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adarqui

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Re: ADARQ's journal
« Reply #7425 on: October 11, 2017, 04:43:30 pm »
+1
signed up for another 5k on sunday .. just kept thinking about the one in two weeks and was annoyed by it.. like omg a big 5k two weeks from now, so much anticipation.. so on a whim just signed up for a very fast one on sunday, going to hit a solid 1.5-2 miles probably, then die. my kind of day.



10/11/2017

bw = 145
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 6:15 AM

diet:
06:15 AM: black tea
06:50 AM: workout: light recovery running
08:15 AM: 2 x grapefruit, 2% milk
12:00 PM: smoothie w/ whey protein @ WF
02:00 PM: 2% milk
03:00 PM: saute sweet potato, lemon glazed chicken, avocado, coconut water w/ pulp
06:00 PM: workout: bw + light running
- ng pullups: BW x 8 + 2 (dead hang)
- full dips: BW x 10
08:30 PM: 2 x 2% milk, quarter watermelon, home made sugar water (with salt, 3 tbsp cane sugar)
- home made sugar water was good af.. small tea cup full of water, heated up boiling hot, dropped 3 tbsp evaporated cane sugar + salt in it
- feel it in my stomach though .. not going to do that pre morning run
- but damn did it taste good.. like a soda drink lol
10:30 PM: 2 x water w/ lemon
- so good






stretch:
01:00 PM: quads while food shopping (waiting in line etc)
04:45 PM: soleus during dishes
09:45 PM: soleus during dishes
- crazy soleus flexibility .. gastrocs tight though
10:00 PM: everything before bed


workout: recovery day - morning workout: 1 mile walk, 9 miles very light - DROP OFF AT {7,8,9}, no looking at watch
trying to go LIGHTER on my light days, so I can go HARDER on my hard days.

- 6:55 AM

kind of fun to see my splits after running, it's a "surprise".. happy about those splits, kept it very light. interesting to see the drop off on miles 7,8,9 (last 3). I shouldn't be dropping off at all. Just an indicator of fitness I imagine - but maybe also heat/humidity, as the sun came up it got considerably hotter. Regardless, i'd like these very light runs to just be completely consistent throughout, even without looking at my watch etc.

going to do another one later, perhaps even lighter than this one.







workout: recovery day - evening workout: walk x 1, very-light-run x 2 {8:37,8:25}, walk x 1, light-run x 2 {7:29,7:45}, walk x 1, very-light-run x 3 {8:41,8:33,8:28}
- 6:00 PM PM
- https://www.strava.com/activities/1226101288

first two mile run was exaggerated stride freq, so slow speed but very fast stride freq, felt good tbh..





thursday:
- morning = mile repeats
- evening = 400m repeats
friday:
- morning = light recovery
- evening = even lighter recovery
saturday:
- afternoon = very light recovery
sunday:
- morning: race
- evening: light recovery
monday:
- rest





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),(08,142),(09,146),(10,145),(11,145)]
- 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),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- 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: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"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"),(08,"none"),(09,"none"),(10,"none"),(11,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7426 on: October 11, 2017, 04:43:49 pm »
0
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

seifullaah73

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Re: ADARQ's journal
« Reply #7427 on: October 11, 2017, 04:50:10 pm »
+1
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

Yep. because I didn't know where to start I assumed right at the bottom, but it makes sense to go below parallel to above parallel so as to make my body used to that depth so therefore it becomes more easier for me to progress with my progressive depth pin squats and less taxing on the knee as it would be when starting from atg. ATG is just too low.
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 #7428 on: October 11, 2017, 09:58:02 pm »
0
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

Yep. because I didn't know where to start I assumed right at the bottom, but it makes sense to go below parallel to above parallel so as to make my body used to that depth so therefore it becomes more easier for me to progress with my progressive depth pin squats and less taxing on the knee as it would be when starting from atg. ATG is just too low.

nice! yup, exactly.

