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adarqui

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Re: ADARQ's journal
« Reply #7500 on: November 13, 2017, 10:24:27 am »
0
rest day!!

11/13/2017

bw = 139
bw before bed last night = 142
soreness = quads slightly
aches/injuries = left calf slightly
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 07:00 AM
- slept in

log:
07:30 AM: food: avocado, 3 x grapefruit, almond milk, water w/ 1 whole lemon, 2 x sourdough
01:00 PM: stretch: light hips/quads
02:30 PM: food: sauteed yam + yellow onion + grilled chicken + sage/thyme/rosemary, sweet green tea
03:30 PM: leg drain: 20 minutes
06:00 PM: stretch: light soleus during dishes, right calf tight after, bleh
06:30 PM: huge spinach salad in olive oil + apple cider vinegar, 3 x avocado, carrots, and 1/2 cucumber, water w/ lemon, non-dairy blueberry kefir
- non dairy kefir was good!!



stretch:
01:00 PM: stretch: light hips/quads
06:00 PM: stretch: light soleus during dishes, right calf tight after, bleh


icing:
self massage:
leg drain:
03:30 PM: leg drain: 20 minutes

contrast showers:
naps:


NONE.




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139)]
- 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),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- 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"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads 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"),(04,"none"),(05,"left ankle slightly (weird prickly thing on my left ankle, feels skin related, very odd)"),(06,"none"),(07,"none"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"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"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- 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),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7501 on: November 13, 2017, 10:24:42 am »
0
So, last night I was supposed to get well over 100 miles for the week. Reached 92.0 before my scheduled long run, which means I should have hit ~105 miles or so via a ~13 mile long run.

The long run got destroyed by gastro issues.

Felt amazing warming up: body felt great etc. Was going to try and hit low 7 min/mi pace for the ~13 miles, which should have been fairly easy given how good I felt. But, 0.5 miles in to the run, GI issues - I felt that "spicy feeling" in my GI + "thick mucous" creeping up. So anyway I hocked a loogie and it was so heavy that it literally landed on my arm. lmfao.. I knew then that my body was in meltdown. Anyway I finished the mile, did one more, then shut it down. No point pushing myself with some junk miles to reach some arbitrary number. Finished the week @ 97.4.

But that got me thinking.. Sunday morning, I had a small bit of that during my morning speed session, which went well. I did start cramping up after my second 400, but that was my last interval anyway so I didn't think much of it. When I got home, I drank lots of milk off and on throughout, and had that turkey burger + sauteed onion + green pepper + 1 jalapeno.

Whatever the combination or "perfect storm" of ingredients, I really wrecked myself.

What's fairly interesting is, as my mileage has gone up, i've had to cut out these foods:
- bananas
- eggs
- watermelon
- cheese
- rice
- instant oatmeal
- some non sourdough breads
- broccoli
- cauliflower
- peanuts / peanutbutter
- jalapenos (just added)

Some of those foods I REALLY like .. but they seem to routinely make my stomach "bubble up" & cause issues. I could be wrong about some of them, but this is just what i'm finding from experimentation. Often when the stomach issues get "crippling", ie literally can't continue running, i'll start "hearing fluid" bouncing around in my stomach etc. I'll hear that for a little bit, prior to getting the crippling cramp. Also, the cramp is usually in my "right abdomen/stomach" area. Also, it's not just stomach cramps, sometimes it's also abdominal, but in the same area. I imagine my stomach bloats up and causes issues that effect my abdominal muscles/ribs etc. Not sure though.

Contrast that to these foods which seem to make me feel incredible:
- avocados
- grapefruit
- yams / sweet potato
- coconut water
- green/black tea
- water with lemon

Those "foods" make me feel amazing. I can feel the difference when I eat alot of that, and how it effects my training.

Other things i'm still eating:
- sauteed onion (white or yellow)
- sauteed green pepper
- milk
- kefir
- skyr
- siggi's
- sourdough breads
- red kidney beans on occasion
- chicken
- steak/beef but not often
- strawberries
- black coffee before important training sessions (speed) or races

Other things I might add:
- beet juice on occasion (had some last night, need to reduce the concentration maybe, or it goes on the bad list)
- almond milk
- cucumber
- spinach
- carrots

These stomach issues I get on occasion are basically my arch nemesis. I hold back in races sometimes because i'm worried about them surfacing. Training sessions get ruined, no matter the intensity: "crippling" stomach cramps could pop up at really slow paces etc. It's just kind of nuts.. So this list of foods that I can/can't eat, is something that i've been trying to figure out over the last 4 months or so. I'm trying to figure out how to eliminate any possibility of cramping, near 0% chance.

