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adarqui

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Re: ADARQ's journal
« Reply #7395 on: October 01, 2017, 10:19:04 am »
+1
Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7396 on: October 01, 2017, 10:23:00 am »
+1
i love my compression shorts so much .. wore them today for my 8 ez miles. I'm going to go get compression pants soon :D

Btw I have the normal kind, not the 2xu kind with all of the extra bulk in them, those are a bit weird to me. I just have the tights. Going to get the pants/slacks tights in a bit, plan to run with them tonight.

Also love my short shorts..

Finally, I absolutely love my saucony shay xc4's .. my red ones have nearly 1,400 miles on them and I ran with them this morning just fine, they feel incredible. Bottoms are completely worn out, a few holes in em, but you can barely notice it.. Incredible shoes.

Also love my garmin forerunner. Don't love my chest strap HR that much. Footpod is cool but mostly just to confirm my stride freq, don't need to wear it all the time.

funny.. i'm running-gear'd up at this point.

seifullaah73

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Re: ADARQ's journal
« Reply #7397 on: October 01, 2017, 07:11:51 pm »
+1
Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

Wow, great advice thanks, especially the way you put it into a schedule layout.

My current layout routine is:
   Jump Squats
   Half Squats
   Progressive depth squats
   Calf Raises
   RDL

So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?
   
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

adarqui

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Re: ADARQ's journal
« Reply #7398 on: October 01, 2017, 10:29:33 pm »
+1
Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

Wow, great advice thanks, especially the way you put it into a schedule layout.

np!

Quote
My current layout routine is:
   Jump Squats
   Half Squats
   Progressive depth squats
   Calf Raises
   RDL

So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?

well, might be best to split them into two sessions:

A
   Jump Squats
   Half Squats
   Partials at the bottom: 3-5 x 15 (very controlled)
   Calf Raises
   RDL

B
   Jump Squats
   Half Squats
   Squat singles x 10, reset between reps, just working on hitting depth comfortably with moderate loads
   Calf Raises
   RDL

You might want to also warm up a little deeper for your half squat sets also. A good way to get some extra volume in, nice and light.. So, you'd just do a few extra warmup sets during your work up, before you transition to half.

Occasionally you might also want to throw in your progressive depth squats too though, i dno .. you may still like those more than these exercises.

All of that being said, hip safety is #1. Don't tweak it. Light/moderate intensity loads should be ok, don't load up the bar too early with heavier loads.

pc!

adarqui

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Re: ADARQ's journal
« Reply #7399 on: October 01, 2017, 10:50:06 pm »
0
will do a recap of september based on my monthly tracker data, tomorrow.

need to sleep ASAP.


10/01/2017

bw = 147
soreness = calfs slightly - left more so
aches/injuries = left calf a bit tight
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = ok

wakeup = 6:15 AM
- alarm at 5:30, fell back asleep, woke up at 6:15  :wowthatwasnutswtf:

diet:
- 06:30 AM: black coffee, water
- 07:00 AM: workout: light running
- 09:00 AM: pre-made prbiotic yogurt + coconut drink
- 10:00 AM: 2 x coconut water, 2% milk, 2 x banana
- 11:45 PM: workout bw
- 12:00 PM: 3 x grape fruit, 1 x banana, water w/ lemon
- 03:30 PM: 2 x toasted spent grain hearth bread slices, 2 x avocados, banana, block of aged gouda cheese, coconut water
- 06:00 PM: water w/ lemon
- 06:30 PM: bw workout
- 07:00 PM: workout: running
- 09:00 PM: 2% milk, 2 x banana, 2 x water w/ lemon
- 10:00 PM: chicken satay, avocado, water w/ lemon
- 10:45 PM: 2% milk, 2 x banana
- 11:00 PM: coconut water



stretch:
- 12:30 PM: soleus during dishes
- 04:00 PM: quads/hamstrings/soleus - bad idea to stretch hamstrings

workout: light running: fasted+black coffee: 1 mile walk, run 8 easy miles @ ~8:40 min/mi
- 7 AM
- https://www.strava.com/activities/1210279266

