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adarqui

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Re: ADARQ's journal
« Reply #8325 on: September 04, 2018, 10:59:14 pm »
0
speed day.

i'm tired of doing "useless running". I usually end up feeling like a pretender, get pissed, run hard, PR my mile/1k, then wimp out, PR a 5k, back off, run slow, maybe PR another 5k and maybe some longer stuff, lose my mile power, realize im running like crap, then have to get it back .. the loop continues.

the question is: is this a good loop or should I just be running fast? for example, if I want to sub5 split everything, ie run @ 4:5X for 3.1 miles, 6.2 miles, and even head-on-rim level 13.1 miles (no 26.2 miles), then why am I backing off once I make some solid progress on my 1km/mile? is it really that draining or am I just bitching out? IMHO, it's the latter.

just tired of it.

no more pretending.

also by pretending i mean: I want to run that kind of speed for such distances, but really it's just a fantasy if i'm not constantly attacking those speeds, several times per week, in intervals or one hard effort, etc.

just need to stop wasting my time.

plus, I feel so much better when I run fast. ie, my 5:00 min/mi 1km today felt like proper running. A 6:XX/7:XX pace doesn't feel like proper running to me. it's hard to explain but everything feels perfect at 4:4X to 5:0X pace. When I do it, I can feel that this is how i'm supposed to run: form feels incredible, GCT is quick, very strong bouncy contacts, good breathing, not much wasted movement, and i can picture myself running like some of those kenyans i watch.

i'll mix in slower running etc, but not by itself. every session has to have some kind of 4:XX pace work.

the last time I did this was when I hit my 17:33 5k on August 04, 2018. The week leading up to that, I made sure to hit 4:XX pace *every session*. I did it morning and night. I was really toast from it, but still hit 17:33 5k because my body, as burned out as it was, still had power.

I want to stay away from burnout for a while, this summer has been brutal. But, I plan on now taking advantage of the extra freshness i'll have due to more rest (more rest days). There's absolutely no excuse why I can't get better at 4:5X pace. I should be able to hit 2 miles at this pace before 2018 is over. I really believe that. I've hit it several times and sometimes it's just way too easy. The easiest it's ever been was last December, when I did that coral springs holiday mile. I had been training power that whole month.

my body adapts well.. it's just my mind that's weak.

i don't give a sh*t about 5:30 pace, or 5:20 pace, or 5:10 pace etc. I really don't. I mean it's cool PR'n stuff but all I care about is sustained 4:5X pace. It might sound weird but that's my obsession. It's not necessarily just the pace itself, ie the number, but there's something about running ~12 mph sustained that just feels perfect to me.

when I used high rep heavy breathing squats to bring up peak my vert, it wasn't easy reps. It was one hard all out effort teetering on the edge of collapse.. very frequent.. for months. that'd be like me grinding 4:3X-4:5X at the same frequency, for months.

give me a break.

that's what i should be doing.

/vent



09/04/2018

bw = 142 (surprising)
bw before bed last night = ?
soreness = none
aches/injuries = left gastroc tweak = fine no prob, right soleus = annoying, lol, lateral hamstring tendons achy
aches upon getting out of bed: right soleus
calves painful to touch/massage = left more so, lol
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose but wrecked
morning adductor flexibility = loose
lateral hamstring tendons = achy
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~7.5
wakeup = 07:00 AM (turned alarm off at 5:30 and went back to sleep)

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

PR tracking:
- 3-hills park, 1 mile hill path: {08/13/2018,7:45}

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
07:10 AM: food: orange juice, rxbar, water
07:50 AM: workout: light + speed (sidewalk, legs dead/feel dead): 52m @ {1 x 800m, 2:27.5 / 4:55 min/mi, completely soaked, started off at 4.37 on dead legs - kinda dumb but fun}
08:30 AM: food: grapefruit juice
08:45 AM: workout: bw
09:30 AM: food: banana, water
10:30 AM: food: dunkin donuts: 4 x egg and cheese wraps, hazelnut frozen coffee w/ whipped cream, water
02:00 PM: food: bolthouse breakfast smoothie, rxbar, banana, water
04:00 PM: food: protein bar, small bag of golden oreos, water
07:00 PM: food: rxbar, water
07:50 PM: workout: light + speed (sidewalk/concrete, felt meh but ran fast): 44m @ {1050m, 3:15 / 5:00 min/mi, 1km @ 03:06, no watch, smooth with 4:30 kick}
09:00 PM: food: asian noodles, grilled chicken, beet juice, water
09:30 PM: food: koia cinnamon horchata protein drink, water
10:30 PM: food: 2 x banana, water

