Adarq.org

Some good questions by stephen smith, but mayweather fails to satisfy in answering them.

<a href="http://www.youtube.com/watch?v=02_9Fnrgx_w" target="_blank">http://www.youtube.com/watch?v=02_9Fnrgx_w</a>

nice thanks!

dno man I thought he mostly gave some great answers.. when he did skate around some questions it was obvious & I actually cracked up a bit, like when he was acting like he lost a step & who knows how this fight will turn out.. that was funny & you could see him trying not to crack up.

his answer about Floyd vs Berto compared to Pac vs Horn was great. His rant about Conor using the Floyd blueprint yet people love Conor & hate him was great. Him talking about being an American, loving this country, rising out of the hood - American dream was good. Talking about health #1, family #1. Calling out DLH was expected & solid. When he reminded Smith that his last KO was Ortiz, that was funny.

lots of other things to mention but that's what I remember. good interview, I liked it.

pc!

Quote from: adarqui on August 18, 2017, 02:53:16 pm

sick

<a href="http://www.youtube.com/watch?v=Ggq0ZTuPB3c" target="_blank">http://www.youtube.com/watch?v=Ggq0ZTuPB3c</a>

I don't know why, but I read it as sister's wave pool and then I realized it was slater's wave pool lol when I was in the thread. That's awesome.

hah

ever thought of surfing?

ya, but no. hate the ocean. too scary for me. :d

if i had access to a wave pool i'd definitely try it. I used to skim board but that's along the shore line.

pc!

original point break link

https://solarmoviez.to/movie/point-break-1991-7370/779550-7/watching.html

I saw that dunk and thought the same thing. I hate those dunks in general. It's one thng when a pro does it with adults. but when joe bloe dunker does it, it's more infuriating than anything impressive.

same.. these are kids on the floor, not adults standing or hunched over like you normally see.

i agree, it's infuriating & honestly it seems a little "disordered" .. everything about that video would alarm me as a parent, adult, supervisor etc. Like imagine if I, while coaching at MSC, was jumping over little children and such ... i'd have hoped i'd be fired.

:/

sick

<a href="http://www.youtube.com/watch?v=Ggq0ZTuPB3c" target="_blank">http://www.youtube.com/watch?v=Ggq0ZTuPB3c</a>

man.. if I was a parent & I saw this i'd be livid. one of those children is going to get their skulls crushed.

Quote from: adarqui on August 17, 2017, 10:50:28 pm

08/17/2017

bw = 162 lb.
- lots of fluids
soreness = right hamstring very slightly
aches/injuries = left sole (plantar fasciae) of foot barely

PF in left foot was good enough to run, but after track workout, definitely feeling it.

track work:
- spikes: MD800v3
- max hr: 188 bpm
- trained with someone I know. held back to the pace he wanted to go. workout was still really tough though, especially with the heat.
- hard 200m at the end .. not max but still hard & happy about it. watch said 31s, garmin says 32.1s.
- head index 100 F







went to do jumps after but calves were just too wrecked..



went to whole foods & guzzled down 1 x beet juice & 2 x grapefruit juices .. grape fruit juice was heaven.


man I love running on a track.



photos from the guy I trained with:





FAU's main campus is pretty nice.

Nice. Loving the 400 workouts 

nice thanks! ya I need to handle them alot better though. I need easily repeatable sub 1:15's for 12 sets or so.. lots of work to do

You think the longer rest intervals are good for building anaerobic endurance?

well, they are better than nothing that's for sure. so they definitely still improve anaerobic endurance, because when it comes down to it, you still have to run another brutal 400 & if you still have acid that hasn't been cleared and/or you've just got fatigue everywhere, you're going to adapt. Longer rest intervals are good for playing with faster paces it seems; more than physical recovery you also need that mental recovery. Today I didn't push the pace  much though since I was holding back.

My goal is to use shorter rest intervals.. right now i'm in the 3-4 minute range (today was 300m walking rest). So, i'm just progressing towards 100m walking rest or 60s standing rest. I could probably achieve that if I slowed down my pace a bit, but, one of my goals is to get most every interval under 5 min/mi pace.

so 3-4 minute rest intervals are not ideal IMHO, ~60s is much more effective.. but 3-4 minutes in combination with a hard 400m is a good starting point for sure. Say you hit 8 x 400m @ 80s per 400m with 400m walking rest, well the next logical progression is 300m walking rest, 200m walking rest, and 100m walking rest. If those rest time is reduced and one is able to maintain pace on those intervals, that's a great indicator of improved recovery time, which implies considerable improvements to anaerobic endurance. Improved recovery time implies more enzymes to remove LA etc.

What are your 400/200/100/40 times like?

dno about 40 times.

100m: the other day I hit ~13s or so from a standing start, when I was dead .. so 100m definitely in the 12's. No idea if I could get under 12s.
200m: hit ~32s today at the end of a tough workout with dead legs again .. pretty sure I can hit sub 30s
400m: best recorded 400m time is 63s.
800m: best recorded 800m time is 2:21

I don't care about my 5k time as much anymore (but i'd still like to do good in some races), so i'm really looking to push those times down for 200m, 400m, 800m, and 1 mile.

I have lots of different goal workouts I need to hit to get there, including high volume ones & low volume ones. For example:

high volume: for work capacity
- 12 x 400m
- 6 x 800m
- 20 x 200m

low volume: focus on intensity
- 4 x 400m
- 2 x 800m
- 1200m, 400m
- 8 x 200m

peace!