Felt great. First walking mile was very fast and I was trying to go slow, so I knew my legs were going to feel good. The run was very light, couldn't really go slower than 9 min/mi without forcing it, so just coasted at ~8-30-8:50. Also wokeup early again (6:30 AM). Tonight will be some more light volume, but I plan on mixing walking & easy running (n x 1:3). Monday = rest.

my saucony shay xc4's are just amazing.. nearly 1500 miles on these red ones, completely worn out on the bottom, a few rips, but they still feel incredibly good.. lmao!

workout: bw
- 11:45 AM
- 5-10sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10

workout: bw
- 6:30 PM
- 10sec paused pullups: BW x 5
- 5sec paused dips at the bottom: BW x 5

workout: running: pacing games: 1 mile walking rest between these: 3 miles @ {7:51,8:11,8:41}, 2 miles @ {7:29,7:44}, 2 miles @ {6:58.6,6:58.6} (according to garmin connect)
- https://www.strava.com/activities/1211333373

messing around. wanted to do a little more but was just getting too late.

monday = complete rest.





Monthly Tracker: October 2017

October (10) 2017

Bodyweight: [(01,147)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: []
- FORMAT: (day, miles walked)
- total:

Total walk time: []
- FORMAT: (day, total walking time in hh:mm:ss)
- total:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7)]
- FORMAT: (day, wakeup time, hours slept)

seifullaah73

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Re: ADARQ's journal
« Reply #7400 on: October 02, 2017, 07:05:58 am »
+1
Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

Wow, great advice thanks, especially the way you put it into a schedule layout.

np!

Quote
My current layout routine is:
   Jump Squats
   Half Squats
   Progressive depth squats
   Calf Raises
   RDL

So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?

well, might be best to split them into two sessions:

A
   Jump Squats
   Half Squats
   Partials at the bottom: 3-5 x 15 (very controlled)
   Calf Raises
   RDL

B
   Jump Squats
   Half Squats
   Squat singles x 10, reset between reps, just working on hitting depth comfortably with moderate loads
   Calf Raises
   RDL

You might want to also warm up a little deeper for your half squat sets also. A good way to get some extra volume in, nice and light.. So, you'd just do a few extra warmup sets during your work up, before you transition to half.

Occasionally you might also want to throw in your progressive depth squats too though, i dno .. you may still like those more than these exercises.

All of that being said, hip safety is #1. Don't tweak it. Light/moderate intensity loads should be ok, don't load up the bar too early with heavier loads.

pc!

Ok I see. I do love the progressive squats so I may do them too. I'll talk to my coach and see what's the best way to do it.

pc and thanks
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

adarqui

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Re: ADARQ's journal
« Reply #7401 on: October 02, 2017, 10:12:13 pm »
0
rest day.

10/02/2017

bw = 146
soreness = calfs moderate, quads slightly
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 10:00 AM
- slept in, needed it

diet:
- 10:30 AM: RXBAR, 2% milk
- 12:00 PM: 2 x banana, 1/2 black tea
- 04:30 PM: resting HR measurement
- 05:00 PM: recovery walk
- 06:45 PM: 2 x banana, 3 x eggs sunny side up, 2 x hearth bread, water
- 08:00 PM: banana, avocado, 2% milk

stretch:
- 09:00 PM: soleus during dishes

resting HR measurement:

damn.. caffeine in me, food in me, taken at 4:30 PM, had to poop for the second half of the test, replying to forum posts, etc..

20 minutes:
- average = 40
- low = 35





just letting the mileage "sculpt" me. :ninja:

 :ibrunning: :ibrunning: :ibrunning:

recovery: very light walk: easy 15:XX pace, perhaps my fastest light walk
- 5.4 mi @ 15:48 min/mi pace
- https://www.strava.com/activities/1212491369

some recovery. hitting 15:XX paces so easily while just gently walking, felt really nuts. body just feels really good, very light & strong. actually ventured off into a supermarket just to check the avocado prices, and I had to intentionally slow down like crazy because each stride I was just flying by people, lmfao. felt weird..






