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fast does lie

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Re: ADARQ's journal
« Reply #7245 on: July 30, 2017, 04:22:57 pm »
+1
Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- less of a brute force approach, more of a let it come to me approach.

One of my long term goal is also to be like one of those kenyan marathon runners that can run for days without stopping. Must be nice to run at a decent pace and feel like you're walking on water light. Would be a great experiment to see how well the human body can adjust from being a chain smoker at one point to being a well adapted marathon runner.
« Last Edit: July 30, 2017, 04:24:33 pm by fast does lie »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

adarqui

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Re: ADARQ's journal
« Reply #7246 on: July 31, 2017, 03:04:53 pm »
0
Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- less of a brute force approach, more of a let it come to me approach.

One of my long term goal is also to be like one of those kenyan marathon runners that can run for days without stopping. Must be nice to run at a decent pace and feel like you're walking on water light. Would be a great experiment to see how well the human body can adjust from being a chain smoker at one point to being a well adapted marathon runner.

cool. I imagine that's what the "runner's high" is all about - feeling like you're just floating. Seems to happen in the longer distance events. I've never been high so I don't really understand it from a "high" perspective.

you'd be surprised how many people do stuff like that though.. people who just can't take it anymore & turn to long distance running, and completely transform. Not saying they become elite level or anything, just that they radically transform - no more cigs, alcohol, drop tons of weight, eat clean, become running addicts etc.

distance <X> (cycling, running, swimming, etc) can be pretty transformative. it's also a great way to just "detach" temporarily, from every day life.

elite distance running is so beautiful.

cool though, do it.

adarqui

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Re: ADARQ's journal
« Reply #7247 on: July 31, 2017, 03:40:19 pm »
+1
07/31/2017

BW = 158
soreness = calves (right especially)


walk:
- 12.0 mi in 2h57m
- no reading, raining too much
- everything easily under 15 min/mi
- walked at basically the same effort as yesterday, but was way faster.. just felt way more powerful.
- didn't need to shut anything down either, felt good.





a photo of some palm trees in the stormy weather, love how it came out:





funny the difference in leg power a day can make..

yesterday's walking miles:



today's:






had a really good snack after that walk.. 4 x whole foods sourdough bread: 2 x toasted with butter, 2 x untoasted with goat cheese ... and milk + protein. It turned out to be such a damn good snack.. the toasted bread+butter & untoasted bread+goat cheese really complemented in each hehe!!



light bw:
- ng pullups: BW x 9 (5 fast, 4 dead hang)
- full dips: BW x 12
- standing straight leg raise: x 20
- standing straight leg hip abduction: x 20
- calf raises: BW x 40
-- nice glute burn
- pushups: BW x 30

adarqui

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Re: ADARQ's journal
« Reply #7248 on: August 01, 2017, 01:04:28 pm »
0
08/01/2017

bw = 160
soreness = calves slightly (right more-so)
aches/injuries = 2nd toes - blisterish on the front of the toe, right big toe callus a little

feel pretty good though.


speed work - walk back recovery:
- ~8:30 AM - ~11 AM
- felt pretty good, got in a bunch of quarters. the most since coming back from injury.
- legs were absolute toast by the end.
- i'm handling the Florida heat/humidity pretty good too, which is a good sign.
- my top speed was actually lower than expected. I did hold back somewhat on my initial quarters - so to not completely blow myself out.. probably explains it a bit.
- had a nice 0.26 mi @ ~4:52 pace
- no socks: decided to go no socks, then changed my mind, put on my slippery socks, and when i got to my workout area, took the slippery socks off. man, feet actually felt really good with no socks. I think some of the blister-ish things on both of my second toes might have felt it a bit more without socks, but, overall I think my feet were fine.
-- I feel like I have alot more "grip" in my shoes, without socks.. especially compared to my slippery non-friction socks - these socks suck so bad.. my NB non friction socks are perfect, these other ones I got from "Dicks Sporting Goods" are horrible.
-- going to experiment again with no socks, probably on Sunday .. then I might just make it my norm for speed work.
lower back sore after this session.







