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adarqui

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Re: ADARQ's journal
« Reply #6360 on: May 25, 2016, 02:05:59 am »
+2
rest.



05/24/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 149
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = left heel slightly
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = decent



Food

12:30 PM

- greek yogurt
- green tea



Food

3 PM

- greek yogurt



Food

5 PM
- whole foods

- peanutbutter bar
- green tea



Session: Evening

6:45 PM

walk + studying on my kindle:
- 6.34 mi in 1h:28m:29s
- like yesterday, pushed it on some miles, coasted on others..
- walking is pretty rough on my feet.. so walking every mile with PR intention is strenuous.
- avg pace: 13:57 min/mi
- avg speed: 4.3 mph
- max speed: 4.9 mph
- splits: pushed it hard on miles 3 & 6
1. 14:09 min/mi
2. 14:13 min/mi
3. 13:39 min/mi
4. 14:03 min/mi
5. 14:50 min/mi
6. 13:09 min/mi  :personal-record: by 25s  :o :wowthatwasnutswtf:
7. rest (0.3 mi) was at 13:01 min/mi pace.. nice.

- walked faster while studying
- actually did SOME studying during my PR walk.. had I just focused 100% on walking, I might have finally broke 13min/mi walking, which would have meant I would have hit 5 mph walking.. but my max was 4.9 mph!! :(

it's such an amazing feeling when you're done walking that hard.. ie, when you get home.. your legs feel so powerful. just walking around cooling down, it's hard to go slow. it's interesting.



Food

8:30 PM

- 2% milk
- mounds bar



Food

9:30 PM

- big container of: beef + chili bean soup
- 2 x southwest style egg rolls with sour cream
- some plantain chips



Food

2 AM

- greek yogurt
- red wine



wasn't expecting a PR today walking.. felt ok though.. when I started walking HARD, my hips/legs/calves felt very explosive.

legs/back feel a bit tight right now.. walking hard is intense.

tomorrow i'll probably do my mile sprint.. right calf is still a bit dead but, by tomorrow, should be alot better I predict.

got tons of programming done.. lots of the programming i'm doing now, i'm actually utilizing while I walk, ie the studying stuff & also playing around with the forum interaction on the app.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6361 on: May 25, 2016, 06:45:20 pm »
+3
:ibrunning:

the PR-fest continues.. though, PR's this big could slow down the PR-fest.. but, I still think I have alot of PR's left in the near future.

today was very interesting though. I'll journal all of the stuff later but briefly:

shoes:
- saucony XC flats

strike:
- midfoot

1. very first run (warmup)
- was 0.11 mi in 24s
- STRONG tail wind though
- that's abnormally fast for my first warmup run.. felt like a freak.
- tail wind definitely helped but whatever.

2. 1-mile sprint
- into that same wind, but STRONG head wind:
- mile split: 5:32 min/mi :personal-record: by 10s , ~10.84 mph
- 1km: 3m21s :personal-record: by 4s , 11.11 mph
- so, PR'd 1km by 4s but PR'd mile by 10s, that means i'm definitely getting stronger & holding my speed better.

3. nearly 800m run:
- 0.44 mi in 2m:09s
- ~12 mph?
- much later on
- STRONG head wind
- this was actually the most awesome run of the day.. I decided to run nearly half of the same route as I normally do my mile sprints.. then after I would go do some jumps.. the crazy thing is I felt like I could have kept going. I most definitely could have DESTROYED my 1KM PR
- next time I do this, I might try and extend it to 1KM (~0.62 mi? i forget) instead of 0.44 mi.

and to top it off.. calves weren't too bouncy.. both were still slightly dead. the big difference is how my hips/quads felt. That high velocity walking always makes me feel so much more powerful. I used to do it alot prior to dunk sessions, way back, but I never collected data on it like I am doing now.

also i'm starting to feel like I can push myself more (like I used too, years ago) since i've reduced my volume/training frequency.. The fact that i'm training less frequently, and only running 1 mile hard, is allowing me to get stronger mentally. I basically have no excuse other than to run hard. This is good for my mental game (which is so damn important).. because with more volume/training frequency, it was much easier to just quit.

pc!

John Stamos

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Re: ADARQ's journal
« Reply #6362 on: May 25, 2016, 06:59:37 pm »
+1
As far as running goes, do you agree with the people who say heel striking is slower and more dangerous than forefoot strikers?