Monthly Tracker: October 2017

October (10) 2017

Bodyweight: [(01,147),(02,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7402 on: October 03, 2017, 09:51:38 pm »
+1
quick log. need to try and sleep b4 10 PM. shit. that 5:30 AM life.

10/03/2017

bw = 146
soreness = none
aches/injuries = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:30 AM
- 5:30 alarm, turned it off, wokeup at 6:30 AM, yaaaa!!!!

diet:
06:30 AM: bunch of coffee
07:30 AM: workout: speed
08:30 AM: 2% milk, coconut water, banana
10:00 AM: 2% milk, coconut water, banana
11:30 AM: workout: bw
- 5sec paused dead hang ng pullups: bw x 9
- full dips: bw x 10
- great sets
01:00 PM: peanut butter bar at whole foods
02:30 PM: 2 x chicken skewers, 2 x avocado, 2 x grape fruit, watermelon juice
04:30 PM: workout: bw
- 1-sec paused dead hang pullups: BW x 7
- paused full dips: bw x 7
04:40 PM: coconut water
05:40 PM: workout: track: speed
06:30 PM: rxbar, berry one is real good lmao
07:20 PM: dentist - teeth were really clean.. no brushing/flossing changes, only diet.. probably has alot to do with it. I'm eating foods that just don't stick to your teeth.. when's the last time you had a banana or avocado stick to your teeth? ... think-about-it.
09:00 PM: 2% milk, 2 x toasted spent grain heart bread, water w/ lemon, 3 x banana
- feel good!!



stretch:
- 09:20 PM: soleus during dishes

workout: morning speed: fasted+coffee, tail wind, no looking at watch, progressively faster, 4 x 1050m walk back recovery: {4:15/6:34mm, 3:34/5:31mm, 3:31/5:26mm, 3:21.9/5:10mm}
- https://www.strava.com/activities/1213173131

felt really good. perhaps my fastest ever running while "fasted". Didn't look at my watch, just went by feel. getting better in the morning, still need to get out earlier .. started this session around 7:30 AM. Need to be fully warmed up/ready to go by 6:45/7 AM.

my fastest 1 KM split at the end was 3:12 .. pretty cool. 9 seconds off PR pace and it came in my 4th KM while fasted. i'll take it.







workout: track with GFLRRC: decreasing short standing rest: 4 x 800m {3:04/6:04mm, 3:14/6:13mm, 2:52/5:42mm, 3:12/6:19mm}, 400m {1:16/5:11mm}, 800m {3:06/6:17mm}, 2 x 200m {37.8/5:08mm, 33.6/4:40mm}
- https://www.strava.com/activities/1214122673

rain + wind, but fun session. did their paces for the 800's (they were hitting different paces per 800 - 10k, 5k, tempo, etc). I pushed it for the 400 & 200's.

tomorrow = light day, morning/night light runs (hopefully). weather is REALLY bad around here right now, but shouldn't affect light recovery runs.









Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3

Bodyweight: [(01,147),(02,146),(03,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7403 on: October 04, 2017, 10:54:38 pm »
0
light/recovery day.. where i get that light volume in.

