Adarq.org

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rest/walk.

12/14/2017

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = none
feel = great

wakeup = 10:00 AM

log:
10:30 AM: food: almond milk, water, sauteed yam in olive oil/pink sea salt, black tea, few chocolates
03:00 PM: food: some almond milk, few chocolates
06:00 PM: workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
08:45 PM: food: whole foods: mac & cheese, bunch of orange chicken
09:00 PM: stretch: quads @ WF
11:00 PM: leg drain: 30 minutes
12:00 AM: food: non dairy kefir, prunes, white chocolate almond bark, fresh sourdough, water



stretch:
09:00 PM: stretch: quads @ WF

icing:
self massage:
leg drain:
11:00 PM: leg drain: 30 minutes

contrast showers:
naps:


workout: evening speed walk, legs crazy powerful: 1 mi w/u, 5 miles @ 12:XX/hard, 2 miles @ 14:XX/light (great for light effort), testing my endorphin racer v2's for walking - they are fast
- https://www.strava.com/activities/1314338535/overview

endorphins are very fast.. if they hurt my heel when I walk hard/fast, they are usually fast shoes (for walking) and usually for running too (but can actually be too intense for roads). My saucony carrera's are a great example, fastest shoes I walk in, can really hurt my heel. For running, I fly in them but, more so for springs. Very hard to run distance on the roads with them. So endorphin v2's feel a bit like them, but less intense (a bit more supportive in the sole).

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Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: scoobychau link=topic=2050.msg137899#msg137899

As for my girl, I am helping her massage the back of her knee daily, seems like some sort of dull nagging pain, nothing sharp. Will rest for 5 days before the race on Sunday.

Scoob, I remember you posting something asking whether your daughter should be trained or not - I didn't post anything as I think, ultimately, it's the parent's choice. But, I DON'T think a young kid should be competing to the point of getting injuries doing their sport. That seems crazy to me. So, my opinion is to strongly reconsider why she's doing it.

The key here is, training/competing through injury IMHO. So I agree that if there's stuff going on, it's time to shut it down for a while. And in this specific case, within the last week we've learned about achilles insertion pain and pain behind the knee. It's good at least that you are forcing her to rest for 5 days - no running. But going right into a race, you just have to be overprotective. If she feels fine, no problems, then I dno, sounds like it could be ok. But if there's stuff going on, opting out of a race could be a good idea.

Experiencing some injuries as a result of competition/practice etc, even at such a young age, does happen. I mean just from myself, I broke a finger at 8 or so playing basketball & was always getting hurt, stuff like that. I see little kids getting hurt all the time playing pee-wee football at the local park. With contact sports, there's definitely risk. For non-contact sports though, acquiring injuries, especially from overuse/too frequent high intensity perhaps, definitely needs re-evaluation. Because at this point, it's often directly related to training itself - too much / too often / too hard etc.

Scooby the hip thrust thing is not a great use of your time. The guy Brett who popularised doesn't even stand by it anymore. He set training knowledge back decades with that dumb exercise, hope you're not wasting your time in vain.

I don't like hip thrusts either, or the kneeling-to-jump stuff. It is a prescription of his coach though, can't just cut it out as easily, especially if the coach finds it so effective - which could be the case for his coach specifically & of previous clients responding well to it. Also, if hip thrusts are useless, probably not too much harm in performing them towards the end of the workout -> waste of time but nothing detrimental i imagine.

pc!

15/12/12
Strength session- 75% week

Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set 

hah. 100%.

happens with running too.. posture improves instantly and you run faster, always worth taking note when that happens too, so you know what to do when the females aren't around. lmao!

such a beautiful shot.

Damn!! Sub 5. Another big achievement added to the bag of achievements.
good job.
 

Thanks so much seifullaah!! and ya, dunking/vert + running is a solid bag of athletic achievements haha!! I guarantee no one i've ever run against, has ever jumped as high as I have ... I've thought about that a few times recently, and it actually gives me a bit of a boost, from the perspective of: man if I just work hard and truly push myself, I should be able to achieve even greater things with running than I did with jumping. That same line of thought can be applied to several members of this forum too, not just me. Got to get after it, but also need to stay healthy and be smart!!

peace man!!

Quote from: adarqui on December 13, 2017, 03:13:10 pm

Indoor 600m WR:

1:14.91

 

 

race day!


