Author Topic: ADARQ's journal  (Read 718456 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7440 on: October 15, 2017, 04:52:29 pm »
0
a video of the start of the race, lul.



took like 15s to get out of the crowd. makes me even happier about my first 5:29 split, lmao.

that 13 year old girl who started in front of me finished 2nd overall for females.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7441 on: October 15, 2017, 05:13:52 pm »
0
http://www.adarq.org/800m-running-andor-conditioning/a-great-running-drill-video-deserves-its'-own-thread/new/#new

I've been looking into kenyan warmup videos etc for the last week, about to start incorporating some stuff .. This video is going to make me start tonight. Going to mix 1 mile very light runs, with relaxed drilling maybe on grass. I imagine it'll make me a little sore so i'm going to keep it very submax .. even then, stiffer/straighter leg contacts are going to really stress the gastrocs/quads.

Need to just improve my motor control more, in general.

These African athletes know how to train.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7442 on: October 15, 2017, 05:31:32 pm »
0
photos/recap on previous page

10/15/2017

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

wakeup = 5 AM

diet:
05:15 AM: black coffee
05:25 AM: avocado, grapefruit, cup of coconut water
- PERFECT!!!!!!!!!!!  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning: :ibrunning: :ibrunning:
07:00 AM: workout: warmup for race
07:30 AM: 5k race
08:00 AM: sweet green tea, rxbar
09:00 AM: some organic JUNK from a few of the booths at the venue, wrecked my stomach so bad
10:00 AM: whole foods: smoothie with whey, some chicken, plantains, fried yucca
11:00 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 PM: coconut water
03:00 PM: coconut water
04:30 PM: workout: bw
- 5+sec dead hang pullups: BW x 5
-- could have done more but chillin
- full dips: BW x 10
05:00 PM: cup of coconut water, avocado, 2 x sour dough
06:30 PM: workout: light running
- 139 lb. after workout lmao  :wowthatwasnutswtf: :ninja: :trolldance:
09:30 PM: 3 x 2% milk, 3 x coconut water, watermelon



stretch:



race: photos & recap
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136102/#msg136102



workout: awesome light session: ~400m of intermittent "kenyan drills" / "track drills" mixed in between reps: 5 x 1 mile (light, 7:XX), 1 x 2 mile (very light, 8:XX), 1 x 2 mile (uber light, 9:XX)

going to be incorporating more drills, to improve mobility, flexibility, coordination etc. This session felt really great. Loved how I felt after activating my calves/quads/glutes more doing various drills with hip/knee/ankle locked .. reminds me of the stuff i used to do for dunking - stiff leg pogo hops, to improve my triple extension for vertical jump. I've really been missing out by not incorporating this stuff sooner.






Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7443 on: October 15, 2017, 06:11:48 pm »
+1
SICK!!

raw irc log:

18:07 <@mo_f> i found the rightful owners of the photo i took, of the couple running with the dog
18:08 <@mo_f> instagram.com/p/BaSNQ3pAqLV/?taken-by=melanieharaldson
18:08 < polybot> Instagram : 5 Likes, 2 Comments - Melanie Haraldson (@melanieharaldson) on Instagram: “Our little Lua ran her first @devildog5k today! #mytribe #myloves”
18:08 <@mo_f> instagram.com/p/BaSNE5RAGoZ/?taken-by=melanieharaldson
18:08 <@mo_f> how cool is that
18:09 <@mo_f> dude
18:09 <@mo_f> they are so fucking happy
18:09 <@mo_f> such happy looking people
18:09 <@mo_f> insane
18:09 < bcow> just like us
18:10 <@mo_f> hahah

my original photo:





the couple that ran with that dog I took a photo of:





cool story++

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7444 on: October 16, 2017, 09:54:53 am »
0
REST DAY!!!

only training 4 days this week, instead of 5 .. can I still SAFELY get to 80+ miles? I think so..

mandatory rest day before & after a race day, gives me 4 possible training days this week, because i'm on my mandatory rest day from yesterday's race.

rest = a form of training. It actually takes quite a bit of effort to not train, when you think about it.. :ninja:

I love it.



I like how this came out, lul. Headshot looks kewl.