07:45 AM: workout: light + speed (sidewalk, legs dead/feel dead): 52m @ {1 x 800m, 2:27.5 / 4:55 min/mi, completely soaked, started off at 4.37 on dead legs - kinda dumb but fun}
- https://www.strava.com/activities/1820034721/overview










08:45 AM: workout: bw
- good
- 5 life

5sec dead hang neutral grip pullups: BW x 5
full dips: BW x 5
calf raises: BW x 5
standing single leg lateral abductions: x 5
standing single leg straight raises: x 5
walking lunges: BW x 5
pushups: BW x 5




07:50 PM: workout: light + speed (sidewalk/concrete, felt meh but ran fast): 44m @ {1050m, 3:15 / 5:00 min/mi, 1km @ 03:06, no watch, smooth with 4:30 kick}
- https://www.strava.com/activities/1820034721/overview











that 1050m felt really good tonight. great for a "no watch" effort, also pitch dark. happy about that. was just way more focused too.. was already pissed off before the evening session.. i push myself good when I get angry at myself for losing focus etc.

morning session's 800m was WAY different than tonight's 1050m .. cadence mostly. like 210 SPM for the 800m @ 4:55, 196 SPM for the 1050 @ 5:00. The 196 SPM is way better. The avg also bumped up a bit at the end due to the kick. So a pretty smooth effort. I should be hitting 4:55 pace @ 185-190 SPM for a mile, at least. Then I should be hitting sub 4:40 @ 200 SPM.

i guess the key now is: how do i keep this going for several months? not just 1 month then fall into the trap of having to back off.. but instead, how to keep this going through october, november, december, and onward? that's what I need to figure out.. nothing else.

pc

adarqui

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Re: ADARQ's journal
« Reply #8326 on: September 05, 2018, 09:08:37 am »
+1
rest day.



09/05/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = lateral hamstring tendons slightly, right soleus slightly
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = achy
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~7
wakeup = 06:45 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
06:55 AM: food: grapefruit juice, rxbar, water
08:45 AM: workout: bw
09:10 AM: food: koia coconut almond protein drink, water
10:45 AM: food: manhatten bagel: sausage egg & cheese on a pumpernickel bagel, small hash brown, double chocolate chip muffin, water
01:30 PM: food: beet juice, protein bar, water
04:00 PM: food: rebbl golden milk, banana, a few chocolates, water
06:30 PM: food: grilled chicken, bbq chips, rxbar, water
09:00 PM: food: bolthouse breakfast smoothie
09:30 PM: leg drain: 40 minutes


08:45 AM: workout: bw
- good

5sec dead hang neutral grip pullups: BW x 5
full dips: BW x 5
calf raises: BW x 10
standing single leg lateral abductions: x 10
standing single leg straight raises: x 10
walking lunges: BW x 5 each leg
pushups: BW x 10

adarqui

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Re: ADARQ's journal
« Reply #8327 on: September 06, 2018, 10:03:57 am »
+1
light + speed day.



