Author Topic: ADARQ's journal  (Read 716469 times)

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adarqui

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Re: ADARQ's journal
« Reply #5940 on: January 25, 2016, 12:13:10 am »
0
REST! felt good, no soreness/aches from yesterday's 13.x mi.



01/24/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left thumb (got better as the day went on, disappear by the evening)
injuries = toenails wrekt, right elbow slightly (tennis elbow)
bananas = 4
feel = good



Session: Stretching

10 AM - 10:30 AM

- quads, adductor, upper, etc



Food

2 PM

- bbq ribs
- bbq brisket
- mac & cheese
- small piece of raspberry cheese cake
- half of a blueberry muffin

stomach got wrecked.. need to not overdo it like this next sunday.. also need to do something diff than bbq.



Food

5 PM

- 1 x gatorade
- 1 x greek yogurt



Food

- 1 x gatorade
- 4 x banana
- ~3 x tbsp peanut butter



Session: Stretching

9 PM - 10 PM

- quads, adductor, upper, etc



wasn't going to do rings tomorrow because of my thumb but.... might do it since my thumb feels good now. got to be careful though, it's a nasty ache.

pc!

adarqui

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Re: ADARQ's journal
« Reply #5941 on: January 25, 2016, 10:58:25 pm »
+3
01/25/2016

Bio: Morning

sleep = 10 hr
wakeup = 10 AM
bw = 157 lb.
- extra water retention after rest day
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 1
feel = good



Food

10 AM

- 1 x orange juice
- 1 x greek yogurt



Session: Afternoon

11:50 AM - 12:50 PM

rings:
- progress
- really strong dips & pushups
- really strong skin the cat & L-sit
- did some new stuff, mostly hanging upside down completely straight (the opposite of a dip position), and pulled myself up (going from hands at thigh level to hands at hip level).. very tough
- also: lots of hamstring/quad stretching, made my hip flexors a bit tender while running tonight



Food

1:10 PM

- 1 x fairlife 2% chocolate milk



Food

3 PM

- 1 x berry beet juice
- 1 x greek yogurt
- 1 x gatorade



Session: Evening

6 PM - 7:07 PM

run:
- 9.16 mi in 1:05:33
- pace: 7:09 min/mi
- speed: 8.4 mph
- calories: 1,111
- ipod: crypto-gram podcast!!!!
- shoes: nb 5000v2
- strava: https://www.strava.com/activities/718897948/overview

pr's:
- 5k: 19:42  :personal-record: .. pr'd my competition 5k of ~20:06 or 20:09 (i forget), so ~20s.. however, didn't warmup (like usual) & kept running for 6 miles more.. so I like it.
- 12-minute test: 1.95 mi  :personal-record: .. previous PR was 1.87 mi
- 1km: 3m41s  :personal-record:
- 3km: 11m27s  :personal-record:
- 3mi: 18m54s  :personal-record:

I wanted to PR 5k soo.. that's what I pushed for. I'd like to PR 10k, miles in an hour, and half marathon this week also.. I imagine that would all be in one run.

splits:
- miles 1,2,3: 6:31, 6:05  :personal-record: (9.73 mph), 6:38
- first 3 miles over 9mph which is good, just need to hold that for every other mile)
- oh forgot to mention, on mile 2 I beat a guy on a bike.. he was on the other sidewalk and I just said fuck it let me beat him.. wish I always had a rabbit to chase.. i'll need to figure out how to create one mentally.
- miles 4,5: 7:21, 7:46
- miles 6: 6:54
- miles 7: 7:54
- miles 8: 8:03 EEK
- miles 9: 7:23
- miles ~rest: ~6:00 (finishing strong)

no idea what happened to mile 8, nasty!

Wanted to run one more lap (which is ~3 mi) but had to cut it short.



