Author Topic: ADARQ's journal  (Read 1623522 times)

0 Members and 1 Guest are viewing this topic.

Mikey

  • Hero Member
  • *****
  • Posts: 3303
  • Respect: +2787
    • View Profile
    • http://www.youtube.com/user/Mutumbo000?feature=mhee
    • Email
Re: ADARQ's journal
« Reply #6855 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6856 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6857 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6858 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6859 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6860 on: November 25, 2016, 06:33:16 pm »
0
hah


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6861 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6862 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.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6863 on: November 27, 2016, 01:05:17 am »
0
body = destroyed... dunk life is no joke.



11/26/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~12 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings, quads, calves, shins, glutes, hands, feet
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 = wrecked
water = alot
mosquito bites: 2



Food

10:30 AM

- oatmeal
- green tea
- 2% milk
- banana
- biscotti



Food

1 PM

- water w/ lemon
- beef sausage (from gift basket)
- cheese and crackers (from gift basket)
- chocolates (from gift basket)


Session: Afternoon

7 PM
- feel so wrecked

light run: 9.0 mi in 1h:24m:06s
- pace: 9:19 min/mi
- really short strides, barely moving my legs, but stride freq decent
- felt old left rib overstretching injury for the first mile or so then it disappeared

glad i got it done.


Food

8:30 PM

- 2% milk
- propel



Food

9 PM

- grilled chicken with asian noodles
- propel
- stacy's pita chips



Food

9:30 PM

- vanilla ice cream
- vegan fudge brownie
- propel



tons of propel. thirsty and dead.

legs toast.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6864 on: November 27, 2016, 04:43:40 pm »
0
body recovered a bit, but still wrecked.



11/27/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings, quads, calves, shins, glutes, hands, feet
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 = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- cereal with 2% milk
- green tea
- banana



Food

2:30 PM

- some bbq: pork, brisket
- mac and cheese
- sweet green tea



Food

6:30 PM

light run: 9.12 mi in 1h:14m:42s
- last mile harder
- pace: 8:11 min/mi
- strike: mostly midfoot, shifted off heels because knees were achy, midfoot seemed to help but it also could have been related to me warming up more.. dno
- felt old left rib overstretching injury for the first mile or so then it disappeared





Food

8 PM

- 2% milk



Food

8:30 PM

- propel
- southwest style egg rolls + sour cream
- some blue corn chips



Food

9 PM

- 2% milk
- vegan fudge brownie
- some chocolates
- propel



Food

11 PM

- ensure
- 2 x banana

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6865 on: November 28, 2016, 11:52:54 pm »
0
body recovered a bit more, but still wrecked/sore/dead. DAMN!!



11/28/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings (right especially), quads, calves, shins (left especially), glutes, hands, feet
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 = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- ensure
- banana
- green tea



Food

1 PM

- 4 x eggs + english muffin + honey
- 2% milk
- green tea



Food

3 PM

- quarter watermelon
- 2% milk



Session: Evening

7 PM

speed: 11 x 400m with ~370m jog rest, 1 mile
- was able to perform the session but my legs wouldn't give me any real power, couldn't get under 5 min/mi pace on anything
- legs / feet / shins felt pretty dead

intended on doing ~200m jog rest but miscalculated this small loop that I did two laps around.. should have done 1 lap :/





Food

8 PM

- 2% milk



Food

9 PM
- HORRIBLE
- not getting bbq for a while.. my mom wanted it so i got it, feh .. not into it lately.

- bbq pork
- mac and cheese (they make amazing mac tho..)
- some blue corn chips
- propel



Food

9:30 PM

- 2% milk
- vegan fudge brownie



Food

11:30 PM

- propel
- cheerios + 2% milk + banana




still sore/dead af...... FML!!!

:D

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6866 on: November 29, 2016, 01:13:12 pm »
+3
pretty cool. i've posted this before but, some more races added. would be awesome to finish 2016 with a sub 18 5k but who knows.....