09/06/2018

bw = ?
bw before bed last night = ?
soreness = none
aches/injuries = none
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = achy
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~7
wakeup = 05:45 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
05:50 AM: food: orange juice, rxbar, water
06:25 AM: workout: light + speed (road/sidewalk, humid AF, felt good until overheated): 1h:51m @ {stride w/u} + {1050m @ 3:13 / 5:01 min/mi pace, 3:06 km inside, same as a few nights ago but it felt way worse (humidity)} + {320m @ 57s / 4:45 min/mi}
08:30 AM: food: 3 x grapefruit, water
09:15 AM: food: turkey & cheese sandwich, bolthouse breakfast smoothie, rxbar, salt/vinegar chips, tons of water
09:30 AM: ice: left knee
11:30 AM: food: dunkin donuts: small frozen hazelnut coffee + whipped cream
03:00 PM: food: rxbar, banana, lemon/turmeric rebbl drink, water
05:30 PM: food: protein bar, water
06:30 PM: water
07:45 PM: workout: very light + hard speed (sidewalk/road, felt good): 1h:19m @ {800m, 2:21 / 4:42 min/mi, felt great}
09:15 PM: food: bolthouse strawberry protein drink, water
09:45 PM: ear-wax removal drops, fucking nightmare
10:30 PM: food: brie/turkey sandwich, salt/vinegar chips, some probiotic berry thing, chocolate protein drink, water
11:30 PM: contrast shower: 30 minutes trying to "loosen up my ear"
12:00 AM: orange juice

06:25 AM: workout: light + speed (road/sidewalk, humid AF, felt good until overheated): 1h:51m @ {stride w/u} + {1050m @ 3:13 / 5:01 min/mi pace, 3:06 km inside, same as a few nights ago but it felt way worse (humidity)} + {320m @ 57s / 4:45 min/mi}
- https://www.strava.com/activities/1823117967/overview
- 1050m @ 3:13 / 1km-split @ 3:06










07:45 PM: workout: very light + hard speed (sidewalk/road, felt good): 1h:19m @ {800m, 2:21 / 4:42 min/mi, felt great}
- https://www.strava.com/activities/1824433586
- 800m @ 2:21.9 / 2:22 lol .. pitch dark, felt good, decent fast .. 800m PR is 2:17 on a track.




adarqui

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Re: ADARQ's journal
« Reply #8328 on: September 06, 2018, 11:25:22 pm »
0
ok so i've felt like I have some earwax build up in my right ear for the last 1.5 weeks or so.. been getting annoyed by it so, decided to get some ear wax removal drops (debrox).

ok this shit made my ear deaf for like 5 minutes no joke. then it just popped and i could hear again.. then it went deaf again.. repeat.

now i can hear out of it but less than before.

lots of "oil" dripped out of my ear.. i think the drops worked somewhat but, probably caused some wax to break up and drip into some other cavity/spot and cause some temporary issues.

really freaky/scary.

ear is worse now than before the drops, but sometimes it 'pops' and i have some temporary signs of hope, hearing is alot better for a few seconds.

not going to use the drops again unless it improves.. if it doesn't improve, need to see a doc.

fuck.

HEH.

 :uhcomeon:

ps: I wear ear plugs etc.. could have jammed up some major wax in there over the years. maybe it's like a wall of compacted wax.

not going to wear them tonight when i sleep.. well, i'll try not to.

adarqui

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Re: ADARQ's journal
« Reply #8329 on: September 07, 2018, 12:33:27 pm »
0
deafness update:

upon waking up, no change.

did a second treatment of debrox.. i read that subsequent treatments will break it up, even if the first has your ear feeling wrecked.

verdict: made my ear worse.

it's super deaf atm.

I called some ENT's, no appointments available. Also, we're talking like $500+ to get my ear cleaned. I should probably have insurance. ;f

started "studying" some ear diagrams.. made me more comfortable using this "ear wax scooper" i got -> scooped out a ton of wax.. didn't actually help any yet, but, i think this is a good sign.

I *never* get ear wax out of my ears.. so to get that much ear wax out using this scooper, means there's probably a ton more in there.

strategy for now:
- hydrogen peroxide moisten
- scoop fest
- flush
- repeat every ~4 hours or so

i ran today, seeing if it would improve my ear.. surprisingly, no improvement.

theory: those debrox drops melted some ear-wax which "shifted it" to some other part of my ear cavity/ear drum.. i bet i have tons of wax now on my ear drum. it's probably "deeply impacted"

going to slowly chip away at it.

vag

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Re: ADARQ's journal
« Reply #8330 on: September 07, 2018, 12:46:52 pm »
+1
500$ WTF WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF !!!!!!!!!!  :o :o :o :o :o

Can't you go to... how to call them, freelance doctors for such easy cases?
Here there is an obligatory national insurance that covers some (few) stuff and also you have to wait for long time for appointment etc etc etc.
There are also private insurances that you pay and have extra privileges/covers with a specific private hospital and doctors network each.
Finally, you can always go on your own at any doctor ( there are maaaany many freelance doctors here ) and just pay what it costs.
Clearing your ear from wax would cost sth like 20-30$ and take 10 minutes or so.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: ADARQ's journal
« Reply #8331 on: September 07, 2018, 01:23:32 pm »
0
500$ WTF WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF  WTF !!!!!!!!!!  :o :o :o :o :o

ikr.. health care in the US.

