7561
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: October 31, 2017, 10:27:35 am »
?!!?!
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7562
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 31, 2017, 08:58:30 am »
my dude got lit up. great effort on that block attempt though.
7563
Basketball / Re: NBA 2017 - 2018 Season
« on: October 31, 2017, 08:57:35 am »surprisingly this year, the east is performing almost as good as the west, everyone said the east was a dleague....... wow
man this happens pretty much every year......... when will people learn, lool!
7564
Basketball / Re: NBA 2017 - 2018 Season
« on: October 31, 2017, 08:56:56 am »"or was it amusing?" .. wtf?
that's some serious damage. it hit something in the air? a few feet higher and the pilots are toast.
pilots toast = passengers toast as well = okc thunders organization toast
right.
pilots toast implies everyone is toast, just clarifying, lmfao!
but ya, it really is just an atrocious question. very surprised a "professional" or "intelligent human being" would ask that.
7565
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: October 31, 2017, 08:54:47 am »7566
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 31, 2017, 08:36:01 am »thing i noticed in your running vids/pics that may be neither here nor there: you hold your chin quite far up/forward, and the back of your neck is really short. wonder what difference it'd make to cue yourself to run taller. personally if i cue myself straighten my neck out, or think "giant pulling a string up through the crown of my skull," my shoulders relax back automatically and my posture improves. i think, although should get vid to verify, that the reverse is also true: the relaxed shoulders cue i give myself while running straightens out my neck.
$0.01
yo! thanks! I agree, that's the first thing I noticed too, when I saw the videos. This is why eventually, I need to record some key workouts, so I can really see what's going on in the actual workout.
Since watching that vid, i've been consciously trying to "walk taller" during my dog walks and during my workouts (only did one workout since taking the vid). So i'm going to start there and see if I can get my general posture to improve a bit when i'm upright. During the walks, I notice my "tall posture" fades after a few minutes or some kind of interruption, then needs to be "reset". I've also been wondering if my posture is responsible for some of the cramps I get. I get a few different kinds, stomach and abdominal. Wondering if some kind of postural weakness contributes to the abdominal cramps.
I noticed something interesting a week or so ago: I feel really good when i'm walking and put my hands on top of my head, and just allow them to "force downward". Seems like my posture improves alot and my hip extension/plantar flexion seems to improve also. I walk slower because of no arm movement, but I can feel an extra few degrees of ROM. I think this is one of the main reasons why running tall helps, it triggers more of a "pogo" in the calves and gives you more hip extension.
So ya, trying to be more aware of walking tall, and maybe even warming up tall during workouts, and then just try to relax and run .. so the tall stuff "prior" becomes more of a "drill effect". That's how i'm approaching it in the short term. I've forced running tall before too much and it is just one more thing I don't want to think about, so if I can get it to happen more naturally, i'll be happy with that.
btw, the "giant pulling a string up through the crown of my skull" cue leaves me with some weird imagery .. like some twisted artwork from one of those old books of fables. HEH! Makes sense though.
this is a good photo because it has these two in different phases, with no shirts:
Mo's posture is always epic.
peace!!
7567
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 31, 2017, 08:18:46 am »
Going to rest again today: AELS AETS AERS 
- still sick, but it's almost cleared up .. with this "cold weather" & a 5K on sat, going to get an extra day.
- back of right knee is slightly tight .. this is some kind of weird tightness that happens to my calf/knee on occasion, it's best not to run through it, as it can get really bad. I started feeling it yesterday. Today it's actually a little less. I think stiff leg calf stretches seem to trigger it. I just did some loaded stretches outside though, and they actually felt great. So I think it's the some of the stretches where I force my foot into dorsiflexion with a straight leg.
man.. the pups love this weather. been 55-65 F the last few days. The big one doesn't get tired in this weather, normally after 15-30 minutes he's toast. He can go forever in cool weather though. They are also so frisky & happy, just running around going nuts, and rolling around. hah.