Food

7:30 PM

- 1 x fairlife whole milk



Food

8 PM

- pasta with grilled chicken, mushrooms, brussels sprouts, asparagus  .. SO GOOD
- boars head brie & crackers
- 1 x greek yogurt



Food

10:30 PM

- 1 x gatorade



Session: Stretching

9:30 PM - 10:30 PM

- lots of adductor, quad, glute, upper
- need to focus on glutes and hamstring more frequently



Food

- 1 x banana



still in search of that 9+ mph for all of my splits & a sub 6 min split.. good stuff though tonight. depending on how I feel, I may or may not try to PR 10k tomorrow.

gn!!

adarqui

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Re: ADARQ's journal
« Reply #5942 on: January 26, 2016, 01:34:52 pm »
0
i think i'm getting closer to having my tcpdump pull request (PR) merged in!! adds RESP (redis serialization protocol) support to tcpdump. I actually wrote this ~3 years ago, but it's taken a while (hehe) for us to communicate about the PR. It also allows people to use tcpdump instead of redis-cli monitor, to monitor their redis servers. redis-cli monitor can degrade redis performance by ~30%.

i'll actually be quite happy if I get this PR merged.. i've used libpcap & tcpdump since ~1997-1998 or so. it's a pretty historic tool for packet capture ;f

hmm.. this would be a literal PR:  :personal-record:

jajaja.

pc!

John Stamos

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Re: ADARQ's journal
« Reply #5943 on: January 26, 2016, 07:23:48 pm »
+2
PR'n all over the place :wowthatwasnutswtf:

Are you going to get vids up of the ring work?  I've been working on rings too....onion rings(que drum solo that happens when theres a joke)
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: ADARQ's journal
« Reply #5944 on: January 26, 2016, 10:35:20 pm »
0
PR'n all over the place :wowthatwasnutswtf:

thanks! it's been a while.. happy I could join the PR-squad for a short bit.

hoping to have a few more this week.. tonight really sucked, but I think some other stuff factored in.



Quote
Are you going to get vids up of the ring work?

ya eventually.. i'm just doing noob stuff right now. i'd like to eventually video tape some calisthenics/ring stuff. that stuff will make for cool vids. as for running, don't think I could make cool videos if I get some nasty distance speed hah. none of this comes close to dunk videos IMHO :)

maybe i'll try to take some vids in April or so.



Quote
I've been working on rings too....onion rings(que drum solo that happens when theres a joke)

eek tehe

fwiw, i don't like the big onion rings, i like the short small stringy onion ring fries. ;f

pc man!

adarqui

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Re: ADARQ's journal
« Reply #5945 on: January 26, 2016, 10:55:16 pm »
0
lots of programming today! worked on my tcpdump pull request & reviving some old polyglot irc bot project.. man the old code is horrendous.



01/26/2016

Bio: Morning

sleep = 7.5 hr
wakeup = 7:30 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = toenails wrekt
bananas = 1
feel = good



Session: Morning

8 AM - 9:30 AM

tennis:
- hit really good, mostly relaxed, but hard when I wanted. good control.
- all of the calisthenics has helped me upper strength considerably, noticeable difference.



Food

12 PM

- 1 x orange juice
- 1 x gatorade
- 1 x greek yogurt



Food

2 PM

- 1 x grape fruit juice
- 1 x gatorade
- 1 x greek yogurt
- 1 x english muffin with butter

STOMACH DESTROYED. Something caused a nuclear reaction in my stomach. Feel so wrecked.

 :raging:



Food

2:30 PM
- trying to fix my stomach

- (tons of water)
- 1 x banana



Food

5 PM
- stomach still feeling really bad.. apparently it just wanted a bunch of fat.

- bunch of peanut butter (~5 tbsp)



Session: Evening

6:15 - 7:30 PM
- sluggish run

run:
- 9.16 mi in 1h:09m:40s
- pace: 7:36 min/mi
- calories: 1121

splits:
- miles 1,2: 6:26, 6:49
- miles 3,4,5,6: 7:14, 7:20, 7:43, 7:48
- miles 7,8,9: 8:05, 8:25, 8:30
- miles ~rest: 7:59

stepped on a rock on mile 7, almost got wrecked.. ankle/knee feel it later on.

every split got worse.. maybe all of the PB so close to the run wrecked me (or glute death)

glutes were pretty sore during the run.

pushed it but just felt dead.



