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Author Topic: ADARQ's journal  (Read 2584642 times)

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adarqui

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Re: ADARQ's journal
« Reply #5445 on: February 17, 2015, 11:35:04 pm »
0
^^ yo, will reply tmw

been too busy and then too tired to journal. ran the last 2 days. 4.1 and 3.4.. fast

quick entry as a reminder for tomorrow.
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adarqui

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Re: ADARQ's journal
« Reply #5446 on: February 18, 2015, 09:58:17 pm »
0
Quote from: LBSS on February 16, 2015, 12:09:43 pm
Quote from: adarqui on February 16, 2015, 12:08:59 am
full plantar flexion extending on to big toe


ah, the impossible dream. after i dunk, i'll make sure my gravestone reads "dunked a basketball without full use of his big toes."

ETA: have you thought about going back to more traditional shoes for SL jumping? your feet are taking a beating from running, i imagine, and SL jumping is about as challenging an activity as there is for feet.

ya I think about it on occasion.. but, my feet feel fine when jumping, it's this shin issue. I've had it before plenty of times, eventually it goes away so i'm hoping history repeats itself.

other than that, there's a bunch of variables i'd rather tweak before switching shoes: bodyweight (i'm 180, need to be 150-160), surface (indoor jumping would be much easier on my body), need to get in better shape, need to let this shin splint disappear, need more reactive work, need more rest, more sleep. etc

my SLRVJ feels pretty good. I'm feeling pretty bouncy. I havn't been jumping much because running is still my #1 priority.

pC man
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adarqui

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Re: ADARQ's journal
« Reply #5447 on: February 18, 2015, 10:02:07 pm »
0
super quick journal

02/16/2015: run 4.1 mi, bodyweight strength
02/17/2015: run 3.4 mi
02/18/2015: run 4.1 mi (90% of the run done midfoot, some forefoot), bodyweight strength

midfoot run was feeling fast.. still not adapted i imagine i'll be pretty sore tomorrow. forefoot strikes felt the best.

must keep striving for my ideal form.

pC!
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seifullaah73

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Re: ADARQ's journal
« Reply #5448 on: February 20, 2015, 06:55:17 pm »
0
After my last post I was a bit worried now I am even more excited

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance:

FLOYD MAYWEATHER VS PACQUIAO

FLOYD MAYWEATHER ANNOUNCED ON SHOTS THE FOLLOWING:

Quote
What the world has been waiting for has arrived. Mayweather vs. Pacquiao on May 2, 2015, is a done deal. I promised the fans we would get this done, and we did. We will make history on May 2nd. Don't miss it! This is the signed contract from both fighters. www.themoneyteam.com @melissiarene @moneyyaya @badmedina @theharlemhotboy @lizahernandez23 @rickibrazil @thatjessilee @kitchie



ITS FINALLY GOING TO HAPPPEN
 :trolldance: :trolldance: :trolldance:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

taco

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Re: ADARQ's journal
« Reply #5449 on: February 20, 2015, 08:03:06 pm »
+2
Quote from: adarqui on February 18, 2015, 10:02:07 pm
super quick journal

02/16/2015: run 4.1 mi, bodyweight strength
02/17/2015: run 3.4 mi
02/18/2015: run 4.1 mi (90% of the run done midfoot, some forefoot), bodyweight strength

midfoot run was feeling fast.. still not adapted i imagine i'll be pretty sore tomorrow. forefoot strikes felt the best.

must keep striving for my ideal form.

pC!