Last time I ran i was a forefoot striker but now I heel strike, but the heel strike just feels like my natural strike because its what I do without thinking I guess.  Do you think it'd be more beneficial to do the forefoot striking for the 1.5 miles?  I remember my calves burning fairly quickly by running like that but if its faster it might be worth it.
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 #6363 on: May 25, 2016, 07:17:33 pm »
+1
As far as running goes, do you agree with the people who say heel striking is slower and more dangerous than forefoot strikers?

well it depends on how you heel strike.. if you are slamming your heel into the ground at an angle, ie, actively decelerating, absorbing your bodyweight at contact, then yes, that's dangerous.. but you can also run forefoot dangerously by doing that incorrectly also, ie, plantar flexing your ankle, can really stress your calves/achilles.

if you land more "flat", but gently rolling from your heel first, it's fine.. as long as you don't absorb your bodyweight at the point of heel contact. If you watch most pros, you'll see many of them make contact with the heel first. The key is that they aren't absorbing much bodyweight at that instant, it's just a very light touch of the heel as the center of mass is absorbed when the foot is entirely flat.



Quote
Last time I ran i was a forefoot striker but now I heel strike, but the heel strike just feels like my natural strike because its what I do without thinking I guess.

ya and that's an important thing.. thinking less generally results in running faster, from my experience. if you're thinking about your foot strike for the entire run, you definitely won/t run as fast. I guarantee it. Too much interference for your CNS/brain.



Quote
Do you think it'd be more beneficial to do the forefoot striking for the 1.5 miles?  I remember my calves burning fairly quickly by running like that but if its faster it might be worth it.

run forefoot for 1.5 miles if you want to cripple yourself.. :)

For now, I would go with the form you don't have to think about and which leaves you less destroyed.. which seems to be the heel-striking technique. Eventually as you get better at running, lighter, stronger etc, you can start experimenting with more of a midfoot strike (with no heel roll).

So for me, if I want to run fast, i'm using midfoot technique (as i'm doing lately). But I can't do that for too long, yet. If I want to run slower but "forever", I use my heel->toe (light heel roll) technique. I can run forever using that technique and feel fine the next day.. so for me, that can't be dangerous. It's an extremely stable/strong technique but lacks the reactiveness of midfoot. Midfoot gives me more bounce and seems to stress my quads less.

does that help?

pc!

John Stamos

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Re: ADARQ's journal
« Reply #6364 on: May 25, 2016, 07:25:00 pm »
0
Yes it does, thanks.  I'll just keep on keeping on and try to just run and not think too much tomorrow.  I'm sure as time goes on and my weight drops I will change my running form numerous times anyway.
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 #6365 on: May 26, 2016, 03:10:39 am »
+2
training after 2 rest days.. yaaa. recovery.



05/25/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~3 AM
wakeup = 11 AM
bw = 149
morning resting heart rate = didn't measure
soreness = calves slightly
aches = left heel slightly
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis)
standing desk (when on computer): none
feel = good
water = alot



Food

11:30 AM

- beet + tart cherry juice
- green tea
- 2 x wheat bread with peanut butter



Session: Afternoon

3 PM
- 84 F, 52% humidity
- shoes: saucony XC flats
- strike: midfoot

runs:

1. 0.11 mi in 24s
- STRONG tail wind

2. 0.19 mi in 54s
- ~4:49 min/mi, ~12.4 mph
- had that weird chest cramp thing.. seems like my ribs but makes me feel like i'm going to have a heart attack
- stopped running immediately.. scary stuff.
- when I got this, I figured all of my runs (especially my mile) would be impossible.

3. 0.10 mi in 29s
- ~4:42 min/mi, ~12.8 mph
- slight chest/rib cramp.. seemed like it might be relieving itself.