I am thinking of trying to pace myself better for my last 5k of 2016. I would have to pace myself at 5:50 min/mi for the first 2-2.5 miles then turn it up a little bit and i'd have sub 18 for sure. I'll have to keep my "ego in check" (not keeping up with the fastest people). I think the 5k i'm doing is on 12/18 soo.. have some time to prepare for that "style". I'd like to do it primarily to show on this 1-page progress pic haha.

I'm curious to see if the volume i've added recently will hurt or help.. so far it feels like it's hurting BUT that's also because my legs are dead from those dunk attempts on Saturday.. body/CNS is just destroyed. I should be fully recovered in the next ~3-4 days so, not too worried about it.

Finishing this with a sub 5 minute mile (1-mile race) and sub 18 5k would look pretty dope.


LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6867 on: November 30, 2016, 04:36:08 am »
+1
following your basically linear improvement has been really fun. makes me want to run. in my one truncated (by the DC sniper) year of HS xc, i think my PR was around 20:30. but i was a (1) a wuss and (2) didn't take it seriously. wonder what i could run now if i gave myself some time to ease into it. one of our sister agencies sponsored a multi-distance event in the mountains this past summer, would be dope to run in the 5k race next year: http://yumtoyikes.com/2016/07/05/hunza-marathon-pakistan/. there were only two 5k participants, one man and one woman, and the guy ran 25:xx. in fairness, hunza is over 8,000 feet above sea level and mountainous as hell.

if they hold it at the same time next year i'll be in the states, but if i'm here then that could be awesome. going on a couple of these hikes has also made me want to run: trail running > road running.

go get 17:59.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6868 on: November 30, 2016, 04:25:14 pm »
0
11/29/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders, lower back, adductors, hamstrings (right especially), shins (left especially), glutes
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 but weak
water = alot
mosquito bites: 0



Food

11:30 AM

- 4 x eggs + english muffin + asiago cheese
- banana
- cereal + 2% milk
- green tea




Food

1 PM

- 4 x eggs + english muffin + honey
- 2% milk
- green tea



Food

3 PM

- 2% milk
- banana



Session: Evening

7 PM

light grass run: 7.8 mi in 1h:04h:42s
- pace: 8:17/mi
- light but still felt dead
- felt great AFTER finishing this run .. grass made my legs feel good
- basically ran around a soccer field tons of times



Food

8 PM

- ensure (ran out of milk)



Food

9:30 PM

- asian noodles with grilled chicken
- 1 x egg roll
- propel



Food

10:30 PM

- 2% milk
- mint fudge brownie (FTW)
- propel



Food

11:30 PM

- 2% milk
- banana



Session: Stretching

12 AM

- lots of light stretching including hamstrings/upper/quads/calves

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #6869 on: November 30, 2016, 04:25:40 pm »
0
11/30/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~1 AM
wakeup = 8 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = shoulders, adductors, hamstrings (right especially), shins (left especially), calves (right especially)
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 = alot
mosquito bites: 0



Food

8 AM

- cereal + 2% milk
- green tea
- banana



Nap

11 AM - 1 PM



Food

2 PM

- quarter watermelon
- 1 x tomato basil mozzarella pizza
- sweet green tea



Session: Evening

6:30 PM

speed: 4 x 410m (410m jog rest), 3 x 890m (370m jog rest)
- total distance: 5.5 mi
- total time: 47:08
- avg pace: 8:34 min/mi

hamstrings and calves still sore, but finally my power is coming back.. Cut this session short: was going to do 6 x 800m at the end but hamstrings felt weird.

The most important stuff was the ~410's: (added moving pace because that actually seems to be more accurate based on my garmin data.. odd)
1. 1:17.0 (5:02 min/mi, moving pace: 4:47)
2. 1:16.3 (4:55 min/mi, moving pace: 4:46)
3. 1:16.8 (4:59 min/mi, moving pace: 4:52)
4. 1:11.9 (4:32 min/mi, moving pace: 4:29) <-- happy about this one








Food

7:30 PM

- whole foods whole chocolate milk (epic)



Food

8:30 PM

- asian noodles + grilled chicken + mixed nuts
- propel



Food

9:30 PM

- 2 x 2% milk
- chocolate fudge brownie
- banana