Author Topic: ADARQ's journal  (Read 569740 times)

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adarqui

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Re: ADARQ's journal
« Reply #8565 on: December 06, 2018, 01:35:02 pm »
0
i just realized i had 3 hamburgers last night..

2 post-race, since it was sponsored by 5 guys and we got free burgers.

then 1 huge burger at zinburger.

hah.

adarqui

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Re: ADARQ's journal
« Reply #8566 on: December 06, 2018, 10:31:08 pm »
0
felt a little something in my calf during my very light run this morning .. but it went away/didn't bug me. as the day went on, left gastroc tweak.

couldn't run tonight..

so, i decided to put together my 45 deg hyper and im partial repping this shit out. feels so good. curious to see how sore i am tomorrow. :ibsquatting:

big race wednesday.. might not be able to do it if this tweak isn't 100%.. so, might as well get back to some of my bodyweight stuff.

going to avoid lunges/barbell until 2019 tho.. that'll create way too much soreness.

 :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #8567 on: December 07, 2018, 12:23:40 am »
0
light day turned into a rest day.

morning light recovery run ended up causing a small tweak in my left gastroc. this happens once in a while, just tightens up in a spot and doesn't let go.

having said that, after finally putting together my 45-deg hyper and repping the hell out of it, my calf hasn't felt painful like it has all day.. good sign.

i mean during the partial hypers, i felt it a ton in my glutes/hamstrings, calves a little. sooo.. stuff got worked out.

both hips very sore (right more so), which is odd.



12/06/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- 10:30 AM: light recovery run
- 11:10 AM: beet juice, 2 x orange juice, banana
- 01:00 PM: salted almonds
- 03:00 PM: thai chicken peanut wrap, coconut fat drink
- 09:30 PM: hyper rep fest!!
- 11:00 PM: egg roll, beet juice


slept in.


10:30 PM: light recovery: 40 min ::: (grass/dirt/rocks) /// legs felt way better before the recovery run... lmao.
- https://www.strava.com/activities/2003394095



09:30 PM: workout: 45-deg hypers, break in rep fest
- partial reps w/ short rest (stand up/walk around for a sec, reset)
- 70, 50, 40, 50, 50, 50
- that felt great.................
- glutes pulsating
- calves really feeling it
- felt it behind knee slightly a few times, had to just shift my position a little to get rid of that

i don't predict i'll be too sore from this.. not like i get with lunges. the ROM is just much smaller.

basically like high rep fatiguing "activation".

we'll see tho.

adarqui

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Re: ADARQ's journal
« Reply #8568 on: December 07, 2018, 12:35:31 am »
+1
the biggest mistake i've made this year, is not maintaining my "lower body, bodyweight strength", for one major reason:

when I get a slight injury/tweak etc, with races still in the foreseeable future, I feel "boxed in". ie, I can't just go do a ton of bodyweight lunges, which hit strength + endurance qualities, because if I do, i'll get sore for a week or more.

on the other hand, if I was to maintain my lunges so that I always maintain some kind of preparedness, I could just up the volume if I suffer a calf tweak etc, and definitely maintain strength and possibly even improve it.

this has been bugging me for all of November & December. I could see this scenario coming from a mile away, no pun intended. And i've just felt like i'm in an impossible situation: to maintain fitness, I need some kind of alternate forms of strength/fitness work that I can deploy when my main regime becomes broken. Since I haven't maintained those alternate forms of training, if I were to deploy them now & deploy them properly, i'd be sore for a week or more. To simply try and build those qualities, with big races coming up, is nearly impossible. The soreness is extreme until you're adapted. Racing with that soreness is obviously not an option, could really wreck something.

so anyway, in 2019 I plan to get back into lifting and focusing alot harder on these complimentary forms of training. I need to avoid situations like this where i'm boxed in.

i'll probably start that after this race on Wednesday tbh.

need to get my lower body strength way up again.

pc!

adarqui

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Re: ADARQ's journal
« Reply #8569 on: December 08, 2018, 12:49:37 am »
0
rest day, due to small left gastroc tweak.

drove a lambo huracan lp 640-4 (or whatever) today. little outing with the work crew. i cranked it up to 140 mph. my boss hit 160 mph. hah.

legs felt pretty awesome today.

soreness: hips mostly, right hamstring slightly

12/07/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good
- fill in tmw maybe


3:15 PM: driving around in a lambo supercar lmfao /// 36s mile 🤯 /// HR shot up to 122 BPM when i hit 140 mph lol
- https://www.strava.com/activities/2005344807

that was fun. drove careful around the turns. 😎


09:30 PM: workout: 45-deg hypers
- partial reps w/ short rest (stand up/walk around for a sec, reset), in ~10 minutes
- 70, 35, 45, 50, 50, 2 minute hold
- felt great again


12:00 AM: leg drain
- 35 minutes





so tired. passing out now.

adarqui

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Re: ADARQ's journal
« Reply #8570 on: December 09, 2018, 01:20:23 am »
+1


light day.

legs felt pretty awesome today. again. actually kind of crazy pace for how light i was going today, legs had lots of bounce.

soreness: hips slightly. right hamstring tweak a little bit from all of the hypers -> don't feel it during running etc, feel it when "stretching". so probably something small.

