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Messages - adarqui

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7711
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 18, 2017, 11:56:11 am »
Quote from: Mutumbo000 on October 18, 2017, 06:34:31 am
Bench-
barx12
60x12
80x6
100x4x3 Back up to benching 2 plates again for reps  ;D

Chin Ups (8kg attached)
7x3

Pull Ups
8

Track-
Need to stop being soo fkn lazy and get out and put in some fitness.

maybe do some really early morning workouts on the track? just nice and light tempo sprints, while the sun is coming up? Just wakeup early, get some fluids in, get out there, and enjoy the fresh air. there is just something about being out there so early as the current section of "earth" is "booting up".

to me, there's something very powerful in that setting.. feels very "clean" and "pure". LBSS kind of mentioned something about that too recently in his journal. I think just beyond the symbolism of it, there's also the (circadian) rhythm / human evolution side of it.

dno just a thought!

fwiw, training as the sun is setting feels great also.. those two opposite ends of the spectrum feel amazing to me.

peace!

7712
Progress Journals & Experimental Routines / Re: 165
« on: October 18, 2017, 11:50:25 am »
Quote from: maxent on October 18, 2017, 03:22:21 am
BW: 88.6kg
Activity:
Misc: R knee
Diet Compliance: 12/12

Rest..

rest sessions need more thumbs up!! :ninja: :ninja:

i like seeing when people on here post "rest", instead of just letting it slip by.. obviously there's not much to post, but it's also kind of a good message to yourself, that resting is significant and important. I've been saying alot recently that "it's harder to rest than it is to train", which is the damn truth. It takes discipline to shut everything off for a day, recover, and come back stronger the next.. resting is harder than 1RM attempts :D

the sports "psychology" of it, is becoming more important to me.

7713
400m Sprinting or Shorter / Re: The Sprinter Physique Thread
« on: October 18, 2017, 11:45:31 am »
man HAA looks like an NFL running back.. HEH. Which is also a testament to NFL running backs, they are absolute monsters.

7714
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 18, 2017, 11:41:09 am »
Quote from: Mutumbo000 on October 18, 2017, 06:43:47 am
Quote from: adarqui on October 17, 2017, 11:24:41 am
Quote from: adarqui on October 16, 2017, 06:03:54 pm
3x per day just doesn't seem sane/sustainable to me.. Apparently Cam Levins really broke down too, tons of injuries etc.. He just seems way too addicted to the mileage, this video is disturbing to me :/

<a href="http://www.youtube.com/watch?v=rMkUHM0eOZA" target="_blank">http://www.youtube.com/watch?v=rMkUHM0eOZA</a>

https://www.runnersworld.com/rt-web-exclusive/doubling-and-tripling-performance-incentives

man I really hate this video.. it's bothering me alot. dude ate 1 fucking motts applesauce after a 10 mile run, and yet he knows he has like 20+ more miles including a hard workout ahead of him.

what the fuck man.

fuck his coach & any1 around him who didn't smack the shit out of him. he's a damn beast but this video is a great example of training addiction.

that's why i force myself to take rest days... and drink milk (protein/fat) after runs etc.

his style just seems so disordered to me.. ie, maybe he could somehow survive on it when he was younger, but as he is aging, he is falling apart.

KENYAN'S DONT DO THAT SHIT. that's all i know. they eat good, sleep, nap, train 2-3x/day but alternate hard/light days.. And Bernard Lagat takes 1 day off per week, mandatory, with 5-6 weeks off per year after his season.

:pissed: :pissed: :pissed: :pissed:

The thing with Cam Levins is .. he'll probably figure this out a few years from now, when he's "too old", and still make a run at something or make another olympics.. just because he'll reduce the volume a bit and eat better etc.

I saw a quote from some olympic track chick today, forget who, but it said in her bio:

things I hate: junk miles

loved that..

Cam Levins is addicted to junk miles.

Furthermore, towards the end of the vid, interviewer asks him if he'd go harder at night on his ez run because of his bad track session, and he admitted yes.. Again, Kenyan runners wouldn't do that. So much discipline.. so you had a bad session, who gives a fuck.. plus they don't look at their watch on light runs etc.

hold me back. ffs.