Quote
Can't you go to... how to call them, freelance doctors for such easy cases?

ya, walk in clinics.

i could go, but, just like with my ingrown toenail where i got pissed an fixed it myself.. i think i will try to do that with my ear.

I went to a walk in clinic a few times, they were pretty useless. One was for that massive swolen lip I had. Guy just told me to change my diet.. was like uhh ok. I still believe it was something I came in contact with, working in the "warehouse" at Target, some chemical. It started happening around then, and hasn't come back like that since. Probably got exposed to some bad shit.

Quote
Here there is an obligatory national insurance that covers some (few) stuff and also you have to wait for long time for appointment etc etc etc.
There are also private insurances that you pay and have extra privileges/covers with a specific private hospital and doctors network each.
Finally, you can always go on your own at any doctor ( there are maaaany many freelance doctors here ) and just pay what it costs.
Clearing your ear from wax would cost sth like 20-30$ and take 10 minutes or so.

ya in the US cleaning the ear of wax is probably $500+ by itself, not including the appointment/doctor time etc.

US = Waste, Fraud, and Abuse.

health care system is jacked up.

I should have insurance, that's for sure. The company I work for doesn't have health care (yet), we didn't have enough employees. But now with more employees, my boss wants to get a plan for every1 etc.

I personally got tired of paying for health insurance, due to the situation with my mom. I spent *alot* on it, burned me out i guess. It definitely helped her, she needed it, and it took a while before she could even get it (ACA/Obama helped).

For myself, it'd be like $2500 a year I imagine.

I grew up without health insurance.. I think when you grow up without it, you just never think about going to the doctor, because you only went to the doctor under extreme cases. This could get extreme, then i'll have to find a doc. But, when I was younger, you could just find a doc/make an appointment very easy. Now you can't. Earliest appointments to see these ear docs was late september/october etc. It's just very different now.

I remember when I dislocated my pinky toe in like 2006.. I called a podiatrist, got in, she was too weak to reset it, she called up a male doc, got me an appt immediately, i went over there, and he reset it. Everything  seems way different now. I noticed it with my mom. She'd have something major happen out of nowhere and no one would give her an appointment, so she'd often have to go to a hospital/ER.

I'm not a fan of the US health care system, among many other things. :ninja:

adarqui

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Re: ADARQ's journal
« Reply #8332 on: September 07, 2018, 05:48:27 pm »
0
right ear update: still nearly deaf in it

really pissing me off. it's not painful, just thick/deaf.

this is basically what i'm doing, every few hours, with this exact "tool"

<a href="http://www.youtube.com/watch?v=25GtVkpQCzo" target="_blank">http://www.youtube.com/watch?v=25GtVkpQCzo</a>

i got out alot of wax.. probably tons more in there or one really thick chunk stuck to my ear drum or something.

fuck man.

haven't been this stressed/pissed in a while.

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Re: ADARQ's journal
« Reply #8333 on: September 07, 2018, 09:02:03 pm »
0
RIGHT EAR = FUCKED.

spent lots of time today slowly getting wax out of my right ear. :/



09/07/2018

bw = 143
bw before bed last night = ?
soreness = none
aches/injuries = right ear = deaf
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = achy
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~7
wakeup = 08:45 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 21/29 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:50 AM: food: orange juice, rxbar, water
09:20 AM: workout:  didn't plan on running today - potential race tomorrow (might not tho, right ear messed up) ... that spike in my data is me running (5:29 min/mi haha) from bees/wasps, they got some stings in - on the back of my head lol.
11:00 AM: food: watermelon chunks, beet juice, banana, rxbar, water
12:30 PM: food: 1/2 southwest chicken tender wrap, coffee protein drink, water
04:30 PM: food: 1/2 southwest chicken tender wrap, mixed nuts, chocolate protein drink, water
08:00 PM: food: some probiotic b.s. drink, water
TODO: more food


