Author Topic: ADARQ's journal  (Read 718442 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7485 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

  • Hero Member
  • *****
  • Posts: 2803
  • Respect: +1989
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7486 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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7487 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!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7488 on: October 29, 2017, 08:15:04 pm »
+2
oh btw.. "page 500".  :wowthatwasnutswtf:

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7489 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

  • Hero Member
  • *****
  • Posts: 11934
  • plugging away...
  • Respect: +6872
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7490 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: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7491 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7492 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!!

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7493 on: October 31, 2017, 02:22:50 pm »
0
green endorphin's and black carrera's just arrived, i think they both fit well! endorphin's maybe 0.25" too big, but that's not enough to be a problem.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7494 on: October 31, 2017, 04:40:31 pm »
+1
139 lb physique update.

too many physique photos, sorry. lol.





07/01/2017: 161 lb. - started running again after ~6 months off due to a dumb injury
08/02/2017: 159 lb.
09/01/2017: 155 lb.
09/29/2017: 145 lb.
10/30/2017: 139 lb.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7495 on: November 01, 2017, 11:20:45 am »
+2
136.0 lb after morning run, and i didn't sweat too much, ridiculous. i'm an alien. :ninja:

finished 256 out of 140,777 in the October Distance Challenge on Strava .. cool!

https://www.strava.com/challenges/October-2017-run-distance-challenge


adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7496 on: November 01, 2017, 01:23:48 pm »
0
AELS yesterday turned out to be great .. 2 days of weirdly tight right calf (which usually precludes more serious issues), and today felt fine. Who knows, it could get worse because of only two days rest, but it felt fine upon waking up, running, etc.. so taking an extra rest day was definitely better than training yesterday.


11/01/2017

bw = 139
:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
bw before bed last night = 143
soreness = none
aches/injuries = none
cramping = early on during 2nd interval (1 mile) - right abdominal + stomach cramp
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick

wakeup = 06:50 AM
- slept in

log: 11/01/2017: speed
07:00 AM: food: black coffee, grapefruit, high fiber oatmeal
08:00 AM: workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
10:00 AM: food: 2% milk, coconut water
12:00 PM: food: large saute'd white yam in olive oil/salt/pepper, chicken skewer, avocado, sweet green tea, 2% milk
02:30 PM: food: some quality organic coconut water in a tall can
06:00 PM: workout: evening hard speed: 4x400m with 110m (lane 8) light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
08:00 PM: food: 2% milk, coconut water
08:30 PM: food: strawberry skyr (32g protein), water w/ lemon, 2 x sourdough toasted
09:00 PM: food: strawberry kefir, water w/ lemon
09:30 PM: food: just a ton more water

wrote down the water because, even after drinking like 3 glasses of water, i'm only 140 lb. before bed....... crazy.




stretch:
icing:
self massage:
leg drain:



workout: light relaxed speed, breaking in new shoes: 1 x 2 mi (5:42, 6:18), 1 mi (fail, nemesis), 2 x 300m (~4:50 pace), light running focusing on posture
- https://www.strava.com/activities/1256450892

breaking in some saucony endorphin racer v2's .. they feel way different than my XC flats, but they still feel good. The faster ~300m's at the end felt really good in them.

I was going to really gun it on that mile by itself, but nemesis showed up .. was ~4:50 pace for ~300 and felt good.

tonight is track hopefully.

i've come up with some new walking drills to work on my posture etc, going to experiment with these alot tomorrow during my light day.. trying to get my "rib cage/chest" to open up a bit, look more like Mo Farah, lol.





136.0 lb. after that workout. :o




workout: evening hard speed: 4x400m with 110m (lane 8) light jog rest @ {72.0/4:44, 76.2, 81.6, 73.5}, 3 x 200-220m @ mid 4/high 4, 4 x 100m @ low 4, 2 x 220m @ high 4, 1 x 350m @ mid 4, 3 x 100m @ high 4, no watch, jogging rest for everything
- https://www.strava.com/activities/1257216568

when my nemesis doesn't show up, I seem way faster .. so in sessions where my nemesis eventually shows up, i don't usually seem as fast early on. or I could be wrong.

anyway the track was full of people standing around, and lots of people to run around. weird night.

had some solid power/speed, flying easy. it has alot with how many people were at the track, just like with dunking .. crowd factor just amps me up every time.

also had to scold a bunch of college kids for hogging the track, just standing there talking .... ridiculous.  :pissed: :pissed: :pissed: :pissed: :pissed: :pissed: :pissed:












Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139)]
- FORMAT: (day, weight in lbs)

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

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

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

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

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

PR's: []

Races: []
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5)]
- FORMAT: (day, wakeup time, hours slept)

vag

  • Hero Member
  • *****
  • Posts: 5266
  • Respect: +3116
    • View Profile
Re: ADARQ's journal
« Reply #7497 on: November 02, 2017, 04:25:08 am »
+2
Your foods are very... Greek. Or, at least, Mediterranean... you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol
woot

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 33040
  • who run it.
  • Respect: +8430
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7498 on: November 02, 2017, 06:21:41 am »
0
Your foods are very... Greek. Or, at least, Mediterranean...

hah cool. ya I like how you folks do it over there! :D It seems I eat mostly fruit & dairy, some veggies, some bread, and some chicken. I feel pretty good eating the way I do now.

Quote
you'd lose your mind if you were around here hahaha. You'd add some couple of dozens of pounds too lololol

I definitely would. There's some "authentic greek places" around here, which I haven't visited since I left my old devops/eng job in ~2015. But when I worked there, that was one of my favorite places to go. I'd always feel so good after eating there too, unlike how I felt when i'd get done eating at a steakhouse or even one of my favorite thai places. I think i'd have felt better upon leaving the thai place if I didn't eat so much rice though. At the greek spot, i'd always get something with veggies, feta, loads of cucumbers, grilled chicken, and some bread with hummus etc. Just felt so "fresh" afterwards.

peace!

LBSS

  • Hero Member
  • *****
  • Posts: 11934
  • plugging away...
  • Respect: +6872
    • View Profile
    • Email
Re: ADARQ's journal
« Reply #7499 on: November 02, 2017, 07:28:28 am »
+2
big ups on finishing in the 99.998th percentile on strava! that is dope.

the lady that won the month ran almost 100km a day!  :-X :-X :-X :-X :-X thought that must be a lie but clicked through and apparently she's running from SF to NYC. so kind of checks out. the cynic in me is still skeptical though.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

black lives matter