So that brings me to this week .. I'm actually going to go on a no-dairy experiment & stick to things that I feel are way less risky. I had a nice thing of brie waiting for me last night, but I didn't eat it. Just too annoyed at how wrecked I felt. I enjoy the foods I CAN eat, so there's no problem there.. I'd rather cut foods out then experience cramping & GI issues during running/training, it's a kind of hell for me, I really hate it.

So, the temporary ban list becomes:
- milk
- kefir
- skyr
- siggi's

New "good foods" list becomes:
- avocados
- grapefruit
- yams / sweet potato
- coconut water
- green/black tea
- water with lemon
- sauteed onion (white or yellow)
- sauteed green pepper
- sourdough breads
- red kidney beans on occasion
- chicken
- steak/beef but not often
- strawberries
- beet juice on occasion (had some last night, need to reduce the concentration maybe, or it goes on the bad list)
- almond milk
- cucumber
- spinach
- carrots
- black coffee before important training sessions (speed) or races

Edit: Once “racing season” is over (December 18 2017), i’ll start trying to phase some things that I like, back into my diet, such as bananas, rice, and cheese for example. I will try some new foods as well. So these lists aren’t permanent, it’s me trying to figure out how to make my body feel & perform at its best, and reduce the risk of bloat/cramping substantially.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7502 on: November 14, 2017, 02:30:44 pm »
+1
light day.

tmw = speed double {morning=mile specific with someone, evening=some hard km's}



11/14/2017

bw = 138
bw before bed last night = 142
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:
05:45 AM: food: grapefruit, coconut water
06:30 AM: workout:
- light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- bw:
-- several sets of half squat holds, loaded calf/ankle stretch
-- 3-sec dead hang ng pullups: BW x 10
-- full dips: BW x 10
-- standing single leg raises: x 15
-- standing single leg abductions: x 15
-- standing single leg rdl: x 15
-- nice bw workout
08:30 AM: 3 x grapefruit
- so good
10:30 AM: food: sautee'd yam + grilled chicken, avocado, sweet green tea, 1 piece of sourdough rye
02:00 AM: food: coconut water
02:15 AM: workout: bw
- 3-sec paused dead hang pullups: BW x 6
- full dips: BW x 8
04:30 PM: food: 3 x toasted sourdough, big spinach salad with avocado, strawberries, and cucumber, dressing = beet juice + olive oil + apple cider vinegar + pink sea salt + black pepper
06:30 PM: workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
08:30 PM: food: coconut water, 2 x non-dairy blueberry cashew yogurt
09:50 PM: food: water w/ lemon
10:00 PM: leg drain: 20 minutes


This is how big the yams usually are, nice size:







yesterday's salad:




 
stretch:
icing:
self massage:
leg drain:
10:00 PM: leg drain: 20 minutes
contrast showers:
naps:


workout: light morning run: 5 miles @ 8:3X-8:4X pace, no watch, felt great
- https://www.strava.com/activities/1274822976

felt more like 9+ pace, so nice to see how it was mid 8's. felt really good though, especially following a full rest day, so that probably had something to do with it.

also made some changes to my diet as a result of jalapeno/milk meltdown on sunday.



workout: very light evening run: 6 miles total @ 3 (11:XX, road surface) & 3 (12:XX, grass), relaxing, felt great
- https://www.strava.com/activities/1275752178

felt great, but calves felt a bit tight today.. they loosened up more after this run it seems. hopefully tmw they loosen up a bit.





Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138)]
- 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),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20)]
- 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"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"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"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"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"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- 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),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)

Coges

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Re: ADARQ's journal
« Reply #7503 on: November 14, 2017, 08:11:01 pm »
+1
oh btw.. "page 500".  :wowthatwasnutswtf:

Can't believe I missed this. Thought there would have been more of a party. 500 pages  :personal-record:
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: ADARQ's journal
« Reply #7504 on: November 14, 2017, 08:47:46 pm »
0
oh btw.. "page 500".  :wowthatwasnutswtf:

Can't believe I missed this. Thought there would have been more of a party. 500 pages  :personal-record:

hah, thanks Coges :highfive: . We'll have a party at 1000, if I make it there in one piece, lmao :trollface: :ninja:

peace man!!

adarqui

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Re: ADARQ's journal
« Reply #7505 on: November 15, 2017, 01:09:00 pm »
+1
speeeeed day.

from last night, ~139 with food in me:



IMHO, look noticeably leaner than my last set of photos. Seeing ab/groin vascularity today, kinda freaking me out TBH.



