Author Topic: ADARQ's journal  (Read 694669 times)

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adarqui

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Re: ADARQ's journal
« Reply #7500 on: November 02, 2017, 12:02:15 pm »
+1
big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day :D

Quote
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.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

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Re: ADARQ's journal
« Reply #7501 on: November 02, 2017, 12:56:17 pm »
+1
big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day :D

Quote
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.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Same on two a days, always liked them bc I'm already in that flow and don't have to rev myself up per say.

Yea I believe the SF to NYC runner story. I ran into an Austrian guy who was 50+ and had cycled all the way from the pacific to the east coast. He was around 6ft tall but had to weigh near 100lb and was as tan as could be. Also did the NJ section of the app trail and ran into a thru hiker who averaged 25+ miles a day for weeks on carrying a backpack.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

adarqui

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Re: ADARQ's journal
« Reply #7502 on: November 02, 2017, 01:24:41 pm »
0
light day. legs/cns beat up from yesterday (most likely last night's speed session). feel kinda toast.

race sat, so light stuff today/tmw.



11/02/2017

bw = 138
- wtf
- :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :ibrunning:
bw before bed last night = 140
- wtf
- :wowthatwasnutswtf:
soreness = hamstrings slightly, quads moderately, shoulders moderately
aches/injuries = left hamstring tendon slightly, right back of knee slightly
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 06:00 AM

log: 11/02/2017: light
06:00 AM: food: grapefruit, coconut water
06:50 AM: food: workout:
light run: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
bw:
- 5-10sec dead hang ng pullups: BW x 6
-- great set, even though only 6 reps
- full dips: BW x 10
- standing single leg raises: x 25
- standing single leg abductions: x 25
08:15 AM: food: 2% milk, coconut water
10:00 AM: food: chicken italiano from WF, huge saute'd yam in olive oil/salt/pepper, avocado, sweet green tea, coconut water
01:30 AM: food: water w/ 1 whole lemon
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
05:00 PM: food: coconut water
07:30 PM: light soleus during dishes
08:00 PM: workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)
09:15 PM: food: strawberry kefir, 2 x sourdough toasted, brie, water w/ lemon
10:30 PM: food: banana+mango skyr (yogurt drink), watermelon, strawberries, coconut water




stretch:
02:00 PM: hamstrings nice and light, felt great
05:00 PM: hamstrings nice and light, quads also, felt great, quads so tight
07:30 PM: light soleus during dishes

icing:
self massage:
leg drain:



workout: morning light work, legs dead: 2 mi @ 7:5X, 2 mi @ {7:14, 7:20}, 1 mi @ 6:15, 1 mile walking rest between everything
- https://www.strava.com/activities/1257842236

pretty dead this morning, still felt ok though. endorphin's feel kind of slow, but hitting 6:15 in them at the end, feeling so wrecked, is good for the mental game. it's just funny how some shoes feel fast, some feel slow, and they could weigh the same etc.. just different materials & how they fit i guess.

worked on expanding chest/ribs/posture during my 1 mile walk rest portions



workout: light evening run, legs dead, CNS dead: 4 miles @ ninja pace ~11:XX-13:XX (soft/quiet)

very light runs feel great though.






Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138)]
- 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): [(01,15.8,3:40)]
- 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"),(02,"hamstrings slightly, quads moderately, shoulders moderately")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight")]
- 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),(02,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7503 on: November 02, 2017, 01:30:06 pm »
0
big ups on finishing in the 99.998th percentile on strava! that is dope.

thanks alot man! ya I was surprised by it, especially since I took a bunch of days off, but multiple sessions per day on training days really gets the mileage up, much easier than one huge session per day, IMHO. For example, 2 x 1.5 hr is so easy compared to 1 x 3 hr. Love 2x/day :D

Quote
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.

ya a bunch of those at the top of the list, did "weird stuff" like that. I believe it tbh, people are nuts. I mean it does sound somewhat fun. Much of the time, these people are running at like, fast walking pace for fit people, so it's a little weird from that perspective. I mean I saw lots of 14-15 minute miles etc. All good though, still crazy. If they cheat and do it just to draw attention to themselves, they suck. If they do cheat, I think they'd get called out on it, tons of people on strava actually end up running with them (I think), by tagging along. But I guess you'd have to do some extra searching to see if someone is calling them out for hopping on a bike or getting into a car etc.. hehe.

pc!