I watched the video. I liked how they showed the bad parts and all the preparation that goes into training. It was funny when his physio was trying to explain about what he does with trying to get the tightness out of the muscles- more of an art than a science but I understood.

ya that was funny, typical s&c/physio magic. "I can't explain it to you, but I know it when I see it!". I'm personally wary of that kind of talk.

Quote
Also the toe bleeds. I'm not surprised he's got toe bleeds when he's running 190 miles some weeks.

I wonder if he had been laying off track work, and decided to get in a session for the camera, so putting on his spikes wrecked him.

Just don't see how you could run 190 a week, BE INCREDIBLY FAST, and have toe issues like that pop up coincidentally on the day you're getting filmed.

Quote
A marathon is 26.2 miles and Levin is running 190 miles a week- just insane. He's literally running a marathon every single day for some weeks.

it's impressive for sure, but he doesn't make it look appealing at all, in my opinion. He makes it look like a train wreck. I think for a guy like that, running a marathon worth of mileage per training day is absolutely no problem, but not if it's done 7 days a week. If he did that 5 days a week, to me that seems fine.. but 7 days? Just asking for trouble.

5 * 26 would have him at 130
5 * 30 would have him at 150

either of those seem fine to me, because it's the *5* that makes it work. He could do 10 miles in the morning, with warmup, speed work, cooldown, etc, then 16 miles light at night, hit his 26, then the next day go light and hit 13 in the morning, 13 at night, hit his 26, ... probably remain very healthy.

That "Nicolo" (el coyote loco) guy i posted a year back or so, got addicted to the mileage like Cam Levins and he got hurt. He fell off track completely. He was putting in 180-190 a week for a month, did a 5k race and wrecked his knee. He'd post videos of him just trying to get more junk miles in. That's when I realized these guys are nuts. They are trying to brute force their way to the top, instead of being more efficient.

TBH, it really bothers me. If they just toned it down a little bit, and had more rest days, these guys would probably be way better off. Why are they putting in more miles than Mo Farah, Kipchoge, etc? Do they really think that they are outworking everyone? Or are they really just digging themselves into a ditch? The story about some guy running 350+ miles a week is ridiculous.. You can go on strava and find people running 400+ miles per week - THEY RUN SLOW AS SHIT. It's impressive from one perspective, and ridiculous from another.

Everyone needs to learn from Bernard Lagat.. It's not his training that they should emulate, it's his dedication to "rest", "recovery", and long deload periods after the season. His longevity & consistency is so impressive. He mentions how runners he know, won't take a day off, that they think 1 day off will make them worse. This is a horrible mindset that permeates most of athletics.

Finally, the toe bleed stuff is emblematic of his mindset. Sure you're getting someone to film you, but fuck the rocky shit.. cut that session (and day) short & take care of yourself.

I guess I just see someone who "can't stop", "can't take a day off" .. and from my experience, and what i've seen online, that mindset always backfires eventually, because injuries creep in and force you to take months off.

Quote
http://www.all-athletics.com/node/173097

I wonder what he does for speed work?

dno, lots of fast repeats from 200-1k I imagine. He's got some really strong ankles from some of those clips on the track: no heel touch in those spikes in alot of the footage, during km repeats. That's pretty major. He's got some serious speed, that's for sure.

peace!

7715
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 18, 2017, 11:17:19 am »
Quote from: LBSS on October 18, 2017, 06:54:45 am
Quote from: adarqui on October 18, 2017, 05:54:09 am
Quote from: LBSS on October 18, 2017, 03:27:19 am
toe...midfoot...heel

yea, beautiful.

and he's the slowest of the pack.........  :trollface:

other two have different form, which is what makes it an extra cool clip. white shirt is more traditional midfoot, yellow socks/nikes is more heel->toe.

the guy with more forefoot runs most graceful though, that's for sure.. looks amazing.

yeah i meant that one is landing toe-first, one midfoot-first, one heel-first. all clearly elite.

ahhhhh.. nice, my bad. also, funny how the order of toe->midfoot->heel, describes the first runner's strike itself, hah.

exactly.

yup, such a great clip.

