Author Topic: ADARQ's journal  (Read 694621 times)

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John Stamos

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Re: ADARQ's journal
« Reply #5970 on: February 03, 2016, 07:59:45 pm »
+1
For what you're doing I think you'd need more water than the average person.  Also, deep tissue massages could help, usually depending on how screwed up you are they'd have you go in once a week or every other week and when you're better theyd suggest once a month.  I had probably 4-6 knots in my back, a few in my chest, lower back pain(constant) and basically all over and it was gone within a few sessions and I felt like a yogi for awhile.
Every Monday
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PR: 19:51 --> 17:41

adarqui

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Re: ADARQ's journal
« Reply #5971 on: February 03, 2016, 11:09:46 pm »
0
viada has run ultras...

Who the hell out there would think, shit I just ran a marathon...that was easy how about lets make it longer lol  My feet get tired driving 26 miles.  First time I've heard of an Ultra Marathon

whilst you're at it you may as well throw in some mountains along the route (ultra-trail du mont-blanc) or run through the desert (marothon des sables).

there was a 268 mile ultra that passed by really near where i live recently. everyone finished, then one guy decided he was gonna do the route in reverse right away. crazy shit.

adarq - why is your right side so messed up, do you have a limb length discrepancy or something?

my left leg might be slightly longer, my left foot is DEFINITELY bigger, but doubt that's it. i've had all kinds of injuries in the past from playing basketball and such. I also have some issues in my sacral spine (genetic) that have bugged me off and on since I was a teenager. In the end though, I think it's just all of the years of sports, injuries, compensation, and lack of mobility/flexibility training.

I need to stay focused & consistent with mobility & flexibility. I need to see some significant & permanent changes in flexibility/mobility for once. I make some short term gains but it's tough getting those to persist. Some would say then, why bother? Well, I just can't move my joints through a "healthy ROM". I want to see what it feels like to be able to move my body through a healthier range of movement. Maybe it won't be what I think it's all cracked up to be, but I doubt it. I've been "tight as fuck" since ~12-13 years old. I had much better flexibility prior to 12, then out of nowhere my body stiffened up. I could come close to a split (in martial arts), then the next day, I couldn't. Maybe I got hit in the head or something.. ehheh.



Quote
have you rolled your plantar fascia with a golf ball - always suprises me how much this makes my whole body feel so much looser.

not recently, but i have in the past. it's definitely helped my feet but I don't recall feeling better throughout.

pc!

adarqui

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Re: ADARQ's journal
« Reply #5972 on: February 03, 2016, 11:11:32 pm »
0
For what you're doing I think you'd need more water than the average person.

ya definitely. for example today I started running at 157 lb.. post-run weight 150.1. I make sure to drink/eat it all back (and more) before I sleep.



Quote
Also, deep tissue massages could help, usually depending on how screwed up you are they'd have you go in once a week or every other week and when you're better theyd suggest once a month.  I had probably 4-6 knots in my back, a few in my chest, lower back pain(constant) and basically all over and it was gone within a few sessions and I felt like a yogi for awhile.

damn nice.

I went to a specialist once way back, painful as hell, but he worked a bunch of stuff out. Similar experience.

pc!

Leonel

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Re: ADARQ's journal
« Reply #5973 on: February 04, 2016, 09:33:56 am »
+1
Quote
my left leg might be slightly longer, my left foot is DEFINITELY bigger, but doubt that's it. i've had all kinds of injuries in the past from playing basketball and such. I also have some issues in my sacral spine (genetic) that have bugged me off and on since I was a teenager. In the end though, I think it's just all of the years of sports, injuries, compensation, and lack of mobility/flexibility training.

It's the same story with me, just that it is my left side. Left hip, SI joint and shoulder are often pretty stiff eventhough I do SMFR/mobility daily. My explanation is that I had two very severe ankle sprains a few years back from playing volleyball... one time I even tore two ligaments in my ankle. Since then my ankle has never really felt the same and eventhough I don't experience any pain it just feels odd. It's hard for me to get adequate ROM so I probably wouldn't be able to do front squats with good form without my romaleos. It seems that there are injuries that cannot be undone and you have to try your best to work around them. If that means avoiding certain exercises/activities, so be it. Sometimes you have to be smart instead of fighting through it. Better be save than sorry. ;)
« Last Edit: February 04, 2016, 09:43:51 am by Leonel »

adarqui

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Re: ADARQ's journal
« Reply #5974 on: February 04, 2016, 12:36:25 pm »
0
from yesterday.

