Author Topic: ADARQ's journal  (Read 637022 times)

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adarqui

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Re: ADARQ's journal
« Reply #8895 on: June 24, 2019, 12:04:14 am »
+2
legs sore from 2 days of intense stretching. injury areas feeling great today tho.


06/23/2019:
- legs sore
- morning bw: 152


11:30 AM: walk: 2h9m w/ {42min hills, power walk up} ::: (grass/dirt/rocks)
- https://www.strava.com/activities/2474845846

crazy how high HR goes just doing "power walking" uphill.

cool.






adarqui

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Re: ADARQ's journal
« Reply #8896 on: June 24, 2019, 12:07:27 am »
+1
got some usatf half tights, shirt, and racing shirt. coool.

racing shirt is pretty slick, very light.

adarqui

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Re: ADARQ's journal
« Reply #8897 on: June 25, 2019, 02:11:53 pm »
+1
yesterday: rest


06/24/2019:
- morning bw: 152


12:30 AM: long stretch
- felt great
- stressing injured areas with completely stiff leg hamstring stretch (supine, rope) hurts less than a week ago

adarqui

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Re: ADARQ's journal
« Reply #8898 on: June 26, 2019, 01:30:13 am »
+2
light hills.


06/25/2019:
- morning bw: 154


12:30 AM: long stretch
- felt great. injury areas a little achier today than yesterday, not when running, when leaning over etc.



09:00 PM: light: 34 x hills in the dark ::: grass
- https://www.strava.com/activities/2481008946
- felt great
- pitch dark, fun
- 3 miles of up/down hills
- each mile faster than the next (picked it up a bit each mile)
- first time ever running these hills in the dark.. was a bit scary but worked out great. def have to be careful tho.





looks so cool.

adarqui

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Re: ADARQ's journal
« Reply #8899 on: June 28, 2019, 01:46:45 am »
+1
light long.


06/27/2019:
- morning bw: 155

09:30 PM: light: 1h47m ::: grass
- https://www.strava.com/activities/2486484280
- very hot out & i used overheat (long sleeve/windbreaker pants), -7 lb water. so decent run




adarqui

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Re: ADARQ's journal
« Reply #8900 on: June 29, 2019, 10:59:32 pm »
0
yesterday:

rest


06/28/2019:
- morning bw: 154



09:30 AM: bw
- strong but kept the reps shorter

3sec paused dead hang ng pullups: BW x 7
full dips: BW x 7



12:00 AM: stretch
- 1 hour
- intense on hamstrings/glutes/hips

adarqui

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Re: ADARQ's journal
« Reply #8901 on: June 29, 2019, 11:24:23 pm »
+2
didn't plan on running today, but felt so good that i changed my mind.. which is somewhat interesting, considering i hadn't eaten all day. so i basically ran on a "24 hour fast" (24 hours by the end of the run). and i ran very well. interesting.

been doing weird stuff with my diet for the last month or more, which is making some of this stuff possible now.



06/29/2019:
- morning bw: 154



06:20 PM: light: 53 min (mod finish) ::: (grass/dirt/rocks, fasted) /// longest "fast" i've done before a run (24 hours), felt awesome
- https://www.strava.com/activities/2491115806
- range of motion was insane when i turned it up towards the finish.. legs/hips were so flexible tonight.
- very fast for the effort, was surprised when i saw sub 9 at the effort i was going










12:00 AM: stretch
- TODO
- 1+ hours

Coges

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Re: ADARQ's journal
« Reply #8902 on: June 30, 2019, 09:05:59 pm »
+1
been doing weird stuff with my diet for the last month or more, which is making some of this stuff possible now.

Anything worth sharing?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #8903 on: June 30, 2019, 09:07:22 pm »
+1
been doing weird stuff with my diet for the last month or more, which is making some of this stuff possible now.

Anything worth sharing?

not eating.

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Re: ADARQ's journal
« Reply #8904 on: June 30, 2019, 09:14:02 pm »
+1
been doing weird stuff with my diet for the last month or more, which is making some of this stuff possible now.

Anything worth sharing?

not eating.

 :trollface:

but ya seriously.. not eating.

like waking up around 9 AM, drinking water until about 2-3 PM, drinking some OJ, more water, then maybe running later at night, then eating a meal (rice + sauteed veggies etc, or fruit etc). semi-frequent milk. not-so-frequent chicken/meat etc. staying very hydrated.

so like crazy light.

way diff than i've ever eaten before.

basically trying to become accustomed to going long bouts without eating meals. drinking much more water.

i guess it's kinda IF-ish, but not IF.

i'm def getting leaner again. my BW was up to 163-ish before i started re-focusing hard on diet. down to 153-ish 1-1.5 months later.