10/16/2017

bw = 141
:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning:
bw before bed = ?
soreness = left vmo barely, quads barely, calves barely
- definitely from stiff leg drills last night.. legs feel incredibly good, but those locked landings really hit my glutes, quads (vmo), and calves hard.
aches/injuries = left calf barely tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 7:30AM
- slept in

diet:
7:30 AM: 1/2 black tea
09:00 AM: 1 x grapefruit, 1 x avocado, 2 x sourdough toasted, 1 x coconut water
- man this is such an amazing meal.. well, the grapefruit/avocado/coconut water combo is what's epic.
01:30 PM: workout: bw, light/no strain
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 10
02:00 PM: 1/2 black tea, avocado, 2% milk
05:30 PM: big sweet potato - saute slices in oil/salt and some black pepper, chicken skewer, water w/ lemon
08:30 PM: ruby red grape fruit, coconut water, 2 x sour dough, 2% milk



stretch:
- light stretching of quads during dog walk
- 09:00 PM: soleus during dishes
- 09:55 PM: everything before bed, real quick


NONE!!! REST.





Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7445 on: October 17, 2017, 11:31:09 am »
+1
im such a little social media bich.

found some more photos, this one is nice:


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7446 on: October 17, 2017, 12:22:59 pm »
0
10/17/2017

bw = 142
- nice
bw before bed = ?
soreness = none
aches/injuries = right hip slightly
cramping = during cooldown of morning workout - stomach cramps
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:00 AM
- slept in :D

diet:
06:15 AM: black coffee, coconut water, avocado, grapefruit
07:00 AM: workout: relaxed speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
08:30 AM: 2% milk, coconut water
11:30 AM: 2% milk, coconut water
03:00 PM: avocado toast! (avocado + two pieces of sour dough toasted), grape fruit, 2% milk, coconut water
- avocado toast = epic .. ill IG it tmw maybe
05:00 PM: 1/2 sweet green tea
05:30 PM: workout: track/speed
07:30 PM: 1/2 sweet green tea
08:00 PM: 2 x 2% milk
09:00 PM: 1 x sour dough toasted, dipped in a bunch of olive oil + salt + black pepper, 2% milk, 2 x water w/ lemon



stretch:
- soleus during dishes



workout: morning relaxed speed, drills during full recovery, no looking at watch: 1-mi (very light, 8:00), 1-mi (light, 6:36, surprised me), 3 x ~1km @ {5:31 mm, 5:37 mm, 5:29 mm}, cooldown 5k (fail, stomach cramps, park water = bad?? eek)
nice session. started it too late though.

think the park water is bad, i was wrecked immediately after i drank it.

https://www.strava.com/activities/1234450441







workout: track with GFLRRC: 420m (74.4/4:50mm), 200m (34.2/4:37mm), 400m (71.6/4:48mm), 200m (32.9/4:26mm), 400m (74.9/5:01mm), 200m (34.1/4:42mm), 2 x 400m (72.5/4:53mm, 77.2/5:19mm), 3 x 200m (33.2/4:35mm, 31.8/4:27mm, 31.5/4:24), opened it up, 200m rest
- https://www.strava.com/activities/1235366717

opened it up quite a bit, pushed it nicely. The best thing about this session was the last three 200m's, those really exploded, and my cadence was LESS than any of my previous intervals. All of the previous intervals were ~190 to ~195 SPM... The last three 200's were all < 190 {187, 186, 189}, with really solid stride length {1.88, 1.94, 1.93}..

So those last three 200's felt absolutely ridiculous.. that's the kind of form I need to hold for a mile, only 1409m to go. :D That would be ridiculous.. I just love that rhythm.

solid session!!

tomorrow = very light day.







the sky was kinda ridiculous after the track session..





140.0 after workout... with a bit of extra water in me (drank a glass right when i got home).

 :ibrunning: :wowthatwasnutswtf: :ibrunning:





Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

LBSS

  • Hero Member
  • *****
  • Posts: 11934
  • plugging away...
  • Respect: +6872
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7447 on: October 18, 2017, 12:15:54 am »
+1
yes, this is the problem with my intervals: i'm much less fit than you but running 500s at a slightly harder pace than your 400s. must find chiller pace. should get watch.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7448 on: October 18, 2017, 06:10:57 am »
0
yes, this is the problem with my intervals: i'm much less fit than you but running 500s at a slightly harder pace than your 400s. must find chiller pace.

ya if you notice I write "relaxed speed" etc alot now.. because my problem last year, was forcing it. So, i'd be just activating too much fast twitch fiber and basically sprinting, rather than really trying to hit a pace that I can sustain for alot longer, by really relaxing, staying loose, not picking up my stride frequency too much etc.

one of the "tricks" (basics) these Kenyans use, from what i've seen. So much to learn from them, they have mastered running & everything that goes into it.

also I didn't look at my watch during any of those intervals, until the end of each interval. Sometimes I don't even look at the watch at all, not even after the intervals, then I look at it when I get home. This is another great way to not "stress yourself out" and force the speed. By not looking at the watch during the interval, you just focus more internally - which is extremely important. So getting a watch is great but it can also wreck you, if you "use it wrong".



