Adarq.org

Rigondeaux




his abs are enormous for his size:







he's got some wide/thick lats:

to add to this:

http://www.adarq.org/track-field/teaching-my-girl-to-runsprint/msg135288/?topicseen#msg135288

last year, after my ~3rd 5k race (~18:40 or so), I hit up this track with GFLRRC. So, my 5k was steadily going down, that's why I mention my time. Anyway, while running with the group there, I noticed my stride freq was lower than the rest of the group. The coach there told me I need to pick up my stride frequency and lean more. So, I scratched the leaning for the moment, and picked up stride freq. Anyway, I matched the freq of the group so I stuck with it.

A few days later, I started trying to lean more, and strained my soleus. I actually knew trying to learn more seemed stupid, it didn't feel good but I tried it anyway.

This was all part of me getting rid of my forefoot/midfoot obsession. All those form gurus put shit in my head. I came into running with an urge to make some serious progress so I accepted some form advice from various people.

Anyway, after several strains and issues while trying to adopt midfoot/forefoot, I went back to a flat foot strike and realized how much I love it. It felt so much stronger, lasted longer under fatigue, and felt normal.

So anyway, I was done with that midfoot/forefoot bs.

Ok so, that coach also kept telling me I need to do more long runs. I see everyone doing them so I figured, after December, you know what i'll experiment with it. Well I did, and I started feeling slow as all fu*k. I got injured eventually, but more so from a variety of factors ... but the long running itself made me feel like shit. Oh, also, I took the advice from that elite runner I found on youtube - he was non-stop about more long slow running.

I'm back on my high frequency, low volume, low to high intensity running workouts and I feel great. This is just something I just "naturally adopted" and I love it. So, it seems normal to me. This is also how I made all of my progress last summer/fall.

So back to the original comment about stride freq: So, now I have a footpod.... It tells me how fast my legs are turning over and how much distance I get per stride.. So, i'm at the track yesterday and noticed my frequency was back to "normal", slower than the rest of the group. They have faster turn over with less stride length, I have slower turn over with more stride length.

So here it comes, the coach tells me I need to turn my legs over faster .............. but I didn't. I go back and look at my footpod data, and i'm over 180. You'd have thought I was turning them over at 160 or something, the way he seems to zero in on it.

I'm not saying he's right or wrong, but, in the absence of data, how could he possibly know if I should be turning my legs over faster or not? Because of my stride freq compared to the people i'm running with? But, what if they are turning their legs over too fast? We are trying to improve running, and they are turning them over maybe at 200 SPM .. shouldn't they be trying to maintain a more natural stride, that they can use in a race for the entire duration? They probably do, that's probably how fast they turn their legs over.. but I find it interesting, in the absence of data, how someone trying to help, could very well be hurting someone.

This goes back to my reply to scoob. We and others want to help, but the "form advice" i've seen on most forums and youtube videos, seems to do more harm than good. It's good intentioned, that's why people give it, to help.

But me personally, i'm trying to return to having a clear mind when running, not thinking about shit. I remember when I used to run and I definitely didn't think about form. I just ran.... wtf? That was amazing. How the hell do I get back to that point? I think by experimenting with some of these things and experiencing injuries/setbacks/detrimental adaptations etc, that's definitely helping me to get back to just running.

anyway, just some quick thoughts on it because, when I see people always turn towards "form", like it's some kind of magic thing you can just tweak with a few cues/tips and re-engineer someone etc, it gets me a bit..

Oh and then recently I saw that guy training some kid to run a 60 for baseball, at the track .. non-stop form instruction, kid barely ran anything. And when he did run, he looked like total shit because he was doing things like "trying to get his knees up". It was so painful to watch. Kid should have just done like 4 x 60 ME and some other work.

over coaching = bad.

and ya my squat form "sucked by most people's critique" but it was effective as fuck.

 

dexton jumped the street.

damn.