09:20 AM: workout:  didn't plan on running today - potential race tomorrow (might not tho, right ear messed up) ... that spike in my data is me running (5:29 min/mi haha) from bees/wasps, they got some stings in - on the back of my head lol.
- https://www.strava.com/activities/1825347343
- got stung by bees/wasps
- run didn't "open up" my ear at all





^^ that spike is me getting chased by bees/wasps, got stung a few times on the back of my head.. good thing i'm 0% allergic.

also, i thought after they were stinging me, surely my ear will "unblock/pop" after that.. bad sign that it didn't. definitely an adrenaline moment and 0% change.

LBSS

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Re: ADARQ's journal
« Reply #8334 on: September 08, 2018, 12:39:49 am »
+1
yikes man, that is gross and a little frightening. i do think a walk-in clinic is probably worth checking out, but if your experiences have been so shitty i don't blame you for not wanting to go. only time i can remember going into one was to get some stitches out a few years ago and the doctor was unbelievably hot, lol. if i'd been single i would have asked her out.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #8335 on: September 08, 2018, 04:19:45 pm »
0
yikes man, that is gross and a little frightening. i do think a walk-in clinic is probably worth checking out, but if your experiences have been so shitty i don't blame you for not wanting to go.

ya. thanks man. im going to "tough it out" a bit, as long as there's no pain. upon waking up today, improved from say 95% deaf to 92% deaf, so some improvement.

id like to see if i can fix this myself.

i dont see how it can be anything other than wax issues.

Quote
only time i can remember going into one was to get some stitches out a few years ago and the doctor was unbelievably hot, lol. if i'd been single i would have asked her out.

hah. damn.

unbelievably hot doctor =  :wowthatwasnutswtf:

i could never imagine asking out a doctor while in a doctor/patient setting like that. i mean i know you could pull it off, but for me, seems so awkward. lmao.

adarqui

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Re: ADARQ's journal
« Reply #8336 on: September 08, 2018, 04:39:22 pm »
+1
right ear still fucked, but slightly better.

30th race this year.. 22 for 30 top3.



09/08/2018

bw = 141
bw before bed last night = ?
soreness = none
aches/injuries = right ear deaf, left ear kinda taxed too
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = achy
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~6
wakeup = 05:15 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
05:25 AM: food: orange juice, rxbar, water
06:45 AM: quick warmup + race: Coral Springs Remembrance 5k: 2nd OA @ 18.04 official / 17:50 estimate ::: felt good but cant hear for shit
07:30 AM: food: rxbar, water
08:30 AM: food: subway: flatbread bacon egg & cheese (really good wtf?), jalapeno chips, orange juice
11:00 AM: food: chocolate protein drink, water
11:30 AM: nap: 3 hours (damn i was knocked out)
04:00 PM: food: rxbar, rebbl golden milk, water
05:00 PM: food: rxbar, rebbl lemon turmeric drink (wrecked my stomach), water
06:30 PM: water
08:00 PM: workout: light + speed + strength (road, deaf ear): 1h:27m @ {speed: 0.31mi/515m, 1:27 / 4:31 min/mi / 13-14 mph} + {strength: lunges, 400 yd in 15:36} :: legs completely toast after those lunges
09:30 PM: food: bolthouse breakfast smoothie, mixed nuts, 2 x banana, water
11:20 PM: food: 2 x orange juice


06:45 AM: quick warmup + race: Coral Springs Remembrance 5k: 2nd OA @ 18.04 official / 17:50 estimate ::: felt good but cant hear for shit
- https://www.strava.com/activities/1827120095
- http://accuchiptiming.com/images/Age_Group_Results-Remembrance_Run.htm
- https://www.athlinks.com/event/55090
- 2nd OA @ 18:04 official / 17:50 estimated (this course is long)
- actually felt pretty good
- couldn't hear myself breathe, which was good & bad
- didn't go with 1OA, wanted too but, just had no idea how i'd run so, didn't battle.. :/
- should have kicked harder at the end.
- ran in a jersey .. wanted to stay cooler
- ran pretty decent -> haven't done any 5k-ish training for like 2 weeks.. just speed this week, and still dropped this at a lighter effort than usual. strength is key for me. makes everything easier. must continue to focus on bumping my 1RM up (1km/1mile), that's what makes me strong.

basically the same time/splits as last year, also the same overall placing. last year's race was November 18th tho.

funny, it's pretty much an identical performance.

hope my ear unclogs soon, driving me nuts. barely being able to hear myself breathe was kinda interesting though.