Quote
should get watch.

garmin forerunner series is such a great investment. I have one of the older models (forerunner 15), but it's perfect. Joe has one of the newer models, gives him HR via wrist etc.

GPS watches are like power racks for runners.. best running investment ever.

:D

peace!

LBSS

  • Hero Member
  • *****
  • Posts: 11934
  • plugging away...
  • Respect: +6872
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7449 on: October 18, 2017, 08:51:07 am »
+1
word, think i'm gonna get myself a garmin for my birthday. now just need to figure out which one. don't want a smartwatch, do want something that tells me how fast i'm going, has an interval timer/stopwatch, and syncs easily with mapmyrun.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7450 on: October 18, 2017, 10:24:57 am »
0
word, think i'm gonna get myself a garmin for my birthday. now just need to figure out which one. don't want a smartwatch, do want something that tells me how fast i'm going, has an interval timer/stopwatch, and syncs easily with mapmyrun.

awesome. ya man you will love it. will make you want to run even more too, hehe.

it's cool in a race when everyone's watch beeps at basically the same time.. things are really accurate.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7451 on: October 18, 2017, 01:40:34 pm »
0
10/18/2017

bw = 140
- :wowthatwasnutswtf: :wowthatwasnutswtf:
- stomach felt really empty though
bw before bed = ?
soreness = none, quads dead, calves dead
aches/injuries = none
cramping = stomach feels a little wrecked but no cramping
morning quad flexibility = tight
morning hamstring flexibility = tight
feel = dead

wakeup = 5:30 AM

diet:
06:00 AM: black tea, grapefruit
07:00 AM: workout: light running
- too late! shit!
08:30 AM: 2 x 2% milk, water w/ lemon
09:30 AM: 2 x sweet potato saute in olive oil / salt / black pepper / some water / cane sugar, 2% milk, water w/ lemon
- really good but way too much food. stomach blew up.
12:00 PM: 2% milk, 2 x water
02:00 PM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 10
-- good set
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
04:45 PM: whole foods: a bunch of orange chicken, mac & cheese, coconut water
- needed something quick/asap, was good AF.
08:00 PM: 2% milk, coconut water, avocado, some spent grain hearth bread
- between all of these meals today, stomach feels ready to explode... need to get it out of there.







stretch:
01:30 PM: some light quad/calf stretches
08:45 PM: soleus during dishes



leg drain:
09:30 PM: 20 min, instead of stretch



naps:
05:30: 1 hour .. knocked out.



workout: morning: very light 8 miles ~8:50mm-10:40mm, legs dead, stomach empty, no looking at watch

feel pretty dead.. it's a good thing today is light.



wrecked.

138 after run.. crazy.  :ibrunning:



TODO: more light stuff later probably

- dead. AELS/AERS/AETS.





Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- FORMAT: (day, general flexibility)

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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

seifullaah73

  • Hero Member
  • *****
  • Posts: 3488
  • Respect: +1559
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7452 on: October 18, 2017, 07:27:32 pm »
0
What do you think about weightlifting gloves to help with the grip issue as well as for comfort/protection from calluses, primarily for deadlifting heavy weight. If so would any glove do or are leather the best ones to have.

pc
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7453 on: October 18, 2017, 08:47:43 pm »
+1
What do you think about weightlifting gloves to help with the grip issue as well as for comfort/protection from calluses, primarily for deadlifting heavy weight.

ya gloves can definitely help. I personally don't use them, but, I have in the past on occasion, definitely help. Also, some people who talk sh*t on gloves, use tons of chalk .. chalk can also help.

I'd try to avoid using them when you can, ie for most lifts.. and only use them for certain lifts. You don't really need to lift with your bare hands, I mean there's no reason for it really, but it's still probably better to only use gloves when you need them, not for everything.


Quote
If so would any glove do or are leather the best ones to have.

pc

not sure about the actual type of gloves.. i'd look and see what kind of gloves PL'rs are using, or crossfit people etc, or what the "rogue fitness" site sells, they usually have good equipment, just to get an idea of what kind of "top notch" gloves/equipment people are buying. I imagine leather gloves made for lifting will be the best.

my 2cents!

peace!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7454 on: October 19, 2017, 02:27:29 pm »
+1
speed day! right calf pulled SLIGHTLY during my very last 200m in my track workout. stopped immediately, which probably saved it. got up on my toes quite a bit during the first ~10m of accell, then felt it pulling/cramping in one spot in my lateral gastroc.

could mess my plan up for saturday's 5k but: I DO NOT CARE. rest/walking works out fine too, race money goes to a good cause so, win/win.



