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adarqui

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Re: ADARQ's journal
« Reply #7455 on: October 27, 2017, 02:15:55 pm »
0
nose stuffy, losing voice. i think whatever I had is basically done with, but now feeling the after effects.

lame.



10/27/2017

bw = 142
bw before bed last night = 144
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but slightly sick

wakeup = 05:30 AM
:wowthatwasnutswtf:

diet:
05:30 AM: pumello (prefer grape fruit), coconut water
06:30 AM: workout: light recovery
08:00 AM: 2% milk, perfect bar (lol)
09:00 AM: huge sate'd yam in olive oil/salt/black pepper
12:00 PM: siggis, water w/ 1/2 lemon
04:00 PM: 2 x sourdough toasted with honey on it, protein + water
- man i love sourdough.... wtf.
05:00 PM: water w/ 1/2 lemon
05:30 PM: workout: light run
07:00 PM: 2% milk
08:00 PM: 2 x avocado, honey/strawberry kefir (omg), 2 x toasted sourdough, bowl of high oatmeal, bowl of cereal, coconut water
- lol, variety


stretch:
12:15 PM: soleus during dishes, everything (hips/hamstrings/quads,upper)
07:00 PM: some stretching while walking dogs
09:00 PM: soleus during dishes


icing:



self massage:



leg drain:
02:00 PM: 15 minutes




workout: morning recovery: w/u, very light 3 on GRASS (11:XX-10:XX), c/d

felt like running on grass.. might do some more light runs on grass, feels good!



workout: very light 4 @ low 8's, soft/quiet contact, no watch, have a slight cold

track tomorrow morning.







Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

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),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142)]
- 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),(15,19:08,19:18),(21,19:21,19:10)]
- 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"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"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"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"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"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"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"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves")]
- FORMAT: (day, area)

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"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"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),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7456 on: October 27, 2017, 02:16:36 pm »
0
Well said! Australia has a similar culture of masculinity. It's not cool to be skinny, which is probably coz 60%+ of the population is classified as either overweight or obese. http://www.huffingtonpost.com.au/2016/02/24/australia-obesity-statistics_n_9154422.html

damn didn't know it was like that over there too .. probably not too many places in the world where being thin is as frowned upon as the US, so sucks that's the case for AU as well.

Being skinny/thin just bothers some men, so damn much. It's astonishing.. I'm sure most of them aren't envious at all, they look at you like you are just inferior & a disgrace to being a man.

When I look at Mo Farah or Kipchoge etc, I see power & strength. Other people see weakness, "refugee", "female", etc. Meanwhile these guys are freaks of nature athletically, and their training is on par with the toughest in the world. Just crazy how people's minds work.

Quote
Same as if you video yourself dunking or lifting some people will criticize you but deep down it's mainly that their envious that they either don't have the confidence or athleticism to do the same feat.

ya there's this weird reaction from envious people .. not saying all people who "hate" or criticize are envious, some of them just genuinely think someone is stupid or inferior for doing whatever it is they are doing .. but for the truly envious ones, that reaction is just incredible to me. For example, if i'm out running and I see someone faster than me, which is extremely rare, i'd be happy af. That'd be exciting to me, i wouldn't be mad, jealous, annoyed .. Just like in dunking; when I was jumping high & landing some nice dunks, I didn't care at all if someone could jump higher or dunk better, in fact, it motivated me and made me excited. I'd also ask them, hey man want to be in my video?! For example, the lion swag video with the dude who could jump out of the gym.. I have a bunch of other videos where I feature people landing all kinds of dunks, simple ones to amazing ones. I guess I just don't identify at all with these "hater" types, they are mysterious to me.

In the words of Conor McGregor, man.. whada buncha fooqn biches.

You're the man! If everyone possessed the same attitude as yours the world be such a more tolerant/better place.

hah thanks. :highfive: :ninja:

adarqui

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Re: ADARQ's journal
« Reply #7457 on: October 28, 2017, 11:49:16 am »
0
took some running clips at the end of my track workout.. lmao!! bout to get them off of my phone and upload some etc.

this will be the first time i've actually seen myself run.. even though they should be small clips because I had to put my phone on the tripod etc - no one to film me, still excited.