Had a nice meal afterwards:
- watermelon with lemon juice, black tea (teas tea), grape fruit



Should get my replacement jump rope soon.. can't wait TBH. Miss running jump rope.. Going to keep my intervals to around ~5-10 minutes, with walk back recovery, in order to try and prevent my left shoulder (which has some scar tissue from boxing) from flaring up.

Running jump rope is one of those "special methodologies" imho:
- gets you on your forefoot naturally
- increase HR like crazy (arm exercise) even at a slow moving pace
- low impact, soft bouncy stimulus
- shoulder power/speed/conditioning
- coordination/timing/rhythm



calisthenics:
- 7 PM
- got lit up by mosquitos
- chinups: BW x 9
- dip variation: BW x 10
- straight single leg hip flexion: x 20
- straight single leg hip extension: x 35
- pmghr bench, quarters: BW x 6
-- much better than expected .. felt great

adarqui

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Re: ADARQ's journal
« Reply #7249 on: August 02, 2017, 10:22:32 am »
+2
some of these flying boxing glove photos I took, came out pretty cool IMHO .. my old sparring gloves.




adarqui

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Re: ADARQ's journal
« Reply #7250 on: August 02, 2017, 10:01:49 pm »
0
Some misc links to past workouts/races on my 2016 PR run. I might dig deeper into this stuff a little bit later.

I had a great response to speed work and shorter intervals. I wrecked myself stretching a ton of times. I wrecked myself messing with my form tons of times. I slowly went from mid to high 5's to high 4's/low 5's on all of my 400's. Everything was done with jog back recovery, not walk back recovery.

several times when I got hurt/wrecked, i'd fall back to long walking for recovery/rehab.

Training morning & night for a while, seemed to handle it pretty good but it's probably overboard. Tons of sessions listed as "legs dead!" "feel dead!" etc. That's what I want to avoid this go round... why train with dead legs? go for a long walk instead to burn some calories & get some recovery, then come back the next day stronger & get more out of your session.

10/20/2016

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126101/#msg126101

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126465/#msg126465

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126496/#msg126496

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126562/#msg126562

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126609/#msg126609

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126737/#msg126737

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126819/#msg126819

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126883/#msg126883

mile PR + 400's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126893/#msg126893

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg126983/#msg126983

mile PR + 5k PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127014/#msg127014

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127073/#msg127073

11 x 400m with jog rest recovery, mostly mid 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127214/#msg127214

4 x ~410m with jog back recovery, sub 5's:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127269/#msg127269

stretching injury, just throwing this in here:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127290/#msg127290

crazy mile race where I ran 63s for the first 400m lmfao:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127427/#msg127427

5 x (4 x 100m, 1 x 200m), jog back recovery:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127476/#msg127476

mixed intervals, fast:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127500/#msg127500

last mile PR:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127586/#msg127586

13 x 400m, 7 x 100m, jog back recovery: some high 4's, low 5's

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127622/#msg127622

1 mile warmup, 4 x 100m, 5 x 800m, 3 x 400m, 3 miles cooldown:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127665/#msg127665

and finally, 12/22/2016, this is when I started training slow again and wrecked everything:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg127739/#msg127739


so this time, I really need to focus on getting those intervals down.. need to be fresher, and take advantage of that freshness/speed & adapt more to much faster paces. quality quality quality. don't "grind it out" this time. want to put my foot down on the gas slightly and feel like i'm flying.





other:

07/27/2016: 18.3 mph, damn!!