02/03/2016

Bio: Morning

sleep = 8 hr
wakeup = 10 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = none
aches = right knee slightly, right hip slightly, left thumb, left first metatarsal (worried that this hasn't gone away yet)
injuries = toenails wrekt
bananas = 1
feel = good



Food

1:30 PM

- 1 x subway veggie sub
- 1 x small bag of chips
- 1 x beet juice & tart cherry juice
- 1 x greek yogurt
- 2 x tbsp flax seed oil
- small bit of ice cream



Food

5 PM

- 1 x gatorade



Session: Evening

6:30 PM

downloaded a metronome to my ipod, ran at 180 beats per minute (90 beats per minute, a beat every same-leg strike
- turns out I have to slow down for 180 bpm
- going to try 190 bpm tonight or tomorrow

split my runs up into 3 runs:
- run 1 = warmup
- run 2 = faster
- run 3 = slow

run 1:
- 3.00 mi in 21:11
- cadence: 180 spm
- pace: 7:04 min/mi

run 2:
- 3.01 mi in 20:27
- cadence: 180 spm
- pace: 6:48 min/mi
- speed: 8.8 mph

run 3:
- 6.41 mi in 1:01:17
- pace: 9:34 min/mi
- speed: 6.3 mph



Food

8:30 PM

- big bowl of cheerios with honey and banana, in fairlife whole milk
- 1 x orange juice
- 1 x toast with butter
- 1 x greek yogurt
- small bit of ice cream



Food

11 PM

1 x gatorade



Session: Stretching / Mobility

10 PM - 12 AM

- lots of stuff, quads/hips/hamstrings a ton

adarqui

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Re: ADARQ's journal
« Reply #5975 on: February 04, 2016, 12:38:31 pm »
0
Quote
my left leg might be slightly longer, my left foot is DEFINITELY bigger, but doubt that's it. i've had all kinds of injuries in the past from playing basketball and such. I also have some issues in my sacral spine (genetic) that have bugged me off and on since I was a teenager. In the end though, I think it's just all of the years of sports, injuries, compensation, and lack of mobility/flexibility training.

It's the same story with me, just that it is my left side. Left hip, SI joint and shoulder are often pretty stiff eventhough I do SMFR/mobility daily. My explanation is that I had two very severe ankle sprains a few years back from playing volleyball... one time I even tore two ligaments in my ankle. Since then my ankle has never really felt the same and eventhough I don't experience any pain it just feels odd. It's hard for me to get adequate ROM so I probably wouldn't be able to do front squats with good form without my romaleos. It seems that there are injuries that cannot be undone and you have to try your best to work around them. If that means avoiding certain exercises/activities, so be it. Sometimes you have to be smart instead of fighting through it. Better be save than sorry. ;)

ya i remember you had some tough injuries.

when I was trying to sleep last night, I was wondering if the way I sleep also contributes.. i often fall asleep face down with my right arm up. Tried sleeping on my side with a pillow between my legs. Hip felt good waking up.. falling asleep in that "stretch" position is probably good for my hip/back etc.

pc

adarqui

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Re: ADARQ's journal
« Reply #5976 on: February 04, 2016, 03:11:06 pm »
0
probably what I have from tying my shoes too tight & running high mileage, extensor tendonitis:

http://running.competitor.com/2014/03/injury-prevention/injuries-that-arent-injuries_72338/3

i've always had a habit of tying my shoes tight.. like someone said on teh live chat, a basketball habit. anyway doesn't seem so serious but, i'm going to keep them loose & keep running. it has helped so far.

just annoying, whatever. ;f

adarqui

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Re: ADARQ's journal
« Reply #5977 on: February 05, 2016, 01:45:28 am »
0
finally saw the big short today.. was really good, loved it.



02/04/2016

Bio: Morning

sleep = 6 hr
- horrible, fell asleep around 5 AM
- insomnia is back
wakeup = 11 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left first metatarsal (extensor tendonitis)
injuries = toenails wrekt
bananas = 1
feel = good



Food

1 PM

- 1 x beet juice
- 1 x grape fruit juice
- 1 x greek yogurt
- 2 x tbsp flax seed oil



Food

3:30 PM

- 1/2 lb. cheeseburger with jalapeño, grilled onions, diced tomato, lettuce
- fries with cheese on the side



Food

6:30 PM

- 1 x gatorade



Session: Evening

7:30 PM

warmup run:
- 3.04 mi in 22:52
- pace: 7:32 min/mi
- speed: 8 mph
- testing out some hip extension, hit 12.5 mph fairly easily once.

run:
- ran first 3 miles “fast”, next 3 slow
- 6.24 mi in 48:39
- 5k: 21:11

worked on hip extension.. i’ve realized that 180 spm cadence isn’t that difficult for me.. so, today I focused more on extension. I need to figure out how to extend more explosively.



