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Messages - adarqui

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5011
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 10:16:36 pm »
Quote from: FP on June 21, 2018, 03:48:28 pm
Quote from: adarqui on June 21, 2018, 07:41:44 am
Quote from: LBSS on June 21, 2018, 01:56:25 am
i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

Quote from: Southpaw on June 21, 2018, 04:35:06 am
how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 :personal-record: *
06/04/2018: 102.5 :personal-record: *
06/11/2018: 100.4 in 6 days :personal-record: *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

Do you think deloads are as necessary and as helpful for high sress periods of long distance as they are for lifting and explosive work?

yup, 100%.

performance in running feels very much like performance for vert. I'm starting to execute the same strategy, with similar results: high frequency, highly concentrated, mini fatigue blocks + mini deloads for "peaking". I did that last fall/winter as well: accumulated high mileage in october/november, transitioned into every other day specialized training in December, set all of my big PR's (back then). This time around, i'd like to accumulate my mileage throughout the entire summer, through october, and peak in november/december, with mini-deloads/peaks sprinkled throughout.

after higher mileage, once you reduce the mileage/intensity, especially after full rest days, you fly. very similar to dunking when piling on the squat volume/intensity, then stripping it away, and flying (vertical) ~48-72 hours afterwards. CNS related for sure.

it's often felt like i've been executing the same game plan as I was with dunking .. as of recently, feels EXACTLY the same. I went absolutely apeshit in my final ~6 months training dunking, was squatting multiple times per day, dunked nearly every day for 2 months iirc, did tons of heavy high rep lifting, and was flying.

and ya i'd say deloads are very necessary in running. you can get stale, but when you get stale for too long, you start to adapt towards being slower. can't let that happen. Have to have planned deloads or deload-by-feel, can't let the CNS get beat down to the point where it learns to suppress itself "permanently" to survive. A suppressed CNS = reduced running economy.

2cents!

peace!

5012
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 10:03:11 pm »
light rehab day.

been experimenting with single leg running.........................

i've wanted to do this for a long time, think i might incorporate it more once i'm 100%.. ie, doing variations of running:
- normal run X, SL-L run Y, normal run X, SL-R Y
- SL-L run X, SL-R run X, run Y

where X/Y could be time, contacts etc. so today I did: run ~1 minutes, SL-R ~30s, run ~1 minute, SL-R ~30s as a test.. really enjoyed it. the SL contacts are very different. Even at a very slow pace, it's a very different kind of contact, much stiffer, lots of glute/calf/quad etc.

feels interesting transitioning from SL to normal as well.. body really wants to go fast after doing some SL running.

 :ibrunning:


06/21/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (body) strain barely, more so after session: right big toe barely
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: ~4? horrible. dog kept waking me up, ant bites wrecked him.

wakeup = 07:30 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:40 AM: banana, water
08:15 AM: workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
10:00 AM: workout: bw
10:15 AM: food: carrot juice, banana, water
11:00 AM: food: bolthouse protein drink, water
01:00 PM: food: 6" boreshead italian sandwich, some chocolates, water
04:00 PM: food: protein smoothie drink, chocolates, 2 x small nut mix bags, water
07:00 PM: food: rxbar, water
09:00 PM: food: 5 x eggs, 2 x toasted sourdough + irish butter, beet juice, water
09:30 PM: food: chocolate pudding thing with "oreo" cookies in it (from whole foods, good af and cheap!), water



workout: rehab session (grass, leg felt good): 1h50m @ mostly walking (while reading) + some light jogs & RL-single-leg trots mixed in
- https://www.strava.com/activities/1652810727

no pain. didn't do much tho just to be safe.



workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 8

5013
Futbol (soccer) / Re: 2018 World Cup
« on: June 21, 2018, 09:51:35 pm »
Quote from: seifullaah73 on June 21, 2018, 04:14:19 pm
:uhhhfacepalm:    :uhhhfacepalm: :uhhhfacepalm:

Argentina just playing lazy I don't see the dynamic style they are used to playing and the goal croatia scored on extra injury time was just ridiculous I always am behind argentina but now this was torture to watch.