Same on two a days, always liked them bc I'm already in that flow and don't have to rev myself up per say.

nice! AND on hard days, it's nice to allow the one that's going to be the best workout, to be that specific workout (morning or evening for example). For myself, it's usually evening .. but it's nice to give both a try, and hold back in the morning if you aren't feeling it, giving yourself another chance in the evening of pushing it a bit more. So for a specific example, yesterday my morning workout sucked, but my evening workout was amazing. Last week, I had an opposite experience when I ran that hard 1.4 - rest - 1 more mile in the morning, then was toast for 400's/800's at night and just held back/relaxed more. From that perspective, 2x/day is amazing.

Quote
Yea I believe the SF to NYC runner story. I ran into an Austrian guy who was 50+ and had cycled all the way from the pacific to the east coast. He was around 6ft tall but had to weigh near 100lb and was as tan as could be. Also did the NJ section of the app trail and ran into a thru hiker who averaged 25+ miles a day for weeks on carrying a backpack.

sick.

ya, people do some interesting stuff when it comes to "endurance". If I didn't have dogs, i'd probably "walk/run the US east coast" or something, i've always wanted to do that. But i'd also want to do it more laid back, not trying to hit a specific distance per day or reach my destination by a set date, more so just taking in the scenery/towns/etc, but on foot.

so I def can understand why someone would do something like that.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7504 on: November 03, 2017, 09:38:54 am »
0
still dead.

11/03/2017

bw = 140
bw before bed last night = 142
soreness = hamstrings slightly, quads moderately, shoulders moderately, calves slightly
aches/injuries = left hamstring tendon slightly, right back of knee slightly, left heel slightly
cramping = very slight at the end of my morning run
morning quad flexibility = tight
morning hamstring flexibility = tight
morning calf flexibility = tight
feel = good but barely sick

wakeup = 06:00 AM

log: 11/03/2017: recovery
06:00 AM: wakeup
06:00 AM: food: 2 x grape fruit, coconut water
07:00 AM: workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi
08:30 AM: some light quad/upper stretches
08:30 AM: food: coconut skyr (34g protein? nice)
11:15 AM: food: tijuana taxi: chips + salsa, steak fajitas with an extra order of chicken, water w/ lemon
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
01:15 PM: food: whole foods: smoothie with protein
02:00 PM: nap: 2 hour nap
05:00 PM: food: water w/ lemon
06:00 PM: soleus during dishes
07:15 PM: workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
09:00 PM: food: 2% milk, coconut water w/ pulp, water w/ lemon, toasted sourdough avocado toast, another avocado (so 2 total)
10:00 PM: food: two rolaids
- forgot to edit this in there.. had a bit of "spicy" indigestion before bed, from the lunch

stretch:
08:30 AM: some light quad/upper stretches
01:00 PM: quad stretches while waiting for my chicken and waiting in line, at whole foods
06:00 PM: soleus during dishes

icing:
self massage:
leg drain:

naps:
02:00 PM: 2 hours


workout: very light run, legs dead/sore, CNS dead, no watch: 3.5 mi @ ~8:5X min/mi

There's a reason I had Wednesday's session scheduled for Tuesday. Pushing it ahead one day was too close to this 5k I have Saturday. It's not a "historically fast one" it seems, so just going to relax more and not floor it, as long as someone crazy fast doesn't show up. I imagine i'll feel alot better tomorrow though, not worried about it. 8|


workout: very light run, legs improving, CNS improving, no watch: 5 miles @ 8:5X-9:2X
- https://www.strava.com/activities/1259970980/overview

feeling a bit better. ate a ton of grilled chicken/grilled steak (in some fajitas) earlier & took a nice nap, that helped.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140)]
- 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): [(01,15.8,3:40)]
- 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"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7505 on: November 03, 2017, 10:21:38 am »
0
There's a reason I had my speed day planned on Tuesday, not Wednesday .. definitely feel wrecked, that won't help the 5k i'm doing tomorrow. I imagine i'll feel way better tomorrow though, 2 days of being wrecked is somewhat normal. Usually by the third day I feel great.

I'm going to try and emulate last week's great 1.4 mi run performance. Very similar schedule:

10/23/2017: Monday, morning = moderate speed, evening = hard speed
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136368/#msg136368

10/24/2017: Tuesday, light recovery #1
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136397/#msg136397
- basically what I did yesterday, but went too hard in the morning.

10/25/2017: Wednesday, light recovery #2
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136427/#msg136427
- some good stretching, fajitas, 2 light runs, mid-day power nap

10/26/2017: Thursday, fast/felt great, maybe my best (most consistently fast) 1.4 mile effort + another solid mile
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468



going to go get some fajitas.. :D

adarqui

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Re: ADARQ's journal
« Reply #7506 on: November 04, 2017, 10:36:18 am »
+2
awesome event, got a bunch of great photos/footage.