adarqui

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Re: ADARQ's journal
« Reply #7429 on: October 12, 2017, 09:43:11 am »
0
10/12/2017

bw = 144
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 6:15 AM

diet:
06:15 AM: black tea
07:15 AM: workout: light recovery running
08:30 AM: 2% milk, coconut water
10:15 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 11
01:00 PM: chicken skewer, saute sweet potato, avocado, 2% milk, sweetened green tea, 2 x sourdough
02:00 PM: coconut water
04:00 PM: coconut water
05:30 PM: workout: bw + light running
- 3-sec paused dead hang chinups: BW x 9
-- good pump in biceptz
- full dips: BW x 11
-- nice
07:30 PM: coconut water
- hurried out for dog walk, forgot milk
08:30 PM: 2 x 2% milk, 4 x eggs scrambled, 2 x sourdough bread, coconut water
10:00 PM: water w/ lemon
10:15 PM: good toe nail trim, toenails/toes wrecked






stretch:
- bunch of soleus during dishes
- before bed, lots of calf, hamstring, and everything else
-- calves really tight, hamstrings kinda tight .. hips feel wrecked from compression shorts.


workout:morning speed: fasted+black coffee: 2 mile test: 11:39 @ {5:41, 5:58} (CLOSE TO ALL TIME RACE PR), a few hundreds, soaked/wet/raining, no socks
- 7:15 AM
- https://www.strava.com/activities/1226725778/overview

i'm testing out "not eating" in the morning & trying to hit good times.. maybe i've previously been eating too much before races, making me more susceptible to cramps? I felt really good during the 2 mile run, but prior I did feel some hunger pains in my stomach, but I felt fast. I keep reading about so many elite runners also having to be very careful with what they eat the day before, and the morning before races, such as Kipchoge for example. So just trying to figure out what works best for me.. by doing these fasted runs in the morning, i've kind of uncovered that maybe I don't need "any" food in the morning. Not sure yet.

was going to do 2 x 1.5 mi but, just pouring etc, so during my 1.5 I just extended it to 2 mi and called it a day.

absolutely soaked, took my socks off, hope I won't regret it. bottom of big toe feels a little "rubbed down" but it's kind of already been like that, other foot feels fine. Actually felt great though during the run, without socks.







workout: evening light run: 1.4 mile walk, 4.65 miles light @ ~7:54 min/mi, no looking at watch

surprisingly consistent, felt good.

cut it short, wanted to take dogs out before the rain came :D

initially was getting ready to run in my new saucony endorphin compression shorts, but while walking in them, I literally went home and changed back into Nike.. The Saucony compression shorts feel really awful, returning them :/

Going to try and hit up the university track very early tomorrow morning, it re-opened recently!





saturday:
- afternoon = very light recovery
sunday:
- morning: race
- evening: light recovery
monday:
- rest





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),(08,142),(09,146),(10,145),(11,145),(12,144)]
- 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),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18)]
- 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: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"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"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7430 on: October 12, 2017, 04:31:15 pm »
+2
RIP!!! :( red saucony shay xc4's = toast.. heel cushion broke after 1392 miles.


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Re: ADARQ's journal
« Reply #7431 on: October 12, 2017, 06:20:06 pm »
0
wow. literally had tocome home and change out of my saucony compression shorts. couldn't even last 1 mile in them. one of the most uncomfortable hideous things i've eve worn.

that's insane.

put on nike compression right after, amazing difference. unreal.

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Re: ADARQ's journal
« Reply #7432 on: October 12, 2017, 10:15:02 pm »
0
damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.

had a bad reaction to the fabric maybe.. so weird.

beyond the fabric potentially F'n me up, they feel so awful.

truly shocked.

returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.

mind blown.

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Re: ADARQ's journal
« Reply #7433 on: October 13, 2017, 12:03:47 am »
+2
damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.

had a bad reaction to the fabric maybe.. so weird.

beyond the fabric potentially F'n me up, they feel so awful.

truly shocked.

returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.

mind blown.

Sucks...in the past year or so I have gone almost exclusively Nike with any athletic clothes. Shoes are a different story, but Nike clothes seem to fit right overall. Used to get Under Armour compression shorts all the time...got Nike like a year ago and have bought a few more Nike pairs since. I know you're partly "paying for a brand name" but they are legit. I'd rather spend extra money on something that isn't going to let me down.

adarqui

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Re: ADARQ's journal
« Reply #7434 on: October 13, 2017, 06:19:15 am »
+1
damn dude. my right hip is red/itchy from those shorts. and after taking them off, i felt like i had "prickly" things all over my waist/groin.

had a bad reaction to the fabric maybe.. so weird.

beyond the fabric potentially F'n me up, they feel so awful.

truly shocked.

returning them tomorrow, might just try to get them to give me the same 30% discount i got on them, with a pair of shoes (endorphin racer 2). who knows.

mind blown.