TODO: post comparison from last year (i remember it's so similar)





08:00 PM: workout: light + speed + strength (road, deaf ear): 1h:27m @ {speed: 0.31mi/515m, 1:27 / 4:31 min/mi / 13-14 mph} + {strength: lunges, 400 yd in 15:36} :: legs completely toast after those lunges
- https://www.strava.com/activities/1828692438
- speed: 0.31 mi / 515m @ 1:27 / 4:31 min/mi / 13-14 mph
- strength: lunges, 400 yd in 15:36

legs spazzing out as i walked home.. heh.

have to be careful with lunges obviously .. bringing them back because i'm resting more. the 1 thing that scares me when i do them is, sometimes i feel it in that left knee patella area that i injured last year. need that to not flare up.






adarqui

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Re: ADARQ's journal
« Reply #8337 on: September 08, 2018, 04:51:07 pm »
+1
just feeling around in my calves lightly .. I already knew this but, left medial gastroc is basically a problem, it's way tighter than my right medial gastroc.

But, digging into it lightly, it's crazy painful compared to my right .. my calves in general feel fine, except for my left medial gastroc. painful as fu*k.

gn!

just found this while searching back in my journal... crazy how that flipped to my right soleus/gastroc. lmao.

the extra rest lately is doing me some good. right calf/soleus feels alot better. left gastroc tweak this week disappeared completely after 2 days rest.

good sign. going to keep resting more. though I love running 2x/day 7d/wk, I also love getting faster/running healthy, need to make sure the latter has priority over the former, which seems to require more rest for me, i mean i'm 36 not 20, could have something to do with it who knows. old injuries *never* disappear. they just go hidden for a while and then come back when you over-work/do something stupid. so have to be careful.

adarqui

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Re: ADARQ's journal
« Reply #8338 on: September 08, 2018, 11:07:45 pm »
+1
2017 CS 5k:

http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137092/#msg137092

^^ tons of PR's at the time.. hah.



pretty similar:

2018 (top) vs 2017






2018 (top) vs 2017







crazy.. :D

actually ran better (way easier) today. 2017 was a battle, pushed myself to the limit. today i ran "comfortable" because of the ear b.s.

kinda cool.

adarqui

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Re: ADARQ's journal
« Reply #8339 on: September 09, 2018, 09:12:36 pm »
0
right ear still fucked, bleh.

rest day.



09/09/2018

bw = 143
bw before bed last night = ?
soreness = glutes/hams slight to heavy as the day progressed, quads slightly
aches/injuries = right ear deaf, left ear kinda taxed too
aches upon getting out of bed: none
calves painful to touch/massage = ?
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose, less clicky
morning calf flexibility = loose
morning adductor flexibility = loose
lateral hamstring tendons = fine
toenails: 2 left/2 right, but they've improved alot
feel = good
hours sleep: ~8
wakeup = 08:45 AM

sub5 mile or sub3 km splits in 2018: 4 (mi) + 1 (km) = 5 of 50 :ibrunning:
- sub5's: ..., 2018/07/14
- sub3's: ...

top3 finishes:
2018: 22/30 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
09:00 AM: food: rxbar, water
11:00 AM: food: coffee protein drink, water
02:00 PM: food: char hut!! big bite 1/2 lb burger with bacon / tomato / jalapeno / lettuce, onion ring fries, peanutbutter brownie, water
05:00 PM: food: bolthouse breakfast smoothie, water
07:00 PM: food: banana, water
09:00 PM: water

legs feel good from those lunges, but getting more sore as the day goes on.