new shoes should arrive soon
10/31/2017
bw = 140
bw before bed last night = 143
soreness = none
aches/injuries = right calf/back of knee a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good but barely sick
wakeup = 05:30 AM
log: 10/31/2017: rest
05:30 AM: wakeup
05:45 AM: food: 2% milk, high fiber oatmeal, water w/ 1 whole lemon
07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches
11:00 AM: food: huge saute'd yam in olive oil/pink sea salt/black pepper, chicken italiano from whole foods, black tea
02:45 PM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
-- tough for some reason hah
- standing single leg raises: x 25
- standing single leg abductions: x 25
03:10 PM: food: siggi's
- man I love this stuff .. small bottle of siggi's (swedish drinkable yogurt or something)
06:00 PM: workout: bw
- 5-sec dead hang pullups: BW x 5
- full dips: BW x 8
- standing single leg raises: x 30
- standing single leg abductions: x 30
06:30 PM: food: 2 x toasted sourdough bread, another slice untoasted, 2 x avocado, brie, coconut water
- ridiculous!
07:30 PM: leg drain: 20 minutes
09:15 PM: food: 2% milk, water w/ whole lemon
stretch:
07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches
icing:
self massage:
leg drain:
07:30 PM: 20 minutes
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
- 10/17
- 10/19
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)(31,140)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"none"),(31,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot"),("right calf/back of knee a bit tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"loose"),(31,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight"),(31,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight"),(31,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves"),(30,"calves")]
- FORMAT: (day, area)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating"),(30,"none")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5),(31,05:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
- still sick, but it's almost cleared up .. with this "cold weather" & a 5K on sat, going to get an extra day.
- back of right knee is slightly tight .. this is some kind of weird tightness that happens to my calf/knee on occasion, it's best not to run through it, as it can get really bad. I started feeling it yesterday. Today it's actually a little less. I think stiff leg calf stretches seem to trigger it. I just did some loaded stretches outside though, and they actually felt great. So I think it's the some of the stretches where I force my foot into dorsiflexion with a straight leg.
man.. the pups love this weather. been 55-65 F the last few days. The big one doesn't get tired in this weather, normally after 15-30 minutes he's toast. He can go forever in cool weather though. They are also so frisky & happy, just running around going nuts, and rolling around. hah.
new shoes should arrive soon
10/31/2017
bw = 140
bw before bed last night = 143
soreness = none
aches/injuries = right calf/back of knee a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good but barely sick
wakeup = 05:30 AM
log: 10/31/2017: rest
05:30 AM: wakeup
05:45 AM: food: 2% milk, high fiber oatmeal, water w/ 1 whole lemon
07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches
11:00 AM: food: huge saute'd yam in olive oil/pink sea salt/black pepper, chicken italiano from whole foods, black tea
02:45 PM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
-- tough for some reason hah
- standing single leg raises: x 25
- standing single leg abductions: x 25
03:10 PM: food: siggi's
- man I love this stuff .. small bottle of siggi's (swedish drinkable yogurt or something)
06:00 PM: workout: bw
- 5-sec dead hang pullups: BW x 5
- full dips: BW x 8
- standing single leg raises: x 30
- standing single leg abductions: x 30
06:30 PM: food: 2 x toasted sourdough bread, another slice untoasted, 2 x avocado, brie, coconut water
- ridiculous!
07:30 PM: leg drain: 20 minutes
09:15 PM: food: 2% milk, water w/ whole lemon
stretch:
07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches
icing:
self massage:
leg drain:
07:30 PM: 20 minutes
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
- 10/17
- 10/19
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)(31,140)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"none"),(31,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot"),("right calf/back of knee a bit tight")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"loose"),(31,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight"),(31,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight"),(31,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves"),(30,"calves")]
- FORMAT: (day, area)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating"),(30,"none")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5),(31,05:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)
7568
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 31, 2017, 06:47:12 am »
Ya I completely agree about the vanity with numbers. I just think personally, that when you can see your progress or lack of progress in an actual mirror, it heightens everything to an extreme level, since you can get that feedback instantly. Plus, physique "fluctuations" due to bloating & such, food/fluid intake, pump from lifting etc, it can consume people.
