Author Topic: ADARQ's journal  (Read 694644 times)

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adarqui

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Re: ADARQ's journal
« Reply #6345 on: May 20, 2016, 02:01:26 am »
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05/19/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~4 AM
wakeup = 12:30 PM
bw = 149
morning resting heart rate = didn't measure
soreness = calves barely but still noticeable
aches = none
injuries = toenails slightly wrekt, left heel slightly, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = ALOT



Food

12:30 PM

- beet + tart cherry juice
- green tea
- greek yogurt



Session: Afternoon

3:30 PM
- total minutes of running: ~11
- temperature: 84F @ 66% humidity

runs:

1. 0.14 mi in ~44s

2. 0.22 mi in ~1m:09s

3. 0.14 mi in ~50s

4. 0.10 mi in ~33s

5. 1.01 mi in 5m50s
- 1 mi in 5m47s
- speed: 10.38 mph
- 1 km TIES PR: 3m26s (10.83 mph, 5:32 min/mi, 0.0 mi to 0.62 mi)
- right hip flexor started to tighten up after that run


jumping:
- L-SLRVJ max: ~10'4"
- R-SLRVJ backboard touches - actually felt great jumping off of my right leg today though
- felt weak


runs: ran these hard

6. 0.1 mi in 29s
- 12.68 mph / 4:44 min/mi

7. 0.1 mi in 31s
- 11.75 mph / 5:06 min/mi

8. 0.1 mi in 26s
- 13.84 mph / 4:20 min/mi

9. 0.1 mi in 27s
- 13.73 mph / 4:22 min/mi

the difference between #8 and #9 is interesting.. for #8 I kept focusing on stride length and felt much better at the end of the sprint.. for #9 I turned up stride freq halfway and felt beat at the end of the sprint.

0.1 mi = ~160m

overall, decent session.

right pinky toenail hurts.



Food

5 PM

- 2% milk



Food

8 PM

- scorpion fest WTF
- big stir fry: broccoli, carrots, olives, garlic, mixed nuts, olive oil, jalapeno pepper
- 4 eggs + 2 wheat toast
- extra mixed nuts



Session: Recovery

11 PM - 1 AM

- tennis ball deep tissue, tons
- hit lower body HARD: glutes, tfl, itb, quads, calves, adductors, hamstrings
- for hamstrings and adductors, sat on a stool:
-- for hamstrings: sat on the tennis ball
-- for adductors: placed tennis ball on adductor, small pillow on tennis ball, leaned on it with my weight and dug in directly on the tennis ball.. got my adductors pretty good

felt really good after.. I need to fix my right adductors/hip flexors.



Food

1:30 AM

- red wine (to relax + heart .. dno)
- greek yogurt


tmw will probably be deep tissue + walking, then activation stuff at night. forcing myself not to train hard on consecutive days, ie, ratio of 1:1 work/rest.. but even allowing myself to do 1:2 work/rest.

pc!

Raptor

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Re: ADARQ's journal
« Reply #6346 on: May 20, 2016, 02:52:46 am »
0
It's hard for me to imagine breathing "deeply" through my mouth for a long time while running, I would probably get tired like crazy.

John Stamos

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Re: ADARQ's journal
« Reply #6347 on: May 20, 2016, 05:18:19 pm »
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It's hard for me to imagine breathing "deeply" through my mouth for a long time while running, I would probably get tired like crazy.

.....Well I've been running wrong for idk forever haha
Every Monday
50 JR
10-1
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WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

adarqui

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Re: ADARQ's journal
« Reply #6348 on: May 21, 2016, 01:01:46 am »
0
05/20/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~3 AM
wakeup = 10 AM PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly, quads moderate, glutes slightly
aches = some toes
injuries = toenails slightly wrekt, left heel slightly, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): a decent amount
feel = good
water = alot



Food

10:30 AM

- greek yogurt
- green tea



Food

3 PM

- greek yogurt



Session: Evening

5:30 PM
- got cut short, had to run back because of a pending lightning storm

walk:
- 3.51 mi in 49m:52s
- splits: 15:12 min/mi, 15:36 min/mi, 13:56 min/mi, 5:26 (total)
- didn't push it until mile 3
- ran the last ~350m to avoid the lightning storm: actually felt great, held ~11.5 mph midfoot



Food

6:30 PM

- 2% milk



Food

8 PM

- big stir fry: 2 x grilled chicken, zucchini, olives, olive oil
- 2 x corn
- 2 x veggie egg roll
- a few chocolates



Food

11 PM

- hot mint tea
- biscotti



Food

1:30 AM
- predicted
- red wine
- greek yogurt


hopefully I feel recovered enough to run tomorrow.. slightly optimistic.

been raining so much lately.

got tons of programming done today.. feature-fest.

pc!

jumperer

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Re: ADARQ's journal
« Reply #6349 on: May 21, 2016, 10:01:15 pm »
+1
Are you still into dunking, but off one foot now? I'm also curious to see what height you need to be touching to be able to put down lobs. I think i'm touching around 10'6 right now, but doesn't feel like I'm even close to being able dunk a lob.

adarqui

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Re: ADARQ's journal
« Reply #6350 on: May 21, 2016, 11:38:14 pm »
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Are you still into dunking, but off one foot now?

nah.. can't jump high enough right now.. i'm slowly trying to get back up there, bu not using the same methods I used last time (which were mostly aimed at DLRVJ not SLRVJ).