11/15/2017

bw = 137
bw before bed last night = 141
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: premade black coffee drink (kona caramel, the usual), 1 grapefruit, avocado, coconut water
07:00 AM: workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough[/b]
:ibrunning:
09:00 AM: food: coconut water
- no milk this week, what to do for protein, sh*t!!!!!!!!! :pissed: :uhhhfacepalm:
- forgot I had almond milk :uhhhfacepalm: :uhhhfacepalm:
10:00 AM: food: vanilla almond milk
- remembered I had it.. :uhhhfacepalm:
11:30 AM: food: wholefoods: berry smoothie, 3 chicken breasts
- went ham on the chicken...... without milk, I can feel the need for more protein from something else
- need to use my milk budget, towards chicken budget
- got a bunch of chicken for the next few days
03:30 PM: food: 2 x soudough toasted, almond milk, coconut water
05:00 PM: workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
07:00 PM: food: coconut water w/ pulp, non-dairy blueberry cashew kefir
09:00 PM: food: sauteed yam in olive oil/pink sea salt/black pepper, sauteed orange chicken, 2 x coconut water
09:30 PM: stretch: light soleus during dishes, light everything before bed





stretch:
09:30 PM: stretch: light soleus during dishes, light everything before bed

icing:
self massage:
leg drain:
contrast showers:
naps:



workout: morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough
- https://www.strava.com/activities/1276406837

good stuff. very happy with the 4 x 4 laps (lane 2 except for the last one) with 100m jog rest .. felt really good.

The 8 x ~200-220's were much more brutal. I think that's because the "average moving pace" and "best pace" on those was considerably faster than the 400's, like 4:1X-4:2X paces injected into the 200's .. so that really smoked me. Also I was getting smoked by Mitchell on the 200's, completely dropped. lmfao.

basically a 4 x ~400 with short rest :personal-record: session.







workout: evening relaxed sidewalk speed, legs dead, but feel good: 3 x 800m @ {2:43.1/5:25, 2:44.4/5:29, 2:44.9/5:30, bunch of short speed, no watch
- https://www.strava.com/activities/1277131208

i think garmin connect is broken at the moment.





135 lb. after workout. eeeee.



Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137)]
- 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),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12)]
- 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"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"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"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"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"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- 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),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7506 on: November 15, 2017, 01:38:25 pm »
+2
Race planning!!

5k on Saturday. Last year got third overall. So weather should be decent I imagine: 69F & ~30% chance of rain apparently. 69F = good weather to go hard.

Day before:
- early morning very light run (~6 miles), fajitas early, early evening very light ~1 mile.

Last year's 5k:
- 2016 it was held in September
- 2017 held in November (rescheduled due to hurricane Irma)
- https://www.strava.com/activities/707020707

2016 splits:
- 6:03, 6:18, 6:37, 6:51 (0.1)

So needless to say, slow race overall. This year I don't expect anyone crazy to show up, because tomorrow is the Flanagan 10k which is a huge race, prize money + pros etc. You never know though..

This course is basically, 0.2 miles slow loop, 1.5 miles heading north, and 1.4 miles heading south. I think my strategy will be to go my hardest with the wind, so, whichever direction that's blowing, change my strategy to accommodate that a bit. Sounds funny but, it works out in my favor either way:
- moderate 0.2, hard initial 1.5, moderate finish 1.4
- moderate 0.2, moderate 1.5, hard finish 1.4
- i'd love to keep my moderate pace under 6:00 min/mi this race, so I need to look at my watch more, and i've never gotten three sub 5 splits, so that's a goal of mine eventually. Need to get closer to knocking that out.

If it's hard initial 1.5:
- going to try and maintain <= 5:25 for 1.5
- try and maintain 5:59 1.4

If it's hard finish 1.4:
- try and relax, maintaining 5:59 for 1.4
- going to try and maintain <= 5:40 for 1.5

If there's a side wind, who knows. lmfao. I'll still pick one of them.