7716
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2017, 10:24:57 am »
Quote from: LBSS on October 18, 2017, 08:51:07 am
word, think i'm gonna get myself a garmin for my birthday. now just need to figure out which one. don't want a smartwatch, do want something that tells me how fast i'm going, has an interval timer/stopwatch, and syncs easily with mapmyrun.

awesome. ya man you will love it. will make you want to run even more too, hehe.

it's cool in a race when everyone's watch beeps at basically the same time.. things are really accurate.

7717
Basketball / Re: NBA 2017 - 2018 Season
« on: October 18, 2017, 09:11:41 am »
Quote from: fast does lie on October 18, 2017, 08:04:56 am
Boston is going to run out of gas midseason without Hayward imo, just puts so much more pressure on tatum, brown and co when he's out. Marcus smart looks so tough this year, might be most improved player of the year.

But boston is still going to be tough, they still have morris that can fill in for hayward, who's prob done for the season tbh.....

Cavs are going to be tough but though people say lebron is still in his prime, i disagree. His skills/experience is at his prime, but his lateral speed is really not there like before.... his explosiveness is still there as well obv..... but lateral speed is so important on defense..... u can't always expect to make up for it with chase down blocks.....

Lebron definitely looked "older" last night, which is still nuts considering how good he played. But, that could be related to his ankle .. he could have been extra cautious. We'll see like 10 games in, but last night had me finally seeing some "aging". I personally hope it's just the ankle.

7718
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2017, 07:01:21 am »
Quote from: LBSS on October 17, 2017, 11:44:49 pm
- run 0.5km in 2:22

- running warm ups/drills x 4 mins
ugly, but that's okay, just wanted to limber up a bit.

- interval run 0.5km x 3 (0.2km walking rest)
1:26, 1:29, 1:59. last one seems like i slowed down before i meant to, which is annoying. still, too hard. need to find the sweet spot at 4:00/km for tempo. try again next week.

yea you were way under 4:00/km with the first two.. those first two were like 3:00/km or less!

so you want to hit those at 2:00 per 500m, to get to 4:00/km pace? seems easily doable given the 3 you just hit, so ya it's mostly about feel. Just hold back way more initially.

when I want to relax more, I get this song in my head and may hum it, not sure why, but it pops into my head alot at the beginning of hard workouts.. it's weird lmfao.. Mercy Me - Marvin Gaye: https://www.youtube.com/watch?v=0WxgeYXCjM8

sometimes before I do harder sprints, I say "jamaica jamaaaicaa", or "blaka!!" lmfao.

again not sure why, I mean I get the association between jamaica and sprinting.. but these "totems" seem to just exist for me, it's kinda odd. lmao.



Quote
- stretch

tomorrow morning will do yoga instead of run.

nice!

7719
Basketball / Re: NBA 2017 - 2018 Season
« on: October 18, 2017, 06:30:04 am »
Quote from: Coges on October 17, 2017, 11:10:54 pm
From what I saw the CLE v BOS game was pretty interesting. I especially loved Rose guarding Irving and going at Irving on the other end. Also D Wade's block in the last few minutes and then his oop to Bron. How many times have we seen that.

Also, does anyone know what was with Horford? He was getting might worked up there and I think got a tech foul for his troubles.

horford seemed extra emotional after the injury to hayward.. think that had something to do with it IMHO.

Quote from: vag on October 18, 2017, 05:30:59 am
Quote from: fast does lie on October 18, 2017, 04:33:27 am
It was Lebron's fault tbh, he got to the alley oop a bit late even though he read the situation precisely and sorta close lined Gordon against jae crowder

 :o :o :o :o :o :o :o :o

x2

:o

if anything, hayward was way too over ambitious on that oop.. jumped from way too far out. freak accident though.

7720
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2017, 06:10:57 am »
Quote from: LBSS on October 18, 2017, 12:15:54 am
yes, this is the problem with my intervals: i'm much less fit than you but running 500s at a slightly harder pace than your 400s. must find chiller pace.

ya if you notice I write "relaxed speed" etc alot now.. because my problem last year, was forcing it. So, i'd be just activating too much fast twitch fiber and basically sprinting, rather than really trying to hit a pace that I can sustain for alot longer, by really relaxing, staying loose, not picking up my stride frequency too much etc.

one of the "tricks" (basics) these Kenyans use, from what i've seen. So much to learn from them, they have mastered running & everything that goes into it.

also I didn't look at my watch during any of those intervals, until the end of each interval. Sometimes I don't even look at the watch at all, not even after the intervals, then I look at it when I get home. This is another great way to not "stress yourself out" and force the speed. By not looking at the watch during the interval, you just focus more internally - which is extremely important. So getting a watch is great but it can also wreck you, if you "use it wrong".