Quote
I'm also curious to see what height you need to be touching to be able to put down lobs.

for me, from past experience, 10'10.. i mean that's to really land it clean.



Quote
I think i'm touching around 10'6 right now, but doesn't feel like I'm even close to being able dunk a lob.

ya you need a few more inches.

10'6 i don't feel comfortable either.. i'm like 10'4 max (on average), with 10'6 on a really good day.. need to get to ~10'8 before I try some dunks again, which would give me a few more inches when going for lobs, so that'd give me my 10'10 probably.

pC!

jumperer

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Re: ADARQ's journal
« Reply #6351 on: May 21, 2016, 11:58:33 pm »
+1
I see. Well that's probably gonna take me more than a year I guess. I wish we had a vertec at my gym too though, 10'6 is just a rough estimate.

adarqui

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Re: ADARQ's journal
« Reply #6352 on: May 22, 2016, 02:28:50 am »
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I see. Well that's probably gonna take me more than a year I guess. I wish we had a vertec at my gym too though, 10'6 is just a rough estimate.

i don't have access to a vertec anymore either.. i miss it. though, SLRVJ on a vertec always felt very awkward to me.

adarqui

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Re: ADARQ's journal
« Reply #6353 on: May 22, 2016, 02:50:32 am »
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man i've been dreaming like crazy the last few nights.. maybe it's the red wine? not sure.. but dreams are really intense lately.



05/21/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), right hip slightly
injuries as day went on (after training): right hip flexor more, right hip more
standing desk (when on computer): slightly
feel = good
water = alot



Food

12 PM

- english muffin with peanut butter on each half
- beet + tart cherry juice
- green tea



Session: Afternoon

2 PM
- 91 F / 49% humidity.. HOT .. felt fine though

shoes:
- saucony's
- wore my XC flats, shoes are better for sprinting

runs:
1. 0.1 mi in 35.5s

2. 0.21 mi in 1m:06s (11.4 mph / 5:15 min/mi)

3. 0.14 mi in 44s (11.8 mph / 5:06 min/mi)

4. 0.11 mi in 33s (12.1 mph / 4:59 min/mi)

5. 1.02 mi in 5:46 min/mi (10.6 mph / 5:41 min/mi)  :personal-record:
- split: 5:42 min/mi  :personal-record: by 2 seconds
- 1 KM: 3:25  :personal-record: by 1 second
- good run, tried breathing entirely via nose (in & out), turned out to be very bad.. could only do tha for ~1m:30s or so, then moved entirely to mouth breathing.
- lost a decent amount of time starting around 4:23 to 5:37 -> dropped under 10mph here.. so significant drop after running pretty good. need to fix that.
 
6. 0.08 mi in 25s (11.6 mph / 5:09 min/mi)

7. 0.10 mi in 33s (11.7 mph / 5:07 min/mi)

8. 0.08 mi in 25s (11.8 mph / 5:04 min/mi)

was going to run home which would have been ~2 mi, but cramped up @ 0.86 mi.

9. 0.86 mi in 6:04

10. 0.33 mi in 1m:55s (10.2 mph / 5:53 min/mi)

11. 0.32 mi in 1m:51s (10.5 mph / 5:42 min/mi)

stretching


decent session.. hip flexor got a little tight a bit after my first 1 mi run, then it disappeared.. then it came back after my session.

right achilles seems tight, right calf seems sore.. right lower leg will probably be dead tomorrow.


Food

3:30 PM

- 2% milk



Food

8 PM

- huge stir fry: 2 x grilled chicken, zucchini, carrots, garlic, mixed nuts, kalamata olives, olive oil, salt, red chili pepper, white onions
- a few crackers



Food

9 PM

- 1/3rd pint haagen dazs java chip ice cream



Session: Activation

1 AM
- weird session.. but, wanted to see how I feel doing some long duration lower body holds with my bodyweight

half squat:
- semi-wide: 1m:49s
- close: 59s
- wide: 1m:29s
- wide: 1m:09s
- very-close: 59s

bss:
- L: 60s
- R: 60s
- L: 1m:20s
- R: 1m:05s
- L: 1m:28s
- R: 1m:13s

deeper/wider BSS:
- L: 1m:08s
- R: 1m:11s

legs felt good after this.. just wanted to get my quads, glutes, adductors to "shake" like crazy.. experienced that somewhat, but, couldn't hold positions long enough to get some serious contractions going.

i'd like to progress on these holds slowly.