Food

7:30 PM

- 1 x fairlife 2% chocolate milk



Food

8 PM

- chicken sandwich on wheat with shredded parmesan
- mac & cheese
- some chips
- ~3 tbsp peanutbutter



Food

- 1 x greek yogurt



wanted to PR 10k tonight.. that obviously didn't happen. going to keep pushing this week, want to see what happens. :F

need this: 9 miles in 1 hour: http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=9&distanceunit=m&duration=1%3A00%3A00

pc!

adarqui

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Re: ADARQ's journal
« Reply #5946 on: January 28, 2016, 12:06:49 am »
0
rained all day.

01/27/2016

Bio: Morning

sleep = 8 hr
wakeup = 8:30 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee slightly
injuries = toenails wrekt
bananas = 4
feel = good



Food

8:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x oatmeal with honey



Session: Afternoon

11:30 AM - 12:30 PM
- raining

calisthenics:
- lots of progress on split variations, split dips/semi-planche x 7
- lots of hamstring and adductor stretching



Food

12:45 PM

- 1 x fair life 2% chocolate milk



Food

2 PM

- 5 egg omelette with shredded parmesan and mushrooms/green peppers
- english muffin with butter
- 1 x grape fruit juice
- 1 x greek yogurt



Weird

5 PM

- after dog walk, felt like i have a picker in the side of my foot.. but i don’t see anything. it’s been bothering me off and on all night, even during my run.



Session: Evening

7 PM
- raining, wet, slight flooding/puddles

run:
- 12.02 mi in 1h:39m:00s
- pace: 8:14 min/mi
- speed: 7.3 mph

ran nice and easy until the last 2 miles.. goal was to just run relaxed, soft, and go ~15 mi not ~12.

splits:
- miles 1,2: 7:28, 7:46
- miles 3,4,5,6,7,8,9,10: 8:20, 8:13, 8:38, 8:41, 8:56, 8:52, 8:54, 8:24
- miles 11,12: 7:50, 7:09
- miles ~rest: 4:54 (0.02 mi, lool)

thought I was running better than high 8's on some of those. last mile being the best is good. I had a few more miles I could have pushed if I kept running, lunges felt great.

I need such a light/easy long run to be the same effort but everything under 8min/mi.



Food

9 PM

- 1 x fairlife whole milk



Food

9:30 PM

- 1 x fairlife whole milk
- 3 x egg rolls
- 1 x greek yogurt
- a bunch of almonds



Food

12 AM

- 1 x greek yogurt
- 1 x banana



legs/feet tired.

ps: i love running in the rain (light or drizzle, not pouring).

pc

adarqui

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Re: ADARQ's journal
« Reply #5947 on: January 28, 2016, 11:42:40 pm »
0
01/28/2016

Bio: Morning

sleep = 8 hr
wakeup = 9 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly
injuries = toenails wrekt
bananas = 4
feel = good



Food

9:30 AM

- 1 x orange juice
- 1 x greek yogurt
- 1 x oatmeal with honey



Session: Stretching

10:30 AM - 10:45 AM

- sat on my heels/calves for ~15 min to stretch quads



Session: Stretching

12:30 PM - 1 PM

- tons of hip/glute stretching
- standing hamstring, quad, hip flexor
- upper
- feet



Food

1:30 PM

- quinoa and black beans
- boarshead brie (good!) and crackers
- 1 x greek yogurt
- 1 x gatorade


Session: Stretching

3:15 PM - 3:45 PM

- tons of hip/glute stretching
- standing hamstring, quad, hip flexor
- upper
- feet



Session: Evening

5:30 PM
- light rain

run:
- 6.75 mi in 52:03
- pace: 7:42 min/mi
- speed: 7.8 mph
- ipod: crypto-gram

crappy run.. had to cut it short because of a big thunderstorm.

had to retie my shoe a few times on my left foot.. the top of my foot bothers me sometimes when I tie my shoe too tight.. hasn't happened in a long time. was really bugging bad until I loosened it up considerably.



