Author Topic: ADARQ's journal  (Read 694657 times)

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adarqui

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Re: ADARQ's journal
« Reply #6885 on: December 03, 2016, 06:31:56 pm »
0
right "soleus tear" painful early but got better as the day went on. optimistic that i'll be able to run on it by Monday.



12/3/2016

Bio: Morning

last night's sleep: ~11 hours
last night fell asleep: ~12 AM
wakeup = 11 AM
bw = 148 lb.
- :(
morning resting heart rate = didn't measure
soreness = hamstrings slightly (right more-so)
aches = left shoulder moderately, right hip flexor slightly, ankles slightly (from calf stretching)
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

11:30 AM

- sweet green tea
- 6 x eggs + english muffin + asiago cheese
- some light popcorn



Food

2 PM

- 2% milk
- 1/2 banana



Session: Stretching

5 PM

- hamstrings, quads, calves, upper
- hamstrings with rope (shirt)



Session: Evening

7:15 PM

fast walk: 6.1 mi in 1h:26m:37s
- pace: 14:07 min/mi
- pushed the pace, but tried to do so without tightening up
- felt good/powerful
- right calf barely bothered me and I actually forgot about it for alot of the walk - good sign!! after i got home and cooled down though, hurts.. but still happy about how it felt.





sped up quite a bit at the end.. tried to get sub 13 min/mi but failed: 13:16 .. hit sub 13 min/mi pace quite a bit though.

crazy how fast I was walking a long time ago.. my PR is like 12:2x for a mile, walking? that's nuts (for me).

i don't like how those long slow 'recovery runs' made me feel.. so i might actually replace them with long hard walking..  :ibrunning:



Food

9 PM

- 2% milk



Food

10 PM

- 2 x veggie egg olls
- mixed nuts
- stacy's pita chips
- propel



Food

1 AM

- 2% milk
- oatmeal + honey
- banana

late meal.. been up coding.. these bugs (not mine, but most likely the compiler i use) are wrecking me so bad.. it popped up in a new spot now.

bleh.

adarqui

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Re: ADARQ's journal
« Reply #6886 on: December 04, 2016, 05:40:38 pm »
0
right "soleus tear" still painful. not looking too good for Wednesday's mile race.



12/4/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 148 lb.
- :(
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles slightly (from calf stretching), left knee patellar tendonitis feeling slightly (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain (can actually see redness, eek)
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

10 AM

- 2% milk



Food

11:30 AM

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



Food

3 PM

- propel



Session: Stretching

4:30 PM

- light stretching
- hamstrings/calves/quads/upper



Food

5 PM

- homemade soup: potatoes, carrots, broccoli



Session: Evening

6 PM

long moderate/fast walk: 9.16 mi in 2h:14m:25s
- pace: 14:40 min/mi
- relaxed but fast
- wore my useless brooks XC shoes.. great for walking





4.8 mph max. kewl. walking power coming back.




Food

8:15 PM

- 2% milk



Food

9 PM

- 1/2 of a sausage egg and cheese wrap
- 5 x eggs
- propel
- cinnamon muffin



Bio

shins hurting a bit, right especially.. funny how fast walking is so damn intense.

right hip a little picky.

:o :raging: :trollface: :derp:



Food

11 PM

- 2% milk
- cranberry almond oatmeal + honey
- banana



Session: Stretching

1:30 AM

- stretch!



Bio

was on the couch for a few hours.. replying below etc.. got up to let the dogs check their peeps outside etc, literally no calf pain.. that's how fast this thing can disappear.. but, i'm counting on it coming back soon or by tomorrow morning.. coming back to the point where I know it's there at least.

crazy though..

:wowthatwasnutswtf:

though, both calves are just "tight/thick" probably from the combo of stretching + long walking.. but crazy how that sharp pain disappeared, at least for now.



also, tomorrow i'm going to create a small "walking thread" in the running section.. just to jot down some observations.. i dno, there's some weird stuff I notice while walking.. need to keep track of things I notice in a separate thread.