2nd overall, 18:48 official / 18:37 watch.

also, that stuff I posted yesterday, is a testament to journaling. Basically recreated that exact feeling/performance that I did a week ago, by doing basically the exact same 3 days of training, and eating very similar the day before. I felt so good today, just like I did a week ago.

journaling racks up another win..

so ya to any1 reading this who doesn't journal, or doesn't "journal enough" (to their liking), step it up .. it may not be the most fancy system given current technologies, but it's time tested and I always learn so much from going back through my entries, it really is impressive.

logging diet briefly, stretching, drains, workouts, naps etc .. Turned out to be extremely important for this recent "experiment". Who knows, maybe I would have felt great regardless, had I done things way different, but I personally feel re-creating this environment really seemed to help.



more images & recap in next post.

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Re: ADARQ's journal
« Reply #7507 on: November 04, 2017, 04:54:43 pm »
0
not dead anymore! felt great today. fajitas with extra protein + 2 light runs = the truth. :ninja: :lololol:



11/04/2017

bw = 140
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good but barely sick
:pissed: :pissed: :pissed: :pissed: :pissed: when will it go away! fuq.

wakeup = 05:00 AM

log: 11/04/2017: race + long run
05:00 AM: wakeup
05:00 AM: food: pre-made black coffee drink, grapefruit, coconut water
- was worried, felt hungry after this, and on the way to the race .. but, stomach didn't flare up
- i contemplated adding something else into the mix, but just forced myself to stick to the plan
06:30 AM: race: 5k race: Steps For SOS 5k Race: 2nd overall @ 18:48 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
07:30 AM: food: sweet green tea, perfect bar (uh oh, but handled it fine), 1/2 bagel with cream cheese
- the latter two I got at the event
08:00 AM: stretch: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities
10:00 AM: food: wholefoods: very berry smoothie with whey protein, eggs, sausage, potatoes
- :)
12:00 PM: food: huge saute'd yam in olive oil/salt/pepper/rosemary with garlic cloves & purple potatoes, chicken skewer, black tea
07:00 PM: workout: light long run: 1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
09:00 PM: food: strawberry skyr
09:30 PM: food: whole milk, coconut water w/ pulp, chocolate eclair (eek, was good though)
10:00 PM: food: siggi's, water w/ lemon


stretch:
08:00 AM: bunch of light quad stretches while waiting around at the race, enjoying the post race festivities

icing:
self massage:
leg drain:
naps:


Steps For SOS 5k Race: 2nd overall @ 18:53 official / 18:37 watch. Real "race" for 2 miles, light rain, no watch for 2 miles
- https://www.strava.com/activities/1260739791
- http://accuchiptiming.com/images/Age_Group_Results-Steps_for_SOS.htm
- 18:53 official, not 18:48 like I said above .. didn't know my actual time, thought I saw 18:48 as I crossed the line, no prob don't care much about time. :D
- 5k in 18:37 according to my watch.

Fun stuff, felt great. 2 days of light/soft running, plus proper nutrition, had me feeling so light/bouncy/relaxed today, loved it.

It was a real race for 2 miles: matching the leader's surges, going ahead of him at certain points, etc. I was right off of his back right shoulder or side by side for most of it, let him set the pace mostly, but I don't "draft" behind someone in that situation, just feels kind of weird to do that when it's only a few people (in this case 2) in the lead. I shut it down at mile 2, didn't have a great 3rd mile in me anyway so just shut it down and relaxed more. Even if I didn't shut it down, he would have beat me in that third mile. I think he finished @ like 18:10 or so. We spoke after, he was a cool dude, also looked to be in ridiculous shape.

This 5k event was really fun too. Got lots of good photos/footage. They did a great job.

I'm suffering way less in 5k's than I did last year, where I suffered to hell in many of them. But I had "more guts" last year, and pushed really hard even when dead. I'm not doing that this year because I want to stay more fresh mentally/physically. It seems like my speed has been extending out recently, this was a solid 2 miles.

some stats/graphs:







cool. that third mile when i shut it down, i apparently did so by producing less power, because stride frequency was still decent - though it dipped down a little as well. Nice!!



1 hour light on tarmac (~8:XX, ~7 miles), 1 hour very light on grass (10:XX-13:XX, ~5 miles), no watch, relaxing
- https://www.strava.com/activities/1261547293

enjoyable session, felt great. lots of forefoot striking without forcing it at all.. stride felt really good, was breathing light too. stomach scared me a few times but it never freaked out.

sunday = rest .. and watching the NY marathon!!








Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140)]
- 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): [(01,15.8,3:40)]
- 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: [(01,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run"),(04,"none")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7508 on: November 04, 2017, 05:08:54 pm »
+1
not going to post all of the photos i took today, have a ton on IG. Here's a few though.

two I found online: Looking like Wilson Kipsang :D







I love this dog.





These came out great (IMHO), love em`:


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Re: ADARQ's journal
« Reply #7509 on: November 05, 2017, 09:50:57 am »
0
rest day!



11/05/2017

bw = 139
bw before bed last night = 143
soreness = quads barely, calves barely
aches/injuries = left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 06:00 AM
- only good thing about daylight savings time is that initial extra hour of sleep...

log: 11/05/2017: rest
06:00 AM: wakeup
06:00 AM: food: siggi's, sweet green tea
09:00 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 30
- standing single leg abductions: x 30
- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
-- nice stretch and quads/calves feel good after
08:00 AM: stretch: during dog walk, quads, calves
10:30 AM: food: saute'd onions, avocado, and chicken!
02:00 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 7
- full pushups: BW x 25
- standing single leg raises: x 25
- standing single leg abductions: x 25
- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
03:00 PM: food: 1.5 glasses of whole milk, 3 bowls of honey nut cheerios (getting rid of em`)
04:45 PM:water w/ lemon
04:50 PM: stretch: tons of soleus/ankle during dishes, then everything light (hips/quads/hamstrings especially)
08:30 PM: food: 5 slices of rye sourdough (unreal) - 2 toasted - 2 with avocado spread on it, 2 avocados, several strawberries, gouda cheese, kefir
- great dinner snack meal


stretch:
08:00 AM: during dog walk, quads, calves
04:50 PM: tons of soleus/ankle during dishes, then everything light (hips/quads/hamstrings especially)

icing:
self massage:
leg drain:
naps:






Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139)]
- 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): [(01,15.8,3:40)]
- 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: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7510 on: November 05, 2017, 09:34:32 pm »
0
i bought a little scale to weigh my shoes. interesting data so far. ill do it more official tomorrow. but god damn my NB RC5000v2's are literally 3 oz. lmao. so insane.

my most broken in shoes are lighter than the less broken in same version. 1400 mile shay's, 4 oz. 500 mile shay's, 4.25 oz, 300 mile shays, near 4.5 oz. interesting. and my endorphin racer's are 5 oz ... far from 4 oz like they claim. weak.

adarqui

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Re: ADARQ's journal
« Reply #7511 on: November 06, 2017, 09:48:05 am »
0
light day.

going to start including EVERYTHING in one "log" section, then break it out into other components when needed.



11/06/2017

bw = 140
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

wakeup = 05:30 AM

log:
05:30 AM: food: coconut water, grapefruit
06:30 AM: workout:
- light run: light morning run: 2 miles light (7:09, 7:18), interrupted :/, 3 miles very light (11:XX, grass), no watch
- bw:
-- 3-sec paused dead hang ng pullups: BW x 9
-- full dips: BW x 11
-- standing single leg raises: x 25
-- standing single leg abductions: x 25
-- loaded calf stretch, above parallel squat hold shifting towards knee with feet flat: 60s
08:30 AM: food: whole milk, some watermelon chunks, coconut water
10:30 AM: food: huge saute'd yam in olive oil/salt/pepper with sliced jalapeno, threw in some grilled chicken halfway through, sweet green tea, 1 x sourdough rye
01:15 PM: workout: bw
- just some weird half squat reps (~20), shifting knees forward, to stretch calves - good quad burn tho
01:30 PM: food: siggi's
02:00 PM: nap: 1.5 hour
04:45 PM: stretch: soleus during dishes
05:00 PM: food: coconut water
06:00 PM: food: water w/ 1/2 lemon
06:30 PM: workout: light evening run: 3 miles (7:3X-7-4X, light), 3 miles (12:XX-13:XX, very light, grass)
08:00 PM: food: 2% milk, water w/ lemon
08:30 PM: food: 2 x siggi's, strawberries, watermelon chunks, 2 x avocado, 2 x toasted sourdough rye


stretch:
04:45 PM: soleus during dishes

icing:
self massage:
leg drain:
naps:
02:00 PM: 1.5 hour nap



workout: light morning run: 2 miles light (7:09, 7:18), interrupted :/, 3 miles very light (11:XX, grass), no watch

wanted to do 3 miles light on tarmac, then 4 miles light on grass .. settled for (2,3). Focused on posture alot. Lots of forefoot striking mixed into my normal midfoot.. The taller my posture gets, the more I seem to shift to forefoot striking.