10/19/2017

bw = 142
bw before bed = ?
soreness = none
aches/injuries = none, after morning track: minor right calf pull/tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 06:00 AM

diet:
06:00 AM: black coffee, cup of coconut water, grapefruit
07:30 AM: sipping on sweet green tea
08:30 AM: workout, track
10:00 AM: finished sweet green tea
10:15 AM: whole foods: berry smoothie + whey
11:00 AM: coconut water
01:00 PM: sweet green tea
05:00 PM: avocado, coconut water, piece of bread
06:15 PM: coconut water
06:30 PM: workout: bw + light miles
- 3-sec dead hang ng pullups: BW x 8
-- weak
- full dips: BW x 8
-- weak
08:30 PM: coconut water, 2% milk
09:30 PM: VARIETY MEAL: chicken skewer, water melon chunks, sour dough bread, 2 x grapefruit, 4 x pickles, kefir, beet juice, water, hmm.. i think that's it



stretch:
10:00 AM+: calf stretching because of the pull and i'm a weirdo - loaded calf stretches
05:00 PM: loaded calf stretches



icing:
11:00 AM: right calf icing
02:00 PM: right calf icing

man this icing really helped.. I have these very hard ice packs which just dig right into the muscle, feels like i'm rolling on PVC + icing.




workout: relaxed speed, track, no watch: warmup mile (7:17 wtf, felt 10+), 450m(82/5:00), 200m(35.8/4:47), 450m(83), 200m(37), 450m(84), 2 x 210m (34.5/4:35, 35.2/4:25), 450m(86), 200m(35.2), 450m(86.8), 4 x 200m (35.6, 35.2, 34.7, 36.1), last 200 = abort/calf
- https://www.strava.com/activities/1237626049

right calf tightened up on the last 200, ~10m in, during the short sprint phase to get my speed up where i'm on my toes - then I transition into maintaining the speed using my normal running form .. stopped immediately.. walked it out for a bit, then cooled down with 2 miles nice and light. This slight "pull" might ruin my plans for saturday, which is fine, not going to push it if I have a small tear in my gastroc.. Hopefully it's fine though. I've had a few small tears in my soleus/gastrocs over the years, this doesn't seem major. Worst tear I had was ~15 years ago when someone kneed my calf during a basketball game, split my left gastroc, crutches for a month. So sometimes I have things flare up in my calves, scar tissue in both of them. This was my right calf, lateral gastroc.

200m rest between each interval. Felt pretty good. Had no idea what I was running, until I got home and checked the data. That's pretty fun.

Since I was doing so much work, I probably should have stayed off my toes on those 200's during the initial acceleration phase, just too much fatigue I guess. I felt completely fine though, no signs of that happening.







workout:light mile repeats: 7 x 1 mile @ 7:XX, ~400m walking recovery, breaking in my new Saucony Carrera XC 3's!
- https://www.strava.com/activities/1238325733

btw, right calf was good .. made sure not to do anything moderate/hard, felt fine. But can definitely feel it if i stretch it manually. Hit potholes etc, all kinds of uneven surfaces, and it held up good.. so optimistic about Saturday.

saucony carrera xc 3's might be a little big, ordered 12.5's just like my saucony shay xc 4's. i'm a size 12, but those shay's run small. So, was unsure whether or not to break these Carrera's in or return them. I just said F it and went and ran in them.

They felt amazing while walking in them, and even better running in them. Very stiff & light, just like how I like my shoes. I felt crazy fast in them and I was going light on everything, stride freq/cadence was easy to maintain.

They are definitely lighter than my shay's, by ~1 oz probably. My extremely broken in Shay's were probably just as light though.

I might run in them on Sat ... they felt that good. I'd normally never even consider that, but they are REALLY STIFF shoes and very light, so not much to break in .. Perhaps the best shoes i've purchased so far, in regards to wanting to wear them for important runs, right away. My Saucony Shay XC4's take months to break in & I race in very "beat up" pair, because those feel the best. So kind of a great sign to consider racing in the carrera's right away.

Another example is my NB MRC5000v2's .. Those actually feel AMAZING when you put them on initially, but really need to be broken in as well.

Optimistic about these Carrera's.. might order another pair, size 12 just to see, and if they are too small, get another 12.5. A different color though, for fun :D







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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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,"loose")]
- FORMAT: (day, general flexibility)

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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)