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123131/#msg123131

08/01/2016: 17.9 mph, then pulled hamstring:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg123370/#msg123370

adarqui

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Re: ADARQ's journal
« Reply #7251 on: August 02, 2017, 10:12:15 pm »
0
08/02/2017

bw = 159
soreness = calves alot
aches = both 2nd toes - blisterish on front - not visible/hurts when sraped by socks/shoe etc

walk:
- 9.1 miles in ~2h5m? forget
- no read, went late, too sunny
- ran the last 0.5 mi @ ~high 5/low 6 pace in order to not get killed by lightning, decent for walking 8.6 miles & then transitioning into a life or death run
- tried to maintain sub 14 min/mi pace, but died at like mile 5.. sub 14 is hard for me to maintain, that requires some work
- note to self: need to record HR soon on some walks



great walk.. pretty tough.

walking ftw.

note to self again: keep walking :D .. well i kind of have too, that's part of the experiment.



bw calisthenics:
- dead hang ng pullups: BW x 9
-- strong, definitely getting stronger again
- full dips: BW x 10
-- had more in me but shoulder acting up
- standing straight leg hip flexion: x 20
- pmghr: BW x 7
-- stronger than last time, felt good, btw i'm just doing like quarter partials down/up
- standing single leg abduction: x 25



got my replacement rope for my jump rope :D:D thinking about doing a running-jump-rope session combined with LIGHT jumps on tuesday...

adarqui

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Re: ADARQ's journal
« Reply #7252 on: August 03, 2017, 07:13:18 pm »
+3
just saw a bunch of "TBT" posts & then walked by my SSTM book, and decided to drop a photo.



 :ninja:

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Re: ADARQ's journal
« Reply #7253 on: August 03, 2017, 07:41:46 pm »
+2
08/03/2017

bw = 159
soreness = calves slightly
aches = left achilles slightly - during walk

walk:
- 9.1 mi in 2h17mXXs?
- felt good.. was hard getting under 14 min/mi, mostly all 14:XX and 15:XX
- also this is what I normally look like when I walk, hat + sweatshirt + high socks in 90 F (to protect against the sun).
- 90 F hot as fu*k. 12 PM - 2:17 PM.



not sure why that photo is so huge, lmfao.. cropped it.

anyway, drenched.



running out of food.. making pinto beans PLUS kidney beans with avacado .. lmao.

got chicken and beans for tomorrow.

I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Coges

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Re: ADARQ's journal
« Reply #7254 on: August 04, 2017, 12:17:44 am »
+1
I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Nice! Having kids I definitely notice the food wastage but it's amazing what you can save when you actually focus on it.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7255 on: August 04, 2017, 04:16:02 pm »
0
I'm on this new thing (for the last 4 weeks or so), where I buy pretty much all of my food on saturday or so, and try to make it last for a week. Been doing really well on it. Main concern is not wasting food - got really annoyed with that. Second goal is to save money.

Nice! Having kids I definitely notice the food wastage

hah ya i bet.

Quote
but it's amazing what you can save when you actually focus on it.

yup.

i'm spending like ~$400 a month (~100 a week) on food right now.. which is way better than before I became more "efficient". 400 still seems like alot though.  :uhhhfacepalm:

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Re: ADARQ's journal
« Reply #7256 on: August 04, 2017, 06:05:28 pm »
0
08/04/2017

bw = 159
soreness = calves lightly
aches = left bottom of foot, left achilles slightly, left knee slightly (after run, for ~1 hour) .. right hip flexor slightly, feel alot better after eating
- edit: it's weird, if mosquitos jack me up near my achilles, it can make it feel like I have an achilles injury .. and i've been bitten around there a ton lately.. so I just have to be careful, because i'm unsure whether it's muscle/tendon aches, or weird pain/referred pain from mosquito bites.. eh!!
last night's sleep: very bad .. odd thing .. i keep getting lit up by mosquitos, and last night b4 sleep, let the dog's out to pee .. and got bit a bunch .. anyway my right index finger, on the side, has these bubbly lumps, almost feels like I got burned.. feels really weird.. so anyway that bugged me all night.