4. 0.12 mi in 32s
- ~4:21 min/mi, ~13.8 mph

5. 1:01 mi in 5m:34s
- 1 mile: 5:32 min/mi, ~10.84 mph :personal-record:
- 1 KM: 3:21, 11.11 mph :personal-record:
- STRONG head wind

6. 0.08 mi in 24s
- 4:46 min/mi, ~12.6 mph

7. 0.12 mi in 34s
- 4:42 min/mi, ~12.8 mph

8. 0.10 mi in 30s
- 4:58 min/mi, ~12.1 mph

9. 0.44 mi in 2:09
- 4:56 min/mi, ~12.2 mph
- STRONG head wind
- this was an epic run.

jumps:
- only a few jumps
- L-SLRVJ: 10'4"
- these aggravated my right hip flexor BAD

10. 0.26 mi in 1:15
- 4:51 min/mi, ~12.4 mph
- didn't feel as amazing as run #9


so, my right hip flexor felt fine for most of the running.. i started feeling it slightly after my first mile run.. but nothing major. However, during jumps, my right-knee drive on L-SLRVJ really wrecked it..

so, might have to avoid jumping for a while :/ or maybe do some horizontal jumping.. somehow avoid ballistic knee drive. dno.. for now im siding with horizontal jumping/double leg bounds etc, if that doesn't aggravate it.



Food

5 PM

- 2% milk



Food

8 PM
- insane spicy.. was sweating alot.

- huge stir fry: grilled chicken, 4 big carrots - cut up, white onion, serrano pepper, jalapeno pepper, red chili pepper, kalamata olives, mixed nuts, oil, salt, 1 big white potato, goat cheese
- some plantain chips
- some small dark chocolate squares
- green tea
- goat cheese was a more expensive brand, was solid



Session: Activation

1 AM - 2:10 AM
- really good.. can definitely feel improvement (strength gains) in this session
- i wont start writing down PR's until a few weeks.. then ill track PR's in these movements
- lots of stuff over 2 minutes.. alot better compared to last time
- submax just means im not actively overcoming maximally my ROM.. so i pick a comfortable yet challenging ROM and hold it there

standing hip flexor:
- submax, 90 deg
- R: 2m16s
- L: 2m
- every time i do these my quads/hip flexors become "numb"

wide squat:
- 2m06s

standing hip abduction:
- submax
- R: 2m
- L: 2m

very wide squat:
- 1m:57s

standing hip ext:
- submax
- R: 2m
- L: 2m

narrow squat:
- 1m10s

standing hamstring:
- submax
- R: 60s
- L: 60s
- R: 1m15w
- L: 1m15s

standing, floor touch:
- relaxed hold
- 3m:42s
- hamstring/calves become numb
- around ~3m:30s is when I could hit "beyond my firsts" on the ground, so, wrists flexed and hitting the top of my fist.

lots of shaking in squat/standing floor touch.. and of course in the other movements too.. but definitely stronger than last time i did submax holds and squat holds.



Food

3 AM

- greek yogurt
- banana
- grape fruit juice
- biscotti



tmw = rest + walking + studying, and programming.

pc!!!

adarqui

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Re: ADARQ's journal
« Reply #6366 on: May 26, 2016, 05:03:13 pm »
0
that code-generation library I wrote is really saving my life.. to date, it's generated nearly 25k lines of code:

Code: [Select]
$ wc -l /tmp/LN*|tail -n 1
   24367 total

That's just going to keep growing as I create more types and API endpoints.



just added another "feature" to it, to create converters between request/responses (two different types):

here's an example conversion between an auto-generated ThreadRequest and ThreadResponse:

Code: [Select]
threadRequestToThreadResponse :: Int -> Int -> Int -> (Maybe Date) -> (Maybe Int) -> (Maybe Date) -> (Maybe Date) -> ThreadRequest ->
ThreadResponse
threadRequestToThreadResponse id userId boardId createdAt modifiedBy modifiedAt activityAt (ThreadRequest o) =
  ThreadResponse {
    id: id,
    userId: userId,
    boardId: boardId,
    name: o.name,
    description: o.description,
    sticky: o.sticky,
    locked: o.locked,
    poll: o.poll,
    createdAt: createdAt,
    modifiedBy: modifiedBy,
    modifiedAt: modifiedAt,
    activityAt: activityAt
  }


threadResponseToThreadRequest :: ThreadResponse -> ThreadRequest
threadResponseToThreadRequest  (ThreadResponse o) =
  ThreadRequest {
    name: o.name,
    description: o.description,
    sticky: o.sticky,
    locked: o.locked,
    poll: o.poll
  }

That last function is the one I need most.. Response To Request. The first one, Request To Response I probably won't use much at all. Response To Request allows me to take a simple response from the server and form it into a request, ie for editing threads etc.

