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Messages - adarqui

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6841
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 08, 2018, 02:08:11 pm »
crazy how that light calf massage wrecked my calves so much for today.. weird shit going on when I "touch my calves".. feh.

NO MORE TOUCHING MY CALVES OR EVEN STRETCHING THEM. :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed:

only been doing this recently and they've gotten worse since I started messing with them.. just more evidence I should stick to my "leave sh*t alone" approach.

01/08/2018

bw = 146
bw before bed last night = 151
soreness = calves slightly
aches/injuries = calves achy
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 05:30 AM

log:
05:45 AM: food: oatmeal with honey, banana, water
06:30 AM: workout: (4.3 mi total): my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3 :D
07:15 AM: food: almond milk
08:30 AM: workout: (10.05 mi total): moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
11:15 AM: food: big cheese burgers, sweet potato fries, water
01:30 PM: workout: bw
- dead hang ng pullups: BW x 5
- full dips: BW x 5
- calf raises: BW x 20
02:00 PM: food: 2 x banana, water
02:30 PM: water
02:45 PM: leg drain: 30 minutes
03:15 PM: water
05:00 PM: food: 4 x grapefruit, croissant, coconut smoothie, water
08:00 PM: food: huge shredded wheat (3 of them lmao) with honey, water
- really good.. never wanted one of those enormous shredded wheat "biscuits" but it turned out good
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)

stretch:
09:20 PM: stretch: soleus during dishes (~20 minutes of off and on soleus stretch) (felt so damn good..)

icing:
self massage:
leg drain:
contrast showers:
naps:



workout: my dad (70 years old, tennis player) wanted to try a 5k .. lolol .. 5k @ 44:10 .. he was hurting for mile 3 :D
- https://www.strava.com/activities/1346790759

he's got some decent form when he picks up the pace though.. I think this humbled him a bit though, definitely harder than he expected. 8|



workout: moderate speed with full jogging recovery: 3 x 1 mile @ {5:25, 5:32, 5:54 (lol)}, mixing in some strides at the end. Good first session back
- https://www.strava.com/activities/1347037716







Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146),(08,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly"),(08,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly"),(08,"calves achy")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight"),(08,"tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8),(08,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

6842
Football / Re: 2017-2018 NFL Season
« on: January 08, 2018, 01:53:21 pm »
i personally thought that intentional grounding call against Carolina was B.S... sh*t call.. way too close to call something like that.

https://www.msn.com/en-us/sports/nfl/the-refs-thoroughly-botched-the-end-of-the-panthers-saints-game/ar-BBI4fD4?ocid=sf

6843
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 08, 2018, 12:57:57 pm »
man fu*k UPS. :ninja: :trollface:

Scheduled Delivery:
Wednesday, 01/10/2018 , By End of Day

Last Location:
Arrived - Hialeah, FL, United States, Sunday, 01/07/2018


They (spikes) are like 50 miles from me, since Sunday. Bastards.

6844
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: January 08, 2018, 12:46:45 pm »
Man. All Eliud Kipchoge does is drop gems.

?taken-by=kipchogeeliud

NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.
NEVER LIE TO YOURSELF.

6845
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 08, 2018, 12:24:18 pm »
My dad wanted to see what he could run in a 5k today .. so i ran (and walked while he ran LMFAO) with him. He got 44:10 at almost 70 (in a few days). He wanted to know how fast other guys his age ran it at some of these races, so I checked one of the big races:

1st place in 70-74 for the 2017 Tamarac Turkey Trot was 21:53 @ 7:03 min/mi pace............... ahaha. That's serious. Guy is 74 too.

He thought he was going to get like 30 minutes so, he was humbled. During the first mile he's like, "what's our pace?", and I go, "you sure you want to know"? It was 16:XX min/mi pace at that point haha.

Anyway, he's got some good form when he picks up the pace/tries to push it. So he could probably make a ton of progress and get some top3's in 70-74 if he wants. He hit 9 min/mi pace a few times and it looked good, but you can tell it was creating lots of acid.

He's in decent shape from tennis though. I'd say he's petty athletic for 70 that's for sure.

 :trolldance: :trolldance: :trolldance:

 :ibrunning: :ibrunning: :ibrunning:

6846
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: January 07, 2018, 08:54:48 pm »
Quote
Biya Simbassa graduated from the University of Oklahoma before he’d come close to his potential at 10,000 meters. His modest best of 28:42 limited his post-collegiate choices, and the quality of races he could gain entry to. Simbassa joined Team USA Minnesota where he started building his mileage and fitness. Seeking altitude and more training partners, he joined ADP in November 2016. Within seven months, he’d improved by over a minute to 27:45.

Simbassa’s experience highlights a key ingredient in ADP/WCAP’s training success: critical mass. One of the hallmarks of Kenya’s running culture, and a factor in its success, is the sheer number of hopefuls taking part in the Thursday tempo run or Tuesday track session. On any given day on the dirt roads of Kenya, 40, 50, 60 runners show up for workouts. Big names and no names—there’s always someone who will push the pace, always someone faster to chase. There’s motivation to show up and keep up, lots of brethren to share the pain and the victories. At any given time, some will be injured or traveling or taking a break, but there are plenty to take their place.

Quote
He (Paul Chelimo) bristled at the suggestion he was not fully American: “I could have gone to any other country and been rich, but I love America. When I put on that [Army] uniform, I’m ready to die for this country. Many people here are not ready to do that.” He said winning medals for the U.S. motivated his 110-percent effort.