Food

2:30 AM

- red wine
- greek yogurt



Session: Stretching

3 AM - 3:45 AM

- a ton of stretching
- lots of hip, hamstring, back, quad
- some calf


pc!

adarqui

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Re: ADARQ's journal
« Reply #6354 on: May 23, 2016, 01:27:36 pm »
0
from yesterday:

05/22/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 147
morning resting heart rate = didn't measure
soreness = calves, hamstrings, glutes, quads
aches = none
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = alot



Food

12:30 PM

- greek yogurt



Food

5 PM

- greek yogurt



Food

7 PM

- big stir fry: 2 x grilled chicken, tons of brussels sprouts, green pepper, white onion, carrots, kalamata olives, garlic, mixed nuts, olive oil, salt/pepper
- 2% milk
- some crackers



Food

9 PM

- 2% milk
- biscotti



Session: Activation

11:30 PM

overcoming holds:

standing high hip flexor:
L: 37s
R: 48s
L: 42s
R: 39s

standing stiff leg hip ext:
L: 60s
R: 60s
L: 1:06s
R: 55s
L: 40s
R: 30s

standing stiff leg hip abduction:
L: 60s
R: 60s
L: 60s
R: 60s



Food

12:30 AM

- greek yogurt
- banana
- orange juice



got my kindle working with the app i'm building.. which is great, considering it's a 1st generation kindle paperwhite.. the fact that my single page app (purescript -> javascript) works so well/fast on it, is awesome.. only had one issue, which was how it interpreted Date strings. Fixed that & boom.

LBSS

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Re: ADARQ's journal
« Reply #6355 on: May 23, 2016, 02:07:25 pm »
+1
have you ever tried breathing on a step count? when i was running i would count steps for in-breath and out-breath and try to maintain the slowest rhythm i could, or pick up the pace until i couldn't anymore and then maintain the new rhythm. just a way of moderation. e.g. "in-two-three-out-two-three-four-in-two-three-out-two-three-four". and focus on breathing through both mouth and nose.
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 #6356 on: May 23, 2016, 03:21:42 pm »
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have you ever tried breathing on a step count? when i was running i would count steps for in-breath and out-breath and try to maintain the slowest rhythm i could, or pick up the pace until i couldn't anymore and then maintain the new rhythm. just a way of moderation. e.g. "in-two-three-out-two-three-four-in-two-three-out-two-three-four". and focus on breathing through both mouth and nose.

ya, it's something i tend to do naturally.. i don't know what i actually do but i end up doing in-in-in-out sometimes (i think). though, if i'm 'over exerting' i think i just take big breathes in and out (instead of rhythm).

John Stamos

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Re: ADARQ's journal
« Reply #6357 on: May 23, 2016, 06:07:51 pm »
+1
<a href="http://www.youtube.com/watch?v=eaSDZ2dJ0T8" target="_blank">http://www.youtube.com/watch?v=eaSDZ2dJ0T8</a>
Adarq, you try his breathing for long distance? in in out out with the foot strikes?

When I'm concentrating I try to go for breathe in for 2 and out for 2, but that lasts for about 30 seconds and i go back to crap.
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 #6358 on: May 24, 2016, 02:43:01 am »
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<a href="http://www.youtube.com/watch?v=eaSDZ2dJ0T8" target="_blank">http://www.youtube.com/watch?v=eaSDZ2dJ0T8</a>
Adarq, you try his breathing for long distance? in in out out with the foot strikes?

When I'm concentrating I try to go for breathe in for 2 and out for 2, but that lasts for about 30 seconds and i go back to crap.

ill check it out tmw. i imagine i just do some of that stuff naturally but i dno..

well if crap allows you to carry on a higher pace then maybe it's not so crap... but if your pace dies and your breathing dies then ya, wrecked.

adarqui

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Re: ADARQ's journal
« Reply #6359 on: May 24, 2016, 02:49:09 am »
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REST.



05/23/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves, hamstrings slightly, quads slightly, glutes slightly
aches = none
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = alot



Food

12:30 PM

- huge bowl of cheerios with honey & 2% milk
- grape fruit juice
- 2 x wheat bread with peanut butter



Session: Evening

5:30 PM

walk:
- 6.36 mi in 1h:35m:00s
- first 5 miles spent walking while studying using the app i've been writing.. got it working nice on my kindle paperwhite, so i can use it in the sun :D
- mile 5-6, stopped studying, walked full speed: 13:51 min/mi, ~4.5 mph
- other miles were ~15min/mi so ~4 mph
- cool that i can study + walk 4mph just fine. 2birds1stone



Food

7 PM

- 2% milk



Food

8:30 PM

- 1/2 pint java chip haagen dazs ice cream



Food

11 PM

- huge bowl of pasta: ziti, olives, olive oil, seasoning, butter, spinach, some goat cheese
- this meal sucked though, except for the goat cheese & chocolates
- several chocolates



Food

2:45 PM

- greek yogurt



got so much coding done today it was ridiculous.. so much more to do though.. lots of fun stuff lately though.. things coming along.

probably going to just rest/walk again tomorrow.. dno though.. right calf is a bit dead.. hamstrings are sore. should give it one more day probably.

pC