12/13/2017

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = back of left knee/left calf a little tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight, right ok
feel = great

wakeup = 09:00 AM

log:
09:30 AM: food: almond milk, water, sauteed yam in olive oil/pink sea salt, 2 x banana, black tea
- bananas wrecked my stomach initially, but helped me empty out fast..
10:30 AM: leg drain: 30 minutes (felt great after this)
01:00 PM: food: anthony's pizza: 4 small slices of tomato basil mozzarella, 5 chicken wings, sweet green tea
04:00 PM: food: 1/2 english muffin, 1/2 sweet green tea
05:15 PM: workout: walk to race, warmup, race: 4:58 (-5s) & 3rd overall!
08:30 PM: food: cookies and cream milk shake
10:00 PM: food: some chocolates, 5 chicken wings, bread

stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes (felt great after this)

contrast showers:
naps:



workout: walk to race, warmup, race: 4:58 (-5s)
- 3rd overall!
- 

soo.. got it "done". Feels great to just get into that territory, reminds me off my first 11' touch on a vertec, except for that PR I knew I was "nearly maxed out" (at the time), hit 11'0.5" the next week IIRC .. but then it was hard af after that. As for today's result, I definitely have WAY MORE in the tank. Finished the race very strong, never had acid in my legs, only some acid in lungs or just cold air - not sure, kicked decent, made a few mistakes (mainly slowing down too much approaching the uturn) but still enough to run a good race. Anyway, I should be able to hit sub5's all day eventually, that's the goal. This shouldn't be some number I have to struggle with, I need to turn it into a "moderate effort" result, with max effort being in the 4:3X's.

official results: 4:58.170
- watch estimate: 4:57 (strava)

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6317



Didn't realize how close #4 and #5 were until I saw the results when I got home. Seems like I lucked out a bit because I thought I was by myself, by ~3s or so. Regardless, kicked ok, but not max. My only regret was just not pulling a max kick out, could have definitely closed the gap even more on #2, who I gained on in the last 400m. 3-6 was really close.

#1 just dusted everyone (4:32.40)

I got boxed in a bit in the start again, and by the time I got into the clear he had a ~15m lead or so .. So instead of catching up, I stayed back and figured i'd make sure to battle for top 3. Worked out decent.

The top 2 guys are both D1 FAU runners:
- http://www.fausports.com/sports/m-xc/mtt/lachlan_shiver_1024648.html
- http://www.fausports.com/sports/m-xc/mtt/sean_barone_1055211.html

Anyway they were good dudes. Got a big handshake/hug combo from both of them, respectful athletes.. ie, they didn't just ignore everyone else.

I wasn't hurting at the end, felt great .. well other than my throat, breathing in that cold air rubbed it raw or something. HEH.

Got a milkshake after:



And here's my plaque:




strava:
- https://www.strava.com/activities/1313279879

other:
- 1k = 3:04, what I ran sunday lol




warmups were so easy, so relaxed, and low 5/sub 5's.. new i'd be flying.
















^^ bet I ran a ~67 or something for the first quarter mile of that race.. and i'd have thought I ran a 1:14 or so.. excited.











nice..... need to get that km under 3 though.. hopefully before 2017 is over 8|




OH BTW. Look at how wrecked the starting line was before I & a few others moved in .. I actually helped the #1 guy get to the front. He asked an 8 year old kid if he could get in front of him, and the 8 year old shook his head no. I told the kid, "hey, he's asking you politely for your safety, there's alot of fast people here and they don't want to run you over".. then the kid moved back. Ridiculous. The race organizers need to help out with this stuff.. I had to also ask a few more kids to move over who started blocking me before the race started.






Also a photo of me with someone i run with on occasion, he finished 10th I think. No speed work and hits 5:21 hehe. He wants to hit sub5 so bad, but, he's just not hitting the track. He could hit it if he got in one speed session a week. He wants to hit the track more with me and this other guy I made friends with "Eddy" (very fast guy 4:59, also insanely fit, did a 100 miler, and he's like high 2:4X-low 2:5x consistent in marathon or something, at 40).



his phone quality camera needs improvement!


One of Tom's friends predicted i'd run 5:11 this race....... I told him i'd crush that.. Saw him at the race and he was shocked.. lmfao.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

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

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

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

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)