Food

9 PM

- some saute’d veggies
- some brie and crackers
- big bowl of cheerios with honey, in fairlife whole milk



Session: Stretching/Mobility

10 PM - 11 PM

- REALLY GOOD.. less pains today, more flexible/mobile.. that’s why I only did an hour. felt like I didn’t need to do much more.
- actually felt like i’ve made some progress so far, especially on hamstring stretches, hip stretches, and adductor/split stretch.



Food

11:15 PM

- 1 x fairlife 2% chocolate milk



Session: Icing

1:15 AM - 1:35 AM

- icing my left foot (extensor tendonitis)
- seeing if this helps it recover faster



up way too late.. feh.

adarqui

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Re: ADARQ's journal
« Reply #5978 on: February 06, 2016, 10:46:56 am »
0
from yesterday



02/05/2016

Bio: Morning

sleep = 6 hr
wakeup = 8 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left first metatarsal (extensor tendonitis)
injuries = toenails wrekt
bananas = 0
feel = ok



Food

8 AM

- 1 x gatorade
- 1 x greek yogurt



Session: Morning

9:30 AM

run:
- felt horrible, slow, cramped up a bit on mile 2
- 3.89 mi in 27:52

splits:
- miles 1, 2: 6:34, 6:49
- miles 3,~rest: 7:41, 7:48

can't believe I ran 6:34 the first mile... felt like I was running 10 min/mi. makes no sense. Everything felt so slow and pathetic. Was shocked when I saw 6:34.



Food

11 AM

- big bowl of cheerios with honey and whole milk
- 1 x greek yogurt
- 1 x grape fruit juice
- some almonds



Session: Icing

12 PM - 12:30

- iced my left foot



Food

7 PM

- nasty salad with TONS of olives.. it was nasty because of how many olives I put in it
-- did this as a test though... wanted to get in ALOT of salt, to see how I feel tomorrow.
- 1 x beet juice + tart cherry juice
- 4 small spring rolls
- some chicken



Food

8 PM

- big bowl of fiber one cereal with honey and whole milk
- 6 scoops of haagen dazs coffee ice cream



Session: Icing

11 PM - 11:30 PM

- iced my left foot



only thing good about yesterday was how much programming I did... coded all day.

adarqui

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Re: ADARQ's journal
« Reply #5979 on: February 06, 2016, 11:03:03 am »
+4
so.. trying to wakeup early again. I'd like to get all of my running done early in the morning now, as opposed to the evening. This will allow me to focus more on programming the rest of the day AND get me in a nice rhythm for doing more races. Also, it should help reduce my risk of ZIKA, as there are tons of mosquitos out at night that would love to bite me. I should have done this a long time ago but i'm just such a night person. Anyway, going to stick to the switch now.

on a side note, all of the salty food I ate yesterday probably helped. Felt ALOT better running today than yesterday. Still felt crappy (mostly mentally) but not complete crap (mentally & physically).

left foot felt alot better today too when I ran.. yesterday it was pretty painful. Need to ice it alot more and keep the volume down until it heals.

similar thing happened to me today; ran a fast first mile yet felt slow. I didn't feel like a snail like yesterday, but, still felt slow. However, ran 5:50 min/mi  :personal-record: which was very surprising. I tried running the first mile harder than the second (6:40)/third(7:06) because I didn't want to wear myself out. I signed up for a 5k run tomorrow. It's at a real nice park so, should be fun... I guess today injected me with a bit more confidence because, even though I feel crappy/slow, somehow I ran my best mile split since having the watch. I think my "perception" of speed and effort is just completely wrecked in the morning/day time... This might make some sense. Physically, the evening is cooler, so that's working in my favor. Biologically, we're generally stronger in the evening. Visually/mentally, it's "dark" and my eye sight is worse at night; I see less details because of astigmatism. So maybe as i'm running at night, everything seems to be moving by quicker. Also, in the day time I can look straight ahead more than at night (where I have to look ahead but down at an angle). At night, I have to look harder for rocks/debris as i'm running. Actually that makes alot of sense.. if i'm looking at more of the ground, I probably feel faster. Or am I just a nutbag?

also, didn't cramp today. Thank "god" (gut, abdomen, ribs, physiology, luck). Cramping is my worst nightmare when running.

maybe tomorrow i'll PR my 5k AND hit 400 pages in my journal..  :ibsquatting:

pc!

