Adarq.org

recovery day!!!

two very light recovery runs scheduled today, at ninja pace.



10/24/2017

bw = 141
- stuff out of me.
bw before bed last night = 144
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but maybe sick?

wakeup = 04:30 AM
- sore throat woke me up, eek! so just stayed up.. 5 AM tomorrow will be easier.

diet:
05:00 PM: heated up black tea with 5 tspn of cane sugar
- tastes good but feel it
07:00 AM: high fiber oatmeal, water w/ lemon
08:00 AM: workout: light recovery running
09:00 AM: protein + water, coconut water
10:00 AM: red kidney beans with salt/pepper cooked in olive oil, water w/ lemon, 2 pickles
02:00 PM: workout: bw
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing straight leg lifts: x 25
- standing straight leg abductions: x 25
- standing stiff leg calf raises: BW x 25
- standing hip flexion partials at the top: x 30
02:30 PM: saute'd huge yam, avocado, water w/ lemon
05:30 PM: workout: bw
- 5-sec dead hang pullups: BW x 5
- full dips: BW x 10
06:00 PM: coconut water
07:00 PM: workout: light recovery
08:00 PM: protein + water
08:30 PM: 2 x large bowls of cheerios + honey (no milk, just dry lol), bunch of water

yamcado tower.



stretch:
06:00 PM: soleus during dishes
09:20 PM: everything before bed, real quick, hips especially



icing:



self massage:



leg drain:



workout: morning ultra light recovery #1: 3 miles @ ninja pace (12:XX-13:XX) :: ninja pace becomes forefoot

not trying to run forefoot .. but in the process of trying to not make any noise, my toes activate more, and i hit forefoot more, with less heel drop (easier to do with such a slow pace). I find this very interesting.. going to keep experimenting with it, especially on a recovery day.



workout: ultra light recovery #2: 3 miles @ ninja pace (11:4X-11-5X) :: faster in Carrera's, more bounce, lighter

so weird thing..

These Saucony Carrera XC 3's feel a little too big. I ordered the same size as my Saucony Shay XC 4's, but the Carrera's are just a tad bit bigger and I think it's bothering me.

So I just ordered the same shoe, but the black version, in size 12.. Turns out, the black shoe - mind you - the "same" shoe + version - just a different color, is 3.7 oz versus the one i've been wearing which is 4.4 oz..... I love ultra light shoes, so this is great news. Just so weird that the same shoe + version, is way lighter in the black color. Really hoping these size 12's fit perfect.

3.7 oz vs 4.4 oz is an enormous difference.

I have NB MRC 5000 v2's and those are ~3.4 oz or so.. Unreal how light they are, yet they are strong/supportive. I just don't run in them because of the mushy feel & the heel elevation. I like flat, hard soles.



right glute med a bit sore after that 2nd "recovery" run fml
- those standing single leg abductions (which I normally do) are probably the culprit.. those are intense on the small muscles of the hip. I mean I can feel it in the exact spot if i do one right now. I think I just taxed it and that ninja running taxed it more. lame.

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Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

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

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"), (24,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves"),(23,"loose")]
- FORMAT: (day, area)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5)]
- FORMAT: (day, wakeup time, hours slept)

Some guy who saw me jump, told me i dont really use my stretch reflex when im doing a running vertical with both legs, so it doesnt look that explosive.

oh also, be careful listening to people who don't know shit. Not saying this dude isn't correct, but it's a common theme for people who don't know shit, about shit, to give people critique and advice. Makes them feel like they know shit.

furthermore, it's almost impossible not to use your "stretch reflex" in a jump, it's just how counter movement jumps, especially with a runup & plant, work. So.. 

best thing would be to get video if you don't have some footage already.. even then, can be easy to overanalyze it AND analyze incorrectly.

just avoid the traps, is all i'm saying. they are all over the place.

peace

love his videos .. especially since he does them while running lmao:

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

didn't mention this yesterday, so doing so in a post by itself.

yesterday morning, on my way to run, felt a slight feeling in my throat .. after my morning session, felt my throat a little bit sore, but it went away. At night, after my evening run, started feeling it a little more. Anyway, woke up at 4:30 AM with it very sore.

just mentioning here because, prior to yesterday, I had a rest day .. so it wasn't like I was pushing myself hard the day before. Two major dietary change I made, was: eating a huge bowl of cereal, adding tons of honey. Beyond that, I did bite my fingernails that day (like pretty much every day). Finally, though it was hot yesterday, the morning & night were a bit cooler than normal, which had me feeling a bit of a change.

i'm not sure if i'm actually getting sick or not, no other symptoms yet. Usually when I get just a sore throat, I blame my fingernail biting .. it also often turns into a real cold/sickness.

had some black tea + cane sugar, and a lozenge.. might need to get some throat spray.

hoping it doesn't get worse though, hate sore throats. Always fearful of it turning into strep, which I had alot of in middle school. man strep sucks.

edit: oh also, i've made my throat sore from running too btw.. just from the hard breathing & water loss I imagine. I didn't mention that first though, because on the way to my morning run, I felt it.. so no hard breathing yet. But that's always a possible culprit, that air intake with water loss can really hit the throat hard, make it more susceptible to something. I've had minor sore throats a few months ago, that disappear quick, those seemed more related to that.

BW: 88.9kg
Activity:
Misc:
Diet Compliance: 18/18
Mobility:

Rest.......

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Will spend some quality time with the foam roller and the TENs but so far surprisingly no (D)oms?

adapted.

the stuff you're doing reminds me of how I adapted to high volume squatting .. the adaptations were just insane, ie no DOMS after heavy 20's several days in a row, and jumping great the next day. FWIW, I like the more sane frequency you're on - my high freq + high volume + heavy squatting stuff was a bit psycho, but the adaptations were mindblowing nonetheless.