 :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #7458 on: October 28, 2017, 05:35:56 pm »
0
edited a video of all the clips together for YT, and video editor crashed on export & lost it.. will re-do it later. tons of software issues getting these clips up, the state of software is just a complete train wreck.

here's some stuff:

love how this photo came out:











kewl.

adarqui

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Re: ADARQ's journal
« Reply #7459 on: October 28, 2017, 08:55:37 pm »
0
10/28/2017

diet:
06:00 AM: quarter watermelon, black coffee, tea + 3 tspn cane sugar
08:00 AM: workout: track
08:00 AM: sipped some sweetened tea on and off
10:00 AM: finished sweetened tea, rxbar
11:00 AM: 2% milk, coconut water, grapefruit, tea + 5 tspn cane sugar
12:00 PM: saute'd huge yam in olive oil/salt/pepper, chicken skewer, coconut water
05:00 PM: water w/ 2 lemon, siggis, 2 x sourdough bread
08:00 PM: 2% milk + protein, water w/ 1 lemon, tea + 3 tspn cane sugar

not journaling today .. videos/photos wrecked me, due to the time wasted. also, out of nowhere sick af. been raining like crazy around here, and just felt ultra amp'd today and now coming off of it. after the amp'd feeling finally disappeared, noise won't stop running.

whatever.

right ear was clogged like crazy too, but interesting how some hot tea with sugar opened it up instantly.

141 this morning.

4 x 400m with 100m jog rest went well (mostly sub 5 effort it seems), cramped up afterwards during a very slow 1 mile, which was supposed to just be a chill segment before 8 x 200m with 100m jog rest.

so lame.

https://www.strava.com/activities/1250760845



the thing that throws everything a little off is the slow/careful accelerations, which is deliberate.. the "avg moving pace" is more accurate:





good effort.

edit: my rest is solid, two of those rest periods are under 60s !

44.6, 50.8, 66.2 !!! good stuff.

adarqui

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Re: ADARQ's journal
« Reply #7460 on: October 29, 2017, 02:40:38 pm »
0
still sick but actually better than yesterday.



10/29/2017

bw = 141
bw before bed last night = 144
soreness = none
aches/injuries = each calf a bit tighter than usual in one spot
cramping = massive during light long run (mile 8+)
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but slightly sick

wakeup = 04:30 AM
- :wowthatwasnutswtf:
- no alarm clock!

diet:
04:30 AM: water w/ 1 whole lemon, 1 x grape fruit
05:30 AM: black tea + 3 tspn cane sugar
06:30 AM: workout: light long run
10:00 AM: 2% milk, coconut water
10:30 AM: workout: bw
- 15-sec dead hang ng pullups: BW x 5
- full dips: BW x 10
- calf raises: BW x 50
-- felt gooood, in glutes too
10:45 AM: 2% milk, coconut water
11:30 PM: water w/ 1 whole lemon, peach+ginger sweet tea + extra tea bag, 2 cans of organic kidney beans cooked in olive oil/salt/pepper
03:00 PM: workout: bw
- 15-sec dead hang pullups: BW x 3
- full dips: BW x 8
- calf raises: BW x 50
06:30 PM: workout: bw
- 5-sec dead hang chinups: BW x 8
- partial dips at the bottom + one full rep at the end: BW x 15
- standing single leg raises: x 30
- standing single leg abductions: x 30
- calf raises: BW x 50
08:00 PM: saute'd sweet potato in olive oil/salt/pepper, 2% milk + protein, water w/ 1 whole lemon
09:15 PM: coconut flavored skyr drink (really good), some salted almonds

142 before bed.









stretch:
- some light stretching before/after run, nothing major though
03:15 PM: soleus/calves during dishes



icing:



self massage:



leg drain:




workout: light long run, was going great, until i got derailed by my arch nemesis at mile 8. grrrrrrrrrrrrrrrrrrrrrrrrrrr.
- https://www.strava.com/activities/1252241555

instead of quitting, i just kept trying to relax and walk it out .. then try to run again. Took until mile ~13 or so before I could keep running, and finished with like 4 slow miles. really sucks but whatever. It was a sharp stomach cramp on my right side like usual.

wanted ~15 miles @ ~7:50 (<8:XX).

oh well, still got some decent work in.





was going good.. good HR, good pace :/







Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

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),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141)]
- 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),(15,19:08,19:18),(21,19:21,19:10)]
- 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"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"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"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots")]
- 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"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"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"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves")]
- FORMAT: (day, area)

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"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating")]
- 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),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7461 on: October 29, 2017, 04:43:19 pm »
0
Well, my high volume week is done: put in 91.8 miles. Feel pretty good, felt like I handled it well. Cramping ruined two workouts (yesterday and today), so that sucks.

