Author Topic: ADARQ's journal  (Read 608456 times)

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adarqui

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Re: ADARQ's journal
« Reply #8820 on: May 13, 2019, 01:52:47 am »
+1
quick journal before i pass out and die.

worked all day. one of those big weekend deployments. made sure to watch basketball tho & drink a milkshake. :ninja:


05/12/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

11:30 AM: very light overheat: 58m @ {HR progression at the same pace} ::: (concrete, long compressions+pants+long sleeve+sweatshirt)
- https://www.strava.com/athletes/15557254
- only lost like 7 lb water but it seemed brutal.






afterwards, ate 5 grapefruit while in the pool. such an epic combo. heat running -> grapefruit + pool.

adarqui

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Re: ADARQ's journal
« Reply #8821 on: May 13, 2019, 10:56:41 pm »
0
speed day! felt pretty good.

05/13/2019:
<= 4:59 mile (0) vs <= 2:59 km (1) vs <= 30s 200m (0) = 0 + 1 + 0 = 1

07:20 PM: hard speed: {0.71 mi @ 3:28 (4:52 min/mi), 1km split = 3:00 (4:50 min/mi)} + {12 x strides} ::: (track, spikes) /// apparently too scared to run less than 1s faster.
- https://www.strava.com/activities/2365585032
- https://www.endomondo.com/users/26420622/workouts/1318531120
- https://connect.garmin.com/modern/activity/3646382557
- 0.71 mi @ 3:28 (4:52 min/mi), 1km split = 3:00 (4:50 min/mi)







sub3 km #2 slips out of the fingertips. :ninja:

adarqui

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Re: ADARQ's journal
« Reply #8822 on: May 13, 2019, 10:58:32 pm »
+2
i should probably try to do a "safe sub5 mile" attempt on wednesday.. not sure yet.

safe sub5 = 5:0X pace until last lap then burn it out.

might do a mile race saturday soo... if i do, that'd probably be a good strategy.

ie: sat = speed, sun = light, mon = speed, tues = light, wed = speed, thurs = light, fri = light, sat = race.

adarqui

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Re: ADARQ's journal
« Reply #8823 on: May 15, 2019, 11:54:17 pm »
0
yesterday:

05/14/2019:

09:55 AM: very light: 19 min ::: (concrete)
- https://www.strava.com/activities/2366829948

10:15 AM: bw
- strong

5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 6
standing single leg abductions: x 30
standing single leg raises: x 30

evening lacrosse ball deep tissue:
- 1 hour
- really dug in deep, mostly hip/glute/quad/tfl/itb/sacral spine area
- felt alot better after
- (also felt significantly better the next day - wednesday)

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Re: ADARQ's journal
« Reply #8824 on: May 15, 2019, 11:59:33 pm »
+2
05/15/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4

09:55 AM: very light: 11 min ::: (concrete)
- https://www.strava.com/activities/2369646254

07:00 PM: mod speed: {1 mile @ 5:09, tried staying relaxed} ::: (track, spikes) /// my best mile of 2019 - smh. lol.
- https://www.strava.com/activities/2371120272
- https://www.endomondo.com/users/26420622/workouts/1319632704
- https://connect.garmin.com/modern/activity/3652796036
- mile: 5:09
- 1km split: 3:12

body felt good (injury area especially) but felt kinda stale today. HR up higher than usual - probably due to caffeine.







ok so.. 2 days rest (very light runs) then a mile race saturday (most likely).

will I get 4:5X ??? I doubt it. but will probably try.. :ibrunning:

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Re: ADARQ's journal
« Reply #8825 on: May 17, 2019, 12:41:02 am »
0
rest day.

trying to get as much "healing" (for saturday) as possible for some of my issues.

also iced my sacral spine/hip major in the evening.



05/16/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4

10:00 AM: bw
- strong

5-10s paused dead hang ng pullups: BW x 6
full dips: BW x 10
standing single leg abductions: x 30
standing single leg raises: x 30


09:30 PM: ice
- great
- sacral spine + right hip

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Re: ADARQ's journal
« Reply #8826 on: May 18, 2019, 12:36:44 am »
0
another rest + ice day.

feeling decent. mile race tomorrow, most likely. :ibrunning:


05/17/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) = 0 + 1 + 2 + 0 + 1 = 4



AM & PM ice. mostly sacral spine + right hip.

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Re: ADARQ's journal
« Reply #8827 on: May 18, 2019, 10:45:20 pm »
+2
3rd OA at the mile race today. overall ran slow, but had some good segments in there.

ran so slow I couldn't even update my statline tracker! :<

EDIT: FU*K THAT I'M PUTTING 5:1X ON THERE, but not 3:1X KM.

Flagler Mile: 3rd OA @ 5:18

1st OA was a h.s. kid and he managed to get 4:55, good stuff.



05/18/2019:
<= 30s 200m (0) vs <= 2:59 km (1) vs 3:0X km (2) vs <= 4:59 mile (0) vs 5:0X mile (1) vs 5:1X mi (2) = 0 + 1 + 2 + 0 + 1 + 2 = 6



10:30 AM: small "shakeout" @ 10 min
- https://www.strava.com/activities/2377460961



01:00 PM: Flagler Mile: 3rd OA @ 5:18. lol /// watch lied to me about the opening pace hah /// leg held up but def felt it meh
- https://www.strava.com/activities/2378125024
- https://www.endomondo.com/users/26420622/workouts/1321215292
- https://connect.garmin.com/modern/activity/3661228510
- saw some other gps's, looked to be 0.02 mi long, so 5:12 estimated
- hot race, people were wrecked, 90+ heat index.

injury area bothered me a bit during warmup, but NOT during the race. and it didn't tweak. so that's a good sign i guess, especially considering i hit some good speeds.

from 2.20 mi to 2.60 mi (~0.40 mi) I was probably like 4:4X min/mi pace - fastest pace 4:22 lmao. fell off hard after that. then got it back a bit later. then coasted it out once I had 3rd locked down.

started off WAY TOO FAST. didn't plan on doing that either. also, didn't think i was capable of starting off that fast given my leg issue - it's very hard for me to hit 4:2X-4:3X pace right now.





sustained 4:XX until that 4:58, then after that, shot up to 5:4X etc, then back down to 4:5X-5:0X, then 5:1X etc.