If someone fast shows up, strategy is basically out the window.. I think it'll be similar to last year though, so that's why i'm coming up with two strategies, just in case it's me "dictating" the race.

Anyway, hoping it's the first option .. would rather try and gun it early, because it's better preparation for the next two 5k's on the 23rd and 25th, which are very fast.

peace!!

adarqui

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Re: ADARQ's journal
« Reply #7507 on: November 16, 2017, 12:07:18 pm »
+1
light/recovery day.



11/16/2017

bw = 137
bw before bed last night = 141
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good

wakeup = 05:15 AM

log:
05:30 AM: food: almond milk, coconut water
06:00 AM: stretch: light hamstrings/quads/wrists/upper
06:15 AM: workout: very light morning run: 9 miles total, 5 road miles @ 8:XX, 3 grass miles @ 12:XX, 1 road mile @ 12:XX
08:15 AM: food: almond milk, coconut water
08:30 AM: workout: bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single leg raises: x 20
- standing single leg abductions: x 20
- standing single leg rdl's: x 15
09:00 AM: food: 3 x grapefruit, non-dairy blueberry cashew kefir
10:00 AM: food: almond milk
10:50 AM: contrast shower
11:00 AM: food: water
11:05 AM: stretch: everything light
11:15 AM: nap: 45 min
01:00 PM: food: water
01:30 PM: food: sauteed yam in olive oil/pink sea salt/black pepper, lemon pepper chicken breast, avocado, sweet green tea
03:00 PM: workout: bw
- 3-sec paused dead hang pullups: BW x 7
- full pushups: BW x 20
- standing single leg raises: x 30
- standing single leg abductions: x 30
- standing single leg RDL's: x 20
04:30 PM: food: water
05:45 PM: stretch: light "dynamic" stretching (short holds)
06:00 PM: workout: bw
- 3-sec dead hang chinups: BW x 7
- full dips: BW x 8
06:10 PM: workout: extremely light evening run: 5 miles total @ 12:XX {2 road, 3 grass} :: tons of rain, wind, but fun
08:00 PM: food: almond milk, coconut water
08:45 PM: food: huge spinach salad with olive oil/pink sea salt/lemon juice (1 lemon), cucumber, and avocado .. 2 x non-dairy blueberry cashew kefir
09:45 PM: food: water w/ 1 whole lemon
09:55 PM: leg drain: 25 minutes


this salad dressing photo came out sick!




salad photo from the other day:





stretch:
06:00 AM: stretch: light hamstrings/quads/wrists/upper
11:05 AM: stretch: everything light
05:45 PM: stretch: light "dynamic" stretching (short holds)


icing:
self massage:
leg drain:
09:55 PM: leg drain: 25 minutes


contrast showers:
10:50 AM: contrast shower

naps:
11:15 AM: nap: 45 min

workout: very light morning run: 9 miles total, 5 road miles @ 8:XX, 3 grass miles @ 12:XX, 1 road mile @ 12:XX, IF YOU ZOOM IN - I MADE FIELD ART
astonished at the first 5 - kept getting faster.

- https://www.strava.com/activities/1277758169

didn't feel like I was getting faster per split .. kinda odd.. don't recall this happening much. I mean I was just relaxing, felt slower than 8:XX that's for sure, but also didn't feel like I was getting faster. So just interesting and surprising when I saw the data.









extremely light evening run: 5 miles total @ 12:XX {2 road, 3 grass} :: tons of rain, wind, but fun
- https://www.strava.com/activities/1278441944




Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137)]
- 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),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12)]
- 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"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"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"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(15,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"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"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- 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),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7)]
- FORMAT: (day, wakeup time, hours slept)

adarqui

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Re: ADARQ's journal
« Reply #7508 on: November 17, 2017, 04:27:48 pm »
0
full rest day.

a bit too beat up, would like to recover more for tomorrow' 5k race.