Quote from: adarqui on October 03, 2017, 09:52:55 am

asked a weird question on this Kenya running IG:

Quote

hey, weird question.. but I think you guys would know. Where are all of the "old Kenyan runners" (let's say 60+ years old). For example, I see tons of photos of older runners in the US, mostly recreational obviously.. but how about Kenyans? I mostly see photos of young guys putting in work, which I understand.. but do people 60+ years old still run often & enter races for fun etc? Or do they have problems running as thy get older, due to all of the mileage they put in when younger? Just wondering if you can provide any insights as to how Kenyan runners, which have the most beautiful form & mindset for running IMHO, function as they get old. Thanks alot!

weird but, just wondering about it.. hope they can provide some info.

edit:

wow they came back with some great info.. look at this reply:

Quote

kenya_experience_iten @andrewdarqui Hey Andrew, great question. In summary the answer is that running is are career choice so when it is done with as a viable career option it is done with all together. Very few former runners continue to run just for fun when their competitive days are finished. In rural Kenya there are very very few who run just for enjoyment or health. It is running ares serious training or not at all. In the cities, the emerging middle classes do run as recreation/fun and you see more of what you have typically described from elsewhere. I expect this will grow as Kenya continues to grow economically but it will be a long time until this idea spreads to the rural areas

damn!

Living in a country that's similar to Kenya economically and with a similar national professional sports obsession (cricket in this case), that definitely scans. Many boys play cricket, and there are amateur and pickup cricket games all over the place for young men. But you don't see old people playing. Exercising for its own sake is basically only for the rich and foreign-educated or raised. The gym my gf used to take yoga clients at charges something like $500/month (!). There are people here who can pay that without blinking but not that many. I met a muscle-bound dude last weekend who owns a coffee shop near my house and also a luxury car importer: he's generationally loaded, and good for him. Even middle class people never, ever look like that.

But as the middle class starts to emerge, exercise is spreading as a hobby. The track I run at is in a very rich area but not all the people there are wealthy: plenty show up in old cars or on cheap motorcycles. I saw some young guys doing boxing training together and there are a couple of MMA-type and other gyms in less-than-rich neighborhoods. That will only grow as time goes on. It's only a matter of time before someone opens a Crossfit box here, IMO, and before yoga spreads from the foreign/rich to the middle class.

But that will happen independently of the national sports obsession, much like the response you got from Kenya on IG. Cricket is linked to national identity and aspiration. Casual exercise is linked to leisure time, to sedentariness and the accompanying weight gain and anxiety, and to disposable income.

great post man & thanks for the info!

It's easy to forget, living & growing up in America, that much of the world doesn't have these luxuries: exercise for fun, easy access to good food & clean water, easy access to incredible training facilities around literally every corner, a culture with hundreds of different sports etc.

also regarding middle class people not being muscle bound, it really is an incredible contrast to the US, where even people who can probably be considered living in poverty, can be fairly huge (muscle, fat, etc). I remember they used to have "30 cent cheeseburger wednesdays" at McDonalds, I think. I mean that's ridiculous. Access to "lower quality" food can be pretty easy & cheap: top ramen, pb, protein powders, fast food/junk, foods loaded with sugar/fat .. easy sources of calories. Plus you have gyms everywhere, or people who have garage gyms.

But ya it's good to hear exercise is spreading to the middle class & "below" in these countries. It's good for the economy overall, but beyond that it's just a good outlet. I mean just one example, in the US you can make a living just training/teaching people how to exercise for fun. I mean that in itself is incredible when you think about countries where people don't exercise for fun. I was at the park last night, and this guy had ~15 women (probably moms) doing calisthenics & cardio. He's probably making some decent money doing that a few times per week, those mom's probably feel better & have expanded their circle of friends, they also buy equipment (yoga mats, shoes, workout clothes) and probably try to clean up their diets, health & fitness improves etc. Then they also pass some of those habits off to their children. So just good all around IMHO. The scale of that in the US is *enormous*.

word! pc!

Yeah I guess what I meant is that aggression is a given, if you're trying to jump like a pro athlete, you better be aggressive....

I guess i'm not good at assessing one's aggression, to me if you're trying to fly than you already have the aggression factor engrained in you.....

Wow Eddie has springs in his joints.... he lets it all out on his takeoffs seems like while chill before that.....

quick post, need to sleep.

but ya that's my point: i'm not sure how one can be truly aggressive, if they are second guessing themselves, always tinkering with technique, etc. I personally feel those things interfere with ones ability to produce maximal effort, ESPECIALLY if one is consciously changing technique, or trying to alter it during movements that are intended to be maximal effort. So that's why my stance is to shift away from that, instead just be confident in your jumping, and absolutely crush it. Get really amp'd up, visualize more intensely, get the goose bumps bumping, grit your teeth together and grr like ur going to 1RM max PR attempt, and put everything into your jump.. and if the jump sucked, fuck it. there's another one 60-90 seconds later, crush that one. you vs gravity mindset. There's just alot of mental game in addition to the training, it's a battle. And if it doesn't happen that session, well there's another session 2 days later perhaps, etc. It's just a non stop assault on your limits, until your body sets new ones, repeat.

so I guess that's what i'm getting at.

also, the things like yelling, grunting, certain kinds of music, different types of environments (game situation like you mentioned for example) .. may work for some people, not everyone. So there's all kinds of other things that one can adopt, to help get their CNS firing maximally ..

ok sorry quick post.

sleep.