I thought this was going to take me a few hours to write, but it actually took just under an hour.  :ninja:

woord!

pc

adarqui

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Re: ADARQ's journal
« Reply #6367 on: May 27, 2016, 01:24:35 am »
+1
05/26/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3:30 AM
wakeup = 1:30 PM
bw = 148
morning resting heart rate = didn't measure
soreness = calves moderate, hamstrings moderate, back/lower back slightly
aches = left heel slightly
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), left hip flexor very slightly
standing desk (when on computer): none
feel = good
water = alot



Food

1:30 PM

- greek yogurt
- green tea



Food

5 PM

- beet + berry juice pre-made drink
- almond joy



Session: Evening

7:15 PM
- wanted to do 3 laps (9 miles) but only did 2, got too dark.

walk + studying:
- 6.35 mi in 1h:27m:46s
- some good studying, mostly "types and programming languages" notes.
- walked 2 miles moderate, walked hard, repeat once more
- speed: 4.3 mph
- pace: 13:50 min/mi
- splits:
1. 14:41 min/mi
2. 14:05 min/mi
3. 12:53 min/mi  :personal-record:
4. 14:07 min/mi
5. 14:16 min/mi
6. 12:52 min/mi  :personal-record:
7. ~rest: ~13:50 min/mi

soo.. two PR's.. finally got under 13 minutes for one mile. Felt so powerful/fast (walking). Mile #3 was a PR by ~16s, then mile #6 was a PR by 1s.

so that's ~4.7 mph for each of those miles.. getting closer to 5mph for an entire mile.

hit 5 mph several times & 5.1 mph a few times, and 5.2 mph once:
- :personal-record:
- fastest i've walked MAX was 4.9 mph, according to my watch.. so this is the first time breaking the 5mph barrier.

it was amazing out too.. studying + walking + amazing weather + beautiful sunset; solid combo.

left heel feels it when I walk powerfully.

THRUST FORCE -> IMPROVING.



Food

10 PM

- huge stir fry: grilled chicken, 3 carrots, half of a sweet potato, green pepper, white onions, kalamata olives, garlic, mixed nuts, jalapeno pepper, red chili pepper, olive oil, salt
- green tea
- a few crackers
- a few dark chocolates



Food

10:30 PM

- 2% milk
- biscotti



Session: Stretching

11 PM

- some light stretching
- ~1-2s holds, mostly quads/hip flexors
- just kept alternating etc



got tons of programming done today.

hamstrings feel very sore right now... but still have some serious flexibility improvements in them. un-stretched flexibility is now middle knuckles on the ground during standing hamstring.. that's an improvement from barely fingertips (or no fingertips) initially without any prior stretching.

hopefully feel good enough to run tomorrow.. might run with the wind for a change just to see if I can fly.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6368 on: May 27, 2016, 03:51:34 pm »
0
endomondo actually says my best 1-mile walking is 12:11.. but that's when I ran at the end due to lightning haha.. I ran ~0.2 mi @ ~11+ mph.. funny considering I can probably beat that time eventually by just walking.


adarqui

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Re: ADARQ's journal
« Reply #6369 on: May 28, 2016, 01:06:22 am »
0
PR-fest, halt!



05/27/2016

Bio: Morning

last night's sleep: ~8,5 hours
last night fell asleep: ~3 AM
wakeup = 11:30 AM
bw = 148
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = none
injuries = toenails slightly wrekt, right hip flexor slightly (~tendonitis), left hip flexor very slightly
standing desk (when on computer): none
feel = tired
water = enough



Food

12 PM

- 2 x wheat toast with peanut butter
- beet + tart cherry juice
- green tea
- banana



Food

4 PM

- greek yogurt



Session: Evening

6 PM

runs:
1. 0.07 mi in ~20s

2. 0.14 mi in ~43s

3. 0.12 mi in ~35s

4. 0.13 mi in ~38s

5. 1.02 mi in 5:49
- split: 1 mi in 5:40
- 1 km: 3:22
- max speed: 13.2 mph
- avg speed: 10.5 mph
- major drop off after first small street crossing.. bleh. right when i hit that point, i went from >= 11 mph to low 10's.. that spot is 0.44 in.. so i guess the good news is, i dropped off so bad at 0.44 mi but still was only 1s off of my 1 KM PR. need to get mentally tougher on these portions of a course that allow me to slow down, it's like an excuse to go slower.

right hip flexor started feeling bad after the run..