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adarqui

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Re: ADARQ's journal
« Reply #5450 on: February 21, 2015, 01:15:42 pm »
0
Quote from: seifullaah73 on February 20, 2015, 06:55:17 pm
After my last post I was a bit worried now I am even more excited

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :goodjobbro: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance: :trolldance:

FLOYD MAYWEATHER VS PACQUIAO

FLOYD MAYWEATHER ANNOUNCED ON SHOTS THE FOLLOWING:

Quote
What the world has been waiting for has arrived. Mayweather vs. Pacquiao on May 2, 2015, is a done deal. I promised the fans we would get this done, and we did. We will make history on May 2nd. Don't miss it! This is the signed contract from both fighters. www.themoneyteam.com @melissiarene @moneyyaya @badmedina @theharlemhotboy @lizahernandez23 @rickibrazil @thatjessilee @kitchie



ITS FINALLY GOING TO HAPPPEN
 :trolldance: :trolldance: :trolldance:

 :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

finally.

leggo!
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adarqui

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Re: ADARQ's journal
« Reply #5451 on: February 21, 2015, 01:18:21 pm »
0
yesterday

02/20/2015

bw = 181
soreness = calfs
aches/injuries = none

session: 3.4 mi run
- midfoot, good run


sore today.. can't wait until i'm fully adapted to mid/forefoot distance running. Probably going to stretch soon so that i'm 'looser' if i run tonight.

pC
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adarqui

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Re: ADARQ's journal
« Reply #5452 on: February 22, 2015, 05:52:46 pm »
0
yesterday

02/21/2015

bw = 182
soreness = calfs (left especially)
aches/injuries = left calf, body fighting off getting sick

session: 4.1 mi run
- midfoot, horrible run
- decent form running tho


ffffuuuuckkkk left calf is wrecked.. it's always this calf. I imagine mostly because i tore my calf way back. I think running with such a sore calf hurt my heel a bit.

lame. resting today.

pc
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adarqui

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Re: ADARQ's journal
« Reply #5453 on: February 24, 2015, 10:50:46 pm »
0
02/24/2015

been resting the last 3 days.. calfs WRECKED.. plantar fascia wrecked on left foot.. was able to stretch the pfascia last night and get a run in today.

amazing how wrecked u can get out of nowhere.


run: 3.4 mi
- mostly decent.. calfs started getting very tight during the last 1 mi

bodyweight strength:
- decent


might run a 5k on saturday.. if so, i'll rest tomorrow, run thur, rest fri, 5k sat.

pC
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adarqui

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Re: ADARQ's journal
« Reply #5454 on: March 01, 2015, 11:07:16 am »
0
so, no 5k. calfs are still somewhat dead. man i wrecked them.

a few shitty runs recently, but, i focused on some form.

02/25/2015: 3.4 mi run
02/27/2015: 7.1 mi run

brought out the old buddy lee speed rope.. going to start incorporating that for warmups, cooldowns, and to work on my calfs. probably going to use it tonight.

pc
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gukl

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Re: ADARQ's journal
« Reply #5455 on: March 01, 2015, 01:16:23 pm »
+1
Hey man

So i'm thinking about incorporating a few short runs into my training. But no idea how to go about it. I'm thinking maybe stay 3 miles or under/30mins so it doesn't interfere with my strength/power goals too much? Do you think this would be beneficial just for overall fitness? say if i ran 2 miles twice a week in under 20 mins, thats cool right?

The new 0 drop inov 8s feel great to run in, calves definitely took a bit of a beating though.
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adarqui

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Re: ADARQ's journal
« Reply #5456 on: March 01, 2015, 11:29:32 pm »
+1
Quote from: gukl on March 01, 2015, 01:16:23 pm
Hey man

So i'm thinking about incorporating a few short runs into my training. But no idea how to go about it. I'm thinking maybe stay 3 miles or under/30mins so it doesn't interfere with my strength/power goals too much? Do you think this would be beneficial just for overall fitness? say if i ran 2 miles twice a week in under 20 mins, thats cool right?

ya that's fine. <= 30min running @ 3-5x/week shouldn't have any detrimental effect on your strength/power goals. It really depends on your pace though. If in that 30 minutes you're going 'max effort' (pushing lactic threshold), then it'll definitely be taxing. That's where you get max adaptations, which may be detrimental, especially from a recovery standpoint. It's fine to push it once in a while though.. If you're staying relaxed & under threshold, then it's pretty much on level with a warmup. You'll  get improvements in general fitness without tapping into your recovery/cns fatigue.

