Author Topic: ADARQ's journal  (Read 697718 times)

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seifullaah73

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Re: ADARQ's journal
« Reply #6855 on: November 23, 2016, 08:28:42 am »
+1
That is my biggest weakness in anything too, my mind always thinks ahead even from the start, so I just have to try and focus on now and let the things ahead come. Thinking ahead makes me tired quick.
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 #6856 on: November 23, 2016, 12:04:24 pm »
+1
That is my biggest weakness in anything too, my mind always thinks ahead even from the start, so I just have to try and focus on now and let the things ahead come. Thinking ahead makes me tired quick.

ya overthinking is annoying, seems like it alone can be a source of fatigue.

when it comes to running, battling the voices in our heads is probably the biggest challenge.

http://www.medicaldaily.com/dont-overthink-it-new-research-shows-how-intense-focus-can-negatively-impact-performance-249905

http://www.runnersworld.com/sweat-science/how-your-thoughts-affect-your-running-efficiency

Quote
t's easier to see how negative feedback can make you worse: "Information indicating that one’s performance is less-than-perfect, or even uncertainty about how one is performing (relative to others) due to lack of information, presumably activates self-regulatory processes in attempts to manage thoughts and affective responses." In other words, you start to overthink things, which gets in the way of smooth motor functioning. But to some extent, these "self-regulatory processes" are always present, so the benefit of positive feedback may be that it allows you turn those processes down a bit. In the context of running (and other physical tasks), the result may be greater motor efficiency: "Changes in energy expenditure are presumably a function of increased movement efficiency associated with greater movement stability, minimized co-contractions, and generally more economical muscle activation patterns."

good stuff!!

adarqui

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Re: ADARQ's journal
« Reply #6857 on: November 23, 2016, 10:38:39 pm »
+1
PRE-RACE DAY = REST DAY!!

drank less water today.. well i drank less before my last race too.. it helps on a rest day.. otherwise I have to pee it all out like crazy, especially at night when i'm trying to sleep and early in the morning.. so drank even less than last time. so far so good. Watermelon in the morning fixes everything -> the water in the watermelon is enough hydration it seems.



11/23/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~12 AM
wakeup = 9 AM
bw = dno
morning resting heart rate = didn't measure
soreness = quads slightly (moderately - early) (slightly - later)
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = moderate
- trying not to pee my brains out tomorrow morning (or when sleeping)
mosquito bites: 1



Food

9:30 AM

- huge quarter watermelon
- banana
- english muffin



Food

1 PM

- propel
- cereal + 2% milk
- 6 x eggs + english muffin with honey on the muffin
- 2 x banana



Food

7 PM

- 2 x egg roll



Food

10:15 PM

- 2% milk
- vegan fudge brownie
- small: water w/ lemon



Food

12 AM
- needed something

- 2% milk
- banana



feel pretty good right now.. quad soreness clearing up a bit. If i manage to get some sleep tonight, should feel really good tomorrow morning. Since this 5k is so close by, i'll run there like I did last year. :ibrunning: :wowthatwasnutswtf:

tmw's goal for 5k race = massive PR over 2 miles.. 3rd mile cooldown (most likely).. which would still end up being a 5k PR.

:D

LBSS

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Re: ADARQ's journal
« Reply #6858 on: November 24, 2016, 02:41:36 am »
+1
because you're tracking mosquito bites now, i'll cross-post from fb this limerick i composed in my head while sitting on the can the other day:

my mosquitos, they constantly breed
and to feed them, i must bleed and bleed.
i kill lots in the shower
but they keep all the power
'cause they fuck just like rabbits on speed.
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 #6859 on: November 24, 2016, 01:24:14 pm »
0
because you're tracking mosquito bites now, i'll cross-post from fb this limerick i composed in my head while sitting on the can the other day:

my mosquitos, they constantly breed
and to feed them, i must bleed and bleed.
i kill lots in the shower
but they keep all the power
'cause they fuck just like rabbits on speed.

ya i started tracking them once ZIKA came about.. if I get zika, I kind of want to know when I got it.. hah. I'm honestly surprised I haven't gotten bit more.. I used to get lit up WAAAAAY more when I was out of shape.



they bite you while you are in the shower? WTF? that's a nightmare.

solid limerick..

adarqui

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Re: ADARQ's journal
« Reply #6860 on: November 24, 2016, 01:26:59 pm »
+5
will journal later but, quick recap:

tamarac turkey trot: 7th overall (was 30+ last year), 1st for 30-34 (same as last year), 18:29 (20:07 last year)

