Adarq.org

interesting video.. kid goes from decent vert (second half of vid) to getting up like sh*t ..
 the difference a day makes. could have blown himself out hard jumping max like that.

also lobs vs dribble up.

even in his good jumps, he looks "heavy".

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

Quote from: adarqui on October 25, 2017, 10:25:09 pm

yo! how's it going? :/

not great! worked out like two or three times since last post, a bit of running, nothing really last few weeks though. feel crappy. travelling w/ gf for a couple of weeks soon, though, so will hopefully restore rhythm there. adjusting to full time has been rough. i've got a bit pudgy again. probably not gonna log until back from trip. missed this place but felt unable to get back in the gym and, as such, embarrassed to pop back here :/

didn't see this until now.

02-01-18

Happy new year

Morning BW: 73.2kg

Workout

Run -- 6.1km in 31:02

Fairly easy run in fairly heavy rain. This run included a 24:59 5k, so I guess that's the benchmark for the year.

Legs quite sore today, actually, though not due to any deliberate training. Got back from travels on the 30th, and on the 31st I took the train to visit friends for NYE. I was a bit late so I had to pull out a basically 100% effort 300m sprint to catch my train. Glutes were cramping when I boarded, lol, so I spent first 10 mins of the journey pacing the carriage to alleviate this.

Notes

Present goals -- get back into a workout rhythm and enjoy stuff. Maybe resume weight loss aiming at sub-70kg. Hopefully body comp will improve quite a lot as muscle will come back quickly w/ lifting, I guess?

wb! stick to it. that work/life/training balance can be rough. you know you don't want to "feel crappy" tho so, must solve this puzzle somewhat.

lmao @ 300m ME sprint to catch the train .. rough. should have had your garmin recording

wb wb wb!

complete rest.

the french toast from sunday ... can't explain to you how good this is.





01/02/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight (left more-so)
feel = good

wakeup = 06:30 AM

log:
07:00 AM: water
08:00 AM: food: oatmeal with honey, water, 2 x banana
08:30 AM: icing: left calf ~20 minutes, right calf ~20 minutes. (felt great)
12:00 PM: food: cashews, water
01:30 PM: icing: 25 minutes left back of knee
05:00 PM: food: sauteed yam in olive oil/pink sea salt, bbq chicken, some sea salt pita chips, water
06:30 PM: icing: left & right behind the knee
08:45 PM: water
10:00 PM: food: almond milk, prunes, banana, water

stretch:
icing:
08:30 AM: icing: left calf ~20 minutes, right calf ~20 minutes. (felt great)
01:30 PM: icing: 25 minutes left back of knee
06:30 PM: icing: left & right behind the knee

self massage:
leg drain:
contrast showers:
naps:

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146),(02,146)]
- 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")]
- 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")]
- FORMAT: (day, specifics)

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

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

Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)")]
- FORMAT: (day, general flexibility)

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

Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Bernard Lagat occasionally posts his run data on IG.

8 mile tempo:



7 mile tempo:

a little late..

rest/walk


01/01/2018

bw = 146
bw before bed last night = ?
soreness = none
aches/injuries = upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight (left more-so)
feel = good

wakeup = 09:30 AM

log:
10:00 AM: food: oatmeal with honey, 2 x banana, water
01:00 PM: workout: 1 week off (running deload): light walk: 8.5 miles @ 2 flat, 4 HILLS (646ft total), 2.7 flat ::: planned on doing hills in 2018, curious to see what happens, let's find out -> WHOA @ the GAP times. cool.
04:00 PM: food: orange chicken, mac and cheese, brussels sprouts, fried yucca, plantain, water
05:00 PM: food: chocolate bar
06:00 PM: water
08:00 PM: food: sea salt pita chips, greek olive dip (absolutely destroyed my stomach), lots of water (to try and help)
09:30 PM: food: shredded wheat with honey & almond milk, water

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


workout: 1 week off (running deload): light walk: 8.5 miles @ 2 flat, 4 HILLS (646ft total), 2.7 flat ::: planned on doing hills in 2018, curious to see what happens, let's find out -> WHOA @ the GAP times. cool.
south florida is very flat, but I luckily have some hills near me (2 miles away), which you don't find too often. They vary in height and grade, I think the highest is 50 ft, at max ~30% grade? dno .. there's runnable and power-walkable hills.
- https://www.strava.com/activities/1336347136

I also have a park ~25 minutes from me which has even better hills.

This might improve my strength considerably.. we'll see.

646 feet elevation gain? cool!!!

---

Monthly Tracker: 2018

January (01), 2018

TODO:

Bodyweight: [(01,146)]
- 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")]
- 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)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"tight (left more-so)")]
- FORMAT: (day, general flexibility)

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

Wakeup: [(01,09:30AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

some more photos.

first this one of the lead pack that i'm out of frame, because I was like 10s back. lame on my part. The guy in front is the guy I set my 1km & 400m PR with a little over a week ago. He Hit ~17:21 (i forget) and lead for mile 1. Also got sub 11 for 2 miles, which was both of our plans.



he started out really strong and I held back, no one went with him .. then a few more guys went with him and I didn't chase them, figuring I could catch up in a little bit. Once I realized I couldn't do that, after trying (shortly) a few times & feeling how much extra effort it would be, I kind of changed that plan. It's really hard to catch back up, that's what i've learned the last few reasons. If you don't stick like glue on these fast people, as they separate it just becomes too much extra work to try and catch back up. That extra work feels way more dangerous than just trying to stay with them early on.

he hit 10:54 for 2.

that was his main goal. almost got him 3rd overall. finished with a ~17:21 official.



some more photos:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg138267/#msg138267

easier PR objectives achieved.

first sub 18 5k (17:55 official / 5:46 min/mi, 17:50 watch / 5:45 min/mi) .. 2 mile PR (11:19 -1s lmfao).

cooper's test (2.11 miles) in 12 minutes (5:41 min/mi).

5 km minus 3 mi = 1s speed up over the last 0.1 mi !! So, 5:46 min/mi pace for 3 mi, 5:45 min/mi pace for 0.1 mi.. lol. Had a nice sprint at the end.

3 km @ 10:30 / 5:38 min/mi.