light workout again tonight.



workout: light evening run: 3 miles (7:3X-7-4X, light), 3 miles (12:XX-13:XX, very light, grass)
- https://www.strava.com/activities/1264594809

felt good.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140)]
- 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): [(01,15.8,3:40)]
- 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: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7512 on: November 06, 2017, 12:25:40 pm »
+1
found a few nice photos from the race (schott) 2 weeks ago:







also, my dad's bike .. 2017 kawasaki ninja zx14:


adarqui

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Re: ADARQ's journal
« Reply #7513 on: November 07, 2017, 10:15:41 pm »
+1
speed day.



11/07/2017

bw = 140
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

wakeup = 05:30 AM

log:
05:30 AM: food: black coffee, coconut water, grapefruit
06:30 AM: workout:
- morning 5k speed: 3 x 1 mile (hard-light-hard) with ~2:40 jog rest between @ {5:37, 7:16, 6:17 (wanted sub 6, dead, fail)}, posture/walking on the way back home
- bw at the park:
-- 3-sec paused dead hang chinups: BW x 8
-- full dips: BW x 6
-- 3-sec paused dead hang ng pullups: BW x 8
-- pushups on bars: BW x 12
-- 3-sec paused dead hang pullups: BW x 5
-- front dips on one bar: BW x 5
08:30 AM: food: whole milk, water w/ lemon
10:30 AM: food: saute'd: 1 yellow onion + 2 x grilled chicken from skewers + 1/2 green pepper, avocado, sweet green tea
01:00 PM: food: water w/ lemon
03:00 PM: food: 3 x grape fruit, water
03:30 PM: stretch: soleus during dishes, everything
05:30 PM: workout: evening hard speed: not max effort ~1030m @ 3:17 (~1km in 3:10 / 5:05 min/mi), bunch of 100's/200's/400's at ~5 min/mi or lower
08:00 PM: food: whole milk
09:00 PM: food: 2 x siggi's, gouda cheese, 2 x toasted sour dough
10:00 PM: food: 2% milk
 


stretch:
03:30 PM: soleus during dishes, everything

icing:
self massage:
leg drain:
naps:


workout: morning 5k speed: 3 x 1 mile (hard-light-hard) with ~2:40 jog rest between @ {5:37, 7:16, 6:17 (wanted sub 6, dead, fail)}, posture/walking on the way back home
- https://www.strava.com/activities/1265186648

felt a bit dead. thought the first mile was alot faster than 5:37, so felt fast but just not getting the stride length that I should on a fast mile. legs didn't have that pop.



workout: evening hard speed: not max effort ~1030m @ 3:17 (~1km in 3:10 / 5:05 min/mi), bunch of 100's/200's/400's at ~5 min/mi or lower
- https://www.strava.com/activities/1266021636
- https://www.endomondo.com/users/26420622/workouts/1029394116

weird day again at the track .. my km attempt had me going in and out of lane 8 to lane 1, to avoid big groups of people on one of the turns.. so started/ended at the 1 km point, but had to make those adjustments, hence the 1030m. Felt pretty good.

seems like I held sub 5 for ~480m on my 1km, then it started drifting above, then brought it back down.














Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140)]
- 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): [(01,15.8,3:40),(07,14.8,4:12)]
- 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: [(04,5k,18:52,18:37)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"none"),(02,"hamstrings slightly, quads moderately, shoulders moderately"),(03,"hamstrings slightly, quads moderately, shoulders moderately, calves slightly"),(04,"quads barely, calves barely"),(05,"quads barely, calves barely"),(06,"none"),(07,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(02,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(03,"left hamstring tendon slightly, right back of knee slightly, left heel slightly"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose")]
- FORMAT: (day, general flexibility)

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

Cramping: [(01,"stomach + abdominal during morning 1 mile interval, after 2 mile interval"),(03,"very slight at the end of my morning run")]
- FORMAT: (day, symptom)

Wakeup: [(01,06:50 AM,9.5),(02,06:00AM,8),(03,06:00AM,7),(04,05:00AM,7),(05,06:00AM,8),(06,05:30AM,7.5),(07,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

LBSS

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Re: ADARQ's journal
« Reply #7514 on: November 08, 2017, 04:24:17 am »
+1
you ever ride those bikes?
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