11/17/2017

bw = 138
bw before bed last night = ?
soreness = none
aches/injuries = right foot/shin slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = ok

wakeup = 8 AM
- slept in

log:
08:30 AM: food: 2 x coconut water, sautee'd yam in olive oil/pink sea salt/black pepper, avocado, lemon pepper chicken
12:00 PM: leg drain: 30 minutes
01:30 PM: food: steak fajitas with an extra order of chicken, 2 x chips & mild salsa, water w/ lemon
03:00 PM: stretch: some quad/ankle stretches, mostly just trying to stretch my right tib/foot
03:30 PM: nap: 30 min
05:15 PM: contrast shower
05:30 PM: food: water w/ lemon
06:30 PM: stretch: everything light, hamstrings/hips/calves/quads more so, soleus during dishes
- felt a bit better after
07:15 PM: food: coconut water w/ pulp, large glass of non-dairy blueberry cashew kefir
09:05 PM: food: finished off the non-dairy blueberry cashew kefir (it's so damn good)
09:15 PM: food: 2 x rolaids

stretch:
03:00 PM: stretch: some quad/ankle stretches, mostly just trying to stretch my right tib/foot
06:30 PM: stretch: everything light, hamstrings/hips/calves/quads more so, soleus during dishes

icing:
self massage:
forget when, but right calf/peroneals/tib earlier in the day .. shouldn't have messed with it.

leg drain:
12:00 PM: leg drain: 30 minutes


contrast showers:
01:00 AM: contrast shower
05:15 PM: contrast shower

naps:
03:30 PM: nap: 30 min



Monthly Tracker: 2017

November (11) 2017

TODO:

Bodyweight: [(01,139),(02,138),(03,140),(04,140),(05,139),(06,140),(07,140),(08,138),(09,138),(10,140),(11,140),(12,139),(13,139),(14,138),(15,137),(16,137),(17,138)]
- 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),(07,14.8,4:12),(10,15.8,3:40),(12,13.7,4:20),(15,14.3,4:12)]
- 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"),(08,"calves slightly"),(09,"none"),(10,"calves barely"),(11,"quads slightly as the day went on, hamstrings slightly as the day went on"),(12,"quads slightly"),(13,"quads slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"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"),(08,"right foot slightly"),(09,"right foot slightly"),(10,"none"),(11,"none"),(12,"none"),(13,"left calf slightly"),(14,"none"),(15,"none"),(16,"none"),(17,"right shin/foot slightly, right calf slightly, right hamstring tendon slightly, right illiac crest slightly, feet slightly from walking around out back barefoot too long")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"tight"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(02,"tight"),(03,"tight"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"tight"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"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"),(12,"slight cramp after my 2nd 400, during my evening light long run - MAJOR")]
- 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),(08,05:30AM,7),(09,05:30AM,7),(10,05:30AM,7.5),(11,05:00AM,7),(12,05:30AM,7),(13,07:00AM,8),(14,05:30AM,7.5),(15,05:30AM,7),(16,05:15AM,7),(17,08:00AM,10)]
- FORMAT: (day, wakeup time, hours slept)

Mutumbo000

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Re: ADARQ's journal
« Reply #7509 on: November 17, 2017, 05:53:59 pm »
+1
Race time :ibrunning:
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

adarqui

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Re: ADARQ's journal
« Reply #7510 on: November 17, 2017, 08:39:21 pm »
0
Race time :ibrunning:

yezzz!!! would be nice to get first.. it's basically being held in 50% of my stomping grounds. 50% = coral springs, 50% = tamarac. Tamarac is next week :D Closest I got on that was 7th last year, 30+ the year before. Top 3 maybe? Only way it's a possibility is if i'm able to drop something solid tomorrow.. 8) :ninja:

:ibrunning:

Should be really good weather tomorrow for the race, ~65F (18.3C?) which might be the "coldest" race of recent. If so, and all goes well, should be able to run pretty fast. It's a fast course so, no problems there.

I need to start pushing myself a bit harder, kinda like I did last year. Some similar race results to last year, but the effort is way different. Last year i'd try and hang the first mile, then be completely dead, and try to push it to the finish. This year i'm hitting comfortably fast 1-2 miles, then coasting the rest. Just been avoiding that "deathly effort", which tbh i'm not a huge fan of in my current phase of training. But, some big races coming up, so need to turn it up a notch.

I'd love for my calves to loosen up by tomorrow though.. they've been tight all day and recently have gotten more sore, DOMS'ish.

lame.

Before very important races (which this one isn't), I need to learn how to tone it down more and come into the race completely fresh, not an ache/sore muscle in sight. Since these recent races have been less important, I haven't worried about that as much. Still, i've been giving myself more rest by preceding races by two rest/light days instead of 1.. so definitely improving in that respect. Before important races I might need to shut it down like 4 days prior.. Need to experiment more with that.