I've mentioned it before, but i've seen one guy at races who would always throw tantrums at the end. He told me once, that he's trying to break 20 in the 5k. So, when he doesn't break it, he throws water bottles, yells at himself, walks off huffing and puffing etc. It's pretty crazy. Most people seem pretty happy, and if someone is mad at their time, they are probably too tired to show it, so it's hard to notice.. lmao.
But ya, i'm glad i'm not a numbers runner anymore. I mean I have a small amount of it still, but just enough to manage my training with. I'm just all about effort now, numbers can F off. So in a 5k for example, i've given "100% effort" for 1.5 miles, so ~50% of a 5k. I've never been able to give 100% for 3.1. So it seems like i'm trying to PR my effort level more than my numbers, and I think that is a very effective way to approach running. Numbers fluctuate day by day, just like training vs competition 1RM's etc. If someone lifts every day based on a projected 1RM that they achieved on a "great day", all of their training could be way off, because they just can't achieve that type of performance as the days chug on.
Also, as far as cheaters go in local races .. If I get beat by a PED cheater, doesn't bother me at all. I should annihilate them, drugs or not. That's how I look at it anyway.
If someone hops in a car and drives to the finish line, that would annoy me. Those people deserve to be punched in the face. If you search "marathon cheaters", there's tons of videos describing that, or people getting others to run for them. That's just disgraceful. hah.
peace!
I've mentioned it before, but i've seen one guy at races who would always throw tantrums at the end. He told me once, that he's trying to break 20 in the 5k. So, when he doesn't break it, he throws water bottles, yells at himself, walks off huffing and puffing etc. It's pretty crazy. Most people seem pretty happy, and if someone is mad at their time, they are probably too tired to show it, so it's hard to notice.. lmao.
But ya, i'm glad i'm not a numbers runner anymore. I mean I have a small amount of it still, but just enough to manage my training with. I'm just all about effort now, numbers can F off. So in a 5k for example, i've given "100% effort" for 1.5 miles, so ~50% of a 5k. I've never been able to give 100% for 3.1. So it seems like i'm trying to PR my effort level more than my numbers, and I think that is a very effective way to approach running. Numbers fluctuate day by day, just like training vs competition 1RM's etc. If someone lifts every day based on a projected 1RM that they achieved on a "great day", all of their training could be way off, because they just can't achieve that type of performance as the days chug on.
Also, as far as cheaters go in local races .. If I get beat by a PED cheater, doesn't bother me at all. I should annihilate them, drugs or not. That's how I look at it anyway.
If someone hops in a car and drives to the finish line, that would annoy me. Those people deserve to be punched in the face. If you search "marathon cheaters", there's tons of videos describing that, or people getting others to run for them. That's just disgraceful. hah.peace!
7569
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 30, 2017, 09:18:22 pm »
Man, if true then that's a hell of a 10k time. You sure that's not on a bike though haha. The only suspicious thing for me is the HR? Avg of 124 at that pace over 10k?
That's the first thing I noticed too. Surely it's too low? That or the crappy treadmill heart rate monitor isn't reliable.
Speaking about low heart rates... i've stumbled upon something weird. I like to "analyze" runners efforts on strava - to learn something from them. Well, for some of the fast local people around here, i'm just perplexed. Some of them are running 5:0X-5:2X per mile over 5k, so 15:XX-16:XX 5k's, with HR's at ~125 BPM or so. To me that's insanely low. So then I look at another race a few months earlier, and the HR's are ~165 BPM, at a slightly slower pace. That made me do a double take.. I find that extremely odd. I know nothing about PED's, but that's the first time i've really wondered if people are doing them. Also, this happened for 2 people, who are "friends". Doesn't bother me any, just find it interesting. I wonder what someone's stats would look like if they just got on EPO or something. Or maybe they just had a serious tail wind, that'd probably be a legit explanation. FWIW, they are also fast with a more normal HR, just not as fast as this bigger 5k race with an incredibly low HR. I personally don't get how someone who is "near PR level" for a 5k effort, could run 3 x 5:0X miles, with such a low HR. I'd expect someone's HR to be that low, if they are used to running 4:2X per mile, and are trotting the 5:0X..