2017 Berlin Marathon on Sunday!

"Kenenisa Bekele, Wilson Kipsang and Eliud Kipchoge go head-to-head."

^^ major

https://runningmagazine.ca/2017-berlin-marathon-live-stream/

http://olympics.nbcsports.com/2017/09/18/berlin-marathon-stream-eliud-kipchoge/

i think nbc sports will have it.. for those who have NBCSN.

welp, power went out tonight. can't see anyone with power, as far as the eye can see. so that doesn't seem too promising lmao. Was just in the process of making an egg sandwich when it went out, so settled on a banana & two avocados instead. I really wanted that egg sandwich tho, fuq.

power just came back on at 10:22!!! hehe.



09/19/2017

bw = 150
soreness = hamstrings slightly
aches/injuries = left hamstring "pull" (disappeared in the afternoon, after my light run session)
morning quad flexibility = loose
morning hamstring flexibility = stiff
feel = good

wakeup = 7:30 AM

diet:
- 8 AM: water w/ lemon
- 8:30 AM: workout: walk, light run, bw
- 11 AM: protein + water, green tea w/ some sugar
- 11:30 AM: water melon + tart cherry juice at the grocery store
- 1 PM: grilled chicken, jalapeno, lemon, avocado, in olive oil/salt, water w/ lemon
-- this was so good.. photos came out horrible though, because the chicken was "too fresh" and it cut all crappy.
-- going to make this again but, need more jalapenos.. I ate half of the jalapeno itself, was damn delicious
-- the lemon/jalapeno "sauce" was incredible
- 3:30 PM: workout: bw
- 4 PM: fried banana in olive oil/salt, 3carb pre-workout drink
- 5:30 PM: track workout
- 7:30 PM: water + protein, water w/ lemon
- 9 PM: was going to make a great meal but power went out, settled for a simple but also great meal: banana, 2 x avocado, 3 x water w/ lemon




stretch:
- after first workout, light, everything
- everything before bed


walk (2 miles), very light run (3 miles), walk home with groceries (3 miles):
- 8 AM
- left hamstring buggin
- disappeared after, workout loosened it up i guess
- 3 mile run was like ~10 min/mi haha.. so light.

bw:
- 10 AM
- dead hang ng pullups: BW x 9
- full dips: BW x 9



bw:
- 3:30 PM
- chinups: BW x 11
- full depth dips but no lockout: BW x 12
-- surprisingly not much more, just used to locking out lately i guess



TRACK WORK!!
- 5:30 PM
- track with GFLRRC: 1200m (4:38), 2:30 rest, 6 x 400m w/ 100m walking rest (1:24,1:25,1:26,1:27,1:26,1:22), 4 x 200m in spikes (33.8, 31.3, 32.2, 31.6)
- https://www.strava.com/activities/1192257733

good session, everyone ran hard. went better than expected. felt good. I just kept up with the leader. Also I should have just stuck to my XC flats on that track, it's such a nice soft track but it doesn't feel as good in my spikes. It feels WAY different than the FAU (university) track. FAU track is hard but grips really well in spikes.

CADENCE SOLID AF. I actually noticed my stride freq was well below everyone elses.. and I was hitting ~180's, that's good shit. I like that freq for 1 mi / 5k type distance. Someone once told me to pick up the cadence and I did but i think that was a mistake. I'm back to ~180'n it I think. 



body was feeling it at the end, but still hit a few good 200's.

great session.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150)]

Total Jumps per leg: [(2,90),(15,50)]
- per leg total: 140

Max SLRVJ Touch: [(2,10'4"),(15,10'5")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m]
- total: 17951m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55]

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area")]

chop chop beats his son up for peeing in his coffee.

http://www.mixedmartialarts.com/vault/boxing/world-champion-boxer-whoops-son-for-peeing-in-coffee/

<a href="http://www.youtube.com/watch?v=AKf3X_-vWiY" target="_blank">http://www.youtube.com/watch?v=AKf3X_-vWiY</a>

LMFAO.