Sucks...in the past year or so I have gone almost exclusively Nike with any athletic clothes. Shoes are a different story, but Nike clothes seem to fit right overall. Used to get Under Armour compression shorts all the time...got Nike like a year ago and have bought a few more Nike pairs since. I know you're partly "paying for a brand name" but they are legit. I'd rather spend extra money on something that isn't going to let me down.

ya man i'm still shocked. Nike compression feels 1000000x better than the Saucony equivalent. I'm with you on the apparel vs shoes, not a big fan of nike's tbh .. Best shoes from them I had were Nike Zoom Waffle Racers, but if I were to just roll the dice and buy a new pair of something: New Balance would probably let me down the least - they are extremely consistent & well architected. I love my Saucony Shay XC4's, but those are the only Saucony's i've had, so, interested in testing out the endorphins maybe.

Also, my Saucony racing jersey is definitely the best jersey/tank i've worn. I have nike & under armour ones also, never touch them, they are way too heavy when I start sweating. This saucony jersey is pro af.

One company needs to just get *everything* correct... heh!  :uhhhfacepalm:

Nike Compression > *
Saucony Jersey's > *
New Balance shoes > *
New Balance socks > *
New Balance Website < *
Saucony Customer Support < *
Nike Media/Marketing > *

lmfao.

pc.

adarqui

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Re: ADARQ's journal
« Reply #7435 on: October 13, 2017, 12:17:58 pm »
0
no more running until Sunday morning, last minute 5k race signup! lool.

10/13/2017

bw = 144
bw before bed = ?
soreness = none
aches/injuries = left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok, but quads dead

wakeup = 5:40 AM

diet:
05:45 AM: black coffee
06:30 AM: some sips of sweet green tea on the car ride to track
06:45 AM: workout: track, speed
- legs dead .. quads = fatigued af. all good though, just need rest/food.
08:00 AM: sweet green tea
09:30 AM: whole foods: smoothie + whey, rxbar
01:30 PM: 2 x saute sweet potato (a ton), avocado, 4 x eggs sunny side up, water w/ lemon
02:30 PM: 2 hour nap, eek
06:30 PM: recovery walk
08:30 PM: 4 x grape fruit, chicken skewer, avocado, 2% milk, water w/ lemon
- EPIC BATCH OF GRAPE FRUIT, INCREDIBLE.
- felt so good after
:wowthatwasnutswtf: :wowthatwasnutswtf:







stretch:
- 10:00 AM: lots of quads at grocery store
- 10:30 AM: lots of "walking" hamstring, then lying down on couch - hips/glutes.
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day



workout: morning speed: fasted+black coffee, FAU track, pouring rain, LEGS DEAD, everything in LANE 4 (extra 12m for 200's, 24m for 400's, I think): 2 x ~212m, 2 x ~424m, 2 x ~212m, 2 x ~424m, 7 x ~212m ::: low 5's or high 4's min/mi for 400's, high 4's to mid 4's
- 06:45 AM
- https://www.strava.com/activities/1228289328

legs pretty dead, quads especially. really felt it.

no more running until sunday! last minute 5k race signup.. it's a fast one, top 3 usually in 16:XX/17:XX. Just going to do some recovery walks with some light stretching following, tonight and tomorrow, but no actual running.

going to experiment with "fasted+black coffee" nutritional strategy for this 5k race .. curious to see how I perform AND if I have any problems cramping etc. So far, my fasted morning runs have been cramp free, so i'm optimistic. I really felt it this morning, perhaps due to the lack of calories & the fast paces, but I kind of think it's more due to just being beat up. If I relax and eat light but decent for today and saturday, should feel great sunday.







workout: recovery walk: progressively more intense splits, from very light (17:25 min/mi) to moderate (13:46 min/mi).

legs felt pretty good!

probably going to do another one tomorrow morning, and then one later, very early evening. My legs usually feel great after walks like this, very light & bouncy. Also feels great knowing I won't be running at all tomorrow, nice little 1 day rest before I "crank it up" hehe. Hoping to PR my 2 mile/Cooper's test on Sunday by keeping up with the fast dudes.





friday:
- evening: walk
saturday:
- afternoon: walk
sunday:
- morning: race
- evening: light recovery
monday:
- rest





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),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144)]
- 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),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- 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: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"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"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7436 on: October 13, 2017, 02:53:51 pm »
+4
Just realizing my 2-mile test yesterday, 2 consecutive sub 6 mile splits, under 12 minutes, and was just thinking back to last year & how many times I tried, and how hard I tried, to achieve that. I must have tried like 15-20 times to get 2 miles in under 12 minutes, then when I finally got that, I must have tried about 6-10 more times to get two consecutive sub 6 splits. So it took a while.