in a nutshell i'm just trying to destroy the craving of being hungry. after a month or so of this, it seems like it's working. yesterday i wasn't hungry at all, even during my run, and i hadn't eaten for 24 hours. that's unusual for me. i can't run hungry at all, so the fact that my run was so good last night, having not eaten in so long, is remarkable. lol.

so ya nothing special.

i want to get my BW back really low, potentially under 140 again.

still being injured, i'm trying to become as light as possible. if i can't train as hard as I want due to injury, then I can try to tackle something like becoming "leaner/lighter than i've ever been" in the meantime. It's fun and I don't care how much I weigh or how I look etc, so it's not a problem for me. Beyond that, I always feel way better when I get very thin/light/lean. Taking load off of my knees/hips/back by getting very light again, will also help with injury prevention/recovery (i mean it usually does for me). I gained a bit too much weight towards Feb, and my run volume was way up, and i could feel it on some runs, and I eventually got hurt. Reminds me of trying to dunk at 160-170+. dno tho. curious to see how I feel when i'm ~140 again.

pc man!

adarqui

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Re: ADARQ's journal
« Reply #8905 on: June 30, 2019, 09:24:12 pm »
+1
i'm also doing weird things with stretching now too (1-2 hour sessions). even with the injury to my right hip/glute/sacral spine, my hip/hamstring/glute flexibility is way better than it was pre-injury. my legs feel great on these light runs. feeling really loose. i just need the small injuries (tears/tendonitis/whatever) to disappear, then i'll feel great.

so this injury has caused me to:
1. do some extreme experimenting with my diet
2. do some semi-frequent extreme stretching

i'm doing stuff with stretching/mobility that would have wrecked me months ago.. and now it has no effect on me. it's kind of mind blowing.

have to be careful with that stuff for sure tho.. i try and stay very relaxed and just slowly melt into the stretches. everything is a "long hold".

I have a few stretches which "trigger" my right glute/hamstring injury (rope hamstring, standing single leg hamstring). I have a few positions which trigger my sacral spine injury (standing bent over double leg hamstring), and i have lots of little positions which trigger my right hip pain - which i've actually "attacked" and that's what's lead to some crazy hip mobility improvements.

in the end i'm hoping i've added new stuff to the arsenal. it'd suck to be permanently injured, but if my left glute/hamstring/sacral spine could "magically heal" out of nowhere, in literally one day, i'm holding out hope that my right can do the same.

I had made my right injuries disappear with some extreme stretching, but I re-aggravated it badly by doing the standing double leg bent over hamstring stretch. I think that's how I injured something in my sacral spine initially, by holding that position too long. Then I think there was a chain reaction of issues which just blew up after that. It all seems very related, it's very weird.

and here I can run 1 hour up and down a hill today in a great workout, but completely relaxed/not pushing it, and feel fine during the workout.. if I had pain during runs, I wouldn't run. so that's why these injuries are frustrating. If I go FAST, then ya I can feel stuff, so that's why I can't race etc.. but most of the "pain" I feel, is when i'm just moving around and bend over to pick up a dog toy to throw it etc. it's odd. I don't get how I can run like I do, pain free, and then do some simple stuff and it feels like my glute/hamstring is ripping. It's some weird shit.

loool

pc!

adarqui

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Re: ADARQ's journal
« Reply #8906 on: June 30, 2019, 09:42:04 pm »
+2
regarding the long stretch sessions: i've always liked them, but sometimes have gotten wrecked by them - so it turns out being a love/hate relationship. i'm starting to learn how to do them more safely.

but it also reminds me of that Goggins interview. he just felt so bound up, that he couldn't take it anymore, and started stretching for 2-6 hours etc. until finally he "unwound himself". i've felt similar for a long time.

i get very frustrated when i just make a "normal movement" and I feel so much tightness or literally tweak/strain something. it pisses me off beyond belief. trying to see if I can truly improve my flexibility/mobility for once.

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Re: ADARQ's journal
« Reply #8907 on: June 30, 2019, 09:45:17 pm »
+3
also going back to some other theories: like not running every day. even when I heal up eventually (hopefully), I now plan to NOT run every day. instead, I plan to use more walking sessions, but incorporating the "overheat" technique AND combining that with "uphill" power walks. stuff like that is so effective. I can lose ~10 lb water weight and get my HR up into the 170's just by "bundling up" and WALKING uphill in the south florida heat humidity. it's crazy. you can feel immediate stamina/endurance improvements too. it feels like doing a long light run.

so i plan to utilize more stuff like that in the future, so that i'm not grinding away at the same motor patterns every day.

i'm just at one of those "reset moments". that's the only benefit to being injured (not catastrophic) - if we use it properly, it can give us the ability to take a step back and re-analyze everything, and address some weaknesses etc.

it also seems essential.. i mean if we have big goals, how do we remain focused and improve, while being injured & also not being able to train "most effectively"? have to figure something out. even if it doesn't improve/maintain fitness, if it helps improve something or give us a new tool, it can be very significant.

