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Messages - adarqui

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6451

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: February 23, 2018, 08:45:20 pm »

rest/bw

02/23/2018

bw = 143
bw before bed last night = ?
soreness = calves slightly:
aches/injuries = right pinky toenail, right hip flexor barely, top of right foot slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 7

wakeup = 04:30 AM

log:
04:45 AM: food: oatmeal + honey, water
06:15 AM: workout: morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: wholefoods: 2 x egg sandwich, orange juice, water
11:30 AM: food: work life: coffee + 5 cream + 2 sugar, rxbar, water
01:30 PM: food: chicken chop w/ brown rice, a few chips/guac
06:00 PM: food: rxbar, water
07:30 PM: food: chicken soup, whole wheat french bread, vegan fudge brownie, banana, water

workout: walk + bw
- 06:30 AM

morning light-to-mod progression walk: 16:XX to 13:XX ::: calisthenics afterwards (dips/pullups/lunges/calf raises) ::: breaking in heavy distance shoes
probably going to try doing my long run in these Brooks Hyperion's tomorrow... scary considering they are 3oz heavier than what I normally run in, but they are still crazy light for a distance shoe (~6 oz). I need to break them hard & get them down to ~5.x oz.

S1: 3sec paused dead hang ng pullups: BW x 11
- felt my left groin alot on this first set of pullups. that long, completely stretched out dead hang seems to have overstressed it.. hopefully it's nothing.

S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 20
S1: neutral calf raises, back extended/hips locked: BW x 30
S1: 5sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 11
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 20
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 5sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 11 (dead)
S3: standing single leg abductions (partial at the top - harder): x 20
S3: close calf raises, back extended/hips locked: BW x 30
S3: 5sec paused forward walking lunges: BW x 10 each leg

fairly strong, a little tired.

bumped up my paused lunges to 5sec, felt it nice in glutes/quads.

6452

800m+ Running and/or Conditioning / Re: Misc Running Photos

« on: February 23, 2018, 12:51:06 pm »

6453

800m+ Running and/or Conditioning / Re: The Misc Running News Thread

« on: February 23, 2018, 12:50:12 pm »

Wilson Kipsang this weekend in Tokyo, I think.

6454

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: February 23, 2018, 05:17:32 am »

Quote from: Coges on February 19, 2018, 02:23:16 am

Quote from: LBSS on February 19, 2018, 12:39:48 am
she should start a journal on here, i'm tryna see how much work that is. what's her training schedule look like?

The two worlds must not collide haha

ya i've thought about following her on strava but didn't kinda because of that.. haaha.

she's definitely honorary adarq.org status.

Quote

Just asked her though and it was 11-16 hours per week of training which includes an hour of a body balance class, 1 x strength training session and a game of netball.

All other training is HR based training and there's usually 3 run/ride/swim each per week with an additional run off the bike on Sat. Sun was the long run day and Monday was a complete rest day. It's a program she paid for from Training Peaks. Lots of zone 2 & 3 training with multiple efforts thrown in with a few rides in Z2 with Z4 efforts. She said the training wasn't that hard. It was just getting the consistency of doing it and sticking to the plan. She just said it was fun. Probably completed 90-95% of all sessions that were programmed.

She plans to get some more strength sessions in and try to add some muscle over the next couple of months which will no doubt help her in each discipline.

Quote from: Coges on February 18, 2018, 10:49:42 pm

Quote from: LBSS on February 16, 2018, 04:27:39 am
Quote from: Coges on February 15, 2018, 05:41:10 pm
Hapkido class last night. 90 minutes of pure sweat which was cool but copped a knee right on my left VMO which is currently killing me. Massive corky. I was planning to take the weekend easy anyway so it probably won't hurt me too much. My wife is doing a 70.3 on Sunday so we're getting geared up to go away for that. Can't wait. Now that I'm more interested in triathlon it'll be a lot more interesting than the last one where I was there purely to see her run past every 1-2 hours.

bad ass.

She is. She finished in 5:39 which is 8 mins faster than last year and on a harder course too.

1.9k swim- 37 mins
90k ride- 2:57
21k run- 1:57
Transitions- 7 mins

Pretty stoked for her. Lots of training went into this and she's getting better so it's a great boost to know she's on the right track.

awesome.

6455

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: February 22, 2018, 03:40:12 pm »

track day!