As for Mutumbo's friend, that's a fast pace for sure. I imagine that HR could be legit for a treadmill run, the treadmill itself does alot of work. I'd imagine it would be higher on a road/track run.
Never thought about the EPO thing for recreational runners but then again why not use? I know a dozen guys at my gym who aren't that big but are recreational lifters and use steroids regularly. Even posting their "juicy" pics and workouts on IG as if no one can figure out that terminology. Runners are ego and numbers driven so it would not surprise me at all if they were using. I would go as far as to suggest that some runners are more ego driven than the vainest of bodybuilders out there.
keyword "some"
, more so in the recreational crowd i imagine .. but I don't think the running community comes close to the bodybuilding community in terms of ego/vanity, personally.. lmfao!I mean, everyone that lifts a DB or BB is a bodybuilder/powerlifter .. then factor in "mirrors" are everywhere and it's just game over. Just look at it this way, take the bodybuilder/physique people you know or see on IG, then compare them to runners on IG, it's like 99.9% selfie photos in a bathroom for the BB'rs and 50% running photos for the runners.. hah.
but ya I bet some recreational people use PED's, I just don't think it's as easy to get into as traditional "roids" that people use for BB/contact sports etc. You never hear of people dishing out EPO. I bet there are a few tight knit circles though, like potentially the one I mentioned above, where people know what to do. The only thing is though, you're cheating your own wins if you race against the people you PED with .. so it would be a curious thing to see how often some suspected PED using recreational runners actually race each other. It would help them PR for sure though, if they are in the same race.
but ya I imagine runners will resort to those substances, just like they do for any other sport. Lots of people hear about those edges and probably take it.
Quote
Would it be accurate to say that the fitter/more elite you are the closer to your max HR you can run? Therefore if you're doing 3m/k's for distance and only have a HR of 124 then you would potentially have plenty of upside???
somewhat.. the thing is though, alot of these elites have such incredibly well developed aerobic cardiovascular systems and pump so much blood per beat, that they can produce some serious pace without their HR getting anywhere near max, as long as they stay below lactic threshold. So I mean, you would think a fast pace @ only 124 HR would indicate plenty of upside, but it could also mean they are crazy efficient already at that pace, and if they go faster, they go above threshold and everything starts to fall apart. But, for a 5k ?? you'd have to be coasting for your HR to be in the 120's .. 5k is going to have you bouncing around threshold for the entire run, if you're racing. So your HR should be all over the place & pretty high. The longer the distance, the lower the HR I imagine, even if the pace seems crazy. Just means these guys can stay mostly aerobic and not trigger melt down, so their HR should be way lower than shorter distances such as 1 mile through 10k. etc
peace!!
7570
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: October 30, 2017, 07:48:12 pm »
brie, avocados, toasted sourdough.
7571
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: October 30, 2017, 05:14:34 pm »
These are the kinds of guys the Robertson bros are training with, look at these numbers:
https://www.iaaf.org/athletes/kenya/titus-kipjumba-mbishei-240526
insanity.
https://www.iaaf.org/athletes/kenya/titus-kipjumba-mbishei-240526
insanity.
7572
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 30, 2017, 05:01:08 pm »7573
Football / Re: NFL Misc
« on: October 30, 2017, 12:35:34 pm »
"Doctors attempting to save Zach Miller's left leg"
wow man.. this year for injuries is absolutely horrendous.
https://chicago.suntimes.com/sports/bears-te-zach-miller-leaves-with-gruesome-injury-has-td-taken-away/
damn man, brutal. :/
wow man.. this year for injuries is absolutely horrendous.
https://chicago.suntimes.com/sports/bears-te-zach-miller-leaves-with-gruesome-injury-has-td-taken-away/
Quote
The concern for Bears’ Zach Miller isn’t whether he’ll be able to play football; it’s whether he’ll be able to walk again.