6. 0.56 mi in 3:39
- felt dead and just was like F it.. hip flexor didn't bug during the run, but it was on my mind so i just shut it down.
- i need to make sure I don't run slow.
- only good thing is I felt very slow and was still running 6:32 pace


had some potential stomach cramps and that weird chest/rib cramp thing going on, but mostly during warmup runs.. actual mile sprint the left rib thing would surface and disappear, but very slight, nothing major.

legs felt heavy today, but still had some good power.



Food

7 PM

- 2% milk



Food

8:30 PM

- a ton of cold cherries
- mixed nuts
- green tea
- 2 x veggie egg rolls
- banana



Session: Stretching

11:45 PM - 12:30 AM

- some very nice stretching, mostly hamstrings, adductors, back, and quads
- some upper
- did lots of standing floor touch stretches: feet together, feet apart, feet out very wide, etc.. also feet neutral/turned in/turned out etc.. but I was trying to lock my legs safely, while getting most of the stretch in my hamstrings AND sacral spine.. i have some weird tightness going on in my sacral spine for a long time now.. when I stretch it, i can feel referred pain in lots of different places.. it's weird. but i also have that issue in there which could be the culprit.
- felt great after that stretching session

i need to keep loosening up/strengthening/targeting my sacral spine.

might need to start doing more prone-floor variations when i do my holds/activation.



Food

12:30 AM

- 2 x greek yogurt
- brie and sesame crackers



a bit of coding.. didn't get done what I wanted too. ;/

pC!

adarqui

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Re: ADARQ's journal
« Reply #6370 on: May 29, 2016, 01:20:58 pm »
0
yesterday:

05/28/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~3 AM
wakeup = 12 PM
bw = 149
morning resting heart rate = didn't measure
soreness = calves barely
aches = none
injuries = toenails slightly wrekt
standing desk (when on computer): none
feel = good
water = alot



Food

12 PM

- greek yogurt



Food

7 PM

- huge lentil soup: lentils, potatoes, carrots, kalamata olives, garlic, green pepper, salt/pepper/oregano, garlic, one red chili pepper, lemon juice, stewed tomatoes
- brie and crackers



Food

9 PM

- 1 pint java chip haagen dazs



Food

11 PM

- hot mint tea
- biscotti



Food

2 AM

- huge bowl of cheerios with honey & 2% milk
- orange juice

adarqui

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Re: ADARQ's journal
« Reply #6371 on: May 30, 2016, 01:35:59 am »
0
05/29/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~4 AM
wakeup = 10:30 AM
bw = 152
morning resting heart rate = didn't measure
soreness = calves slightly
aches = none
injuries = toenails slightly wrekt
standing desk (when on computer): none
feel = good
water = alot



Food

10:30 AM

- green tea
- 6 x eggs
- leftover lentil soup
- english muffin



Session: Evening

5 PM

walk + study:
- 9.17 mi in 2h:15m:08s
- pace: 14:44 min/mi
- speed: 4.1 mph
- walked nice and easy for most of it
- last mile was 13:14, pushed that one a bit



Food

7:15 PM

- 2% milk
- cherries



Food

11 PM

- big stir fry: grilled chicken, 2 x corn, carrots, green pepper, sweet potato, white onions, serrano pepper, jalapeno pepper, mixed nuts, garlic, kalamata olives, olive oil, salt, goat cheese added at the end
- some crackers

corn came out very solid.



tons of programming done today.. went good, got lots done. also lots of studying done. all-in-all, good day.

stuck on a CORS issue with my code though.. can't figure out how to get wai-cors middleware working with Yesod.. it compiles, but it doesn't seem to be working. so no idea yet.. need it to do cross origin iframe stuff for some experimental functionality i need.

pc

adarqui

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Re: ADARQ's journal
« Reply #6372 on: May 31, 2016, 01:44:07 am »
0
05/30/2016

Bio: Morning

last night's sleep: ~11 hours
- wtf
last night fell asleep: ~2 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none
aches = right calf
injuries = toenails slightly wrekt, right elbow tendonitis slightly (always)
standing desk (when on computer): none
feel = good
water = alot



Food

1:30 PM

- green tea
- greek yogurt



Session: Evening

5 PM
- shoes: nb 5000 v2's
- running with my glasses SUCKS, suffocates me and distorts vision
- ran while holding my kindle paperwhite too


walk + short runs + study:
- damn, a combo of everything
- study: WIWINLH, haskell notes