Food

7:30 PM

- 1 x fairlife whole milk



Food

8 PM

- tomato bisque soup
- french bread with tomato, shredded parmesan, and olive oil
- 1 x whole milk
- 1 x gatorade



Food

9 PM

- 1 x whole milk
- 4 x fried banana with brown sugar
- 5 x tbsp peanut butter


feel dead.

Merrick

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Re: ADARQ's journal
« Reply #5948 on: January 29, 2016, 10:56:34 pm »
+2
Yo Andrew,

Maybe you should quit all this running your doing and train for this instead

<a href="http://www.youtube.com/watch?v=_sWYENsJ3O4" target="_blank">http://www.youtube.com/watch?v=_sWYENsJ3O4</a>

You can implement this strategy and be elite

<a href="http://www.youtube.com/watch?v=uSezq9sf4S8" target="_blank">http://www.youtube.com/watch?v=uSezq9sf4S8</a>

adarqui

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Re: ADARQ's journal
« Reply #5949 on: January 29, 2016, 11:37:18 pm »
0
super moon walking vid is SICK.

i can actually run pretty fast going backwards, lmao. ;f dem quads.

adarqui

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Re: ADARQ's journal
« Reply #5950 on: January 29, 2016, 11:55:40 pm »
0
quick journaling

01/29/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 156 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday)
injuries = toenails wrekt
bananas = 0
feel = good



Food

10:30 AM

- 1 x grape fruit juice
- 1 x greek yogurt
- 1/2 bagel with peanut butter



Session: Mobility

12:30 - 1:30 PM

lower body stretching & mobility
- lots of stuff
- right hip hurts, especially when i do split stretch or hip/glute stretches, bleh.. hate this feeling



Food

2 PM

- 1 x beet berry juice
- 1 x greek yogurt



Session: Evening

6:30 PM - 8 PM
- cold

run:
- 13.25 mi in 1h:36m:39s
- pace: 7:18 min/mi
- speed: 8.2 mph
- calories: 1624
- ipod: crypto-gram

splits:
- half marathon: 1h:36:something
- miles 1,2,3: 6:47, 6:47, 6:55
- miles 3,4,5,6,7,8,9,10,11,12,13,rest: 7:19, 7:21, 7:01, 7:39, 7:20, 7:47, 7:36, 7:25, 7:30, 7:23, ~7:19
- pretty consistent.. felt like I held the same exact pace for the majority of the run, that's why it's interesting how my 6+'s feel the same (or slower) than some of my 7+'s.
- at least I didn't have an 8 min/mi split.. was aiming for that.

felt some pain on occasion in that 1st metatarsal area on my left foot.

picked two areas out of the ~3 mi laps, ~200m and ~400m to run fast.. so 4 laps, with 2 sections per.. so 8 bits of speed work mixed in.

felt good, pushed it but could have pushed more.. actually wanted to PR might half marathon running at this pace but turned out I was 1 minute too slow. I didn't look at my watch any, which felt good.

form felt better than some of my recent runs.



Food

8 PM

- 1 x fairlife 2% chocolate milk



Food

8:30 PM

- huge bowl of cheerios with honey and fairlife whole milk
- 1 x orange juice
- 1 x english muffin with butter
- 1 x french bread with butter



Session: Stretching

11 PM - 12 AM

- lots of adductor/hip/hip flexor/quad/hamstring stretching
- BEST split stretch ever .. kept progressing it for 20 minutes.. was leaning on a 'stool' to take alot of weight off.. so basically relaxing in a progressively deeper split stretch for 20 minutes.. nuts but, it worked.. could barely walk after.. was hard to get out of the position[/b]