Miller underwent emergency surgery Sunday night to repair his dislocated left knee in New Orleans. The procedure was “more significant” than a regular knee dislocation and surgeons were called in to save Miller’s left leg, according to ESPN’s Chris Mortensen.
damn man, brutal. :/
7574
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 30, 2017, 11:57:54 am »
R
E
S
T
D
A
Y.
10/30/2017
bw = 139
-
bw before bed last night = 143
soreness = none
aches/injuries = right calf a bit tighter than usual in one spot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick
wakeup = 05:30 AM
log: 10/30/2017: rest day
05:30 AM: wakeup
05:45 AM: food: 1 incredible grapefruit, water w/ 1 lemon
06:00 AM: stretch: light
07:30 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing single leg raises (with shoes): x 25
- standing single leg abductions (with shoes): x 25
- standing calf raises: BW x 30
11:00 AM: food: siggis, black tea
12:00 PM: workout: bw
- dead hang ng chinups: BW x 8
- full dips: BW x 10
02:00 PM: workout: bw
- dead hang wide grip pullups: BW x 3
-- these just feel so uncomfortable to me
03:30 PM: food: whole foods: some indianish food from hotbar with chicken, salt/vinegar kettle chips, sweet green tea
04:30 PM: leg drain: 20 minutes
06:00 PM: food: coconut water, 2 x toasted sourdough, 2 x avocados, brie!
08:00 PM: food: strawberry kefir (OMG), water w/ 1 whole lemon
stretch:
- early morning: light stretching on and off
icing:
11:30 AM: ~30 min, right calf/under right knee
self massage:
10:00 AM: some light calf massage, both calves
04:00 PM: lots of light massage, both calves
leg drain:
04:30 PM: ~20 min
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
- 10/17
- 10/19
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves")]
- FORMAT: (day, area)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
E
S
T
D
A
Y.
10/30/2017
bw = 139
-
bw before bed last night = 143
soreness = none
aches/injuries = right calf a bit tighter than usual in one spot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick
wakeup = 05:30 AM
log: 10/30/2017: rest day
05:30 AM: wakeup
05:45 AM: food: 1 incredible grapefruit, water w/ 1 lemon
06:00 AM: stretch: light
07:30 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing single leg raises (with shoes): x 25
- standing single leg abductions (with shoes): x 25
- standing calf raises: BW x 30
11:00 AM: food: siggis, black tea
12:00 PM: workout: bw
- dead hang ng chinups: BW x 8
- full dips: BW x 10
02:00 PM: workout: bw
- dead hang wide grip pullups: BW x 3
-- these just feel so uncomfortable to me
03:30 PM: food: whole foods: some indianish food from hotbar with chicken, salt/vinegar kettle chips, sweet green tea
04:30 PM: leg drain: 20 minutes
06:00 PM: food: coconut water, 2 x toasted sourdough, 2 x avocados, brie!
08:00 PM: food: strawberry kefir (OMG), water w/ 1 whole lemon
stretch:
- early morning: light stretching on and off
icing:
11:30 AM: ~30 min, right calf/under right knee
self massage:
10:00 AM: some light calf massage, both calves
04:00 PM: lots of light massage, both calves
leg drain:
04:30 PM: ~20 min
Monthly Tracker: October 2017
October (10) 2017
TODO:
- 10/3
- 10/4
- 10/17
- 10/19
Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5
Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s
Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m
Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)
Total jump rope time: []
- FORMAT: (day, minutes)
- total:
Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:
Resting HR: [(2,20,40,35),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)
Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(1,"stiff"),(2,"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,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)
Self Massage: [(22,"calves")]
- FORMAT: (day, area)
Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating")]
- FORMAT: (day, symptom)
Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)
7575
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: October 30, 2017, 11:40:29 am »
forum code cropped it all wrecked. nice shot.