12/08/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate good / big
- lots of food
- run -> beet juice -> corn chips + guac -> chicken pita + falafel -> run + hypers -> tons of salted almonds, 2 x orange juice, 2 x banana -> koia coconut almond drink



10:10 AM: light: 30 min ::: (grass/dirt/rocks) /// tweaked my calf thursday but it feels good today
- https://www.strava.com/activities/2006654570

08:00 PM: light: 28 min ::: (concrete) /// solid pace given the effort
- https://www.strava.com/activities/2007417607

08:30 PM: bw
- 45 deg hyper partials: x 100
- nice .. that set was tough.
- glutes/hams/hips "shaking" in the last 20 reps

01:00 AM: leg drain: 40 minutes

adarqui

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Re: ADARQ's journal
« Reply #8571 on: December 09, 2018, 02:51:29 am »
0
been watching lots of arm wrestling videos today. love that sport. i'd never do it, but enjoy watching it.

can't wait to start training my legs again like an arm wrestler, but for running. ;f

i guess i've already started slightly, with the 45 deg hypers.

i'll probably get back to lunging after wednesday's race. then add in the barbell on jan 1, 2019.

i wonder how much mass i can put on my legs/glutes, by this time next year.

;f

adarqui

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Re: ADARQ's journal
« Reply #8572 on: December 09, 2018, 10:10:00 pm »
0
speed day!

legs feel ok.

calves tight / feel weird/thick. that weird "overstretch feeling" in my right hamstring from the hypers is already clearing up.

12/09/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- light run -> beet juice -> 2 x banana + coconut coffee/fat drink + watched dolphin game + ate cashews -> orange juice + rxbar -> speed -> beet juice -> decent salad + 3 chicken tenders -> milk chocolate almonds



10:45 AM: light: 28 min ::: (grass/dirt/rocks) /// calves been tightening up at night -> glutes/quads been doing that forever, but calves lately feh!!
- https://www.strava.com/activities/2008712128

hoping to do some speed tonight. will abandon if calves feel weird.



mod speed: light/light-mod/mod-hard repeats: {3 x 1050m/0.65 mi @ 3:37 (5:36), 3:30 (5:27), 3:16 (5:05)} + {3 x 800m @ 3:21 (6:44), 3:09 (6:20), 2:33 (5:08)} ::: (concrete, pitch dark/raining, fun) /// on the fast repeats, did the last half harder than first half
- https://www.strava.com/activities/2009411643
- https://connect.garmin.com/modern/activity/3215375696
- https://www.endomondo.com/users/26420622/workouts/1239672864
- mod speed: light/light-mod/mod-hard repeats
- {3 x 1050m/0.65 mi @ 3:37 (5:36), 3:30 (5:27), 3:16 (5:05)}
- {3 x 800m @ 3:21 (6:44), 3:09 (6:20), 2:33 (5:08)}
- best 1km split: 3:08 / 5:03 min/mi

calves felt good but was being careful. got some nice work in.

2 days of rest/light recovery. mile race wednesday. hoping i'll feel good. i felt pretty good tonight tbh, but def was lacking the power i had last wednesday/last week for example. but, i was also mentally keeping it "safe" soo, should be fine wednesday.




adarqui

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Re: ADARQ's journal
« Reply #8573 on: December 11, 2018, 12:52:33 am »
0
rest day.

legs sore. calves sore.



12/10/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- orange juice + 2 x banana -> beet juice + tons of almonds -> some chocolates -> zinburger salted caramel milkshake -> sauteed cauliflower with irish butter + 3 chicken tenders -> koia cinnamon almond drink



12:00 AM: leg drain: 35 minutes

adarqui

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Re: ADARQ's journal
« Reply #8574 on: December 12, 2018, 12:19:18 am »
0
light day.

mile race wednesday.

left calf/behind knee "thick", lame. hamstrings recovering. legs feel decent. should feel way better tomorrow, minus the calf thickness.

signs of getting sick (throat barely, mucous moreso). hope i dont.