10/04/2017

bw = 145
bw before bed = 149
soreness = none
aches/injuries = none, toe blister
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 5:45 AM

diet:
05:45 AM: water w/ lemon
06:30 AM: workout: light running
- 142 after run
08:00 AM: 2% milk, coconut water
09:30 AM: 3 x eggs sunny side up, 1 piece of bread toasted, banana, avocado, water melon + tart cherry juice, coconut water, black tea
11:30 AM: workout: bw
- dead hang ng pullups: BW x 11
- full dips: BW x 10
01:30 PM: grilled chicken sandwich with avocado/bacon/lettuce/tomato, epic flan
06:00 PM: protein bar after 2 hour car drive home fml
08:00 PM: workout: very light run
09:30 PM: 2% milk
10:00 PM: quarter watermelon, 2% milk, 2 x banana


stretch:
- TONS of quad stretches throughout the day
-- could have something to do with how ridiculous I felt in workout #2
- everything before bed



workout: fasted morning stroll: walk 0.5 mi, very light run: 9 miles @ ~8:45mm
- 6:30 AM

garmin wouldn't sync, so i turned it off then plugged it back in, history gone. wtf.

very light run in some nutty weather.. was fun.

workout: very light recovery #2: evening: 2 x 3 miles: first 3 (~7:49 min/mi), 2nd 3 (~8:05 min/mi)
- 8 PM
- https://www.strava.com/activities/1215718615

didn't look at watch, just ran nice and relaxed.. very happy about that first 3 miles, had no idea how fast i was running.. it felt really good, so i'm happy to see it was 7:48/7:48/7:53.

also lots of running in the rain, felt great. i clipped my shoelace though on that 3rd mile in the first set, almost ate it, but caught myself... was a really close call.. had them double knotted but, really with the water/soaked shoes, should have tripled them up.. quadrupled them up after that, no problems. scary though.



i remember when 7:40's used to be "moderate" .. lmao. kinda nuts how easy I hit those.. that's must be what it's like to be elite, hitting < 6 at that effort.. similar feeling though.. just barely pushing and going fast, nice and relaxed/ez.



tmw morning / evening - speed
friday = morning/night - light recovery
saturday = rest
sunday = morning race, evening = light recovery





Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)

Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose)]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15 AM, 7), (2, 10 AM, 9)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7404 on: October 05, 2017, 01:59:27 pm »
0
speed day.

update: I can't stop pissing all day, it's insane. watermelon got me going nuts I think.



10/05/2017

bw = 146
bw before bed = ?
soreness = none
aches/injuries = none, toe blister
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 9 AM
- slept in, so much rain etc, felt good.

diet:
wakeup 9:30
09:30 AM: quarter watermelon, 1/2 black coffee drink
10:15 AM: relax speed + bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 AM: 2% milk, coconut water
01:00 PM: 2% milk, 2 x banana
04:00 PM: 3 x grape fruit, 2 x avocado, banana
06:00 PM: peanut butter bar from whole foods, 1/2 watermelon juice
07:15 PM: workout: high volume, relaxed speed
09:00 PM: 2% milk, coconut water
10:00 PM: 3 x banana, chicken skewer, avocao, 2 x san fran sour dough, 2% milk, water w/ lemon



stretch:
- 09:30 AM: quads
- 1 PM - 6 PM: quad stretches throughout the day



workout: morning relaxed speed: 5 x 800m @ {2:57/5:55mm, 2:44/5:31mm, 2:46/5:33mm, 2:44/5:29mm, 2:38.8/5:17mm} ::: wet/rainy sidewalk, light walk back recovery, no looking at watch
- 10 AM
- https://www.strava.com/activities/1216451463

felt really good!! again really wet so had to be a little careful, but everything felt good. Weather is going to be really bad for the rest of the week, so can't really work around it. Really happy with the first split, that was just a warmup lap, but still sub 6 nice and easy. Last 800m was the hardest obviously, pushed it more, it being the last lap.

This workout felt really good & legs feel fresh, so tonight's workout (400m repeats hopefully) shouldn't suffer at all.