02/22/2018

bw = 145
bw before bed last night = ?
soreness = calves slightly
aches/injuries = right pinky toenail (moderate), left groin somewhat (old injury/issue that seems to have been resurfacing lately, hurts when i do a crunch out of bed/cough etc, i've had this alot in my life, been bugging more & more lately, i think pullups exacerbated it)

, after track: right hip flexor slightly, top of right foot slightly

cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = ok
hours sleep: 8

wakeup = 06:30 AM
- slept in unfortunately!
- back on track tmw

log:
06:45 AM: food: oatmeal + pink salt + tons of honey, water
08:45 AM: workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
11:00 AM: food: gu, water
11:30 AM: food: char hut: chicken sandwich loaded up, chicken on a pita loaded up, birch bear, water
12:30 PM: food: black tea
02:30 PM: food: water w/ lemon
03:00 PM: major toenail trim
08:00 PM: food: dinner: sauteed yam in pink salt/olive oil, 3 x toasted sourdough in spanish olive oil/black pepper, prunes, protein + almond milk, water
08:30 PM: leg drain: 30 minutes

workout: morning mixed speed: started too late (very hot), calves sore: 13.x miles: 3 mi w/u, 8 miles mixed speed (lots of short fast stuff), 2 mile c/d ::: dropped a 5:49 mile in there during the fartlek, lol. ::: haven't hit 16 mph in a while, so that's cool.
- https://www.strava.com/activities/1420723035

6456

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: February 22, 2018, 03:27:49 pm »

Quote from: LBSS on February 21, 2018, 09:29:46 am

~~- run x~~
abort! abort! left hamstring tightness. read the exchange between joe and adarq about joe's tightness issue and decided to bail after less than half a kilometer. will stretch gently but otherwise time to invoke AERS.

but

@ AERS.

and ya, if tightness is getting worse during a run, never a good sign from my experience. The biggest problem that poses is: changes up your form, causes other muscles to compensate/do more work, ends up resulting in more issues. The best example I have for that is, if calves are injured, hamstrings will do more work -> causing hamstrings & other crap to get wrecked. If hamstrings are wrecked, calves will do more work, causing calves to get wrecked. I've experienced both of those. Makes sense too from a knee flexor perspective: one set of knee flexors becomes hurt, another set does more work, this new pattern isn't used to that and all kinds of problems can end up surfacing from this chain reaction.

If stuff feels weird, I personally say go for a light walk instead (<= 60min), hit up some non-exacerbating strength work, or just rest.

It seems that avoiding running through "impaired gait" is extremely important.. that's just what i've come to realize through trial & error.

pc!

6457

Progress Journals & Experimental Routines / Re: warpspeed to the new scenario

« on: February 22, 2018, 03:21:53 pm »

Quote from: Joe on February 22, 2018, 06:02:44 am

22-02-18

Workout

Run -- 4.6mi in 38:54 [8:34, 8:12, 8:21, 8:31, 8:42 pace]

Notes

Tailwind out, headwind back on this one. Knee/calf thing seems fine. Noticed it very mildly towards end of run, but no clicking, pain or sensation when walking up stairs/bending knee, so I'm hopeful. Shall see what's what tmrw.

Average pace sub 8:30 and avg HR sub 150, that's a nice and new combo.

good news all around!! nice.

6458

800m+ Running and/or Conditioning / Re: Jacked people who run

« on: February 21, 2018, 09:26:22 pm »

From something I posted in ChrisM's journal:

Quote from: LBSS on February 16, 2018, 06:17:01 am

i think when i'm done with my running phase it'd be fun to go for chrism-lite. gain 15-16 pounds, get strong, lean out, jump around.

gain 15-16 lb and still run

I met this guy recently @ the half, who i've known on IG. he's enormous, runs marathons/halfs etc. He's pretty big, even bigger/more diesel in person.

He's trying to run a race every weekend for 52 weeks, and at least 1 half or full a month.. and he's huge. LMAO.

Damn, he's gained a TON of weight since his first IG post.. and he runs alot. He runs nice and slow/relaxed *I think*, just out there enjoying it. A little different from how we get speed obsessed.

Sorry, quick hijack.

dude is huge. lmao.

6459

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: February 21, 2018, 05:44:03 pm »

rest day.