Give it a go. Are you thinking about doing those runs prior to your lifting sessions? I prefer short sprints / reactive work pre-lifting. But, you can always throw in a nice 15-20min run then follow it with some short sprints etc, should have you feeling really good when you start lifting.


Quote
The new 0 drop inov 8s feel great to run in,

nice!

Quote
calves definitely took a bit of a beating though.

ya, rest em` a bit before you run again. don't be like me :F

pc!
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adarqui

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Re: ADARQ's journal
« Reply #5457 on: March 01, 2015, 11:34:31 pm »
0
03/01/2015

bw = 184
soreness = calfs slightly
aches/injuries = none


quick log


session:
- Jump rope: ~20 minutes straight, surprisingly no messup until about 20 minutes when i stopped jump roping.
- first time jump roping in a long time, felt good.. also got me very warmed up for my run training

- 3.4 mi FORM/TECHNIQUE RUNNING
- midfoot, working on 'cycling legs', 'pulling the ground', 'heel to butt' during recovery leg


man I was drenched.. "technique running" takes nearly double or more of the time it normally takes me to run 3.4 mi.. for example, if it took me 25 minutes normally, it takes me 40+ with technique running. It's because i'm not putting any power into my 'strides'. It's grueling.. but seems necessary.

It'll pay off eventually.. need to keep trying to transform my running style into one that is built for speed.. anything else is just a waste of time (for my goals).

it's fun.. but crazy tough.

calfs feel a little better when form running.. I think it's because of the focus on properly cycling. If I were to put lots of power behind it and let my form break down into something else, i think that might be where my calfs get destroyed.

left calf is very sore/tight right now, fml. :D

pC!
« Last Edit: March 01, 2015, 11:52:27 pm by adarqui »
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gukl

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Re: ADARQ's journal
« Reply #5458 on: March 02, 2015, 07:47:04 pm »
0
Quote from: adarqui on March 01, 2015, 11:29:32 pm
Quote from: gukl on March 01, 2015, 01:16:23 pm
Hey man

So i'm thinking about incorporating a few short runs into my training. But no idea how to go about it. I'm thinking maybe stay 3 miles or under/30mins so it doesn't interfere with my strength/power goals too much? Do you think this would be beneficial just for overall fitness? say if i ran 2 miles twice a week in under 20 mins, thats cool right?

ya that's fine. <= 30min running @ 3-5x/week shouldn't have any detrimental effect on your strength/power goals. It really depends on your pace though. If in that 30 minutes you're going 'max effort' (pushing lactic threshold), then it'll definitely be taxing. That's where you get max adaptations, which may be detrimental, especially from a recovery standpoint. It's fine to push it once in a while though.. If you're staying relaxed & under threshold, then it's pretty much on level with a warmup. You'll  get improvements in general fitness without tapping into your recovery/cns fatigue.

Give it a go. Are you thinking about doing those runs prior to your lifting sessions? I prefer short sprints / reactive work pre-lifting. But, you can always throw in a nice 15-20min run then follow it with some short sprints etc, should have you feeling really good when you start lifting.


Quote
The new 0 drop inov 8s feel great to run in,

nice!

Quote
calves definitely took a bit of a beating though.

ya, rest em` a bit before you run again. don't be like me :F

pc!

Thanks for getting back to me! Yeah it would just bee 2-3x per week 15-20 min kinda things, wouldn't push too hard would like to be getting under 6 min miles though! And probably on off days to be honest. I used it on Sunday as a method of transport to get to the shop, 1 mile/7mins saves a boring walk/bus fare
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aiir

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Re: ADARQ's journal
« Reply #5459 on: March 02, 2015, 07:51:11 pm »
0
'Heel to butt' is good for distance running? Curious as to why, I would assume it'd just drain your energy unnecessarily. Quads would get some nice stretching though
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