Author Topic: ADARQ's journal  (Read 1623228 times)

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adarqui

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Re: ADARQ's journal
« Reply #5970 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 #5971 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 #5972 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 #5973 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

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #5974 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 #5975 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 #5976 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 #5977 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!!

LBSS

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Re: ADARQ's journal
« Reply #5978 on: February 07, 2016, 11:32:40 am »
+1
 :highfive: told you
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter


seifullaah73

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Re: ADARQ's journal
« Reply #5980 on: February 08, 2016, 09:08:28 am »
+1
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #5981 on: February 08, 2016, 01:51:41 pm »
+1
:highfive: told you

ya  :highfive:

 :ibrunning:

Nice. Love the new animated emoticon.
 :ibrunning:

ya, should have found that earlier. found it on google images and resized it. really nice gif.

pc!

Dreyth

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Re: ADARQ's journal
« Reply #5982 on: February 08, 2016, 05:38:56 pm »
+3
happy 400th page!




































 :ibrunning:
I'm LAKERS from The Vertical Summit

adarqui

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Re: ADARQ's journal
« Reply #5983 on: February 08, 2016, 10:01:20 pm »
0
happy 400th page!




































 :ibrunning:

 :goodjobbro: nice use of whitespace :)

thanks! 400 pages x 15 posts = 6000 posts. tehe.

adarqui

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Re: ADARQ's journal
« Reply #5984 on: February 08, 2016, 10:06:22 pm »
0
yesterday:



02/07/2016

Bio: Morning

sleep = 4h50m
wakeup = 5:50 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 = good



Food

6 AM

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



Session: Morning, Race

7:30 AM

5k race:
- 5k in 19:29, won age group (30-34)
- PR's etc mentioned here: http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg115372/#msg115372



Food

11 AM

- sausage egg and cheese on a pumpernickel bagel
- 1 x orange juice
- 1 x chocolate muffin



Food

7 PM

- 2 x tomato basil mozzarella pizza
- 5 x chicken wings
- some salad with gorgonzola
- some ice cream



good day.