02/21/2018

bw = 143
bw before bed last night = ?
soreness = calves moderate

aches/injuries = right pinky toenail somewhat, right hip flexor barely, left calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired
hours sleep: 8

wakeup = 06:30 AM
- slept in

log:
06:45 AM: food: banana, water
07:30 AM: workout: bw
08:30 AM: food: protein + vanilla almond milk, water
09:00 AM: food: fried egg atop toasted sourdough rye, sauteed mushrooms, 2 x banana, water
12:00 PM: food: work life: coffee + 5 cream + 2 sugar
04:00 PM: food: uncle julio's: 3 x chicken enchiladas, chips & salsa, 2 x water w/ lemon
08:30 PM: food: 2 x oatmeal, prunes, water

photos came out dope:

?taken-by=andrewdarqui

?taken-by=andrewdarqui

workout: bw
- 07:30 AM
- good session, tired/sore though

S1: 3sec paused dead hang ng pullups: BW x 11
S1: full dips: BW x 14
S1: standing single leg abductions (partial at the top - harder): x 25
S1: neutral calf raises, back extended/hips locked: BW x 25
S1: 3sec paused forward walking lunges: BW x 10 each leg

S2: 3sec paused dead hang chinups: BW x 10
S2: full dips - split stance: BW x 14
S2: standing single leg abductions (partial at the top - harder): x 25
S2: wide calf raises, back extended/hips locked: BW x 30
S2: 3sec paused forward walking lunges: BW x 10 each leg

S3: 3sec paused dead hang wide pullups: BW x 9
S3: full dips: BW x 14
S3: standing single leg abductions (partial at the top - harder): x 25
S3: close calf raises, back extended/hips locked: BW x 30
S3: 3sec paused forward walking lunges: BW x 10 each leg

pullup variations & dips were solid!

nice. strong.

calves got way more sore after this session.

My last few track session's GPS data, haha. looks cool: 15, 17, 20 mi respectively:

6460

800m+ Running and/or Conditioning / Re: Misc Running Photos

« on: February 21, 2018, 05:11:59 pm »

6461

800m+ Running and/or Conditioning / Re: Runners to learn from

« on: February 21, 2018, 05:09:15 pm »

Quote

jake_robertson_htbz Great last Fartlek session with the boys before I travel to Japan🇯🇵 next week.
Session 10 × 2 mins @ 2.58 - 2.54km pace
10 × 1 min @ 2.50 - 2.40km (1 min recoveries @ 4.20 - 4.00km pace.

6462

Bios / Re: Animals

« on: February 21, 2018, 12:46:24 pm »

6463

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: February 20, 2018, 04:35:41 pm »

someone snapped a photo & some video of me at the end of the half! lool. cool.

he's one of the guys who helps run/organize that Loco Rio stuff, former marine etc.

6464

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: February 20, 2018, 04:33:50 pm »

track day!

02/20/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = right pinky toenail alot (had to "fix" it before running this morning, yanked out a small piece of toenail), post track: toenails wrekt.
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
hours sleep: 7

wakeup = 04:40 AM

log:
04:55 AM: food: oatmeal + honey + pinksalt, water
05:45 AM: workout: recovery + light speed: 3 miles of intervals w/ Loco Rio + 12 miles of speed play on the football field (33 x ~120m @ mostly sub5 life) / ~15% speed + ~85% light jog ::: legs were poppin. must nurture my nature. wrd. SCRIBBLED ON THE TRACK B.
08:30 AM: food: rxbar, water
09:00 AM: food: wholefoods: berry smoothie + whey, egg sandwich, water
02:00 PM: food: 2 x banana, basmati rice + spanish olive oil + pink salt + black pepper, 3 x eggs, lettuce, blueberries, raspberries
- this knocked me out so bad
03:00 PM: nap: 1 hour
09:15 PM: food: oatmeal w/ honey, prunes, water

workout: recovery + light speed: 3 miles of intervals w/ Loco Rio + 12 miles of speed play on the football field (33 x ~120m @ mostly sub5 life) / ~15% speed + ~85% light jog ::: legs were poppin. must nurture my nature. wrd. SCRIBBLED ON THE TRACK B.
- https://www.strava.com/activities/1417188712

plan was to go light with a little speed mixed in, deviated a bit by adding more volume of ~100-120m relaxed strides. BUT, made sure to go easy on the recovery jog (~9:XX pace).

last ~120m stride was easy low 4's, so that's cool. My mile/km should be nuts in December if I stay healthy (that's most important). Lots of solid base building going on right now, can definitely feel it in a workout like this.. Cut the workout short just to be safe.

Next hard workout on Thursday.

As far as the weird "must nurture my nature" quote: going fast makes me feel normal. I don't think it's the speed aspect of it, but more-so the opening up of my stride. At slower paces, my strides is way different. When I start opening it up, Kenyan life. Need to figure out how to just hit that stride and maintain it forever. 8|