Hoping to one day knock out these intervals at sub 5 pace at the same effort level .. relaxed sub 5's would be awesome.





best one is definitely the third 800m, very even pace.



workout: evening relaxed speed, 5k race prep: 21 x 400m with 80m light walking rest @ mostly 5:3X/5:4X, with some 5:2X & 5:5X ::: reps #19 & #20 @ 82/81 ::: wet sidewalk
- https://www.strava.com/activities/1217124765

wanted to hit 25 but only got to 21 (work capacity issues), including the first 2 warmups. was more focused on trying to maintain ~85s pace or so, just by feel/not pushing it. A few hours later, legs feel amazingly good. Have a 5k race on sunday, first one in like 8 months or so.. no idea how i'll do, but should do ok, feel like i'm in ok shape. Last workout is tomorrow (bunch of long slow recovery), then saturday = complete rest, sunday = race.







friday = morning/night - light recovery
saturday = rest
sunday = morning race, evening = light recovery





Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10AM,9),(05,9AM,10)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7405 on: October 06, 2017, 09:57:49 am »
0
light recovery day.


10/06/2017

bw = 145
bw before bed = 147
soreness = none
aches/injuries = left calf a little tight
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6 AM

diet:
06:00 AM: black coffee
06:30 AM: very light stretch
07:00 AM: workout: very light run + bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
09:30 AM: 2% milk, coconut water
10:00 AM: watermelon juice
12:00 PM: 3 eggs sunny side up, 2 x san fran sourdough, avocado, banana, water w/ lemon, watermelon juice
02:30 PM: peanut butter bar at whole foods
04:00 PM: really good, pink coconut water
05:15 PM: workout: bw:
- 3-sec paused dead hang pullups: BW x 6
- full dips: BW x 10
06:00 PM: another whole foods bar
- the one with chocolate chips makes my stomach a bit funny though... was so damn good.
08:00 PM: workout: light running
09:40 PM: 2% milk, coconut water
10:30 PM: chicken skewer, quarter watermelon, avocado, 2 x 2% milk



stretch:
- 06:30 AM: everything (except hips), very light
- 10:30 AM: soleus during dishes
- 11:30 AM: lots of calf, some quad
-- need to be careful with the calf stuff but they were very tight, so tried loosening them up, hope I don't regret it.
- 05:00 PM: hamstring walks, these felt amazing .. just staying bent over touching fingers/knuckles to ground, feet at various angles, and only stretching for one second, then walking forward a step and going into another stretch. might do this more often, felt amazing afterwards. so probably got in like, 50 or so little mini stretches.
:wowthatwasnutswtf: :wowthatwasnutswtf:
- 06:30 PM: some quad stretches while walking dogs
- 11:20 PM: soleus during dishes
- 11:30 PM: everything before bed


workout: fasted+coffee: very light recovery run, same effort, run until drop off: ~4 miles @ ~8:45 mm, 2 miles @ 9+ (drop off)
- 7 AM

just ran until my "same effort" dropped off considerably, that happened to be mile 6 basically. Couldn't even go slower than ~8:4X early on, then that same effort became 9:05 and finally 9:1X, so enough of a drop to quit.

going to do the same thing again tonight. interested to see how having food in me affects it.



 :ibrunning: :ibrunning: :ibrunning:

141 after run... lmao



workout: light recovery #2: 1 mile walk, 3.5 mile light run @ {7:27,7:23,7:39,7:44}, *stopped because stomach went nuts*, 0.5 mi walk, 3 mile light run @ {7:24,7:55,8:05}, 0.5 mi walk, 2 mile cool down
- https://www.strava.com/activities/1218411839/overview

damn my stomach went nuts.. i think i know what did it. anyway, wanted to actually hit ~10 miles or so at < 8 min/mi, which seemed like it was possible if my stomach didn't go crazy - by mile 3 I could hear it while running. eek.





right ankle bugging a little, probably from the calf stretching earlier.. lame.. not messing with it though, hopefully tomorrow it's gone.

 :pissed: :pissed: :pissed:

lol. 213 overall (so far) in the october distance challenge on strava.





saturday = rest
sunday = morning race, evening = light recovery





Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7406 on: October 07, 2017, 09:25:02 am »
+4
complete rest day! 5k race tomorrow morning.