2,100+ runners.

was humid af.. and slippery/wet from rain.. didn't push myself like I had planned.. really pussed out in the third mile, which is a shame. whatever...

had a decent enough time going into the 2 miles (~11:25) that I could have gotten sub 18 but just wimped out

trophy & gift basket:





in some good news.. i basically beat every1 who beat me last year.. and who beat me like 4 races ago.

progress.  :wowthatwasnutswtf: :ibrunning:



http://www.splitsecondtiming.com/results/2016/tamarac2016.php

https://www.strava.com/activities/784300760

gukl

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Re: ADARQ's journal
« Reply #6861 on: November 24, 2016, 03:53:29 pm »
+1
will journal later but, quick recap:

tamarac turkey trot: 7th overall (was 30+ last year), 1st for 30-34 (same as last year), 18:29 (20:07 last year)

2,100+ runners.

was humid af.. and slippery/wet from rain.. didn't push myself like I had planned.. really pussed out in the third mile, which is a shame. whatever...

had a decent enough time going into the 2 miles (~11:25) that I could have gotten sub 18 but just wimped out

trophy & gift basket:





in some good news.. i basically beat every1 who beat me last year.. and who beat me like 4 races ago.

progress.  :wowthatwasnutswtf: :ibrunning:



http://www.splitsecondtiming.com/results/2016/tamarac2016.php

https://www.strava.com/activities/784300760

dude you're killing it - another trophy!! damn!

Mutumbo000

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Re: ADARQ's journal
« Reply #6862 on: November 24, 2016, 06:20:49 pm »
+1
Awesome trophy and terrific progress!!!
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #6863 on: November 24, 2016, 10:52:45 pm »
0
...
dude you're killing it - another trophy!! damn!

hah thanks man!! ya feels good to win, even tho it's still amateur numbers.

my 5k strategy is such a wreck.. it's amazing that I even finish.. who the hell goes out and PR's their first mile then runs 2 more consecutive miles? not many people.. so eventually I need to change my strategy OR get faster.. I still prefer the latter. I'd rather just get faster and hang with the top dudes for longer.

Also, I have a few 1-mile races coming up -> no 5k's.. so my aggressive mindset may actually benefit me more over that distance (with faster people) but I doubt it.. i've still never run a sub-5 minute mile (on my gps watch), so I can't expect to hang with 4:4x's.. but who knows.

i'm definitely curious.

I might do a 1-mile race on:
- 12/3 (prize money)
- 12/7
- 12/14

pc!!



Awesome trophy and terrific progress!!!

thanks so much man!!

my dog's got in a fight over the plantain chips.. one of them didn't want it (tastes nasty).. so I told the other dog to come over and eat it, then the little psycho comes running over and attacks him over it. hah.

adarqui

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Re: ADARQ's journal
« Reply #6864 on: November 24, 2016, 10:54:36 pm »
+3
yo i'm just dying laughing.. and so is my mom. Look at what some "elderly" lady I know, wrote on FB:

"This is a really bad day for me and it hasn't gotten any better. I did buy a turkey for today but I had another turkey in the freezer in the garage and I thought I would make that one and it turns out you can't keep a turkey for two years and expect it to be good.
...
The week started off embarrassing, I got locked in a port-a-potty at the Ocala dog show and it was mortifying"

dude wtf?

if she ever sees this.. i'm sorry.. but come on that's ridiculous. LMFAO.

adarqui

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Re: ADARQ's journal
« Reply #6865 on: November 24, 2016, 11:41:58 pm »
+2
RACE DAY!!!



11/24/2016

Bio: Morning

last night's sleep: ~5 hours
last night fell asleep: ~12 AM
- woke up alot
wakeup = 5 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = moderate
mosquito bites: 0