Quote
should get watch.

garmin forerunner series is such a great investment. I have one of the older models (forerunner 15), but it's perfect. Joe has one of the newer models, gives him HR via wrist etc.

GPS watches are like power racks for runners.. best running investment ever.

:D

peace!

7721
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 18, 2017, 05:54:09 am »
Quote from: LBSS on October 18, 2017, 03:27:19 am
toe...midfoot...heel

yea, beautiful.

and he's the slowest of the pack.........  :trollface:

other two have different form, which is what makes it an extra cool clip. white shirt is more traditional midfoot, yellow socks/nikes is more heel->toe.

the guy with more forefoot runs most graceful though, that's for sure.. looks amazing.

7722
Basketball / Re: NBA 2017 - 2018 Season
« on: October 17, 2017, 08:59:49 pm »
damn @ hayward.. :(

fuck man, injuries suck.. injuries like that are just insane. really sucks.

7723
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: October 17, 2017, 02:28:49 pm »

7724
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: October 17, 2017, 01:48:18 pm »
ooh nice strava has one now

https://www.strava.com/running-pace-calculator

7725
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2017, 12:22:59 pm »
10/17/2017

bw = 142
- nice
bw before bed = ?
soreness = none
aches/injuries = right hip slightly
cramping = during cooldown of morning workout - stomach cramps
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:00 AM
- slept in :D

diet:
06:15 AM: black coffee, coconut water, avocado, grapefruit
07:00 AM: workout: relaxed speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
08:30 AM: 2% milk, coconut water
11:30 AM: 2% milk, coconut water
03:00 PM: avocado toast! (avocado + two pieces of sour dough toasted), grape fruit, 2% milk, coconut water
- avocado toast = epic .. ill IG it tmw maybe
05:00 PM: 1/2 sweet green tea
05:30 PM: workout: track/speed
07:30 PM: 1/2 sweet green tea
08:00 PM: 2 x 2% milk
09:00 PM: 1 x sour dough toasted, dipped in a bunch of olive oil + salt + black pepper, 2% milk, 2 x water w/ lemon



stretch:
- soleus during dishes



workout: morning relaxed speed, drills during full recovery, no looking at watch: 1-mi (very light, 8:00), 1-mi (light, 6:36, surprised me), 3 x ~1km @ {5:31 mm, 5:37 mm, 5:29 mm}, cooldown 5k (fail, stomach cramps, park water = bad?? eek)
nice session. started it too late though.

think the park water is bad, i was wrecked immediately after i drank it.

https://www.strava.com/activities/1234450441







workout: track with GFLRRC: 420m (74.4/4:50mm), 200m (34.2/4:37mm), 400m (71.6/4:48mm), 200m (32.9/4:26mm), 400m (74.9/5:01mm), 200m (34.1/4:42mm), 2 x 400m (72.5/4:53mm, 77.2/5:19mm), 3 x 200m (33.2/4:35mm, 31.8/4:27mm, 31.5/4:24), opened it up, 200m rest
- https://www.strava.com/activities/1235366717

opened it up quite a bit, pushed it nicely. The best thing about this session was the last three 200m's, those really exploded, and my cadence was LESS than any of my previous intervals. All of the previous intervals were ~190 to ~195 SPM... The last three 200's were all < 190 {187, 186, 189}, with really solid stride length {1.88, 1.94, 1.93}..

So those last three 200's felt absolutely ridiculous.. that's the kind of form I need to hold for a mile, only 1409m to go. :D That would be ridiculous.. I just love that rhythm.

solid session!!

tomorrow = very light day.







the sky was kinda ridiculous after the track session..





140.0 after workout... with a bit of extra water in me (drank a glass right when i got home).

 :ibrunning: :wowthatwasnutswtf: :ibrunning:




Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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)]
- 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)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

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

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