143 today.. would like to wake up around 143/144 or so tomorrow. I definitely don't want to be heavier, that would indicate alot of extra water retention, which i'd be peeing out like crazy because of the "extra nerves".. so 143/144 tomorrow morning would be nice. Need to make sure not to overhydrate & overeat today. Nothing is worse than going to the bathroom non-stop before a race. I just want to feel comfortable lmao. Worst case scenario would be, waking up at like 147-148, and just peeing my brains out every 10 minutes.

I'm pretty sure i'm going to drink one of my large coffee drinks, in addition to eating a quarter watermelon.. the coffee thing has me on the fence, but, it's helped my morning sessions alot lately, since i haven't been in this early morning groove for too long. So, just going to chug it @ 5 AM, ASAP, and eat that watermelon right after.

5 AM wakeup time tomorrow, because I have to leave the house at 6 AM, light warmup and such by 6:30 AM, race at 7 AM.. one of the earlier races. Most start at 7:30.

I won this race last year, so i'd like to win it again.. "Defending Champ!!" lmfao.

As for race strategy, the question is, will there be someone racing who pulls me out of my comfort zone? ie, someone who can run a fast low 5's first mile, and get me all lactic acid'd up for the last 2 miles. Honestly, if the fastest person there is ~5:45+ per mile, I really feel like i'm in the kind of condition to hang, the entire race. I'm really confident in that. I haven't put that kind of effort in for 5k at all since my come back, but my 400m repeat work capacity and my speed in general is way better right now that it was last year. So my race strategy is always to just keep up with the fastest, i'm not changing that, I don't fall back until i'm dying .. but, hoping it's more of a 5:45+ kind of race so I can relax a bit more and not try to survive a death match with myself. If i'm the leader, going to try and just maintain it at 5:55+ pace, but I won't be looking at my watch.

This is the race from last year, the one where I ran an extra 0.2 mi because they screwed me up on where to turn around. Photos from last year's race:





I need some new hardware, lulz. :D



10/07/2017

bw = 143
:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
bw before bed = ?
soreness = none
aches/injuries = right ankle a little - medial side
- fuqn calf stretches!@$!
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 7:30 AM
- slept in a bit

diet:
09:30 AM: 4 eggs x sunny side up, 2 x SF sour dough bread, banana, avocado, sweetened green tea
03:00 PM: coconut water
03:30 PM: workout: light walk
05:00 PM: 5 x grape fruit, 2 x coconut water, avocado
07:00 PM: coconut water, banana
09:00 PM: fried banana in olive oil/salt, 2 x sf sour dough, water with alot of fresh lemon
- so good.



my new white plate .. for taking photos with. LMFAO. :D I mean I ate everything on it afterwards, I just wanted a white plate to take some better shots. I like it already.



stretch:
- bunch of soleus a few times
- some quad
- 09:45 PM: everything light, before bed



workout: light walk
- midway through the walk i took off my shoe and sock, felt like a rock was under my big toe ..
- as i was getting home, very sharp sting
- i think something went into my toe, like a small thorn/picker
- then it happened again ~20 minutes after i was done walking, barefoot.
- WTF.
:pissed: :pissed: :pissed: :pissed: :pissed: :pissed:



WOW.. A HAIR FROM MY SHAVED HEAD, IMPALED MY TOE. INSANE.





Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 8800m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: []

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility:[ [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5)]
- FORMAT: (day, wakeup time, hours slept)

LBSS

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Re: ADARQ's journal
« Reply #7407 on: October 08, 2017, 06:00:21 am »
+1
go.get.it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag


adarqui

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Re: ADARQ's journal
« Reply #7409 on: October 08, 2017, 11:27:24 am »
+2
my head ~15 minutes after the race.



solid skull vein, lul.

should have removed the jersey from my shoulder though, distorts it a bit IMHO.

man it was crazy humid .. phone said 93% humidity @ like 82 F.