LBSS

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Re: ADARQ's journal
« Reply #5980 on: February 06, 2016, 12:56:01 pm »
+2
sick job on the PR! you should definitely be able to run 19:00 in the next race if you can hit 5:50 for a mile at the beginning of a run. three 6:20s in a row? go get it.
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 #5981 on: February 06, 2016, 08:06:43 pm »
0
sick job on the PR!

thanks man!


Quote
you should definitely be able to run 19:00 in the next race if you can hit 5:50 for a mile at the beginning of a run. three 6:20s in a row? go get it.

i should be able to.. but will i.. hope so. teh suspense.

 :trolldance: <-- what it looks like when i run.

adarqui

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Re: ADARQ's journal
« Reply #5982 on: February 06, 2016, 08:08:22 pm »
0
so since i'm running in the morning now.. I need to re-arrange my schedule so I can do track work on Sat/Sun.

need to make that a habit.. seems essential and i'm not doing it.

adarqui

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Re: ADARQ's journal
« Reply #5983 on: February 06, 2016, 09:55:06 pm »
+3
02/06/2016

Bio: Morning

sleep = 7 hr
wakeup = 7 AM
bw = 158 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left first metatarsal (extensor tendonitis) slightly
injuries = toenails wrekt
bananas = 3
feel = ok



Food

7:30 AM

- 1 x gatorade
- 1 x greek yogurt



Session: Morning

8:30 AM

run:
- felt ok, not great..
- left foot didn't bug me much at all which is great
- 3.60 mi in 24:14
- pace: 6:44 min/mi
- speed: 8.9 mph

spits:
- miles 1: 5:50  :personal-record:
- miles 2: 6:40
- miles 3, rest: 7:06, 7:49



Food

10 AM

- full rack of ribs
- cherry juice



Food

11 AM

- big bowl of cheerios with honey and whole milk
- 1 x grape fruit juice
- 3 x banana
- 1 x greek yogurt



Food

4 PM

- 1 x coconut water



Session: Recovery

7 PM

- ~10 min cold shower
- feels so good when you're done.. why don't i do this more often? painful initially. but i decrease temperature gradually.



Food

7:30 PM

- 3 x egg roll
- some brie and crackers
- a few mixed veggies (steamed)
- 1 x beet + tart cherry juice
- 1 x banana



Food

9:45 PM

- small bowl of ice cream



left hip/back hurting me a bit out of nowhere.. lame.. i imagine it'll be gone tomorrow though.

hopefully can sleep soon (~11 PM). 5k tmw.

pC!

adarqui

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Re: ADARQ's journal
« Reply #5984 on: February 07, 2016, 11:16:10 am »
+5
ran decent today. had a few PR's. placed first in my age group by a few seconds. happy with it.

left foot (extensor tendonitis) was bugging out alot after the run, so I need to switch up my training a bit and heal this thing. I need this to disappear.



Coconut Creek Butterfly Run - 5k

http://www.splitsecondtiming.com/results/2016/fly2016.php

Today was very cold & windy.. wind was a head-wind from ~0-1 mi, neutral at ~1-2.2, tail wind @ ~2.2-3.1... This plays into my DESIRED STRATEGY, which I didn't follow.

My strategy was to push the first mile (0-1), back off slightly the second mile (1-2), pick it up for the next 0.5 mi (2-2.5), then go nuts from 2.5-3.. Didn't do that at all, hehe. Instead, I pushed it for the first mile, backed off for the second, felt some potential cramp coming at mile ~2, kept the backoff pace until I crossed the line. I should have at least sprinted to the finish (~0.25 mi around the last turn).
 


5k: 19:29, official 5k race  :personal-record:

splits:
- mile 1: 5:49  :personal-record:
- mile 2: 6:23
- mile 3: 6:31



some more PR's from endomondo:

12-minute test: 1.96  :personal-record:
- bested previous PR of 1.95

3km: 11:24



This sucks.. ran 3 mi @ 18:45, and 3.1 (5k) in 19:29 .. so much for sprinting at the end. 3 to 3.1 was probably my slowest 0.1 by far. feh!

 :ibjumping:  :trolldance: I need to make a running gif one day.. :F

for my future reference: https://www.endomondo.com/users/26420622/workouts/668654252

pc!!