Coges

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Re: ADARQ's journal
« Reply #6887 on: December 04, 2016, 08:10:07 pm »
+1
That sucks man. What's the recovery time like for that?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: ADARQ's journal
« Reply #6888 on: December 04, 2016, 11:58:02 pm »
+1
maybe bail on the race.
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 #6889 on: December 05, 2016, 12:39:42 am »
0
That sucks man. What's the recovery time like for that?

ya man.

well, i've had this MANY times (in both calves).. mostly from messing around with my form etc, or a freak response to stretching (seems like the culprit this time).

sometimes it's very debilitating but only lasts ~2 days.. sometimes it lasts a few weeks. It kind of seems that this one is somewhere in between. So i'm hoping it feels fully recovered by Tuesday but it all depends on tomorrow.. if tomorrow it feels like it does today, then i'm wrecked.



maybe bail on the race.

ya for sure.. I'm definitely not going to run through a tear in a race. Even though my mind still tells me to do it, that would be an extremely bad idea. :f

so i'm already starting to lean towards bailing on the race, unfortunately :/. But there's still a few days. The thing with this is, once this injury recovers, I usually can just run hard on it with no problem. It would need to feel fully recovered by Tuesday for me to feel confident that I can push it on Wednesday.

as much as I want to race Wednesday, it definitely won't be worth it if I feel anything in my calf/soleus.. basically pointless. Plus i'm signed up for another 1-mile race on the 14th.

would suck not being able to race Wednesday though.. i've been wanting to do that race for a long time, sounds really fun. You lead out a parade etc.. ie, horn goes off, race goes, and then the parade comes in behind.. and once you finish, you get pizza. :wowthatwasnutswtf: :ibrunning:

health #1 tho.

peace!!



edit: after I posted this, I got up to walk the dogs etc.. somewhat of a good sign - definitely wasn't expecting it. from my journal entry above:

Quote
Bio

was on the couch for a few hours.. replying below etc.. got up to let the dogs check their peeps outside etc, literally no calf pain.. that's how fast this thing can disappear.. but, i'm counting on it coming back soon or by tomorrow morning.. coming back to the point where I know it's there at least.

crazy though..

:wowthatwasnutswtf:

though, both calves are just "tight/thick" probably from the combo of stretching + long walking.. but crazy how that sharp pain disappeared, at least for now.

adarqui

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Re: ADARQ's journal
« Reply #6890 on: December 05, 2016, 01:01:56 pm »
0
right "soleus tear" 100x better.. havent felt it much at all today.. i imagine if i stretched it into a weird position i'd feel something, but refraining.

this causes a dilemma tho.. do I test it out tonight with some short speed work? do I walk? because Tuesday i'm not doing anything - rest before a race.. So if I test it lightly tonight & let it recover tomorrow, I could be near 100% on wednesday.. though, if I test it tonight and it flares it up, then I won't be able to race on Wednesday.. and finally, if I don't test it tonight, then i'll be testing it on Wednesday for a race - because it will most undoubtedly feel great on Wednesday if I rest it again tonight, but that could also be risky.

I'm leaning towards testing it lightly tonight.. just some light short runs with jog or walk back recovery, progressing intensity safely depending on how it feels. Scrapping the session if I feel anything.



12/5/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = hamstrings barely
aches = left shoulder moderately, ankles barely (from calf stretching), left knee patellar tendonitis feeling barely (could be from walking, but probably from stretching my calves - puts pressure on my knees)
injuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

10:30 AM

- cereal + 2% milk
- green tea
- banana



Food

1 PM

- ensure



Food

3 PM

- whey protein bar @ whole foods



Food

4:30 PM

- 3 x tomato basil mozzarella pizza
- 1/6th watermelon



Session: Evening

7:15 PM

testing my calf: brief speed session: 100m, 200m, 400m, 1000m
- held up good
- it was a little tight during warmup, but then it disappeared
- 1000m: 3:12 @ 5:10 min/mi pace <- happy about this.. relaxed but hard



So, no more stretching, walking, or anything ... time to rest up. I imagine i'll be able to push it hard on Wednesday (1-mile race).

This 1-mile race (on 12/7) is really fast.. it'd had winners from 4:19-4:29 etc.. usually the winner is around 4:30. So if I try to keep up with them, I risk burning out hard at ~800m... but i dno. I've never done a 1-mile race so who knows, i'll probably just go with my normal strategy of "go all out".

The 1-mile race on 12/14 is slower .. winners usually in the 4:40-4:49 range.



