Adarq.org

08/12/2017

bw = 161
soreness = not much, quads/glutes/adductors slightly
aches = right 2nd toenail wrecked, left 2nd toenail slightly

morning food: carb supp, coffee, english muffin

afternoon session:
- ~12 AM - 2 PM

intervals:
- concrete track
- almost hit age predicted max HR, off by basically 1 beat: 184 vs 185
- 7 x ~400+m, and 5 x ~100m
- for the ~400+'s, started & finished in the same spot but went one lane over each time, so it got longer by the lane stagger.
- those 0.05 mi's in there are really 100m, pretty sure of it .. the 0.07 mi was a 110m sprint (from the 100m hurdle start)..... so those numbers seem off a bit for the 0.05, should be 0.06x. Hit them in basically ~13s from standing start.






jumps:
- submax jumps in KOBE's.. man jumping in bball shoes really sucked, but i'm going to keep doing it to protect my feet. If I go indoors to my favorite indoor gym, i'll probably jump in my favorite flats/jumping shoes.. but outside on concrete at least, going to stick to kobe's.
- 25 jumps each leg
- HR between 140-150 the entire time .. dead from sprints, but jumps do get your HR up.
- took ~10 jumps each leg before I could hit 10' off L-SLRVJ
- highest: ~10'2" from L-SLRVJ
- lool..
- really slow jumps in teh kobe's.. but they definitely protect my feet more than xc flats on concrete, no comparison there.

tough session.. hot as fuck.. drenched



calves are toast.

HIGH REP NATION.

routine idea looks good but it will undoubtedly change, it always does. good stuff tho.

Conor needs to chill with all of that extra fancy movement he's doing, it really looks ridiculous. Floyd will catch him all day if he does that. :/

<a href="http://www.youtube.com/watch?v=wh6iaigSXBU" target="_blank">http://www.youtube.com/watch?v=wh6iaigSXBU</a>

08/11/2017

bw = 160
soreness =
- quads alot (VMO's alot, VL's moderate)
- adductors alot
- glutes alot

legs pretty sore but they worked really well during my high intensity walk today.. unfortunately, walking hard can sometimes jack up my already jacked up 2nd toe's on both feet.. right one is gray

walk:
- 9.17 mi in 2h:16m:xxs
- only walked the first 4 miles hard, which ended up being a PR .. really pushed it. Last 5 miles I just relaxed.
- 3 consecutive sub 13 miles 
- 4.58 mi in 1 hour 
- actually a few more PR's:
- walking 5k interval: 39:54  , sub 40
- walking 3 mi: 38:30 
- had I kept pushing it, I was on my way to finally hitting 9 mi in 2 hours... that'd be a major walking PR.
- lots of leg power it seems, good sign.
- endomondo: https://www.endomondo.com/users/26420622/workouts/981156194
- strava: https://www.strava.com/activities/1128751157









feel a bit jacked up from it .. right 2nd toenail especially, and left achilles slightly. legs tight etc. I imagine they will feel good tomorrow morning tho.

HOPING legs feel ok for some running tomorrow.

Quote from: adarqui on August 10, 2017, 11:12:54 pm

damn.

i need to get back on that traps-quads-glutes life.

lots of arm swings (xvj/plyo) seems to build the upper traps decent.

As you know you'd prob see gains much faster. I took a 1-2 year break and the 1st time i went back to squatting, my hams started burning/tightening after i was squatting just bar and than 95. But all i did was light/mid volume for a few months then progressed heavier, and boom I was at same strength I was from years ago,

nice. whether it's a comeback or progressing your squat, you always take your time. it's a very effective mindset IMHO.

it reminds me of the old tortoise vs hare adage/fable.. everyone wants to be the "hare" in training, quick gains .. humans are greedy, we want it now, it's understandable. but patient, consistent hard work, is much more effective.

so the mind helps a lot with confidence and I ate well.

yea definitely. mental game improvements are more permanent it seems .. can lose contractile proteins and such, but never really lose those mental gains. That kind of experience makes lifting "comebacks" much easier I imagine, plus potentially that "old man strength".

as for me, I wasn't hinting at lifting. I made a few lifting comebacks over the last 2 years and it doesn't last very long; just not something I want to do tbh, FWIW, squat went up fast, especially high rep squat. Physique-wise (and athlete-wise), I imagine it'd be hard not to achieve some level of impressive physique using jump rope, sprints, middle distance runs, jumps, lunges, and calisthenics. I'm going to just try and stick to that for a long time, I was doing good on it before but got sidelined/derailed a bit.. need to stick with it longer and I imagine i'll be very happy with it.

peace!

some misc walking data I took, with pace, stride freq, stride length, HR etc.





avg HR is pretty decent .. but half of that walk I was shutting it down. The first half I pushed it, so HR was very high. Stride length/freq was pretty high too.

mile 3 is definitely the best. it's the fastest split, highest HR, highest stride freq, 3rd highest stride length.

miles 1, 4, and 5 are pretty interesting. it shows the trade offs for stride freq/length.

higher stride freq is generally better, same thing with my running.



so, intense walking workouts should definitely benefit basic cardio .. sustained HR in the 120-150 range is in the ~65-85% MAX HR range for me. solid.



also, PR'd my walking miles in an hour, 4.58. Don't think i've hit three consecutive sub 13 minute miles before.

nice!

also,



??

Ye guliyev was amazing. But wvn was disappointed and felt like he was being disrespected because of the mkwala situation. He thinks people are against him. Strange.

hmm ?? where'd you hear that? Haven't seen anything about that.

Can't wait for the 200m final womans.

me2. seems i'm a shaunae miller(-uibo) fan now. she's a beast.

Also uibo on bbc said that she looked up on the screen, misplaced her footing, dragging her toes and losing speed and falling behind. But her face showed agony, maybe agony of fatigue and tiredness.

ya i don't get it.. looked more serious than that. But then she looked so good in the 200 semi that it kind of makes sense.. maybe she just slipped up and broke mentally? I mean, we've seen tons of athletes literally fall, get back up and keep running, maybe not in 400m but, if you're determined & healthy you'll keep pushing hard, especially from "misplacing your footing". There was no indication that she was trying her hardest in the last 10m, looked like she was hurt & completely gave up. Maybe she's just not that mentally strong when it comes to stuff like that? Would be a shame if that were the case..

Woman's high jump for brit's going well. But you can't count out the american's.

I think I missed the news where they announced that russia was banned or maybe I did see it but didn't think much of it. But crazy to think. Would it be crazy to think that there may be other countries who sponsor doping their athletes.

Happens alot more than we think unfortunately. China/Bulgaria have done similar things for Oly Lifting/Gymnastics. Jamaica has been accused for sprinting. USA has tons of shady coaches.

Really sucks..

I'd love to see completely clean competition AND training.