Here's the tentative plan for now. I have it detailed in my head even further - I mapped it all out during various lighter runs where I can think easily (lol), which I may edit in.

This coming week is lighter.

Week: 10/30/2017 - 11/05/2017
- 5k race on 11/04/2017
- Monday: complete rest
- Tuesday
-- morning: 2 miles hard (@ < 5:40 avg, maybe), 1 mile moderate
-- evening: 4 x 400m with 100m jog rest, 8 x 200m with 100m jog rest
- Wednesday:
-- morning: very light recovery run: 5+ miles
-- evening: very light recovery run: 5+ miles
- Thursday:
-- morning: 3 x 1 mile light (sub 6 though)
-- evening: 4 x 400m with 100m jog rest
- Friday:
-- morning: very light recovery run: <= 3 miles
-- evening: very light recovery run: <= 3 miles
- Saturday:
-- morning: 5k race, with emphasis on a hard 2 miles
-- evening: light long run
- Sunday: complete rest

Week: 11/06/2017 - 11/12/2017: high volume, no race

Week: 11/13/2017 - 11/19/2017: moderate volume, 5k race
- 5k race on 11/18/2017

Week: 11/20/2017 - 11/26/2017: moderate volume, more 5k races
- 5k race on 11/23/2017
- 5k race on 11/25/2017

Week: 11/27/2017 - 12/03/2017: moderate volume, 1 mile race
- 1-mile race on 12/02/2017

Week: 12/04/2017 - 12/10/2017: low volume, 1 mile race
- 1 mile race on 12/06/2017

Week: 12/11/2017 - 12/17/2017: low volume, 1 mile race, 5k race
- 1-mile race on 12/13/2017
- 5k race on 12/17

Deload until 12/31/2017

peace!

adarqui

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Re: ADARQ's journal
« Reply #7462 on: October 29, 2017, 05:04:00 pm »
+2
A few more angles, uploaded a compilation of the clips, with some slight editing, to youtube. Used "lightworks" for video editing, it's decent. I could do some things with it eventually.

<a href="http://www.youtube.com/watch?v=Yqr2MdOCYnM" target="_blank">http://www.youtube.com/watch?v=Yqr2MdOCYnM</a>

Coges

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Re: ADARQ's journal
« Reply #7463 on: October 29, 2017, 06:34:49 pm »
+1
Very cool vid. How was the camera moving during the slow mo or am I seeing things?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

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Re: ADARQ's journal
« Reply #7464 on: October 29, 2017, 08:13:56 pm »
+1
Very cool vid. How was the camera moving during the slow mo or am I seeing things?

video editing :D used to do that with my dunk videos .. made it look like someone was filming me.

haha.

thanks man!

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Re: ADARQ's journal
« Reply #7465 on: October 29, 2017, 08:15:04 pm »
+2
oh btw.. "page 500".  :wowthatwasnutswtf:

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Re: ADARQ's journal
« Reply #7466 on: October 30, 2017, 11:57:54 am »
0
R
E
S
T
D
A
Y.



10/30/2017

bw = 139
:o :wowthatwasnutswtf: :ibrunning:
bw before bed last night = 143
soreness = none
aches/injuries = right calf a bit tighter than usual in one spot
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 05:30 AM

log: 10/30/2017: rest day
05:30 AM: wakeup
05:45 AM: food: 1 incredible grapefruit, water w/ 1 lemon
06:00 AM: stretch: light
07:30 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 10
- standing single leg raises (with shoes): x 25
- standing single leg abductions (with shoes): x 25
- standing calf raises: BW x 30
11:00 AM: food: siggis, black tea
12:00 PM: workout: bw
- dead hang ng chinups: BW x 8
- full dips: BW x 10
02:00 PM: workout: bw
- dead hang wide grip pullups: BW x 3
-- these just feel so uncomfortable to me
03:30 PM: food: whole foods: some indianish food from hotbar with chicken, salt/vinegar kettle chips, sweet green tea
04:30 PM: leg drain: 20 minutes
06:00 PM: food: coconut water, 2 x toasted sourdough, 2 x avocados, brie!
08:00 PM: food: strawberry kefir (OMG), water w/ 1 whole lemon