Food

12 AM

- 1 x greek yogurt



need to turn those splits into ALL sub 7 min/mi !@#$!@$(@_$

adarqui

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Re: ADARQ's journal
« Reply #5951 on: January 31, 2016, 01:00:23 am »
0
01/30/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 155 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, glutes slightly, hips slightly, hip flexors slightly
aches = right knee slightly, right hip slightly (or more) when I stretch, left first metatarsal achy/painful at times (where i felt the tight shoe lace yesterday), left thumb
injuries = toenails wrekt
bananas = 0
feel = good



Food

11 AM

- sausage egg and cheese on a pumpernickel bagel
- 1 x orange juice
- 1/2 of a chocolate muffin with chocolate chips (omfg, so good, should just have been called chocolate cake)



Session: Afternoon

1:30 PM - 3 PM

stretching: ~1/2 hour
- adductors, glutes, hips, quads

calisthenics: 1 hour
- good, lots of random stuff
- some full rom skin the cats, BW chinups x 8 fast/full, BW dips x 8 with legs split



Food

3:15 PM

- 2 cups x fiber one cereal with fairlife whole milk (~40g fiber yaa!)
- 1 x berry beat juice



Session: Evening

7 PM - 9:07 PM

run:
- 15.07 mi in 2h:07m:42s
- distance PR since using watch  :personal-record:
- relaxed long run
- pace: 8:28 min/mi
- speed: 7.1 min/mi
- calories: 1848 (almost 2k! ha)
- ipod: crypto-gram (2 eps) and threat cast (1 ep)
- top of left foot bothered me a bit more than i expected.. had to loosen up my shoe which was already loose, that helped.. hoping this goes away come monday (resting sunday). I don't want this to become chronic.. if it does, will have to rest until it heals most likely, because it could be more than just some bruising from tying my shoes too tight.
- pace died down at mile 8, died down bad at mile 11.
- didn't push it



Food

9:10 PM

- 1 x fairlife 2% chocolate milk



Food

10 PM

- steamed veggies
- 4 eggs sunny side up
- 1 x grape fruit juice
- 1/2 chocolate muffin



Food

12 AM

- 1 x greek yogurt


feel decent right now.. figured i'd feel a bit more beat up.. resting Sunday. back at it Monday. Might do a 5k next Saturday, dno yet.

pc!

LBSS

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Re: ADARQ's journal
« Reply #5952 on: February 01, 2016, 12:33:58 pm »
+3
adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759
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

adarqui

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Re: ADARQ's journal
« Reply #5953 on: February 01, 2016, 04:30:35 pm »
0
adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

nice :F

I have to shave 30 minutes off of my hard-training run pace in order to qualify, sounds hard. :) That means i'd have to bring my 7:15 min/mi pace for 13 miles down to 4:57 min/mi.  :o

http://www.walkjogrun.net/training/marathon-pace-calculator.cfm?distance=13.1&distanceunit=m&duration=1%3A05%3A00

I could go transgender and try to qualify for the women's with sub 1:15.



My big goal for half-marathon distance is sub 1:20:00 .. 1:19:59.

I'm definitely excited to see where I am ~6 months from now.. my weekly mileage is finally going up to something reasonable.. getting close to ~70 mi/wk.

January basically looks like this:
- wk1: 36 mi
- wk2: 48 mi
- wk3: 54 mi
- wk4: 65 mi

^^ also not measured, progressively getting my guts back. Each week i've had more guts than the previous, good sign.



I definitely need to keep the mileage up near 70. Also need to make sure I push myself somewhat on all of those runs, even if it's a short sprint mixed in. My power sucks right now.

pc man!

T0ddday

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Re: ADARQ's journal
« Reply #5954 on: February 01, 2016, 04:33:58 pm »
+1
adarq if you run 1:05 half then you qualify for the next olympic trials. just sayin.

http://fittish.deadspin.com/olympic-marathon-trials-the-victory-lap-for-pretty-dar-1755043759

Crazy that that is considered a pedestrian standard for some... sub 5 minutes miles for 13 in a row...   im not even confident I can break 6 for a mile.