- 6.35 mi in 1h:34m:56s
- pace: 14:57 min/mi
- speed: 4 mph
- runs: 7
- basically did a run every time I got to a new mile

runs:
- did 7 runs
- goal was to run each of them (after my first 2 warmup runs) over 12 mph
- secondary goal was to minimize any slowing down, ie, whatever pace I start with, just focus on keeping that completely
- distances were 0.1 mi to 0.2x mi
- almost achieved the goal.. had no idea what I was running because I left my watch on to track the entire course.
- the last run, which was the longest, I was hoping was over 12 mph.. just under.
- felt really good running.. legs/lungs etc.. only issue was right calf tight, still. might have been able to PR mile today.



i wanted to see very consistent speed.. def achieved that.

top speed hit: 12.6 mph
- need to shift this up to being able to hold 12 mph for these distances

right hip flexor started bugging slightly after that last run.



Food

7 PM

- 2% milk
- almond joy



Food

9 PM

- enormous stir fry: grilled chicken, 2 x potato, 3 x carrot, zucchini, squash, garlic, kalamata olives, white onion, serrano pepper, jalapeno pepper, red chili pepper, olive oil, mixed nuts, salt/pepper, goat cheese at the end
- some brie and crackers
- hot mint tea
- biscotti



GSW!!!!!!

adarqui

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Re: ADARQ's journal
« Reply #6373 on: June 01, 2016, 01:05:04 am »
0
my cyclic motor programming is improving ;d



05/31/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~3 AM
wakeup = 11:30 AM
bw = 147
morning resting heart rate = didn't measure
soreness = none
aches = right calf, right plantar fasciae slightly
injuries = toenails slightly wrekt, right elbow tendonitis slightly (always)
standing desk (when on computer): none
feel = good
water = alot



Food

12 PM

- greek yogurt
- green tea



Food

4 PM

- greek yogurt



Session: Evening

5 PM
- saucony
- no studying, walked fast
- gnats everywhere, got one in my eye during my first PR

walk:
- 9.16 mi in 2h:04m:35s
- cramped up a few times but it only stops me when running
- pretty fast!
- pace: 13:36 min/mi
- speed: 4.4 mph
- walked over 5 mph several times
- splits:
- pushed it HARD on mile 3 & 6.. tried to keep a decent pace throughout, on the other miles.
- 1. 14:38
- 2. 13:52
- 3. 12:43  :personal-record: (-9 seconds from 12:52)
- 4. 13:41
- 5. 13:41
- 6. 12:22  :personal-record: (-30 seconds from 12:52, -21 seconds from 12:43)
- 7. 13:36
- 8. 13:29
- 9. 14:09
- eek!
- rest: 14:26

previous fastest 1-mile split for walking was 12:52 .. so I beat that by 9 seconds first.. then beat that by 30 seconds on the 6th mile...  :wowthatwasnutswtf: :ibrunning: .. that's pretty ridiculous.

when I walk that fast.. it actually feels like i'm just about to start running. it's hard to explain. my quads stiffen up, glutes and calves fire hard, feet feel it alot, heels feel it, lungs get some work.. when it all clicks, it feels like i'm moving with no decelleration, but I can't hold that feeling forever. it's actually quite hard to keep that form/pace, takes continued focus on pace & extension.. which is probably a good thing.

endomondo has me setting a ton of PR's for this session:  :personal-record:
- 1 hour: 4.53 mi
- 3 mi: 39m38s
- 5 km: 41m07s
- 10 km: 1h22m59s
- i imagine this is the most miles i've walked in 2 hours also..

right hip flexor felt it a bit after.. left & right hip also, but those disappeared. toenails hurt a bit.. especially 2nd toes.


this illustrates the ups and downs of my pace while walking:
- the two faster miles are the ones I pushed





getting closer to sub-12 WTF.  :wowthatwasnutswtf:
- these times won't be easy to beat though



Food

7:30 PM

- 2% milk



Food

9 PM

- beet + tart cherry juice
- roast beef sandwich from anthony's (packed with roast beef, large sandwich)
- some mixed nuts
- biscotti