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Re: ADARQ's journal
« Reply #8828 on: May 18, 2019, 10:50:37 pm »
+1
after the race i got french onion soup, a burger, and a milkshake.

this french onion soup was SOLID.



also got these today. "special edition" Colorado Buffalo's XC, Nike Victory 3 Spikes:


adarqui

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Re: ADARQ's journal
« Reply #8829 on: May 19, 2019, 10:36:34 pm »
+1
05/19/2019:

11:20 AM: 1.5 hour basketball dribbling + 50 min light run
- https://www.strava.com/activities/2381097968

surprise, I can still dribble & shoot good. actually not surprising. :ninja:

trying to convince myself to do a basketball dribbling/layup session at leat 1x/wk. I did it for the "chiropractic" effect that it usually gives me.. i go through so many "weird movements" when i dribble, that it usually loosens up my back/hips/legs/shoulders etc. soo.. i really need to keep it in the mix.

it's cool how different the HR data looks during the basketball segment.




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Re: ADARQ's journal
« Reply #8830 on: May 19, 2019, 11:51:45 pm »
+1
oh ya. this morning i was 163 lb. :derp: :trollface:

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Re: ADARQ's journal
« Reply #8831 on: May 21, 2019, 12:57:12 am »
0
did some bw stuff today. probably going to be crazy sore tomorrow.

one really nutty thing.. after my PM session, just a few lunges, my right adductor became incredibly tight/weak.

oh also my sacral spine felt weird after the PM session, as expected.. but weirder than expected.

i miss the pain from lunges.. as crazy as that sounds. my right glute/ham/hip hasn't been healing like it "should". I mean it's a very weird situation. if i'm going to run MUCH LESS to try and have it heal more, i'm going to get back into some BW lower to try and strengthen up more.

theoretically, once i'm healed, i'd like to still do the BW lower stuff. i'll just need to back off a bit more from it: ie, not do 30 min of lunges then run hard the next day etc. maybe keep it to 5 minutes of lunges max, for a while.. and hit the 45 deg hyper harder etc. stuff like that.

oh and do more basketball etc.

05/20/2019:

09:00 AM: very light: 19min ::: (grass)
- https://www.strava.com/activities/2382649358

+ BW:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- 5sec paused dead hang ng pullups: BW x 6
- full dips: BW x 7
- full 45 degree back extensions: BW x 30 (way too tough)
- standing calf raises: BW x 50


08:40 PM: very light: 33 min ::: (concrete)
- https://www.strava.com/activities/2384080037

+ BW:
- full 45 degree back extensions: BW x 25 (very tough)
- full walking lunges: BW x 10e

right adductor complete toast after that evening session.

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Re: ADARQ's journal
« Reply #8832 on: May 22, 2019, 12:10:09 am »
+1
legs not as sore as expected. right adductor is very sore though. also sacral spine is "sore/achy" and right low back is achy.

everything felt surprisingly good on my evening run. weird. but, i plan to dial back running considerably as i get back on this bodyweight stuff.

lunges & hypers feel really good.. my plan was to do them all summer, in conjunction with running etc, and see what happens. maybe that's still a possibility.


05/21/2019:


09:30 AM: bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full ng pullups: BW x 8
- full dips: BW x 7
- full 45 degree back extensions: BW x 35
- standing calf raises: BW x 50



08:30 PM: very light: 31 min ::: (concrete)
- https://www.strava.com/activities/2386827174

+ BW:
- full 45 degree back extensions: BW x 35
- full walking lunges: BW x 50e / 100tot (~4 min)

legs dead after. but felt so good.

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Re: ADARQ's journal
« Reply #8833 on: May 22, 2019, 12:18:32 am »
+1
the race results from this weekend, lool.

https://my5.raceresult.com/118566/#0_D20236

8|

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Re: ADARQ's journal
« Reply #8834 on: May 23, 2019, 12:24:03 am »
0
both glutes & sacral spine "sore" af.

i wonder if my bursa are "fucked".. like not just inflamed but somehow wrecked. maybe i squeezed all of the juice out of them - that'd be bad. i'm surprised that my left glute feels as sore as my right, after a small amount of lunges/hypers (& some light running). i mean even with 3 days rest recently, my right glute/thigh/hip/sacral spine didn't improve much. so i'm going to try some bodyweight strength with less running, and see what happens.



05/22/2019:


09:15 AM: bw:
- standing single leg abductions: x 30
- standing single leg raises: x 20
- full chinups: BW x 8
- full dips: BW x 7
- full 45 degree back extensions: BW x 40
- standing calf raises: BW x 50

glutes felt wrecked all day.

incredible how they are either 1) so weak or 2) so stressed or 3) both.



08:30 PM: bw
- some movement stuff
- lots of weird stuff, most of which put a stretch under load on my glutes/hips/quads (but not hamstrings).



10:30 PM: stretch
- right hip mostly