But croatia played well. still 2 mins left I doubt anything will happen.

I saw the face palms and realized what it was about.

WOW ARGENTINA GOT WRECKED.

insane.

happy tho, wanted Croatia to win.

some really dirty play by Argentina at the end.. garbage.

5014
Futbol (soccer) / Re: 2018 World Cup
« on: June 21, 2018, 09:13:21 pm »
DIDNT READ ANY POSTS. WATCHING ARG/CRO replay right now.

wow. WTF.

i'm still yelling. that was insane.

what a mistake. what a shot.

5015
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 02:01:30 pm »
Quote from: Southpaw on June 21, 2018, 01:28:03 pm
Quote from: adarqui on June 21, 2018, 07:41:44 am
Quote from: LBSS on June 21, 2018, 01:56:25 am
i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

Quote from: Southpaw on June 21, 2018, 04:35:06 am
how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 :personal-record: *
06/04/2018: 102.5 :personal-record: *
06/11/2018: 100.4 in 6 days :personal-record: *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

so clearly you dont think its necessary to slowly and gradually progress mileage like i read on other running websites?

for "noobs" ya.. for "non-noobs", not really.
+ also dependent on:
for "road running" mostly ya.. for "non-road-running", not really.

it also depends on the type of mileage. all mileage is not the same. slow relaxed mileage is very different than moderate effort mileage or high intensity efforts which most people get addicted to. It's much easier & safer to rack up slow relaxed mileage on grass/dirt, than it is to rack up moderate intensity mileage on asphalt, huge difference in stress experienced by the body. Anything on roads will beat you up more than grass/dirt.

For my slow relaxed progressions, it's usually 8:XX-10:XX min/mi on soft surfaces, feels easy on the body & makes me feel great/explosive. Most people I know who are around my speed or slower, are addicted to low 7's or sub7 mileage on roads. They won't do runs slower than that. IMHO, takes a toll, makes it harder to hit 100+ etc. I used to run exclusively on roads, I wouldn't run as much/long as I do on roads now, that's for sure - huge difference in how it makes me feel that evening or the following day.

You were on to something with the "barefoot grass runs" :trollface: :trolldance:

pc!

5016
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 10:32:18 am »
great excerpt from running with the kenyans. this was my mindset from day1, it's the only thing that makes sense to me:

Quote
Interestingly, some of the athletes at the back of the race trail home in fairly slow times. I'm amazed to see 1,500m runners finishing in times slow than I used to run at school. I know the track is slow, but surely not that slow. The reason is that every athlete sets off as though he is going to win. Even after just two hundred meters, some athletes have started so fast that they are dropping out, sheepish grins on their faces, disappearing off the track and into the crowd. And if they don't drop out, those who went off too fast at the beginning end up jogging around to the finish.

Most Kenyan runners that I meet have a strong belief that they can win almost any race regardless of the opposition. They will make outlandish predictions about the times they hop to run, and afterward, when they don't run them, they will just laugh and say, "Next time I will do it."

Among the crowd, I bump into Brother Colm's assistant, Ian. I ask him why everyone starts off so fast. "It's okay," he says calmly. They already know how to train, but here they are learning to race. After this, they can run in Rome or Oslo."

This is the breeding ground for the great Kenyan runners of tomorrow. They may have natural talent - I see that every day on the roads in Iten - but now, here on the track, the fina piece of their apprenticeship is taking place: racing. And it's interesting to see that this is one area where they still have a lot to learn."

Lots of good stuff in this book, just loved that one because it's so simple: race to win. (<-- when you're in racing shape)

5017
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 07:51:47 am »
^^ but ya had I ran through this muscle spasm, probably would have been FU*KED. I think it spasm'd more towards the middle of the VMO.

feels great right now, like I have 0 injury.. so I don't think it's going to be a problem. If I didn't AETS/AERS/AELS tho...................... i'd be toast. :goodjobbro:

5018
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2018, 07:41:44 am »
Quote from: LBSS on June 21, 2018, 01:56:25 am
i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

Quote from: Southpaw on June 21, 2018, 04:35:06 am
how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 :personal-record: *
06/04/2018: 102.5 :personal-record: *
06/11/2018: 100.4 in 6 days :personal-record: *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

5019
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2018, 10:07:22 pm »
^^ leg feels pretty good right now. will do some early morning walking on grass, maybe some light trots mixed in.