stretch:
- early morning: light stretching on and off



icing:
11:30 AM: ~30 min, right calf/under right knee



self massage:
10:00 AM: some light calf massage, both calves
04:00 PM: lots of light massage, both calves



leg drain:
04:30 PM: ~20 min






Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

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),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)]
- 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),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- 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"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"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"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot")]
- 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"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"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"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves")]
- FORMAT: (day, area)

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"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating")]
- 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),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

LBSS

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Re: ADARQ's journal
« Reply #7467 on: October 31, 2017, 12:57:29 am »
+1
thing i noticed in your running vids/pics that may be neither here nor there: you hold your chin quite far up/forward, and the back of your neck is really short. wonder what difference it'd make to cue yourself to run taller. personally if i cue myself straighten my neck out, or think "giant pulling a string up through the crown of my skull," my shoulders relax back automatically and my posture improves. i think, although should get vid to verify, that the reverse is also true: the relaxed shoulders cue i give myself while running straightens out my neck.

$0.01
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #7468 on: October 31, 2017, 08:18:46 am »
0
Going to rest again today: AELS AETS AERS  :ibsquatting:  :wowthatwasnutswtf: :ibrunning:
- still sick, but it's almost cleared up .. with this "cold weather" & a 5K on sat, going to get an extra day.
- back of right knee is slightly tight .. this is some kind of weird tightness that happens to my calf/knee on occasion, it's best not to run through it, as it can get really bad. I started feeling it yesterday. Today it's actually a little less. I think stiff leg calf stretches seem to trigger it. I just did some loaded stretches outside though, and they actually felt great. So I think it's the some of the stretches where I force my foot into dorsiflexion with a straight leg.

man.. the pups love this weather. been 55-65 F the last few days. The big one doesn't get tired in this weather, normally after 15-30 minutes he's toast. He can go forever in cool weather though. They are also so frisky & happy, just running around going nuts, and rolling around. hah.

new shoes should arrive soon :headbang: :ibrunning:


10/31/2017

bw = 140
bw before bed last night = 143
soreness = none
aches/injuries = right calf/back of knee a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good but barely sick

wakeup = 05:30 AM

log: 10/31/2017: rest
05:30 AM: wakeup
05:45 AM: food: 2% milk, high fiber oatmeal, water w/ 1 whole lemon
07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches
11:00 AM: food: huge saute'd yam in olive oil/pink sea salt/black pepper, chicken italiano from whole foods, black tea
02:45 PM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 8
- full dips: BW x 8
-- tough for some reason hah
- standing single leg raises: x 25
- standing single leg abductions: x 25
03:10 PM: food: siggi's
- man I love this stuff .. small bottle of siggi's (swedish drinkable yogurt or something)
06:00 PM: workout: bw
- 5-sec dead hang pullups: BW x 5
- full dips: BW x 8
- standing single leg raises: x 30
- standing single leg abductions: x 30
06:30 PM: food: 2 x toasted sourdough bread, another slice untoasted, 2 x avocado, brie, coconut water
- ridiculous!
07:30 PM: leg drain: 20 minutes
09:15 PM: food: 2% milk, water w/ whole lemon



stretch:
07:00 AM: loaded calf stretches - gastroc
- damn these felt really good .. and seemed to persist for a while afterwards.
- also felt some slight 'popping' in my right calf/knee which actually felt good
09:00 PM: loaded calf stretches



icing:



self massage:




leg drain:
07:30 PM: 20 minutes






Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4
- 10/17
- 10/19

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),(15,143),(16,141),(17,142),(18,140),(19,142),(20,141),(21,143),(22,143),(23,144),(24,141),(25,142),(26,142),(27,142),(28,142),(29,141),(30,139)(31,140)]
- 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),(29,5,~45,?)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18),(21,19:21,19:10)]
- 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"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none"),(18,"none"),(19,"none"),(20,"quads slightly"),(21,"none"),(22,"none"),(23,"none"),(24,"none"),(25,"none"),(26,"calves slightly"),(27,"none"),(28,"none"),(29,"none"),(30,"none"),(31,"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"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly"),(18,"none, quads dead, calves dead"),(19,"none, after morning track: minor right calf pull/tight"),(20,"minor right calf/lateral gastroc pull, right hip slightly"),(21,"minor right calf/lateral gastroc pull"),(22,"minor right calf pull"),(23,"right shin slightly"),(24,"none"),(25,"right glute med"),(26,"none"),(27,"none"),(28,"none"),(29,"calves tight a little in weird spots"),(30,"right calf a bit tighter than usual in one spot"),("right calf/back of knee a bit 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"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"loose"),(20,"EXTREMELY loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"loose"),(31,"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"),(15,"loose"),(16,"loose"),(17,"loose"),(18,"tight"),(19,"tight"),(20,"loose"),(21,"loose"),(22,"loose"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"loose"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight"),(31,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(21,"moderately tight"),(22,"very tight"),(23,"loose"),(24,"loose"),(25,"loose"),(26,"tight"),(27,"loose"),(28,"loose"),(29,"loose"),(30,"tight"),(31,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: [(22,"calves"),(30,"calves")]
- FORMAT: (day, area)

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"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps"),(18,"stomach feels a little wrecked but didnt cramp"),(19,"none"),(20,"none"),(21,"none"),(22,"none"),(23,"cooldown of workout #1"),(24,"none"),(25,"MASSIVE CRAMPS ~4 hours after fajitas and a protein bar"),(26,"none"),(27,"none"),(28,"bad, completely after 4 x 400m w/ 100 jog rest, during 1 mile intermediate recovery.. deblitating"),(29,"bad, during mile 8 of long run .. debilitating"),(30,"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),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)(18,06:00 AM,7.5),(19,06:00AM,8)(20,06:30AM,7.5),(21,05:30AM,7),(22,07:30AM,9),(23,05:30AM,7.5),(24,04:30 AM,5),(25,05:00AM,7),(26,06:00AM,7),(27,05:30AM,7),(28,05:30AM,7),(29,04:30AM,7),(30,05:30 AM,7.5),(31,05:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7469 on: October 31, 2017, 08:36:01 am »
0
thing i noticed in your running vids/pics that may be neither here nor there: you hold your chin quite far up/forward, and the back of your neck is really short. wonder what difference it'd make to cue yourself to run taller. personally if i cue myself straighten my neck out, or think "giant pulling a string up through the crown of my skull," my shoulders relax back automatically and my posture improves. i think, although should get vid to verify, that the reverse is also true: the relaxed shoulders cue i give myself while running straightens out my neck.

$0.01

yo! thanks! I agree, that's the first thing I noticed too, when I saw the videos. This is why eventually, I need to record some key workouts, so I can really see what's going on in the actual workout.

Since watching that vid, i've been consciously trying to "walk taller" during my dog walks and during my workouts (only did one workout since taking the vid). So i'm going to start there and see if I can get my general posture to improve a bit when i'm upright. During the walks, I notice my "tall posture" fades after a few minutes or some kind of interruption, then needs to be "reset". I've also been wondering if my posture is responsible for some of the cramps I get. I get a few different kinds, stomach and abdominal. Wondering if some kind of postural weakness contributes to the abdominal cramps.

I noticed something interesting a week or so ago: I feel really good when i'm walking and put my hands on top of my head, and just allow them to "force downward". Seems like my posture improves alot and my hip extension/plantar flexion seems to improve also. I walk slower because of no arm movement, but I can feel an extra few degrees of ROM. I think this is one of the main reasons why running tall helps, it triggers more of a "pogo" in the calves and gives you more hip extension.

So ya, trying to be more aware of walking tall, and maybe even warming up tall during workouts, and then just try to relax and run .. so the tall stuff "prior" becomes more of a "drill effect". That's how i'm approaching it in the short term. I've forced running tall before too much and it is just one more thing I don't want to think about, so if I can get it to happen more naturally, i'll be happy with that.

btw, the "giant pulling a string up through the crown of my skull" cue leaves me with some weird imagery .. like some twisted artwork from one of those old books of fables. HEH! Makes sense though.

this is a good photo because it has these two in different phases, with no shirts:



Mo's posture is always epic.

peace!!