12/11/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 15 (sub3) = 26 of 50, 24 to go!

top3 finishes:
2018: 29/42 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- light run -> beet juice -> 2 x orange juice + 2 x banana -> tons of salted cashews -> koia cinnamon almond drink -> 1/2 orange juice + piece of focaccia bread -> light run -> 10 chicken wings + focaccia bread -> beet juice -> orange juice + some salted almonds



09:45 AM: light: 32 min ::: (grass/dirt/rocks, very windy, cold!)
- https://www.strava.com/activities/2011834966


08:40 PM: light: 33 min ::: (grass/dirt/rocks, cold af!!, 53 F!!) /// legs recovering, feel decent, left calf still thick tho \\\ 2900.0 miles for 2018 as of this run
- https://www.strava.com/activities/2012837121





12:15 AM: leg drain: 35 minutes

adarqui

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Re: ADARQ's journal
« Reply #8575 on: December 12, 2018, 01:07:49 am »
+1
this was from my 4:47 from october.. going to hold back tomorrow and try to repeat this. no fast start. just a controlled start right into my pace (~4:55-5:00). then me running w/ feedback from watch.

the thing i might do differently is start a little slower, and try to kick massive, so at ~0.75 mi, just nuclear. a much bigger kick than in the data below. this'll make up for the slightly slower avg pace (4:55-5:00 before kick, instead of 4:50-4:55 before kick).

alot of people i know, who normally dont do this race, are doing it tomorrow .. because they want redemption over the headwind mile from last week. lol. so, should be more fast people there than normal. im going to prevent myself from getting sucked into it and just number hunt, hopefully.

last year i actually had a tight calf/soleus strain which i was recovering from, the week prior.. basically the same kind of thing, except different tweak. both tweaks after the boca mile race. last year was soleus, this year was gastroc seizing up. last year it made me back off and run smarter which turned out well. could potentially happen again. eerily similar scenario eh.

got 3rd OA last year. who knows this year. we'll find out tmw.

weather should be good i think. ~69F, 60% humidity, ENE 5mph wind. nice.. should be decent conditions.


























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Re: ADARQ's journal
« Reply #8576 on: December 12, 2018, 04:21:49 pm »
+1
teh last ticket i closed today before heading out to the race is #444 .. a sign from "god"? i hope so.

4:44 :D :ibrunning: :ibsquatting: :ibjumping:

let's see.

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Re: ADARQ's journal
« Reply #8577 on: December 12, 2018, 08:38:04 pm »
0
4th OA .. even tho i'm in the 3rd spot in the listings (Junior beat me in the actual race).

if i didn't get boxed in so bad at the start of this race, this would be sub 4:50.. guarantee it.





LMFAO... r u kidding me? man.. dudes that insist on being in front of u, take that job serious.. go out hard and keep going hard. these dudes went out and slowed down i had to do all kinds of shit to get around them. nuts.

road PR soo.. happy about it.. but, again, another blemish.

all of this is basically telling me that, my alone mile PR's i did etc, they just have to be way faster.. to make up for headwinds and crazy starts etc. so, just get way faster. hehe.

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Re: ADARQ's journal
« Reply #8578 on: December 13, 2018, 01:01:19 am »
0
"Florida Track Club's New Years Eve 1 Mile race! Race/Run your first mile of 2019!"

wow that's confusing. I thought it was Dec 31 2018.. Turns out it's Jan 1 2019. Not sure how something can be a New Year's Eve race, and simultaneously a New Year's race. Unless perhaps it started at say, 11:59 PM, and rolled into 12 AM, which it doesn't.

FUCK.

lmao.

adarqui

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Re: ADARQ's journal
« Reply #8579 on: December 13, 2018, 01:32:25 am »
+1
mile race day!!

felt great. ran good.

4th OA @ 4:54 -> road mile PR!

got boxed in at the start (actually found video of it) .. def wrecked me but still dropped a decent time.

my dude Junior Rosa (50 years old) got 2nd OA. 1st & 3rd OA are collegiate runners. 5th OA is an ultra marathon monster.... lol. 7th OA was fully send sammy.





12/12/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/43 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- 10:00 AM: light run
- 11:00 AM: 2 x orange juice
- 12:00 PM: beet juice
- 02:00 PM: tons of salted almonds, 2 x banana, coconut cashew milk fat coffee drink (so good)
- 04:30 PM: orange juice, rxbar
- 05:30 PM: warmup + race
- 08:00 PM: cookies and cream milkshake w/ whipped cream, yea boii
- 10:30 PM: cashews
- 12:45 AM: orange juice



10:00 AM: light: 16 min ::: calf alot better, should be good to go
- https://www.strava.com/activities/2013690591



05:30 PM: Coral Springs Holiday Mile: 4th OA @ 4:54 ::: fastest road mile /// got boxed in bad at the start lol smh. /// 2OA, 3OA, and 4OA all 4:54 haha, sick
- https://www.strava.com/activities/2014472554
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6377
- https://connect.garmin.com/modern/activity/3221465134
- 4th OA @ 4:54 official (watch: 0.99 @ 4:55)



this is actually more deceiving than it looks.. i was like 40m behind the 2nd/3rd leaders shortly after the start.. and finished right behind them at the end. LOL.





me getting wrecked:






full send sammy showed up to battle me, wrecked him. thank god almighty. if i had lost a mile race to him, tonight, i'd be sad. he's a beast but i have to crush him in the mile. lol.






also, short run watching the parade:

07:00 PM: running around the parade after the race. Coral Springs knows how to do it.
- https://www.strava.com/activities/2014430985