5020
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2018, 10:06:57 pm »
rest day.

left vmo not safe to run with.


06/20/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = left vmo (origin) strain slightly
calves painful to touch/massage = always (right especially)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, left medial hamstring/adductor insertion still clicking, for months now, ever since I re-tweaked it stretching my adductors
morning calf flexibility = loose/thick, calves feel so damn thick, been going on for months.
morning adductor flexibility = loose
toenails: a little better, 2 on left foot, 2 on right (black)
feel = great
hours sleep: 7

wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 3 (mi) + 1 (km) = 4 of 50 :ibrunning:

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:30 AM: rxbar, water
07:00 AM: workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs
09:30 AM: workout: bw
09:45 AM: food: 3 x grapefruit, blueberries, water
12:00 PM: very tight ace bandage wrap, compressing the hell out of the injured area .. mostly on until 6 PM - helped alot
12:30 PM: food: beet juice, mixed nuts, lindor chocolate, water
03:00 PM: food: banana, protein bar, lindor, water
07:00 PM: food: char hut: big bite burger (medium) w/ pickles on the side, water
09:00 PM: food: apple cider vinegar shot, trail mix bar, water
09:15 PM: leg drain: 30 minutes


workout: unplanned deload week (grass/hills, rehabbing left quad): 2.5 hours @ mostly walking, very light uphill runs
- https://www.strava.com/activities/1650598231


workout: bw
- ok

3-5sec paused dead hang ng pullups: BW x 8
full dips: BW x 10

5021
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 20, 2018, 09:44:00 pm »
Quote from: seifullaah73 on June 20, 2018, 06:34:48 am
Quote from: adarqui on June 19, 2018, 09:05:56 pm
nice session back.

pistols don't bug your knee? pistols feel risky for me, i enjoy them but my knees feel achier with them.

They don't. After I injured my knee, I couldn't even do one legged squats on a chair. So after letting the pain subside, wrapped it.

Then the chair became a little better slight uncomfort. Then I just gradually progressed from there till I could do pistol squats on a box mid shin high. But my knee felt fine. I think when you first do them like first set it will feel rusty uncomfortable but the following sets no problems whatsoever.

ahh

Quote
Have you tried doing pistol squats on a box and progress the depth from there. That could probably help, I think when you pistol squat straight to the ground atg, then there will be discomfort on the knee because the shin angle is straight and when ascending from the bottom position, the knee has a lot of stress on it.

ya. i've done the box variants, feel safer. the ATG free pistol squats always ended up wrecking my knees, caused all kinds of tweaks/weird pains.

5022
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 20, 2018, 09:33:16 pm »
that program always looks so nuts/fun when logged.. cool to see you back on that.

5023
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 20, 2018, 09:32:30 pm »
Quote from: Coges on June 19, 2018, 10:23:51 pm
Quote from: LBSS on June 19, 2018, 12:41:47 am
Quote from: maxent on June 18, 2018, 08:16:38 am
Quote from: LBSS on June 18, 2018, 05:49:11 am
squat without pause is not a paused squat.

there's a pause .. it's just too short to see from video

lol

Haha yeah I think the point of a pause squat is to pause for at least 1s which would be visible on video. Maybe adjust for a longer pause next time.

every squat is a pause-squat.. i think you're failing to realize the absolute genius of it. :ninja: :trollface:

5024
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 20, 2018, 07:46:12 pm »
Quote from: vag on June 20, 2018, 06:50:44 am
19 June 2018

Bodyweight@session : ??
Soreness : none
Injuries/aches : none

RUN 6km @ 39'9''

Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!



whoooa. sick! :ibrunning:

level-up :highfive:

5025
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: June 20, 2018, 04:03:49 pm »
great clip of Cabada flying.

?taken-by=fernando.cabada

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