Food

8 PM

- 2% milk



Food

9 PM

- 6 x eggs + english muffin + munster cheese (munster = BAD IDEA)  :raging:
- propel
- banana



Food

10 PM

- 2% milk
- chocolate chip cookie from whole foods



tired af. calf feels good so far .. a little more sore than before but nothing scary.

adarqui

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Re: ADARQ's journal
« Reply #6891 on: December 06, 2016, 11:13:22 pm »
0
calf felt good all day.

weird day.



12/6/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~2 AM
wakeup = 12 PM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads moderate
aches = left shoulder moderately  :raging: (this shoulder pain is very annoying), right heel slightly
injuries = 2 toenails black, right soleus strain barely
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

12:30 PM

- 2 x tomato basil mozzarella pizza
- green tea
- 2% milk



Food

3 PM

- pre-made protein drink



Food

4:30 PM

- thai dynamite with added chicken @ pei wei, was surprisingly good



Food

8 PM

- salted caramel milk shake
- some chocolates



^^  :wowthatwasnutswtf:



Food

10 PM

- 2% milk
- chocolate chip cookie



11:30 PM: bloated af right now (154 lb.) ..... HAH.

11:45 PM - 12 AM: ~15 minutes total: mostly a very hot shower, finishing with very cold for ~3-5 minutes

12 AM: 152 lb.

that's crazy.

I used to use hot showers to shed some extra water weight for dunking but I didn't remember how much you could lose in such a short period of time... it probably helps that i'm carrying EXCESS water weight from my lack of activity today (REST) and my diet choices.

interesting though.. I wanted to run tomorrow's race @ ~145 lb.. that's definitely not going to happen.. could be around ~148 lb. though, that'd be good.

LBSS

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Re: ADARQ's journal
« Reply #6892 on: December 07, 2016, 12:05:22 am »
+1
fuck, i want a milkshake. might have to go to mcdonald's soon. or maybe buy some ice cream and just do it myself. they don't know how to make milkshakes in this country.
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 #6893 on: December 07, 2016, 12:15:14 am »
0
fuck, i want a milkshake.

that milkshake looks ridiculous right?

when you're done drinking it.. there are these huge chunks of salted caramel at the bottom.. so you pop the lid off and chug those down and chomp on em`.

:wowthatwasnutswtf:

I love cookies & cream shakes but those salted caramel chunks usually sway me.. Cookies and Cream shakes taste 'cleaner' to me though.



Quote
might have to go to mcdonald's soon. or maybe buy some ice cream and just do it myself. they don't know how to make milkshakes in this country.

i've been craving those McD's Frap's for a long time.. but I haven't caved.

That oreo blizzard (mcflurry) is dope too.



If you decide to go......... enjoy :D

LBSS

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Re: ADARQ's journal
« Reply #6894 on: December 07, 2016, 02:47:50 am »
+1
the best chain milkshakes are potbelly, hands-down. get a chocolate-oreo. costs less than $4, real ice cream, real little oreos. fuck.
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 #6895 on: December 07, 2016, 11:01:04 am »
0
the best chain milkshakes are potbelly, hands-down. get a chocolate-oreo. costs less than $4, real ice cream, real little oreos. fuck.

never heard of potbelly.. did a store locator, none within 100 miles! :(



:D

LBSS

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Re: ADARQ's journal
« Reply #6896 on: December 07, 2016, 11:54:19 am »
0
wtf they're all over the place, assumed they were a national chain. bummer.
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 #6897 on: December 07, 2016, 02:05:04 pm »
+3
RACE DAY!



12/7/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 149 lb
morning resting heart rate = didn't measure
soreness = quads barely, right heel barely
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = decent
water = alot
mosquito bites: 0



Food

11 AM

- 4 x egg + english muffin + honey
- sweet green tea
- 2% milk + 1 tspn coffee + honey