I'd like to figure out how to 1) supercompensate to the max AND 2) feel completely fresh (no aches/soreness/tightness at all) the previous day & race day. I've felt decent on most of my race days, but the day before always seems to make me worried about being too wrecked.

I'll try a 4 day rest before my 12/17/2017 5k .. which will be easy to do because I have a mile race on 12/12/2017.

Maybe i'll do something like:

12/13/2017: evening 1 mile race
12/14/2017: complete rest
12/15/2017: double very light
12/16/2017: complete rest
12/17/2017: 5k race
12/18/2017: DELOAD UNTIL 01/01/2018.

pc!!

adarqui

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Re: ADARQ's journal
« Reply #7511 on: November 17, 2017, 09:06:40 pm »
0
^^ to add to that..

My legs feel CRAZY GOOD right now, all of a sudden. Like an instant rush of freshness. So nuts that it deserves its' own post.

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Re: ADARQ's journal
« Reply #7512 on: November 18, 2017, 05:39:07 am »
0
Stomach feels a bit meh, body feels great.. the usual. Also it'sl ike 62F right now, freezing for me, good running weather.

Also, I ate 3 x grapefruit instead of 1.. :ninja: I'm just such a grapefruit fiend.. and if my stomach is going to feel meh, i'm going to enjoy me some more grapefruit pre-race. It'll probably end up helping me. I usually do 1 grapefruit, which is probably some immediate energy for 1 mile, this time I did 3, maybe 3 miles? even if it's not true, it's great to lie to yourself.

adarqui

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Re: ADARQ's journal
« Reply #7513 on: November 18, 2017, 09:31:17 am »
0
Race planning!!

5k on Saturday. Last year got third overall. So weather should be decent I imagine: 69F & ~30% chance of rain apparently. 69F = good weather to go hard.

Day before:
- early morning very light run (~6 miles), fajitas early, early evening very light ~1 mile.

Last year's 5k:
- 2016 it was held in September
- 2017 held in November (rescheduled due to hurricane Irma)
- https://www.strava.com/activities/707020707

2016 splits:
- 6:03, 6:18, 6:37, 6:51 (0.1)

So needless to say, slow race overall. This year I don't expect anyone crazy to show up, because tomorrow is the Flanagan 10k which is a huge race, prize money + pros etc. You never know though..

This course is basically, 0.2 miles slow loop, 1.5 miles heading north, and 1.4 miles heading south. I think my strategy will be to go my hardest with the wind, so, whichever direction that's blowing, change my strategy to accommodate that a bit. Sounds funny but, it works out in my favor either way:
- moderate 0.2, hard initial 1.5, moderate finish 1.4
- moderate 0.2, moderate 1.5, hard finish 1.4
- i'd love to keep my moderate pace under 6:00 min/mi this race, so I need to look at my watch more, and i've never gotten three sub 5 splits, so that's a goal of mine eventually. Need to get closer to knocking that out.

If it's hard initial 1.5:
- going to try and maintain <= 5:25 for 1.5
- try and maintain 5:59 1.4

If it's hard finish 1.4:
- try and relax, maintaining 5:59 for 1.4
- going to try and maintain <= 5:40 for 1.5

If there's a side wind, who knows. lmfao. I'll still pick one of them.

If someone fast shows up, strategy is basically out the window.. I think it'll be similar to last year though, so that's why i'm coming up with two strategies, just in case it's me "dictating" the race.

Anyway, hoping it's the first option .. would rather try and gun it early, because it's better preparation for the next two 5k's on the 23rd and 25th, which are very fast.

peace!!

LMFAO. pretty much hit my goals exactly.

also, first GPS timed sub 18 5k @ 17:51 & 3 x sub 6 splits..  :wowthatwasnutswtf: :ibrunning:

edit: it's been so long since i've really PR'd, i forgot to use the  :personal-record: bbcode............ :D

 :personal-record: :personal-record: :personal-record:

about time I hit some PR's in 2017 :D

will post more in a bit.

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Re: ADARQ's journal
« Reply #7514 on: November 18, 2017, 10:46:14 am »
+1
AWESOME WORK BROTHER!!!!

 :personal-record: NATION!

Can't wait to hear of the details  :highfive:
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...