This is only my second all out 2 miles since coming back from injury .. obviously I didn't detrain completely, but I did detrain considerably. So just gives me more confidence that i'm on the right track. I haven't been pushing my miles hard. I've also been pushing my speed "less hard", by focusing on producing that speed but also trying to stay very relaxed, so basically not "forcing it". My weekly mileage is way up, at all time highs, but i'm also getting in ~2-3 rest days per week, so i'm building this mileage during my 2 sessions per day training, alternating hard and light days, while still getting a decent amount of rest.

I feel less confident right now in my "guts", ie, my sheer will power to achieve some major PR times, like I did last year at this time - just willed myself to PR after PR .. but, i'm also trying to deliberately avoid that. I really want to hit PR's without being in complete hell during a race or training. That's where the volume comes in and trying to produce speed without forcing it, and also getting lighter. One example is an official sub 5 mile: I have it in my head right now that I want to hit an official sub 5 mile in December, but, it's a completely different mentality than last year, where I had the same result-goal but not at all the same effort goal. I'd rather hit a more comfortable 4:55 than a grind it out and die 4:55.. I mean, I imagine anyone would.. but, most people don't think about it like that. Most people think about 4:55 as an "ultimate achievement" with massive effort etc.. Everyone I know that wants to break 5, thinks about it like that. I don't though.. I want to hit 4:55 while being able to know I can hit 4:40 in a death run. I guess this is where my mindset has changed regarding running, focusing on pushing my limits without actually spending much time in that area of the field ... i've been removing the idea of "grinding it out to the death", to achieving things "more comfortably".. An example training change specific to that, would be say, 12m x 400 @ 76s, versus 4 x 400m @ 70s, relying more on hard but less intense work, and increasing the volume of it. IMHO, not sure if it'll work as well, but so far i'm optimistic, seems like things have been moving in the right direction.

I like it.

:ibrunning: :wowthatwasnutswtf: :almostascoolasnyancat:

pc!

adarqui

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Re: ADARQ's journal
« Reply #7437 on: October 14, 2017, 09:18:47 pm »
0
rest day, race tomorrow.

10/14/2017

bw = 143
bw before bed = ?
soreness = none
aches/injuries = calves moderately tight
:pissed: :pissed: :pissed:
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = ok

wakeup = 6 AM

diet:
06:00 AM: sweet green tea
07:30 AM: light walk, experiment
- cut short due to thunderstorm
- felt good but calves so tight
09:00 AM: 2% milk, coconut water
12:00 PM: grilled chicken w/ lemon, watermelon, avocado
05:00 PM: cup of coconut water
06:00 PM: huge sweet potato, chicken skewer, coconut water
08:30 PM: 3 x grape fruit, 2% milk, avocado, cup of coconut water





stretch:
- 12:45 PM: light gastroc stretching - very tight
- light quads/hamstrings/soleus/gastrocs throughout the day
- 03:00 PM: LEG DRAIN - 20 minutes .. man this REALLY helped loosen up my legs.. pretty ridiculous tbh.. as SOON as I put my legs up, i felt the "pulsating" and blood flowing back down, after they felt quite fresh. I think it works best if you don't do it all the time.. dno though.  :wowthatwasnutswtf:



workout:rest day walking heart rate experiment ruined due to thunderstorm: analyzing how walking pace changes over time, while maintaining ~79 BPM heart rate: avg = 77
- https://www.strava.com/activities/1229682433

Wanted to do 8 miles, got cut short after 3. Surprised how low my HR is at 16:XX min/mi walking pace, that's a good sign I guess. I remember several months ago at 16:XX it was > 100. Apparently I burned *16* calories on my second mile, lmao.