Food

4 PM

- quarter watermelon
- banana
- english muffin



Food

6:30 PM

- small bit of sweet green tea



Session: Evening

6:30 PM

light warmup, then some strides etc
- flying ez.
- easily hitting 4:30 min/mi pace
- felt great



race: 1 mi in 5:20 (+5s off of PR)
- strava: https://www.strava.com/activities/796527806
- boca mile race: http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=6253
- some serious PR's:
- 4th in age group :( :( :( by 5 seconds.. 27th overall, eek. 14 sub-5's
- 1 KM: 3:03 (-4s) :personal-record: 12.21 mph @ 4:55 min/mi pace
- 1/2 mile (800m?): 2:23 (-4s) :personal-record: @ 4:46 min/mi pace?
- 400m: 1:03 (-4s) :personal-record: :personal-record: :personal-record: :personal-record: 14.1 mph @ 4:13 min/mi pace

so basically.. long story short.. I was planning on just staying with the lead pack.. but there were sooo many people it was exciting, thousands of people lining the streets and every1 cheering etc.

so, for the first ~5 seconds (right off the start), i'm with the lead pack .. but the pace felt slow, even though I didn't know what the pace was (didn't check my watch). It definitely wasn't slow though, it was probably ~4:40 pace.. so anyway, in my head I just said .. who cares, let your legs do what they want and see what happens.

so I just let my legs loose and they gave me ~450m @ 14.1 mph, relaxed.. then paced started slowing.. so I was leading for ~800m or so.. ran a ~1:03 for my first 400m .. it felt like I was in a huge lead at that point, couldn't see any shadows coming up on me or hear anyone LMFAO.

so I just tried to keep that up for as long as possible and then I started slowing down due to physiological factors.. the best thing about all of this was though -> that ~14.x mph speed (4:13 min/mi) was relaxed, it wasn't like I was "straining" or maxing out.. I mean I was able to continue running for the whole mile so I didn't go completely max.

at about 1 KM everyone was flying by me.. haha. that really sucked but whatever.

sub-5 would have been nice, but pushing myself to the max means alot more... I can attempt sub-5 several times per week at a track for example .. i'm trying to do some crazy shit, so, why waste the adrenaline/power that was flowing through my veins?

i'm still so amped up I can't sleep..

honestly, it felt like I was dunking.. I think dunking ruined my mentality.. i'm so damn aggressive it's insane. Like, I just want to crush the pace like I wanted to crush dunks, like I wanted to crush tennis serves/strokes.. Dunking changed my permanently.

i'm honestly shocked @ the 400m...... i've run really hard 400m's at ~1:07-1:10 lately -> this was nothing like that.. the fact that my body/mind gave me 14 mph speed while still staying relaxed is truly motivating.

big things coming (if i can stay healthy).

:D

i'm actually proud of myself for not holding back.. would have been so easy to hold back and trail all of these fast people, and still burn out/not do as expected.. but instead I just gave in completely to the moment and let my instincts take over.. that feeling is amazing.. it's completely different than "trying to hit a certain number".

my friend (and someone i train with occasionally) said it was awesome what i did.. most people would disagree.. he thinks like me though, he's about hitting that elite level (ironman) so he understands how I think. He said I was flying, took off and all u could see was hair bouncing flying down the street. lmfao. He actually passed me around ~1200-1400m. It's actually really impressive, he literally did an ironman on his own last week and still has low 5 min/mi speed.. he needs to train speed more, dude has power.

the bottom line for me is.. I need to experience these low 4 min/mi paces more.. My legs want it.. my mind wants it.. my nervous system wants it. If you think about my last week of training (injury, walking, wreckage), it's kind of surprising I was able to hit/sustain such speeds for as long as I did.. IMHO. good sign.

also, two girls beat me. one of them is some 'famous' runner:

http://running.competitor.com/2011/05/interviews/master-of-her-domain-exclusive-interview-with-sonja-friend-uhl_27074










This was easily the most fun event i've ever done..



Food

7:30 PM

- ~10 x small slices of free pizza



Food

10 PM

- 2 x chocolate
- 2% milk
- propel



Food

2 AM

- 2 x 2% milk
- banana nut oatmeal + honey
- chocolate fudge brownie



:ibrunning: :ibrunning: :ibrunning:

scoobychau

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Re: ADARQ's journal
« Reply #6898 on: December 07, 2016, 04:28:20 pm »
+1
Have a good run! And good luck!
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

adarqui

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Re: ADARQ's journal
« Reply #6899 on: December 08, 2016, 02:19:35 am »
0
Have a good run! And good luck!

thanks alot man!!!

was crazy fun.