Food

5:30 AM

- huge quarter watermelon
- banana
- english muffin



Session: Morning

6:30 AM
- humid + wet .. roads were soaked from rain which made it feel slippery :/

warmup: light run to race, with some strides & walking recovery: 2.79 mi @ 37:18
- early on felt bloated/crampy, then started feeling good/fast





race: 36th Annual Tamarac Turkey Trot 5k: 18:29 official @ 5:57 min/mi pace
- results: http://www.splitsecondtiming.com/results/2016/tamarac2016.php
- strava: https://www.strava.com/activities/784300760
- endomondo: https://www.endomondo.com/users/26420622/workouts/839357160
- 7th overall
- 1st for 30-34 age group
- 3 km: 10:33 :personal-record: (my only PR)
- 2 miles: 11:25 (2nd best, so not bad)
- 5k: 18:29 official = +8s over Saturday's PR so not bad
- 5k garmin: 18:24
- 12-minute test: 2.09 (-0.01 mi)
- splits:
1. 5:21 min/mi
2. 6:04 min/mi
3. 6:34 min/mi
4. ~5:59 min/mi

got to ~1.67 miles before I dipped over 6 min/mi .. was hoping to make that 2 miles before hitting 6+ then battling more.. didn't go that way at all though today.







Food

10 AM

- 2% milk
- half of a ham & cheese wrap
- some crap from my gift basket



Food

12 PM

- propel



Food

6 PM

- cheese (brie/gouda) and crackers, and olives
- turkey, ham, stuffing, cranberry, sweet potato souffle, mashed potatoes



Food

7 PM

- a ton of vanilla ice cream



Food

9 PM

- propel





man im dead tired.. not sure why i'm still up.. eyes burning bad from lack of sleep last night.

 :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6866 on: November 25, 2016, 11:23:45 am »
0
im about to go "dunk" with Steven Celi.. lmao!! ok well I might just end up watching him dunk.

adarqui

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Re: ADARQ's journal
« Reply #6867 on: November 25, 2016, 06:33:16 pm »
0
hah


adarqui

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Re: ADARQ's journal
« Reply #6868 on: November 26, 2016, 12:14:34 am »
0
dunk day? wtf? :ibjumping: didn't land a dunk tho.


11/25/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~12 AM
wakeup = 8 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = good
water = alot
mosquito bites: 0



Food

8:30 AM

- oatmeal with honey
- sweet green tea
- 2% milk
- banana



Food

1 PM

- 2% milk with 2 x tspn instant coffee + honey
- some olive oil kettle chips from my gift basket
- banana
- some sweet green tea



Session: Afternoon

3 PM
- la fitness: 2 courts, people all over the place
- we were supposed to go to those beautiful outdoor courts @ FAU but he didn't bring his "outdoor shoes" so we hit up LA fitness.. he might dunk again sunday before he goes home, if so, i think we'll hit up those outdoor courts.

dunk session with steve celi:
- didn't expect to get up as good as i did, got up decent.. definitely ~32" if the rim was 10'
- probably ~20 dunk attempts, all L-SLRVJ
- run ups / jumps were pretty smooth
- had a few decent dunk attempts where i threw it down pretty hard.. but, threw it down with ~32" so only ~8" of my hand over, nothing amazing.
- he crushed a few and had some good misses, but he wasn't having the greatest session.. people everywhere probably didn't help.

treadmill run: 3 mi @ 9 mph
- lame, didn't enjoy it.. stopped at 3 mi
- should have run outside.. F treadmills

:ibjumping:

i guess bottom line is, i had fun.. dunking is fun.. might start doing it more often, like, every other day often.. hah. dno.. been wanting to jump more and now since my turkey trot 5k is done, all i have are 1-mile races and a 5k later on in December.. getting consistent with jumping/dunking would be cool.

only thing i foresee is a higher chance of "injury/aches" (feet/hip flexor) etc.

right hip flexor definitely taxed hard from the jumps.. more so than sprints/running.



Food

5 PM

- 2% milk
- propel



Food

8:30 PM

- whole chocolate milk



Food

9:30 PM

- asian noodles with pollo tropical chicken + roasted almonds
- propel



Food

10 PM

- 2% milk
- mint chocolate fudge brownie OMG OMG  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
-- same brand as my vegan fudge ones .. was absolutely ridiculous



finishing the night with some extra stretching of quads, calves, and upper.

tomorrow is hopefully a track workout but dno yet..
- saturday = track workout
- sunday = dunks + light "long" run?
- monday = track workout
- tuesday = dunks + light "long" run?
- wednesday = road or track workout
- thursday = dunks + light "long" run?
- friday = rest
- saturday = 1 mile race?

i dno.. sounds like a fun + solid schedule..

:ibjumping: :ibrunning:

pc!!

adarqui

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Re: ADARQ's journal
« Reply #6869 on: November 26, 2016, 11:32:17 am »
0
im sore af.

:raging: :derp:

not sure if i'll be able to do anything today.. hEH.