morning speed:
- 9 AM
- very hot
- no socks
- goal was to do an 800m under 2:30 ... data from garmin connect says 2:30, but, my watch said 2:29, so goto hell garmin connect. edit: actually, garmin says 2:29.6 :D  :ibrunning:
- i think my 800m PR is 2:21? so 2:29 in my first 800m in several months has me optimistic. I do feel pretty good.. I feel fast and i've got extra fat on me (and extra muscle), which is great once that fat comes off i'll have alot of extra pop.
-- edit: 800m PR is 2:23 ... +6s difference at this stage, i'll take it.
-- 800m PR of 2:23 came in December 2016 when I was in pretty much peak form.
- going out too fast definitely wrecks me, but, i need to be able to handle those paces better sooo..
- ooh I chased down a guy on a bike, was funny.
- also hit a ~100m (0.96m) in 13.8 seconds with running form / foot strike (not sprinting form), which is good at this stage .. means i'm producing some decent power again - already.
- max speed happened during one of the 0.06 mi runs @ ~16 mph



short session .. testing speed is always draining.

anyway, happy about it.



bw strength:
- ng pullups: BW x 9
- full dips: BW x 9 (right shoulder lame)
- standing single straight leg lifts: x 20
- standing single leg abduction: x 35
- close grip pushups: BW x 30
- pmghr quarters: BW x 7
-- nice
- torso rotations: x 20
- forward arm circles x 20
- leg swings: x 50 in a row each leg
- backward arm circles x 20
- other stuff
- hip rotation: x 20
- lateral leg swings: x 20



tomorrow: complete rest
sunday: running jump rope, light jumps, and MAYBE lunges?

adarqui

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Re: ADARQ's journal
« Reply #7257 on: August 05, 2017, 10:38:18 pm »
0
08/05/2017

bw = 161
- lool, balloon right up with tons of food
soreness = not much
aches = left achilles slightly

just rest. ate alot. tons of fruit, cereal, milk+protein, whole foods cookies. ;f



sunday is supposed to be running jump rope, and maybe some light jumps.

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Re: ADARQ's journal
« Reply #7258 on: August 06, 2017, 10:25:38 pm »
+1
08/06/2017

bw = 161
-- fat
soreness = none
aches/injuries = left achilles slightly

jump rope running + intervals:
- 9 AM
- ~2 hours of work
- basically 3 x ~1200m jump-rope-running, followed by intervals: basically 10-11 minutes per 1200m
- JRR was harder than anticipated, shoulders were really struggling.
- hot as hell + long sleeve/high socks
- 16.5 mph top speed







calves/shoulders toast.



felt more recovered later tonight.

bw:
- dead hang ng pullups: BW x 8
- full dips: BW x 8
- standing single leg straight lifts: x 35
- standing single leg abduction: x 35
- calf raises: BW x 50
- pushups: BW x 40

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Re: ADARQ's journal
« Reply #7259 on: August 07, 2017, 10:35:13 pm »
0
08/07/2017

bw = 162
-- lmao
soreness = calves wrecked, shoulders wrecked (post delt the worst), hands wrecked (thumb pad especially)

status: sore af



"recovery":
- since i'm not adapted to walking lunges right now .. more like death session
- walking + walking lunges mixed in

highlighted lines are walking lunges, ie, the longest was ~4:30+ minutes. It's about 2 minutes per 80 lunges.



can kinda see my legs dying each "split" .. it really is nuts .. first set of lunges felt so easy, no problem, but as I started walking I could feel my quads/glutes/hamstrings fatiguing.. by the end, if itried to kneel down, my legs would shake. lmao. BW walking lunges are so weird.

walking lunges shouldn't kill me like that.. if they do, means i'm weak. I mean it's just a light bodyweight exercises, shouldn't matter if I throw some volume on it. Should just give me a good "pump" and then I should feel fine the next day..

I imagine i'll be sore af tomorrow.

been eating alot and taking in extra protein thru supps, probably one of the other reasons my weight isn't going down. legs def don't feel thin. was thinking i need to measure them one day. don't think they are close to dunking prime but, they are bigger than running prime.