Quote
For example, Simmons pointed out, white South African runners Mark Plaatjes and Colleen De Reuck, who became U.S. citizens, weren’t subjected to the African-born prefix, nor was Alberto Salazar referred to as Cuban-born during his competitive days. But ADP/WCAPers are often qualified in the media as Kenyan-born or African-born.

“I have friends who call it the African Distance Project,” Michael Jordan said. “No one calls Kyle Merber Irish-American but they call me African-American, and my teammates Kenyan-American. You’re in this weird place with this label in front of American, like a subcategory of American. Not fully American.” Jordan said the naturalized Americans in the group feel some pressure to prove their American-ness, and have been criticized, usually anonymously, for speaking Swahili.

^^ yup

Quote
Simmons is a purist. He looks for people who want to run for the love of running, just as he wants to coach for the love of seeing people improve. He said he’s never recruited in his entire career. “If you do a good job, athletes will want to be part of the program. With this group, the opportunity to train with the best is motivation; there’s no need to recruit.”

https://deadspin.com/how-a-small-time-training-group-and-an-army-program-cha-1797614412

6847
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: January 07, 2018, 06:38:29 pm »
Quote from: fast does lie on January 07, 2018, 01:27:09 pm
Maybe today is the day for a 295 x 12 ? or 315 x 8 to 10?

Not sure, horrible conditioning.....

maybe i should jsut attempt 405 x 1..... 20+ lb than my biggest attempt of 385..... if i actually believe i can make it, than i might actually make it.... lol

but if i dont believe i can make it, it's going to be a big CLANK (sound of the bar hitting the pins!)

the beauty of safety pins. :ninja:

if you fail at least it might be a good eccentric.. that's how i used to view it sometimes on max attempts. hah. i liked hitting them more comfortable eventually though (safe 1RM's - no psyche up/not a true max), less draining & safer.

6848
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 07, 2018, 03:31:47 pm »
from a few days ago, that red marking (with pen) is where the "knot is" in the muscle.


6849
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 07, 2018, 11:10:48 am »
every physique selfie you post, you always look bigger and bigger and bigger. looking NFL-esque.

6850
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 07, 2018, 11:05:57 am »
numbers all over the place.. lol.



history:


6851
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 07, 2018, 11:04:14 am »
complete rest.

legs feel crazy good, except for that spot on my left calf.. feel it a little.


01/07/2018

bw = 146
bw before bed last night = ?
soreness = calves slightly
aches/injuries = ankles achy slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly
feel = good

wakeup = 07:30 AM (slept in, :wowthatwasnutswtf:)

log:
08:00 AM: food: shredded wheat + honey + almond milk, banana, lots of water
01:00 PM: food: sauteed yam in olive oil/pink sea salt, goat cheese chicken wrap, tons of water
02:00 PM: nap: 1 hour
06:00 PM: food: sea salt pita chips, variety pack hummus, water
06:30 PM: massage: some light calf massage (L & R), shouldn't have done it but did anyway
07:30 PM: food: banana, almond milk, water

stretch:
icing:
self massage:
06:30 PM: massage: some light calf massage (L & R), shouldn't have done it but did anyway

leg drain:
contrast showers:
naps:
02:00 PM: nap: 1 hour



Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145),(07,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao"),(07,"ankles achy slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)"),(07,"slightly tight")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5),(07,07:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

6852
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: January 07, 2018, 08:46:20 am »
jack daniels running calc

https://runsmartproject.com/calculator/

6853
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: January 07, 2018, 08:45:07 am »
houston half marathon is going to be crazy fast, men & women.

http://www.letsrun.com/news/2018/01/american-record-alert-2018-houston-half-marathon-going-incredible/

http://www.chevronhoustonmarathon.com/10-past-champions-headline-2018-chevron-houston-marathon-aramco-houston-half-marathon/

also Jake Robertson just got approved for the half. He'll be in it.

6854
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 06, 2018, 07:55:39 pm »
rest/walk.

01/06/2018

bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = back of right neck moderate (disappear when i started walking hard) - lmao
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = slightly tight (left more so)
feel = good

wakeup = 09:30 AM (slept in,  :pissed:)

log:
10:00 AM: food: shredded wheat + honey + almond milk, banana, water
11:00 AM: workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:5), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
02:00 PM: food: 3 x banana, almond milk, lots of water
04:30 PM: food: a bunch of orange chicken, sea salt pita chips + variety pack hummus, brie and crackers, lots of water
07:30 PM: food: banana, almond milk, water
09:15 PM: food: banana, almond milk, water


stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:

workout: fast walk, legs strong: 9.4 miles (876ft elev) @ 2 x flat (grass, 13:54, 12:59 :personal-record:), 3 x hill #1 (16-17:XX, best=16:43), 1 x hill #2 (18:41, steeper), 2 x flat (grass, 14:XX) - fastest walking mile on grass
- https://www.strava.com/activities/1344026234

legs seem adapted to walking these hills already. hehe. will mix running/walking them next week.



Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146),(03,144),(04,145),(05,144),(06,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none"),(05,"none"),(06,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none"),(05,"left knee slightly (probably from locking my knees out :D)"),(06,"back of right neck moderate (disappear when i started walking hard) - lmao")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose"),(05,"loose"),(06,"slightly tight (left more-so)")]
- FORMAT: (day, general flexibility)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7),(05,06:00AM,7.5),(06,09:30AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

6855
Football / Re: 2017-2018 NFL Season
« on: January 06, 2018, 07:48:04 pm »
MARIOTA IS THE KING. what a block.

epic come back. wow.

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