Food

1 AM

- greek yogurt
- banana



Session: Icing

2:05 AM - 2:25 AM

- icing sacral spine
- want to see how it feels after icing/tomorrow
- i get some swelling in there due to that issue I have in there..
- icing's helped to reduce swelling before, so, curious to see how I feel after icing it.
- haven't done this in a long time



my legs felt pretty powerful today and even more powerful after the walk.. they are very snappy/loose.

no-warmup standing floor touch (hamstring stretch) has been "fists" for the last 2 days.

i'd like to run a mile tomorrow if my right plantar fasciae doesn't feel weird. i'd most likely be going for a PR given how good I walked today and how good I ran 2 days ago.

pC!

adarqui

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Re: ADARQ's journal
« Reply #6374 on: June 01, 2016, 05:37:16 pm »
+2
going to post now and update additional stuff (food) later.. because I want to checkout my run data now.



06/01/2016

Bio: Morning

last night's sleep: ~8.5 hours
last night fell asleep: ~3 AM
wakeup = 11:30 AM
bw = 146
morning resting heart rate = didn't measure
soreness = none
aches = right calf, left heel slightly
injuries = toenails slightly wrekt, right elbow tendonitis barely (always)
standing desk (when on computer): none
feel = good
water = alot



Food

12 PM

- beet + tart cherry juice
- 2 x wheat bread with peanut butter
- banana



Session: Afternoon

3 PM
- shoes: nb 5000 v2's
- temp: ~87F @ 60% humidity

runs:

1. 0.07 mi in 23s
- ~10.7 mph, ~5:36 min/mi

2. 0.17 mi in 53s
- ~11.5 mph, ~5:14 min/mi

3. 0.14 mi in 39s
- ~12.1 mph, ~4:58 min/mi

4. 0.11 mi in 31s
- ~12.2 mph, ~4:55 min/mi

5. 1.0 mi in 5m42s
- 1 KM PR: 3m15s  :personal-record: (-6s over previous PR), 11.45 mph, 5:14 min/mi pace
- first 0.42 mi was solid, pretty much exactly what I wanted to do: not slow down
- mentally shut down @ 0.42 mi (which is the damn small street crossing).. happens every damn time, BLEH!!#!@$@$!@%
- my drop off was pretty huge.. amazing I still ran a 5:42 mile.



the first portion of that graph is what seems to be a glitch.. happens once in a while with my watch.

anyway, I was holding pace pretty good up until that point.. then boom.. went bichmode.. you can see how bad I drop off at that point, eventually running as "slow" as 6:47 min/mi etc. weak.

6. 0.10 mi in 28s
- ~13 mph, ~4:37 min/mi

7. 0.10 mi in 27s
- ~13.5 mph, ~4:26 min/mi

8. 0.11 mi in 28s
- ~13.6 mph, ~4:25 min/mi

9. 0.26 mi in 1m16s
- ~12.5 mph, ~4:49 min/mi
- a little over 400m.. Strava actually says my "best estimated 400m" is 1:11
- i signed up for Strava today.. really nice that they have some 400m (short sprint) stats.
- best estimated 400m: 1:11
- I need to definitely get that under 1 minute! :D  :ninja:

10. 0.06 mi in 15.4s
- ~14.7 mph, ~4:05 min/mi

11. 0.06 mi in 14s
- data seems screwed up

12. 0.06 mi in 14.2s
- ~14.5 mph, ~4:07 min/mi


right hip flexor was bugging me a bit after the mile run.. got better during my faster sprints, believe it or not.

ran a bunch of shorter sprints at the end.. need to keep improving my power. the idea here is, just keep pushing my speed up so that eventually (hopefully) running 11 mph is just "easy".. need to keep bumping these up past 14-15mph.



Food

5 PM

- 2% milk



Food

8 PM

- huge stir fry: grilled chicken, 4 carrots, 1 sweet potato, red chili pepper, jalapeno pepper, serrano pepper, garlic, green zucchini, mixed nuts, olive oil, salt/pepper, lemon juice
- brie and crackers
- green tea with lemon

after:
- needed something to squelch the heat
- 2% milk
- biscotti



Food

11 PM

- hot mint tea



ordered another pair of new balance 5000 v2's and another pair of non-friction socks.. need the non-friction socks mostly, a hole is forming in my current ones. figured i'd save some S&H because it's "international running day" and most sites offered free S&H (found this out at 11 PM HEH).

other than that, feel pretty good.

pC!