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),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143)]
- 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),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- 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: [(08,500m,20:14,20:02)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"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"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7438 on: October 15, 2017, 06:12:15 am »
0
quick pre-race update before I head out:

legs feel great, body feels great.

though, left calf is tight, right hip bugging a little .. more worried about the calf.

didn't do my fasted experiment because of left calf .. figured i'd try to get some more electrolytes in, so I had:
- black coffee
- 1 grapefruit
- 1 avocado
- cup coconut water

word.

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Re: ADARQ's journal
« Reply #7439 on: October 15, 2017, 12:42:51 pm »
+3
10/15/2017

quick recap.

felt GREAT. yesterday's diet + this morning's diet, had me feeling superb. no cramping, not too much peeing, though a few big #2's.. easily hitting sub 5 pace during my warmups, tons of bounce, very relaxed, explosive etc.. so, very happy about that.

https://www.accuchiptiming.com/images/race_results/2017/Devil_Dog_5K_Age_Group_Results.htm

https://www.strava.com/activities/1231702882

from strava:

Quote
devil dog 5k race: 3rd in 35-39 age group, 10th overall @ 19:08: first mile (5:29) felt very good (comfortable/relaxed), tanked @ ~1.5 or so, lmfao.
man I hate 5k distance, but I absolutely love local 5k events, this one was impressive & huge. Obviously i'm not in 5k shape to hold ~5:30 per mile, but it really is crazy to me how comfortable that first mile feels, and then how everything just shuts down (especially mentally) around 1.5. I don't care at all though, I love just pushing it that first mile, makes the whole thing so much fun.

Next week i'm doing an even faster 5k, in which I will be trying to PR my mile like I did last year in that race. I'm going to push it hard (hopefully) and not give one sh*t about anything past 1 mile, which should allow me to really crank it up. Watch based mile PR is 5:06, official is 5:12 .. I'll be shooting to PR my watch based mile, so expecting to max out the last 400 or so of it and try to get sub 5. Who knows though. I might literally have to walk after that, but i'll try to trot it out.

so ya, 5:29 comfortable first mile, felt great.

#3rd in age group, 10th overall.. it's funny, the #1 and #2 guy hit 5:48 and 5:50 respectively for the first mile. pacing yourself is a great idea :D but not my kind of party. :ibrunning:

held lead or tied with 2nd place overall guy (a 58 year old, leaner than me, similar leverages/build, crazy shape, in flats like me) - shoulder to shoulder or a step ahead, for ~1.3-1.4 miles. He was breathing about the same as me, we both seemed very similar. #1 guy behind us at the time, was breathing really easy though, he even said "good job guys!" at the 1 mile mark when everyone's watches beeped, no huffing/puffing, so he was solid.

These 5k guys are nuts.. I looked up a bunch of their stats on strava, i'm pretty sure I have a faster 1k and even faster mile than alot of these guys, but they crush me over 5k, and destroy me over 10k, and annihilate me over half marathon, and completely eviscerate me over marathon. I really just have more of a speed mindset, even though i'm not "fast" *yet*. The #2 overall guy i talked about earlier, I have better tracked stats for 1k, he is 3s faster over a mile, but he is 1.5 minutes faster over 5k, 6 minutes faster over 10k, and 16 minutes faster over half marathon. I just find it interesting, from a physiology/architecture/training/mindset standpoint.

damn look at the difference between the guy who was #1 overall, and myself, according to strava (left = him, right = me):



that's pretty nuts.. never would have expected that.

To me, that makes me even more optimistic about getting my <= mile down. I think that's just where my strengths are (800m, 1k, 1500m, mile). Keep nurturing them. ie, don't "try and be a dunker", or in this case, a 5k, 10k, half, marathoner etc .. just nurture my strengths and max that out.

Some stats:



notice on both of my final warmups, 4:57 pace @ low 18x SPM.. So when I say things like, "relaxed sub 5", that's what I mean, and the max SPM in those short intervals isn't much higher at all. So my first mile, was basically the same cadence (SPM) but much less stride freq. So I felt VERY comfortable. During that mile I was like, damn I might be able to hold this for 5k......... lmfao. But then my training/body/mind kicked in and said, hey you know you're only half way there, alot more torture to go.




You can see my SPM just goes way down ~1.3 miles in.



A bunch of photos, got some SICK ones.

















Finally.. stomach is destroyed. Ate some free organic b.s. after the race, got my stomach absolutely wrecked. fml. lmfao.

peace!!