blank">http://www.youtube.com/watch?v=B52hRKeGJ1Y</a>

7099
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 12, 2017, 08:08:21 pm »
Isaiah Rivera destroying a session:


7100
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: The calisthenics freaks and sh*t thread
« on: December 12, 2017, 07:57:57 pm »
crazy.

who is "better" than this guy? post some of them if you know any.

hah.

7101
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: December 12, 2017, 06:54:38 pm »
2 weeks isn't much tho, other than the flu part of it. you'll be back to normal quick.

regarding how you said you were eating, not sure how you can even eat like that with the flu .. when i'm flu'd up i def can't eat like that lmao. soup, bread, oatmeal, chicken for me.

7102
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: The calisthenics freaks and sh*t thread
« on: December 12, 2017, 06:44:07 pm »
Quote from: Coges on December 12, 2017, 05:44:37 pm
Another one...I gotta give this a try. Also, look how shallow the dip is before he jumps. Super impressive.



the one leg landing, after all of that stuff in the air, is impressive af.

that's actually the clip i was searching for, when i saw you post the other one above. saw that one yesterday and was like wtf.... couldn't find it today, thnx for posting it.

it's funny how you mention giving it a try .. i look at these clips and that never crosses my mind, lmfao.

7103
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: The calisthenics freaks and sh*t thread
« on: December 12, 2017, 04:15:02 pm »
oh btw..



 :ibjumping:

7104
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: The calisthenics freaks and sh*t thread
« on: December 12, 2017, 04:12:43 pm »
this is especially mind blowing.


7105
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: The calisthenics freaks and sh*t thread
« on: December 12, 2017, 04:12:28 pm »
Quote from: Coges on December 12, 2017, 02:39:22 pm
Quote from: vag on December 12, 2017, 06:26:20 am
Quote from: Coges on December 12, 2017, 01:27:08 am

What about the jump to passing the single leg through the hands!!! If ever there was going to be a challenge on this site that should be it.


90% of people who would attempt it would get injured!  :trollface:

Hahaha. Surely it's a skill more than pure vert. His vert can't be more than around low 30s anyway.

dno what it is but it looks decent.. def > 30 from what i saw.



Quote from: vag on December 12, 2017, 06:26:20 am
Quote from: Coges on December 12, 2017, 01:27:08 am

What about the jump to passing the single leg through the hands!!! If ever there was going to be a challenge on this site that should be it.


90% of people who would attempt it would get injured!  :trollface:

that ^^

DO NOT ATTEMPT! lol.




7106
Boxing / Re: Misc Boxing News
« on: December 12, 2017, 04:07:46 pm »
:(

he probably was in pain .. but it's also boxing at the highest level, a sport which many a time, fighters continue with broken hands, jaws, lacerations, or literally ankles in the case of Bradley lmfao.

he looked like he just quit to me.. which is just disappointing.

7107
Basketball / Re: Mark my words.....Ben Simmons
« on: December 12, 2017, 04:01:55 pm »
Quote from: Coges on December 12, 2017, 02:42:05 pm
Quote from: fast does lie on December 12, 2017, 10:53:57 am
total sign of immaturity: afraid to take jump shots is a sign he doesn't want himself to look bad, he wants the world to see how much game he has.....

From what I read yesterday he is completely reworking his jumpshot so I can imagine his reluctance to take them. Really though, he can basically get to the basket at will so what's a year of not taking jump shots.

this ^^

everyone needs to chill a bit on Simmons lol, he has plenty of time to improve his jumper & get more confidence in it.

even MJ wasn't confident in his jumper year 1.

only person I remember who was confident in literally every aspect of their game in year 1 and got enough minutes/games to be relevant to this discussion, was AI.. not Lebron, Kobe, Shaq, or MJ... just AI. :ninja:

7108
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 12, 2017, 03:47:52 pm »
Quote from: ChrisM on December 12, 2017, 01:34:01 pm
Just realized I was mentioned so ill toss my .02 in: I DON'T  advise switching plants. I plant RL-R (Im assuming i cant remember being a DL jumper before this always SL) due to a previous injury. It was what was comfortable coming off that injury. That's the key IMO. Do what feels most natural as far as plant/style. I CAN plant LR-R and get up decently but it still feels awkward to do for ME jumps (in game doesnt count it just happens instinctively). Andrew hit it on the head with the IR reference. Its tough to master something new even for elite guys.

Keep grinding Scoob! Youre so close!

^^ re-quoting because my post pushed it off the page :ninja:


Quote from: scoobychau on December 12, 2017, 01:58:46 am
141211 W11  Weight.  Session w/ Coach A

I think i am slowing down for the Qtr Squat... may be... is time to stop adding weight?
hip thrust is still alright... can continue to add weight.
Some one is waiting for me at the rack while i was squatting.  so i gave it up.. and did the barbell calf on the Smith machine.
Without the need to balance, i can now use 3 plates under my ankle.  With much more Range of motion and probably can go much heavier without the need to balance.
Up fast, down slow.  Will try to go much heavier next week.

https://youtu.be/HfRZ_Ms07-Q

<a href="http://www.youtube.com/watch?v=HfRZ_Ms07-Q" target="_blank">http://www.youtube.com/watch?v=HfRZ_Ms07-Q</a>

I ran for 30 min at night also.. 400m x 10 while my girl do 60m x 10 sprint for every lap i do.
After the sprint, she told me about some pain at her Achilles tendon where it is connecting to the heel.   This is exactly what i am scare about.... Sunday will be race day.
I plan to have a time trail on wed while running full 1km holding hands. guess that wont be happening..

Lets just see what will happen on Sunday... will be a gamble. 
better rest than risk injury before event day.

Regarding achilles insertion pain:

Is she limping? Or showing any signs of it affecting her movement? If so, probably shouldn't let her race.

I mean it bothered her enough to let you know, so i'm just assuming it's worth paying very close attention to.

If she's feeling pain during warmups (or at any point while running), she needs to know - to let you know. And if she lets you know, as a parent you might not want to let her do it. This is actually a teachable moment for both you & her IMHO, not to push through injury. You need her to be honest with you and not lie about the pain too. Achilles pain, especially at the insertion, is nothing to play around with.

Ask her about the pain, but don't tell her about the consequences (not racing). Ask if it's sharp, dull, when it hurts, how bad, etc etc. Sharp = bad. Check to see if it's affecting her movement, if so = not a good idea to let her run until it's healed.

Just my 2cents.



Quote
As for Jumping with ball / Dunk attempt... i wont change my right left plant.  but i may change my ball  just to try different thing.

Thanks adarq for the video... i just want to ask one thing.. how did they manage to turn of gravity.... they all jump like... they are on the moon or something.

7109
800m+ Running and/or Conditioning / Re: Rio 2016 Mens marathon splits breakdown link
« on: December 12, 2017, 03:16:54 pm »
Quote from: vag on December 12, 2017, 01:13:07 pm
Very cool : https://www.iaaf.org/results/olympic-games/2016/the-xxxi-olympic-games-5771/men/marathon/final/split

Look at the splits, that is so crazy !!!

e.g. Kipchoge 30-35km : 14 minutes 25 seconds   :o :o :o

ya that was a great race. big pack by 30km. by 35km, just 3. by 42.2 km, just kipchoge.

i love when they list the splits.. like this too:


7110
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 12, 2017, 12:06:23 pm »
15 dips @ +3 reps, beastmode PR.

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