Coges

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Re: ADARQ's journal
« Reply #8908 on: June 30, 2019, 11:32:07 pm »
+1
regarding the long stretch sessions: i've always liked them, but sometimes have gotten wrecked by them - so it turns out being a love/hate relationship. i'm starting to learn how to do them more safely.

but it also reminds me of that Goggins interview. he just felt so bound up, that he couldn't take it anymore, and started stretching for 2-6 hours etc. until finally he "unwound himself". i've felt similar for a long time.

i get very frustrated when i just make a "normal movement" and I feel so much tightness or literally tweak/strain something. it pisses me off beyond belief. trying to see if I can truly improve my flexibility/mobility for once.

I love this. Reminds me of the old Pavel relax into stretch where he would tell us pathetic Westerners that we didn't have the patience for long stretching that would yield incredible results lol. Also more recently Kit Laughlin has stuff on relaxed stretching that is along the same lines. Slow, relaxed stretching, keeping the belly relaxed, taking your time and never putting the body in any dangerous position. He's had some incredible results. I love the piriformis and pancake stretches for this and can spend considerable time in each and feel incredible. If I spend too long in couch stretch though my hip flexors and quads are killing me afterwards.

I like the diet reset too. There's something magical about not bowing to hunger and eating on your own terms. Gone are the days where I dream of getting huge and I would much prefer to be 5-8kgs lighter than where I currently am given how much less stress the body takes at that weight.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #8909 on: June 30, 2019, 11:58:37 pm »
0
regarding the long stretch sessions: i've always liked them, but sometimes have gotten wrecked by them - so it turns out being a love/hate relationship. i'm starting to learn how to do them more safely.

but it also reminds me of that Goggins interview. he just felt so bound up, that he couldn't take it anymore, and started stretching for 2-6 hours etc. until finally he "unwound himself". i've felt similar for a long time.

i get very frustrated when i just make a "normal movement" and I feel so much tightness or literally tweak/strain something. it pisses me off beyond belief. trying to see if I can truly improve my flexibility/mobility for once.

I love this. Reminds me of the old Pavel relax into stretch where he would tell us pathetic Westerners that we didn't have the patience for long stretching that would yield incredible results lol. Also more recently Kit Laughlin has stuff on relaxed stretching that is along the same lines. Slow, relaxed stretching, keeping the belly relaxed, taking your time and never putting the body in any dangerous position.

yea! the "belly" is very important. i've found that if i'm breathing too rapidly, then i am not at all relaxed into the stretch.. i absolutely have to be breathing like normal, for me to be performing a "long hold" safely. if i'm not settled in properly, in many of the positions, i can feel my stomach going in/out too much due to more rapid breathing. when i'm nice and relaxed, i can't even notice it.

so that seems to be a very important point.

and ya, it requires lots of patience. i think my "long hold failures" always happen when i get impatient. ie, trying to achieve a ROM too quickly (forcing the ROM a bit). if instead, i simply achieve the ROM naturally, not forcing it at all, it feels much safer and more effective. this is why my stretch sessions are pretty long right now.. if i give myself 10-15 minutes to stretch, the likelihood of rushing the stretch is very high. if i give myself an hour or so, i can really ease into it.

also, i do most of these sessions with only a "night light", ie dark room, before bed. so it's kind of relaxing and helps me release some tension before bed.

i've been wearing my ear plugs too.. so it's kind of a combined flexibility/meditation session. I guess stretching sessions should be more like meditation, especially if you're doing "long holds". some holds I do, are definitely up over 5 minutes etc.. especially the glute/hip/sacral spine ones. occasionally some hamstring ones too etc.

i'm doing a "leg drain" right now, which is kind of a light hold for the hamstrings. i'm at 45 minutes right now. legs are starting to finally "fight it", which means i should probably end the session. going to stretch in a bit.


Quote
He's had some incredible results. I love the piriformis and pancake stretches for this and can spend considerable time in each and feel incredible.

ya same. i can really stretch glutes/piriformis/hips hard. hamstrings are delicate, but i can stretch them for a while too if i acknowledge i won't achieve as much rom. quads are on-off, sometimes i can stretch them for a long time, sometimes they fight back. i don't stretch calves as much, been thinking about maybe hitting them a bit more.


Quote
If I spend too long in couch stretch though my hip flexors and quads are killing me afterwards.

i have a few like that too, mostly adductor/groin related.

even a few seconds in some groin stretches can wreck me.. which is why i'm trying to loosen up that area as well now. making some progress but that seems to be a big problem area.. probably a source of lots of issues.

Quote
I like the diet reset too. There's something magical about not bowing to hunger and eating on your own terms.

yea for sure. feels awesome once you regain control.

Quote
Gone are the days where I dream of getting huge and I would much prefer to be 5-8kgs lighter than where I currently am given how much less stress the body takes at that weight.

hah nice. do it (slowly, safely) :D